Healthy Weight Loss Tips

10 Very Important Weight Loss Tips:

• 1. Exercise: It's nothing new, and you've heard it, before, but exercise or increased physical activity is probably the most important predictor of whether you will succeed at long term weight loss.

  You should try for a minimum of five 30 minute exercise sessions per week in order for it to be helpful in weight loss.

  Recent research has shown that three 10 minute exercise (walking, etc.) sessions in a day are as good as one 30 minute session. The old "no time for exercise" excuse no longer applies.

  Be sure to find something that you enjoy such as walking with a friend or walking on a treadmill, bicycling outdoors or on a recumbent bike, joining your local gym to exercise on machines or lift weights, aerobics of any kind you like, or participating in outings with a group or club.

  In fact, a full day of shopping can actually help you burn more calories!

  Once you give exercising a chance, you will begin to enjoy its positive benefits and you will become "hooked".

  Hard to believe? Well, initially, it will be harder to remember to re-think your old bad habits, but once you do, your new "good" habits will replace the old once faster than you think.

  There are fitness programs to suit everyone and any exercise routines you do are better than doing nothing.

  If you want to start slowly and build up to an exercise routine, start by taking a short walk each day; take the stairs instead of the elevator, park your car farther from the door, do a little yard work that you've been putting off, vacuum the car, wash windows, etc.

• 2. Weight loss through eating more antioxidant-rich foods and less fatty foods: As you have learned from reading about antioxidants, they are essential for optimal health and help us prevent diseases such as high blood pressure, high cholesterol, heart disease and cancer.

  We need to eat at least 5 servings of fruits and vegetables per day.

  By increasing your antioxidant-rich foods you can not only increase your health benefits but actually lose weight, too.

  Remember though, antioxidants, such as what you will find in fruits and vegetables, are better for you if eaten raw.

  If you cook them, you end up with not nearly as many antioxidants, and try not to use highly saturated fats such as oil to cook them with. It is better to bake or grill your foods and use low-fat, low-calorie butter.

  We've known for some time that limiting high fat foods in the diet can be helpful with weight loss, but the body does need some fat, so you can't remove all fat from your diet.

  It's okay every once in a while to eat what you want, but not every day. Once we change our eating habits, it will get easier as time goes by and then eventually, it will not bother you at all.

  Habits are hard to break, but like anything else, once you've broken the habit, it all comes naturally.

  Permanent successful weight loss has to come from changing our way of eating by increasing antioxidants and eating less unhealthy forms of fat, such as french fries 3 times a week, as well as finding ways to burn a few extra calories each day.

  
  
  

  ...And remember, losing weight doesn't have to mean eating all "rabbit food".

  Dark Chocolate is good for you! You can also add a quarter teaspoon of raw cocoa powder to a fruit smoothie in the morning. This way you get all your fruits and the benefits of the antioxidant powers of raw cocoa, too.

  Weight Loss Recipes: After you read these weight loss tips, there are some great Weight Loss Recipes, below.

• 3. Limit your intake of sugary drinks. This is a really amazing one and one of the weight loss tips that most of us overlook.

  Many people lose at least 5 pounds in a week or two just by quitting drinking soda pop. (No diet pop, either,...sorry.) Weight gain from juices, pop, cream and sugar in your coffee or tea really do add up.

  Every time you want a soda pop, or a candy bar for a quick pick-me-up, grab a glass of water, instead. This helps to hydrate you, flush toxins, fill you up and decreases your sugar intake all "in the same gulp">

  Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help your complexion.

• 4. Stay focused on being healthy, not on getting thin. Most people become more successful at long term weight loss once their motivation changes from wanting to be thinner to wanting to be healthier.

  This changes your mindset to think about how adding more antioxidants and antioxidant-rich foods will help your body's health rather than worrying about what foods will affect your body's weight.

• 5. Keep a diary for triggers that hinder weight loss. Keeping a food diary can be a huge asset in succeeding with weight loss.

  Take the time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time.

  This can provide more self awareness and help you identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and helps you discover your personal food triggers.

  Study any patterns that come from your food diary and make more healthful changes where needed. If you can think of or find more weight loss tips, write them down.

  This will also keep you focused on and committed to your goals as an added benefit. Start keeping a food diary today by printing this free Weight Loss Food Diary.

• 6. Find out why you overeat. This is one of the most important of all the weight loss tips.

  Overeating is all too often triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is an important skill that will greatly serve long term weight control.

  We can train ourselves to not overeat in emotional times. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.




• 7. Try to control your portions With today's society, "Super-Sized" meals and huge portions at restaurants, our concept of normal serving sizes is a distant memory.

  Be very aware of the amounts of food you consume at a time. Don't go by what everybody thinks is a normal serving. When necessary, divide your food in half and ask for a take-home bag.

  If you have been taught to clear your plate, it may be time to change this habit. It is all too easy to be a "plate cleaner", especially when served huge portions of something you really like.

  Another trick is to change to using a smaller plate. This can help you with portion control.

  Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

• 8. Eat Slowly. People who take a long time to eat their food are usually thin. Eating slowly is one method that can help take off weight because from the time you begin to eating it takes the brain 20 minutes to start signaling feelings of fullness.

  Fast eaters usually eat beyond their true level of fullness before the 20 minute signal has had a chance to set in.

  Depending on how quickly you eat, the amount of calories consumed before you begin to feel full can vary significantly.

  So we need to slow down, take smaller bites, and enjoy and savor each tasty morsel.


• 9. Lose weight slowly with small changes One of the most important of the weight loss tips are we need to try and remember that "losing 20 pounds in two weeks" is NOT something to celebrate, unless you are morbidly obese.

  It is important to realize the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.

  Muscle tissue is very important in keeping our metabolism elevated.

  Losing muscle can lead to a decrease in the amount of calories we can each day without gaining weight. This is just the opposite of what you want to happen.

  Muscle loss can also be very bad for the heart, which is made up nearly entirely of muscle.

  Fat loss is best achieved when weight is lost slowly. Try for a weight loss of no more than 1-2 pounds a week. One pound of weight is equal to 3500 calories.

  Start by making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise. This simple change could easily help you lose one pound of fat each week.

  Don't get discouraged;... you will have your ups and downs, but be persistent and take it slow.

• 10. Clean your closet of the "fat" clothes. This is one of many great weight loss tips. Once you've reached your target weight or goal, throw out or give away every piece of clothing that doesn't fit.

  The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.

  Besides that, it's a great way not to feel guilty about all those new clothes you want to buy.

• Shredded Turkey & Pinto Bean Burritos Chicken can also be substituted.



• Easy Refried Beans Easy Fiesta Beans have only 169 calories and 4 grams of fat per serving



• Grilled Steak Salad Grilled Everything Salad with Pesto Vinaigrette



• 93-Calorie Brownies Chewy Chocolate Brownies are low in calories, low in saturated fat, low in sodium, heart healthy, diabetes appropriate, and help you stay on track by using these weight loss tips to achieve a healthy weight.

Don't get discouraged!. You can do anything you put your mind to.

But, remember, increasing your antioxidant intake is only one piece of the puzzle to make weight loss tips work for you.

To find out why, read the following weight loss tips.

If you are REALLY serious this time about getting the weight off and keeping it off because you're tired of wearing 'fat' clothes, feeling bone tired all the time and know that your weight is contributing to your high cholesterol, heart issues, back pain, joint pain, irritability, and even your decreased interest in your own love life, then consider this:

Tom Venuto, the 'Burn-The-Fat' bodybuilder who is famous for guiding tens of thousands of people to better health and trimmer waistlines, (even without doing any weight-lifting or body building), has written a How-To book outlining how you, too, can look and feel better about your body.

This is not just yet another 'diet' book. Venuto's E-book addresses HOW to make the small, increasing, lifestyle changes that provide realistic ways in which you can reduce your caloric intake without giving up real food and living on just carrot sticks, as so many other diet books suggest.

The best part of this lifestyle diet change is that by learning what you should be doing to create a healthier body, Venuto even admits that 2-3 days a week, he eats pizza and other foods that are not as healthy as fish and lean turkey.

At last! A diet change that is realistic.

Burn the Fat and Feed the Muscle has been successfully used by both men and women to help speed up slow metabolisms and retrain the body to burn fat.

Healthy fat loss (without muscle loss) can begin to be attained by people in as little as 7 days, although the program duration, itself, is only 49 days.

Turn up your speakers and listen to what he says about how he has helped so many people burn the fat and feed the muscle.

...And, see the before and after photos and the personal testimonials of people who are successfully using what he says to their own advantage.

They now LIKE the way they look.

'Burn the Fat, Feed the Muscle'

Sponsored Links