100 Tips To Lose 10 Pounds, Lifestyle Guide
100 Tips To Lose 10 Pounds, Lifestyle Guide
Jul 14 2008, 03:05 PM
Group: Root Admin
Joined: 29-March 08
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100 Tips To Lose 10 Pounds
Ever wonder why weight loss has suddenly become the number one topic in every conversation between people? Everyone is interested to know what your diet plan is? Have you tried this new pill? What do you think about low carb diet? Because most people are aware of most of these tips today, you would think we have nothing to do in our world but eat. Imagine that one hundred years ago weight loss was not even a topic of discussion, because no one really cared about losing weight. Obesity then was very uncommon. We can imagine that the lifestyle back would be a major reason to avoiding obesity, since most of chores actually demanded physical labor. Therefore, no matter how much food you took in, because there was always extra work to do, you would burn the additional calories. Today I have made 100 tips to guide you through and out of this crazy low-labor lifestyle in which we live, in order to help you lose weight and avoid gaining extra pounds later. If you stick to them, you will definitely lose more than ten pounds consistently and permanently.
Here are my 100 tips, enjoy:
Drinking plenty of water will cleanse your body of toxins. You will also feel healthier and more fit. Donít worry; water contains zero calories.
Starting your day with water will help to release all the digestive juices and beneficial lubricants inside your body. You can have your morning cup of tea after a glass of water.
Drinking a glass of water before meals is a natural appetite suppressant.
While you are eating your meal, drink a glass of water. As I mentioned before, it is a natural appetite suppressant, so you will feel full. Also avoid drinking in one gulp, and take sips, instead.
Do you know that over 70 percent of your body weight is water? It is vital for weight control.
Avoid sugary beverages, especially sodas. Sugar means more calories; if you need to drink sodas, drink diet ones.
Eat food that contains more water, such as tomatoes and watermelons, they contain 90-95% water, so they will fill your stomach without adding more pounds.
In place of fresh drinks, eat the fresh fruits, as fruits contain natural sugars, while juices may be sweetened. You should also take in more dietary fiber and vitamins your body requires.
However, if you want to drink fruit juices, drink fresh fruit juices, instead of juices with artificial flavors and colors. Better still, squeeze your own juice, and be careful not to sweeten it.
Eat fresh fruits, instead of processed ones. Fresh fruit contain more fiber, and processed and canned ones are usually sweetened.
Your body needs more dietary fiber, so eat many fruits and vegetables in your meals.
Eat more vegetables, especially leafy green ones, as they help in losing weight; eat more salad.
Think first of what you are going to eat. Does your body really need it? Donít go by your instinct and eat something because youíd love to.
Be careful what you eat. Some foods are richer in calories, such as garnishes and accompaniments, which are the most eaten foods ever.
Do not eat many sweets, as they will contain more calories, chocolates, for example; be on the alert for these kinds of sweets, in order to avoid weight gain.
Try to keep your eating times fixed. These times can be stretched by half an hour, but no longer, in order not to affect your eating pattern. This will lead to a loss of appetite, and you will eat more during the next meal.
If you are among people who eat whenever they see food, you must change. You must eat only when you are hungry; do not make any excuses by filling your stomach at parties. Such behavior can mess an entire weekís worth of dieting in only one day. Whenever food is offered to you, take only a small piece.
Do not snack between meals. Snacks and junk food have a major adverse effect on weight loss, as they are less filling in your stomach but high in calories. Thus, try to avoid snacking.
If snacking is must, munch on vegetables like carrots. This way you will satisfy your hunger, your eyes and your teeth. They call you Bugs Bunny, but isnít that beer than being called Fatso?
Minimize your tea and coffee; they are not harmful by themselves, but, when you add cream and sugar, it will cause problems. Having a cup of tea or coffee with cream and at least two cubes of sugar is just the same as eating a big piece of rich chocolate cake.
If tea or coffee is must, black tea or coffee is better for you. I personally recommend tea over coffee. Caffeine in the coffee is not good, because it is an alkaloid and produces a detrimental effect on your body functions, including your metabolism.
Be careful of the calories that you take in, and always count them to know how far you still have to go.
You should burn every extra calorie that you take in by the end of the week. If you notice that you have extra calories, you should burn them by working out.
Avoid fried foods. By staying away from fried foods, you are less likely to gain weight. Fried foods are dipped in oils or fats; thus, they contain hidden oils, even when the external oil is drained away.
Skipping meals is the worst thing to do when on a diet; it gives your body the false impression of starvation, and your body will attempt to store more energy in the form of fat.
Eat fresh vegetables, instead of cooked or canned ones. Cooked vegetables will contain half the vitamin content of raw ones. Processed and canned vegetables should be pesticide free as well.
Do not eat more than three eggs per week. If you cannot do this, one egg a day is your maximum.
Do not include chocolate in your diet, not even bitter chocolates, as they still contain cream in them without any sugars. You can eat chocolate every now and then as luxury, but not as a routine.
Eat a variety of foods from different food groups to keep your body healthy; also, change your food every day, so as not to become bored with your diet.
Avoid alcoholic beverages. Beer is fattening. And while other alcoholic drinks are not fattening by themselves, after a few swigs you will not be able to control your diet any longer.
Breakfast is the most vital meal for your body; your body will obtain energy to function for the whole day from breakfast. Try to eat your breakfast meal within one hour after you walk up.
Carbohydrates are very essential to your diet; they should form about 50 to 55% of your diet, since they are a source of energy that fuels your body.
Proteins are as vital to your body as are carbohydrates. Thus, they should account for 25 to 30% of your diet; they help with various processes and activities, e.g., healing of wounds, building up of muscles, and recovery from disease.
Fats should not exceed 15 to 20% of your diet; this is the allowed percentage in your diet.
If you can follow a vegetarian diet, it will be better for you. Include a non-vegetarian diet on the weekend to break the dieting routine.
White meat in the form of fish or fowl is better than red meat from beef and pork. To lose weight, try the white varieties.
Instead of white breads, eat high fiber multi-grain breads. They contain the high percentage of dietary fiber that is needed by your body, and multi-grains are also high in protein content.
Avoid eating pork; it is extremely high in fat, and, if you eat a lot of it, your percentage of weight loss will decrease. This includes also all pork products: bacon, hams and sausages.
Minimize your sugar intake. However, if it is must, use sugar substitutes that sweeten but do fatten.
Eat 5-6 small meals per day, instead of large 3 meals. By this you are decreasing food quantities.
The food you should avoid but have this craving for can be tolerated occasionally. You can call them the cheat foods and you can eat small pieces for flavour, but not as the main food.
Keep your eyes open concerning your fat intake. For every gram of fat you will increase nine calories. By understanding quantities of fats, you will know the fat percentage, which shouldnít exceed 30 percent of your diet.
Lower your salt intake to half its amount, due to the fact that salt is a cause of obesity.
Use cholesterol free butter, instead of table butter; they taste the same, but the first is healthier.
Baked food is better than fried. As it requires a lesser amount of oil or fat, it will be healthier.
Avoid as much oil as you can, Try to use a non-stick pan for cooking, so as not to need oil.
Vegetables are to be eaten fresh, but if you donít like this, steam them, instead of cooking them. This way, vegetables like cabbage and cauliflower will be healthier.
Parsley is very good to munch on in between meals, as it is helpful in giving your body required vitamins, in addition to making your breath fresher.
Use low-fat or no-fat substitutes. There are plenty of them available in markets; these substitutes are better for your heart. Look for the substitutes while you are shopping, and never pick up the first option you see. There are many options and substitutes, so try to pick the best one. Your body require nutrients, not just calories. Fats contain nutrients with more calories than that you find in carbohydrates and proteins.
Donít follow crash diets; none is a viable solution, and you will gain back what you lost once you discontinue the diet. A crash diet is also unhealthy; you cannot live your whole life following one. By the time you give up this kind of diet, you will gain back every pound that you lost. You can follow a crash diet if you would like to wear an old dress or suit for a particular occasion; otherwise, it will not help you.
Give your food enough time to be chewed and mixed with your saliva. In order to digest sugar, even liquid foods and soft foods like sweets and ice creams, you should chew food 8 to 12 times. By not giving food enough time to be digested, you will not benefit from it the way you expected to.
Sweet wine contains much more sugar than dry wine, as most of the active ingredients in dry wine have been fermented away. Thus, dry wine is better for you than sweet wine.
When you start working out, take it easy in the beginning and proceed slowly. Also, you should know that working out requires time to reveal results, so do not expect results in your first weeks.
Checking your weight is a very important point to embrace. Check it before you begin your routine, and keep checking every day for changes. Remember also that it will require time to see changes on the scale. Be alert for any changes in weight, because they signify your big achievement.
Once you find a change in your scale, reward yourself by buying yourself something: a new dress, a trinket, a ticket to a movie. Some people reward themselves with chocolates or other sweets; do not disturb your eating pattern by munching on them.
As a part of your exercising routine, take one day off from exercises weekly. Your body requires rest every now and then, so one day a week will be helpful.
If you have the chance to exercise outdoors, that would be beneficial. It will help your body to obtain fresh air and sunshine required for better performance, and it will keep you perked up.
Collect more information about exercises. You can found many exercises to suit in the home. Browse the internet or buy a couple of books on home exercise. This information is quite valuable, as you will need to know how many repetitions you need to perform during a specific exercise, in order to burn the calories you desire.
Exercise in a group if you can, by having someone committed to working out with you. You will keep moving ahead. Another point is to always be motivated by telling this person about your problems and fears, then listening to the other personís problems. In this manner you will be motivating each other.
Whenever you feel youíve had enough, stop at once. When your body becomes very exhausted, it will send you signals to you. You should take these signals into consideration; stop when you are out of breath or when a certain part of your body aches.
Do not increase your workout routine or time suddenly, but gradually, instead. Your body needs exercise, and you should raise the amount of time and the intensity of such exercises slowly.
There are different exercise patterns that suit with each life style. Your lifestyle will depend on your profession and amount of free time, so donít follow a restrictive exercise book. Instead, follow an exercise pattern that will suit you, and one that you can follow for a long time.
Whenever you can walk, just do it; do not stand. Pacing about is good if you are deep in thought.
Golden rule: ďChoose a less comfortable state.Ē So, try to stand as long as you can, rather than sit.
Also, do not lie down; sit up.
If you are used to sitting in front of the television on your favorite chair as a big shapeless glob, munching away on something fried, get up.
Take your favorite chair to another room, and replace it with a chair that is less comfortable.
If your job involves sitting, try every half hour to stand and stretch your body. Most jobs nowadays are sedentary ones, in which a person sits the whole day in front of a keyboard and a mouse. Remember to stretch your body at least every half hour.
Keep moving and walk back and forth when making a phone call
Do not use elevators; use the stairs whenever you can. You can use elevators if you are going to go up twenty floors or so, but when you are descending and have enough time, use the stairs. Riding elevators can cause you to become lazy.
Smoking is a bad habit, and it contributes to many problems that affect weight loss. It intensifies erratic eating habits and increases a dependence on things like coffee.
You should run everyday, but if youíre not into running, ten minutes of cardio is sufficient.
If you cannot run, walk briskly for fifteen minutes every day.
Walk every step you can for any available time; go shopping or walk around somewhere.
Try to drink black coffee before a workout, as some people believe it helps them to lose weight. There is no scientific explanation for this, except that caffeine will help the body to rely on fat as a fuel source during a workout.
Avoid drinking coffee in excess, as it desensitizes your body to the fat burning effects of caffeine.
Do not use remote controls, for they encourage you to relax on your duff while you hold them in one hand and a snack in the other one. This is one important reason why televisions have become so popular; they allow you to remain in your chair and switch channels from a distance. What I am really asking is that you change the channels without a remote control. Every time you switch something, do it standing up; this also applies to the DVD players, A/Cs, and garage doors.
Try to fetch things by yourself. This can be easily done accomplished, and you can burn more calories by working in this way. Imagine the number of calories you burn exerting that much of effort while you are concentrating on other matters.
When you travel on an escalator, it is good for you to climb up or down along with it, rather than to merely stand and move up or down with it.
While youíre watching television, stand up during commercial breaks and walk for a while. Try to touch your toes, or do another simple exercise. You will help blood circulation in your veins.
Every now and then, wiggle your toes and your fingers. This will help you in alleviate stress. If your fingers and toes are not in good condition, think about resting your entire body.
Would you like to go back to your childhood? Do it for your diet; close your bedroom door, turn on your sound system high, dance wild, and do the craziest dances you can ever imagined. Use your bed as a trampoline, jump on it many times, roll yourself on the floor, pretend you are Michael Jackson or Madonna.
You can also do something to overcome stress: Carry a soft flying disc or Frisbee and toss it around and fetch it. After that you will not only feel good about the throwing part, but also about the fetching part. This will give you a chance to stretch your muscles and joints.
If you ride a bus or subway, be sure to get off a block before your destination and walk the rest of the way. If you are driving to work, park your car in a place away from your office to give yourself enough distance to walk.
Do pelvic gyrations when no one is watching. Did you ever notice that the mid section of your body that doesnít get that much exercise is where weight gain is most apparent? You will find it hard to lose weight there, and by exercising this part, you have an opportunity to shed inches from it. You will have to thrust your midsection in all directions, which is the proper way to tightening every muscle there to help in losing weight.
While you are walking, tuck in your tummy, inflate your chest, and fold your tummy under the belt. This will let you feel the pressure on your stomach muscles, and is better than stomach crunches.
Do you know that breathing exercises help in weight loss? When you do breathing exercises in a proper manner, you force the muscles around the midsection to tighten; you will feel this in these muscles every time you breathe in and out, so breath properly.
Yoga is a wonderful exercise, and is one of the best ways to lose weight. Normally, everyone practicing yoga has a well-toned body. Yoga will teach you how to control every muscle and joint, and will help you lose weight, too.
A massage is both helpful and enjoyable. If you are couples looking to lose weight, you are very fortunate. Try massaging your partner. Make it from a two-sided effort, one working on the partnerís back, then exchanging roles. This way both have fun and motivate each other.
Many weird ideas are worthwhile. If you would like exercise, but canít think of something new, try punching the pillows. You can punch your fluffy pillows every now and then, if there are no punching bags in your home. Take care not to hit violently, or the stuffing may fly out. Try to punch fifty times; the force of the punch does not matter. For greater enjoyment, if you have someone you donít like, or with whom you are having a problem, i.e., a boss, a neighbor, maybe your ex-boy friend or ex-girl friend, fix the personís picture on the top of a pillow. You will be quite amused.
Instead of waddling up and down the stairs, you can take them two at a time. But be careful to make sure your feet are well-planted on each step before increasing the beat and trying two at a time.
If you have a dog, you can take it for a romp and let him lead. It will be very helpful for you to run a while, and both you your pet will have a great time exercising.
Dancing is a very successful way to burn additional calories, fast dancing, that is. Try to join a dance class, as they will force you to burn a lot of calories.
Here is an easy exercise to do: Lean against a wall, flattening your hands against the wall in a way that your face is close to the wall. Push your body away from the wall with your hands. Repeat this two or three times.
Swimming is considered to be one of the best of all exercises. There are many advantages to water exercise, the least of which is a cool dip in a pool as wonderful stress reliever.
Playing sports will allow your body to burn more calories. Why not try playing table tennis or basketball. These games are very amusing, and they will help you lose more weight. In time you may become addicted one of these games and no longer consider it as a part of a weight loss program. Moreover, you will expand your circle of friends.
Warm up for 5 to 10 minutes before starting any workout, and end a 5 to 10 minute cool down session. Your body needs to warm up to reach a certain level of readiness before exercising vigorously, and warming up will give you this readiness.
Leave your mobile phone in a place that you can hear, by in such a place that you will have to walk to reach it. Always provide a reason to keep moving. Life nowadays has become simple and easy; with only buttons on a remote control, you only exercise your fingers. According to Charles Darwinís theory, if a part of the body is subjected to a constant use, it will develop well. On the other hand, if a part is not used much, it will become smaller and smaller, until it withers to the size of a seed.
He pointed to the long neck of the giraffe, in which he explained that it becomes longer as the giraffe stretches higher and higher to pick leaves from the treetops. Moreover, the absence of a tail in humans (which he claimed did not get much use) strongest evidence.
Thus, if Darwinís theory is true, in time man will become a big head with a few fingers and other parts that he might use.
Therefore, I suggest that you move more and follow the mobile phone trick.
While standing and waiting for the elevator or the bus, try to raise yourself onto your toes, then back to the balls of your feet. Repeat this several times; you can twitch and flex without anyoneís attention. If someone notices this, he may call you a health freak. Wouldnít you rather be called that than a sack of potatoes?
Judge for yourself. Look at yourself in front of a mirror and see whether what you see now is pleasing to you or not. If not, it should give you the motivation to work out more.
Then track the fatty places where you want to concentrate on more with your exercises; take a side view as well. Weighing yourself can be another way to judge, but I prefer mirror viewing, since you will receive a greater shock by more pounds on your scale, though the scale will not disgust you as a flabby figure with extra fat.
If there is a banister rail or a balustrade that can support you, sit on it, pump your legs as if you are riding a bicycle, and take care not to fall. I use this crazy idea to express that you should use any means available to lose weight.
Most of your problem rests in the pounds of fats around your waist. I will tell you how to lose weight, especially in this midsection part. Breathe in air strongly, tuck your tummy in firmly, hold it like that, then slowly exhale after a few seconds. Repeat this procedure 50 to 60 times a day. By the twentieth day you will lose a minimum of nine inches from your tummy.
In this table, you can find the amount of calories burned in each exercise, choose one that you like best, and do it for at least twenty minutes daily.
Stationary 250-300 calories
Actual 300-400 calories
5-6 mph 300-350 calories
If you donít have time to fit one of these exercises into your schedule, walking will be fine. Thus, you will have to walk as much as you can.
These are my tips for you. Now you know everything that you should do. Commit yourself and look forward to the best results.
Thanks and good luck
Dr. George F. Baker
Nutrition and diet specialist.
Peace and Happiness
Feb 2 2010, 11:53 AM
Could anyone tell me what are the most useful tips out of this list? thanks a lot
Feb 15 2010, 12:39 PM
Joined: 24-June 08
Member No.: 50
of course all of these tips are more or less usefull and important, but there are some basics that are fundamental in diets.
tip 1) drink alot of water, it cleanse your body and will help you to clean it from overweight and toxins
tip 12) think about what you eat, do not only shove food in your mouth. try to enjoy it and in the same time make it urself for you well being
tip 23) try to not eat fried food at ALL. first of all its good for health and your stomach, second point is that fried food hides the oil , which let you gain weight in few seconds. just like alcoholic drinks
and of course move! walk, run, walk with you dog, all these kinds of movements hich you will do each day will show the results.
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