Weight Loss Tips - The Top 10

Top 10 Weight Loss Tips

Losing weight and keeping it off isn't difficult - all you need is a few changes and the motivation to get you started. Not sure where to begin? Have a look at these great tips for easy weight loss...

1) Keep a Food and Exercise Diary
This is a great way of keeping track of your foods, drinks and how much you have worked out over a week. Be honest with yourself and write down everything - even if you have a bad day.

2) Exercise to Maintain Weight Loss
Exercise helps you burn fat and calories and also helps boost your metabolic rate, even when you're resting so try to work your way up to doing a 30 minute workout 5 days a week.

3) Measure Food Amounts at Home
Weigh out foods and don't eat too much of the 'wrong' thing. For example if a recipe tells you to use 2tbsp dressing, don't go over this as a few more excess measurements all adds up to excess calories.

4) Still Eat Foods you Like
Have a rare treat so that you don't feel too deprived - just don't let a small treat turn into a big binge of crisps, chocolate, alcohol and fast food - you'll destroy all the hard work you've put in!

5) Think Long Term - Not Short Term
Losing weight fast is what everyone wants, but losing weight slowly actually allows your body to adjust and keep weight off for longer. Set goals for losing weight but think of it as a long term venture.

6) Savour Your Food
When you eat - enjoy it! Chew and enjoy the textures and flavours of your food - this will keep you fuller for longer and will reduce the likelihood of you reaching for the unhealthy snacks later.

7) Increase Workout Intensity
As a beginner you may be able to manage short workouts 2-3 times a week. Find the time to exercise and gradually increase your workout program to help you keep the weight off.

8) Keep Motivated
Buy yourself treats such as new clothes to celebrate your weight loss, work towards your goals such as having energy to play in the garden with your children - anything that keeps you motivated.

9) Weigh Yourself Once a Week
Weighing yourself everyday is a bad idea - weight fluctuates when muscle mass etc is varying. Have a weekly weigh in (i.e. on Monday morning before breakfast) and use it as motivation for the next week's weight loss.

10) Enjoy Your Workout!
Performing the same workout day after day means that your body gets used to it, therefore making it less effective each time you do it. Varying your workout keeps it exciting and if you're enjoying it, you're more likely to put more effort in. Go cycling, swim, do dance classes, play football in the park, go jogging and mix up your workout regime and your body will continue to burn fat.

Try out these 10 simple tips and you'll not only be able to lose weight but also keep it off!

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13 Weight Loss Tips

Weight loss can be hard, but by following these thirteen tips, you will have a much easier time of decreasing your waistline and leading a healthier life. Read through the tips and take them to heart. Apply them in your life daily and you will soon see those stubborn pounds and inches melt away. Your health with improve as well.

1- Cook with the healthy fat oils, such as olive oil, safflower oil, sunflower oil, canola oil, walnut oil, and cottonseed oil, instead of unhealthy fats such as shortening, butter, and vegetable oil. The body needs healthy fat to burn fat, but the bad fats, saturated fat and trans fat, should be avoided as much as possible.

2- Avoid fried foods. Frying foods depletes the health benefits of the food as well as adding fat and calories. Baking, steaming, broiling, and grilling are healthy forms of cooking.

3- Get up and move. You don't have to join a gym or buy expensive equipment to exercise. You just have to get up and move. The more active you are, the more calories you burn. Walk to work. Take the stairs instead of the elevator. Stand instead of sit when you are taking a call. Instead of using an electric mixer to make that cake, use a whisk. When watching TV, keep your arms or legs moving.

4- There should be a small portion of lean protein in every meal to keep your metabolism steady.

5- The largest meal of the day should be breakfast, when your body has gone all night without any calories, instead of supper, when you body is slowing down and preparing for sleep. Once you sleep, all calories still in your system are turned into fat. So don't eat before bed.

6- Drink a lot of water. This will keep you hydrated, so the body can work at optimum efficiency. It will also help flush the fat that your body breaks down out of your system. Plus, water has zero calories, unlike those sodas and energy drinks.

7- Avoid going to the supermarket when you are hungry. You will make impulsive buys of junk food most often when you are hungry.

8- When you go to the supermarket, only shop on the outskirts of the store. This is where the meat, dairy, and fruits and vegetables are. This way you get all the good food, while avoiding the tempting processed foods in the middle that have little nutritional value, but plenty of calories, fat, sodium, and other no so good for you things.

9- Replace white flour, rice, pasta, and bread with whole grain versions. All the nutrients in these white foods have been processed out. That is why many say enriched. Because they had to add a small portion of nutrients back in compared to what was taken out during processing. Whole grains are not only healthier, but they also help lose weight.

10- Don't exercise. Shocking as it is, you don't need to exercise. The term exercise holds a negative connotation in the world. People think of exercise as something that they HAVE to do, as a chore, and as costing money for gym memberships that aren't used and equipment that spiders spend more time on then they do. Don't exercise. DO get active. DO have fun. DO get out in nature. Go for a walk in the park. Play baseball with your kids. Go swimming at the beach. Have a dance off among your friends. Just get your body moving in a fun way. The more active you are, the more calories you burn.

11- Don't focus on losing weight. Put your focus on getting healthier. The healthier you make your body, the better you will feel, the less you will weigh, and the more beautiful you will look. Healthy is sexy. Dieting is not. Eating disorders are not. Obsession is not. Healthy is the way to go to improve your body, your weight, and your life.

12- Find a healthy buddy. If you have a friend share the journey with you, of going from an unhealthy lifestyle to a healthy lifestyle, you are more than likely to stick with it than if you go it alone. You can support each other when you mess up. You can praise each other when you are successful. Plus it is more fun with a friend.

13- Build muscles. Most people, women especially, think losing weight is all about aerobic activity. They forget that strength training builds muscle. And the more muscle your body has, the more calories it burns per hour. One reason women are afraid of strength training is because they worry they will look like a body builder if they strength train. But women body builders have to take testosterone in order for their muscles to develop that far. Regular women have nothing to fear from strength training.

If you add these thirteen weight loss tips to your life, you will lose weight, build muscle, and get healthier in no time. Share them with your family and friends and make a commitment to getting healthier and losing weight together. You will be glad you did.

Felix Makmur is the owner of Weight Loss Tips where he shares free tips and information on how to lose fat, build muscle, and live a fit and healthy life. Download your FREE Report "Extreme Weight Loss Secrets Revealed!" worth over $37 at http://www.weightlossfitnessonline.com

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Weight Loss Tips

We live in a nation of growing obesity. Statistics indicate that obesity has doubled since 1980. A 2008 report showed that 1.5 billion adults were clinically obese and over 45 million children were obese. There are complications connected to being obese. Approximately 3 million people die yearly from disease brought on or made worse from obesity. These diseases include diabetes, heart disease and cancer.

Practice Prevention: There are many things you can do to control your weight and prevent obesity. It is fundamentally a shift in how you think. You must realize that you have a great deal of power over your own health. Consider the fact that you in part, can control how you age and how you can maintain good health throughout your lifetime. Of course disease can occur to any of us. However you can greatly reduce your risks with a healthy lifestyle.

Physical Activity: Exercise is a very important part of any healthy lifestyle. Exercise will strengthen your body and you will begin to build muscle. Your metabolism will increase because muscle has a higher metabolic rate than fat. So add some strength training routines to your exercise program. You can incorporate 2-3 strength training routines weekly. Only 15-20 sessions can have a huge impact on your physical strength and health.

You will begin burning fat and therefore lose weight.

Good Fats versus Bad Fats: There are healthy fats to add to your diet. These include omega fatty acids such as those found in fresh fish. Salmon is has one of the highest levels of good omega fatty acids. 2-3 servings weekly could be very healthy and helpful to your weight loss. Research has shown that monounsatured fats are very effective for weight loss. A good food to add to your diet is avocados. Although not the lowest in calories, avocadoes are extremely nutritious and high in monosaturated fats. Try adding some avocado to a salad or make a guacamole dip to eat with veggie sticks such as celery and carrots. Other healthy food choices for good fats include grass fed beef and extra virgin olive oil. Olive oil has numerous health benefits.

It has been shown to increase the fat burning response in the body as well as lower inflammation levels.

Sugar: Sugar is something you definitely want to eliminate from your diet, particularly if you are trying to lose weight. When you consume too much sugar, this signals your body to use insulin to begin burning it off. As a result, your insulin will spike. Whatever isn't used will be converted by your body into fat. Try to limit your sugar intake to no more than 10 percent of your daily calorie intake. So for example if you consume 1500 calories daily, sugar should comprise only 150 of those calories. Always be on the lookout for hidden sources of sugar such as those found in soda and juices.

A Healthy Breakfast: When you are sleeping your metabolism goes into more of a resting state. This is referred to as "catabolism". In order to turn it on as efficiently as possible, you need to eat a good breakfast.

Having a protein with breakfast is helpful along with whole grains. A good breakfast choice might be a veggie omelet with whole wheat bread. Or some oatmeal topped with fresh fruit and a protein bar. And remember to start the day with drinking some fresh pure water to hydrate your body.

Eating Styles: Eating smaller "mini meals" is a very effective way to help you lose weight. Eating your meals at consistent times is helpful. Eating every three hours during the day is a good way to keep your body consistently fueled with energy. This will also keep you from overeating. Many people overeat because they starve themselves all day and then they binge on a huge dinner. The whole key to keeping weight off is to keep your metabolic rate as high as you can. Skipping meals actually lowers your metabolism.

Reward System: Everyone once in a while you really need to just reward yourself. If you are too regimented in your eating habits and never allow yourself a little indulgence now and then, one of two things will happen.

Either you will end up binging or you will quit and begin to go back to your old habits. It is well known that when you are too restrictive in your diet you will usually binge within a month and potentially gain even more weight.

Supportive Relationships: Being with like minded people who take care of themselves will really help you. If you are with peers who are overweight and have no motivation to get in shape you will probably do the same. We tend to mirror those we associate with. So if this is your situation, why not look to broaden your horizons and meet new and interesting people. You could join a gym, or a local meet up group that does walking, hiking, swimming, dance, etc. This will change your outlook on yourself. Before you know it, you will incorporate new and healthy habits into your own life and be on your way to successful weight loss.

Eliminate Junk Foods: Go through your kitchen and eliminate all of the unhealthy junk foods and processed foods you have around. You will benefit yourself and your family by doing so. If you have easy access to junk foods, the odds are you will eat it. Anytime you feel rushed or upset about something you will reach out to these types of foods. Focus instead on filling your pantry with healthy, wholesome foods. Keep snacks such as fresh fruit and no sugar yogurts in your home.

Water: Water is very important to your good health. You need to stay hydrated. If it is hard for you to drink water, add fresh lemon or lime. Try drinking 4 to 6 glasses per day of water. Drinking water is helpful to weight loss because it keeps you feeling full. An easy way to get your water intake is to bring a few bottles with you to work to have readily available to you. This will lessen the temptation to consume soda or fruit juices that are high in calories and filled with sugar. Remember, whenever beginning any dietary or lifestyle changes, always consult with a medical professional, particularly if you are taking prescription drugs or suffer from any disease or ailment.

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