Weight Loss Tips in This guide is dedicated to providing you with healthy and practical weight loss & diet tips that will assist you in your quest to lose weight safely & naturally, and keep it off!
You won’t find any fancy diets or tricks here, just plain, simple common sense advice. Education is the key to weight loss success and it starts right here.
Make adjustments to fit your individual needs as you begin seeing results. Once you learn how your body uses food and how to balance your food intake, you’re well on your way.
The weight loss potential, however, is limited only by your own drive and determination.
What You Need to Know for Weight Loss Tips
About 3,500 calories equals one pound of weight. So, if you take in approximately 3,500 calories less or burn that amount during physical activity and exercise, you will lose one pound.
Weight loss is a balancing act of reducing calories without lowering your metabolism. Find your threshold. If you want to lose weight, you will need to create a calorie deficit.
You can best do this by reducing your calorie intake and increasing calorie expenditure. Doing both of these things at the same time is ideal and will give you more success.
You can begin slowly with one or the other but eventually you will hit a plateau and will have to add the one you’re skipping.
Is this difficult? It’s not if you understand how it works.
Slowly reducing your calorie intake by eliminating foods high in calories and fat, you’ll begin seeing results. You will be surprised how eliminating just one soda a day results in weight loss. That’s about eleven pounds a year! Now imagine combining this with the our weight loss tips and exercise such as walking, weight training, or aerobics. Not only will you be healthier, you’ll need new clothes!
Slower weight loss means it will be easier to keep it off. Crash diets aren’t healthy and are only a quick-fix. A practical goal is a 1-2 lbs a week, but you need to check with your doctor to see if this is reasonable for you.
Quick Tips for Weight Loss
It’s a good idea to step on the scale and take your body measurements before you begin.
You may lose inches before pounds if you begin exercising and you’ll need to know that you’re still losing;
even if the scale doesn’t initially reflect lost pounds. Start with our weight loss tips and you’re one step closer to a more confident, slimmer you.
- There is no shortcut or quick-fix to losing weight. Get started and find out what works for you. Doing nothing will get you nowhere.
- Losing weight greatly reduces your risk of diabetes; a very serious condition that also increases your risk of stroke and heart disease.
- Do not view food as your enemy. Having a healthy attitude towards it will help change your eating habits.
- Identify which foods represent your weak spots. Eliminate some of them completely and reduce your intake of others.
- Plan to feel some hunger, it’s part of it. You can actually stop eating while still feeling hungry. As your body adjusts, it will become satisfied more easily.
- Get accustomed to reading food labels. This is necessary and very educational.
- Try five small meals a day instead of three larger ones. This keeps your metabolism from slowing down and helps satisfy your desire to eat.
- Swap foods. Get the lower calorie and fat version of your favorite foods but read the labels and compare to make sure the claims are not misleading.
- Mayonnaise and salad dressing are packed with calories and fat. Get the versions with reduced or no fat before you cut anything else. Same with margarine.
- Don’t crash diet and don’t go on very low-calorie diets. A life long change means simply reducing your calorie intake.
- Try prepackaged weight-loss meals such as Lean Cuisine and Weight Watchers! They’re a great way to eat healthy and limit portions.
- Use a smaller plate. It will take less food to clean your plate.
- Slowly make your portions smaller and cut your food into small pieces.
- Limit your salt intake. Consider a salt substitute for a lifetime change.
- Add salt-free seasoning to bland meals. Pepper adds pizzazz and Mrs. Dash comes in a large variety of flavors.
- Reduced fat parmesan cheese is a great add-on to prepackaged meals and soups.
- Drink water to keep your body hydrated. Your body needs water to help eliminate fat.
- Add water to your meals to increase content and give you a fuller feeling.
- Expect a larger grocery bill as you buy healthier foods. It’s worth it.
- Fast fad Diets? Nope. You need to implement a life long change in your eating habits and physical activity.
- You can still eat meat, just invest in the leaner versions. Trim away visible fat before cooking.
- Get no-stick cooking spray and forget using oil and shortening.
- Dietary fiber makes you feel full, helps elimination, and is is good for your digestive system.
- Take a multi-vitamin daily.
- Always have some fruit on hand for a quick snack.
- Drain your meat and flush with hot water in a strainer after cooking to eliminate excessive fat.
- Steam, broil and bake before frying.
- Let your homemade soup sit in the fridge and spoon off the fat that collects at the top.
- Don’t eat while you’re watching TV or reading. Better yet, eat at the kitchen table.
- Chew your food slowly and quit eating before you’re completely full. Studies show it takes 20 minutes for your brain to realize your stomach is full. If, after that time period, you’re still hungry, eat more. Chances are, you won’t.
- Diet sodas? Some claim they only increase your appetite but everybody is different. They can help in situations where you just have to have a soda. The jury’s still out on many artificial sweeteners so it’s probably best to take a cautious approach.
- Limit your alcohol intake.
- Avoid Ramen soup. It’s cheap, but packed with calories and sodium.
- Don’t deprive yourself of that favorite food. Just eat it in moderation.
- Drink a glass of water with your meals but avoid “washing” down your food.
- Surf the Internet for weight-loss support groups.
- If you mess up, don’t think that you’ve ruined the entire day. This will lead to more overeating. Accept your mistake and get back on track the same day.
- As soon as you reach a weight loss plateau, accept it and make the changes necessary to get you back on track.
- Create a weight loss journal and log in everything you eat. Your calorie intake might be much higher than you think.
- Make an effort every day to cut unhealthy foods from your diet. It doesn’t have to be a lot, but you’ll see results by doing this.
- Get proper sleep. Sometimes when you think you’re hungry, you’re just tired. In the daytime, take a short nap if possible when you feel the need to binge.
- There are two ways you may feel when trying to lose weight. Hunger, or guilt from overeating. If you eat in moderation, you can reduce the hunger and eliminate the guilt . It’s a much better feeling.
- The last place you gain weight is probably the first place it will come off.
Fast And Easy Workout
1. Stand with your legs and feet together. Inhale – stretch your arms above your head and bend your knees as if you are sitting down in a chair. Look straight ahead. Exhale and hold for 4 minutes.
2. Stand up. Bend your right knee and rotate outwards, so your foot rests on your leg above or below the side of your knee. Bring the palms of your hands together in the prayer position. Look straight ahead for 20 seconds and inhale.
3. Stand with feet shoulder-width apart and hands in the prayer position. Squat with your knees pointing outwards and over your toes. Exhale and hold for five breaths. Return to standing position. Inhale and repeat 10 times.
Easy Legs Workout for Weight Loss Tips
Stand with your feet 7 ??“ 9 inches apart, arms across your chest and hands on apposite shoulders. Take your weight back into your heels and lower your body be bending your legs, leading with the bottom, and with your knees directly over the middle toes. Aim to lower to 90 degree and pause for a moment, then raise yourself back up and repeat.
2 Knee drive
Stand with one foot on a step, with your knee bent and the other foot on the floor behind you. Drive up onto the front foot, bringing the back knee up towards your chest, using your arm in an opposite action. Come right up on to the ball of your foot, pause then go straight back down into a lunge position. You can add power by allowing the supporting foot to leave the floor altogether as you drive up with the other leg.
3 Supine curl
Lie face up with your heels on a gym ball, legs and arms by your side. Lift your bottom up so your body forms a straight line from head to heels. Bending your knees, roll the ball in towards your bottom. Pause and slowly extend your legs and roll the ball away.
4 Single leg squat
Stand with your right leg extended slightly in front of you with your core muscles engaged and your back straight. Bend your left leg, ensuring the knee bends directly over the fourth toe, and visualize the leg turning out of the hip. Pause and then straighten and repeat, then change sides. If you want to increase the resistance you can add a dumbbell to each hand.
5 Directional Lunge
Take a big step forward with your right leg, bending both knees so the right one aligns over the right toes, and the left one travels towards the floor. Keep your torso upright. Pause and then pushing up through the front heel, straighten your legs and return to the start position. Take a big step to the diagonal, ensuring your knee aligns over your toes. Step back and repeat the two moves with your left leg. Complete all repetitions. Remember: do not allow your pelvis to tip forward or your tail-bone to stick out.
Stand in front of a step around shin height, with a weight in each hand. Step up with the right foot, follow with the left, then step down with the right foot and down with the left.
7 Hip Abduction
Lie on your side with your legs stacked from ankle to hip and your weight supported on your elbow. Remember: don’t let your body sink into the supporting arm. Raise the top leg a few inches from the supporting one, keeping your toes facing directly forwards and ensuring the leg lengthens out of the hip socket as you extend it.
8 Leg crossover
Hook one end of a resistance band around something sturdy and loop the other end around your right leg. Shuffle away from the attachment point until there is enough tension in the band, and your right leg is lifted out to the side. Bring your right leg in towards the centre, taking it just across the left, with your toes facing directly forward. Remember: do not allow the hip of the supportive leg to dip and keep your core muscles engaged.
Stand with your feet together and step both legs out to the side, bending your knees as you land in a wide-stance squat position, with your knees and hips opening out over the toes. Step back to the start position and repeat.