Loss Weight Tips

There are many tips of losing weight. I categorize them into four parts:

I. MENU

1. Don't cut out all the food you enjoy. Eat your favorite foods in healthier versions or get them in low amount just enough to satisfy your desire once a week.
2. Encouraged:

a. High fiber-low calorie foods like fruits and vegetables (take fruit instead of fruit juice, use vegetables to bulk up meals, balance your grains with equal portions of vegetables), cereal (take it for breakfast five days a week), nuts (take it in place of a sugary snack - nuts also high in protein)

b. Eggs. Eating eggs for breakfast could result in a 2lb a month weight loss.

c. Spicy flavorings: hot sauce, salsa, and Cajun seasonings provides lots of flavor with no fat and few calories, and also turns up your digestive fires, causing your body to temporarily burn more calories.

d. Frozen dinner designed for weight loss (take one serving of this pre-portioned meal to keep dinner calories under control).

e. Water: make it your primary drink. At breakfast you can still drink orange juice or 1-2% fat or skim milk. The calcium in dairy foods triggers a hormonal response that inhibits production of body's fat cells and boosts fat breakdown. The same goes for low-fat yogurt.

3. Discouraged

a. Prepared food that lists sugar, fructose, or corn syrup among the first four ingredients on the label.

b. Cookies, regular soda, sweet orange juice, or fast-food hamburger.

c. White foods like white flour and sugar.

d. Coffee and alcohol; if you can’t give them up switch to ordinary coffee with skim or low fat powdered milk; and always measure alcohol consumed carefully.

II. HABITS

1. Eating Habit

a. Eat only when your stomach growling; don’t eat out of boredom, nervousness, habit, or frustration. Eat slowly and calmly. Your brain lags your stomach by about 20 minutes when it comes to satiety signals.

b. Eat five or six small meals or snacks a day instead of three large meals. You’ll consume fewer calories and the body releases less insulin, which keeps blood sugar steady and helps control hunger. Pack up baby carrots for snacks or mix made with nuts, raisins, seeds, and dried fruit when you're on the go.

c. Don’t overlook calories in spreads, dressings, sauces, condiments, drinks, and snacks. Get most of your calories before noon. The more you eat in the morning, the less you'll eat in the evening.

d. Eat most of your meals at home and don't eat with a large group. You're more likely to take more eating out or with others.

e. Serve individual courses with the first two being soup or vegetables rather than piling everything on one plate.

f. Downsize your dinner plates or pare your portions (remove one-third of the food on your plate). The less food put in front of you, the less food you'll eat.

2. Writing and Counting Habit

a. Write everything down and be honest with yourself. It’s OK to go overboard a bit, but keep a record to maintain the average calorie intake. Add 10 percent to the amount of daily calories you think you're eating.

b. Use scales in the kitchen to avoid deceiving oneself

3. Clothing Habit

a. Buy some new clothes when you are down size, throw out clothes that doesn't fit. The idea of having to buy a whole new wardrobe if you gain the weight back will motivate you to maintain your new figure.

b. Dress up in your most flattering outfit while eating out. You'll get loads of compliments, which will be a great reminder to watch what you eat.

4. Other Habits

a. Watch one less hour of TV. We tend to eat more watching television.

b. Close out the kitchen after dinner. Late-evening eating significantly increases the overall number of calories you eat.

c. Brush your teeth after every meal. That clean, mint freshness will serve as a cue to your body and brain that mealtime is over.

d. Choose nutritious foods while shopping with no partially hydrogenated oil and high-fructose corn syrup, short ingredient list with fewer flavor enhancers and empty calories, more grams of fiber per 100 calories in all grain products (cereal, bread, crackers, and chips).

III. EXERCISES

1. Walking

Walk more steps or for longer time. On average, sedentary people take 2,000 to 3,000 steps a day. Adding more than 2,000 steps or beyond 30 minutes will help you lose weight and fat.

2. Washing

Wash something thoroughly once a week -- floor, windows, shower stall, bathroom tile, or car. These will burn calories.

3. Socializing

Make an active social outing once a week, like a tennis match, a guided nature or city walk, cycling on a bike path, or join a volleyball league or bowling team.

IV. MIND

1. Bring the color blue into your life more often. Blue functions as an appetite suppressant, while red, yellow, and orange encourage eating.
2. Sniff a banana, an apple, or a peppermint when you feel hungry. The more frequently people sniffed, the less hungry they were. One theory is that sniffing the food tricks the brain into thinking you're actually eating it.
3. Find ways other than eating to express love, tame stress, and relieve boredom: celebrate special events video shooting instead of having rich desserts, take a stress-management course or take up an active hobby.
4. Repeat positive thoughts like ‘I can lose weight,’ ‘I will go for my walk,’ or ‘I know I can resist the pastry after dinner’, like a mantra all day long; before too long they will become their own self-fulfilling prophecy.
5. Balance your self-pity each time you forgo a favorite food with the pleasure of getting better appearance.
6. Don’t ever give up! You are going to get bad days/weeks! Just get straight back on it and limit the damage.
7. Find an online weight-loss buddy. This will help you keep the weight off.