75 WEIGHT LOSS TIPS THAT REALLY WORK

FROM A JUNE, 2012 WOMAN’S DAY ARTICLE

  1. Don’t skip meals. When you get too hungry you’re less likely to make healthy choices.
  2. Never go on a diet when you’re under a lot of stress.
  3. Ideally, you should try to lose no more than 1 to 2 ½ pounds a week.
  1. A short bout of exercise each day is more effective than longer, less frequent periods.
  2. To lose weight for good, know that you can’t go back to your old eating habits. You’ll need to change your lifestyle.
  3. Eating too little can backfire. Never have less than 1,200 calories a day—or you may slow down your metabolism.
  4. Don’t grocery shop when you’re hungry. You’re likely to make high-fat, low-nutrient impulse purchases.
  5. For a fit and toned figure dieting alone isn’t enough. You also need to exercise.
  6. A slipup doesn’t have to lead to an entire day of overeating. Resolve to make better choices at your next meal.
  7. Cut down, not out. Trim portions of food instead of removing entire categories (carbs, fats, etc).
  8. Have breakfast. People who do so tend to eat fewer calories throughout the day.
  9. Pump up your protein intake early in the day. Protein is digested at a slower rate than simple carbs, so you’ll feel full for longer.
  10. Eat slowly and savor each bite. You’ll be satisfied with less food.
  11. If you have trouble controlling how much you eat of a favorite food, such as ice cream, do not bring it into your home. Eat it only in restaurants.
  12. Make lunch at home and bring it to work. It will probably be more nutritious and have fewer calories—not to mention cost less.
  13. Get enough sleep. You’re more likely to give into cravings when you’re tired.
  14. Only eat when you’re seated at the table. You’ll do less unplanned nibbling.
  15. Keep your portions in control by never eating straight from the box or bag.
  16. Save some calories for snacks between meals.
  17. Hate to waste food? Instead of eating your children’s leftovers, save that uneaten half sandwich for the bird feeder.
  18. Drink a big glass of water at the start of every meal to help you feel full.
  19. End every meal with a large filling glass of water, too.
  20. Keep a food journal to hold you accountable
  21. Use small plates. Research shows that you’ll eat less because you think you ate more.
  22. Don’t have a big lunch and a big dinner on the same day. If you overeat at one meal, cut back at the next.
  23. Don’t think about what you can’t eat. Focus on what you CAN eat more of—fruits vegetables, whole grains, fish, legumes and nuts.
  24. Choose water packed tuna rather than oil packed—and you will cut calories by almost a third.
  25. Use nonstick spray to sauté foods. Or rub oil onto the pan with a paper to9wel for the lightest coating possible.
  26. If you must have goodies around for your family or for company, don’t make or buy your favorite kind.
  27. Invest in single serving containers and use them for leftovers. That way you won’t polish off everything.
  28. Use a tiny spoon when sampling and if you’re doing it a lot, eat les for lunch or dinner. The calories from those little tastes you take while coking can really add up.
  29. Let your toast of baked potato slightly cool before buttering so it absorbs less.
  30. Prepare slow-to-eat foods: hot sops, uncut lean meat, whole fruits.
  31. Always keep a container of cooked brown rice in the frig for a quick lowfat addition to leftovers.
  32. Chew sugarless gum while you cook so you won’t nibble.
  33. Switch to mustard. It has no fat versus the 11 grams in 1 TBSP of mayonnaise.
  34. If you have the room, keep small exercise equipment (such as free weights) in the kitchen. You can get in a few reps while you’re waiting for something to cook—and the sight of the gear will           stop you from munching.
  35. Shop the perimeter of the grocery store where most fresh fruit, vegetables, chicken fish, eggs and dairy are all located. Venture into the interior aisles only with a list in hand.
  36. Forget about frying your fish, poultry or other cuts of lean meat. Only broil, roast or grill them.
  37. Don’t serve family style—make up a plate. And when people want seconds, let them help themselves.
  38. Make stews and soups ahead of time and refrigerate. Excess fat will float to the top making it easy to remove before reheating. (I do this all the time—sls)
  39. Give away temptation. After a dinner parry pack up the dessert and give it to your departing guests. (do this all the time too—sls)
  40. Flavor your meats with fresh or dried herbs and spices, salsa, vinegar or lemon.
  41. Plan, plan, plan. Not having healthy options on hand (or in mind)makes it too easy to resort to fast food, especially when your family is clamoring for something to eat.
  42. Before going to a restaurant, check out its menu for the lightest dishes. Many places post calorie counts online.
  43. Wear fitted clothes or a slightly tight belt when dining out. The feeling of restriction will send “stuffed” signals to your brain.
  44. Scope out everything that’s available at a buffet or dinner party before eating. Save about a quarter of your plate for high-cal stuff and the rest for lighter foods such as cut-up vegetables or mini-grilled chicken skewers.
  45. Have the bread basket removed as soon as you sit down at a restaurant. This calorie bomb is a big diet downfall.
  46. In a group, be the first to order so you’re not influenced by your friends’ choices.
  47. Be picky. At a family gathering skip the food you can get anywhere and only eat the special dishes, like grandma’s potato salad. You’ll feel more than satisfied without inhaling hundreds of extra calories.
  48. Order the simpler dishes. They’re often less fattening because they don’t have any sauce.
  49. Think of your waiter as your aide in cutting calories. Ask him to keep your water glass filled, to double the side of veggies and omit the starch.
  50.  Eat a snack before going to a party. Arriving with an empty stomach is a recipe for disaster.
  51. Always ask for dressings and sauces on the side.
  52. At a restaurant, eat only half your meat and take the rest hone in a doggie bag. Or ask your dinner partner to split a meal. (*This is an especially good tip when the restaurant you are at has large servings. Bob & I often shared an entrée but ordered extra salads—sls)
  53. If you like munching while watching TV take up knitting or doing your naill—anything that keeps your hands busy. (*I like to go through stacks of magazines looking for recipes to keep—I cut the pages out with an exacto knife—and keep the magazines and knife on a TV tray table.—sls)
  54. Savor what you’re eating especially the first two bites which are the most flavorful. This trick can help you eat less—you may decide that some treats aren’t worth the calories.
  55. Stash apples, bananas, oranges or whole g rain crackers in your bag so you’ll always have a low-cal snack on hand.
  56. Be aware that a craving takes 20 minutes to go away. If you can distract yourself that long you probably have it beat.
  57. Brush your treeth or rinse with mouthwash when you have a craving. The clean taste may dampen your appetite. (I had a lot of coworkers who brushed their teeth after eating lunch, to lessen the temptation to eat anything else the rest of the day. – sls)
  58. When that bag of caramel popcorn won’t stop calling your name , close your eyes and visualize eating 30 pieces—imagine the crunch , the salt, the stickiness. Chances are you will eat less than usual.
  59. Enjoy the best. If you’re dying for chocolate, just a few high quality squares should do the trick. (*I like to keep a box of my favorite SEES candy on hand but have not had a box in the house for many months—the trick was to allow myself one or two at night in bed while watching TV or reading in bed. If you keep the candy far away – like I keep it in the frig in the garage—you are less tempted to go get some of it—especially in bad weather! – sls)
  60. Eat what you’re craving in its healthiest form. For instance, go for a baked potato instead of fries.
  61. One of the best ways to rev up your metabolism is to do strength-training exercises at least twice a week. Building muscle makes your body more efficient at burning fat throughout the day even when you’re resting.
  62. Tape your favorite TV shows and watch them only when you exercise.
  63. Be sure to wear supportive sneakers and comfortable clothes so you feel good during exercise.
  64. Get into a regular routine. You’ll find that as you get fit and healthy, your appetite may change especially for junk food.
  65. Create a shorter walking route for days when yhou’re busy and pressed for time. it’s far better                             than doing nothing at all.
  66. Work out first thing in the morning so its done no matter how crazy your day gets.
  67. Remember that small changes add up. You can lose 12 ½ pounds in a year just by giving up butter on your toast. (*This tip really caught my attention! I can do this!—sls)
  68. Exercising in a group   or with a friend makes a workout less dreary so you’re more likely to stick with it.
  69. Set small goals and as you reach each one reward yourself. A new book, a spa treatment, whatever appeals to you.
  70. Crank up for fun music with a fast b eat while you work out. It will make time fly.
  71. Instead of thinking you deserve to each something, think that you deserve to be healthy and happy.
  72. Hang a calendar in a prominent spot and mark the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up.

*I find that typing up something like this makes a greater impact on my mind than simply reading it. I am not suggesting that everyone type 75 tips – it took me several days to get this completed. I’m just saying. – Another thing, pick out the tips that you know work for you and then add on others as you go along. I’d be bonkers if I tried to do all 75 at one time!  Sandy/sandychatter

 

 

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