Weight loss tips [part 1]

Weight loss tips:

1. Drink lots water. Sometimes your stomach growls when your thirsty & NOT hungry.
2. Always read labels and find out the sodium content. You should also not consume more than 2300 milligrams grams in a day.
3. While eating smaller portions and cutting your caloric intake is usually a good idea, it's NOT a good idea, however, if you're starving yourself and only eating one or two meals per day.
4. Eating smaller, frequent meals is the way to go. Digestion actually burns calories so if your body is doing this 5-6 times per day this is a good thing. Eating frequently also keeps you from getting hungry.
5. Eat fruit.
6. Eat vegetables.
7. Increase protein foods like meat, fish, eggs, etc.
8. Take a multivitamin.
9. Take a cod liver oil supplement.
10. Take the stairs instead of elevators.
11. Increase your intensity each workout.
12. Replace television with active past times like walking, etc.
13. Try not to mix fats and carbs in the same meal. (ie cheese and pasta)
14. Drink green tea for its health and antioxidant properties.
15. Park your car further away from your destination or get off the bus early.
16. Make a big pot of vegetable soup on the weekend and eat it for snacks during the week.
17. Pre-cook as many meals as you can and keep them handy at work or at home for ‘junk snack’ times.
18. Keep your ‘cheat days’ healthy by choosing restaurants that have healthy foods like salads, meats and fish.
19. Eat chilli - the burning sensation is your metabolism speeding up.
20. Eat six small meals a day with a two hour spacing in between to boost metabolism.
21. Use a small bowl or plate to create the illusion of eating a lot.
22. Eat smaller portions. Or eat only half of what you'd normally eat.
23. Avoid alcohol and late nights as it DOES impact on fat loss training and progress.
24. Don’t hang around ‘junk food friends’ at times you know you will cheat.
25. Go grocery shopping on a full stomach.
26. Drink a glass of water before every meal.
27. Keep a record of the foods you eat during the day.
28. Measure your calories for everything you eat for one whole week.
29. Start developing habits that foster weight loss like eating at the right time and not using food as an emotional crutch.
30. Add more resistance to your workouts by increasing the weight, leverage or anything else you can to make it more difficult.
31. Let your work mates and your family know you are trying to lose weight - they will support you.
32. Read and research into everything you put into your mouth - calories and unhealthy substances can be squeezed into many places.
33. Make short term goals and long term goals achievable and measure your progress regularly.
34. Take days off - its okay to relax occasionally.
35. Watch shows like The Biggest Loser for inspiration.
36. Hang pictures of skinny girls on the fridge & food pantry.
37. Buy a nice pair of shorts or t-shirt that you want to (realistically) be able to fit in by summer.
38. Dance to your favorite music for an hour.
39. Cleaning up the house burns more calories than you think.
40. When you are struggling to take another step on your jog pick an item in the distance and aim for it.
41. Instead of weighing yourself use a tape measure.
42. Use maths in weight loss - ie one bowl of iced cream cut out of your diet each night = 10 mins less on the treadmill tomorrow.
43. Learn that you cannot ’spot reduce’ - fat comes off from the whole body not just one section.
44. Stretch muscles that are sore and stretch before, during and after training.
45. 3500 calories = one pound of fat - diet is more important than hours on the treadmill.
46. Drink ice cold water. Your body burns calories trying to heat it up in your body.
47. Never train for more than one hour at a time
48. If you lose motivation, re-check your goals and ambitions and make them firm.