5 Simple Overlooked Weight Loss Tips
Many people spend $1,000s on diet and weight loss products that will not work for them. It appears that complex diets and weight loss products that promise quick results are sought out. Often leaving simple everyday weight loss tips overlooked. The weight loss tips do not require expensive foods, equipment that you will only use a few times, starving yourself nor do they require you to have a strong will power. However, they do require you to make a decision and commit to yourself to make the necessary changes for weight loss and a healthier lifestyle.
1. Do Quickie Workouts. Do not plan a 30 minute workout, when you only have 10 minutes to spare. Break up your workout into mini sessions.
Example: Goal: Walk 30 minutes a day. Walk 10 minutes before work: 10 at lunch and 10 more minutes after work. Get the idea!
If you walked briskly 10 minutes for 12-15 times per week you should start feeling better and increase weight loss. Try jumping rope or climbing stairs for short periods if you are not able to walk. You will still burn calories.
2. Eat Breakfast. Many people skip breakfast;
skipping a meal often lead to overeating at the next meal. Eating breakfast is important because it is the first meal of the day and sets the tone for the rest of the day. Breakfast starts your metabolism and stabilizes your energy for the day.
According to "Woman's World" magazine, 2001 eating breakfast reduces hunger by 30%. Some people fill up on sugary foods such as donuts, pastries and some ready-to-eat cereals; these foods are not healthy choices because they are quickly digested leaving you feeling hungry. Good substitutes are foods high in fiber and protein such as, whole grain breads and cereals (oatmeal, grits, muffins), yogurt, eggs, vegetables and fruits.
3. Drink more water. Water has many benefits. For weight loss it makes you feel full and your body need an adequate supply of water to burning calories. How much water should you drink every day? It varies- depending on one's weight, physical activity level, health condition, the weather, and other factors. How can you determine how much water you need daily? In the past, we followed the "8x8" rule - 8 (8ounces) glasses of water per day for an adult. A resource you may find useful in determining how much water you need to drink daily is the online
Hydration Calculator. Simply plug in some information and this tool will compute your daily water intake.
4. Reduce Food Portion Sizes. We are accustomed to eating large portions. Matter of fact, we rave about the generous portions some restaurants serve. Its okay to rave, but don't over indulge. Can't convince your self to leave the extra on the plate? Ask for a takeout container, you can still enjoy the leftovers the next day. Eating more calories than you need or will expend can pack on extra pounds but will sabotage your weight loss plan.
Below are estimated portion sizes suggested by Family
Circle Weight" magazine, 2001.
5. Eat all day long. In the past we were taught to eat three meals a day. New research shows that eating smaller meals several times a day it healthy for us. It is recommended that women eat five small meals a day and men six.
Space your meals 3 or 4 hours apart. Example: breakfast 7AM: snack 10AM, etc. Eat foods high in sugars, salt and oils sparingly.
Fruits, vegetables, pretzels, lightly butter or unsalted popcorn, nuts, crackers, or protein bars (check label for nutritional value) are excellent choices.
Food Pyramid [http://www.mypyramid.gov/]
There are many weight loss tips available for anyone who has committed to a lifestyle of healthy eating. Often the simple is overlooked. The five weight loss tips above: drink more water, eat breakfast, do quickie workouts, reduce portions, and eat all day long are only a few. Choose one weight loss tip to begin your weight loss instead of trying to incorporate all tips into your life at once. By choosing one tip to begin with, will decrease the probability of you becoming overwhelmed and giving up.
1. Do Quickie Workouts. Do not plan a 30 minute workout, when you only have 10 minutes to spare. Break up your workout into mini sessions.
Example: Goal: Walk 30 minutes a day. Walk 10 minutes before work: 10 at lunch and 10 more minutes after work. Get the idea!
If you walked briskly 10 minutes for 12-15 times per week you should start feeling better and increase weight loss. Try jumping rope or climbing stairs for short periods if you are not able to walk. You will still burn calories.
2. Eat Breakfast. Many people skip breakfast;
skipping a meal often lead to overeating at the next meal. Eating breakfast is important because it is the first meal of the day and sets the tone for the rest of the day. Breakfast starts your metabolism and stabilizes your energy for the day.
According to "Woman's World" magazine, 2001 eating breakfast reduces hunger by 30%. Some people fill up on sugary foods such as donuts, pastries and some ready-to-eat cereals; these foods are not healthy choices because they are quickly digested leaving you feeling hungry. Good substitutes are foods high in fiber and protein such as, whole grain breads and cereals (oatmeal, grits, muffins), yogurt, eggs, vegetables and fruits.
3. Drink more water. Water has many benefits. For weight loss it makes you feel full and your body need an adequate supply of water to burning calories. How much water should you drink every day? It varies- depending on one's weight, physical activity level, health condition, the weather, and other factors. How can you determine how much water you need daily? In the past, we followed the "8x8" rule - 8 (8ounces) glasses of water per day for an adult. A resource you may find useful in determining how much water you need to drink daily is the online
Hydration Calculator. Simply plug in some information and this tool will compute your daily water intake.
4. Reduce Food Portion Sizes. We are accustomed to eating large portions. Matter of fact, we rave about the generous portions some restaurants serve. Its okay to rave, but don't over indulge. Can't convince your self to leave the extra on the plate? Ask for a takeout container, you can still enjoy the leftovers the next day. Eating more calories than you need or will expend can pack on extra pounds but will sabotage your weight loss plan.
Below are estimated portion sizes suggested by Family
Circle Weight" magazine, 2001.
- *3 or 4 ounces of cooked meat or fish = a deck of cards
- *1 cup cooked vegetables= a baseball
- *1 ounce bread= 1 slice sandwich size
- *1 ounce cheese= a wine cork
5. Eat all day long. In the past we were taught to eat three meals a day. New research shows that eating smaller meals several times a day it healthy for us. It is recommended that women eat five small meals a day and men six.
Space your meals 3 or 4 hours apart. Example: breakfast 7AM: snack 10AM, etc. Eat foods high in sugars, salt and oils sparingly.
Fruits, vegetables, pretzels, lightly butter or unsalted popcorn, nuts, crackers, or protein bars (check label for nutritional value) are excellent choices.
Food Pyramid [http://www.mypyramid.gov/]
There are many weight loss tips available for anyone who has committed to a lifestyle of healthy eating. Often the simple is overlooked. The five weight loss tips above: drink more water, eat breakfast, do quickie workouts, reduce portions, and eat all day long are only a few. Choose one weight loss tip to begin your weight loss instead of trying to incorporate all tips into your life at once. By choosing one tip to begin with, will decrease the probability of you becoming overwhelmed and giving up.