25 Things to Lose Weight

Want to lose weight in healthy way

Little inspiration can go long way

25 THINGS FOR WEIGHT LOSS

From study, research and interaction with many seminar participants, I’ve come up with important weight-loss tips worth trying.

Remember to check with your doctor before beginning


1. Put the kettle on Drinking green tea help burn more calories

by inducing changes in metabolism

Green tea is also has powerful cancer-fighting compounds


2. Choose cereal Eat cereal with skim milk for breakfast or

for lunch or dinner It can help jump-start your diet


3. Consider eating some nuts Foods rich in monounsaturated fats (nuts,

peanut butter, olive & canola oils ) help lose weight


4. Keep sipping Drink enough water to equal 10-12 glasses

Drink fluids with each meal and keep a water bottle with you at other times

Drinking adequate water will help from mistaking thirst for hunger, which is a common pitfall.


5. Prioritize your workouts Schedule & place workouts in my calendar You will be getting to gym & enjoying time

there Consider workouts just as important as any

other business meeting


6. Pump up the volume Foods with high water or fiber content tend

to fill up faster You'll eat less and it'll take longer to eat Consider salad & vegetable sandwich

instead of only cheese sandwich


7. Reach for dairy Low fat dairy products can be among the

best weight-loss staples People who meet RDI for calcium (1,000

mg) & eat less than 1,900 calories / day lose weight faster & keep it off better


8Change your morning routine Switch from heavy calorie tea / coffee to

cup of tea without milk or cream & sugar

You will cut about 300 – 400 calories a week.


9 Get fiber first thing Easiest place to start getting 30 grams of

fiber you need is at breakfast Look for a high-fiber whole-grain cereal or

bread It will keep you feeling fuller longer


10Aim for 30-50-20 Eat say 1,700 calories comprised of 30

percent protein, 50 percent carbohydrates and 20 percent fat

You will los 18 % more body fat than if you ate higher % of carbs.


11Add protein to your meals Every meal should include protein, such as

some pulses, roasted chana / soya, chicken, fish, peanut butter or low fat cheese

Protein slows down digestion so you'll feel fuller longer


12Fill half of your dinner plate with

vegetables Increase your vegetables They lowest-calorie category You will decrease your calories Other half of your plate could be equal parts

protein and starch


13 Skip the high-calorie drinks There are 6 tsp of sugar and close to one

hundred and fifty calories in one cold drink Smoothies & milk shakes contain 250 to 500

calories That's not including whipped cream.


14. Weigh down your remote By attaching a 2-pound weight to your

remote you'll get a little exercise every time you use it

Sometimes you will lift weight a couple of times between channels

Also stand and walk around with it It gets you going and moving


15. Consider the Rule of Fives Five minutes into a meal, put your spoon down

and assess the situation Think if you're rushing or whether you're enjoying

your meal enough At times, you're already full but you're still eating

because you're a 'clean-plate-club' person Leave at least five bites behind You'll save at least 200 calories in that meal alone


16. Limit alcohol People drink too much and then eat late at

night Have late-night eating / drinking buddy Changed my diet occasionally only treat

yourself to a glass of wine


17Set a kitchen curfew Tempted to go back to the kitchen after dinner's

done Place of masking tape across your kitchen doorway Avoid adding hundreds of calories from late-night

snacks Taping door will remind you not to go back into the

kitchen It doesn't mean you can't, but you'll think twice

about it.“


18. Reach for a breath mint after a meal This will trick your taste buds into thinking

you're done eating Anything with a fresh taste, including a

breath mint, gum or toothpaste, will signal to your brain that dinner is over

When flavor of meal is no longer in your mouth, you won't crave the food that you were just eating


19 Stow the scale "I don't have a scale in my house, and when I go

to the doctor, I get on the scale backward so I don't see the number," says Aurora Johnson, 36, a marketing and communications consultant in Pasadena, California, who has lost 15 pounds in the last 10 months. "Now I'm able to focus on doing healthy things like eating right and exercising for the right reasons — because it's good for me. I don't need the number to know what I'm doing is effective.“


20. Cook more than you can eat.

If you freeze extra portions of main dishes, you'll save hundreds of calories, says Katherine Tallmadge, M.A., R.D., president of Personalized Nutrition, a weight-loss and nutrition counseling service in Washington, DC. "Keeping pre-prepared dinners on hand will mean you'll be less likely to order high-calorie meals in restaurants or grab calorie-laden convenience foods from your cupboards," she says.


21. Snack smart.

Keeping some staples, like grapes, mission figs, almonds, apples, peanut butter or herbal tea with honey, around will help you stay focused without overdoing it, says Silandara Bartlett, 25, a news and Web specialist at the Rochester Institute of Technology in New York, who lost 15 pounds last year.

22. Eat with your opposite hand.

You'll automatically slow down and experience fullness and enjoy what you're eating, says Michele L. Trankina, Ph.D., a nutritionist in San Antonio. If you're ambidextrous, try eating with chopsticks. "Most of the time, we don't let ourselves feel full because we eat on automatic pilot," she says.


23.Walk, don't run.

A recent study conducted at Washington University in St. Louis found that those women who walked rather than jogged (although both moved at a 12-minute-mile pace) burned 4 percent more calories than the runners.

24. Let yourself feel hungry.

"I don't let my hunger go until I feel my stomach rumbling, but sometimes when I'm hungry late at night, I realize I'm not as hungry as I think," says Amanda Cushman, 45, a chef in Miami Beach who lost 10 pounds over a two-month period. "It's important to really think about that rather than acting on it immediately and reaching for a snack."


25. Spice up your meals.

Adding cayenne pepper and salsa to your meals may boost your metabolism. In one recent Canadian study, two groups of women were fed a stir-fry meal. Those who ate the spicier meal ended up burning more calories and fat than those who ate the blander meal.


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25 Things to Lose Weight