Over the last 6 years I have read and written a number of weight loss
tips. These kind of articles are very popular and every weight loss,
fitness web site has a ‘Tips’ article or category. When I decided to
write this article I have set one goal:
to gather the best and most important tips that can actually help you lose weight and understand all aspects of the weight loss process from dieting to exercise and fitness, lifestyle and motivation. The end result is this rather big article which includes everything you need to know (50 Tips) in one place. To make it easier to navigate, the article is broken down into the following sections:
Weight loss tips – basic weight loss principles and advice on what is important to do first
Dieting Tips – What to do and what not to do while on a diet
Fitness Tips – Fitness is not only going to the gym but there are many other ways to exercise for weight loss
Motivation Tips – Without motivation you cannot lose weight, let’s get motivated!
Lifestyle Tips – Weight loss it’s not about exercise and diet but it’s all about lifestyle.
The simplest way to explain when you will lose weight is: Weight loss will occur when you consume less calories than what you burn, in other words Weight loss = Calories in – Calories out. Of course there many other factors that matter but having this simple formula in mind is useful in many situations. In addition, one pound of fat is approx. 3500 calories so when your calorie deficit gets to 3500 you will lose one pound.
2. Monitor your daily calorie intake
Getting obsessed with calorie counting is not a good practice but having a clear picture about the number of calories you consume on a daily basis is necessary. There are many ways to calculate how many calories you should eat per day and this number can be used as a guide to help you create your meal plan and exercise schedule.
3. Eat at predefined hours
Try to eat at the same time each day. Studies have shown that this helps digestion since our biological clock is synchronized with our brain and stomach. It may sound weird but from experience I noticed that when I am not eating at my regular times I feel bloated and digestion takes longer. So, try to eat at predefined times and at least 2-3 hours before going to bed. This will give enough time to the body to digest the food before entering sleep mode.
4. The importance of Water
How many of you drink at least 6 glasses of water per day? If you’re answer is NO, do not worry you are not alone. Many people, including me, make this critical mistake. If you think about it our body is 70% water and it is needed for the normal functioning of body organs. Lack of water intake can lead to dehydration, tiredness and dryness of the skin. In terms of weight loss water can assist detoxification and the removal of unnecessary toxins from the body and skin. At the same time aids digestion and keeps the stomach full thus reducing hunger and unnecessary calorie consumption. The recommended intake of water per day is 2.7 liters for women and 3.7 liters for men. Some handy tips for drinking more water per day:
If you follow slow and steady steps you will be able to lose weight and keep it off. On the other hand, if you lose weight fast by adopting a crash diet you find on the Internet you will end up with more weight than before starting the diet. Healthy weight loss takes time especially if you need to lose a lot of pounds. It is much better to make slow and steady progress and be sure that the weight is gone forever rather than losing too much weight too soon.
6. Learn how to lose weight the safe way
If you are new to dieting and weight loss then most probably you are confused from where to start and what should be your first step etc. This is very common and one of the most popular questions we get from our readers the last 6 years. In my opinion before even starting a diet or weight loss program you should do some reading and familiarize yourself with the basic weight loss concepts. I am not suggesting spending days learning the theory, after all losing weight is a practical matter, but learning a few important concepts in advance can prove very helpful in the long run. The guide you are reading now is a good starting point as it covers all aspects of weight loss, fitness and dieting; you can continue reading our other articles as well since we have planned to gather all the information you need in one place. For beginners I suggest you jump to: How to diet for long term weight loss and Glycemic Index after finishing up with this guide.
7. Keep a food and emotions journal
For many people emotions and feelings are associated with the quantities of food consumed. When you are stressed or depressed you turn to food (and especially fatty food) for comfort. This is may be happening to you as well and you know that this is bad and can destroy all your hopes for losing weight. You cannot easily control this but one handy tip to try is keeping a food and emotions journal. This is basically a piece of paper (or an online food journal) where you record what you eat per day and your emotional state. If you do this for a couple of weeks and go back and have a look at the results you may identify some patterns and take some precaution measures. For example you can remove sweets and snacks from your cupboards and replace them with healthy alternatives. By doing so when you are feeling stress and turn to food for relief you will not end up eating a tone of calories but food items that are at least healthier.
8. No need to measure your weight on a daily basis
As I mentioned above weight loss takes time and by getting on the scale on a daily basis will not make the process faster but most probably will add more stress and frustration. Instead try to weigh yourself once per week and write the result in your food journal.
9. Do not follow more than one diet or weight loss program at the same time
If you choose to follow a commercial diet or weight loss program then concentrate on one program at a time. Good weight loss programs have different phases, each phase having a clear start and finish goal. Follow the program guidelines correctly for the time required and evaluate your results at the end. Mixing different programs together or not following their instructions will not generate any good results.
10. Don’t be afraid to ask for help
Don’t be afraid to seek professional help if you are not getting any results. The Internet is a great way to learn how to lose weight but sometimes other factors such as diseases, functional disorders may hold you back. A professional (your doctor or nutritionist) will be able to identify these and suggest ways to overcome them.
www.caloriesecrets.net
to gather the best and most important tips that can actually help you lose weight and understand all aspects of the weight loss process from dieting to exercise and fitness, lifestyle and motivation. The end result is this rather big article which includes everything you need to know (50 Tips) in one place. To make it easier to navigate, the article is broken down into the following sections:
Weight loss tips – basic weight loss principles and advice on what is important to do first
Dieting Tips – What to do and what not to do while on a diet
Fitness Tips – Fitness is not only going to the gym but there are many other ways to exercise for weight loss
Motivation Tips – Without motivation you cannot lose weight, let’s get motivated!
Lifestyle Tips – Weight loss it’s not about exercise and diet but it’s all about lifestyle.
Weight loss Tips
1. First things first – The weight loss equationThe simplest way to explain when you will lose weight is: Weight loss will occur when you consume less calories than what you burn, in other words Weight loss = Calories in – Calories out. Of course there many other factors that matter but having this simple formula in mind is useful in many situations. In addition, one pound of fat is approx. 3500 calories so when your calorie deficit gets to 3500 you will lose one pound.
2. Monitor your daily calorie intake
Getting obsessed with calorie counting is not a good practice but having a clear picture about the number of calories you consume on a daily basis is necessary. There are many ways to calculate how many calories you should eat per day and this number can be used as a guide to help you create your meal plan and exercise schedule.
3. Eat at predefined hours
Try to eat at the same time each day. Studies have shown that this helps digestion since our biological clock is synchronized with our brain and stomach. It may sound weird but from experience I noticed that when I am not eating at my regular times I feel bloated and digestion takes longer. So, try to eat at predefined times and at least 2-3 hours before going to bed. This will give enough time to the body to digest the food before entering sleep mode.
4. The importance of Water
How many of you drink at least 6 glasses of water per day? If you’re answer is NO, do not worry you are not alone. Many people, including me, make this critical mistake. If you think about it our body is 70% water and it is needed for the normal functioning of body organs. Lack of water intake can lead to dehydration, tiredness and dryness of the skin. In terms of weight loss water can assist detoxification and the removal of unnecessary toxins from the body and skin. At the same time aids digestion and keeps the stomach full thus reducing hunger and unnecessary calorie consumption. The recommended intake of water per day is 2.7 liters for women and 3.7 liters for men. Some handy tips for drinking more water per day:
- Start your day with a glass of fresh cold water. This may be hard at the beginning but getting used to this habit will help many body organs ‘wake up’ and function better.
- Carry a bottle of water with you at work and aim to drink it before lunch time. After lunch refill it until the end of your working day.
- Drink a glass of water 15-20 minutes before your main meals. This will slow down your appetite for food.
- Whenever you feel hungry and want to snack try to drink a glass of water. In many cases this is enough to take away your desire to eat something.
- Lastly, water has zero calories so drink as much as you want without worrying about gaining weight.
If you follow slow and steady steps you will be able to lose weight and keep it off. On the other hand, if you lose weight fast by adopting a crash diet you find on the Internet you will end up with more weight than before starting the diet. Healthy weight loss takes time especially if you need to lose a lot of pounds. It is much better to make slow and steady progress and be sure that the weight is gone forever rather than losing too much weight too soon.
6. Learn how to lose weight the safe way
If you are new to dieting and weight loss then most probably you are confused from where to start and what should be your first step etc. This is very common and one of the most popular questions we get from our readers the last 6 years. In my opinion before even starting a diet or weight loss program you should do some reading and familiarize yourself with the basic weight loss concepts. I am not suggesting spending days learning the theory, after all losing weight is a practical matter, but learning a few important concepts in advance can prove very helpful in the long run. The guide you are reading now is a good starting point as it covers all aspects of weight loss, fitness and dieting; you can continue reading our other articles as well since we have planned to gather all the information you need in one place. For beginners I suggest you jump to: How to diet for long term weight loss and Glycemic Index after finishing up with this guide.
7. Keep a food and emotions journal
For many people emotions and feelings are associated with the quantities of food consumed. When you are stressed or depressed you turn to food (and especially fatty food) for comfort. This is may be happening to you as well and you know that this is bad and can destroy all your hopes for losing weight. You cannot easily control this but one handy tip to try is keeping a food and emotions journal. This is basically a piece of paper (or an online food journal) where you record what you eat per day and your emotional state. If you do this for a couple of weeks and go back and have a look at the results you may identify some patterns and take some precaution measures. For example you can remove sweets and snacks from your cupboards and replace them with healthy alternatives. By doing so when you are feeling stress and turn to food for relief you will not end up eating a tone of calories but food items that are at least healthier.
8. No need to measure your weight on a daily basis
As I mentioned above weight loss takes time and by getting on the scale on a daily basis will not make the process faster but most probably will add more stress and frustration. Instead try to weigh yourself once per week and write the result in your food journal.
9. Do not follow more than one diet or weight loss program at the same time
If you choose to follow a commercial diet or weight loss program then concentrate on one program at a time. Good weight loss programs have different phases, each phase having a clear start and finish goal. Follow the program guidelines correctly for the time required and evaluate your results at the end. Mixing different programs together or not following their instructions will not generate any good results.
10. Don’t be afraid to ask for help
Don’t be afraid to seek professional help if you are not getting any results. The Internet is a great way to learn how to lose weight but sometimes other factors such as diseases, functional disorders may hold you back. A professional (your doctor or nutritionist) will be able to identify these and suggest ways to overcome them.
www.caloriesecrets.net