Simple Tips To Help You Lose Weight, Part One

When the new year starts almost everyone is into making new year’s resolutions, and most of them list weight loss as one of their goals. While it’s been months now since 2008 began, I don’t know how many of you have kept up with that goal, but I’m quite sure many of you have failed to keep their promise to lose weight this year.

But if you’re one of the few who are still keeping up with that goal, congratulations. You know it’s not that easy, but you know in the end you’ll get it and you’ll get it right.

So, to help you further, here are some quick and simple weight loss tips.

1. Eat less later in the day

Losing weight means decreasing your calorie intake but it does not necessarily mean you should skip meals because you are only depriving yourself of the nutrients you need. Health experts say breakfast is the most important meal of the day so you must always eat breakfast no matter what. Eat less at lunch and much lesser in the evening.

2. Saucy but healthy

Eating bland foods is boring, unsatisfying, and if that is what your diet consists of, more than likely, you will be off it shortly after you start. If you enjoy good tasting food, some sauces and spices can enhance your food while not adding calories to your food. The next you grill meat, consider using one of these:

• Reduced-salt Soy Sauce
• Mustard
• Salsa
• Worcestershire Sauce
• Vinegar (this comes in wonderful flavors)
• Teriyaki Sauce
• Tomato Sauce
• Hot Sauce

3. Portion control

Portion control means controlling the size and amount of the food you eat. Many people fail to lose weight because they are mindless of the size of the food they are eating. For example, one cup of rice has many varieties to a lot of people. So to keep track of the amount of food you eat, make use of smaller plates and bowls because the bigger they are, the larger servings you will mindlessly eat.

4. Eliminate stress

Tired, angry and agitated people tend to eat more to ease their feelings. If you’re stressed and angry, go look somewhere else to make you forget your problems.

5. Have enough sleep

Can lack of sleep make you fat? Yes. Studies show that lack of sleep can make people want to eat more carbohydrates than people with enough sleep.

Besides, sleep is very important to overall health. People who are sleep deprived are less mentally alert, prone to accidents and mishaps and less productive at work. And to top that, it will make you too tired to exercise!

Losing Weight? Avoid Drinking Excessive Calories

You may not notice it, but when trying to lose weight, people are only focusing on the food they eat. They don't pay attention to what they are drinking. In other words, drinks or beverages that they, too, contain a lot of calories that could make or break your weight loss attempt.

That means if you are trying to lose weight, don't just pay attention to the food you eat. Watch over the drinks you guzzle down, because they may contain the same amount of calories as some of the meals you eat.

Here are some of the guidelines to remember when choosing the beverages to drink. For sake of clarification, 4 ounces are equivalent to a regular coffee cup, 8 ounces are equivalent to a drinking glass and 16 ounces are equivalent to a tumbler.

I. Iced Tea
Never mind if you drink iced tea made from scratch. But iced tea with a teaspoon of sugar has 15 calories. Now imagine those bottomless iced tea being offered at fastfood chains and restaurants. Because they are added with commercial sweeteners, people are mindlessly drinking a lot of calories.

II. Specialty Coffee
Coffee and other specialties from Starbucks are getting popular around the world, and sadly, for weight watchers who mindlessly drink these fancy concoctions, they are ignoringly adding more calories than they should. A 16-ounce cup of Chocolate Brownie Frappuccino has 490 calories which is like eating 2 slices of chocolate cake.
Instead of opting for this, choose a non-fat milk rather than whole milk or cream and forego the whipped cream or the chocolate syrup. A tall glass of capuccinno, latte, mocha with non-fat milk have 60, 110 and 140 calories, respectively.

III. Smoothies
The average fruit-based smoothie has 180 calories. But add other artificial sweeteners like honey, fruit nectar, peanuts, cream and syrup and you'll have 400-950 calories added to your weight, which is like eating a Quarter Pounder with fries at McDonald's.

IV. Sports Drinks
Sports drinks like Gatorade are only good if you are doing intense exercises in a very hot environment for more than 90 minutes because they are a good source of electrolytes and carbohydrates.
But if you are doing moderate exercises, you are better off drinking water instead. That's because a bottle of Gatorade contains 96 calories. If you read the label closely, it says it has 24 calories, when it actually has 24 calories per 100 ml. Gatorade has 400 ml per bottle, by the way.

V. Fruit juices
It's better to eat the whole fruit than drinking it in juice form. That's because a medium-sized orange has only 50 calories, while the juice has double the amount. Besides, the fiber in the fruit will keep you feeling full.

Commercial fruit drinks are only made of water and flavorings and sugar, so little nutrition is left there. So stick to the real thing if you are after the nutrients.

A 176-ounce tumbler of lemonade mix has 200 calories, so watch out for bottomless lemonades.

VI. Diet Soda
Most soda has 150 calories for every 12 ounces. But diet soft drinks have zero calories, which can be a good alternative if you want to drink soft drinks.
But be sure to drink moderately, because you might be thinking just because they have no calories that you can eat a whole lot more, or your body might react to the artificial sweeteners used so it feels hungrier.

VII. Alcohol
Hard alcoholic beverages like gin, whisky, rum, brandy, tequila and vodka have about 115 to 125 calories per jigger, while mixed drinks have between 150 to 250 calories depending on the mixers used.

Red or white wine contain 85 to 100 calories for every four-ounce glass. A 12-ounce bottle of beer has about 150 calories.

Conclusion
It is always better to measure the amount of calories you will be adding to your weight if you drink without knowing. Think about it. When losing weight, don't just focus on the food alone; pay attention to the drinks you are guzzling down.

Can Vitamin C Help You Lose Weight?

If you've been eating right and exercising regularly, but still not losing any weight, your metabolism may not be the culprit. According to a 2006 study done by Arizona State University, participants who increased their intake of vitamin C burned 30 percent more fat than those who didn't increase their intake. This helps explain why people with higher concentrations of vitamin C in their blood generally have less body fat and lower weight.

How it Works

Your body needs vitamin C to create I-carnitine. I-carnitine is an amino acid that helps the body burn fat. So while you may think you're metabolism is hindering your weight-loss efforts, it could indeed by a vitamin deficiency. You also need B6 and iron to make I-carnitine, but most people get enough of these nutrients.

According to the study, a daily intake of 1,000 mg. of vitamin C is sufficient in aiding weight-loss. The best way to increase your intake is to eat vitamin C rich foods or take supplements. But please consult your doctor before taking a new supplement. Some health conditions, such as kidney stones and genetic anemia, may respond negatively to extra vitamin C.

To make things easier for you, here's a list of food and juices that contain generous doses of vitamin C:

1. Your mother was right when she said you should drink your orange juice. One cup of orange juice contains a whopping 124 mg. of vitamin C.

2. One cup of chopped green pepper contains a hefty 120 mg. of vitamin C.

3. One cup of sliced strawberries contains 98 mg. of vitamin C.

4. This fruit may taste bitter, but it's good for you. Which fruit? Grapefruit. One cup of grapefruit juice gives you 94 mg of vitamin C.

5. Here's another reason to pile tomato on that salad. One cup of diced tomato contains 23 mg. of vitamin C.

6. While you're at it, add some broccoli to that salad as well. One cup of chopped broccoli equals 81 mg. of vitamin C.

What are you waiting for? Get out those measuring cups and start chopping. Remember this list the next time you're grocery shopping. Loading up on delicious vitamin C rich foods may just be the boost your weight-loss plan needs.

Some Basics On Dieting

You don't need specially prepared diet food, complicated eating plans, or a personal cook to follow these simple rules. But you should do more research to figure out exactly how you'll incorporate these rules into your daily life. Ok, here are the ingredients for healthy eating:

1. Learn how many calories you need per day. This varies based on your current weight, height, and amount of weight you want to lose.

2. Eat at least 5 small (that's right, small) meals daily. For example, breakfast, mid-morning snack, lunch, evening snack, and dinner. Never let yourself get too hungry. Intense hunger leads straight to binge eating.

3. Learn to control your portions. Eating from small plates is desirable because it helps keep portions reasonable. This method works because most people automatically fill their plates with food - no matter the size of the plate. Small plates equal small portions - unless you go back for thirds and fourths!

4. Eat at least 5 servings of fruits and vegetables daily. This isn't too hard to do, especially if you keep fresh fruit and vegetables handy for snacking purposes.

5. Pay attention to food labels. Learn to read food labels so you'll always know what you're getting. The label will tell you what's in your food, and you can decide if it's worth putting in your body.

6. Keep healthy snacks at your job. The candy in the office vending machine sure looks scrumptious when you're hungry. Save your money and your health by bringing your own snacks.

7. Drink lots of water. Ok, drinking water isn't really about eating, but it belongs on the list. Why? Because it's important to keep your body hydrated. A dehydrated body isn't a healthy body. Water helps your body digest food, and it helps keep your body parts chugging along. Try to drink at least 64 ounces of water per day (that's 8 glasses of 8 ounces). Some Basics

Basics On Fat Loss Training

I know you're ready to get started, but there are a few more things to discuss. A hazard of starting a new lifestyle is the possibility of burnout. You know how children beg for the latest toy, but a week later they're tired of it? It's the same with many adults and healthy living. They start out excited and ready to go, but a few weeks down the road they want to stay in bed all day eating vanilla ice cream. And soon they don't want to exercise at all. Avoid this problem by:

1. Starting Slowly. Don't go from zero to 100 in one week. Doing too much too quickly can result in burnout or injury. If you haven't exercised in awhile, aim for at least 30 minutes of physical activity per day. Intermediate exercisers can start with 30 minutes of combined cardio and aerobic activity. Advanced exercisers can up that time to 45 minutes, including weight training.

A small aside about women and weight training: Many women avoid lifting weights for fear of turning into The Incredible Hulk. They think they'll eventually develop massive manly muscles. But the truth is casual weight training helps you burn fat, and tones your body into a sleek and sexy machine.

2. Focusing on Consistency Instead of Intensity. You'll want to gradually increase the intensity of your exercise, but consistency is also important. Any exercise is better than no exercise. So even if you can't do the exact workout you'd planned, try to fit in some form of physical activity - no matter how little.

3. Changing Your Routine Every Month. Nothing encourages burnout like doing the same ole' routine day after day. Spice up your workouts. Prevent boredom by trying new things, or alternating the types of exercises you do. This will also challenge your body and keep your metabolism going strong.

Body Fat Guide

To lose weight, you must not only change your eating and exercise habits, but you also have to change the way you think. Many people really overdo it when it comes to weight loss. They think if one thing is good, then more of it will be better. They believe things like: If walking is great for losing weight, then running a marathon once-a-week will work wonders. If I can lose 5 pounds by eliminating 100 calories, then I'll eliminate 300 calories and lose weight even faster. That kind of thinking can get you into serious trouble and ruin your body.

Cutting too many calories can cause your metabolism to drastically drop. When this happens, your body could go into "starvation mode" and store more fat than usual. Then guess what happens? It becomes harder for you to lose weight. And too much exercise is just as bad for your body as no exercise. Unless you're on Celebrity Fit Club or The Biggest Loser, leave the drill sergeant mentality to the television. Set your focus on achieving a healthy balance between exercise and nutritional food choices.

You want to get into better shape, but how? What exactly should you do to get started? Well, there are numerous approaches to getting into shape. Your exercise style will depend entirely on your likes and dislikes. There are exercise classes, workout DVDs, sports, and many other options. But until you discover the type of physical activity that you find appealing, let's layout a few ground rules to get you started.

Get Motivated. Get Going.

Before starting on this life-changing journey, take a snapshot of your current health. Record the information so you can track your progress on a monthly or weekly basis. In addition to getting the go ahead from your medical doctor, it's a great idea to record your:

1. Weight. After you began your new healthy lifestyle, track how well you're doing by monitoring your weight. Some people weigh themselves daily, but that can lead to an eating disorder or weight obsession. Really, once a week should be enough. And don't overdo it with your weight loss goals. Studies show that losing as little as 10 pounds can do wonders for your health.

2. Resting Heart Rate. When you're out of shape, your heart does a lot of work to keep you going. An average resting heart rate is 72 beats per minute. But a body in bad shape normally has an elevated resting heart rate. Keep track of yours to see if it gets lower as you get healthier. The best time to check your pulse is in the morning after a night of peaceful sleep. Simply count how many times your heart beats per minute.

3. Body Mass Index (BMI). BMI is the percentage of fat on a body. A BMI between 14 percent to 16 percent body fat is good for men. For women the numbers are slightly higher. A BMI between 20 percent to 22 percent body fat is good for women.

BMI is measurable in a number of ways. If you have money to spend, BMI monitors (also known as "fat loss monitors") are available from numerous online retailers. But free is good too, so here's a formula to manually find your BMI:

Multiply your current weight by 703.1 and divide by your height in inches. Divide by your height again to get your BMI.

4. Body Measurements (waist, arms, hips, and thighs). This is important because muscle takes up less space than fat - but muscle is also heavy. So after you've been exercising for awhile the scale numbers may remain high, but your body measurements will shrink. This means you've been doing a great job of burning fat and building muscle. Great!

Introduction To Dieting

Dieting is simple, right? Wrong. Conventional wisdom says simply eat less and exercise more. If you keep the food away from your mouth, then the pounds will drop off. And while you're keeping your mouth shut, find time to sweat like a sausage in a frying pan. There's even an old, although erroneous, saying that goes "Instead of doing push-ups to lose weight, just push yourself away from the table." Well, if you've ever dieted, you know that losing weight isn't that easy. If it were that easy, we'd all look like super-thin supermodels.

Most Diets Have it All Wrong

It's true. Most diets are about depriving yourself of your favorite foods. And that feels like punishment. Think about it. Most diets tell you to drop the potato chips, hamburgers, and dessert goodies immediately. Most diets encourage you to see food as the enemy. But food isn't your enemy - or at least it doesn't have to be. In fact, that mindset can really ruin your weight loss efforts.

Food is only your enemy when you don't know how to make it your friend. You wouldn't want to be friends with a person who hurt you all the time. The same is true for food. Just like in your relationships, you should choose foods that are healthy and nurturing.

When it comes to dieting, you can't rely on sheer willpower. Sure, that will work for awhile, but sooner or later your old cravings will return. Willpower is overrated when it comes to dieting. You can only resist that pepperoni pizza for so long before your mouth pops open. And then what happens? You beat yourself up over slipping off your diet. Enough of these incidences and you drop the diet altogether. Does this sound like a good way to lose weight, and keep it off? No, it sure doesn't.

What good is a diet if you return to your bad habits once the diet is over? That's why the world is full of yo-yo dieters. They try one diet after another, never being able to sustain their weight loss. Here's a secret the diet industry doesn't want you to know: It's much easier, and healthier, to commit to a lifetime of healthy eating and exercise, as opposed to a short-term diet that leaves you feeling deprived. Deprivation just doesn't work in the long-run.

(Not So) Top Fat Loss Secrets

I know you're ready to get started, but there are a few more things to discuss. A hazard of starting a new lifestyle is the possibility of burnout. You know how children beg for the latest toy, but a week later they're tired of it? It's the same with many adults and healthy living. They start out excited and ready to go, but a few weeks down the road they want to stay in bed all day eating vanilla ice cream. And soon they don't want to exercise at all. Avoid this problem by:

1. Starting Slowly. Don't go from zero to 100 in one week. Doing too much too quickly can result in burnout or injury. If you haven't exercised in awhile, aim for at least 30 minutes of physical activity per day. Intermediate exercisers can start with 30 minutes of combined cardio and aerobic activity. Advanced exercisers can up that time to 45 minutes, including weight training.

A small aside about women and weight training: Many women avoid lifting weights for fear of turning into The Incredible Hulk. They think they'll eventually develop massive manly muscles. But the truth is casual weight training helps you burn fat, and tones your body into a sleek and sexy machine.

2. Focusing on Consistency Instead of Intensity. You'll want to gradually increase the intensity of your exercise, but consistency is also important. Any exercise is better than no exercise. So even if you can't do the exact workout you'd planned, try to fit in some form of physical activity - no matter how little.

3. Changing Your Routine Every Month. Nothing encourages burnout like doing the same ole' routine day after day. Spice up your workouts. Prevent boredom by trying new things, or alternating the types of exercises you do. This will also challenge your body and keep your metabolism going strong.


Hey, What about the Food?

You don't need specially prepared diet food, complicated eating plans, or a personal cook to follow these simple rules. But you should do more research to figure out exactly how you'll incorporate these rules into your daily life. Ok, here are the ingredients for healthy eating:

1. Learn how many calories you need per day. This varies based on your current weight, height, and amount of weight you want to lose.

2. Eat at least 5 small (that's right, small) meals daily. For example, breakfast, mid-morning snack, lunch, evening snack, and dinner. Never let yourself get too hungry. Intense hunger leads straight to binge eating.

3. Learn to control your portions. Eating from small plates is desirable because it helps keep portions reasonable. This method works because most people automatically fill their plates with food - no matter the size of the plate. Small plates equal small portions - unless you go back for thirds and fourths!

4. Eat at least 5 servings of fruits and vegetables daily. This isn't too hard to do, especially if you keep fresh fruit and vegetables handy for snacking purposes.

5. Pay attention to food labels. Learn to read food labels so you'll always know what you're getting. The label will tell you what's in your food, and you can decide if it's worth putting in your body.

6. Keep healthy snacks at your job. The candy in the office vending machine sure looks scrumptious when you're hungry. Save your money and your health by bringing your own snacks.

7. Drink lots of water. Ok, drinking water isn't really about eating, but it belongs on the list. Why? Because it's important to keep your body hydrated. A dehydrated body isn't a healthy body. Water helps your body digest food, and it helps keep your body parts chugging along. Try to drink at least 64 ounces of water per day (that's 8 glasses of 8 ounces).

The Final Stretch

Eating healthy all the time isn't an easy task. Of course, you should attempt to make healthy food choices all the time, but no is perfect. Don't be too hard on yourself if you occasionally indulge on an unhealthy food. As we discussed earlier, deprivation doesn't work. It's the shortest route to a complete binge. You may even want to consider a cheat day.

A cheat day is when you allow yourself one day to enjoy whatever you want. No guilt or shame allowed. But, and this is a big but, do not let a cheat day become an excuse to overeat. There's a huge difference between eating one slice of strawberry cheesecake and eating the whole cake.

I know this is a lot of information to process. But if you take the time to review this information, and perform more research specific to your goals, you'll be on your way to a new, healthier lifestyle and body. Before you know it, exercise and healthy eating will be an important part of your life.