Jane’s Be Well Tips
Staying healthy and well in body and spirit

1. Take it one step at a time
   Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy. Once you’ve started doing the 19 further tips below, find more tips at Understanding-weightloss.com Weight Loss pages.
2. Find a friend
   It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.
3. Use weights
   Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).
4. Eat fewer carbs
   Don’t eat as much bread and pasta and you will see a difference quickly with your weight loss regimen.
5. Set a goal
   Set a deadline to lose the weight and write it down. For example, ‘ By Dec 14/04 I will weigh 150 lbs or less’. Put it somewhere you will see it daily.
6. Give up soda
   If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.
7. Grill or boil
   Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.
8. Don’t buy junk food
   When you go shopping, don’t go on an empty stomach and you will be less likely to buy junk food. Keep your home ‘junk food free’ so you won’t be tempted to indulge.
9. Eat breakfast
   Consume most of your calories early in the day and always eat breakfast. Don’t eat after 8pm and not only will you avoid those added calories but you will sleep better.
10. Give yourself a treat
    When you tell yourself that you can’t have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won’t feel you are missing out.
11. Use smaller plates
    Trick yourself into believing that you are eating more by using a smaller plate.
12. Drink lots of water
    Drink water when you are feeling hungry and you will get that ‘full’ feeling.
13. Don’t eat everything on your plate
    Many times we eat just because it’s there. Pay attention to when you have had enough.
14. Eat five or six meals a day
    Eating more frequently will keep you from getting too hungry.
15. Plan your workout sessions
    Write your workout sessions in your journal or planner.
16. Stay away from fad diets
    Fad diets don’t work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.
17. Do several workouts a day
    While you are watching TV do crunches and leg lifts.
18. Measure your food
    If you decide to have junk food for a snack - be sure to measure and control what you eat.
19. Keep pre-cut vegetables handy
    …and ward off those cravings.
20. Create Good Habits
    It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.
21. Bonus tip
    Walk! Walk everywhere you can, park at the furthest spot in the parking lot, and go for a stroll in the sun on the weekend. Burns an amazing amount of calories over time and this light exercise won’t make you feel hungry.

This entry was posted on Wednesday, January 16th, 2008 at 4:24 am and is filed under Diet tips, Weight loss. You can follow responses to this entry through the Comments RSS Feed. You can leave a response or trackback from your site.