Put a list on the door of your refrigerator about the negative effects of obesity</strong> – Some of the negative effects of obesity would include increasing your chances of getting affected with certain types of diseases, making you move slower, making you feel tired sooner, and so on. List these down on a piece of paper, and put them on the door of your refrigerator. This would help you think twice about eating more food, each time you try to open it.
Avoid eating junk foods – Junk foods are usually filled with lots of salt and calories that can make you gain weight. Aside from that, they also usually do not contain any nutritional value. Keep in mind that junk foods are not just chips you eat in front of the TV set. They can also include burgers, spaghetti, fries, and such.
Hit the grocery store only after eating – When you visit the grocery store, you would have a tendency to purchase lots of food items if you are feeling hungry. It can even tempt you to buy foods that are loaded with fats and calories when you give in to your cravings. Therefore, it is a good idea to eat, even just a light snack, prior to visiting the grocery store, so that you can avoid the temptation of purchasing more than what you need.
Make a plan for your vacation – If you are going on a vacation with your family, there is going to be a tendency that it can make you break your usual workout routine. Thus, it is best if you plan your vacation well. For example, book a hotel that has a workout gym inside it, or at least located near it, so that you can still have a chance to get some exercise.
Remove the skin from the chicken meat before cooking – Chicken is actually a good source of quality protein since it is not loaded with fats. Chicken skin actually tastes so good with it; however, you need to remove it if you want to lose weight. This is because it is loaded with fats and calories, which is not good when it comes to losing weight.
Hydrate yourself by drinking lots of water – When you go through exercise routines, it is best to drink lots of water, so that you won’t get dehydrated. Aside from that, it can also suppress your appetite to some extent. In times when you feel hungry, try to drink a glass of water first, since you could have mistaken hunger for being thirsty.
Eat more protein – When you go through certain exercise routines to lose weight, you need to load up on protein, since it can help your body in repairing worn-out tissues. Aside from that, when you eat more foods that are filled with protein, it would actually make you feel full longer, which can help in controlling your appetite.
Avoid salt as much as you can – Eating foods that are high in salt content is not a good idea if you want to lose weight. This is because salt can facilitate water retention in your body, as well as bloating. In addition, it can also put you at risk to high blood pressure and certain heart diseases.
Eat more whole grains for your source of carbohydrates – You need to eat foods that contain carbohydrates to have the energy you need. When it comes to that, it is a good idea to choose whole grains, since they contain lots of fiber, which can prolong the digestion process. Aside from suppressing your appetite, fiber can also bring down your blood cholesterol levels.
Cut down your consumption of soda – If you need to gain weight, sodas are your friends. However, since you want the opposite of that, then you have to avoid them. Sodas actually contain no essential nutrients, except for hundreds of calories that can make you gain weight in no time. Therefore, it is best to choose water whenever you are thirsty.
Choose methods of cooking that use lesser amounts of oil – There are certain methods of cooking, which can allow lesser use of oil; and, one example of it is to steam vegetables. Such kind of cooking would allow the retention of vitamins, minerals, as well as fiber, which vegetables are known for. By following this, you would be able to take in lesser oil and be able to benefit from the essential nutrients.
Choose your protein sources well – You need to keep in mind that lots of foods that have high protein content are often associated with fats and calories as well. Thus, it is best that you choose the protein sources well when it comes to planning your diet. Some of the foods you can consider for this would include eggs, fish, lean meat, turkey, chicken without its skin, and such.
Eat light snacks in between meals – Eating snacks in between breakfast and lunch, as well as in between lunch and dinner is a good idea. This is because, it can control your appetite for the main meals, aside from boosting your metabolism. However, make sure to choose healthy snacks, and be mindful of your portions.
If you can’t avoid drinking beverages, choose those that contain less sugar – Drinking beverages is something that you need to avoid in order to lose weight. However, if you simply need to have some, then choose those that have lower sugar and calorie content. Aside from that, put lots of ice cubes into the drinks, so that they would become diluted with water.
Eat raw foods – Eating raw foods such as raw vegetables can provide you with more vitamins and minerals that your body needs. Aside from that, they also contain more moisture. Additionally, raw vegetables would also make your body work more, in order to get them processed. Thus, try minimizing cooking vegetables, so that they can help you more in losing weight.
Focus on your meal when eating – Don’t watch TV or use your computer when you are eating. When you do that, you could prevent your mind in comprehending the signals that are sent by your body that it is already full. Therefore, it can lead to binge eating, since you would feel that you are still unsatisfied, even when you have already eaten lots of foods.
Do things moderately – It is always best to do things moderately when you are dieting. Therefore, do not be too hard on yourself in following your diet program. It is perfectly fine to indulge yourself in eating something that should not be included in your diet, as long as you keep it in small amounts. It would make you feel less deprived, and can even help you stick to your program.
Never starve yourself to lose weight – When you follow diet programs that are too restrictive, it may make you starve yourself, especially when you go through fasting to lose weight. This is actually not a good idea, since it can prompt your body to go on survival mode, in which it would save all fats it has stored, and lower down your metabolism.
Find a partner – When it comes to losing weight through dieting and working out, it is a good idea to find a partner for it. With a partner, whether he or she is your spouse or friend, you can both help in motivating each other. Aside from that, you can even compete with each other, so that you would make it more interesting.
Set short-term goals – It is always better to have short-term goals as well, rather than sticking only to long-term ones. This is because long-term goals can become quite overwhelming. With short-term goals, you can ensure that you are having progress since it can provide you an easier way to achieve results. Thus, short-term goals can ensure that you are motivated enough to keep ongoing.
Become more conscious of your calorie intake – When it comes to losing weight, your body needs to burn more calories than it receives. Therefore, you should be conscious of your calorie intake; and, one of the things that you can do for that is to check the labels of the food items you buy from the store. Aside from that, you should also do your research about the calories of other food items.
Drink green tea to lose weight – Drinking green tea can help you lose weight since it can boost your body’s metabolic rates. Aside from that, green tea is also known to suppress a person’s appetite. Thus, it can prevent you from eating heavy snacks. In addition, studies conclude that it can help a person’s body in burning more calories.
Eat a heavy breakfast – Breakfast is actually the most important meal for the day since it can determine the kind of energy you would have throughout the day. Thus, it is best to eat a heavy breakfast meal, so that you can jumpstart your metabolism. Aside from that, it can also help in controlling your appetite, since you won’t become too hungry during lunchtime.
Listen to good music while working out – When you work out, it is always better if you are full of energy. Aside from making sure that you have eaten a healthy meal hours before working out, you can also turn up the volume for your MP3 player, in order to become more effective in it. Good music can take your mind away from the feeling of fatigue. Thus, it can help you last longer.
Take a good multivitamin supplement – Always remember that when you work out, your body would also have an increased need for certain nutrients, in order to stay healthy. Although you are following a healthy diet, there is still a chance that it can’t provide you sufficient amounts of some nutrients. Thus, it is best to take a good multivitamin supplement, just to be on the safe side.
Do your exercise routines outdoors from time to time – Doing your exercises outdoors can actually offer you a lot of benefits. When you exercise outdoors, it would allow you to breathe fresh air. Aside from that, when you do it at the park, you can meet new friends, who may also want to join you. This would also prevent you from getting bored of your usual routines.
Be conscious of the negative effects of staying late at night – When you stay late at night quite often, it can expose you to lots of negative effects, which can make you gain more weight. Some of these would include lowering down your metabolism, becoming sleepy the next day, triggering binge eating, and many more.
Visit your doctor prior to working out – Whether you have a certain medical condition or not, it is best to visit your doctor before getting started with your workout program. This is to ensure that you are fit in going through certain types of workout routines. Aside from that, your doctor may even provide you with suggestions on better ways of losing weight.
Read stories about people who were able to lose weight successfully – One of the best ways to maintain your motivation in losing weight is to read stories of people, who were able to attain it. This is because it would remind you that hitting your goals is indeed very possible. Aside from that, lots of these stories are truly inspiring.
Avoid processed foods – Highly processed foods can make you gain more weight since they are usually filled with salt and calories. Aside from that, since they have gone through lots of processing, they are easily broken down by your body’s system, which means that they would not make your body spend lots of energy to absorb them. Furthermore, processed foods contain lots of preservatives, which can put your health at risk.
Eat foods that have higher fiber content – There are lots of foods that have high fiber content, which is available in the market. Providing your body with lots of fiber can result in losing weight since it can prolong the process of digestion. In other words, it would make you feel full longer, thereby, suppressing your appetite naturally.
Build more muscles to lose more fat – If you want to achieve weight loss faster, you can actually do some weight training for it. You don’t have to follow routines done by professional bodybuilders for this. Simple weight lifting with dumbbells can already do the trick, especially if you can put enough pressure on your muscles. Doing this would make your body burn more calories, even when you are no longer doing anything since it would spend more energy in building more muscles.
Give your muscles a break – When you workout, whether you are going to do some weight lifting or simply just cardiovascular activities, you should also give your muscles a break. This is because you don’t want to strain them by providing them with too much work since it can put you at risk to injuries or certain types of diseases.
Never skip meals – Skipping meals is the last thing you want to do if you want to lose weight. Doing it can actually make you gain weight, instead of losing some since it can trigger your body to lower down your metabolism. Aside from that, it can also prompt your body to save its reserve energy. Moreover, skipping meals can also trigger binge eating.
Losing weight should be done in a healthy way – In losing weight, you should always keep in mind that you are doing it to become healthier. Although losing weight to lots of people is healthy, doing it in an excessive manner can also result in something negative. Thus, when you choose a diet, make sure that it can provide you with the nutrients your body needs. Aside from that, you should never overwork yourself.
Explore other forms of exercises – After doing the same kinds of workout routines for a certain period of time, it can become boring to you. Thus, it is best to explore other forms of it, so that you can get rid of or prevent boredom. Try to check other forms of exercise through exercise videos on the internet if you want to so that you can simply follow the instructions given.
Eat more times in a day – Contrary to what other people may think, eating around 5 to 6 times in a day can actually help in losing weight. The reason behind this is that you would actually be providing your body with food to process in a constant manner, which can result in boosted metabolism. Aside from that, with constant food on your stomach, you won’t feel too hungry for lunch or dinner times.
Eat healthy snacks – Eating in between meals is actually a good idea since it can suppress your appetite effectively. However, you should still be conscious of the types of foods you eat during snack times. There are lots of snack items in groceries these days, which are nutritious. Choose those that are filled with dietary fiber, so that you can extend your feeling of fullness.
Watch TV only when you are done with all the things you need to do – Getting hooked on watching TV can become a hindrance in achieving your weight loss goals, especially if you do it in the morning. Therefore, get in front of the TV set, only when you are already done with the things you need to do for the day. This can become your way to relax after a hard day’s work.
Cook with the use of non-stick cookware – Non-stick cookware is available in most grocery stores these days. Using such types of cookware can help you a lot in losing weight since you won’t have to use oil with them. Choose those that are made in good quality though, so that the non-stick pan would last a long time.
Avoid people in the gym who are too talkative – There are times when you bump into someone in the gym who does not know when to stop talking. You should avoid such types of persons since they can make you lose your focus on what you need to do. Keep in mind that you are at the gym to lose weight, and not for chit-chat.
Avoid fad diets, especially those that have unrealistic promises – If you do your search through the web, you would come across lots of fad diets with unrealistic promises. These diets can make you go through very restrictive methods in losing weight. At the start, they may help you achieve your goals, but since they are too restrictive, most of them cannot guarantee long-term results.
Buy clothes that are smaller – Buying smaller clothes can provide you with more motivation in losing weight. It can offer you the kind of challenge that you are looking for. Make sure though that what you are trying to do is achievable, so that you won’t get discouraged. Aside from that, buy clothes that can really make you look good so that you would be excited in fitting into them.
Eat-in restaurants wisely – Eating in restaurants on a regular basis can make you gain weight. Thus, doing it just on certain occasions would be better. Aside from that, you should also be mindful of the foods that you order. Avoid foods that have been deep-fried. On top of that, you should also choose foods from the menu that are less fatty.
Get enough sleep – When you deprive your body of its needed time to rest, you would actually be lowering down your metabolic rate. This can result in becoming sleepy the next day, due to a lack of energy. Aside from that, when you lack sleep, it can make your body compensate for it, by boosting your appetite.
Get some time to relax and relieve stress – Stress can become one of the things that can make you gain more weight. This is because, when you are under a lot of stress, you might consider eating lots of foods as your outlet. Thus, you should look for ways to become stress-free, such as watching a movie, listening to good music, and practicing yoga.
Check out exercise videos on the web – If you don’t have time to go to gyms to work out, keep in mind that there are exercise videos available on the internet today. Most of these videos can be accessed for free. Thus, all you need to do is to download them and watch and follow them anytime you want. Such videos can show you different types of routines; and, all you have to do is to select the ones you like best.
Limit your coffee intake – Limiting your coffee intake can help you lose weight, especially if you usually use cream and sugar with it. However, this does not mean that coffee itself, can actually cause you to gain weight. Drinking coffee can actually boost your energy, which is good to use just before going to the gym. Aside from that, recent studies indicate that it does not dehydrate you as others would say.
Make sure to keep yourself as active as possible when attending parties – When you attend parties, there is always a tendency to overeat, or to drink lots of sodas that are loaded with calories. To make sure that you won’t gain too much from it, you should be as active as possible. Go around and chat with your friends for the most part of it. Aside from that, when there are people dancing, then you should join them.
Gather more information about losing weight as much as you can – Becoming knowledgeable about losing weight is one of the best things that you can do to achieve it. You can do your research through the internet, or by buying books about it. However, you should also apply what you would learn so that it would be put to good use.
Get yourself tested for body fat – If you want to make sure if you are able to hit your goals or not, then you can get yourself tested for body fat. Getting tested does not have to be done on a weekly basis. You can do it prior to starting your program, and again a month or two after. Some gyms offer it at reasonable prices; thus, you should visit them soon.