Monday, June 18, 2012

Tips on How to Lose Weight

1. Drink Water. If you cut all your caffiene and sugar drink intake and start drinking water you can lose up to 5 lbs in a week! If your not a water drinker, just try this for a week and see if it works for you. If your not ready to give up caffiene just yet, drink a glass of water in between your glass of caffiene. So if you have a glass of soda, drink a glass of water next before drinking another glass of soda.
2. Eat off a dessert plate and dont go for seconds. Your stomach is the size of your fist. So to keep yourself from over eating, put your bigger plates up top and your dessert plates down where you can easily access them and eat off a dessert plate.

3. Eat 3 meals a day, and 1-2 healthy snacks in between. If you constantly eat cause you have nothing to do, find something to do and keep yourself busy to keep your mind off food. Dont skip out on meals cause your body will store the fat.

4. Use larger utensils to eat. By using larger utensils you feel like your eating more, whereas if you eat with smaller spoons or forks you tend to eat more cause you feel like your not eating enough.

5. Yellow and red make you want to eat more, so instead eat off of blue plates which make you want to eat less. McDonalds colors are yellow and red which make people tend to eat more. Don't paint your kitchen either of these colors if you are trying to lose weight.

6. Dance! Dancing burns tons of calories and its fun! So turn up the music and while you are doing chores, in between commercials, or during your spare time practice those dance moves!

7. Do mini workout sessions. You can either work out 30 min a day, 3 times a week or do mini workout sessions everyday for 5-10 min. Some workout is better than no workout. Use the excercises off the TIPS AND TRICKS page or make your own. Workout during commercials, when you get up in the morning, during your spare time, at night, etc. Do lunges as you go from one room to the next....run up and down the stairs anytime you need to use them...do simple stretches while cooking food...you can make it apart of your regular routine without taking time out of your day.

8. Go on daily walks. Go on a daily walk with your spouse or family. Its a great bonding experience as well as great exercise.

9. Tighten your abs. You can do this anywhere! Just tighten your abs for 1 min at a time. You can still crunch your abs and breathe in and out.

10. Stay busy and active. Go out with your kids and do something fun, take up a new hobby, and stay busy. Keeping your body busy burns calories. Don't sit around and watch TV or take naps during the day. Instead find something active to do whether its going to the park, hanging out with friends and family, sports, or go have fun. You should be walking atleast 10,000 steps a day. Get a pedometer and track your progress.

11. De-stress. Take time to meditate and use the Stress Management Tips on this blog to help de-stress. It's hard to take care of your body when your overwhelmed. Take care of yourself first so you can help others.

12. When you first wake up, drink a glass of water, and before and during every meal.

13. Eat and snack on fruit. Dont forget vegetables! Use the food pyramid to know how much you should be eating each day.

14. Make homemade meals instead of eating fast food or boxed food. Have fixed meal times.

15. Dont eat past 7 PM

16. You should eliminate or rarely eat any of the following: fried anything, frozen waffles, McDonalds, doughnuts, carrot cake, candy.

17. Count calories. http://www.shapefit.com/dailycalorie-calc.html. find out how many calories you should be eating each day. 1 lb is 3500 calories. You need to burn 3500 more calories than you consume. If you want to burn 1 lb a week, eat 500 less calories each day.

18. Take the stairs 2 at a time

19. Dont eat more than 1 egg a day, or 3 a week.

20. Eliminate smoking/drinking

21. Eat breakfast within 1 hour of waking

22. Go swimming or play sports

23. Savor each bite. Chew everything 32 times.

24. Look at the label. Fat should be less than 30%.

25. Take the stairs instead of an elevator.

26. Don't use the remote. Instead turn off the tv or stand up and change the channel yourself.

27. Workout during commercials

28. Park further away

29. Do Yoga/Pilates atleast once or twice a week.

30. Instead of wishing you had the body you always wanted, believe that you already have it. When you see a picture of someone who has a great body, pretend it is yours. When you believe you already have that body, the law of attraction will give you what you want if you believe it with all your heart.

31. Do the plank (exercise where you are in the push up position and hold it) for 30 seconds a day.

32. Best time to exercise is after breakfast

33. Restaurants serve 4 times more food than what you should be eating. Eat only 1/4 or 1/2 of the meal.

34. Raise yourself up on your toes and lower back down without letting your heels touch the ground and repeat 50 times.

35. Sit up straight

36. Tighten/tuck in your tummy

37. Punch a pillow (25-50 x)

38. Sitting is better than lying down. Standing is better than sitting. Walking is better than standing. Running is better than walking. Everything you do makes a difference no matter what or how long. Remember going slow around 1 lap is still a lap above anyone sitting on the couch.

40. Get a pedometer. You should be doing about 10,000 steps a day.

41. When going to the grocery store, plan your meals ahead of time so you only get what you put on your list. Skip the soda and snack aisles. There would be no need to resist temptation if the junk food is not in your house. Skip boxed, frozen, or pre-made meals.
42. Here are some activites and how many calories you would burn within 10 min for a person weighing 115 lbs. If you weigh more or less than the calories burned will go up or down. You can go to http://www.healthstatus.com/cgi-bin/calc/calculator.cgi and enter your height and weight for an accurate reading just for you!

ActivityCalories burned
Sleeping8
Talking on phone9
Writing9
Sitting / resting9
Reading9
Standing10
Sex - foreplay13
Card playing14
Playing board games14
Studying16
Driving18
Touring/Traveling18
Washing dishes20
Ironing20
Shopping21
Billiards22
Brush teeth22
Football - playing catch22
Tailoring, Cutting23
Push stroller with child23
Hairstyling23
Cooking23
Putting away Groceries23
Walking 2 mph24
Playing Piano24
Housework25
Bowling26
Dancing - ballroom slow26
Frisbee playing26
Surfing26
Fishing26
Loading/Unloading a car28
Weight lifting - general30
Archery30
Snowmobiling30
Lifting weights - general30
Volleyball - recreation30
Carrying an Infant32
Pilates Beginner32
Carpentry/Workshop32
Weaving cloth32
Coaching - team sports34
Table tennis34
Water Aerobics34
Stretching34
Walk / run play with kids34
Cycling - leisure34
Showering37
Sex - intercourse37
Tennis - doubles37
Walking 3 mph38
Volleyball - competitive38
Mowing - push38
Situps / crunches - moderate39
Basketball - shooting baskets39
Washing car39
Jumping jacks - moderate39
Calisthenics / exercise - moderate39
Badminton39
Canoeing 2 mph39
Mopping39
Cricket44
Softball or baseball44
Pushups - moderate44
Ashtanga yoga45
Power yoga45
Walking 4 mph45
Snorkeling46
Using Crutches46
Cleaning Gutters46
Garden47
Dancing - fast ballroom48
Construction/Remodeling51
Hiking52
Dancing - aerobic, ballet, modern52
Skiing - water52
Boxing - punching bag52
Swimming - moderate53
Chop Wood53
Tennis - singles53
Lifting weights - vigorous53
Aerobics - low impact53
Weight lifting - vigorous53
Sledding, toboganning60
Step aerobics - low impact61
Aerobics - high impact61
Soccer casual61
Spinning - moderate61
Stair Step Machine61
Stationary bicycle / spinning - moderate61
Basketball - officiating61
Bikram / hot yoga61
Backpacking64
Zumba69
Walking - up stairs70
Calisthenics / exercise - vigorous70
Basketball 1/2 court71
Running 5 mph74
Bicycling / biking - mountain74
Skiing - downhill76
Bicycling / cycling 12-14 mph76
Vinyasa yoga76
Canoeing 4 mph80
Ski machine84
Swimming - vigorous85
Rope jumping87
Soccer competitive87
Judo - martial arts87
Bicycling / cycling 14-16 mph92
Step aerobics - high impact92
Rock climbing95
Basketball full court95
Skiing - cross country99
Elliptical trainer99
Spinning - vigorous99
Stationary bicycle / spinning - vigorous99
Running 7 mph100
Boxing - in ring105
Running 8 mph117
Running 10 mph156
Running 12 mph194