1- Cook with the healthy fat oils, such as olive oil, safflower oil, sunflower oil, canola oil, walnut oil, and cottonseed oil, instead of unhealthy fats such as shortening, butter, and vegetable oil. The body needs healthy fat to burn fat, but the bad fats, saturated fat and trans fat, should be avoided as much as possible.
2- Avoid fried foods. Frying foods depletes the health benefits of the
food as well as adding fat and calories. Baking, steaming, broiling, and
grilling are healthy forms of cooking.
3- Get up and move. You don't have to join a gym or buy expensive
equipment to exercise. You just have to get up and move. The more active
you are, the more calories you burn. Walk to work. Take the stairs
instead of the elevator. Stand instead of sit when you are taking a
call. Instead of using an electric mixer to make that cake, use a whisk.
When watching TV, keep your arms or legs moving.
4- There should be a small portion of lean protein in every meal to keep your metabolism steady.
5- The largest meal of the day should be breakfast, when your body has
gone all night without any calories, instead of supper, when you body is
slowing down and preparing for sleep. Once you sleep, all calories
still in your system are turned into fat. So don't eat before bed.
6- Drink a lot of water. This will keep you hydrated, so the body can
work at optimum efficiency. It will also help flush the fat that your
body breaks down out of your system. Plus, water has zero calories,
unlike those sodas and energy drinks.
7- Avoid going to the supermarket when you are hungry. You will make impulsive buys of junk food most often when you are hungry.
8- When you go to the supermarket, only shop on the outskirts of the
store. This is where the meat, dairy, and fruits and vegetables are.
This way you get all the good food, while avoiding the tempting
processed foods in the middle that have little nutritional value, but
plenty of calories, fat, sodium, and other no so good for you things.
9- Replace white flour, rice, pasta, and bread with whole grain
versions. All the nutrients in these white foods have been processed
out. That is why many say enriched. Because they had to add a small
portion of nutrients back in compared to what was taken out during
processing. Whole grains are not only healthier, but they also help lose
weight.
10- Don't exercise. Shocking as it is, you don't need to exercise. The
term exercise holds a negative connotation in the world. People think of
exercise as something that they HAVE to do, as a chore, and as costing
money for gym memberships that aren't used and equipment that spiders
spend more time on then they do. Don't exercise. DO get active. DO have
fun. DO get out in nature. Go for a walk in the park. Play baseball with
your kids. Go swimming at the beach. Have a dance off among your
friends. Just get your body moving in a fun way. The more active you
are, the more calories you burn.
11- Don't focus on losing weight. Put your focus on getting healthier.
The healthier you make your body, the better you will feel, the less you
will weigh, and the more beautiful you will look. Healthy is sexy.
Dieting is not. Eating disorders are not. Obsession is not. Healthy is
the way to go to improve your body, your weight, and your life.
12- Find a healthy buddy. If you have a friend share the journey with
you, of going from an unhealthy lifestyle to a healthy lifestyle, you
are more than likely to stick with it than if you go it alone. You can
support each other when you mess up. You can praise each other when you
are successful. Plus it is more fun with a friend.
13- Build muscles. Most people, women especially, think losing weight is
all about aerobic activity. They forget that strength training builds
muscle. And the more muscle your body has, the more calories it burns
per hour. One reason women are afraid of strength training is because
they worry they will look like a body builder if they strength train.
But women body builders have to take testosterone in order for their
muscles to develop that far. Regular women have nothing to fear from
strength training.
If you add these thirteen weight loss tips to your life, you will lose
weight, build muscle, and get healthier in no time. Share them with your
family and friends and make a commitment to getting healthier and
losing weight together. You will be glad you did.
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