Eight Tips To Take Control of Your Weight !!

Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it's just a matter of motivation and elbow grease. Although it is not as simple as that. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, here are some quick simple tips to get ahead!

1. Substitute Water. Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.

2. Chew Your Food. Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.

3. Exercise daily. How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. My journal records that I was feeling amazing during the period of time that I was following this habit.

4. Publicize your intentions. Start a blog, join a forum, and have other people keep you accountable to help. Tell other people your plan, it would help you get the motivation to go with it!

5. Create a food schedule. Plan your day so that you are eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.

6. Do not over eat. Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn't go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don't hurt yourself!

7. Choose your snacks wisely. Put down the Lays and cheese puffs. Pick up the apple and baby carrots. Make the right decision, I know you can do it.

8. Lifestyle. Remember, it's not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make.

Little Tips for Big Weight Loss - Part 5

21. Shop 'til you drop...pounds! Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.


22. Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.


23. Brush your teeth after every meal and snack. This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.


24. Clean your closet.First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.


25. Take your measurements. You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

Concluded

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 4

16. Have some dessert.You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

17. Ask for what you need.Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.

18. Improve your treadmill technique.When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

19. Simon says... get fit.Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!

20. Make the most of your walks.If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 3

11. Leave something on your plate at every meal.One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.


12. Get to know your portion sizes.It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.


13. Don't give up dips.If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.


14. Make a healthy substitution.Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.


15. Bring lunch to work tomorrow.Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 2

6. Listen to your cravings.If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!


7. Ease your way into produce.If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.


8. Look for high-fat hints.Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.


9. Don't multi-task while you eat.If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.


10. Taste something new.Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).