This helpful information is from some of the most well known dietitians of the American Dietetic Association. Many individuals run into problems while dieting, and the goal is for these tips to answer several of the top questions that individuals have while dieting.
These tips have been learned through actual experience from thousands of dieters just like you, and they do work!
Question 1 – If you can just take one diet change at a time, what should you do?
1. Get comfortable with only adding either one fruit, or one vegetable serving per day, then you can add more servings until you have reached 8 to 10 per day.
2. At every meal, you should be eating at least two servings of fruit and vegetables.
3. Avoid super-sizing any of your food portions, as this will only lead to super-sizing your wardrobe.
4. When sitting down for a meal, engage all of your senses, and make it a purposeful act, not just mindless gestures. Know what you are doing as you unwrap it, peel it, put it on your plate, and sit down to eat.
5. Eating a big breakfast will help you to consume fewer calories in total, through the day.
6. At both lunch and dinner, your plate should be half fruit and/or vegetables.
Question 2 – Are there any easy tips for cutting calories?
7. When you are dining out, eat half and forget the rest. An entrée alone, at most restaurants contains 1,000 to 2,000 calories.
8. When you are eating out, only order one dessert, and SHARE.
9. Cut size – instead of using a dinner plate, use a salad plate.
10. Place your food on a plate instead of eating out of a bag; you want to see what you eat.
11. Start with the low calories foods first, such as in salads, vegetables, and broth soups. The meats and starches should be saved for last. Often times, by the time you get to these you will feel full enough that you will eat smaller portions of the foods that are of high calories.
12. You can lose 5 lbs. in one year simply by switching from whole milk to 1% milk, by drinking just one 8oz. glass per day.
13. Limit yourself to one 8oz. glass of fruit juice per day, as it has just as many calories in it as soda, ounce for ounce.
14. You want to gain your calories from the foods you chew, not the liquids you drink. Eat fresh fruit instead of drinking fruit juice.
15. Using a food journal really does work – try it!
16. The Chinese saying can be beneficial, “Eat until you are eight-tenths full.”
17. Cut out the mayo – use mustard instead.
18. Eating more soup can be beneficial. Non-creamy soups are filling AND low-cal.
19. You can lose up to 25lbs. in one year just by switching from regular Coca-cola, to Diet Coke. It is best to cut out sodas all together, but if you can’t, at least cut back.
20. Try taking your lunch to work with you.
21. Have a seat when you eat.
22. Use water to dilute your juice.
23. Eat mainly vegetables for lunch.
24. Eat your meals at home.
25. Save alcohol consumption for the weekends.
Question 3 – What can I do to eat more vegetables?
26. Instead of a Diet Coke, try a V8, or tomato juice instead.
27. Try dribbling maple syrup over your carrots, or sprinkle your green beans with chopped nuts, to make them taste better.
28. Mix diet Italian dressing with three different cans of beans, and eat this for a solid week.
29. Vegetable soup counts as a vegetable.
30. Sweet potatoes are a great vegetable to try.
31. Pre-bagged baby spinach can be used in place of lettuce on sandwiches, added to salads, in hot pasta, and heated in soups.
32. It can be beneficial to spend the extra money for vegetables that are already washed and cut up.
33. If you really do not like vegetables, fruits can be just as good for you, especially when you eat the colorful ones such as melons, oranges, and mangoes.
34. Always keep 7 bags of your favorite choices in vegetables. Three to four cups a day is sufficient, and tastes great in any combination, or topped with a low-fat dressing. Try them in any combination.
Question 4 – I would like to stick to my diet, can you give me a Mantra to achieve this?
35. “The best portion in vegetables is the biggest one. The best portion in high-calorie foods is always the smallest one.”
36. “If I just turn my attention elsewhere and ride the wave, my cravings will disappear after 10 minutes.”
37. “If I forget the cookie now, I will be around to enjoy my grandchildren.”
38. “I am a work in the making.”
39. “Stop over eating if it is so stressful in continuing to be fat.”
Question 5 – Am I making mistakes, because I eat healthy, but I am still overweight?
40. Skipped meals. Several healthy eaters will diet by day, and binge by night.
41. The act of ‘grazing’ can quickly mean consumption of a 600-calorie bag of pretzels without even realizing what you have done.
42. Do not over eat pasta – one serving of pasta is 1 cup.
43. Super-size bagels add up to a 400 to 500 calorie snack.
44. Never ignore the ‘serving size’ located on the Nutrition Facts panel.
45. Nuts are healthy but heavy on calories. Do not sit around snacking on a bowl of nuts.
46. Energy bars and fruit smoothies need to be low-cal.
Question 6 – If I do not want to cook, what is a low-cal dinner I can eat?
47. Smoothies that are made with wheat germ, fat-free milk, and frozen fruit.
48. A very small fast food hamburger, using mustard instead of mayo. Then eat some baby carrots or an apple at home.
49. 1% milk, an apple, and a peanut butter sandwich using whole wheat bread.
50. Microwave frozen broccoli sprinkled with Parmesan cheese, and pre-cooked chicken strips.
51. A salad, 1% milk, and a healthy frozen entrée.
52. Whole-wheat toast with asparagus you have cooked in the microwave, along with scrambled eggs.
53. Top a frozen bag of vegetables with 2 tablespoons of chopped nuts, and 2 tablespoons of Parmesan cheese.
54. A salad that is pre-bagged and topped with shredded reduced-fat cheese, canned tuna, grape tomatoes, and low-cal Italian dressing.
55. Think lean. Sliced turkey, on whole-wheat bread, with reduced-fat cheese, tomatoes, and either horseradish or mustard.
56. A can of soup heated up can be great.
57. Cereal along with fruit and fat-free milk is great no matter what time you eat it.
58. Try one of Subway’s veggie sandwiches.
59. Pre-cut some fruit for a salad, then add some yogurt.
60. Do not tell yourself that ‘it’s ok because it is the holidays’; this only gives you an ok to splurge for 6 weeks.
61. Have a small meal such as a boiled egg or an apple with water, diet soda, seltzer, or tea, before you go to any parties.
62. Make it a point to stand somewhere else other than right by the food at parties.
63. When you are at a buffet, it is much safer to decide on three or four items, instead of picking a little of each thing. Make sure that only one of these is high in calories.
64. Decide to leave the sweats put away until January. It will allow less expansion room if you will wear your most snug outfits for the duration of the holidays.
65. When company leaves, give any extra leftovers away to neighbors or family, or you could even take it to work. Do not leave it at home where it will just be a temptation.
66. When you go shopping, walk around the mall three times before you starting your shopping.
67. Commit to exercising. Do not make it a negotiable choice.
68. One great way to include the entire family in exercise is to dance to music with family members in your home. You benefit from the exercise and time spent with family.
Question 7 – Is there any way to control an out of control sweet tooth?
69. On occasion, enjoy a lean salad for lunch or dinner; this gives you the ability to save the meal’s calorie intake for a full dessert.
70. Even though everyone is different in how they handle situations, it has been found that it is much easier for people when they have a limited supply of snacks around their house, and commit to only eating a limited amount each day.
71. When you have a family who has to have something sweet every night, try compromising. A low-fat ice cream with fruit, or fruit with a dollop of whipped cream can be a tasty treat.
72. You might be surprised at how your cravings will vanish after going two weeks without sweets all together.
73. Generally, if a person receives enough fruit in their diet, they will not crave sweets as much as those who do not.
74. You can have sweets, just be wise about your choices.
75. Sweets that are lower in calories than others that are a smart snack, are frozen red grapes, sugar-free gum, sugar-free cocoa, Nutri-Grain chocolate fudge twists, hard candy, or Tootsie-Rolls.
Question 8 – I have a downfall of bingeing at night, how can I conquer this?
76. Most people, who struggle with bingeing at night, do not eat properly balanced meals throughout the day. Make sure that you eat breakfast, lunch, and dinner!
77. Be sure to sit at the kitchen table when you eat your evening meal.
78. Cold unsweetened raspberry tea tastes good, and it is great for keeping your mouth busy.
79. Changing the schedule you normally have at night might take a little effort, but it can certainly pay off. You might be surprised at how much it can help to find things that will occupy both your hands and your mind.
80. If you tend to eat at night due to emotions like depression or anxiety, you need to take the time to get in touch with what is going on with your body, and get it taken care of in a way that works for you. Finding a nonfood method of coping with your issues is a great way to reach your goal.
81. One way to accomplish your goal of not bingeing at night is to post a sign on your kitchen and refrigerator door that says “Closed After Dinner.”
82. You can also brush your teeth right after you finish dinner to remind you ‘No more food.” Also because food tends to taste terrible after you have had toothpaste in your mouth.
83. Make sure you eat without engaging your interest on any other activities such as reading, watching television, or sitting at the computer. It causes you to ignore your body and its signs telling you that it is full.
84. Although some people have the misconception that eating late at night causes weight gain, the truth is how many calories you eat, not when you eat them.
Question 9 – How Can I Reap Added Health Benefits From My Dieting?
85. Going for the fat-free foods isn’t always going to be your best bet. Research has discovered that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. The main key is to remember to use your dressing in small amounts.
86. Skipping breakfast isn’t a good idea; this will leave you tired, cranky, and have you craving not so good foods throughout the day. To fill yourself up healthfully and tastefully, try this sweet breakfast full of antioxidants. In a blender, process 1 c of nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no sugar added), 1 peeled kiwi, and 1 peeled banana. Pulsate until mixture is a milkshake consistency. This makes approximately one 2-cup serving. This delicious serving also comes with a guilt free 348 calories and 1.5 fat grams.
87. If you work all afternoon and become famished and are forced to use the not so healthy vending machines, go for the nuts, the same goes if you are stuck with nothing but a hotel minibar to eat from.
88. Next time that you are feeling exhausted by late afternoon, ditch that cup of coffee and reach for a healthy cup of yogurt instead. The combination of protein, carbohydrates, and fat in an 8-ounce serving of low-fat yogurt will give you the sense of fullness and well being that coffee cannot match. It also gives you some vital nutrients; if you haven’t eating in 3 or 4 hours you blood glucose levels are probably dropping. By eating a small amount of nutrient rich food you get a boost to your brain and body.
89. Another key area is you pantries. Making just a few slight changes can get you a lot closer to your main goal weight. Here are a few tips. If you use corn and peanut oil, replace them with olive oil. Same for breads, use whole wheat instead of white. Trade in your fatty meats such as salami and bologna and use canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soymilk. This is a huge change for a lot of people, so try to transition yourself from whole milk, to 2%, then 1% before you go fat-free.
90. There is nothing less appetizing than a crisper drawer full of disgusting mushy vegetables. Frozen vegetables store much better, and they also have a greater nutritional value. Food suppliers typically freeze their veggies soon after harvesting them, which locks in the nutrients.
91. If you are worried about trans-fat content in your peanut butters then good news; In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans-fat per tablespoon serving were far lower than 0.5 gram. That’s low enough that under proposed laws, the brand can claim zero trans-fat on the label. The also contained only 1-gram more sugar than natural brands, which isn’t a significant difference.
Question 10 – Eating Less Isn’t Enough for me. — What Exercising Tips Will Help Me Shed Pounds?
92. Overeating isn’t the result of exercise. Vigorous exercise doesn’t stimulate you to overeat. It is actually just the opposite; exercise at any level helps to curb your appetite immediately following your workout session.
93. When you are exercising, don’t wait for thirst to strike you before you take a drink, by the time you start feeling thirsty you are already dehydrated. Try drinking at least 16 ounces of water, sports drinks, or juices two hours before you plan to start exercising. Then an hour later drink another 8 ounces, and another 4 to 8 ounces while you are exercising. Finish off with at least 16 ounces after you end your workout session.
94. If you like walking for exercise, tune into an audio book while you jog or walk. It will keep you going longer, and have you looking forward to your next walk, and the next chapter.
95. If you have the idea in your head that yoga is too serene to burn calories, think again. You can burn 250 to 350 calories during an hour-long class. Plus you will improve your muscle strength, flexibility, and endurance.
96. Not drinking enough water can also slow down your weight loss efforts. Dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned per day. The key to drinking water isn’t how much you drink, its how often you drink it. Small sips here and there often work better than 8 ounces gulped down at once.
Question 11 – How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you to find healthy ways that you can manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.
98. The best place that you can drop pounds is at your local church. Researchers set up a healthy eating and exercise programs in 16 Baltimore churches. Over 500 women participated and after a year the most successful lost an average of 20 pounds. Weight loss programs based on faith are so successful because there is a built-in community of people that you can feel comfortable with.
99. Another reason to keep level headed all the time; Pennsylvania State University research has found that women less able to cope with stress-shown by blood pressure and heart rate elevations-ate twice as many fatty snacks as stress-resistant women did. Even after the stress stopped. In this case they used a 25-minute session of periodic jackhammer-level noise and an unsolvable maze.
100. Sitting at a computer can also help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mails with counseling shed 5 ½ more pounds than those who got no counseling. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. There are several online weight loss and diet programs and most offers these features.
These tips have been learned through actual experience from thousands of dieters just like you, and they do work!
Question 1 – If you can just take one diet change at a time, what should you do?
1. Get comfortable with only adding either one fruit, or one vegetable serving per day, then you can add more servings until you have reached 8 to 10 per day.
2. At every meal, you should be eating at least two servings of fruit and vegetables.
3. Avoid super-sizing any of your food portions, as this will only lead to super-sizing your wardrobe.
4. When sitting down for a meal, engage all of your senses, and make it a purposeful act, not just mindless gestures. Know what you are doing as you unwrap it, peel it, put it on your plate, and sit down to eat.
5. Eating a big breakfast will help you to consume fewer calories in total, through the day.
6. At both lunch and dinner, your plate should be half fruit and/or vegetables.
Question 2 – Are there any easy tips for cutting calories?
7. When you are dining out, eat half and forget the rest. An entrée alone, at most restaurants contains 1,000 to 2,000 calories.
8. When you are eating out, only order one dessert, and SHARE.
9. Cut size – instead of using a dinner plate, use a salad plate.
10. Place your food on a plate instead of eating out of a bag; you want to see what you eat.
11. Start with the low calories foods first, such as in salads, vegetables, and broth soups. The meats and starches should be saved for last. Often times, by the time you get to these you will feel full enough that you will eat smaller portions of the foods that are of high calories.
12. You can lose 5 lbs. in one year simply by switching from whole milk to 1% milk, by drinking just one 8oz. glass per day.
13. Limit yourself to one 8oz. glass of fruit juice per day, as it has just as many calories in it as soda, ounce for ounce.
14. You want to gain your calories from the foods you chew, not the liquids you drink. Eat fresh fruit instead of drinking fruit juice.
15. Using a food journal really does work – try it!
16. The Chinese saying can be beneficial, “Eat until you are eight-tenths full.”
17. Cut out the mayo – use mustard instead.
18. Eating more soup can be beneficial. Non-creamy soups are filling AND low-cal.
19. You can lose up to 25lbs. in one year just by switching from regular Coca-cola, to Diet Coke. It is best to cut out sodas all together, but if you can’t, at least cut back.
20. Try taking your lunch to work with you.
21. Have a seat when you eat.
22. Use water to dilute your juice.
23. Eat mainly vegetables for lunch.
24. Eat your meals at home.
25. Save alcohol consumption for the weekends.
Question 3 – What can I do to eat more vegetables?
26. Instead of a Diet Coke, try a V8, or tomato juice instead.
27. Try dribbling maple syrup over your carrots, or sprinkle your green beans with chopped nuts, to make them taste better.
28. Mix diet Italian dressing with three different cans of beans, and eat this for a solid week.
29. Vegetable soup counts as a vegetable.
30. Sweet potatoes are a great vegetable to try.
31. Pre-bagged baby spinach can be used in place of lettuce on sandwiches, added to salads, in hot pasta, and heated in soups.
32. It can be beneficial to spend the extra money for vegetables that are already washed and cut up.
33. If you really do not like vegetables, fruits can be just as good for you, especially when you eat the colorful ones such as melons, oranges, and mangoes.
34. Always keep 7 bags of your favorite choices in vegetables. Three to four cups a day is sufficient, and tastes great in any combination, or topped with a low-fat dressing. Try them in any combination.
Question 4 – I would like to stick to my diet, can you give me a Mantra to achieve this?
35. “The best portion in vegetables is the biggest one. The best portion in high-calorie foods is always the smallest one.”
36. “If I just turn my attention elsewhere and ride the wave, my cravings will disappear after 10 minutes.”
37. “If I forget the cookie now, I will be around to enjoy my grandchildren.”
38. “I am a work in the making.”
39. “Stop over eating if it is so stressful in continuing to be fat.”
Question 5 – Am I making mistakes, because I eat healthy, but I am still overweight?
40. Skipped meals. Several healthy eaters will diet by day, and binge by night.
41. The act of ‘grazing’ can quickly mean consumption of a 600-calorie bag of pretzels without even realizing what you have done.
42. Do not over eat pasta – one serving of pasta is 1 cup.
43. Super-size bagels add up to a 400 to 500 calorie snack.
44. Never ignore the ‘serving size’ located on the Nutrition Facts panel.
45. Nuts are healthy but heavy on calories. Do not sit around snacking on a bowl of nuts.
46. Energy bars and fruit smoothies need to be low-cal.
Question 6 – If I do not want to cook, what is a low-cal dinner I can eat?
47. Smoothies that are made with wheat germ, fat-free milk, and frozen fruit.
48. A very small fast food hamburger, using mustard instead of mayo. Then eat some baby carrots or an apple at home.
49. 1% milk, an apple, and a peanut butter sandwich using whole wheat bread.
50. Microwave frozen broccoli sprinkled with Parmesan cheese, and pre-cooked chicken strips.
51. A salad, 1% milk, and a healthy frozen entrée.
52. Whole-wheat toast with asparagus you have cooked in the microwave, along with scrambled eggs.
53. Top a frozen bag of vegetables with 2 tablespoons of chopped nuts, and 2 tablespoons of Parmesan cheese.
54. A salad that is pre-bagged and topped with shredded reduced-fat cheese, canned tuna, grape tomatoes, and low-cal Italian dressing.
55. Think lean. Sliced turkey, on whole-wheat bread, with reduced-fat cheese, tomatoes, and either horseradish or mustard.
56. A can of soup heated up can be great.
57. Cereal along with fruit and fat-free milk is great no matter what time you eat it.
58. Try one of Subway’s veggie sandwiches.
59. Pre-cut some fruit for a salad, then add some yogurt.
60. Do not tell yourself that ‘it’s ok because it is the holidays’; this only gives you an ok to splurge for 6 weeks.
61. Have a small meal such as a boiled egg or an apple with water, diet soda, seltzer, or tea, before you go to any parties.
62. Make it a point to stand somewhere else other than right by the food at parties.
63. When you are at a buffet, it is much safer to decide on three or four items, instead of picking a little of each thing. Make sure that only one of these is high in calories.
64. Decide to leave the sweats put away until January. It will allow less expansion room if you will wear your most snug outfits for the duration of the holidays.
65. When company leaves, give any extra leftovers away to neighbors or family, or you could even take it to work. Do not leave it at home where it will just be a temptation.
66. When you go shopping, walk around the mall three times before you starting your shopping.
67. Commit to exercising. Do not make it a negotiable choice.
68. One great way to include the entire family in exercise is to dance to music with family members in your home. You benefit from the exercise and time spent with family.
Question 7 – Is there any way to control an out of control sweet tooth?
69. On occasion, enjoy a lean salad for lunch or dinner; this gives you the ability to save the meal’s calorie intake for a full dessert.
70. Even though everyone is different in how they handle situations, it has been found that it is much easier for people when they have a limited supply of snacks around their house, and commit to only eating a limited amount each day.
71. When you have a family who has to have something sweet every night, try compromising. A low-fat ice cream with fruit, or fruit with a dollop of whipped cream can be a tasty treat.
72. You might be surprised at how your cravings will vanish after going two weeks without sweets all together.
73. Generally, if a person receives enough fruit in their diet, they will not crave sweets as much as those who do not.
74. You can have sweets, just be wise about your choices.
75. Sweets that are lower in calories than others that are a smart snack, are frozen red grapes, sugar-free gum, sugar-free cocoa, Nutri-Grain chocolate fudge twists, hard candy, or Tootsie-Rolls.
Question 8 – I have a downfall of bingeing at night, how can I conquer this?
76. Most people, who struggle with bingeing at night, do not eat properly balanced meals throughout the day. Make sure that you eat breakfast, lunch, and dinner!
77. Be sure to sit at the kitchen table when you eat your evening meal.
78. Cold unsweetened raspberry tea tastes good, and it is great for keeping your mouth busy.
79. Changing the schedule you normally have at night might take a little effort, but it can certainly pay off. You might be surprised at how much it can help to find things that will occupy both your hands and your mind.
80. If you tend to eat at night due to emotions like depression or anxiety, you need to take the time to get in touch with what is going on with your body, and get it taken care of in a way that works for you. Finding a nonfood method of coping with your issues is a great way to reach your goal.
81. One way to accomplish your goal of not bingeing at night is to post a sign on your kitchen and refrigerator door that says “Closed After Dinner.”
82. You can also brush your teeth right after you finish dinner to remind you ‘No more food.” Also because food tends to taste terrible after you have had toothpaste in your mouth.
83. Make sure you eat without engaging your interest on any other activities such as reading, watching television, or sitting at the computer. It causes you to ignore your body and its signs telling you that it is full.
84. Although some people have the misconception that eating late at night causes weight gain, the truth is how many calories you eat, not when you eat them.
Question 9 – How Can I Reap Added Health Benefits From My Dieting?
85. Going for the fat-free foods isn’t always going to be your best bet. Research has discovered that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. The main key is to remember to use your dressing in small amounts.
86. Skipping breakfast isn’t a good idea; this will leave you tired, cranky, and have you craving not so good foods throughout the day. To fill yourself up healthfully and tastefully, try this sweet breakfast full of antioxidants. In a blender, process 1 c of nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no sugar added), 1 peeled kiwi, and 1 peeled banana. Pulsate until mixture is a milkshake consistency. This makes approximately one 2-cup serving. This delicious serving also comes with a guilt free 348 calories and 1.5 fat grams.
87. If you work all afternoon and become famished and are forced to use the not so healthy vending machines, go for the nuts, the same goes if you are stuck with nothing but a hotel minibar to eat from.
88. Next time that you are feeling exhausted by late afternoon, ditch that cup of coffee and reach for a healthy cup of yogurt instead. The combination of protein, carbohydrates, and fat in an 8-ounce serving of low-fat yogurt will give you the sense of fullness and well being that coffee cannot match. It also gives you some vital nutrients; if you haven’t eating in 3 or 4 hours you blood glucose levels are probably dropping. By eating a small amount of nutrient rich food you get a boost to your brain and body.
89. Another key area is you pantries. Making just a few slight changes can get you a lot closer to your main goal weight. Here are a few tips. If you use corn and peanut oil, replace them with olive oil. Same for breads, use whole wheat instead of white. Trade in your fatty meats such as salami and bologna and use canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soymilk. This is a huge change for a lot of people, so try to transition yourself from whole milk, to 2%, then 1% before you go fat-free.
90. There is nothing less appetizing than a crisper drawer full of disgusting mushy vegetables. Frozen vegetables store much better, and they also have a greater nutritional value. Food suppliers typically freeze their veggies soon after harvesting them, which locks in the nutrients.
91. If you are worried about trans-fat content in your peanut butters then good news; In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans-fat per tablespoon serving were far lower than 0.5 gram. That’s low enough that under proposed laws, the brand can claim zero trans-fat on the label. The also contained only 1-gram more sugar than natural brands, which isn’t a significant difference.
Question 10 – Eating Less Isn’t Enough for me. — What Exercising Tips Will Help Me Shed Pounds?
92. Overeating isn’t the result of exercise. Vigorous exercise doesn’t stimulate you to overeat. It is actually just the opposite; exercise at any level helps to curb your appetite immediately following your workout session.
93. When you are exercising, don’t wait for thirst to strike you before you take a drink, by the time you start feeling thirsty you are already dehydrated. Try drinking at least 16 ounces of water, sports drinks, or juices two hours before you plan to start exercising. Then an hour later drink another 8 ounces, and another 4 to 8 ounces while you are exercising. Finish off with at least 16 ounces after you end your workout session.
94. If you like walking for exercise, tune into an audio book while you jog or walk. It will keep you going longer, and have you looking forward to your next walk, and the next chapter.
95. If you have the idea in your head that yoga is too serene to burn calories, think again. You can burn 250 to 350 calories during an hour-long class. Plus you will improve your muscle strength, flexibility, and endurance.
96. Not drinking enough water can also slow down your weight loss efforts. Dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned per day. The key to drinking water isn’t how much you drink, its how often you drink it. Small sips here and there often work better than 8 ounces gulped down at once.
Question 11 – How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you to find healthy ways that you can manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.
98. The best place that you can drop pounds is at your local church. Researchers set up a healthy eating and exercise programs in 16 Baltimore churches. Over 500 women participated and after a year the most successful lost an average of 20 pounds. Weight loss programs based on faith are so successful because there is a built-in community of people that you can feel comfortable with.
99. Another reason to keep level headed all the time; Pennsylvania State University research has found that women less able to cope with stress-shown by blood pressure and heart rate elevations-ate twice as many fatty snacks as stress-resistant women did. Even after the stress stopped. In this case they used a 25-minute session of periodic jackhammer-level noise and an unsolvable maze.
100. Sitting at a computer can also help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mails with counseling shed 5 ½ more pounds than those who got no counseling. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. There are several online weight loss and diet programs and most offers these features.
