Tuesday, October 12, 2010

21 effective fat loss tips....

Today's Post: Tuesday, 10-12-2010

An email mentioned that there is a Weight Loss Tips Magazine. I look forward to seeing a copy and how to help my readers get it. With that name, there should be worthwhile articles in every issue.

When I went online looking for it. I didn’t find it, at least not on the first page,

But I did find several lists of tips that have been tested to work.

I decided to do a post with 21 of them.

These came from people who lost over 10 % of their bodyweight and kept it off, from people who were once very fat who lost over half their bodyweight, from my own successful experience, and from information I’ve read by successful fat loss and weight loss coaches.

1. Almost always use portion control at every meal.

Consumer Reports found this one most reliably was done more often by people who were never fat and people who successfully lost fat than it was by people who tried to lose weight and fat with no success.

I find that it’s most important to do with your most frequent meals and with food and drink that is higher glycemic or higher fat.

Drinks, even health supporting ones tend to add calories more than they cut hunger. And, fats and oils, even health supporting ones have a good bit of calories.

If you eat a definite amount but not more than that 95% of the time or more, for total food intake and for drinks and fats, it IS far easier to control your total food intake and calories.

2. Get to know and learn to like many kinds of health supporting foods and drinks that are neither harmful nor fattening.

I’ve found that lists of foods like Super Foods that are super nutritious and lists of foods that prevent cancer and foods that prevent heart disease or have other health benefits are a great source for ideas.

By now, most to all of what I eat and drink every day I found on such lists initially.

3. Learn what foods and drinks are actually quite harmful whether they are popular or not and NEVER eat or drink them. Learn how to find those ingredients on labels. And, ALWAYS read labels!

Why waste your calorie intake on such stuff or pay your hard-earned money to make yourself sick or to reward the companies that provide it?

Similarly, learn what foods and drinks are fattening but OK occasionally and AVOID having them more than a few times a week. Often a few times a year or a month is better for you and can even be done while continuing to lose fat!

4. Eat virtually no refined grain foods; and be very moderate in eating 100 % whole grain foods.

These foods are very high glycemic; people did NOT evolve to eat them at all often; and the refined grains provide very little nutrition or fiber.

5. Drink no regular or diet soft drinks. We now know that both kinds are fattening and tend to make you MORE hungry.

6. Eat virtually no fast food. Over 90% of it is made out of foods or components you are better off NOT eating -- both for health and for fat loss.

7. Eat at least five servings of fruit or vegetables each day. They provide lots of nutrition and health protection.

Nonstarchy vegetables protect and support your health AND have virtually no calories and a lot of fiber. Four or more servings of those a day has been known to produce near effortless fat loss as you tend also to eat less of more fattening foods that have more calories.

(Important note. If you’ve not been eating them, it’s easier to do and give your system time to get used to the extra fiber if you add just one a week or every two weeks instead of going from zero to five in one week!)

8. Work to always avoid eating fats and oils that harm your health, see #3 above. And, be moderate in eating health OK fats and oils but do eat them.

You needn’t stop eating any fats and oil and will lose more fat if you do eat some of health OK ones every day.

But they DO have enough calories, be SURE to keep your total intake moderate or a bit less.

9. Except for once a year occasions such as hosting a Super Bowl party, do NOT eat in front of the TV.

The distraction of the TV often keeps people munching past when they should have stopped eating and turns off portion control.

10. Cut back your low priority TV watching until you watch 10 to 14 hours a week of TV or less.

Because you burn fewer calories watching TV than you do sleeping and the foods and drinks that are best totally avoided are advertised abundantly on TV, virtually every study of it finds that people who watch more are quite reliably fatter, often much fatter, than people who do not.

11. If you can fit it in any way, get in several walks each week even if they are only 10 to 20 minutes long. Or, do a comparable cardio workout while watching some of the TV you still watch. Or, do Tai Chi most days of the week. It provides both such moderate exercise AND slashes your stress levels.

(Extra tip for the next three tips. Doing these exercise sessions first thing in the morning and at home makes it much more likely you will continue doing them. When the demands of the day begin, you’ll already have done your exercises. And eliminating travel time to exercise makes it much easier to fit into a busy schedule.)

12. Get vigorous exercise at least four times a week either doing interval cardio on in your strength training.

Such exercise best makes you more fit and controls blood sugar. And, you also burn calories for up to a few hours AFTER you stop exercising!

To do it safely increase your intensity slowly and start at a level you find relatively easy. But you can start at a VERY low level and become very fit if you simply stay with it and keep improving each month.

13. Get at least 3 sessions on an every other day schedule of interval cardio.

Even alternating moderate intensity with easier exercise has been found to give you the benefits of vigorous exercise. And, if you build up to more gradually and avoid over-doing it, building up to more IS better.

14. Do at least two sessions a week of strength training on an every other day schedule.

Some strength training is vigorous and when you have more muscle, you burn more calories every hour of the day. Doing strength training helps ensure the weight you lose is fat and enables you to eat more and still lose weight.

(You can also do shorter sessions of strength training, even 10 minutes a day, by doing upper body exercises three days a week alternately with leg exercises three other days a week.)

Good news and bad news. I’m out of time today. But I find I have more than 21 good tips since I have more than 7 still to go.

I’ll do those next time which should be on Thursday, 10-14.

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