What is the secret of your weight loss? – This is the most common question put to a person who has successfully reduced his/her weight and whose Body Mass Index (BMI) is within the bracket. He/she is now the center of all looks and a role model for many who have outgrown their clothes. Long back weight-watchers conducted a survey and many common points were highlighted. Here are some of the most common practices adopted by those weight losers which might prove immensely useful to you if you are one of the aspiring candidates for weight loss. These are their secrets – extremely easy to follow and implement.
Useful Tips by Successful Weight Losers
Tip 1: Drinking Water is an Indispensable Part of Weight Loss Program
This is a platinum tip for weight loss.
a. Between meals, if you feel hungry, drink water. If your hunger is essential or true, it will remain. If your hunger is not real, it will fade away within 20 minutes and you will be saved from the onslaught of unrequired calories.
b. Don't drink water immediately after a meal or snack. Let it be provided by your gastric juice.
c. If your constitution is chilly, drink hot (warm) water. If you are a hot person, drink cold water. The body loses calories when it tries to bring the temperature of water to normal body temperature.
d. Splash up your water with a few drops of lemon juice. It helps to increase the metabolic rate and burn fat. Even as a routine, if you add a slice of a fruit to your water, it imparts a flavor to the water and it becomes tasty and more pleasant to drink.
Tip 2: Dealing with Craving for Between-the-Meal Snacks
Never starve yourself. Having binges and cravings during a weight loss regime is very common. To deal with them,
a. Always start your intake with water as given in Tip 1.
b. Always keep a bowl ready (container if you are on the move) with chopped fruits and veggies. Whenever you feel tempted to put something in your mouth, grab a bite of these things.
Tip 3: You Can't Lose Weight Unless You Study Your Food Type and Quantity
This is the golden tip for weight loss. Failing to plan is planning to fail. Make it a habit to calculate your calories before you eat rather than after! Do you think two teaspoons of everything contains equal calories? No. Go through the following chart. It gives the calorie content of different foods per 30 grams. You will have to admit that the calorie intake depends on the quality of food rather than the quantity. Make yourself familiar with these different categories of food and try to choose the food from higher up in the category list.
* Calories per 30 gm
Sugar: 115 cal Honey: 86 cal
Carrot: 14 cal Orange Juive: 14 cal
Tomato: 6 Cal Veggies: 18 cal
Tea/Coffee: 10 cal Green Tea: 2 cal
Whole Milk: 18 cal Milk Shake: 32 cal
Boiled Egg: 44 cal Fried Egg: 70 cal
Wheat Bread: 70 cal Cooked Spaghetti: 20 cal
Cheese: 130 cal Ketchup: 40 cal
Pancake: 60 cal Cheesecake/Chocolate Cake: 100 cal
Butter Cookie: 140 cal Marshmallows: 100 cal
Ghee: 270 cal Chocolate: 155 cal
Oatmeal plain cooked: 20 cal Almonds: 160 cal
Pizza/Hotdog/Burger: 80 cal Potato Chips: 150
Breakfast Sausage: 50 cal S’mores: 60 cal
Cronut: 150 cal Fried Chicken: 85 cal
Mac and Cheese: 32 cal Ice-cream: 66 cal
Bacon: 180 cal Waffle: 95 cal
Tip 4: Be Honest with Yourself
Tip 5: Set Smaller Goals
In toto, you wish to lose 20 – 50 – 100 pounds. That’s fine. At the moment, aim to lose just one pound only. Every pound lost builds up your confidence, this will keep you motivated. It is like hiking. We aim to reach the mountain top but keep an eye on the five feet ahead.
Tip 6: Starting Food of the Day: Most Important
Tip 7: Weighing Machine Tips
Tip 8: Forgive Yourself
Tip 9: Breaking a Plateau
Tip 10: Enough Sleep is a Must
Tip 11: Add Multivitamin-Multimineral Supplements to Your Daily Schedule
Additional Useful Tips for Weight Loss:
1. Do not go to the market hungry and do not watch the food network at night. ЁЯШЛ
2. Never think that you are on a diet. Say that you have simply adopted a healthier diet pattern which is the truth.
3. Take the stairs wherever possible. Going against gravity is a great exercise, absolutely free of charge. Wherever possible, walk rather than drive.
4. Maintaining a diet log or journal helps you to find holes in your eating habits.
5. Weight doesn't always come down at a steady rate. Stay in the game and you will see the results. You may be gaining muscle (good thing) while losing fat.
6. NEVER EVER starve. Nothing is achieved on an empty stomach, not even weight loss.
7. Don't let night time do 'undo' all your work. Make a habit of chewing beetle leaves and amla to counteract night cravings.
8. Do a lot of garden work.
9. Staying busy is a sure way to stop boredom grazing or nibbling. Become a clean freak, it will give a double benefit.
10. View hunger as a call from burning fat cells. Go back and read Tip 1 again.
11. Portion control is more effective than total deprivation.
In the end, one should note that the process of losing weight has huge peaks and lows, slip-ups and tantrums. The process is more mental than physical. There are underprivileged people who do not receive even their daily portion of food. Then why can't we sacrifice a bit for our own well-being?
Do you think the routine you follow is a healthy one? Calculate your health score here. The better your health score, the faster your weight loss will be.
1. 100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan by Linda Spangle
2. The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung
3. The McDougall Program for Maximum Weight Loss by John A. McDougall
4. Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health by Jill Weisenberger
5. Smoothie Recipes for Rapid Weight Loss: 50 Delicious, Quick & Easy Recipes to Help Melt Your Damn Stubborn Fat Away! by Fat Loss Nation (Authors)
6. The Secrets to Ultimate Weight Loss: A revolutionary approach to conquer cravings, overcome food addiction, and lose weight without going hungry by Chef AJ, Glen Merzer
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Starving yourself definetly doesnt work and i learned that from past experiance. This article is great becuase how orgainzied it is. I followed this article and i lost 5 pounds.
ReplyDeleteJust enjoyed to read such an insightful writing!ЁЯШКMost of the people think for weight loss, only you have to stop taking junk foods but that’s not sufficient. You have to develop some other qualities which the Author mentioned here through the post… Thanks for this wonderful post!ЁЯН▒
ReplyDeleteNice article. Everyone must follow these tips to keep themselves healthy and disease free. i was badly searching for such blog and finally i found it. i will definitely follow these tips to loose my weight. thanks to author for writing such a beautiful post.:D
ReplyDeleteI just wonder for read this post, -;) everyone should follow this weigh loss tips and tricks. Basically if anyone follow all of things about there food habit then must be got wonderful results.
ReplyDeleteSomething that has made a huge difference for me is my mindset! I was drinking more water, sleeping more, and I was even moving more but if I was not in a good state of mind, the scale would not budge. If you want to lose weight... BE HAPPY! Seriously. That is why it is so hard. People go into it without loving themselves as they are already. Great post!
ReplyDelete