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There are two things that you must do to lose weight and one of those we have already covered pretty extensively and that is to eat right and fill your body with good, clean water. The other thing you have to do is get your body moving.

You don’t have to purchase a gym membership to get exercise. In fact, there are several things you can do on a daily basis that will help to kick start your body into losing weight and there are several exercises you can do on your own to lose weight.

TIP #1:
When you begin working out, whether at home or in a gym, don’t be discouraged if you don’t see results right away. It takes more than a week to get your body into shape and to begin making progress. Many people make the mistake of believing that their exercising isn’t working when it just takes a little bit of time.

If you push your body too much when you first get started exercising you can end up with injuries. Your bones, joints and ligaments are not prepared for the exertion you are putting on them. Don’t think that if you really push yourself hard for a few workouts that you’ll lose money, unfortunately the body doesn’t work this way. Slow and steady wins the race when it comes to exercising.

TIP #2:
Check your weight when you start exercising, but don’t use it as a guide to how much weight you are losing. Your weight fluctuates throughout the day. If you check your weight every day, you may only end up getting discouraged.

TIP #3:
The best way to know if you’re losing weight is by the fit of your clothes. If you start to feel as though you’re floating in your clothes then you know you’re eating and exercising is doing you some good.

Another way to know if you’re losing weight is if you can begin moving where you usually buckle your belt, of course tighter is better.

TIP #4:
When you periodically check your weight and the fit of your clothes, reward yourself. Buy yourself some new running shoes or a new pair of jeans. This will help to keep you motivated as you pursue your weight loss goals.

TIP #5:
Take a day off from exercising to provide your body with a chance to rest and repair. Your body needs a day off once a week.

TIP #6:
Three days of 30 minute exercise will help you to maintain your weight, but you need at least 4 days of 30 minute exercise to begin to lose weight and 5 days a week is even better.

TIP #7:
Collect information on exercise and easy things you can do from your own home. There is tons of extensive research available on exercise and you can choose what will assist you the most to meet your weight loss goals. Browse the Internet or pick up some books on health and exercise from your local bookstore or library to learn more and how to burn off the desired number of calories you are trying to burn each week.

TIP #8:
Try to find an exercise buddy. This should be someone who is as committed to exercising and losing weight as you are. One of the advantages of finding a committed partner is that you have someone to keep feeling responsible to them.

The knowledge that someone is waiting on you makes it easier for you to get out of bed and go exercise with them. You wouldn’t want to stand up your exercise buddy would you?

TIP #9:
When your body tells you it has had enough, take a break. When you have worked out for a considerable amount of time, you will start receiving signals from your body. This is particularly important when you are just getting started in your exercise routine.

TIP #10:
If you decide to increase the length of your workouts, do so gradually. The same is true for the intensity of your workouts.

TIP #11:
Select an exercise routine that suits your lifestyle. Everybody has a different lifestyle and a different profession. There is no set time that you should or should not workout. If you like to workout late before you go to bed because it is relaxing to you then do it.

If you like to workout early in the morning because it helps you wake up then that’s great too. Some people like to workout on their lunch break to take a break from the stress of their job or because that is the only time they have available.

TIP #12:
Don’t stand around, walk around. If you can walk around then do it. People who are pacers are actually doing themselves a lot of good because they are constantly moving. Pacing also helps you think.

TIP #13:
Don’t sit if you can stand. If you can stand comfortably, you will burn more calories doing so than if you were to sit.

TIP #14:
Don’t lie down if you can sit. Same concept as the two above.

TIP #15:
The couch and the television are anti-weight loss. If you are inclined to become a couch potato, don’t sit on it. In fact, if you have to, put a not so comfortable chair in front of the television so you won’t spend so much time in front of it.

The same is true for the computer if you’re a computer junkie. Some people have a more comfortable chair in front of their computer than they do in front of their television. (This is, of course, if you don’t work from home and need to work hours at a time in front of your computer because your chair is very important then.)

TIP #16:
If you have a job where you sit the whole time, stand up and stretch every half hour or so. Most of today’s jobs are in front of a computer and require you to sit. If you have a job like this make it a point to move every so often.

TIP #17:
Walk around while you’re on the telephone. You’ll get a good workout if it is a long conversation.

TIP #18:
Use the stairs instead of the elevator or escalator. These are great conveniences, but they make us very lazy. Also, it may be quicker to take the stairs than to wait on an elevator to open.

TIP #19:
Quit smoking. Smoking does not contribute to your weight exactly, but it does lead to erratic eating behaviors and increases caffeine dependence.

TIP #20:
10 minutes of cardio a day is good for most, you can get this by other methods than running.

TIP #21:
If you can’t run for a physical reason, then try 15 minutes of brisk walking to keep fit.

TIP #22:
You can walk anywhere if you have time. If work or the grocery store is not far away, consider walking there or riding a bike. It may take you longer, but you’re getting your workout in at the same time.

TIP #23:
Hide the remote control from yourself. Remote controls are also evil when it comes to losing weight. If you didn’t have a remote, you may not even turn on the television, which means you might find more active things to do. Get up and change the channel if you don’t have a remote or go for a walk instead of watching TV.

TIP #24:
Do your own fetching. If you need something from the kitchen, the TV channel changed, the mail or newspaper from the driveway, walk and get it yourself. Adding a little walking to your day will do wonders for you.

TIP #25:
Walk along or climb the escalator with it or just take the stairs.

TIP #26:
Walk around during commercial breaks or do simple exercises like crunches or bending over and touching your toes. Do anything to get your body moving more and to keep your blood pumping.

TIP #27:
Turn on some music and dance. Again, the more you get moving the better you will feel and the more weight you will lose.

TIP #28:
If you take public transportation, get off a block before your stop and walk the remainder of the way. This is a good way to squeeze in a walk before and after work or on the way to another destination.

TIP #29:
Do pelvic gyrations to get your midsection in shape. Of course, you wouldn’t do these with anybody around, but they are a good step in getting your body prepared for more serious stomach crunches. It is also good on the back muscles and keeps you loose instead of tight.

TIP #30:
Suck in your stomach when you walk. Walk properly, but do your best to keep that stomach tucked in. You will soon begin to feel those muscles tightening.

TIP #31:
Do breathing exercises to tone your midsection. It is amazing how breathing properly and with your entire diaphragm can actually help to tighten your abdominal muscles. Most people breathe way too shallow as it is and oxygen is good for the brain.

TIP #32:
Experiment with yoga. Yoga is a great way to lose weight and reduce your stress levels. Yoga teaches you how to control your muscles and gain more control of your individual muscles groups.

TIP #33:
Lift weights. Strength training burns more fat than people give it credit. When you work on building muscle, they begin to burn fat to fuel muscles growth. Do be aware that when you gain muscle, your scale may not be an accurate tool in determining weight loss because muscle weighs more than fat.

TIP #34:
Massage your partner. You can exert yourself a little bit and at the same time you will be able to complement them on the weight they have lost if they have been working out with you.

TIP #35:
Take the stairs two at a time instead of one at a time. This causes you to have to exert yourself more and increases your heart rate.

TIP #36:
Take your dog on a walk. Chances are that if you’re not getting enough exercise, neither is your pet. Or, let your dog take you on a walk. For once in his life, let him lead you where he wants to go and as fast as he wants to get there. It could be a good workout for the both of you.

TIP #37:
Join a dancing class. This could be ballroom dancing where you learn dances like the tango, salsa or fox trot. These dances are fast paced and will get you moving. Even slow ballroom dancing is a lot of exercise and will definitely tone your legs. Or, you can take an aerobic dance class. How many dancers do you know that are overweight?

TIP #38:
Lean against the wall so that your face is close and then use your hands to push your body away. Do this three or four times to stretch.

TIP #39:
Swim whenever you can. Swimming is a great way to get your cardio exercise and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.

TIP #40:
Try playing tennis or basketball. Playing games are a great way to get into shape. It’s also more fun to workout with someone else in a competitive atmosphere. You will be more driven to push yourself and you’ll burn more calories, just don’t overdo it.

TIP #41:
Always start your workout with a warm up of about 5-10 minutes and end with a cool down of 5-10 minutes. Your body needs to reach a certain heart rate level before it will respond well to the rest of the workout.

TIP #42:
Don’t carry your wireless phone or cell phone with you. If it rings, go walk for it. There are so many conveniences in life and we always have everything we need at our fingertips, but this is obviously bad for the waistline.

TIP #43:
If you’re standing around, stretch your legs a bit by standing up on your toes and then gradually drop to your heels. You can also flex your buttock muscles as well, but maybe when nobody else is looking.

TIP #44:
Before going to bed, undress and stare at yourself in front of the mirror. Take note of what areas you need to improve on and what areas are your best assets. Taking a self-inventory can keep you motivated in your workout endeavors. Also, don’t forget to complement yourself on any new muscle tone you may have or other improvements you’ve made.

TIP #45:
Don’t slouch in your chair. Try to sit up straight and erect at all times. Slouching is bad for your back and gives you a flabby figure. Make it a point to always sit and stand with good posture.

TIP #46:
Most people would like to target their stomachs and get rid of that area all together. Unfortunately, we can’t spot reduce. But, one thing you can do is a breathing exercise to help tighten those stomach muscles.
Breathe in air as strong as you can and tuck your stomach at the same time as much as you can.

Hold it for a few seconds and then slowly let it out. Don’t let it out so fast that your belly flops out. This is not good. Try to breathe like this whenever you think about it, about 50-60 times a day is ideal.

This will help you to lose at least an inch within 20 days or so.

Tip 61.

Choose methods of cooking that use lesser amounts of oil – There are certain methods of cooking, which can allow lesser use of oil; and, one example of it is to steam vegetables. Such kind of cooking would allow the retention of vitamins, minerals, as well as fiber, which vegetables are known for. By following this, you would be able to take in lesser oil, and be able to benefit from the essential nutrients.

Tip 62.

Choose your protein sources well – You need to keep in mind that lots of foods that are have high protein content, are often associated with fats and calories as well. Thus, it is best that you choose the protein sources well, when it comes to planning your diet. Some of the foods you can consider for this would include eggs, fish, lean meat, turkey, chicken without its skin, and such.

Tip 63.

Eat snacks in between meals – Eating snacks in between breakfast and lunch, as well as in between lunch and dinner is a good idea. This is because, it can control your appetite for the main meals, aside from boosting your metabolism. However, make sure to choose healthy snacks, and be mindful of your portions.

Tip 64.

If you can’t avoid drinking beverages, choose those that contain less sugar – Drinking beverages is something that you need to avoid in order to lose weight. However, if you simply need to have some, then choose those that have lower sugar and calorie content. Aside from that, put lots of ice cubes into the drinks, so that they would become diluted with water.

Tip 65.

Eat raw foods – Eating raw foods such as raw vegetables can provide you with more vitamins and minerals that your body needs. Aside from that, they also contain more moisture. Additionally, raw vegetables would also make your body work more, in order to get them processed. Thus, try minimizing cooking vegetables, so that they can help you more in losing weight.

Tip 66.

Focus on your meal when eating – Don’t watch TV or use your computer when you are eating. When you do that, you could prevent your mind in comprehending the signals that are sent by your body that it is already full. Therefore, it can lead to binge eating, since you would feel that you are still unsatisfied, even when you have already eaten lots of foods.

Tip 67.

Do things moderately – It is always best to do things moderately when you are dieting. Therefore, do not be too hard on yourself in following your diet program. It is perfectly fine to indulge yourself into eating something that should not be included into your diet, as long as you keep it in small amounts. It would make you feel less deprived, and can even help you stick on your program.

Tip 68.

Never starve yourself to lose weight – When you follow diet programs that are too restrictive, it may make you starve yourself, especially when you go through fasting to lose weight. This is actually not a good idea, since it can prompt your body to go on survival mode, in which it would save all fats it has stored, and lower down your metabolism.

Tip 69.

Find a partner – When it comes to losing weight through dieting and working out, it is a good idea to find a partner for it. With a partner, whether he or she is your spouse or friend, you can both help in motivating each other. Aside from that, you can even compete with each other, so that you would make it more interesting.

Tip 70.

Set short term goals – It is always better to have short term goals as well, rather than sticking only to long term ones. This is because, long term goals can become quite overwhelming. With short term goals, you can ensure that you are having progress, since it can provide you an easier way to achieve results. Thus, short term goals can ensure that you are motivated enough to keep on going.

Tip 71.

Become more conscious on your calorie intake – When it comes to losing weight, your body needs to burn more calories than it receives. Therefore, you should be conscious on your calorie intake; and, one of the things that you can do for that is to check the labels of the food items you buy from the store. Aside from that, you should also do your research about the calories of other food items.

Tip 72.

Drink green tea to lose weight – Drinking green tea can help you lose weight, since it can boost your body’s metabolic rates. Aside from that, green tea is also known to suppress a person’s appetite. Thus, it can prevent you from eating heavy snacks. In addition, studies conclude that it can help a person’s body in burning more calories.

Tip 73.

Eat a heavy breakfast – The breakfast is actually the most important meal for the day, since it can determine the kind of energy you would have throughout the day. Thus, it is best to eat a heavy breakfast meal, so that you can jumpstart your metabolism. Aside from that, it can also help in controlling your appetite, since you won’t become too hungry during lunch time.

Tip 74.

Listen to good music while working out – When you work out, it is always better if you are full of energy. Aside from making sure that you have eaten a healthy meal hours before working out, you can also turn up the volume for your MP3 player, in order to become more effective in it. Good music can take your mind away from the feeling of fatigue. Thus, it can help you last longer.

Tip 75.

Take a good multivitamin supplement – Always remember that when you workout, your body would also have an increased needs for certain nutrients, in order to stay healthy. Although you are following a healthy diet, there is still a chance that it can’t provide you sufficient amounts of some nutrients. Thus, it is best to take a good multivitamin supplement, just to be on the safe side.

Tip 76.

Do your exercise routines outdoors from time to time – Doing your exercises outdoors can actually offer you with a lot of benefits. When you exercise outdoors, it would allow you to breathe fresh air. Aside from that, when you do it at the park, you can meet new friends, who may also want to join you. This would also prevent you from getting bored of your usual routines.

Tip 77.

Be conscious of the negative effects of staying late at nights – When you stay late at nights quite often, it can expose you to lots of negative effects, which can make you gain more weight. Some of these would include lowering down your metabolism, becoming sleepy the next day, triggering binge eating, and many more.

Tip 78.

Visit your doctor prior to working out – Whether you have a certain medical condition or not, it is best to visit your doctor before getting started with your workout program. This is to ensure that you are fit in going through certain types of workout routines. Aside from that, your doctor may even provide you with suggestions on the better ways of losing weight.

Tip 79.

Read stories about people who were able to lose weight successfully – One of the best ways to maintain your motivation in losing weight is to read stories of people, who were able to attain it. This is because, it would remind you that hitting your goals is indeed very possible. Aside from that, lots of these stories are truly inspiring.

Tip 80.

Avoid processed foods – Highly processed foods can make you gain more weight, since they are usually filled with salt and calories. Aside from that, since they have gone through lots of processing, they are easily broken down by your body’s system, which means that they would not make your body spend lots of energy to absorb them. Furthermore, processed foods contain lots of preservatives, which can put your health at risk.

Tip 81.

Eat foods that have higher fiber content – There are lots of foods that have high fiber content, which are available in the market. Providing your body with lots of fiber can result to losing weight, since it can prolong the process of digestion. In other words, it would make you feel full longer, thereby, suppressing your appetite naturally.

Tip 82.

Build more muscles to lose more fats – If you want to achieve weight loss faster, you can actually do some weight training for it. You don’t have to follow routines done by professional bodybuilders for this. Simple weight lifting with dumbbells can already do the trick, especially if you can put enough pressure on your muscles. Doing this would make your body burn more calories, even when you are no longer doing anything, since it would spend more energy in building more muscles.

Tip 83.

Give your muscles a break – When you workout, whether you are going to do some weight lifting or simply just cardiovascular activities, you should also give your muscles a break. This is because you don’t want to strain them by providing them with too much work, since it can put you at risk to injuries or certain types of diseases.

Tip 84.

Never skip meals – Skipping meals is the last thing you want to do if you want to lose weight. Doing it can actually make you gain weight, instead of losing some, since it can trigger your body to lower down your metabolism. Aside from that, it can also prompt your body to save its reserve energy. Moreover, skipping meals can also trigger binge eating.

Tip 85.

Losing weight should be done in a healthy way – In losing weight, you should always keep in mind that you are doing it to become healthier. Although losing weight to lots of people is healthy, doing it in an excessive manner can also result to something negative. Thus, when you choose a diet, make sure that it can provide you with the nutrients your body needs. Aside from that, you should never overwork yourself.

Tip 86.

Explore other forms of exercises – After doing the same kinds of workout routines for a certain period of time, it can become boring to you. Thus, it is best to explore other forms of it, so that you can get rid or prevent boredom. Try to check other forms of exercises through exercise videos on the internet if you want to, so that you can simply follow the instructions given.

Tip 87.

Eat more times in a day – Contrary to what other people may think, eating around 5 to 6 times in a day can actually help in losing weight. The reason behind this is that, you would actually be providing your body with food to process on a constant manner, which can result to boosted metabolism. Aside from that, with constant food on your stomach, you won’t feel too hungry for lunch or dinner times.

Tip 88.

Eat healthy snacks – Eating in between meals is actually a good idea, since it can suppress your appetite effectively. However, you should still be conscious on the types of foods you eat during snack times. There are lots of snack items in groceries these days, which are nutritious. Choose those that are filled with dietary fiber, so that you can extend your feeling of fullness.

Tip 89.

Watch TV only when you are done with all the things you need to do – Getting hooked with watching TV can become a hindrance in achieving your weight loss goals, especially if you do it in the morning. Therefore, get in front of the TV set, only when you are already done with the things you need to do for the day. This can become your way to relax after a hard day’s work.

Tip 90.

Cook with the use of a non-stick cookware – Non-stick cookware are available in most grocery stores these days. Using such types of cookware can help you a lot in losing weight, since you won’t have to use oil with them. Choose those that are made in good quality though, so that the non-stick pan would last a long time.

Tip 91.

Avoid people in the gym who are too talkative – There are times when you bump into someone in the gym who does not know when to stop talking. You should avoid such types of persons, since they can make you lose your focus on what you need to do. Keep in mind that you are at the gym to lose weight, and not for chit chat.

Tip 92.

Avoid fad diets, especially those that have unrealistic promises – If you do your search through the web, you would come across lots of fad diets with unrealistic promises. These diets can make you go through very restrictive methods in losing weight. At the start, they may help you achieve your goals, but since they are too restrictive, most of them cannot guarantee long term results.

Tip 93.

Buy clothes that are smaller – Buying smaller clothes can provide you with more motivation in losing weight. It can offer you the kind of challenge that you are looking for. Make sure though that what you are trying to do is achievable, so that you won’t get discouraged. Aside from that, buy clothes that can really make you look good, so that you would be excited in fitting into them.

Tip 94.

Eat in restaurants wisely – Eating in restaurants on a regular basis can make you gain weight. Thus, doing it just on certain occasions would be better. Aside from that, you should also be mindful on the foods that you order. Avoid foods that have been deep fried. On top of that, you should also choose foods from the menu that are less fatty.

Tip 95.

Get enough sleep – When you deprive your body with its needed time to rest, you would actually be lowering down your metabolic rate. This can result to becoming sleepy the next day, due to lack of energy. Aside from that, when you lack sleep, it can make your body compensate for it, by boosting your appetite.

Tip 96.

Get some time to relax and relieve stress – Stress can become one of the things that can make you gain more weight. This is because, when you are under a lot of stress, you might consider eating lots of foods as your outlet. Thus, you should look for ways to become stress free, such as watching a movie, listening to good music, and practicing yoga.

Tip 97.

Check out exercise videos on the web – If you don’t have time to go to gyms to workout, keep in mind that there are exercise videos available on the internet today. Most of these videos can be accessed for free. Thus, all you need to do is to download them, and watch and follow them anytime you want. Such videos can show you different types of routines; and, all you have to do is to select the ones you like best.

Tip 98.

Limit your coffee intake – Limiting your coffee intake can help you lose weight, especially if you usually use cream and sugar with it. However, this does not mean that coffee itself, can actually cause you to gain weight. Drinking coffee can actually boost your energy, which is good to use just before going to the gym. Aside from that, recent studies indicate that it does not dehydrate you as what others would say.

Tip 99.

Make sure to keep yourself as active as possible when attending parties – When you attend parties, there is always a tendency to overeat, or to drink lots of sodas that are loaded with calories. To make sure that you won’t gain too much from it, you should be as active as possible. Go around and chat with your friends for the most part of it. Aside from that, when there are people dancing, then you should join them.

Tip 100.

Gather more information about losing weight as much as you can – Becoming knowledgeable about losing weight is one of the best things that you can do to achieve it. You can do your research through the internet, or by buying books about it. However, you should also apply what you would learn, so that it would be put into good use.

Tip 101.

Get yourself tested for body fat – If you want to make sure if you are able to hit your goals or not, then you can get yourself tested for body fat. Getting tested does not have to be done on a weekly basis. You can do it prior to starting your program, and again a month or two after. Some gyms offer it at reasonable prices; thus, you should visit them soon.

Tip 31.

Buy a heart rate monitor – Monitoring your heart rate is essential in losing weight. Having a heart rate monitor with you whenever you walk, run, jog, or ride a bike, would help you ensure that you are doing your exercise routines at a pace, which can facilitate losing weight. Thus, it is best if you have this kind of device on hand very soon.

Tip 32.

Do some stretching before working out – Doing some stretching routines prior to working out can help you in losing weight, since it can prevent injuries. Always keep in mind that one of the main priorities in losing weight is to become healthier. If you get injured due to lack of stretching, you will need to put a stop to your activities and postpone it.

Tip 33.

Stay as flexible as possible – Staying as flexible as possible can help you maintain your sights on your goals. Keep in mind that in your work, or with your family, there are certain things that may happen, which can change your daily schedule. By being flexible, it would allow you to adjust with certain changes, and still be able to get the exercise that you need.

Tip 34.

Make losing weight a competition – Losing weight can become more effective and fun if you make it a competition. Thus, it is best if you can convince someone to do it together with you. You can have your friend or your spouse as your competitor when it comes to this. After some time, check which of you is able to lose more pounds, and set a certain prize for it.

Tip 35.

Get your family involved with it – Get your family involved with the activities that you need to follow to lose weight. By doing this, you would be encouraging all your love ones to attain better health. Aside from that, you can also all work together in achieving your goals, by cooking healthy meals, doing exercises together, and such.

Tip 36.

Start with simpler workout routines – If you do not want to get discouraged in working out, it is best if you start with the basic routines first. Keep in mind that, since your goal is to lose weight, then basic routines can help you as much as the complex ones. Thus, stay away from the complicated routines at first, so that you can start at the right path.

Tip 37.

Start at a slower pace – If you have not been exercising for quite some time, then it is best to start at a slower pace first. This would provide your body the time that it needs to adjust to the increase in physical activities. Thus, start at a slower pace first, and gradually increase it, to make it more effective.

Tip 38.

Consider the needs of your body – When you workout, you should consider that your body would need some time to repair its worn out tissues. Thus, it is that you get enough rest by sleeping for at least 8 hours each night. Aside from that, your body would also need more protein, so that it can effectively build newer muscle tissues.

Tip 39.

Try different things to make it more interesting – To prevent boredom, when it comes to working out, you should try different things. Try different equipments and activities, so that you would enjoy exercising more. Just make sure that you stay on certain routines for certain amounts of time, to provide it the chance to take effect.

Tip 40.

Build the strength of your core – There are certain exercise routines, like squats, which can strengthen your core. Your core actually consists of your oblique, stomach, and back muscles; and, if you strengthen them, you would be allowing your body to become more effective in performing other routines. Aside from that, it can also prevent injuries to happen.

Tip 41.

Add some pepper into your daily recipes – When you eat spicy foods, you would notice that it can make you sweat. This is because it can boost up your body’s metabolic rate. Therefore, add some pepper into your daily recipes, so as to make them taste better, and to lose weight. This is actually one of the reasons why people who love spices are leaner and healthier.

Tip 42.

It is always better to have fresh fruits than fruit juices – Although fruit juices in most cases contain the nutrients that fresh fruits have, they are usually stripped down of the natural fibers. Fiber can actually provide you with lots of benefits in terms of losing weight, especially when it comes to appetite suppression. Aside from that, some companies may also add sugar to their fruit juices.

Tip 43.

Cut down your consumption of alcohol – Several alcoholic beverages actually contain lots of calories. Because of that, alcohol consumption should be cut out or at least be kept to a minimum level. Aside from that, when you drink such types of drinks, it can affect your activities the next day. Thus, it means that it can make you postpone your exercise, and stay in bed the whole day.

Tip 44.

Avoid mayonnaise as much as possible – Mayonnaise contains lots of calories and fats; and, they are usually added on different types of foods that people love to eat. Lots of sandwiches are filled with mayo, as well as other foods items. Thus, it is best to be careful in ordering foods in restaurants, since they can contain lots of mayo either added to the food itself, or as dressing.

Tip 45.

Put a stop to visiting a coffee shop after work – Lots of people today make it a habit to drop by the coffee shop after a long day of work. This habit can actually prevent you from losing weight. This is because tasty coffee drinks, especially those that are cold, contain lots of fats and calories. Aside from that, drinking them would also tempt you to order pastries, which can add more to your weight.

Tip 46.

Sign up for a race – If you like running, then one of the best ways to speed up your progress in losing weight is to sign up for a race. This would provide you with more motivation in increasing your pace. Aside from that, since you don’t want to be the last person to cross the finish line, you would certainly see yourself training for it.

Tip 47.

Make use of skimmed milk – When you compare skimmed milk and the regular kind, they are actually the same, except for the fact that the former contains lesser fats and calories than the latter. In other words, skimmed milk still has the necessary nutrients that one needs from milk such as vitamins and minerals. However, it can help you better in losing weight than drinking the regular kind.

Tip 48.

Monitor your weight – Monitoring your weight is one of the things that you can do in order to motivate yourself more in losing some of it. This is especially true, if you are able to lose a number of pounds each time you climb onto the weighing scale. To ensure that it is the case, then do it only once in a week or every couple of weeks.

Tip 49.

If you are following a certain workout program, start with the routines you don’t like best – When you have a workout program that you need to follow, there is a possibility that you don’t like certain routines in it. To get the most from the program, perform the routines you don’t like at the start. You don’t want to do them at the last part, since you may already feel tired, and may have a tendency to skip them.

Tip 50.

Reward yourself each time you lose a number of pounds – When you are able to reach your short term goals, it is a good idea to reward yourself each time. Although losing a number of pounds can already be rewarding, treating yourself for your favorite meal, going out with your friends, or buying something new, can provide you with more motivation to continue doing the things that helped you lose weight.

Tip 51.

Put a lists on the door of your refrigerator about the negative effects of obesity – Some of the negative effects of obesity would include increasing your chances of getting affected with certain types of diseases, making you move slower, making you feel tired sooner, and so on. List these down on a piece of paper, and put it on the door of your refrigerator. This would help you think twice in eating more food, each time you try to open it. .

Tip 52.

Avoid eating junk foods – Junk foods are usually filled with lots of salt and calories that can make you gain weight. Aside from that, they also usually do not contain any nutritional value. Keep in mind that junk foods are not just chips you eat in front of the TV set. They can also include burgers, spaghettis, fries, and such.

Tip 53.

Hit the grocery store only after eating – When you visit the grocery store, you would have a tendency to purchase lots of food items if you are feeling hungry. It can even tempt you to buy foods that are loaded with fats and calories, when you give in to your cravings. Therefore, it is a good idea to eat, even just a light snack, prior to visiting the grocery store, so that you can avoid the temptation of purchasing more than what you need.

Tip 54.

Make a plan for your vacation – If you are going on a vacation with your family, there is going to be a tendency that it can make you break your usual workout routine. Thus, it is best if you plan your vacation well. For example, book a hotel that has a workout gym inside it, or at least located near it, so that you can still have a chance to get some exercise.

Tip 55.

Remove the skin from the chicken meat before cooking – Chicken is actually a good source of quality protein, since it is not loaded with fats. Chicken skin actually tastes so good with it; however, you need to remove it if you want to lose weight. This is because it is loaded with fats and calories, which is not good when it comes to losing weight.

Tip 56.

Hydrate yourself by drinking lots of water – When you go through exercise routines, it is best to drink lots of water, so that you won’t get dehydrated. Aside from that, it can also suppress your appetite to some extent. In times when you feel hunger, try to drink a glass of water first, since you could have mistaken hunger for being thirsty.

Tip 57.

Eat more protein – When you go through certain exercise routines to lose weight, you need to load up on protein, since it can help your body in repairing worn out tissues. Aside from that, when you eat more foods that are filled with protein, it would actually make you feel full longer, which can help in controlling your appetite.

Tip 58.

Avoid salt as much as you can – Eating foods that are high in salt content is not a good idea if you want to lose weight. This is because salt can facilitate water retention in your body, as well as bloating. In addition, it can also put you at risk to high blood pressure and certain heart diseases.

Tip 59.

Eat more whole grains for your source of carbohydrates – You need to eat foods that contain carbohydrates to have the energy you need. When it comes to that, it is a good idea to choose whole grains, since they contain lots of fiber, which can prolong the digestion process. Aside from suppressing your appetite, fiber can also bring down your blood cholesterol levels.

Tip 60.

Cut down your consumption of soda – If you need to gain weight, sodas are your friends. However, since you want the opposite of that, then you have to avoid them. Sodas actually contain no essential nutrients, except for hundreds of calories that can make you gain weight in no time. Therefore, it is best to choose water whenever you are thirsty.

First and foremost, people don’t realize that what they drink is the first step in losing that first 10 pounds.

In fact, most people don’t know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry.

Water is remarkable as well. Over 66% of your body weight is nothing but water. This is also why water plays an important role in weight control.

TIP #1:
Drink plenty of water. It is recommended that you drink 8 glasses per day, but that may take you some time to work up to. Your body needs a whole lot of water. Water doesn’t just flush all the toxins out of your body, but it makes you feel better and healthier. When you drink a lot of water you just begin to feel fit and this is the motivation you need to lose weight.

The best thing about water is you can drink as much as you want because it has no calories at all. When you’re drinking a lot of water, you eat less as well because you won’t feel as though you are starving to death. Remember, if you feel hungry, try drinking a glass of water first and you’ll realize you were probably just dehydrated and not hungry at all.

The whole 8 glasses a day rule is really something you should strive for. The best way to do this and to measure your water intake is to buy a jug from the drug store or grocery store that is designed to hold exactly 8 glasses of water.

These are great weight loss tools because you can fill them up, freeze them and as it melts throughout the day you have fresh and cold water. Or, if you don’t mind your water room temperature you can drink it that way as well. All that matters is that you’re getting in the water your body needs.

TIP #2:
Start off your day with a fresh, clean glass of water. As soon as you get up in the morning, drink one down. This will help your body to get going because it won’t be fighting through dehydration.

Also, after you drink a glass of water you won’t need to eat such a large breakfast. A glass of water wakes up all the digestive juices in your body and gets it well lubricated. You can always have your morning coffee or tea, but be sure to have a glass of water afterwards. Caffeine dehydrates you and you want to ward off dehydration.

TIP #3:
Drink a glass of water before you sit down to eat. Water will naturally make you feel fuller so you don’t have to eat as much food.

TIP #4:
Have a glass of water while you eat as well. Take a drink after each bite and you will feel full more quickly so you can leave the table feeling satisfied without feeling bloated. Drinking water while you eat will also help your food to settle more quickly, which also helps you to feel full faster.

TIP #5:
Do your best to stay away from soda. All sodas are sweetened with lots of sugar. The more you can cut out of your diet the better.

Also, diet soda is still soda. It may not have as much sugar, but it has other chemicals and components that are not good for your body either. If you drink a soda, counteract it with a glass of water.

Remember, caffeine dehydrates you as well. Decaffeinated sodas still have caffeine in small amounts as well and just as much sugar, so they are not much healthier either.

TIP #6:
Fruit juice isn’t as healthy as most people think either. Juice actually has a lot of sugar in it as well. If you are craving a glass of juice, drink fresh fruit juice instead of juice that has artificial flavors and coloring.

It is even better if you can make your own fruit juice. Just be sure not to add too much sugar which adds to the calories. Instead of drink fruit juice, eat more fruit. Fruit provides your body with much needed fiber as well as vitamins.

TIP #7:
Go easy on the tea and coffee. They are pretty much harmless if you don’t add a lot of cream and sugar to them. It is the cream and sugar that becomes fattening.

Think of it this way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are essentially eating a piece of chocolate cake every time.

Now think of how many pieces of cake you are eating when you have a Venti Starbucks Latte – yikes.

TIP #8:
If you must have your tea and coffee, try to drink it black. Black tea or coffee actually has health benefits to it as long as you counteract the caffeine in your body with a nice big glass of water.

Caffeine is also not good for you because it affects functions in your body, like your metabolism.

Another type of tea that you can drink freely is green tea. Green tea has been used as a medicine in China for over 4,000 years. It aids the digestive system and can help ease an overly full stomach and it has been linked to a reduction in cancer risk.

TIP #9:
If you can say no to alcohol, then that is best. Alcohol beverages are not exactly good for you, although a glass of red wine does have heart benefits, most are just fattening.

Beer is especially fattening. Cocktails are fattening depending on what they are made of. For instance, whiskey and Coke.

The whiskey may not be fattening, but the Coke definitely is. Plus, after a few drinks most people get the munchies and when you’re feeling a little inebriated and hungry you won’t be able to make rational decisions regarding your diet and it’s usually late at night, just before you pass out from a night of drinking, that you overeat.

The overall combination is just not a good one.

TIP #10:
If you must have alcohol, try dry wine. Dry wine is better than your sweet wines, because sweet wines have more sugar! Dry wines have sugar, but most of it has been fermented away into alcohol and from a weight gaining perspective, dry is better.

TIP #11:
Another word on coffee, that is not necessarily bad, but more interesting than anything. Some people have reported that when they drank black coffee before exercising, they lost more weight.

There’s no scientific proof to back this, but nutritionists believe it may be caused by the body being forced to depend on fat for fuel. Hey, it’s worth trying if you can stand black coffee. Just remember to drink plenty of water during your exercise!

TIP #12:
Avoid drinking excessive amounts of coffee, as it desensitizes your body to the natural fat burning effects that caffeine has. One or two cups (if the day’s really slow to get started) max.

A collection of 30 basic weight loss tips

Tip 1.

Make a plan – If you want to lose weight, you need to make a plan for it. Planning involves setting your goals both short term and long term ones.

With proper planning, you would be able to have an effective guide on the steps that you want to take, towards losing pounds of weight. Aside from that, it would also keep you motivated.

Tip 2.

Watch sports – When you watch people playing sports, whether you are going to do it by visiting stadiums or simply watching them on television, you would see how fit the athletes are. Because of that, you would be inspired more in hitting your fitness goals.

Aside from that, you might even be motivated in getting involved with certain types of sports.

Tip 3.

Maintain proper posture – When you stand or sit down properly, you would not just ensure that you would be able to practice proper breathing techniques. It would also help you look thinner, aside from the fact that it can develop the core muscles of your body.

Standing straight would keep your abdominal muscles tightened, which can develop the strength of your stomach and make you lose weight.

Tip 4.

Make a list of the disadvantages of gaining more weight – One of the things that can provide you the motivation to lose weight is to make a list of the disadvantages of gaining
more. When you gain more weight, you may find it harder to fit into your clothes. Aside from that, it can also put you at risk to certain diseases.

Other disadvantages would  include easily becoming fatigue, not being able to perform certain physical activities, and many more.

Tip 5.

Get yourself a pet dog – When you go and visit the park, take a look around you, and you will see people with their pets. One of the things that you can observe is that, most pet owners are not fat. This is because their pets can increase their daily physical activities, when they walk them around the neighborhood each day.

Aside from that, if you have a pet, you can play with him all day, without realizing that you are already burning calories.

Tip 6.

Warm up before starting your workout routine – Warming up prior to starting your workout routine would give you lots of benefits. Aside from preventing certain injuries, it can also ensure that your muscles are loosened up properly. Because of that, you would be able to perform the routines the right way, and benefit from them.

Tip 7.

Motivate yourself – Without the right motivation, you may not be able to reach your weight loss goals. Thus, it is best if you come up with ways to get motivated. One of the ways to do it is to imagine yourself when you have already lost weight. Aside from that,
you can also list down the advantages that you can enjoy with it.

Tip 8.

Inform your friends and family of your plans – Prior to taking the steps in losing weight, it is best to inform your friends and family about it. This is because, they can provide you with the support you need. They can provide you encouragement, and they can also help
in preventing you from eating foods that are unhealthy.

Tip 9.

Dream about losing weight – Before you sleep at nights, you should dream about what you would look like when you lose weight. You should picture yourself and the other things that you would enjoy when you already lost some pounds. This would help you get
motivated just before sleeping, which would help you start your day the following morning, thinking about the things to do to lose weight.

Tip 10.

Take a picture of yourself prior to taking the initial steps in losing weight – One of the best ways to monitor your progress is to take a picture of yourself just before you start.
By doing this, you can compare it with a new image after weeks of doing certain things, which can help you lose weight. Thus, it is also best if you take pictures each time you lose a certain amount of weight.

Tip 11.

Chew your food thoroughly – When you chew your food thoroughly, you would not just enjoy your food better, but it can also help you lose weight. This is because doing that would prolong your time of eating, which would provide your body a chance to distinguish being full. In short, when you eat slower, you would be consuming lesser amounts of foods, than eating faster.

Tip 12.

Avoid sitting down for long periods of time – Sitting down for long periods of time can develop back or neck pain. Aside from that, it can also prevent you from losing weight. However, if you cannot avoid it, you can still help yourself lose weight by walking around the hallways from time to time. You can also walk around the building during lunch and break times.

Tip 13.

Make use of your feet instead of your hands – It is always better to stand and make use of your feet instead of your hands, so that you would lose weight. An example for this is when you need to communicate something to your colleague, who is just a few meters away from you. Walk towards him instead of using your email, so that you can burn some calories in the process.

Tip 14.

Use the stairs instead of the elevator – When you are on your way to your office, which is located at a certain floor inside the building, make it a point to use the stairs instead of the
elevator. This would help you burn more calories and lose weight. Do this everyday, so that you can achieve your goals soon.

Tip 15.

Park your car a few blocks away from your destination – Whether you are going to a grocery store or to your office, parking it a few blocks away from your destination would help you lose weight. Doing this would let you get some exercise, by walking a few meters to get to your destination. Aside from that, it would also help you in saving some gasoline.

Tip 16.

Play with your kids more – Losing weight can be fun, especially if you have kids who are longing to spend more time with you. Schedule a playtime with them each day, such as after your work or during your lunch time if you go home. When you play with your kids, since it is fun, you won’t even notice that you are already burning more fats and calories.

Tip 17.

Become a do-it-yourself person – Doing lots of things by yourself can help you lose weight. Thus, becoming a DIY person would help you in achieving your goals. What you can do is to take a look around your place, and see if there are things that need to be repaired, and do it yourself. Aside from that, you can also think of certain projects for you home, and do it from scratch, or check for DIY kits in the market.

Tip 18.

Wash your car – Your car needs washing on a regular basis to keep in clean. To lose weight, instead of taking it to car washing stations, you should wash it yourself, so that you can get more exercise. Make sure to do it properly, so that you can lose weight and have a shiny vehicle as well.

Tip 19.

Clean the house – Cleaning the house yourself, won’t just help in making it more beautiful, but it can also help you lose weight. Make this a regular activity, in which you can do it every weekend or so. When you do it on a regular basis, you can eventually set a routine that you can follow easily.

Tip 20.

Organize the things inside your house – Organizing the things inside your house can help you lose weight. This could involve activities like arranging your books, appliances, as well as your furniture. Do it yourself, so that you would also be able to apply your own artistic sense. With that, you won’t just be losing weight, but also improve the ambiance of your place.

Tip 21.

Water the plants with the use of pail and dipper – Whether you like to care for plants or not, you should water them everyday. Doing that will not just make the plants grow faster, but it can also help you lose weight. Make use of a pail and a dipper instead of a water sprinkler, so that you can do it while getting some exercise.

Tip 22.

Eat oatmeal – Eating oatmeal can greatly help you in losing weight, especially if you do it in the morning. Oats are actually loaded with dietary fiber, which can naturally suppress your appetite. Aside from that, due to its high fiber content, it can also make your body burn more calories in processing it.

Tip 23.

Become more conscious of portion size – The more you eat, the more you could actually gain weight. Therefore, you could still gain weight, even if you workout and eat healthy
foods, if you are still providing your body with more calories than it needs. Therefore, you need to control your daily portion, so that you can lose weight.

Tip 24.

Eat an apple before dinner – Eating an apple just a few minutes to eating dinner can help you lose weight, since it can suppress your appetite effectively. You can also do it during
snacks. It is better to include the skin, as long as the apple has been grown organically, since it contains lots of essential nutrients.

Tip 25.

Eat banana when you wake up in the morning – When you eat a piece of banana when you wake up, it would provide your body with the energy that it needs to jumpstart your day. Aside from that, it is also loaded with nutrients, which can help you maintain good health. More importantly, it can also help in suppressing your appetite naturally.

Tip 26.

Drink water minutes before eating breakfast – Drinking water in the morning, especially before eating breakfast, can give you the feeling of being full. Thus, it can suppress your
appetite to some extent. Aside from that, it can also help you cleanse your system more effectively by flushing out toxins.

Tip 27.

Eat at home – When you eat outside, such as in coffee shops, restaurants, and fast food outlets, there is always a tendency for you to eat foods that can encourage weight gain. Aside from that, you are also not sure about how much oil they cook it with, and what ingredients were added. Thus, it is always better to eat at home, when it comes to losing weight, and keeping your body healthy.

Tip 28.

Cook your own meals – When you cook your own meals, you can ensure that you are adding ingredients that are not fattening. Aside from that, you can also monitor the amount of salt you would be adding. Focus more on healthy recipes though, so that you can follow a diet that is healthy and not fattening.

Tip 29.

Pack food for snack – When you work, you may want to eat a sandwich or something, whenever it is your break time. Packing food for your snack can help you ensure that you are eating healthier types of foods. Aside from that, you can also save more money along the way, since eating out for snacks can become expensive.

Tip 30.

Make sure that your goals are achievable – It is very important to set goals in starting your weight loss program. However, make sure that they are achievable in a certain period of time. By doing that, you would provide yourself with more encouragement and motivation, each time you are able to reach them.