100 Weight Loss Tips - PDF eBook Book Free Download - Shanika Lakmali (read this if .TXT) 📗

simply changing how you prepare your food. How food is cooked has just as much to do with how healthy it is or is not.

Tip #45: Instead of frying in oil or fat, try baking those items instead. Baking does not require all the fat and oil that frying requires and your food is not soaking in those substances while it cooks.

Tip #46: Use non-stick frying pan spray so you don't use oil. Also, pans that are non-stick don't require as much, if any oil.

Tip #47: Boil vegetables instead of cooking them. You can also steam them, as this is probably the healthiest way to eat foods like cabbages, cauliflower, broccoli and carrots.

Tip #48: Be leery of no fat and low fat food items. There are many of these food items on the market, but they are not exactly healthy. Many of these food items use some sort of chemical or carbohydrate to sweeten them so that they taste better. However, the body turns these chemicals and carbohydrates into sugar in the body, which means they are still getting turned into fat.

Tip #49: Don't fall victim to crash diets. These are bad for you and do more harm than good in the long run. The short term results are typically that you will lose a few pounds, but once you give them up then everything comes back and your weight is worse the second time around. You cannot survive on a crash diet and you eventually get to a point where you have to give it up.

Tip #50: Chew your food at least 8 to 12 times whether it is liquid food, sweets or ice cream. This adds saliva to the food that digests the sugar. When food isn't eaten properly and is just swallowed, you fill your stomach with food that isn't ready to be digested and it then does not yield the health benefits that you need.

Tip #51: When you are cooking with oil, use a good Extra Virgin Olive Oil. It is more expensive than vegetable oil, but the health benefits are much better and it is worth the cost. Olive oil has been associated with a reduced risk in coronary heart disease and helps to increase the elasticity of the arterial walls which reduces the chance for heart attack and stroke.

Exercising to lose weight

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 #52: 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 #53: 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 #54: 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 #55: 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 #56: 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 #57: 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 #58: 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 #59: 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 #60: 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 #61: If you decide to increase the length of your workouts, do so gradually. The same is true for the intensity of your workouts.

Tip #62: 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 #63: 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 #64: 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 #65: Don't lie down if you can sit. Same concept as the two above.

Tip #66: 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 #67: 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 #68: Walk around while you're on the telephone. You'll get a good workout if it is a long conversation.

Tip #69: 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 #70: Quit smoking. Smoking does not contribute to your weight exactly, but it does lead to erratic eating behaviors and increases caffeine dependence.

Tip #71: 10 minutes of cardio a day is good for most, you can get this by other methods than running.

Tip #72: If you can't run for a physical reason, then try 15 minutes of brisk walking to keep fit.

Tip #73: 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 #74: 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 #75: 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 #76: Walk along or climb the escalator with it or just take the stairs.

Tip #77: 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 #78: 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 #79: 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 #80: 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 #81: Suck in your stomach when you walk. Walk properly, but do your best to keep that stomach tucked in. You