New week, new issue or our "weight loss and diet tips" series. Missed last week's first 12 tips? Here's an handy link to quickly get back to them. Feedback and comments as always welcome!
13. Weight loss buddy - Having a weight loss buddy can be such an amazing help when it comes to your weight loss. Especially if you and your buddy are a bit competitive in nature anyway. Set a goal and see which one of you reach the goal first.
14. Women are not the same as a man - If you are married one of the best ways to lose weight is to lose weight as a couple. Just like in the Weight Loss Buddy tip above you and your spouse could challenge each other.
But, keep in mind, that weight loss between a man and a woman is entirely different. Women have a tendency to lose weight at a much slower pace. And, this can be frustrating for the wife when the husband is losing weight quite rapidly. Check out Gender differences in Weight Loss for more information.
15. There is no magic pill…. Get Over IT!! - Once you get over the fact that there is no easy way to lose weight and no magic pill you can take you will be much better off. There are so many advertisements in magazines, TV, and online for Weight Loss Pill that do magic and make you lose weight quickly.... but they are lies. They don't work. Accept this fact and move on.
16. Chart your Weight Loss - Charts are fun and they can be a huge motivator when you look at your progress in different colors. Not only are they great to look at at the end of your diet journey, but they can keep you motivated during the journey as well.
17. Find out your ideal weight
- It is very easy for someone wanting to lose weight to set a weight loss goal for a weight that they use to be at.... say, when they were in College. But, maybe trying to get down to a weight you were at when you were 21 years old is not an ideal weight for a person in their 40's.
Use a Health Calculator to find your ideal weight. These calculators will look at your BMI to come up with your ideal weight.
18. Go fast food if you want to…. Just have a plan - I know that most thing that you read about losing weight tells you to stay far away from Fast Food. And, with good reason.... any fast food is high in calories, fat and salt. However, I also know that staying away from Fast Food in this day and age is easier said then done. With that said, here is a guide to the best foods at Fast Foods to help you pick the best choices.
19. Have a good scale - If you are planning on losing weight you need an accurate scale. If you have a little extra money to spend on a digital one I say, "Go for it!!". The reason I say this is that the digital scales usually give the weight to the smallest tenth. When you are first beginning to lose weight the tenths might not matter so much. But, when you weight loss begins to slow its nice to know when you are losing a part of a pound.... keeps you motivated when things get slower as you get closer to reaching your goal weight.
20. 1-2 pound a week weight loss…. Don’t try for more - The slower the weight comes off the longer and better chance of it staying off. If you are losing too much weight too fast it is probably coming from water weight or you are cutting too many calories. So, the minute you go back to a more normal calorie count the pounds will pack back on. However, if you don't lose more than a pound or two a week (normal range of weight loss) the chances of the pounds staying off is a much, much better chance.
21. Fat weighs less than muscle, but they are very different!! When you begin adding a work-out to your weight loss regimen you might be disappointed to see that the scale stopped moving down as quickly or not at all. But, don't be too discouraged. The reason that this sometimes happens is that muscle weighs more than fat. So, when you start exercising and your fat begins changing to muscle you might notice a slowing down of weight loss. But, you will notice that you are losing body inches. Muscle weighs more than fat, but muscle takes up less room than fat. So, really the scale at this point should not matter too much. Go by how your clothes fit on your body. This is just temporary... the scale will begin dropping again. Keep up the dieting and exercising.... you are going in the right direction.
22. Get your beauty rest - Getting plenty of rest while can be helpful in trying to achieve your weight loss goals. An increase in cortisol as a result of sleep deprivation could promote increased fat storage. So, get plenty of Beauty Sleep!!
23. Enjoy each bite of food…. Do not scarf it down. Enjoy it. - It's true. By setting down your fork or spoon every time you place food in your mouth and chewing each bit to its fullest you could be eating less calories... A lot less calories. It is thought that it could be around 20 pounds less food in a year. The reason for this is that it takes your brain 15 minutes to figure out it is full. So, by eating slower you are giving your brain enough time to figure out your full before you are completely stuffed.
24. You shouldn’t feel deprived. Snack on food. Carry snacks with you. - Feeling deprived is a horrible feeling. And, when you are feeling deprived you tend to make some terrible choices. So, to make sure this doesn't happen when you are feeling hungry make sure to carry some healthy snacks with you. Snacking is not bad at all. I have two snacks a day. It is the choices of snacks you have to watch out for. That's why you should always make sure you have a snack on you, in the office and in the car in case you are in need of something fast.
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