Weight Loss Tips

Instructions Step 1: Load up on spring veggies Head to your local supermarket — or, better still, a farmer’s market — and load up on spring produce. Step 2: Know your portions Know proper portion sizes: One carbohydrate serving is a slice of bread; 1/3 cup cooked rice or 1/2 cup cooked pasta; or 1 …

Instructions Step 1: Understand that water has zero calories Understand that drinking water fills up the stomach with a substance that has zero calories. It’s a great adjunct to a weight loss diet because, if you’re full of water, you will not eat as much. TIP: Researchers in Germany have reported that water consumption increases …

Instructions Step 1: Know the ranges for women Know the body fat ranges to aim for if you’re a woman. 10 percent body fat is the absolute minimum; athletes tend to be in the 14 to 20 percent range. Fit people are at 21 to 24 percent. 25 to 31 percent is acceptable, and 32 …

Instructions Step 1: Set a goal Set a realistic weight-loss goal. Don’t fall prey to the “false-hope syndrome” and try to lose the weight too fast — unreasonable goals are a bigger diet killer than chocolate cake. Know your BMI and work from that. A good, healthy goal is 1 to 2 pounds a week. …

Instructions Step 1: Set realistic goals Set realistic goals. This is the first step in achieving weight loss. Set goals that allow you time to lose the weight. Also set goals that you can track — both long-term and short-term — in terms of eating right and exercising. Step 2: Write your goals down Write …

Instructions Step 1: Understand body fat percentage Understand that your body fat percentage is the percentage of fat on your body. If you weigh 150 pounds and have 10 percent fat, your body is made up of 15 pounds of fat. Step 2: Recognize the need for fat Recognize that your body needs a certain …

Instructions Step 1: Find measurement tape Find a flexible measuring tape marked with inches. Step 2: Pinpoint the largest girth Hold your head erect, with chin up, in a standing position and locate the widest part of your neck. TIP: Zero in on the larynx, or Adam’s apple, which is typically the widest part of …

Instructions Step 1: Understand antioxidants Understand that acai is rich in antioxidants, like many other fruits. Antioxidants may help protect you against diseases, like cancer and heart disease, but research is lacking that they aid in weight loss. TIP: Acai contains 10 to 30 times more antioxidants than red wine. Step 2: Know it’s unique …

Instructions : Before starting any fast or cleanse, be sure to consult your doctor, as some individuals should not fast with certain conditions or medications. Step 1: Prep your body Prep your body a few days in advance by cutting out cigarettes, alcohol, and caffeine. Reducing your intake of sugar, red meat, and dairy will …

Instructions Step 1: Keep a journal Keep a journal with all the tricks that helped you successfully lose weight in warm weather, like eating more fruit and salads and exercising, and adapt them for winter. Step 2: Exercise daily Exercise daily for 60 minutes. It’s okay to break it up into smaller increments; park further …

Instructions : Consult a doctor before embarking on any diet. People should not consume less than 1,200 calories per day without medical supervision. Step 1: Do the math Know the mathematics of losing weight: You must cut 3,500 calories from your food intake to drop one pound of fat. To do that, you have to …

Instructions : Consult a doctor before starting this diet. The diet usually begins in the hospital where the person is observed closely. Step 1: Fast the body Fast for 24 to 36 hours until the body produces a moderate to high amount of ketone. Step 2: Keep ketone levels high Keep ketone levels high by …

Instructions Step 1: Eat more frequently Eat smaller meals more frequently to keep your metabolism humming and your blood sugar from dropping too low. Step 2: Cut out processed foods Cut out processed foods high in fat and sugar and low in nutritional value, such as snack foods, soda, and fast food. Step 3: Switch …

Instructions Step 1: Calculate your BMR Calculate your basal metabolic rate – the daily number of calories your body needs to function. For women, the formula is 655 plus 4.3 times your weight in pounds plus 4.7 times your height in inches, minus 4.7 times your age. For men, start with 66, add 6.3 times …

Instructions Step 1: Involve your family Involve your family in planning, selecting, and cooking meals. Cooking together can be a fun way to bond. Step 2: Prepare a healthy diet Prepare healthy meals at home that include whole grains, fruits, and vegetables. Step 3: Eat meals together Eat meals together at the table. Take this …

Instructions Step 1: Log your food intake Log your daily food intake. In order to lose weight, you have to burn more calories than you consume. Step 2: Eat a balanced diet Eat a balanced diet that includes fruits and vegetables. Add protein to your diet for muscle growth and repair. Step 3: Decrease calories …

Instructions Step 1: Count calories Count your calories and keep a journal of your intake. In order to lose weight, you have to burn more calories than you consume. Step 2: Eat a balanced diet Eat a balanced diet that includes fruits, vegetables, lean meats, beans, nuts, and whole grains. TIP: Eat five to six …

Instructions Step 1: Eat only when you’re hungry Eat only when you’re hungry, and stop when you’re full. Over time, this can retrain your brain to eat out of hunger, not habit – a key to permanent weight loss. Studies show that much of our eating is done on autopilot. TIP: Eat slowly: It takes …

Instructions Step 1: Eat breakfast Eat breakfast. Research shows that successful dieters and maintainers alike start the day with a nutritious breakfast, which helps prevent overeating the rest of the day. Step 2: Choose low-fat over low-carb Choose a low-calorie, low-fat regimen. That, and portion control, seem to help people keep their overall calories in …

Instructions : Consult your physician before beginning any diet or new exercise regimen. Step 1: Understand the diet Understand the diet. Created by a nutritionist, Volumetrics is based on the idea that you can eat more food and still lose weight. It’s all about energy density. TIP: Find more information about the diet in the …

Instructions : Always consult a physician before attempting to do any exercise or diet plan. Step 1: Reduce calorie intake Reduce your calorie intake. One pound of fat contains approximately 3,500 calories. To lose two pounds per week, you will have to burn or decrease your daily calorie intake by 1,000 calories. Step 2: Exercise …

Instructions Step 1: Use your own scale Always use the same scale. Scales that haven’t been calibrated recently can be off by as much as four pounds, so using a variety of scales will make it more difficult for you to monitor gains and losses. TIP: To check your own scale’s accuracy, put a five-pound …