Weight Loss Guru


Dieting Tips

Tips On Dieting to Loose Weight Fast:

* Sometimes all you need is the taste of something when you are craving it. Yes, if you are dieting and craving something like cookies just have one or two, it won't kill you. Then after that just drink some water. In the end, if you are really trying and working hard everything will balance out. A little cheating once or twice a week will save you from really bingeing if you try and fight it.

* When preparing meat, always trim the fat off of it. Or if it is something like chicken, remove the skin. If that is too bland chop it up and add it to something like rice.

* If you must fry things, use a non-fat cooking spray. This will save you many calories versus cooking with oil. For example, one tablespoon of cooking oil contains 120 calories. Whereas a 2.4 second spray of PAM contains only 16 calories.

* Set goals for yourself. If you don't really know where you're going you have less of a chance of getting there. You don't have to make your goals too large, just keep in mind that a number of small goals will equal one large goal!
Write your goals down. This is very important. It will serve two purposes. 1. It will keep you motivated because it will be a constant reminder and 2. It will keep you from forgetting. Your plan will also seem more 'real' to you if you write your goals down. In front of you will be a tangible reality.

* Try to eliminate doubt. While it's only natural to be discouraged once in awhile it definitely does not help. Try to take things one day at a time and when you see your first minor improvements it will motivate you like no other.

* Find someone to 'report' to. People tend to be more dedicated when they know after a week or two they need to check in with someone. Find someone to walk with for example, a close friend or even a diet buddy. Share your goals! Trying to do things on your own can sometimes be a lot harder.

* Think of things you want to do after you've lost the weight and write them down. Keep these things planted firmly in your mind and try to add new ones along the way.

* Make sure your goals are realistic. Nothing can discourage a person more than unrealistic goals

* The real key to losing weight is consistency. If you start missing meals or skipping workouts your progress will slow down to the point of discouragement.

* The first step you should take is to adopt healthier eating habits. Not only will you gain more food volume this way but you can use natural low calorie seasonings such as onions to improve the taste. This is proven for long term health and fat loss while removing the strain of dieting itself.

* It takes the brain approximately 20 minutes to tell the body that it is full. Therefore, if you eat slower or wait awhile before you decide to take more you are less likely to eat more than you need to.

* Never go to the grocery store while you are hungry. You will almost always end up with something that you do not need, like junk food for example. It is also a good idea to plan ahead and arm yourself with a grocery list.

* Drink an 8 oz. glass of water before and after each meal. This will help battle the feeling of being hungry while restricting your calories.

* No matter what type of diet you are on, the main objective is a slight reduction in calories, therefore resulting in mild to extreme hunger attacks. Don't worry - this is normal. Usually it will take a week or two for your stomach to shrink and adjust to these new portions. That's why the first few weeks are the hardest. If you can get past that you will find it easier.

* Next time you go to grab that quick snack ask yourself, "Am I really hungry?" You would be surprised at how many times we eat for other reasons such as depression, habit or sheer boredom. If you find that the reason is one other than hunger, try and replace it with another pleasure to take its place.

* For many years it has been reported that things like peanut butter are fattening and that they should be avoided...especially while dieting. But the fact of the matter is that fat takes longer to digest than any other macronutrient (carbs and protein) and will therefore leave you feeling full a little longer. Just remember eat it in moderation.

* Increase your metabolism. If you eat the same amount of calories day in and day out your body will get used to that specific amount of calories resulting in a slower metabolism. Give it something to work with and eat more calories once every week or two. Your metabolism will then speed up over the week as a result.

* Lose weight with spicy foods. Eating hot peppers can increase your metabolism. Frequently adding them to meals will increase your body temperature therefore creating a more constructive metabolism. Slowly incorporate them into your meals because adding too many at once might be a shock to your system.

* If you are always on the run because of work or school and simply don't have the time to prepare healthy meals quickly, try a protein bar. They come in many delicious flavors such as chocolate and eating more frequently also works to speed up your metabolic rate.

* Don't get greedy. If something is working whether it be diet or exercise don't just drop it totally in favor of something you have never tried. Instead, slowly incorporate your new discoveries into your program and test variables one at a time. This way you will be able to determine more effectively what is working and what isn't.

* Eat the foods you like. Nothing can deter a person more from sticking to a weight loss program than having to eat foods you simply detest. Just because you are hungry doesn't mean you'll eat anything. It will just make it worse and you'll still be craving other foods.

* Write down what you eat and stick with it. You'd be surprised at how many extra things you might be eating if you don't write your menu down. Either plan ahead with your food intake or start keeping a food journal just to see.

* Remember that diet and exercise are a 50/50 ratio. If one or the other is missing you will be less likely to succeed. You can exercise a great amount but if you are taking in too many calories you won't see dramatic changes in your appearance. And if you don't exercise your body will more likely use muscle for energy rather than fat. Aerobic exercise burns fat. Starvation eats up muscle.

* Concentrate on fat loss, not weight loss. Your appearance is what counts, not how much you weigh. Since muscle is heavier than fat you might be surprised. And remember, muscle burns calories. Eat regularly and don't skip meals. If you wait more than 4 hours your metabolism starts to slow down.

* Don't ever give up. Never view yourself as a failure. The only time you fail is when/if you quit.

* If you find that you have trouble getting excited about diet or exercise try working out with a friend or getting a 'diet partner.' That way you will not feel so alone and you can feed off of each other when the other one is feeling down.

* Think you're not doing well? Take a look at some older pictures of yourself, when you were at your heaviest.

* Be careful what supplements you buy! Be very careful when doing your research. Sometimes a supplement can be very effective as a product but can be totally wrong for your situation. Ask questions, read labels, and always keep up to date on what's happening.

* Remember that it does take time to gain weight and the same is also true with losing weight. The longer it takes the more permanent your goals will be.

* If you are extremely overweight you should ease into your program. Nothing can be more frustrating and shocking to your mind and your body than just cutting 1000 calories or more and exercising really hard, especially if you have not exercised before.

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