Tips

1. Drinking ice cold beverages will burn more calories.

2. If you are dehydrated you may burn 3% fewer calories.

3. If your urine is darker in color than light straw in color, you may not be drinking enough water.

4. Crash diets (less than 1,000 calories a day) may result in higher percentage muscle loss, which slows your metabolism.

5. Hot foods will fire up metabolism: capsaicin found in chili peppers exude heat and can turn the metabolism up a notch while reducing hunger.

6. Eating protein will rev up your metabolism. So eat the correct amount, weighing your portion AFTER it is cooked.

7. If you are short on time, exercise at a higher intensity for metabolic after burn.

8. After the age 20, the average woman loses ½ lb of muscle per year, for a total of 5 lbs per decade. This can contribute to a 15 lb gain per decade. Therefore STAY ACTIVE. 30 minutes a day is great!!

9. Always eat breakfast to get your metabolism up & going. Your metabolism slows when you sleep & if you don’t eat breakfast your body stays in hibernation mode.

10. Up your fidget factor. (That’s moving your body & moving burns calories)

11. 67 minutes: average time Americans spend eating meals per day….which means only approx 20 min per meal! We need to slow down, chew thoroughly & take breaks between bites. Slower eaters take in 10% fewer calories.

12. Sodium is already in food. Nutritionists tell us sodium should be limited to 2400 mg per day

13. WATER WATER WATER!!! 64 oz + 8 oz for every 25 lbs you need to lose. Mild dehydration causes daytime fatigue, short term memory loss & problems focusing & staying focused.

14. Don’t be negative! ALWAYS be positive. EXAMPLE: Don’t think/say “I think I'll lose weight”, say “I will lose weight!”

15. The darker the leafy greens, the more nutritious they are.

16. Don’t kill a healthy salad with dressing. THINK THIN. French & Italian spread more easily than the thicker dressings... Always ask for dressing on the side then lightly dip your fork before you spear your salad.

17. 3 oz. of alcohol reduces the body’s ability to burn calories by 1/3.

18. It takes 48 hrs to recover from excess carbohydrates.

19. Will walk for food. 2 McNuggets 3,360 steps, small fries 6,720 steps, Big Mac 18,560 steps.

20.  Fiber is your weight loss friend. It fills your stomach quicker than fat & protein & generally keeps the digestive tract in good shape. Fiber attracts & binds to fat. It helps fat move through the digestive tract without being absorbed & stored in the body.

21. If you are more than 30% above your goal weight, exercise before you eat. This will help you metabolize your food better. But less than 30% above your goal weight exercise after your meal. You’ll burn more calories.

22. Water is a natural diuretic – an intake of water tells the brain it is going to receive adequate fluid, therefore less existing water needs to be retained in the body.

23. Drink water on an empty stomach so you don’t dilute the digestive juices needed to absorb enzymes from your food. It also allows the water to go directly to work breaking down fats & toxins so they may be flushed via the kidneys.

24. American women consume 335 more calories per day than they did in the early 1970’s.

25. ”WHETHER YOU THINK YOU CAN OR CAN’T YOU ARE RIGHT”-Henry Ford
So STOP the body bashing!

26. ”Had I known I was going to live this long I would’ve taken better care of myself.” So think in terms of “Health Gain” rather than “Weight Loss”.

27. While dining out, don’t be afraid to make special requests! It is one of the most diet savvy things you can do!!

28. Don’t give in to a craving right away! They usually last 10-20 minutes, so take a walk, call a friend or read a book…anything to get your mind off it.

29. To keep your metabolism burning, don’t go longer than 3-4 hours without food.

30. Plan ahead!! Keep things around that are healthy to grab on the go.

31. Having trouble getting your daily amount of water? Try drinking through a straw.

32. If weight loss slows, leave off bananas, juices & grapes. (These are high in sugar) Eat more citrus, strawberries, apples & pineapple.

33. Are you retaining fluid? Try mixing 16oz water, make it cloudy with lemon juice (you may add sweetener).

34. At a plateau? Eat tuna & tomatoes 1 meal everyday for a week.

35. Stop eating on the run, on the street or in front of the TV. Confine eating to one place…the table.

36. Keep a food journal daily. This makes you more accountable for yourself.

37. Too tired to exercise? DO IT ANYWAY. Too depressed to exercise? Do it anyway!! YOU WILL FEEL BETTER!!

38. Kidneys can’t function properly without enough water. When they don’t work at capacity, some of their load is dumped onto the liver. The liver’s primary function is to metabolize stored fat into energy. But if the liver has to do some of the kidney’s work it can’t operate at full capacity.

39. Going to a potluck dinner? Take things that are on your diet program.

40. At a plateau? Exercise in intervals… Every 5 min, really pick up the pace. Hold this pace for about a minute, then slow back down for about 5 min, and then repeat process.

41. A traditional holiday meal at Thanksgiving & Christmas packs approximately 3,000-3,400 calories. So be careful!

42. Wear something tight when going out to eat. This helps remind you of the uncomfortable sensation you have when you’ve overeaten.

43. Eat a rainbow diet, incorporate fruits, vegetables, & whole grains, into your diet.  Try to eat something from each color group.  Eat seasonal or frozen fruits & vegetables.

44. Exercise:  If you haven't exercise in a while.  Work into it gradually, for instance:  Start with 10 minutes a day & gradually adding time daily.
Make it a family affair. Play ball with the children.  If you are a new mother, carry the baby in a soft carrier, rather than pushing in a stroller, that is like carrying & 8 lb weight.  You can do lunges with this method also. Need accountability, get an exercise partner.
 
45. A salad can be low calorie or it can be loaded with a lot of empty calories.  Watch the cheese, croutons, bacon bits, & dressing.  Order dressing on the side, & dip your fork in the dressing before you fork the salad.  That will give you a little flavor.  Or have the fat free dressing.
 
46. Don't like fat free dressing, (at home) buy the low fat dressing & mix it half & half with vinegar. Cuts the calories in half.  Taste really good. I do this with the low fat ranch.
 
47. Do not eye ball your food.  Always weigh your protein & measure your vegetables.  Getting the correct amount is so crucial for your healthy weight loss.  Not getting enough food will slow your metabolism.  Never cut yourself short on your food, especially the protein.  The protein protects the lean muscle mass.
 
48. When we lose muscle mass, our metabolism slows.  Another reason to stay active as we age.  Every year after the age 30, we staring losing muscle mass, if we do not exercise.
 
49. Losing 10% of our excess body weight, decreases chances for diabetes, cancer & heart disease.
 
50. Exercise has been proven to help with depression.  Helps to put out the feel good hormones.  Too Tired to exercise, DO IT ANYWAY!!!  You will feel better.
 
51. Exercise helps decrease the appetite.
 
52. Are you really hungry?  Wait 20 minutes.  Have a drink of water, or any unsweetened drink, if after that you are hungry, have some protein.
 
53. It takes 20 minutes for the message to get to your brain from your stomach that you have had enough to eat.
 
54. Eat slow, chew your food really well, this will also aid in digestion, put your fork down between bites.  This will help your slow down.
 
55. Do not eat in front of the T.V.  You won't be paying attention to your food.  Make your meals a special event.  Sit at the table, savor the flavors, you will find you will be more satisfied.