1) Eat five to six small meals a day. This keeps your insulin level regulated and your metabolism up. Be a cow and graze. 2) Limit your complex carbohydrates and processed flour intake after about 5 p.m. This includes pastas, rice, breads, cereals, etc. 3) Minimize sugar and non-dietary fat intake. Cut out desserts. If you crave something sweet, brush your teeth or drink something hot. That should quench your cravings. Gum works, too! 4) If you're famished before you sit down for a meal, drink a glass of seltzer. This will slightly fill your stomach so maybe you will not stuff yourself silly! 5) Limit your alcohol intake. If you do decide to drink, consume light beer or mix your drinks with water or seltzer (this will keep your calories down). A beer, glass of wine, or a shot of liquor is approximately 150 calories each. These can add up quickly!
7) Drink eight glasses of water a day. Water improves your liver function. If your lovely liver runs more efficiently, it will break down fat more effectively. 8) Walk as much as possible. Take the stairs often. Get outside and move your butt as much as you can! Don't be a couch potato.
9) Take up a weekend or after-work sport like running, cycling,
tennis, boxing, swimming, etc. You should be doing some sort of aerobic work for at least
20 minutes, three times a week, to get effective cardiovascular results. After all, your heart
is your most important muscle! 10) Don't be lazy! It takes a deficit of about 3500 calories a week to burn a pound of fat. It probably took a while to gain your weight, and it will take some time to lose it. It is unhealthy and dangerous to lose more than three pounds of fat per week. If you're committed and motivated, you'll be successful and probably even learn to like it! By Doug Joachim, Hearts & Minds volunteer writer. Doug is a NYC physical trainer with more than six years' experience. He has a Bachelor of Science with an emphasis in Exercise Science. Additionally, he is certified by the American Council of Exercise and the American Academy of Medical Exercise Specialists.
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Helpful Info Site Guide |
It's easy to gain weight, especially around holiday times.
It's also easy to lose weight with a little willpower and a good strategy. Here
are ten
techniques:
6) Dinner should not be a large meal. If you frequently eat out, a
good trick is to split your meal the moment you get it and take half 'to go.'