Welcome to our list of the top weight loss secrets. If you want to lose weight, there are the rules you need to follow. We have divided these rules into three sections: Common Sense, Exercise, and Food & Drink.
21. Eat at least six times per day. To avoid hunger, eat smaller meals, more often. This allows for easier digestion, and with more frequent eating you are less likely to become very hungry, so you avoid binge eating.
22. Drink lots of water. Water helps with weight loss because it flushes your system out, keeps you hydrated, helps keep your stomach full (so you are less hungry), has no calories, and if you are drinking water, you're not eating. Six cups of water per day is a good target; eight is even better, particularly if you are exercising.
23. Avoid soft drinks. Cola may test great, but it is sugar and water, with no nutritional value. Avoid them. Drink water.
24. Watch your alcohol intake. There are lots of calories in beer and other drinks, so drink in moderation. There is no point in working hard all day, only to give back all your progress by drinking three beers every night.
25. Avoid fast food restaurants. Go to the web sites of the leading fast food chains and review the nutritional information of their food. You will see that most of what they serve is high in sugar and fat, and low in nutritional value. Even salads can be dangerous if you use their high calorie dressing.
26. Avoid processed foods. White bread is white because it's heavily processed; a lot of the nutrition is gone. Eat whole wheat or whole grain bread, and other less processed, more natural foods. Whole wheat pasta is better for you than processed white pasta.
27. Vitamins are good for you. Unless prescribed by a doctor, the only pills you should take are vitamins, which are good to fill in any gaps that may exist in your diet.
28. Chew gum. Since a piece of gum has very few calories, chew gum. It takes your mind off food, and keeps your mouth busy.
Good luck, and don't give up (and feel free to make up your own rules).
Common Sense
1. Calories in must be less than calories out. This rule is rule #1 for a reason: it's really the only rule you need to understand. If you burn more calories than you consume, your body burns fat to make up the deficit, and you lose weight. It's that simple. You can buy all of the books you want, but unless you burn more calories than you consume, you will not lose weight.
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2. Calories count. In order for rule #1 to work, you have to keep track of your calories. There are lots of different ways to keep track. You can use the Weight Watchers "points" method, or you can use a spreadsheet and keep track of them yourself. I personally like the Calorie King system; it's a web based program where you enter every meal, and it does all of the work for you.
3. Diets don't work. A diet is a temporary activity. I diet, and then my diet is finished. If you plan to lose weight by dieting, you may succeed in the short term, but you will just gain it all back again.
4. The thinking that got us into our problems is not the thinking that will get us out. - Albert Einstein. Einstein wasn't talking about weight loss, but truer words were never spoken. If eating junk food made you gain weight, eating junk food won't help you lose weight. Since diets don't work (see rule #3), a lifestyle change is required. A new way of thinking is required. By changing the way you think about food and exercise, you can lose weight, and keep it off.
5. Think. Think for yourself. Do your own research. Don't take advice on diet and nutrition from an overweight doctor, or your overweight friend. Read as much as you can about weight loss and exercise and nutrition. Test the theories, and determine what works best for you.
6. Set a goal. You need a goal or target, because without a goal, you won't achieve it. The goal might be to lose a certain amount of weight, or to get in shape for the golf season, or whatever. It's your goal, so write it down to keep you motivated.
7. Make your goal realistic. Trying to lose 50 pounds this week is not realistic. You will fail, which will upset you, and you will eat more and gain the weight back. Make your goal realistic. Losing one or two pounds per week is realistic. Exercising every other day for 30 minutes is realistic.
8. Set small goals and big goals. Losing 100 pounds is a great goal. Start by setting a goal of 2 pounds per week, or 10 pounds per month, so that you are constantly successful to keep you motivated.
9. Read labels. The only way to understand what you are putting into your body is to read the labels. When you read a label and realize how much crap you are putting into your body, you are half way to your weight loss goals, because you are now educating yourself. You need to change the way you think (see rule #4), and a good place to start is to read the label of every food you eat.
10. Tell your family you are living better. You don't need to tell them you are an a diet, since diets don't work. But you do need to tell them you are eating better, otherwise they will keep trying to get you to eat junk food and not exercise. Plus, if everyone in your family eats healthy and exercises together, the entire family can lose weight and be healthy together.
11. Magic pills don't work. Forget about the latest potions and pills. See Rule #1; you need to consume less calories than you burn. Period.
12. I am me. Our, the corollary to this rule, I am not you. Different people lose weight and different rates, so don't compare yourself to anyone else.
13. Monitor your weight. Buy yourself a good scale, and weigh yourself at the same time every day (when you get up is a good time). Your weight will typically fluctuate by a pound or two a day, so don't worry about day to day weight swings. It's the long term trend that counts.
14. Watch the pennies, and the dollars will take care of themselves. Or stated another way, substituting a high fat salad dressing for a lower calorie one is a small change, but over time makes a big difference.
15. Sleep. Your body repairs itself while you are asleep, so to lose weight, make sure you get enough sleep. Eight hours per day is a good target, but you will know if you are getting enough sleep if you can wake up in the morning on time, without and alarm clock.
16. Stuff happens. There will be days when you eat too much. Don't get discouraged, just get yourself back on track tomorrow.
17. Don't get lazy. After a few weeks you will have lost weight. You will be closer to your goal. You will eventually achieve your goal. Don't get lazy and revert back to your poor eating habits. Once you achieve your weight loss goal you can increase your calorie intake, but only increase to the point where your weight remains stable.
4. The thinking that got us into our problems is not the thinking that will get us out. - Albert Einstein. Einstein wasn't talking about weight loss, but truer words were never spoken. If eating junk food made you gain weight, eating junk food won't help you lose weight. Since diets don't work (see rule #3), a lifestyle change is required. A new way of thinking is required. By changing the way you think about food and exercise, you can lose weight, and keep it off.
5. Think. Think for yourself. Do your own research. Don't take advice on diet and nutrition from an overweight doctor, or your overweight friend. Read as much as you can about weight loss and exercise and nutrition. Test the theories, and determine what works best for you.
6. Set a goal. You need a goal or target, because without a goal, you won't achieve it. The goal might be to lose a certain amount of weight, or to get in shape for the golf season, or whatever. It's your goal, so write it down to keep you motivated.
7. Make your goal realistic. Trying to lose 50 pounds this week is not realistic. You will fail, which will upset you, and you will eat more and gain the weight back. Make your goal realistic. Losing one or two pounds per week is realistic. Exercising every other day for 30 minutes is realistic.
8. Set small goals and big goals. Losing 100 pounds is a great goal. Start by setting a goal of 2 pounds per week, or 10 pounds per month, so that you are constantly successful to keep you motivated.
9. Read labels. The only way to understand what you are putting into your body is to read the labels. When you read a label and realize how much crap you are putting into your body, you are half way to your weight loss goals, because you are now educating yourself. You need to change the way you think (see rule #4), and a good place to start is to read the label of every food you eat.
10. Tell your family you are living better. You don't need to tell them you are an a diet, since diets don't work. But you do need to tell them you are eating better, otherwise they will keep trying to get you to eat junk food and not exercise. Plus, if everyone in your family eats healthy and exercises together, the entire family can lose weight and be healthy together.
11. Magic pills don't work. Forget about the latest potions and pills. See Rule #1; you need to consume less calories than you burn. Period.
12. I am me. Our, the corollary to this rule, I am not you. Different people lose weight and different rates, so don't compare yourself to anyone else.
13. Monitor your weight. Buy yourself a good scale, and weigh yourself at the same time every day (when you get up is a good time). Your weight will typically fluctuate by a pound or two a day, so don't worry about day to day weight swings. It's the long term trend that counts.
14. Watch the pennies, and the dollars will take care of themselves. Or stated another way, substituting a high fat salad dressing for a lower calorie one is a small change, but over time makes a big difference.
15. Sleep. Your body repairs itself while you are asleep, so to lose weight, make sure you get enough sleep. Eight hours per day is a good target, but you will know if you are getting enough sleep if you can wake up in the morning on time, without and alarm clock.
16. Stuff happens. There will be days when you eat too much. Don't get discouraged, just get yourself back on track tomorrow.
17. Don't get lazy. After a few weeks you will have lost weight. You will be closer to your goal. You will eventually achieve your goal. Don't get lazy and revert back to your poor eating habits. Once you achieve your weight loss goal you can increase your calorie intake, but only increase to the point where your weight remains stable.
Exercise
18. Exercise is important for weight loss. Rule #1 says you must burn more calories than you consume. If you exercise, you are burning calories, so as long as you don't increase your food intake to fully compensate, exercise helps you burn more calories, so you lose weight faster. Also, without exercise, your body may start burning muscle; exercise builds muscle, which allows your body to burn fat.
19. Choose exercises you like. A treadmill may be a great way to exercise, but if you hate exercising indoors, you won't like it, so you won't stick to it. If you like an exercise, you are more likely to do it. If you like people, pick a social exercise, like walking, playing tennis, or playing a team sport. If you prefer to exercise at your own pace, fire up your MP3 player with your favorite tunes, and go for a walk or a run.
20. Walk. Walking can be one of your chosen exercises, but it can also be integrated into your life. Try walking to the shops instead of driving. If you must drive, park at the far end of the parking lot. Take the stairs. Go for a walk after dinner. By adding walking into your day, you increase the calories you burn, and get to see the world, without feeling like you are exercising.
19. Choose exercises you like. A treadmill may be a great way to exercise, but if you hate exercising indoors, you won't like it, so you won't stick to it. If you like an exercise, you are more likely to do it. If you like people, pick a social exercise, like walking, playing tennis, or playing a team sport. If you prefer to exercise at your own pace, fire up your MP3 player with your favorite tunes, and go for a walk or a run.
20. Walk. Walking can be one of your chosen exercises, but it can also be integrated into your life. Try walking to the shops instead of driving. If you must drive, park at the far end of the parking lot. Take the stairs. Go for a walk after dinner. By adding walking into your day, you increase the calories you burn, and get to see the world, without feeling like you are exercising.
Food and Drink
21. Eat at least six times per day. To avoid hunger, eat smaller meals, more often. This allows for easier digestion, and with more frequent eating you are less likely to become very hungry, so you avoid binge eating.
22. Drink lots of water. Water helps with weight loss because it flushes your system out, keeps you hydrated, helps keep your stomach full (so you are less hungry), has no calories, and if you are drinking water, you're not eating. Six cups of water per day is a good target; eight is even better, particularly if you are exercising.
23. Avoid soft drinks. Cola may test great, but it is sugar and water, with no nutritional value. Avoid them. Drink water.
24. Watch your alcohol intake. There are lots of calories in beer and other drinks, so drink in moderation. There is no point in working hard all day, only to give back all your progress by drinking three beers every night.
25. Avoid fast food restaurants. Go to the web sites of the leading fast food chains and review the nutritional information of their food. You will see that most of what they serve is high in sugar and fat, and low in nutritional value. Even salads can be dangerous if you use their high calorie dressing.
26. Avoid processed foods. White bread is white because it's heavily processed; a lot of the nutrition is gone. Eat whole wheat or whole grain bread, and other less processed, more natural foods. Whole wheat pasta is better for you than processed white pasta.
27. Vitamins are good for you. Unless prescribed by a doctor, the only pills you should take are vitamins, which are good to fill in any gaps that may exist in your diet.
28. Chew gum. Since a piece of gum has very few calories, chew gum. It takes your mind off food, and keeps your mouth busy.
Good luck, and don't give up (and feel free to make up your own rules).
