Leader -Chitika

Weight Reduction Tips - Lession 2

Weight loss Tip 51

Use portion controlled packaged foods to help you get used to eating smaller portions (prepackaged frozen meals and single serve snack packs for example).

Weight loss Tip 52

Gradually reduce your serving sizes over time until they reach the ideal size.

Weight loss Tip 53

When ordering takeaway food, don't buy super-sized, up-sized or so-called ‘value' options.

Weight loss Tip 54

When it comes to changing your diet, making small permanent changes are better than radical changes that you won't be able to live with.

Weight loss Tip 55

When it comes to changing your diet or exercise levels, remember that to make these changes habit you are going to have to continue to practice them consciously for awhile (maybe up to 3 months) until they become unconscious.

Weight loss Tip 56

Put your fork or food down between bites.

This will give your body time to digest the food properly and recognize when your stomach is full.

Weight loss Tip 57

Don't eat while cooking – this increases your total serving size, often without being noticed.

Weight loss Tip 58

Begin eating main meals with a healthy soup or a salad with low calorie dressing.

This will help fill you up and may provide valuable nutrition not otherwise contained in your main serving.

Tip 59

Try to reduce stress in your life and other things that cause you to eat on emotion.

Tip 60

Eat the widest variety of foods possible.

A healthy diet is a balanced diet and a balanced diet has plenty of variety - occasional fast food meals are OK; just don't make them the staple.

Weight loss Tip 61

Try to stay happy.

When we are overweight, there is a fair chance it will get us down from time to time.

But if we want to lose weight and lead a happier, healthier life it's very important that we try to keep our spirits high and enjoy life.

Weight loss Tip 62

Always eat a healthy breakfast.

Breakfast is so important that it is the logical place to begin when trying to improve your diet. Whole-grain, high-fiber cereals with low-fat milk are an excellent choice.

Weight loss Tip 63

Understand and read the Nutrition Facts labels on packaged food.

We can't get away with not eating packaged and processed foods these days. However we can choose to eat the healthiest choices available and being able to read nutritional labels contained on all packaged foods is the first step to making the right choice.

Weight loss Tip 64

Compare the nutritional facts of like products and if possible, opt for the choice with the lowest calories, sugar, salt and/or fat.

Weight loss Tip 65

Be adventurous; try new dishes whenever you can.

Weight loss Tip 66

Remember that the cooking method you use can increase or reduce the calories contained in food.

The best cooking methods to keep calories to a minimum are usually steaming, broiling, grilling, microwaving and baking.

Weight loss Tip 67

Buy a new cookbook or food magazine for healthier food ideas.

Weight loss Tip 68

Exchange healthy recipes with friends and family.

Weight loss Tip 69

Alternate alcohol with low calorie drinks (water is perfect).

Weight loss Tip 70

Invite friends over for a vegetarian (or other theme) meal or join them at a new vegetarian restaurant that neither of you have tried.

Weight loss Tip 71

Feel proud every time you say "no" to a problem food.

Weight loss Tip 72

Neutralize food. There are no good or bad foods - all foods are OK when eaten in moderation.

Weight loss Tip 73

Watch your language, especially when talking to yourself.

Try to be positive and encouraging and don't be too hard on yourself. Treat yourself with the same level of respect and understanding that you would a close friend.

Weight loss Tip 74

Change your reward system so that it is not based on food and rewards behaviour modifications, not weight loss results.

Weight loss Tip 75

Be a role model and set a good example for your children by eating healthier yourself.

Weight loss Tip 76

Encourage your kids to eat healthy food by making sure it is tasty, well prepared, and easily available at home.

Weight loss Tip 77

Limit fast and snack food temptations by eating healthy food choices before visits to shopping centres, the movies, etc.

Weight loss Tip 78

Stock your home with healthy foods, like fruits, vegetables, whole grain cereals and bread, lean meats, poultry and seafood, and low-fat dairy products.

Weight loss Tip 79

Prepare meals with your children - kids often enjoy cooking and as well as having fun, they can learn about healthy cooking and food preparation.

Weight loss Tip 80

Don't force children to finish their food if they are full, they'll eat more than they need to and will adopt the 'clean plate' eating philosophy for life.

Weight loss Tip 81

Encourage your children to drink water and limit their opportunities to drink soft-drinks, fruit drinks and the like which are usually packed with sugar and calories.

Weight loss Tip 82

Start teaching your kids good eating habits as early as possible.

Weight loss Tip 83

As well as doing whatever we can to make sure our children are eating healthy foods, it's just as important to also make sure they are getting enough exercise and developing a love of being active.

Weight loss Tip 84

Try to help your child get at least thirty to sixty minutes of "exercise" broken down into ten or fifteen minute segments.

Weight loss Tip 85

Be a role model by being active yourself and engage your children in activities like walking, hiking, tennis, swimming, basketball, or bike riding.

Weight loss Tip 86

Make fitness a family affair and get the whole family involved in walks, bike rides, hiking, tennis, basketball, etc.

Weight loss Tip 87

Take advantage of family holidays by making sure they are "active breaks" and not just excuses for laying around and eating too much.

Weight loss Tip 88

Help your kids to develop basic fitness skills by helping them to enjoy swimming, walking, cycling, running, dancing, hiking, skating, etc.

Weight loss Tip 89

Keep your alcohol consumption in check.

Alcohol is high in kilojoules/calories. In fact 1g of alcohol contains around 28 kilojoules or 7 calories. In addition, all of these calories are known as "empty" calories because they provide no real nutritional value to our body.

Weight loss Tip 90

Where possible, try to reduce the number of calories contained in alcoholic drinks.

For example, use low-cal mixers in your spirits and make wine Spritzers using mineral or soda water and your favourite wine.

Weight loss Tip 91

Ask for Sporty presents.

If our partner, family and friends don't know what to buy us for Christmas or our birthday, ask for something sporty that will encourage you to do some physical activity of some kind, like a new tennis racket, pair of runners, treadmill, exercise bike or golf clubs.

Weight loss Tip 92

Don't let your exercise routine slip during the holidays.

The end of year holiday season may be a time of catching up with old friends and family mixed with a little overindulgence, but it shouldn't be a time when we have to give up completely on our regular exercise routine.

Weight loss Tip 93

Never eat just to please others - eat only what and how much you want, not as an obligation to others for cooking our favourite foods.

Weight loss Tip 94

It's not always a good idea to skip meals prior to a dinner out or a holiday feast. Being overly hungry before a meal can cause us to eat a lot more than we normally would once we do sit down at the table.

Weight loss Tip 95

Try not to pick at foods before or after a meal. The things we're all likely to pick at are those things that will add the greatest amount to our waistlines.

Weight loss Tip 96

Cross Train.

Quite often people who want to lose weight rely solely on one exercise like walking, jogging, cycling, swimming, rollerblading, yoga, Pilates, aerobics classes or weight training to meet all of their fitness and weight loss needs.

This is a mistake.

Weight loss Tip 97

Make sure your exercise routine includes activities that promote all three aspects of physical fitness – aerobic training for our heart and lungs, strength training for our muscles and bones and stretching for flexibility of ligaments and tendons.

Weight loss Tip 98

Ensure that your exercise routine includes some days of pure rest to ensure total recovery and provide true life balance.

Weight loss Tip 99

Whatever activities you choose to help you get fit and lose weight, always start slowly and build up your exercise time and intensity gradually.

Weight loss Tip 100

Don't take weight loss too far.

An appropriate amount of weight loss can make many of us healthier and happier. But for others who take weight loss too far, eating disorders can lead to very unhealthy outcomes and can even be life-threatening.

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