Shauna's Weight Loss Tips/Advice
sfjohnson16
Posts: 33 Member
Diet and Weight Loss Tips
1. Burn more calories than consumed
2. Stay away from the following ingredients:
• Sodium Nitrate
• Saccharin; Aspartame, Acesulfame-K
• Caffeine
• Olestra
• Food dyes
• Hydrogenated oils
• High Fructose Corn Syrup/Corn Sugar
• Monosodium Glutamate (MSG)/Hydrolized Protein
• BHA & BHT
• Potassium Bromate
• Sulfites
• Nitrite and Nitrate
• Trans Fat
• Sulfur Dioxide
• Allura Red AC
• Benzoic Acid
• Brillian Black BN
• Butylated Hydroxyanisole
• Calcium Benzoate
• Calcium Sulphite
• Ponceau 4R, Conchineal Red A
• Potassium Nitrate
• Propyl p- Hydroxybenozoate, Propylparaben, and parabean
• Sodium Metabisulphite
• Stannous Chloride (Tin)
• Sulphur Dioxide
• Sunset Yellow FCF, Orange Yellow S
• Tartazine
• Tertiary Butylhydroquinone (TBHQ)
• Sodium Citrate
2. When sleeping 8 hours the body loses the basic calorie intake which maintains and helps with weight loss. If there is a decrease in sleep than the body will hold the excess pounds by gaining or staying the same weight.
4. Mixing up workout routines is necessary and vital to weight loss
5. Drink at least 8 cups of water a day
6. Eat 3 meals a day which can include 2 healthy snacks which has to refer to a specific meal plan due to your calorie diet.
7. CALORIE COUNTER BOOKS ARE VITAL FOR RESTAURANT AND “ON-THE-GO EATING” BECAUSE YOU NEED TO KNOW HOW MUCH CALORIES YOU ARE CONSUMING!!
8. “Unlimited Greens” as in Salad food basically means that you can make this big salad and it would be good for you because of nutrients and it also has zero to low calories. The thing that makes a salad unhealthy is the salad dressing, crotons, bacon (high in sodium). People tend to load up on the unhealthy stuff and it is the same as going out and getting a value meal at McDonalds. You can have a salad make you or break you. A good tip and something that’s low in calories to put on a salad would be small chicken breast pieces (not fried) which it can be cooked in a low fat oil/Olive Oil which is healthier for the body. Also Lean Turkey Breast would be a good choice as well.
9. Don’t be afraid to ask ingredients in the items that are cooked in restaurants. If it’s not cooked the way that you asked than it’s okay to send it back.
10. Stay away from Dessert Bars which is something that’s typically in a buffet style restaurant. They typically are high calorie desserts.
11. Exercise reduces colds and allergies symptoms.
12. You must be physically active to have an efficient metabolism. When you get older your metabolism slows down and that's also the reason why people tend to gain weight. When someone stops being physically active the body tends to store on excess fat from depriving yourself of what your body really needs to be healthy which is EXERCISE and also eating healthy foods.
13. STOP DRIVING BY THAT TEMPTING RESTAURANT YOU LOVE AFTER YOU LEAVE WORK.
14. If you are dining out ask the waiter not to bring the free items to the table such as bread (high in calories...very tempting to indulge into) And if it is bread it will most likely have High Fructose Corn Syrup which is a no-no because it can harmful to the body…it will stop weight loss and will also cause diabetes. Mexican Restaurants have Nachos and Salsa...also ask them not to bring those items. They are high in calories and they will make you much happier if you say no because you have the control to accomplish your weight loss goals.
15. Get a workout buddy!!! It will help you gain more confidence and also achieve your goals as well as having someone else push you to meet your goals!!!
16. Give yourself a weightless goal to push to! It will help motivate you to push yourself through the finish line.
17. Before every workout make sure you do a warm-up which includes stretch exercises. After the workout be sure to cool down and stretch!!!
18. A good running tip is: Wear comfortable sneakers, Drink room temperature water, stretch at least 1 minute before running so your body doesn't cramp up while running, Wear clothing that's light and comfortable for you.
19. Never exercise too much because your body cannot handle it and it will actually make you not lose weight. You have to work with your body and compromise for you and your body to be comfortable. For example: Eat 1200 calories a day and burn 1201 calories which is acceptable because you are supposed to lose more than you consume in a workout. Do not lose 2000 calories and eat 1200...You got to focus on the food you eat and how much you exercise. You also shouldn't eat 3000 calories and lose 1200...that is too big of a difference. Your body will not lose weight like that.
20. If you get to a point in your weight loss where you feel emotionally overwhelmed and asking yourself how did I get this way.
Answer the question for yourself and feel to talk about it to someoneIt will release a lot of stress and encourage you to go on with your journey.
21. Where you sweat...Is where you lose weight!!!
22. In weight loss be sure to have a weight loss scale in your home!!! That is a very important note because I have talked with people and have asked them if they have a scale and they said no. So it's not such a silly tip to add. They aren't that expensive to buy so get one if you don't have one.
23. Fruits and Veggies instead of Chips/Popcorn...etc...Making important substitutions is vital in weight loss. I would be lying if I said that no one has cravings and that everyone has self control over their eating habits. Sometimes what tastes good at the time is what we settle for. But if we can distinguish from the good against the bad we will lead a happier and much more fulfilling life by deciding to choose the good over the bad!
24. When you are exercising...If there is a certain exercise you don't enjoy, do it and master it. You will feel so much better about yourself in the long run. And plus...you may find yourself losing weight more often with this endeavor.
25. Running is the best form of exercise when you are trying to burn a lot of calories.
26. Enroll yourself into a free weight loss/dieting site online. My favorite is www.sparkpeople.com. It gives dieting tips and advice, you can track your calorie intake and calories burned, you can join groups, and also includes healthy recipes for you. It has tons more than what I have to say about it!
27. A tip for everyone: A good tip is to prepare healthy meals ahead of time so you can have them during the week. Take a few hours out of your day to prepare for the week. It will relieve stress doing so. It will also help you to resist the urge to go to your favorite restaurant after work. You can find healthy recipes online for free and they tell you the fat, calories, and carbohydrates in the foods as well. You can make healthy decisions if you make the time to do so.
28. Stop making excuses and saying that you will do it tomorrow! Why not change your mindset and do it TODAY! It will make you feel so much better and happier about yourself. Tomorrow is a new day but why not wait to see how the day you are on turns out to be. MAKE IT BETTER, MAKE YOURSELF FEEL BETTER AND YOU ARE MAKING THE CHANGE FOR YOU!!!
29. When you are stressed out/have a migraine/headache, EXERCISE!!! It will help you blow off steam and also you’re headache will most likely go away!
30. When you are trying to build muscle in your legs...Run frequently and also add cardio into your exercise routine. When you are trying to build muscle in your arms do upper arm/upper body exercises. Lift boxes, do pull ups, pushups, box, etc... When you are trying to build abs do crunches, sit-ups, upper body exercises, etc...
It works!!! (I.E. Turbo Jam by Chalene Johnson is a great workout and helps build muscle in all areas as well as the Biggest Loser Workout DVDS…Jillian Michaels – Ripped in 30 and Killer Buns and Thighs)
31. Keep the time frame between meals and exercise at least 2 hours or so. This helps the body to recuperate between eating and exercise.
32. Avoid drinking pretty much anything besides water (such as sweet tea, soda, juices) To drink things other than water will make you add on excess weight and will make it hard for you to lose weight. Take your body weight and divide it by 2 and that’s how many ounces of water you should be drinking in a day.
33. Cook your own meals. It is a good habit because you can manage your portions and the ingredients.
34. Eat every 4 hours so your blood sugar never dips too low and your hunger stays in check. That means 3 meals a day and one healthy snack.
35. Never exercise on an empty stomach, but remember to exercise at least 2 hours after you eat.
36. Change the dialogue in your head: I AM STRONG! I CAN DO IT! It will make you do things you never thought possible.
37. Denying yourself little pleasures such as an occasional slice of cheesecake or a donut will only make you feel deprived, frustrated and ultimately hopeless about maintaining your discipline. Practice moderation.
38. Buy a food scale to help with portion control.
39. Don’t skip breakfast!!!! It is the most important meal of the day because your brain and body need fuel to work.
40. Your health is the foundation that the rest of your life sits upon.
41. If you are a constant emotional grazer due to long-term boredom, loneliness or depression, get a healthy hobby.
42. Seek out someone in your life to be your cheerleader or fan when you need it most.
43. Acknowledge your internalized negative opinions, your preconceived notions based on past failures, and LET THEM GO!
44. GET ACTIVE AND MOVE!!!
45. Brush your teeth – food never seems quite as appealing when you have a toothpaste mouth.
46. If you’re at a party or social event, hang out as far away from the food as you can…preferably in a separate room.
47. Slow down when you eat, it will help you be able to process the food a lot better.
48. Make sure to take breaks while eating.
49. Losing weight is not about the hours in the gym, or counting calories, it’s about facing fears, getting uncomfortable and putting yourself out there.
50. Make sure to sweat during your workout, if you don’t you will not burn enough calories.
51. Once you have a moderate level of success, add jumps to your workout.
52. No negative self talk, it will only sabotage you as your strive to achieve your goals.
53. Set goals: ultimate goals, monthly goals, weekly goals, daily goals.
54. Learn to deal with stress because there will never be a stress-free time in your life.
55. YOU HAVE TO WANT TO MAKE THE CHANGE FOR YOU!!!
56. The correct size portion of meat to eat is about the size of the palm of your hand...about 4 ounces.
1. Burn more calories than consumed
2. Stay away from the following ingredients:
• Sodium Nitrate
• Saccharin; Aspartame, Acesulfame-K
• Caffeine
• Olestra
• Food dyes
• Hydrogenated oils
• High Fructose Corn Syrup/Corn Sugar
• Monosodium Glutamate (MSG)/Hydrolized Protein
• BHA & BHT
• Potassium Bromate
• Sulfites
• Nitrite and Nitrate
• Trans Fat
• Sulfur Dioxide
• Allura Red AC
• Benzoic Acid
• Brillian Black BN
• Butylated Hydroxyanisole
• Calcium Benzoate
• Calcium Sulphite
• Ponceau 4R, Conchineal Red A
• Potassium Nitrate
• Propyl p- Hydroxybenozoate, Propylparaben, and parabean
• Sodium Metabisulphite
• Stannous Chloride (Tin)
• Sulphur Dioxide
• Sunset Yellow FCF, Orange Yellow S
• Tartazine
• Tertiary Butylhydroquinone (TBHQ)
• Sodium Citrate
2. When sleeping 8 hours the body loses the basic calorie intake which maintains and helps with weight loss. If there is a decrease in sleep than the body will hold the excess pounds by gaining or staying the same weight.
4. Mixing up workout routines is necessary and vital to weight loss
5. Drink at least 8 cups of water a day
6. Eat 3 meals a day which can include 2 healthy snacks which has to refer to a specific meal plan due to your calorie diet.
7. CALORIE COUNTER BOOKS ARE VITAL FOR RESTAURANT AND “ON-THE-GO EATING” BECAUSE YOU NEED TO KNOW HOW MUCH CALORIES YOU ARE CONSUMING!!
8. “Unlimited Greens” as in Salad food basically means that you can make this big salad and it would be good for you because of nutrients and it also has zero to low calories. The thing that makes a salad unhealthy is the salad dressing, crotons, bacon (high in sodium). People tend to load up on the unhealthy stuff and it is the same as going out and getting a value meal at McDonalds. You can have a salad make you or break you. A good tip and something that’s low in calories to put on a salad would be small chicken breast pieces (not fried) which it can be cooked in a low fat oil/Olive Oil which is healthier for the body. Also Lean Turkey Breast would be a good choice as well.
9. Don’t be afraid to ask ingredients in the items that are cooked in restaurants. If it’s not cooked the way that you asked than it’s okay to send it back.
10. Stay away from Dessert Bars which is something that’s typically in a buffet style restaurant. They typically are high calorie desserts.
11. Exercise reduces colds and allergies symptoms.
12. You must be physically active to have an efficient metabolism. When you get older your metabolism slows down and that's also the reason why people tend to gain weight. When someone stops being physically active the body tends to store on excess fat from depriving yourself of what your body really needs to be healthy which is EXERCISE and also eating healthy foods.
13. STOP DRIVING BY THAT TEMPTING RESTAURANT YOU LOVE AFTER YOU LEAVE WORK.
14. If you are dining out ask the waiter not to bring the free items to the table such as bread (high in calories...very tempting to indulge into) And if it is bread it will most likely have High Fructose Corn Syrup which is a no-no because it can harmful to the body…it will stop weight loss and will also cause diabetes. Mexican Restaurants have Nachos and Salsa...also ask them not to bring those items. They are high in calories and they will make you much happier if you say no because you have the control to accomplish your weight loss goals.
15. Get a workout buddy!!! It will help you gain more confidence and also achieve your goals as well as having someone else push you to meet your goals!!!
16. Give yourself a weightless goal to push to! It will help motivate you to push yourself through the finish line.
17. Before every workout make sure you do a warm-up which includes stretch exercises. After the workout be sure to cool down and stretch!!!
18. A good running tip is: Wear comfortable sneakers, Drink room temperature water, stretch at least 1 minute before running so your body doesn't cramp up while running, Wear clothing that's light and comfortable for you.
19. Never exercise too much because your body cannot handle it and it will actually make you not lose weight. You have to work with your body and compromise for you and your body to be comfortable. For example: Eat 1200 calories a day and burn 1201 calories which is acceptable because you are supposed to lose more than you consume in a workout. Do not lose 2000 calories and eat 1200...You got to focus on the food you eat and how much you exercise. You also shouldn't eat 3000 calories and lose 1200...that is too big of a difference. Your body will not lose weight like that.
20. If you get to a point in your weight loss where you feel emotionally overwhelmed and asking yourself how did I get this way.
Answer the question for yourself and feel to talk about it to someoneIt will release a lot of stress and encourage you to go on with your journey.
21. Where you sweat...Is where you lose weight!!!
22. In weight loss be sure to have a weight loss scale in your home!!! That is a very important note because I have talked with people and have asked them if they have a scale and they said no. So it's not such a silly tip to add. They aren't that expensive to buy so get one if you don't have one.
23. Fruits and Veggies instead of Chips/Popcorn...etc...Making important substitutions is vital in weight loss. I would be lying if I said that no one has cravings and that everyone has self control over their eating habits. Sometimes what tastes good at the time is what we settle for. But if we can distinguish from the good against the bad we will lead a happier and much more fulfilling life by deciding to choose the good over the bad!
24. When you are exercising...If there is a certain exercise you don't enjoy, do it and master it. You will feel so much better about yourself in the long run. And plus...you may find yourself losing weight more often with this endeavor.
25. Running is the best form of exercise when you are trying to burn a lot of calories.
26. Enroll yourself into a free weight loss/dieting site online. My favorite is www.sparkpeople.com. It gives dieting tips and advice, you can track your calorie intake and calories burned, you can join groups, and also includes healthy recipes for you. It has tons more than what I have to say about it!
27. A tip for everyone: A good tip is to prepare healthy meals ahead of time so you can have them during the week. Take a few hours out of your day to prepare for the week. It will relieve stress doing so. It will also help you to resist the urge to go to your favorite restaurant after work. You can find healthy recipes online for free and they tell you the fat, calories, and carbohydrates in the foods as well. You can make healthy decisions if you make the time to do so.
28. Stop making excuses and saying that you will do it tomorrow! Why not change your mindset and do it TODAY! It will make you feel so much better and happier about yourself. Tomorrow is a new day but why not wait to see how the day you are on turns out to be. MAKE IT BETTER, MAKE YOURSELF FEEL BETTER AND YOU ARE MAKING THE CHANGE FOR YOU!!!
29. When you are stressed out/have a migraine/headache, EXERCISE!!! It will help you blow off steam and also you’re headache will most likely go away!
30. When you are trying to build muscle in your legs...Run frequently and also add cardio into your exercise routine. When you are trying to build muscle in your arms do upper arm/upper body exercises. Lift boxes, do pull ups, pushups, box, etc... When you are trying to build abs do crunches, sit-ups, upper body exercises, etc...
It works!!! (I.E. Turbo Jam by Chalene Johnson is a great workout and helps build muscle in all areas as well as the Biggest Loser Workout DVDS…Jillian Michaels – Ripped in 30 and Killer Buns and Thighs)31. Keep the time frame between meals and exercise at least 2 hours or so. This helps the body to recuperate between eating and exercise.
32. Avoid drinking pretty much anything besides water (such as sweet tea, soda, juices) To drink things other than water will make you add on excess weight and will make it hard for you to lose weight. Take your body weight and divide it by 2 and that’s how many ounces of water you should be drinking in a day.
33. Cook your own meals. It is a good habit because you can manage your portions and the ingredients.
34. Eat every 4 hours so your blood sugar never dips too low and your hunger stays in check. That means 3 meals a day and one healthy snack.
35. Never exercise on an empty stomach, but remember to exercise at least 2 hours after you eat.
36. Change the dialogue in your head: I AM STRONG! I CAN DO IT! It will make you do things you never thought possible.
37. Denying yourself little pleasures such as an occasional slice of cheesecake or a donut will only make you feel deprived, frustrated and ultimately hopeless about maintaining your discipline. Practice moderation.
38. Buy a food scale to help with portion control.
39. Don’t skip breakfast!!!! It is the most important meal of the day because your brain and body need fuel to work.
40. Your health is the foundation that the rest of your life sits upon.
41. If you are a constant emotional grazer due to long-term boredom, loneliness or depression, get a healthy hobby.
42. Seek out someone in your life to be your cheerleader or fan when you need it most.
43. Acknowledge your internalized negative opinions, your preconceived notions based on past failures, and LET THEM GO!
44. GET ACTIVE AND MOVE!!!
45. Brush your teeth – food never seems quite as appealing when you have a toothpaste mouth.
46. If you’re at a party or social event, hang out as far away from the food as you can…preferably in a separate room.
47. Slow down when you eat, it will help you be able to process the food a lot better.
48. Make sure to take breaks while eating.
49. Losing weight is not about the hours in the gym, or counting calories, it’s about facing fears, getting uncomfortable and putting yourself out there.
50. Make sure to sweat during your workout, if you don’t you will not burn enough calories.
51. Once you have a moderate level of success, add jumps to your workout.
52. No negative self talk, it will only sabotage you as your strive to achieve your goals.
53. Set goals: ultimate goals, monthly goals, weekly goals, daily goals.
54. Learn to deal with stress because there will never be a stress-free time in your life.
55. YOU HAVE TO WANT TO MAKE THE CHANGE FOR YOU!!!
56. The correct size portion of meat to eat is about the size of the palm of your hand...about 4 ounces.
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Thanks for all the greats tips i know im gonna need them 0
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