Take Control of Your Diet & Reach Your Weight Loss Goals!

Beginning your weight loss journey
Thank you for downloading our ebook on Diet & Weight Loss!
In each chapter of Diet and Weight Loss, you will learn valuable information, tips and advice
that will help you lose weight, get fit and stay healthy on your path to optimum wellness!
Beginning a weight loss plan and maintaining it requires hard work and a lot of self-control,
but don’t get discouraged. There are many different weight loss plans that will work for you,
so let’s begin. If you slip up don’t give up; put it behind you and continue. Not everyone
loses weight at the same rate but try the tips in this chapter to begin you weight loss
Journey.
A great way to reach your weight loss goals is to add more fiber to your diet. Dietary fiber
helps you to feel fuller faster. High-fiber foods usually involve a lot of chewing and
crunching, so you feel more satisfied when you eat foods which contain healthy fiber.
Implement some green leafy vegetables and whole grain foods into you daily regimen.
One of the handiest tips gained from many decades of dieting is to drink an entire glass of
tomato or V-8 juice with two heaping tablespoons of bran stirred into it. You may also use
psyllium husks (which is found in Metamucil, etc), but if you are not in the habit of using
psyllium, I would suggest beginning at a low dosage approximately one half teaspoon in a 8
ounce glass of water and drink it quickly, as it thickens very fast.
Try adding psyllium with your favorite fruits and vegetables and mixing up a yummy
smoothie! (Note: If you are on any medications, you may want to consult your physician first
for any possible side effects)
Buy a pedometer and walk-off the pounds! Check how many steps you take on an average
day, and try adding 1000 extra steps. This could be as simple as
taking a walk round the block. Build up the amount of extra steps you take each day, by
increasing the distance that you walk. Every step counts in
helping you burn calories. Not only will you feel healthier, you will soon notice the pounds
coming off!
An all-natural diet doesn’t have to be your goal, but eating fresh fruits and vegetables is
certainly preferable if you are serious about making a lifestyle change. Your diet should not
only be about losing weight; it should also be about getting in shape and staying as healthy
as possible.
A wonderful fall treat for someone that is trying to lose weight is unsalted pumpkin seeds.
They are high in magnesium, which will help lower your blood pressure. You can also make
your own pumpkin seeds after you’ve carved your Halloween jack-o-lanterns.

If you have a riding lawn mower, consider buying or trading it in for a push mower unless
your yard is huge. When you push mow your yard, you can burn as many as a 100 calories
every 10 minutes that will help you lose weight. It also helps tone muscles as you’re walking
and using your arm strength, resulting in even more calories being burned. It can be great
exercise for people who don’t enjoy traditional exercise and of course, you may do any type
of exercise you like as long as you keep moving.
Always try to keep sugarless gum available. Chewing gum can help suppress your hungry
feeling and it tastes great too. In some cases, you actually are not hungry at all, your mouth
that is looking for something to do. If you don’t like chewing gum, try sugarless hard candy
or another low calorie snack to keep handy for snack emergencies.
When you begin to make lifestyle changes as part of your weight loss program, you will find
many new and engaging ways to get fit, even the most
reluctant fitness junkie.
Beginning a weight loss plan can leave you feeling discouraged. You want the weight to
come off quickly as we all would like, but remind yourself that even though it won’t happen
overnight, it will happen, so be patient and give yourself some time!
In the next chapter, we will be talking more about how you can lose weight and change your
lifestyle without feeling deprived.

Some of the ways you can cut calories and lose those
extra pounds

In the last chapter, we talked about beginning your weight loss journey. In this chapter, we
are going to go over some of the ways you can cut calories and lose those extra pounds.
Everyone wants to feel and look their best. Many of us are carrying extra weight around and
simply have given up trying to lose those extra pounds; but you can lose the weight and
here are a few ideas to help you on your journey to feeling better and looking great as well.
Make raw foods, especially raw vegetables, a cornerstone of any weight-loss program.
Cooking typically leaches vital nutrients and vitamins out of food. These losses are most
evident with vegetables. Beyond the technical, nutritional benefits, a dieter will likely find
that raw, fresh foods taste better than their canned, preserved or cooked counterparts do.
To help you lose weight you can learn to cook for yourself and your family. While there are
many people who know how to cook they often opt for reheating pre-packaged foods, rather
than preparing their own meals because they feel like it saves time. However, learning how
to make simple and healthy meals doesn’t have to be difficult and it will help you reach your
weight loss goals.
One important tip for sticking to your weight loss plan is to; prepare, perform, and practice!
Remember, weight loss doesn’t happen by accident, it takes mental effort and deliberate
steps in order to achieve the results that you want. Overcoming inaction and stepping out
into action is one of the hardest and most rewarding parts of getting fit. Once you start
moving forward and setting goals, the rest will be easier.
It’s a good idea to stock up on cooking spices and herbs. Eating healthy while you are trying
to lose weight doesn’t mean you only get to eat bland, tasteless foods. Make sure your spice
rack is varied and well stocked. The right spices can make healthy foods taste as delicious
as any high calorie alternative.
If you’ve reached a plateau in your weight loss, try something new. Shake up your routine a
little bit. Take on a new workout routine, or experiment with different sports and activities
that keep you moving while having fun as well. When you hit a plateau don’t worry, it will not
last for long; occasionally everyone gets stuck at a certain point in their weight loss journey.
The important thing is to keep moving, keep trying and the extra weight will come off.
Try taking the stairs if you are serious about losing weight. You might only burn a few extra
calories, but it is still a good idea to take the stairs rather than the elevator whenever
possible.

Weight loss requires dedication and may need many different methods to get the best
results. Weight loss requires a multifaceted approach to get the best results. A person trying
to lose weight must be committed to changing and acquiring new habits. You don’t have to
exercise, the weight will still drop but you will also lose your muscle tone.
It’s a proven fact that muscle burns fat, so add an exercise regime to your weight loss
program; begin slowly and add on minutes not hours and before you know it you will
actually look forward to those workouts.
To keep an eye on your weight while dining out, always order the salad instead of other
appetizers, which will almost invariably be high in fat. If the salad contains high-fat items,
such as bacon and cheese, ask for them to be removed. Ask for the dressing to be served
on the side, if they have no fat-free options. Dressing on the side is usually a good idea in
any event, since you can dip your salad in the dressing and control how much of it you eat.
To cut back on costs while following a healthy eating plan, cook your meals from scratch. As
I mentioned earlier, cooking homemade meals can be great for weight loss. Simply because
many pre-packaged and restaurant foods are covered in butter or fattening sauces, that are
much higher in calories than what you would make at home.
In the next chapter, we will be talking about even more tips for a healthier lifestyle.

Stay on track with your diet and weight loss plan

In the last chapter, we talked about ways to cut calories and lose those extra pounds without
feeling deprived. In this chapter, we are going to go over some of the simple ways you can
prepare and stay on track with your diet and weight loss plan.
As we know, losing weight requires dedication and perseverance. Many people trying to
lose weight sabotage themselves by making bad decisions, such as eating that cupcake
and then thinking that they have ruined their diet plan, so they just give up.
It’s too easy to give up so don’t give in; just because you made a slip it doesn’t mean it is the
end, keep trying, you can win this battle.
Why does restaurant food taste so good?
Well, mainly because restaurants add things to their foods to make them taste that way,
such as butter, salt and flavorings. More than you would likely ever put in those same foods
if you cooked them yourself.
Think about it, restaurants want to stay in business and to do that they need to make you
keep coming back for more, which means they are absolutely going to load up on the bad
stuff that tastes so good and which adds up to tons of calories. If you want to lose weight, try
eating more of your meals cooked in your own kitchen where you can control the contents.
Eat baked potato chips instead of the regular potato chips you find in the stores and this will
help to reduce calories and fat as well. Baked potato chips don’t taste that different from
fried chips but are far healthier; some brands have 30 percent less calories and fat, and that
is allot of savings!
Try substituting artificial sweeteners instead of sugar. Instead of eating two or three
cupcakes, eat one; you still pacify your craving for sweets and cut calories as well.
Moderation is the key to effective weight loss; eat what you want but have smaller portions,
don’t deny yourself of what you enjoy or you will end up defeated.
To lose weight, you must train yourself to eat less and still feel full. There are temptations to
eat are everywhere you look. Billboards, commercials and ads, they are all around us.
They’re designed to make you feel hungry and guess what, they do!
The key to controlling the temptation is to listen to the cues from your body, telling you when
your stomach is full. Only eat when you feel hungry and control the amount you eat (smaller
portions). If you feel hungry and you’ve just eaten an hour before, try a veggie snack such as
celery, carrots or some fresh fruit with some low fat cottage cheese.
Drink coffee when you’re trying to lose weight. Studies have shown numerous health

benefits afforded coffee drinkers. Some of those include decreased risk of diabetes,
decreased blood lipids, and overall liver health. Next time you need a break from water,
drink some black decaf coffee; you may use fat free dairy creamers and sugar substitutions
if you can’t drink it black. In addition to the health benefits, it won’t negatively impact your
weight loss efforts, which is what you want.
A great way to lose weight is to keep a protein bar with you at all times when you go
somewhere. Preparing a sandwich can be a hassle but having a protein bar handy can be
very convenient. All you’ve to do is peel the wrapper and you’ll have yourself a healthy
meal. Read the labels because they are not all equal when it comes to calories, fat and
proteins.
Another great way to lose weight is to include at least three, twenty to thirty minute cardio
sessions a week (if you are a beginner start out doing five to ten minutes). If you several
cardio sessions a week, you will burn roughly about 300 to 500 calories per session,
depending on your choice of cardio. You can do just about anything including, walking,
swimming or biking just find some way to get moving and keep moving.
If you are going out to eat at a restaurant, avoid the complimentary starters. Many
restaurants provide baskets of bread or chips and salsa to start your meal. These are empty
calories that you usually don’t even notice you’re consuming. When you sit down, ask your
waiter to just leave the basket of bread off your table and order a salad instead.
Follow the tips and advice outlined in this chapter for successful weight loss. Stick to your
guns and remember your goal. Don’t feel guilty if you make a slip, just put it behind you and
keep pressing forward. Remember, you can do this!
In the next chapter, we will be talking about how you can feel great while losing those extra
pounds.

How to feel great while you are losing weight
In the last chapter, we talked about ways you can cut calories and lose those extra pounds.
In this chapter, we are going to learn how to feel great while you are losing weight.
Losing weight as challenging as it may be, naturally makes you feel great; as the pounds
come off and your clothes get too big it definitely makes you feel better and look great too.
Most modern day life-styles encourage a sedentary, unhealthy existence. A majority of
people work in offices and sit in front of computers day in and day out; this doesn’t benefit a
healthy you and as your job requires that you be seated it also helps to add on the pounds
as well. Today we are going to go over a few tips that may prove highly useful in your
weight loss efforts.
One helpful way to lose weight is to sneak low-calorie, nutrient dense foods such as (whole
grain breads and cereals, fruits, beans, pasta and vegetables) into your "normal" diet.
How do you do this?
For example, when making your oatmeal in the morning, dice up a large apple and add it to
the mix along with some cinnamon. You will have boosted the fiber and flavor of your
breakfast; and in return, it will help you fill satisfied.
For a tasty meal that can help with weight loss, try reducing your portion of beef and
replacing it with mushrooms. They taste great together and they can satisfy your hunger just
as well. Since mushrooms are much lower in calories than beef, you can use less beef and
more mushrooms in an entree to make a low-calorie meal without sacrificing the quality of
the entree.
To continue to make your weight loss plan a reality, closely monitor the amount of alcohol
that you consume. Alcoholic beverages like apple martinis are extremely high in calories.
Save these drinks for special occasions, and if you feel you’ve to indulge, consider picking
up a glass of wine or a can of light beer.
Whole grains are a necessary part of any nutritional weight loss diet. Talk to a nutritionist to
learn about whole grains. Refrain from purchasing breads or other grain products that have
refined or enriched listed in there ingredients. Companies generally advertise when their
products use whole grains, so once you know what you are looking for, shopping for whole
grain food products will be quite simple.
You can enhance your commitment to exercise by having a fitness buddy. Knowing another
person who has goals similar to yours, participates in the same workouts and follows a
similar diet can really keep you dedicated. You two can support each other and help keep
each other on the right track.
If you are desperately in need of losing extra weight, make sure you keep in mind that there

is no easy way to lose weight. There are no magic pills or special tricks that will help you
lose fifty pounds in a month. Weight loss is a gradual process and it takes time.
A good way to increase weight loss and stick to your diet is not to dwell much about your
progress. Keep busy, hang out with your friends and family and try not to think much about
your weight loss, it will come. Thinking about it too much can cause you to lose motivation
because you want to see results right away.
If you are trying to lose weight, don’t make the mistake of believing that fruit juice is a valid
substitution for eating fresh fruit. Many fruit juices are made from concentrate so they are
loaded with added sugar. If you are going to have juice make sure that it is 100 percent juice
that is not from concentrate. Reduced sugar is also a plus.
Start slowly and as you begin to see the results of your hard work, it will help keep you on
track. Once you lose five or ten pounds treat yourself to something special like a new shirt or
a pair of jeans. Fitting into a smaller size will definitely boost your moral.
In the next chapter, we will be talking about some more great tips for healthy weight loss.

Some more great tips for healthy weight loss
In the last chapter, we talked about how to feel great while you are losing weight. In this
chapter, we are going to go over some more great tips for healthy weight loss.
Weight loss is a struggle for many of us and the number of people who are overweight is
continuously growing. Everywhere you turn whether it is driving around or watching TV,
food advertising is in our face. It’s in just about every type of media you can think of.
Have you ever gone to the supermarket (and I know you have); just look around you, check
out the cereal aisle, which to choose, what to choose and/or should you choose any at all,
that is the question. Try using the advice in this chapter to begin losing weight efficiently.
When you are trying to lose weight, consider cutting out sugary drinks such as soda, iced
tea, lemonade, and even juices. These drinks have almost no nutritional value in them and
are simply full of empty calories. Instead, drink more water. Water contains no calories and
has many benefits for your body.
In order to lose weight properly, be sure to eat enough calories per day. Starvation diets of
sorts are extremely bad for your body for many reasons. One such reason is that without
food intake, your body will slow down its metabolism and attempt to hang onto the energy
that you’ve already stored in the form of fat. This type of "diet" also leads to binge eating and
a sure way to gain the weight back quickly once you do resume normal eating.
Eat more nuts when you are trying to lose weight. Nuts are a great snack food and can be
used in place of meat in salads and stir-fries. There are a wide variety of nuts, so that you
won't get bored of eating them. You can even soak nuts in water before you eat them for a
diverse texture.
If you find yourself hitting a plateau in your weight loss or fitness goals, try mixing up your
exercise routine a bit once in a while. Work different muscles and areas of your body and
you may be able to burn off more of the fat that your previous routine wasn't targeting. Try
using weights one day, go to the gym or bike riding, anything to mix up your routine.
Keep your alcohol intake to a minimum, especially in the first few weeks of a diet and
exercise program, for maximum results. Alcohol inhibits and lowers your metabolism, as
well as being high in calorie content. These calories have no nutritional value and are
known as empty calories.
When you feel stressed, engage in an activity instead of relying on food as a source of
comfort. Comfort food cannot take away your stress, but it can work against you later when
you feel guilty about overeating and gaining those pounds. If you go out for a walk instead, it
will curb your desire to seek comfort food, and you will work off calories at the same time.
Make sure you control your hunger with meals that satisfy to avoid overeating. Overeating

can sabotage you day. You generally know you’ve reached this point because you start to
feel uncomfortable and have a "stuffed" feeling in your stomach. When your body is telling
you to stop, you need to stop eating.
When you're cleaning your house, why not clean your kitchen of unhealthy foods as well?
Take the time to go through your cupboards, fridge and pantry and toss out all the cookies,
chips and other junk foods that you’ve sitting around. If they're not there to tempt you, you'll
be more likely to eat a healthy diet.
One vital tip for successful weight loss is to avoid drinks with high amounts of calories. Even
though some fruit drinks can be good for you, some have extremely high amounts of sugar
and calories.
The best thing you can drink is water. If you don’t like water, try adding a little flavoring such
as lemon or fruit juice just to give it a little zing. Most of your body is composed of water.
Therefore, it makes sense that your body needs water, in order to operate effectively and
efficiently.
Don’t give up instead empower yourself as you look forward to looking better and feeling
great. You can do this; take control of your weight loss today. In the next chapter, we will be
talking more about how you can achieve your weight loss goals.

How you can achieve your weight loss goals
In the last chapter, we talked about some great tips for healthy weight loss. In this chapter
we are going to go over how you can achieve your weight loss goals.
Achieving your weight loss goals can be difficult but it’s not impossible. Keep reminding
yourself how good you are looking and most of all; how much better you feel. Use the tips
and the information included in this chapter to make your weight loss challenge a bit less
challenging.
Offer to help someone else!
Whether it’s help with cleaning, charity work, or just walking with them, studies show that
you are more likely to stay motivated if you keep busy. It also doesn't hurt to have company
along the way, showing you encouragement.
Make sure that you eat breakfast every morning. Research has shown that people who eat
breakfast each morning take in fewer calories during the day than those who don’t eat
breakfast. Some researchers advise a big breakfast and a small lunch and dinner. Since we
slow down at the end of the day, the calories we eat aren’t burned as efficiently as they are
earlier in the day.
Diet sodas may seem like a good idea if you are trying to save on calories while dieting. But
studies have now shown that people who regularly drink diet soft drinks are more likely to
be overweight than their non-diet soda drinking counterparts. Instead opt for fruit juice with
added water or club soda.
Spend some quality time with your friends doing something active. Play badminton,
volleyball or some tag football. Not only will it encourage you to keep going if you feel tired
or sweaty, but it boosts your mood and enables you to have a better time. Knock off some
extra calories with a trip to a kickboxing class instead of going out to watch a movie.
Don’t go the grocery store on an empty stomach. Your hunger will magnify your desire for
junk food, and you risk buying unhealthy snacks that will make you gain weight. When you
are not hungry, you’ve more mental control over what foodstuffs you should buy that is
appropriate for you and your weight loss.
When you are watching what you eat, don't forget to also watch what you drink. Research
the calories of your favorite beverages so that you can fit them into your diet comfortably.
Also, switch to "light" versions of your drinks of choice to 'shave excess calories off' your
daily intake, don’t forget to check the labels, not all light versions are the same.
Eating plenty of foods high in protein is a great way to recover from strenuous exercise and
reduce strain on the body. Protein feeds your muscles and keeps them strong and flexible.

For this reason, it's great to eat it before physical activity. Some sources of protein include
meat such as beef, chicken and pork there is even protein in dairy foods such as milk and
cheese and don’t forget nuts.
A great weight loss tip is to make sure you are not eating too fast. When you are eating, your
brain requires some time to let you know you are full. You need to be able to have a
conversation while eating. If you are eating so fast that you cannot hold a conversation, then
you are eating too fast. Otherwise, you are good.
Don't feel guilty if you love to eat your favorite snack foods. All food can be unhealthy if too
much eaten. If you really love these foods all you have to do is give yourself a limit and eat a
smaller portions.
In the next chapter, we will be talking about losing weight, specifically around your
waistline.

How to lose weight around your waistline

In the last chapter, we talked about how you can achieve your weight loss goals. In this
chapter, we are going to discuss how to lose weight around your waistline.

Unbelievably, many people believe they don’t have to watch calorie consumption to lose
weight. While you may not have to keep a strict daily record, it’s important to have a good
idea of how many calories you can consume in a day and still lose weight.
When it comes to determining how many calories you should take in, while trying to lose
weight there are a few things such as age, height, present weight and the calories you are
currently consuming daily that must be taken into consideration, so you can create a healthy
eating plan.
For instance if you are a woman approximately 5 feet 3 inches tall and you are 50 years old
and you weigh about 160 pounds you would need approximately 1750 calories a day to
maintain your weight, but if you would like to lose weight you should reduce that to
approximately 1200 calories per day.
The one thing that we did not factor in was exercise, which is very important. The rule of
thumb in weight loss is one pound of weight lost for every 3000 calories burned or reduced.
To help determine what is right for you there are many weight loss calculators available
online.
Weight loss requires movement. You can incorporate more movements into your day very
easily. Take a walk around a block before every meal. This will get your blood flowing, and
your metabolism burning before you even began to eat. You will be less likely to choose the
unhealthy food when you get your heart pumping.
A great way to lose weight is to write down an inspirational phrase or quote or a picture of
yourself, and place it somewhere you will see it every day. Seeing it every day will keep you
motivated to continue losing weight. A good place for putting something like this is right on
your bathroom mirror or refrigerator.
When you want to lose weight, the best thing that you can do is to find an exercise you love
such as biking, hiking or tennis! If you find something that you really enjoy you will be more
likely to stick with it. If you hate something, you’ll end up dreading it and before you know it
you will start putting it off or skipping it.
When it comes to losing extra weight around your waistline, try these simple tips:
Try adding approximately 15 – 20 grams of fiber to your weight loss program; the added

fiber will help flush the fat from your body. Begin by eating healthy foods such as leafy
greens, broccoli and green beans.
Incorporate whole grains, wheat bran, high fiber cereals and nuts. Adding fiber to your diet
will cleanse your system of excess water weight, unwanted waste and fat. Your waistline
will be smaller in no time!
To help you lose weight, look for opportunities to get a little exercise while going about your
daily activities; you can even get a mini-workout while shopping. Make the effort to walk
around the mall before you even go into a store. It will not take long, and you will burn a few
extra calories before you know it.
Many dieters seem to forget that a proper diet is a true lifestyle change and not simply a
program to try out. To make sure you always remember this, purge your home of every little
snack and starchy item you have. Restocking your home with healthier options helps to
relay the message that you need a permanent change.
Satisfy your sweet tooth. Sometimes, it is ok to reward yourself for sticking to your diet. Dark
chocolate is ideal, as it is chalk full of antioxidants, which increase heart health and reduce
high blood pressure. It also contains a lot of fiber, which helps to block fat absorption and
gives you a feeling of fullness. While you should not go overboard, a little dark chocolate
now and then is a guilt-free treat.
If for some reason you cannot remove all the junk food from your home, store it in an opaque
container. Researchers at Cornell University determined that people ate 70 percent more
candy when it was stored in a see-through container. By keeping those high-calorie foods
out of your sight, you can keep them out of your mouth.
In the next chapter, we will be talking about healthy tips to attaining your weight loss goals.

Healthy tips to attain your weight loss goals
In the last chapter, we talked about how to losing weight and reducing your waistline. In this
chapter, we are going to go over some of the healthy tips to attain your weight loss goals.
As you get older, you may find that dropping a few pounds to fit into that new dress is not as
easy as it used to be. That is why it is very important to get those extra pounds off and keep
them off.
A great way to keep your diet form getting boring while trying to lose weight is to new
recipes. Eating healthy can become extremely bland and boring if you don’t get inventive in
the kitchen. No one wants to eat the same food repeatedly. Do a quick search online and
you’ll find all kinds of healthy recipes that will satisfy your taste buds.
Red pepper may seem like an unlikely source for weight loss. However, it’s a good idea to
keep a shaker of red pepper on hand, because its’ known to help curb your appetite for
hours after consumption and it is almost tasteless on most foods. It also is known to create a
thermic effect on the body that causes it to metabolize fat faster, which is what we want.
Having healthy emergency snacks can go a long way to assuring that your diet is
successful. Keeping plastic bags with nuts, fruits or vegetables with you, can help curb
cravings when you don’t have time to cook or stop at a restaurant for a healthy low fat
calorie meal. This way, you will never be tempted to grab unhealthy snacks for a quick bite.
You should always take vitamins when you are on a diet. Losing weight through dieting has
its downsides, such as not getting enough of the nutrients that the body needs. This can be
avoided by simply taking a vitamin supplement. These supplements will help to keep your
body in optimal condition, even though you are eating less.
If you want to get a good night’s sleep don’t go to bed hungry. Hunger pangs can keep you
awake. If you are hungry, eat something healthy like a piece of fruit, cottage cheese or some
reduced fat popcorn with a bit of parmesan cheese sprinkled on top. Make sure that you
keep your late night snack at 200 calories or less so you don’t add extra pounds.
Many people tend to fill up their plate with food, and then finish all of it. If you realize that you
are one of these people try using a smaller plate, it sounds silly but it works. It may look
small to the naked eye, but you will find that you are just as satisfied eating this amount.
When eating protein, some people like a more flavorful choice. Instead of adding sour
cream or some other creamy sauce, put some salsa or chutney on your protein. This will
bring a huge kick to the flavor, without adding extra fat and calories that you really don’t
want or need.
Join an online weight-loss support group to help you lose weight. Following a diet or weight
loss plan can be frustrating and difficult and an online support group is always available to

encourage and support you as well as offer valuable advice based on the experience of
many diverse individuals.
It is hard to lose weight but with self-control and perseverance, you will make it to your
weight loss goals, feel healthier and happier. In the next chapter, we will be going over
some more great weight loss tips.

Some more great weight loss tips
In the last chapter, we talked about the healthy tips to attain your weight loss goals. In this
chapter, we are going to go over some more great weight loss tips.
Many people don’t realize that it takes a considerable amount of time to put on weight and it
will take even more time to lose it. Would be wonderful if there were a magic pill? But
unfortunately there isn’t, that’s why today we are going to go over some tried and proven
methods that will help you reach your goals.
Packing a lunch will keep you from packing on the pounds. Take some time in the evening
or the morning before work, to put together a healthy lunch to take to work with you. Bringing
in your own lunch will keep you from falling prey to the high calorie items that you will end
up with, at your local drive thru or purchasing unhealthy snacks.
Never go to a party hungry, even if dinner is included. Eating a light snack with lots of fiber,
a little protein and a small amount fat (nuts) a half an hour before you go will help avoid
consuming excess party food that is often too tempting to resist. Feel free to try a little bit of
everything, but only in small portions so you can enjoy it without regret.
Treating yourself can actually be an important part of any weight loss diet. Making hard and
fast rules about food, such as telling yourself that you will never eat chocolate cake ever
again, can actually make you obsess about food. This leads to stress and overeating, both
of which can ruin your weight loss plan.
Try to give yourself a small treat every day, or a slightly larger one at the end of the week for
making your goals. I personally would save up and have four to five candy kisses each
evening and in so doing, you will not feel deprived.
Allow yourself to buy smaller sized clothes as your weight decreases. It can be a great
motivator to continue eating right and exercising. Overweight people often wear clothing that
is lose or baggy in the interests of comfort and hiding those bulges. This also makes it less
likely that they will think about their weight. You will be more conscious of what you actually
weigh if you don’t wear baggy clothing.
Diet sodas may seem like a good idea if you are trying to save on calories while dieting. But
studies have now shown that people who regularly drink diet soft drinks are more likely to
be overweight than their non-diet soda drinking counterparts. Instead, opt for no sugar
added fruit juice cut with water or club soda.
A useful tip for anyone attempting to lose weight is to avoid processed foods that boast
about being fat free. It is often the case that in order to remove the fat from such products
manufacturers add extra sugar so that the items have a more pleasing taste.
For example; have you ever tried low fat peanut butter? Well may not have as much fat or
calories but it is loaded with sugar and sodium. This generally results in additional calories,
often in excess of those contained in the regular, full fat versions of the same product. Those

extra calories only serve to obstruct your weight loss efforts.
A great way to lose weight is to volunteer to cook whenever you are having a family
gathering. By volunteering to cook, you will not feel the pressure of having to resort to eating
anything unhealthy, and you will be doing your friends and family a favor by making a
healthy meal for them.
A good tip to help you lose those extra pounds is to be aware of your serving sizes. As a
general rule of thumb, an appropriate serving size of most foods should equal the size of
your closed fist and with meats no larger than the palm of your hand. By using this method
of measurement, you can be sure you are eating the right serving sizes.
In the next chapter, we will be talking about making simple and healthy lifestyle changes.

Making simple and healthy lifestyle changes
In the last chapter, we talked about simple weight loss tips. In this chapter, we are going to
talk about making simple and healthy lifestyle changes.
Make your diet plan a simple plan and it will be easier for you to stick with it. At first make
little changes, one by one and in this way you will be able to make it part of your new
lifestyle change gradually.
As I’ve mentioned before a good tip for losing weight is to pack healthy food and take it with
you if you are going to be away from home. Many people make the mistake of not taking
food with them and they end up resorting to unhealthy options. When you are trying to stick
to a healthy eating plan, it’s best to pack at least a healthy snack or two along for the ride,
just in case you get hungry.
When you’re trying to lose weight and you don’t have far to travel try leaving the car in the
driveway and walking, bicycling, running or even rollerblading to your destination. It’s more
fun and you’ll burn allot of calories.
Another great tip for those of us with busy schedules is to buy bagged, cut up vegetables
like carrots and broccoli. They are and easy to grab, healthy snack for people on the go. The
best part is that they are fresh, haven’t been frozen or cooked.
Did you know that eating soup can help you lose weight? It is very filling, full of nutrients
and most of the fat from the soup will move to the top of the bowl, allowing you to scoop it
out, throw it away and save yourself added calories before you enjoy your meal. Homemade
is best, but there are plenty of low fat soups available at the market that are almost as tasty.
Avoid creamy soups and stick with broth based ones instead.
Track the inched you’re losing by using your belt. Scales can be very inaccurate when
determining how fit you are, but your belt will let you know if you are losing weight. If you’ve
to decrease a notch or two in your belt, then you are making great progress.
Don’t forget to spice things up when it comes to your meals. As we have discussed before,
when dieting, many people make the mistake of eating their meals very bland, without any
flavor at all, which only leaves them feeling dissatisfied. You should try adding spices to
your meals to keep yourself motivated and your food tasting great.
- Stop, chew, and savor your food!
A simple way to restrict your calorie intake is to eat more slowly. Don’t scarf down a meal in
five minutes or less, even when you’re in a hurry. If you eat too fast, your brain won’t be able
to send the "full" signal to your stomach in time. You’ll end up overeating and most likely
gaining weight instead of losing it.
Make sure you are not skipping meals. Try to eat at least three well-balanced meals per
day. You can still lightly snack on healthy foods. This helps produce a harmony to your body

for top functionality.
Implementing these simple tips will help you lose weight and have a healthier lifestyle. As I
said above try implementing these tips gradually and they will become a big part of your
weight loss program and your new lifestyle changes.
In the next chapter, we will be talking even more about losing weight and keeping it off for
good.

Successful weight loss tips that will help you lose
weight and keep it off
In the last chapter, we talked about talk about making healthy lifestyle changes. In this
chapter we are going to discuss successful weight loss tips that will help you lose weight
and keep it off.
With the right information and with time and effort you can lose weight. No one ever said it
was fun or easy but it is most definitely achievable. The information in this chapter will help
you in your weight loss efforts, so let us begin.
To lose weight, don’t just focus on cardio, but also incorporate strength training into your
routine. Muscle tissue burns more calories than fat; having more muscle means you will be
burning more calories throughout the day and every day. Plus, you will see added benefits
in a toned physique and fewer injuries.
An important part of any weight loss journey is learning to control your own food. This
means learning to cook from scratch, so that you know exactly what is going into the foods
you eat. Also, cooking from scratch will let you replace high-calorie ingredients such as
cream, with lower-calorie ones such as skim milk.
Pay attention to what you are eating. Don’t multitask and eat at the same time. If you are
watching television while you eat, chances are you are not paying much attention to what
you are putting in your mouth and as a result, you’ll eat too much. Instead, sit down and
have a nice meal at the dinner table.
When selecting produce for good nutrition, choose items that are grown locally, organically,
and without genetic modification. They’re better for you, better for the earth and they’ll give
your body the nutrients it needs.
Stop thinking about losing weight!
In other words, give yourself time to think about something else, and to spend your leisure
time doing something other than exercise. Instead go for a swim or to the beach; you will get
away from the everyday grind and while you are relaxing and playing you will still get in
some exercise! Everyone needs a break sometimes, and taking time off to forget that you
are trying to lose weight will give you time to regroup and rest for a while.
As you well know, eating less fat will result in weight loss. On average, Americans consume
way too many grams of fat per day. We should only be consuming around 30% of our
calories from fat, which is not that much actually.
There are many healthy forms of fat such as monounsaturated fats, polyunsaturated fats,
and omega-3s. Remember this; healthy fats also play a vast role in helping you manage
your health and your weight loss. Fats play an important part of our well-being and the trick

is to replace the bad fats with the healthy good fats.
When beginning a diet, set realistic weekly and long term goals. Like everything in life, you
will not be able to reach an unrealistic goal. Even if you’re just trying to drop 20 pounds fast,
you're just setting yourself up for failure. Instead of doing this, you should create goals you
can reach every week or so. Look at the trees rather than the forest. Instead, stay focused on
the weight you want to lose each week.
Don’t feel guilty if you love to eat your favorite snack foods. All food can be unhealthy if
eaten too much. If you really love these foods all you’ve to do is reduce the amount you eat;
don’t deprive yourself just eat smaller portions.
Green tea and chili peppers can do wonders for you when trying to shed the pounds. They
both work to boost your metabolism at a very efficient rate. Drink a glass of green tea
instead of coffee in the morning and you will still get that wake up effect, but also, set your
day up for weight loss. Add chili peppers to spice up your foods and give it a great flavor
plus all peppers are high in vitamins A,C and K.
With diet, exercise, and your own motivation, you are on the way to healthy weight loss. I
hope the tips in this chapter have been helpful for you on your journey.
In the next chapter, we will be talking about some ways to enhance your weight loss
regimen.

Some great ways to enhance your weight loss regimen
In the last chapter, we talked about losing weight and keeping it off. In this chapter, we are
going to go over some great ways to improve your weight loss regimen.
Both exercise and nutrition are key elements to any weight loss program. this chapter will
provide you with some extra knowledge to help you make your goals of weight loss
possible.
Avoid all fried foods! All fried foods contain calories derived from the oil in which they were
made. This adds needless calories to your diet along with no extra nutrients. French fries,
for example, contain more calories from the oil they were made in than say a baked potato
or baked fries; French fries baked in the oven will save you approximately 200 calories
verses 470 calories when fried, this is for a 4 ounce serving.
If you’ve a blender, you can make some terrific treats that will help you lose weight. Blended
drinks are a great way to incorporate fresh fruits into your diet; a tasty, high-fiber way to drink
your breakfast. Just combine any mixture of your favorite fruits in season (berries, oranges,
bananas, and peaches are all good choices), with a little OJ added and/or dry milk powder
or yogurt for a protein boost, and you will have a wonderfully refreshing quick breakfast that
gives energy to your day and gets your motor running.
Don’t go the grocery store on an empty stomach. Your hunger will magnify your desire for
junk food, and you risk buying unhealthy snacks that will make you gain weight. When you
are not hungry, you’ve more mental control over what foods you buy that are more
appropriate for your healthy weight lose plan.
Throw out all those sugary drinks and high calorie sodas and try Green tea instead. Green
tea can help raise your metabolism and has many useful antioxidants that help your
immune system, and it’s touted as a factor in weight loss as a fat burner.
Turn off the television and sit together as a family when eating. Distractions are a problem
with most kids today. When you take any distractions like TV out of the equation, your child
can focus on eating. Sitting together as a family also promotes a sense of well-being that
makes your child want to eat and enjoy family time.
While most nutritionist disagree on many things, they do all agree that breakfast is the most
essential meal of the day. You should try to eat a good balanced breakfast (protein,
carbohydrates and healthy fats) within an hour of waking up in the morning. Not only does it
rev-up your metabolism but also it provides fuel for the body; you cannot run without fuel.
If you are a big fan of salads that have mayonnaise in them, you should try substituting
nonfat, low-fat sour cream or plain yogurt. Mayonnaise has about 90 calories per 2
tablespoons; but if you cannot do without mayo then try the light brands which are about half
the calories; just use is sparingly. The salads will taste nearly the same and you will avoid
a lot of calories and unwanted fat.

Many nutritionists believe that 5 to 6 small balanced meals a day will help you lose weight
and keep your metabolism going all day long. This works because you won’t feel deprived
or hungry. When your body knows that food is coming every two to three hours it will
continue to burn fat rather than store it.
Most people who are trying to lose weight quickly plan a rigorous workout schedule and
healthy eating to achieve their optimal weight loss. Diet pills are also useful for some when
paired with diet and exercise if you decide to choose this route.
Stop putting butter on your morning toast or bagel. Butter contains 204 calories per 2
tablespoons and cream cheese about 100 calories for the same amount. Instead, use a
butter substitute or try Greek cream cheese for only 60 calories per 2 tablespoons.
You can also try the low calorie and fat free spreads. Fat free cream cheese actually has 4
grams of protein and of course no fat. It never hurts to have a bagel now and then but
choose a bagel that is made with whole-wheat flour or whole grains instead.
Remember this; you don’t need to feel like you are starving yourself, there are literally
thousands of ways to cut calories and fat without depriving yourself of your favorite foods.
Proper nutrition and moderate exercise will help you achieve your weight loss goals. It will
also help you become much healthier and happier.

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Take Control of Your Diet & Reach Your Weight Loss Goals!