1. Stretch your meals to, at least, 20 minutes or longer. Your stomach,
mouth and brain are all connected and it takes 20 minutes of
chewing before your stomach signals your brain that you are full.
To feel full and successfully lose weight on any weight loss program,
you need to eat slowly for 20 minutes or longer.
2. Drinking 8 glasses of water a day is important to your health,
your normal diet and to help lose weight. Water is necessary
for the metabolism of your stored fat. Weight loss cannot occur
without an active metabolism which requires large quantities
of water. Another way to use water to lose weight is to drink a
large glass of ice water just before meals. The cold causes your
stomach to shrink slightly which will make you feel full faster.
3. The more positive your self-esteem, the better you feel about
yourself, the faster and easier it will be for you to lose weight.
When you are self-confident, you are better able to take charge
of your life. It also means that after you lose weight, it will stay
4. When you go fat free or low fat, you also cut out much of the taste
of the foods you eat. Add the flavor back with herbs and spices.
Strong flavors such as vinegar, garlic, chili powder, cayenne,
curry powder, rosemary and tarragon can be used to doctor up
any food you are eating. For your low fat and fat free diets,
experiment with different herbs and spices until you find some
you like. Staying on your fat free or low fat diet will be easier
and your weight loss will be speeded up.
5. Increase your metabolism by as much as 40% by using hot and
spicy foods such as hot peppers of all varieties and mustards.
Research shows these foods all increase your metabolism. For
double duty, give up fat filled mayonnaise for mustard and add
hot peppers to your food for greater flavor and increased metabolism.
6. Negative emotions will also interfere with your weight loss program.
It's difficult to stay motivated to lose weight when you feel bad.
Overeating often accompanies negative emotions such as depression,
anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.
7. To lose weight faster, reduce your intake of caffeine. Caffeine leads
to an increase of insulin in your body which retards the burning of
your stored fat.This is a simple chemical reaction in your body
that you can change. Reduce your caffeine intake by 50% and see
what happens. Here is a rough guide to use when looking at the
amount of caffeine you currently take in:
Brewed coffee (6 oz. cup) - 100mg;
Instant coffee (6 oz.) - 70mg;
Tea (6 oz.) - 50mg;
Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg;
Dark chocolate (1 oz.) - 20mg and
Milk chocolate (1 oz.) - 6mg.
8. Incease your intake of fiber rich foods. They will help fill you
up faster and will help all the food you eat pass through your
digestive system more easily.
9. Exercise is probably the most important key to increasing your
metabolism and burning off excess fat. Research shows that you
burn more stored fat for energy when you do aerobic exercises
on an empty stomach than on a full stomach. Research also shows
that you burn more stored fat when you exercise late in the day
rather than in the morning. Put together, the best time to exercise
to lose weight by burning your stored fat is in the late afternoon/early
evening before dinner. Second best is in the morning before breakfast.
Our metabolism naturally starts to slow down about 8 hours after
we wake up. Thirty minutes of aerobic exercises in the evening,
before dinner, will not only burn off stored fat but it increases your
metabolism for about two to three more hours just when it was
starting to slow down. This produces a significant increase in
fat burned off, even after the exercise is over.
10. To lose weight quickly, never skip a meal. Your first meal after
waking starts your metabolism. Your metabolism then speeds
up for about eight hours and then starts slowing down until you
go to sleep when it goes to low until you wake and eat and start
the cycle again. Skip breakfast and your metabolism doesn't get
started until lunch time. You've just missed three or four hours of
fat burning time. When you skip meals during the day, your
metabolism also slows down. Weight loss through the burning of
stored fat is all about eating enough of the right kinds of foods so
you stay full and your metabolism stays as high as possible.
Remember, if you feel hungry, your metabolism slows down.
Stay full with healthy, nonfattening foods and your metabolism
will continue to burn your stored fat as fast as your body will allow.
HAVE A HEALTHY LIFE.
HAVE A HAPPY LIFE.