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STEP
1: Take it one step at a time
Start by paying attention
to what you eat. Cut back on
fat and sweets and add more
fruit and vegetables. After
you have that under control,
add exercise. If you hate to
exercise try it for only 15
minutes a day at first, then
a 1/2-hour. Keep in mind that
while you are exercising you
are burning calories and not
eating. Also, it will be easier
if you chose an activity that
you enjoy. |
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STEP 2: Find a friend
It is always good to
have support when you are trying
to lose weight. Find a friend
who wants to lose weight and
compare notes, weigh-in together
and maybe even have a contest.
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STEP
3: Use weights
Working out weights
will build muscle and raise
your metabolism so you will
burn more calories. Also, muscle
takes up less space than fat
so you will be smaller ( but
probably weigh more).
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STEP
4: Eat fewer carbs
Don't eat as much bread and
pasta and you will see a difference.
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STEP 5: Set a goal
Set a deadline to lose
the weight and write it down.
For example, ' By Mar 14/08
I will weigh 150 lbs or less'.
Put it somewhere you will see
it daily. |
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STEP 6: Give up soda
If you drink a soda or 2 a day
you are adding empty calories.
If you find it hard to stop
completely, cut back at first
and drink water instead. |
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STEP 7: Grill or boil
Avoid fried meat, grill
and use lots of spices. You
will get used to it and probably
enjoy it more. |
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STEP 8: Don't buy junk food
When you go shopping,
don't go on an empty stomach
and you will be less likely
to buy junk food. Keep your
home 'junk food free' so you
won't be tempted to indulge.
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STEP
9: Eat breakfast
Consume most of your
calories early in the day and
always eat breakfast. Don't
eat after 8pm and not only will
you avoid those added calories
but you will sleep better. |
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STEP 10: Give yourself a treat
When you tell yourself
that you can't have something
you want it more. Give yourself
a treat once a day ( ie. half
a cookie) and you won't feel
you are missing out. |
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STEP 11: Use smaller plates
Trick yourself into
believing that you are eating
more by using a smaller plate.
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STEP 12: Drink lots of water
Drink water when you
are feeling hungry and you will
get that 'full' feeling. |
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STEP 13: Don't eat everything
on your plate
Many times we eat just
because it's there. Pay attention
to when you have had enough.
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STEP
14: Eat five or six meals a
day
Eating more frequently
will keep you from getting too
hungry. |
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STEP
15: Plan your workout sessions
Write your workout
sessions in your journal or
planner. |
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STEP 16: Stay away from fad
diets
Fad diets don't work.
If you lose weight fast chances
are that you will gain it back
( and more) just as fast. It
takes time to put it on and
time to take it off. |
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STEP 17: Do several body weight
workouts a day
While you are watching
TV do crunches and leg lifts.
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STEP
18: Measure your food
If you decide to have junk food
for a snack - be sure to measure
and control what you eat. |
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STEP
19: Keep pre-cut vegetables
...and ward off those
cravings. |
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STEP
20: Create Good Habits
It is a known fact
that when we do something twenty-one
times it becomes a habit. Create
good eating habits.
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