What Everyone Needs To Know About Exercise And Having A Good Diet

1. What Everyone Needs To Know About
Exercise And Having A Good Diet
How to Lose Weight
Choose fibrous proteins instead of fatty ones. Protein is
important for organ function and building muscle. Select lean cuts of
beef or extra-lean ground beef when you're consuming red meat.
Remove skin from chicken before cooking.
● Skip the fatty deli meats like bologna and salami. Choose lean
turkey or roast beef as a replacement.
● Vegetarians can get plenty of protein from soy, nuts, beans, and
seeds. Lentils, legumes, and beans are excellent sources of fiber
and protein.
● Eat low-fat dairy for a source of protein, including low-fat
cheeses and nonfat yogurt. A 150-gram serving of Greek yogurt
provides about 11 grams of protein. The study has shown that 20
women who were eating high-protein yogurt snacks instead of
crackers, chocolate, and other low-protein snacks consumed fewer
calories and experienced less hunger.[2]

2. Eat more fruits and vegetables. Fruit helps to satisfy your sweet
tooth thanks to its natural sugars, while fresh vegetables help your
stomach fill up more quickly. Fruits and vegetables contain fiber to
help you feel full quickly. Try some of these tips to introduce more
fruit and vegetables into your diet:
● Eat what is in season and eat fruit and vegetables for snacks or,
for dessert. When you eat apples in the fall, for instance, or cherries
in late summer, it might as well be an indulgent dessert. Cut up
celery, carrots, peppers, broccoli or cauliflower and dip them in a
light salad dressing or hummus.
● Use vegetables as a main dish. For example, make a stir-fry or
a hearty salad and add just a few ounces of cooked chicken, salmon
or almonds.
Eat more whole grains and cut simple carbs. Whole wheat bread,
oatmeal, whole wheat pasta, sweet potato, and brown rice are all
excellent sources of energy and sources of nutrition. Combined with
the right combination of proteins and vegetables, whole grains are
perfect all-around nutrition.
● Simple carbs are things like white bread, processed flour, and
white sugar. This gives you energy quickly but then comes with a
crash. It turns into fat very quickly.
● Substitute whole wheat flour or oat flour into pancakes or baked
goods. You might need to add additional leavening ingredients, like

3. baking powder or yeast. Put barley in your soup instead of rice or try
a pilaf with barley, wild rice or brown rice.
● Eat only naturally-occurring carbohydrates instead of processed
carbohydrates. Avoid processed foods, like white bread, semolina
pasta or crackers, or processed sweets like candy bars or sugary
vegetables.[3]
Try a formal diet plan. If you like the idea of following a more specific
diet and putting the planning into someone else's hands, try following
a new diet and exercise:
● Follow a paleo diet and eat grass-produced meat, fish, and
seafood, fresh fruits, and vegetables, eggs, seeds, and nuts, just like
paleo-humans did. Eat nothing prepackaged or processed.[4]
● Try sticking to raw foods. The Raw Food Diet requires 75
percent of your dietary intake to be uncooked. Most people eat a lot
of fruits and vegetables, whole grains, nuts, and beans.[5]
● Join a commercial diet plan. If you prefer to eat whatever you
want and to meet weekly with other people who are losing weight,
then try WW (formerly known as Weight Watchers). If you prefer
prepared meals so that you don't have to cook, try Jenny Craig or
NutriSystem.
Cut the salt from your diet. Eating more sodium causes your body
to retain water, which can cause you to feel bloated and gain more
weight. The good news is that you'll sweat that weight out very

4. quickly, so an easy way of cutting some pounds is to eat less sodium
in your diet.
● Instead of salt, try spicing your meals with chili flakes, fresh
salsa, or cajun spices and seasonings.
● Unsalted foods will taste much saltier eventually if you cut salt
out for a while and let your taste buds re-acclimate.
Don't skip meals. Lots of people think skipping a meal will help to
lose weight, but people who have lost weight tend to maintain their
weight loss better when they eat three meals and two snacks every
day.[6]
This indicates that eating three meals and two snacks may be
a healthy eating pattern for weight loss.
● Make sure that you don't get hungry by eating small portions
throughout the day at regular intervals. Between your meals, eat a
150-calorie snack to keep your metabolism burning and to stave off
hunger. Be sure that you don't eat a fattening snack such as sweets
or crisps. When you're hungry, your body conserves calories and
slows down your metabolic processes.
Avoid sweetened drinks. Drinks that are sweetened, whether
artificially or naturally, will have little nutritional value and add lots of
empty calories to your diet. Do not drink fruit juice or other
sweetened drinks. Even natural sugars will increase your daily
calorie intake and prevent weight loss. If you chose to drink juice, do
not exceed 4 oz per day (1/2 cup). Instead of drinking sweetened

5. beverages throughout your day, drink unsweetened, calorie-free
beverages.[7]
Some beverages to avoid include:
● Soda
● Juice
● Sweet tea
● Kool Aid
● Fruit punch
● Sports drinks
● Sweet coffee drinks
● Alcoholic drinks
Control your portions. One reason why you might have gained
weight is due to eating portions that are too large. To start losing
weight, you will need to eat smaller portions. Eating smaller portions
can also help you to keep eating some of your favorite foods while
still losing weight.
● For example, before loading up your plate with half a frozen
pizza, check the label to see what a portion size is and only put this
amount on your plate.
● Or, if you want to have a bowl of cereal, check the box to see
how much you can have for one serving and use a measuring cup to
get the exact amount.
● Controlling portions doesn't have to mean you're hungry all the
time if you try strategies to make yourself feel more full.

6. Write down everything you eat this week. People who keep food
diaries, according to a study published in the Journal of the
Academy of Nutrition and Dietetics, lose an average of 6 pounds
(2.75 kg) more than people who don't keep a record of everything
that they eat.[8]
So force yourself to write down the good, the bad and
the ugly. Keep these tips in mind:
● Be complete. Write it all down, including beverages,
condiments, and a description of how the food was prepared. Don't
pretend you didn't have that extra glass of wine after dinner. If it goes
into your stomach, it goes into the journal.
● Be accurate. Record your portion sizes in your food diary. Don't
eat too little or too much - keep track. Also, read the ingredients list
so that you can be accurate about serving sizes.
● Be consistent. Carry your food journal everywhere that you go.
As an alternative, you can use a diet-tracking app on your
smartphone or tablet.
Figure out how many calories you should eat each day to lose
weight. Losing weight isn't all about weight. The more aware you
are of the calories in the food you eat, the more easily you'll be able
to eat the right amount of food and do the right amount of exercise to
drop a couple of pounds. Take your food journal and look up each
item individually. Keep a running tally and add up your calorie total
for the day.
● Next, look up how much a person of your age, height, weight,
and energy level needs per day in calories.

7. ● Add about 170 calories to your total. Recent studies estimate
that we tend to eat slightly more than we're able to keep track of in a
day.[9]
Make a meal plan, and stick to it. Decide what you're going to eat
this week before you're standing at the fridge and trying to figure it
out on the fly. Buy the right healthy ingredients to eat the way you
want to eat, and plan it out by the calorie.
● Be realistic. If you like to eat out a lot, don't try to totally
eliminate eating out. Instead, plan on eating home-cooked meals six
days a week.
● Cut down on the snacking, or try to make them healthy snacks.
Fresh vegetables with guacamole, unsalted almonds, or fruit make
for great weight-loss snacks.
● Let yourself have non-food treats. Promise yourself that if you
can follow this for six weeks and exercise (if that is one of your
goals), you will treat yourself to a pedicure or a massage.
● Work indulgence foods into your calorie plan. If you do want to
have something that is a little higher in calories, then make sure that
you work it into your overall calorie goal for the day. For example, if
you are following a 1,800 calorie plan, and you want to have a
brownie that is 300 calories, then you would only have 1,500 calories
left for the day.
Eat fewer calories than you burn. The only surefire way to lose
weight is to eat less than you burn over the course of a day. Sounds

8. simple, but it takes work and consistency. That means exercise. If
you want to lose weight and stay healthy, you need to start
exercising. Aim for 15-30 minutes of exercise 3-5 times a week to
get started.[10]
● Try to tally your energy-output each day. It's helpful to keep
track of these with pedometers, or other weight-loss tracking apps
that you can use to make this easier. Read the section about
exercise for more specific tips.
● Set mini-goals. Your ultimate goal might be to lose 20 pounds,
but instead of focusing on that, think that you want to lose 1 to 2
pounds this week. Or you can focus on non-pound goals like
skipping after-dinner snacks this week or only drinking alcohol on
weekends.
● It is important to understand that weight is entirely a function of
input and output. The input is the food you eat and the calories
contained therein. The output is your energy output. To lose weight
the output needs to be greater than the input. It is that simple. Do not
believe any of the diet fads. If you are currently not gaining or losing
weight then just burning 300 extra calories per week or
eating/drinking 300 calories less per week (2 sodas for example or a
small burger) WILL make you lose weight - in this case around 5
pounds of fat per year.
Drink at least 2 liters (0.53 US gal) of water each day. Water has
the double effect of both hydrating your body and filling your
stomach with a certain volume of a liquid that has zero calories. The
Institute of Medicine determined that an adequate intake (AI) for men

9. is roughly 3 liters (0.8 US gal) (about 13 cups) of total beverages a
day. The AI for women is 2.2 liters (about 9 cups) of total beverages
a day.[11]
● Drinking water about 30 minutes before meals can reduce the
number of calories people end up consuming, especially in older
individuals.
● Research showed that dieters who drank half a liter of water
before meals lost 44% more weight over a period of 12 weeks,
compared to those who didn’t.[12]
Start doing basic aerobic and cardio exercise. Start with a small
goal of 30 minutes, 3 times per week if you aren't exercising at all
currently. Try these steps to get yourself going:[13]
● Buy a pedometer. Attach the pedometer to your belt and try to
take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps
as you get in better shape.
● Start by walking to lose weight. Walking around your
neighborhood costs nothing and is a great way to start moving. You
can also try other low-impact exercises like swimming, riding a bike
or jogging.
Try machines at the gym. You can use a treadmill, an elliptical
trainer, a stationary bike, a rowing machine or a stair climber. Start
with short sessions and gradually add minutes as you get more fit.
Also, use the settings on the machines to increase the intensity as
you lose weight.

10. ● Do a variety of different machines until you find something you
like. Consult a personal trainer to make sure you're using proper
form to avoid injury. They're there to help, not to intimidate you.
Take an aerobics class. You can take a traditional aerobics class or
try any number of movement-based exercise routines. These are
great ways of keeping yourself motivated in a group, having fun
moving around, and losing weight.[14]
Try any of the following:
● Kickboxing
● Jazzercise
● Zumba
● Pilates
● Yoga
● Martial arts
● Crossfit or Bootcamp
Get into strength training. Start small, aiming for one or two
15-minute sessions per week until you feel motivated to do more.
Exercise large muscle groups to burn more calories and lose weight,
instead of focusing on specific muscles. Try some of these
examples:
● Start with squats paired with an overhead dumbbell press to
work your lower body and upper body at the same time.
● Perform resistance exercises while sitting or reclining on an
exercise ball. You'll strengthen your core while simultaneously
working on other areas.

11. ● Use machines and free weights. These tools tend to focus on
particular muscle groups like the arms, shoulders, thighs, glutes and
upper back. Do these more focused exercises after you work on
exercises for multiple muscle groups.
● Rest at least one full day between strength training workouts so
that your muscles can recover. Recovery will help you to avoid pain
and injury.
Play a sport. If you're not into the idea of exercise for the sake of
exercise, try finding a fun activity that you enjoy, which has the
added benefit of getting you moving. Find an intramural league in
your town, or just get together with some friends to play a pick-up
game every now and then.
● If you don't like competitive sports, try doing something that you
can do by yourself. Swim, or play golf, or go hiking instead of playing
a game with a ball and a net.
● Get a bicycle if you want to find a great way to get around and
exercise at the same time. Don't spend all that time sitting down in
your car when you could be burning calories.
● Also, try going on a walk after dinner for 40 minutes-1 hour.
During this time, your body goes into fat-burning mode until you eat
in the morning. Make sure to do this after dinner, because eating
anything but protein will take you out of the fat-burning mode and
make sure to eat a good breakfast.

12. Find creative ways to eat less. While doing these things alone
won't necessarily make you lose weight, they can be helpful little
tricks to keep you moving on the right path. Try out the following to
help your hunger cravings during the day:
● Eat three fewer bites of each meal.
● Put your knife and fork down between bites.
● Use smaller plates, and fill your plate only once.
● Wait to eat until you feel hungry, don't just snack when you're
bored.
Find creative ways to manage your cravings. If you're used to big
snacks and indulgent meals, it's no secret that dieting and switching
to exercise is challenging. But learning to manage your cravings for
a big slice of cake or a greasy hamburger is possible, with a little
creativity.
● Smell fresh fruit when you want a snack, instead of eating
something.
● "Close" your kitchen between meals.
● Don't keep sugary or fattening snacks in the house.
● Some studies show that the color blue is an appetite
suppressant. Try getting a blue tablecloth, or blue dishes to eat on.
Eat at home. Going out to eat makes it too easy to cheat. Food sold
at restaurants is commonly much higher in fat, sodium, and other
weight-loss killers. The portions are also often much larger than what

13. you might usually eat at home, as well. Instead of heading out, try to
make your own meals.
● Eat in a small group, instead of a large one. Some research
shows that people eating at big tables tend to eat more than people
eating alone.[15]
● Don't eat while you do other things, in general. Watching
television, or reading, or working while you eat often causes people
to eat much more food than they normally would.
Eat cereal for breakfast. One recent study revealed that people
who eat cereal for breakfast each day have a much easier time
losing weight than people who eat other types of breakfast. Start
your day right with a high-fiber, nutrient rich natural cereal, or
oatmeal.[16]
● Switch to skim milk with breakfast and for use in other dishes.
Each lower-fat step you take down, you're losing 20% of the calories.
Switching to a low-fat version of milk is an excellent way to cut down
on the calories you're taking in, without having to sacrifice any of the
nutritional benefits.
Decide to lose weight in a group.[17]
Commit to losing a certain
amount of weight by a certain date with the caveat that you'll pay up
if you don't lose. You may enjoy starting up a Biggest Loser Club at
work or with your friends, or you can investigate a weight loss betting
website.

14. Give yourself a treat now and then. If you're attending a party or
going out for a special occasion, allow yourself an indulgence. Just
make sure that these indulgences don't become daily habits.[18]
Don't
let a single slip-up derail your diet and exercise plan. Get back to it,
even if you forget for a day or two.
● Try using non-food rewards as well. When you do something
right with your diet and exercise, treat yourself to something. Go to a
game with a friend, or get a manicure, a massage or a trip to the
movies when you meet your mini-goals. Get yourself that new shirt
that you've been wanting if you meet your goal of losing a pound this
week.
How to Lose Weight Fast
Do the Mediterranean diet if you like fish and veggies. A plan like
the Mediterranean diet may be able to help you sustain weight loss.
It is based on the traditional ingredients and cooking styles of people
living near the Mediterranean sea. Research has shown that people
adhering to this diet have reduced risk of heart disease - plus it helps
you shed pounds and look lean and trim. If you want to try the
Mediterranean diet, avoid bread, dairy and processed foods.
Instead, build your meals around the following foods:[1]
● Fish
● Olive oil

15. ● Vegetables
● Fruit
● Beans and other legumes
● Spices
● Nuts
● Red wine
Try the paleo diet to help you avoid processed foods. Back when
cavemen still ruled the earth, they didn't have time to bake cupcakes
or fry potato chips. The paleo diet (short for paleolithic) seeks to
recreate the same diet that our early ancestors ate, claiming that our
systems are not built for modern ingredients and cooking styles. You
eat meat, vegetables, fruit, and other foods that would have been
available back then, and avoid anything paleo people wouldn't have
had.[2]
● No artificial sweeteners or grains are allowed.
Do the Whole30 diet to focus on whole foods. The idea behind this
diet is to eliminate all processed foods from your diet for 30 days to
cleanse your system of artificial ingredients and other processed
items that are hard on your digestive system. After 30 days, you may
also notice a reduced waistline and higher energy levels.[3]
● Avoid grains, dairy, sugars, legumes, alcohol, and all processed
foods.
● Eat meat, vegetables, and some fruits. Additionally, drink plenty
of water.

16. Do the raw food diet if you enjoy raw veggies and fruits. If you
dislike meat and are tired of cooking, this one's for you. The raw food
diet consists entirely of foods that have not been cooked. You lose
weight by consuming loads of fresh vegetables and fruits. Coconut
milk, nuts, seeds and other uncooked foods are also allowed on the
raw food diet.[4]
● You can find recipes for creating flavorful raw food dishes by
searching online.
● Dietitians warn that a long-term raw food diet may leave you
without essential nutrients.
Select smart substitutes for your favorite high calorie foods.
Most foods have healthier counterparts that will allow you to enjoy
your favorite foods without unnecessary fat, sugar, and calories.
Exchanging high-calorie processed foods and drinks for healthier
alternatives can help you lose weight faster.[5]
● Consider eating vegetarian a few days each week. By replacing
meat with nutritious foods like beans, tofu, or lentils, you can cut
significant amounts of your daily calorie intake while adding many
nutrients to your diet.
● Eat delicious fruit for dessert rather than a processed cookie or
cake.
● Swap potato chips and candy bars for snacks that are
nutrient-rich and low in calories and fat. Try combining string cheese

17. with a handful of grapes, spreading peanut butter on a few crackers,
or dipping sliced red pepper into a few tablespoons of hummus.
● Try substituting vinegar and lemon juice for your regular salad
dressing.
● Cook with a tablespoon of olive oil instead of butter. It has the
same number of calories, but it is a healthier type of fat.
Avoid going down grocery aisles that tempt you with high
calorie foods. It’s best to stay along the perimeter of the grocery
store, which is where the fresh foods are typically located. However,
when you need to go down the aisles to get something, try to stay
away from areas where foods you crave are stocked, such as the
candy or soda aisle. If you don’t see them, you’re less likely to be
tempted.[6]
● You don’t want to ban foods you love, but keeping them in your
home makes it likely you’ll indulge. Don’t stock “junk” food in your
home. Instead, make it a rare treat.
Stop drinking sugary drinks to save calories. Sugar-sweetened
drinks can quickly add extra calories to your diet, so it’s best to cut
them out. Eliminate sugary soda, sweetened tea and coffee, and
juice from your diet. Instead, sip on water, tea, black coffee or
seltzer.[7]
● Drinking water or unsweet tea instead of soda, coffee, alcohol,
juice, or milk may help you cut hundreds of calories per day.

18. Eat more of foods that fill you up. Some foods help you feel full
faster and may help you stay fuller longer. Many of these foods
contain protein, fat, or fiber. However, foods that help keep your
blood sugar stable are also great options, as this helps you keep
your appetite in check. Here are some great foods to incorporate if
you want to feel fuller longer:[8]
● Non-starchy vegetables
● Fish
● Meat
● Nuts and seeds
● Beans and legumes
● Grapefruit
● Oatmeal
● Apples
● Eggs
● Ginger
● Leafy greens
Calculate how many calories you can eat while still losing weight.
Start by finding your basal metabolic rate (BMR), which is how many
calories you need to stay alive. Then, use an online calculator to
estimate how many calories you burn through activity. Finally,
subtract 500 calories for every pound you want to lose that week.[9]
● To calculate your BMR, first get your weight in kilograms by
multiplying your weight in pounds by .45. Next, get your height in

19. centimeters by multiplying your total inches in height by 2.54. Then,
use this formula to find your BMR: (10 x weight in kg) + (6.25 x
height in cm) - (5 x age) - 161.
● To estimate the calories you burn through exercise, try this
calculator:
https://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculato
r/.
● For an easy way to estimate the number of calories you can eat,
use an online calculator like this one:
https://www.nal.usda.gov/fnic/dri-calculator/.
● Calorie counting apps, like My Fitness Pal, usually do this
calculation for you.
● Never eat fewer than 1200 calories a day, unless your doctor is
supervising you. Eating fewer than 1200 calories a day is dangerous
for your health.
Keep a food diary. Write down every meal, snack, and drink you
consume. Track the quantity of food you’re eating, as well as the
estimated calories of each item. Writing down what you eat helps
you stay mindful about how much you’re eating and helps you stick
to your goal.[10]
● You can keep a paper diary or track your food digitally. Apps are
a great way to easily track what you eat. For instance, you might try
MyFitnessPal, which allows you to track your meals and has an easy
to use food database with the nutrition information already entered.
● Don’t forget to include things like coffee mix-ins, condiments,
salad dressing, and other items you add to foods or drinks.

20. Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t
the answer to losing weight, and it may even derail your efforts. Food
gives you energy, so going too long without eating can leave you
feeling tired, which decreases your activity level. Additionally, it
triggers your body to crave high-calorie, high-sugar snacks for a
quick energy boost. Instead of starving yourself, plan frequent,
healthy meals.[11]
● Regular meals and snacks also keep your blood sugar stable,
which helps control your hunger levels.
Plan your meals around lean proteins and non-starchy
vegetables. Fill your plate with 1/2 non-starchy veggies, 1/4 lean
proteins, and 1/4 whole grains or starchy veggies. Additionally,
incorporate healthy fats, like olive oil, avocado, and fatty fish. For
snacks, eat fruits, nuts, seeds, and cut up veggies.[12]
● If you’re having trouble, meet with a dietitian to get help figuring
out your ideal calorie goals, dietary needs, and potential area for
improvement. They'll create a plan for you that fits your preferences.
Eat smaller portions to help you cut back on calories. You don’t
need to give up your favorite foods to lose weight. Similarly,
choosing healthier dishes doesn’t mean you can eat as much as you
want. Instead, portion out your meals using measuring cups or
special spoons that measure out servings. Alternatively, make things

21. easy by eating off smaller plates or bowls, which trick your eye into
thinking your servings are bigger.[13]
● To make it easier to track portions, prepare your snacks ahead
of time. For instance, you might weigh out 1 serving of almonds,
then put it in a baggie or container for later.
● Stronger flavors can help you control portion size. For example,
dark chocolate or a dark beer are satisfying in small amounts and
can be difficult to consume quickly.
Identify your food triggers and plan accordingly. Everyone has
food triggers, so don’t feel bad about craving certain foods. Cut back
on these foods by figuring out the things that trigger your cravings,
like a certain activity, a time of day, or feeling certain emotions. Then,
plan for better ways to handle those triggers, and don’t keep these
foods around your home or workplace. This can help you avoid
giving into temptation.[14]
● For instance, you might crave popcorn at the movies, or may
want candy in the afternoon at work. To deal with the temptation, you
could replace the snack you crave with something that’s a better fit
for your diet. For instance, you might bring a bag of plain popcorn to
the movies, which is a healthy alternative. Similarly, you could eat a
single square of dark chocolate each afternoon instead of your
typical candy selection.
● Remember, you don’t need to stop eating your favorite foods.
However, it’s best to plan for how you’ll incorporate them into your
calories.

22. Exercise for at least 30 minutes a day. Getting regular exercise
helps you burn more calories, keep your heart healthy, and maintain
your metabolism. Aim to do cardio activity most days, and do
strength training 2-3 days a week. Choose an activity that you enjoy
so that you’re more likely to stick with it.[15]
● For example, you might walk, run, do aerobics, do an elliptical
workout, cycle, or swim.
● At a minimum, you need 150 minutes of moderate exercise
each week to maintain your good health.
● When you first start exercising, it’s normal for your body to retain
water as it works to repair the muscle tissue you’re breaking down
during your workout. This might make the scale tick up a few
pounds, but this weight will fall off again once you get used to
regular exercise.
Choose exercises and workouts that match up with your fitness
level. If you’re new to exercise, you likely won’t be able to push
yourself too hard or workout for long periods of time. However, it’s
not necessary to overwork yourself to see results. Choose exercises
that you can do well, then build from there.[16]
● Always talk to your doctor before beginning an exercise
program.
● Remember, games like volleyball, tennis, and frisbee can help
you burn calories while having a blast, so it’s possible to exercise
while having a good time.

23. ● Before you begin exercising, use a measuring tape to measure
your waist, hips, and bust. If you are gaining weight but these
measurements are going down, it means that you are gaining
muscle and losing fat.
Take up cardio training. While a combination of cardio and
resistance training are important for overall body health,
cardiovascular training is what will help you shed those pounds
quickly. Weight and resistance training may not lead to immediate
weight loss but can trigger your metabolism to use energy more
efficiently.[17]
● Cardio exercise includes anything that gets your heart pumping.
● For best results, include both moderate and high intensity
aerobic exercise.
Keep your exercise regimen interesting. Variety is the key to both
promoting a healthier you and keeping you motivated. When you do
the same exercise day in and day out, you put yourself at a higher
risk of injuring yourself. You are also more likely to become bored,
thus making it harder to find the motivation to keep exercising. While
at the gym, switch between machines, join a fitness class, and add
some resistance training into your schedule.[18]
Do strength training 2-3 times a week. Resistance training and
weight training help you stay lean by building muscle and raising
your metabolism, even when you’re not working out. Incorporate

24. these exercises 2-3 times a week, with at least 1 rest day between
your workouts.
● It’s okay to do cardio on your strength training rest days, as long
as you don’t push yourself too hard. Choose a light to moderate
activity level.
● Muscle cells are more metabolically active than fat cells. This
means that they burn more calories than fat cells, even while you are
resting and sleeping.
Choose workouts that require your entire body to exert an
effort. This way, you work every muscle group and burn calories
with more muscles at one time, like multitasking with your exercise.
For instance, combine a form of resistance training with your arms,
like raising dumbbells overhead, while you jog or cycle with your
legs.[19]
Get more activity throughout your day. Increase the amount of
walking you do by choosing a far away parking place or taking the
stairs instead of an elevator. Make as many trips upstairs as possible
or walk the dog three times a day. Additionally, dust, sweep, and
mop with vigor. The more you move, the more calories you burn.[20]
● You might even start a hobby that involves moving around a bit,
like gardening, carpentry, working on cars, or painting large
canvases. This will help you burn more calories even when you’re
not exercising.

25. Get enough rest. Being properly rested will help you maintain
sufficient energy throughout the day, making you less likely to
overeat and less prone to injury during physical activity. Sleep
deficiency has actually been linked to an inability to lose fat, so
getting enough sleep can really help you on your path to losing
weight.[21]
● Create a sleep routine to help you fall asleep faster. Relax for an
hour or 2 before bed, and avoid screens during this time.
Additionally, turn down your thermostat, make your room dark, and
put on comfy PJs.
Go to a sauna to sweat off water weight. Saunas may result in a
loss of a pint of sweat in just a quarter of an hour. To prevent
dehydration, limit your sauna time to 15 or 20 minutes per day. A
sauna won’t help you lose weight permanently, but it can help you
look slimmer for a special event.[22]
● Make sure you increase your water consumption after you use a
sauna to rehydrate your body.
● Pregnant women, young children, and people with blood
pressure or heart problems should not use saunas.
Use a body wrap to temporarily look slimmer. Body wraps claim
to help you slim down by smoothing and tightening your skin to
make your waist, thighs, and arms appear thinner. While these
results are temporary, they might help you look slimmer for a special
event. Here are some wraps you might try:[23]

26. ● Mineral body wraps: These wraps use a mineral-based
cleanser that is supposed to reduce cellulite, and tone and firm your
skin almost instantly.
● Lipase body wraps: First, an enzyme wrap is applied to help
smooth fat tissue near the surface of the skin. Then, a second
mineral wrap is applied to help tighten and smooth your skin.
● European body wrap: These wraps target trouble spots and
are typically offered at spas. They are supposed to firm and tone
your skin, while reducing the appearance of cellulite or stretch
marks.
● Hot body wrap: Heat-based body wraps are also typically
offered at spas. They’re designed to stimulate smooth, toned skin.
Attend a weight loss camp. Sometimes sticking with an exercise
routine and diet plan is too challenging. Old habits and daily routines
will steer you back to your old foods and activities at every turn. To
combat this, many people enroll in residential weight loss programs
that remove them from their daily lives. Sometimes called fitness
retreats, these programs come in dozens of different styles, and are
available for youth, adults and seniors.[24]
● Before you attend a weight loss camp, make sure it’s equipped
to safely handle your age and health specific needs.
Consider liposuction. Liposuction is a surgical option for fast,
targeted weight loss, generally only recommended for people with
1-2 specific areas of highly fatty tissue but an otherwise relatively

27. healthy body weight. Because it is a surgical procedure, it carries
significant health risks and should only be performed by a licensed
professional.[25]
Reference
1. How to Lose Weight
2. How to Lose Weight Fast
weight loss binder
By:Anthony Strickland
Table of content
1. How to Lose Weight
2. How to Lose Weight Fast
How to Lose Weight
Choose fibrous proteins instead of fatty ones. Protein is
important for organ function and building muscle. Select lean cuts of
beef or extra-lean ground beef when you're consuming red meat.
Remove skin from chicken before cooking.

28. ● Skip the fatty deli meats like bologna and salami. Choose lean
turkey or roast beef as a replacement.
● Vegetarians can get plenty of protein from soy, nuts, beans, and
seeds. Lentils, legumes, and beans are excellent sources of fiber
and protein.
● Eat low-fat dairy for a source of protein, including low-fat
cheeses and nonfat yogurt. A 150-gram serving of Greek yogurt
provides about 11 grams of protein. The study has shown that 20
women who were eating high-protein yogurt snacks instead of
crackers, chocolate, and other low-protein snacks consumed fewer
calories and experienced less hunger.[2]
Eat more fruits and vegetables. Fruit helps to satisfy your sweet
tooth thanks to its natural sugars, while fresh vegetables help your
stomach fill up more quickly. Fruits and vegetables contain fiber to
help you feel full quickly. Try some of these tips to introduce more
fruit and vegetables into your diet:
● Eat what is in season and eat fruit and vegetables for snacks or,
for dessert. When you eat apples in the fall, for instance, or cherries
in late summer, it might as well be an indulgent dessert. Cut up
celery, carrots, peppers, broccoli or cauliflower and dip them in a
light salad dressing or hummus.
● Use vegetables as a main dish. For example, make a stir-fry or
a hearty salad and add just a few ounces of cooked chicken, salmon
or almonds.

29. Eat more whole grains and cut simple carbs. Whole wheat bread,
oatmeal, whole wheat pasta, sweet potato, and brown rice are all
excellent sources of energy and sources of nutrition. Combined with
the right combination of proteins and vegetables, whole grains are
perfect all-around nutrition.
● Simple carbs are things like white bread, processed flour, and
white sugar. This gives you energy quickly but then comes with a
crash. It turns into fat very quickly.
● Substitute whole wheat flour or oat flour into pancakes or baked
goods. You might need to add additional leavening ingredients, like
baking powder or yeast. Put barley in your soup instead of rice or try
a pilaf with barley, wild rice or brown rice.
● Eat only naturally-occurring carbohydrates instead of processed
carbohydrates. Avoid processed foods, like white bread, semolina
pasta or crackers, or processed sweets like candy bars or sugary
vegetables.[3]
Try a formal diet plan. If you like the idea of following a more specific
diet and putting the planning into someone else's hands, try following
a new diet and exercise:
● Follow a paleo diet and eat grass-produced meat, fish, and
seafood, fresh fruits, and vegetables, eggs, seeds, and nuts, just like
paleo-humans did. Eat nothing prepackaged or processed.[4]
● Try sticking to raw foods. The Raw Food Diet requires 75
percent of your dietary intake to be uncooked. Most people eat a lot
of fruits and vegetables, whole grains, nuts, and beans.[5]

30. ● Join a commercial diet plan. If you prefer to eat whatever you
want and to meet weekly with other people who are losing weight,
then try WW (formerly known as Weight Watchers). If you prefer
prepared meals so that you don't have to cook, try Jenny Craig or
NutriSystem.
Cut the salt from your diet. Eating more sodium causes your body
to retain water, which can cause you to feel bloated and gain more
weight. The good news is that you'll sweat that weight out very
quickly, so an easy way of cutting some pounds is to eat less sodium
in your diet.
● Instead of salt, try spicing your meals with chili flakes, fresh
salsa, or cajun spices and seasonings.
● Unsalted foods will taste much saltier eventually if you cut salt
out for a while and let your taste buds re-acclimate.
Don't skip meals. Lots of people think skipping a meal will help to
lose weight, but people who have lost weight tend to maintain their
weight loss better when they eat three meals and two snacks every
day.[6]
This indicates that eating three meals and two snacks may be
a healthy eating pattern for weight loss.
● Make sure that you don't get hungry by eating small portions
throughout the day at regular intervals. Between your meals, eat a
150-calorie snack to keep your metabolism burning and to stave off
hunger. Be sure that you don't eat a fattening snack such as sweets

31. or crisps. When you're hungry, your body conserves calories and
slows down your metabolic processes.
Avoid sweetened drinks. Drinks that are sweetened, whether
artificially or naturally, will have little nutritional value and add lots of
empty calories to your diet. Do not drink fruit juice or other
sweetened drinks. Even natural sugars will increase your daily
calorie intake and prevent weight loss. If you chose to drink juice, do
not exceed 4 oz per day (1/2 cup). Instead of drinking sweetened
beverages throughout your day, drink unsweetened, calorie-free
beverages.[7]
Some beverages to avoid include:
● Soda
● Juice
● Sweet tea
● Kool Aid
● Fruit punch
● Sports drinks
● Sweet coffee drinks
● Alcoholic drinks
Control your portions. One reason why you might have gained
weight is due to eating portions that are too large. To start losing
weight, you will need to eat smaller portions. Eating smaller portions
can also help you to keep eating some of your favorite foods while
still losing weight.

32. ● For example, before loading up your plate with half a frozen
pizza, check the label to see what a portion size is and only put this
amount on your plate.
● Or, if you want to have a bowl of cereal, check the box to see
how much you can have for one serving and use a measuring cup to
get the exact amount.
● Controlling portions doesn't have to mean you're hungry all the
time if you try strategies to make yourself feel more full.
Write down everything you eat this week. People who keep food
diaries, according to a study published in the Journal of the
Academy of Nutrition and Dietetics, lose an average of 6 pounds
(2.75 kg) more than people who don't keep a record of everything
that they eat.[8]
So force yourself to write down the good, the bad and
the ugly. Keep these tips in mind:
● Be complete. Write it all down, including beverages,
condiments, and a description of how the food was prepared. Don't
pretend you didn't have that extra glass of wine after dinner. If it goes
into your stomach, it goes into the journal.
● Be accurate. Record your portion sizes in your food diary. Don't
eat too little or too much - keep track. Also, read the ingredients list
so that you can be accurate about serving sizes.
● Be consistent. Carry your food journal everywhere that you go.
As an alternative, you can use a diet-tracking app on your
smartphone or tablet.

33. Figure out how many calories you should eat each day to lose
weight. Losing weight isn't all about weight. The more aware you
are of the calories in the food you eat, the more easily you'll be able
to eat the right amount of food and do the right amount of exercise to
drop a couple of pounds. Take your food journal and look up each
item individually. Keep a running tally and add up your calorie total
for the day.
● Next, look up how much a person of your age, height, weight,
and energy level needs per day in calories.
● Add about 170 calories to your total. Recent studies estimate
that we tend to eat slightly more than we're able to keep track of in a
day.[9]
Make a meal plan, and stick to it. Decide what you're going to eat
this week before you're standing at the fridge and trying to figure it
out on the fly. Buy the right healthy ingredients to eat the way you
want to eat, and plan it out by the calorie.
● Be realistic. If you like to eat out a lot, don't try to totally
eliminate eating out. Instead, plan on eating home-cooked meals six
days a week.
● Cut down on the snacking, or try to make them healthy snacks.
Fresh vegetables with guacamole, unsalted almonds, or fruit make
for great weight-loss snacks.
● Let yourself have non-food treats. Promise yourself that if you
can follow this for six weeks and exercise (if that is one of your
goals), you will treat yourself to a pedicure or a massage.

34. ● Work indulgence foods into your calorie plan. If you do want to
have something that is a little higher in calories, then make sure that
you work it into your overall calorie goal for the day. For example, if
you are following a 1,800 calorie plan, and you want to have a
brownie that is 300 calories, then you would only have 1,500 calories
left for the day.
Eat fewer calories than you burn. The only surefire way to lose
weight is to eat less than you burn over the course of a day. Sounds
simple, but it takes work and consistency. That means exercise. If
you want to lose weight and stay healthy, you need to start
exercising. Aim for 15-30 minutes of exercise 3-5 times a week to
get started.[10]
● Try to tally your energy-output each day. It's helpful to keep
track of these with pedometers, or other weight-loss tracking apps
that you can use to make this easier. Read the section about
exercise for more specific tips.
● Set mini-goals. Your ultimate goal might be to lose 20 pounds,
but instead of focusing on that, think that you want to lose 1 to 2
pounds this week. Or you can focus on non-pound goals like
skipping after-dinner snacks this week or only drinking alcohol on
weekends.
● It is important to understand that weight is entirely a function of
input and output. The input is the food you eat and the calories
contained therein. The output is your energy output. To lose weight
the output needs to be greater than the input. It is that simple. Do not
believe any of the diet fads. If you are currently not gaining or losing

35. weight then just burning 300 extra calories per week or
eating/drinking 300 calories less per week (2 sodas for example or a
small burger) WILL make you lose weight - in this case around 5
pounds of fat per year.
Drink at least 2 liters (0.53 US gal) of water each day. Water has
the double effect of both hydrating your body and filling your
stomach with a certain volume of a liquid that has zero calories. The
Institute of Medicine determined that an adequate intake (AI) for men
is roughly 3 liters (0.8 US gal) (about 13 cups) of total beverages a
day. The AI for women is 2.2 liters (about 9 cups) of total beverages
a day.[11]
● Drinking water about 30 minutes before meals can reduce the
number of calories people end up consuming, especially in older
individuals.
● Research showed that dieters who drank half a liter of water
before meals lost 44% more weight over a period of 12 weeks,
compared to those who didn’t.[12]
Start doing basic aerobic and cardio exercise. Start with a small
goal of 30 minutes, 3 times per week if you aren't exercising at all
currently. Try these steps to get yourself going:[13]
● Buy a pedometer. Attach the pedometer to your belt and try to
take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps
as you get in better shape.

36. ● Start by walking to lose weight. Walking around your
neighborhood costs nothing and is a great way to start moving. You
can also try other low-impact exercises like swimming, riding a bike
or jogging.
Try machines at the gym. You can use a treadmill, an elliptical
trainer, a stationary bike, a rowing machine or a stair climber. Start
with short sessions and gradually add minutes as you get more fit.
Also, use the settings on the machines to increase the intensity as
you lose weight.
● Do a variety of different machines until you find something you
like. Consult a personal trainer to make sure you're using proper
form to avoid injury. They're there to help, not to intimidate you.
Take an aerobics class. You can take a traditional aerobics class or
try any number of movement-based exercise routines. These are
great ways of keeping yourself motivated in a group, having fun
moving around, and losing weight.[14]
Try any of the following:
● Kickboxing
● Jazzercise
● Zumba
● Pilates
● Yoga
● Martial arts
● Crossfit or Bootcamp

37. Get into strength training. Start small, aiming for one or two
15-minute sessions per week until you feel motivated to do more.
Exercise large muscle groups to burn more calories and lose weight,
instead of focusing on specific muscles. Try some of these
examples:
● Start with squats paired with an overhead dumbbell press to
work your lower body and upper body at the same time.
● Perform resistance exercises while sitting or reclining on an
exercise ball. You'll strengthen your core while simultaneously
working on other areas.
● Use machines and free weights. These tools tend to focus on
particular muscle groups like the arms, shoulders, thighs, glutes and
upper back. Do these more focused exercises after you work on
exercises for multiple muscle groups.
● Rest at least one full day between strength training workouts so
that your muscles can recover. Recovery will help you to avoid pain
and injury.
Play a sport. If you're not into the idea of exercise for the sake of
exercise, try finding a fun activity that you enjoy, which has the
added benefit of getting you moving. Find an intramural league in
your town, or just get together with some friends to play a pick-up
game every now and then.

38. ● If you don't like competitive sports, try doing something that you
can do by yourself. Swim, or play golf, or go hiking instead of playing
a game with a ball and a net.
● Get a bicycle if you want to find a great way to get around and
exercise at the same time. Don't spend all that time sitting down in
your car when you could be burning calories.
● Also, try going on a walk after dinner for 40 minutes-1 hour.
During this time, your body goes into fat-burning mode until you eat
in the morning. Make sure to do this after dinner, because eating
anything but protein will take you out of the fat-burning mode and
make sure to eat a good breakfast.
Find creative ways to eat less. While doing these things alone
won't necessarily make you lose weight, they can be helpful little
tricks to keep you moving on the right path. Try out the following to
help your hunger cravings during the day:
● Eat three fewer bites of each meal.
● Put your knife and fork down between bites.
● Use smaller plates, and fill your plate only once.
● Wait to eat until you feel hungry, don't just snack when you're
bored.
Find creative ways to manage your cravings. If you're used to big
snacks and indulgent meals, it's no secret that dieting and switching
to exercise is challenging. But learning to manage your cravings for

39. a big slice of cake or a greasy hamburger is possible, with a little
creativity.
● Smell fresh fruit when you want a snack, instead of eating
something.
● "Close" your kitchen between meals.
● Don't keep sugary or fattening snacks in the house.
● Some studies show that the color blue is an appetite
suppressant. Try getting a blue tablecloth, or blue dishes to eat on.
Eat at home. Going out to eat makes it too easy to cheat. Food sold
at restaurants is commonly much higher in fat, sodium, and other
weight-loss killers. The portions are also often much larger than what
you might usually eat at home, as well. Instead of heading out, try to
make your own meals.
● Eat in a small group, instead of a large one. Some research
shows that people eating at big tables tend to eat more than people
eating alone.[15]
● Don't eat while you do other things, in general. Watching
television, or reading, or working while you eat often causes people
to eat much more food than they normally would.
Eat cereal for breakfast. One recent study revealed that people
who eat cereal for breakfast each day have a much easier time
losing weight than people who eat other types of breakfast. Start
your day right with a high-fiber, nutrient rich natural cereal, or
oatmeal.[16]

40. ● Switch to skim milk with breakfast and for use in other dishes.
Each lower-fat step you take down, you're losing 20% of the calories.
Switching to a low-fat version of milk is an excellent way to cut down
on the calories you're taking in, without having to sacrifice any of the
nutritional benefits.
Decide to lose weight in a group.[17]
Commit to losing a certain
amount of weight by a certain date with the caveat that you'll pay up
if you don't lose. You may enjoy starting up a Biggest Loser Club at
work or with your friends, or you can investigate a weight loss betting
website.
Give yourself a treat now and then. If you're attending a party or
going out for a special occasion, allow yourself an indulgence. Just
make sure that these indulgences don't become daily habits.[18]
Don't
let a single slip-up derail your diet and exercise plan. Get back to it,
even if you forget for a day or two.
● Try using non-food rewards as well. When you do something
right with your diet and exercise, treat yourself to something. Go to a
game with a friend, or get a manicure, a massage or a trip to the
movies when you meet your mini-goals. Get yourself that new shirt
that you've been wanting if you meet your goal of losing a pound this
week.
How to Lose Weight Fast

41. Do the Mediterranean diet if you like fish and veggies. A plan like
the Mediterranean diet may be able to help you sustain weight loss.
It is based on the traditional ingredients and cooking styles of people
living near the Mediterranean sea. Research has shown that people
adhering to this diet have reduced risk of heart disease - plus it helps
you shed pounds and look lean and trim. If you want to try the
Mediterranean diet, avoid bread, dairy and processed foods.
Instead, build your meals around the following foods:[1]
● Fish
● Olive oil
● Vegetables
● Fruit
● Beans and other legumes
● Spices
● Nuts
● Red wine
Try the paleo diet to help you avoid processed foods. Back when
cavemen still ruled the earth, they didn't have time to bake cupcakes
or fry potato chips. The paleo diet (short for paleolithic) seeks to
recreate the same diet that our early ancestors ate, claiming that our
systems are not built for modern ingredients and cooking styles. You
eat meat, vegetables, fruit, and other foods that would have been
available back then, and avoid anything paleo people wouldn't have
had.[2]
● No artificial sweeteners or grains are allowed.

42. Do the Whole30 diet to focus on whole foods. The idea behind this
diet is to eliminate all processed foods from your diet for 30 days to
cleanse your system of artificial ingredients and other processed
items that are hard on your digestive system. After 30 days, you may
also notice a reduced waistline and higher energy levels.[3]
● Avoid grains, dairy, sugars, legumes, alcohol, and all processed
foods.
● Eat meat, vegetables, and some fruits. Additionally, drink plenty
of water.
Do the raw food diet if you enjoy raw veggies and fruits. If you
dislike meat and are tired of cooking, this one's for you. The raw food
diet consists entirely of foods that have not been cooked. You lose
weight by consuming loads of fresh vegetables and fruits. Coconut
milk, nuts, seeds and other uncooked foods are also allowed on the
raw food diet.[4]
● You can find recipes for creating flavorful raw food dishes by
searching online.
● Dietitians warn that a long-term raw food diet may leave you
without essential nutrients.
Select smart substitutes for your favorite high calorie foods.
Most foods have healthier counterparts that will allow you to enjoy
your favorite foods without unnecessary fat, sugar, and calories.

43. Exchanging high-calorie processed foods and drinks for healthier
alternatives can help you lose weight faster.[5]
● Consider eating vegetarian a few days each week. By replacing
meat with nutritious foods like beans, tofu, or lentils, you can cut
significant amounts of your daily calorie intake while adding many
nutrients to your diet.
● Eat delicious fruit for dessert rather than a processed cookie or
cake.
● Swap potato chips and candy bars for snacks that are
nutrient-rich and low in calories and fat. Try combining string cheese
with a handful of grapes, spreading peanut butter on a few crackers,
or dipping sliced red pepper into a few tablespoons of hummus.
● Try substituting vinegar and lemon juice for your regular salad
dressing.
● Cook with a tablespoon of olive oil instead of butter. It has the
same number of calories, but it is a healthier type of fat.
Avoid going down grocery aisles that tempt you with high
calorie foods. It’s best to stay along the perimeter of the grocery
store, which is where the fresh foods are typically located. However,
when you need to go down the aisles to get something, try to stay
away from areas where foods you crave are stocked, such as the
candy or soda aisle. If you don’t see them, you’re less likely to be
tempted.[6]

44. ● You don’t want to ban foods you love, but keeping them in your
home makes it likely you’ll indulge. Don’t stock “junk” food in your
home. Instead, make it a rare treat.
Stop drinking sugary drinks to save calories. Sugar-sweetened
drinks can quickly add extra calories to your diet, so it’s best to cut
them out. Eliminate sugary soda, sweetened tea and coffee, and
juice from your diet. Instead, sip on water, tea, black coffee or
seltzer.[7]
● Drinking water or unsweet tea instead of soda, coffee, alcohol,
juice, or milk may help you cut hundreds of calories per day.
Eat more of foods that fill you up. Some foods help you feel full
faster and may help you stay fuller longer. Many of these foods
contain protein, fat, or fiber. However, foods that help keep your
blood sugar stable are also great options, as this helps you keep
your appetite in check. Here are some great foods to incorporate if
you want to feel fuller longer:[8]
● Non-starchy vegetables
● Fish
● Meat
● Nuts and seeds
● Beans and legumes
● Grapefruit
● Oatmeal
● Apples

45. ● Eggs
● Ginger
● Leafy greens
Calculate how many calories you can eat while still losing weight.
Start by finding your basal metabolic rate (BMR), which is how many
calories you need to stay alive. Then, use an online calculator to
estimate how many calories you burn through activity. Finally,
subtract 500 calories for every pound you want to lose that week.[9]
● To calculate your BMR, first get your weight in kilograms by
multiplying your weight in pounds by .45. Next, get your height in
centimeters by multiplying your total inches in height by 2.54. Then,
use this formula to find your BMR: (10 x weight in kg) + (6.25 x
height in cm) - (5 x age) - 161.
● To estimate the calories you burn through exercise, try this
calculator:
https://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculato
r/.
● For an easy way to estimate the number of calories you can eat,
use an online calculator like this one:
https://www.nal.usda.gov/fnic/dri-calculator/.
● Calorie counting apps, like My Fitness Pal, usually do this
calculation for you.
● Never eat fewer than 1200 calories a day, unless your doctor is
supervising you. Eating fewer than 1200 calories a day is dangerous
for your health.

46. Keep a food diary. Write down every meal, snack, and drink you
consume. Track the quantity of food you’re eating, as well as the
estimated calories of each item. Writing down what you eat helps
you stay mindful about how much you’re eating and helps you stick
to your goal.[10]
● You can keep a paper diary or track your food digitally. Apps are
a great way to easily track what you eat. For instance, you might try
MyFitnessPal, which allows you to track your meals and has an easy
to use food database with the nutrition information already entered.
● Don’t forget to include things like coffee mix-ins, condiments,
salad dressing, and other items you add to foods or drinks.
Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t
the answer to losing weight, and it may even derail your efforts. Food
gives you energy, so going too long without eating can leave you
feeling tired, which decreases your activity level. Additionally, it
triggers your body to crave high-calorie, high-sugar snacks for a
quick energy boost. Instead of starving yourself, plan frequent,
healthy meals.[11]
● Regular meals and snacks also keep your blood sugar stable,
which helps control your hunger levels.
Plan your meals around lean proteins and non-starchy
vegetables. Fill your plate with 1/2 non-starchy veggies, 1/4 lean
proteins, and 1/4 whole grains or starchy veggies. Additionally,

47. incorporate healthy fats, like olive oil, avocado, and fatty fish. For
snacks, eat fruits, nuts, seeds, and cut up veggies.[12]
● If you’re having trouble, meet with a dietitian to get help figuring
out your ideal calorie goals, dietary needs, and potential area for
improvement. They'll create a plan for you that fits your preferences.
Eat smaller portions to help you cut back on calories. You don’t
need to give up your favorite foods to lose weight. Similarly,
choosing healthier dishes doesn’t mean you can eat as much as you
want. Instead, portion out your meals using measuring cups or
special spoons that measure out servings. Alternatively, make things
easy by eating off smaller plates or bowls, which trick your eye into
thinking your servings are bigger.[13]
● To make it easier to track portions, prepare your snacks ahead
of time. For instance, you might weigh out 1 serving of almonds,
then put it in a baggie or container for later.
● Stronger flavors can help you control portion size. For example,
dark chocolate or a dark beer are satisfying in small amounts and
can be difficult to consume quickly.
Identify your food triggers and plan accordingly. Everyone has
food triggers, so don’t feel bad about craving certain foods. Cut back
on these foods by figuring out the things that trigger your cravings,
like a certain activity, a time of day, or feeling certain emotions. Then,
plan for better ways to handle those triggers, and don’t keep these

48. foods around your home or workplace. This can help you avoid
giving into temptation.[14]
● For instance, you might crave popcorn at the movies, or may
want candy in the afternoon at work. To deal with the temptation, you
could replace the snack you crave with something that’s a better fit
for your diet. For instance, you might bring a bag of plain popcorn to
the movies, which is a healthy alternative. Similarly, you could eat a
single square of dark chocolate each afternoon instead of your
typical candy selection.
● Remember, you don’t need to stop eating your favorite foods.
However, it’s best to plan for how you’ll incorporate them into your
calories.
Exercise for at least 30 minutes a day. Getting regular exercise
helps you burn more calories, keep your heart healthy, and maintain
your metabolism. Aim to do cardio activity most days, and do
strength training 2-3 days a week. Choose an activity that you enjoy
so that you’re more likely to stick with it.[15]
● For example, you might walk, run, do aerobics, do an elliptical
workout, cycle, or swim.
● At a minimum, you need 150 minutes of moderate exercise
each week to maintain your good health.
● When you first start exercising, it’s normal for your body to retain
water as it works to repair the muscle tissue you’re breaking down
during your workout. This might make the scale tick up a few

49. pounds, but this weight will fall off again once you get used to
regular exercise.
Choose exercises and workouts that match up with your fitness
level. If you’re new to exercise, you likely won’t be able to push
yourself too hard or workout for long periods of time. However, it’s
not necessary to overwork yourself to see results. Choose exercises
that you can do well, then build from there.[16]
● Always talk to your doctor before beginning an exercise
program.
● Remember, games like volleyball, tennis, and frisbee can help
you burn calories while having a blast, so it’s possible to exercise
while having a good time.
● Before you begin exercising, use a measuring tape to measure
your waist, hips, and bust. If you are gaining weight but these
measurements are going down, it means that you are gaining
muscle and losing fat.
Take up cardio training. While a combination of cardio and
resistance training are important for overall body health,
cardiovascular training is what will help you shed those pounds
quickly. Weight and resistance training may not lead to immediate
weight loss but can trigger your metabolism to use energy more
efficiently.[17]
● Cardio exercise includes anything that gets your heart pumping.

50. ● For best results, include both moderate and high intensity
aerobic exercise.
Keep your exercise regimen interesting. Variety is the key to both
promoting a healthier you and keeping you motivated. When you do
the same exercise day in and day out, you put yourself at a higher
risk of injuring yourself. You are also more likely to become bored,
thus making it harder to find the motivation to keep exercising. While
at the gym, switch between machines, join a fitness class, and add
some resistance training into your schedule.[18]
Do strength training 2-3 times a week. Resistance training and
weight training help you stay lean by building muscle and raising
your metabolism, even when you’re not working out. Incorporate
these exercises 2-3 times a week, with at least 1 rest day between
your workouts.
● It’s okay to do cardio on your strength training rest days, as long
as you don’t push yourself too hard. Choose a light to moderate
activity level.
● Muscle cells are more metabolically active than fat cells. This
means that they burn more calories than fat cells, even while you are
resting and sleeping.
Choose workouts that require your entire body to exert an
effort. This way, you work every muscle group and burn calories
with more muscles at one time, like multitasking with your exercise.
For instance, combine a form of resistance training with your arms,

51. like raising dumbbells overhead, while you jog or cycle with your
legs.[19]
Get more activity throughout your day. Increase the amount of
walking you do by choosing a far away parking place or taking the
stairs instead of an elevator. Make as many trips upstairs as possible
or walk the dog three times a day. Additionally, dust, sweep, and
mop with vigor. The more you move, the more calories you burn.[20]
● You might even start a hobby that involves moving around a bit,
like gardening, carpentry, working on cars, or painting large
canvases. This will help you burn more calories even when you’re
not exercising.
Get enough rest. Being properly rested will help you maintain
sufficient energy throughout the day, making you less likely to
overeat and less prone to injury during physical activity. Sleep
deficiency has actually been linked to an inability to lose fat, so
getting enough sleep can really help you on your path to losing
weight.[21]
● Create a sleep routine to help you fall asleep faster. Relax for an
hour or 2 before bed, and avoid screens during this time.
Additionally, turn down your thermostat, make your room dark, and
put on comfy PJs.
Go to a sauna to sweat off water weight. Saunas may result in a
loss of a pint of sweat in just a quarter of an hour. To prevent
dehydration, limit your sauna time to 15 or 20 minutes per day. A

52. sauna won’t help you lose weight permanently, but it can help you
look slimmer for a special event.[22]
● Make sure you increase your water consumption after you use a
sauna to rehydrate your body.
● Pregnant women, young children, and people with blood
pressure or heart problems should not use saunas.
Use a body wrap to temporarily look slimmer. Body wraps claim
to help you slim down by smoothing and tightening your skin to
make your waist, thighs, and arms appear thinner. While these
results are temporary, they might help you look slimmer for a special
event. Here are some wraps you might try:[23]
● Mineral body wraps: These wraps use a mineral-based
cleanser that is supposed to reduce cellulite, and tone and firm your
skin almost instantly.
● Lipase body wraps: First, an enzyme wrap is applied to help
smooth fat tissue near the surface of the skin. Then, a second
mineral wrap is applied to help tighten and smooth your skin.
● European body wrap: These wraps target trouble spots and
are typically offered at spas. They are supposed to firm and tone
your skin, while reducing the appearance of cellulite or stretch
marks.
● Hot body wrap: Heat-based body wraps are also typically
offered at spas. They’re designed to stimulate smooth, toned skin.

53. Attend a weight loss camp. Sometimes sticking with an exercise
routine and diet plan is too challenging. Old habits and daily routines
will steer you back to your old foods and activities at every turn. To
combat this, many people enroll in residential weight loss programs
that remove them from their daily lives. Sometimes called fitness
retreats, these programs come in dozens of different styles, and are
available for youth, adults and seniors.[24]
● Before you attend a weight loss camp, make sure it’s equipped
to safely handle your age and health specific needs.
Consider liposuction. Liposuction is a surgical option for fast,
targeted weight loss, generally only recommended for people with
1-2 specific areas of highly fatty tissue but an otherwise relatively
healthy body weight. Because it is a surgical procedure, it carries
significant health risks and should only be performed by a licensed
professional.[25]
Reference