1. Take one step at a time
Start by paying attention to what you eat. Cut down on fat and sweets and add more fruits and vegetables. After you have that under control, add exercise. If you hate exercising, try it for just 15 minutes a day at first, then 1/2 hour. Keep in mind that while exercising you are burning calories and not eating. Also, it will be easier if you choose an activity that you enjoy.
2. Find a friend
It is always good to have support when trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh in together, and maybe even have a contest.
3. Use weights
Exercising with weights will build muscle and increase your metabolism, thus burning more calories. Also, muscle takes up less space than fat, so it will be smaller (but probably weigh more).
4. Eat less carbohydrates
Don’t eat so much bread and pasta and you will see the difference.
5. Set a goal
Set a deadline to lose weight and write it down. For example, ‘By December 14, 2004, I will weigh 150 pounds or less.’ Put it somewhere where you will see it on a daily basis.
6. Give up soda
If you drink a soda or 2 a day, you are adding empty calories. If you find it difficult to stop completely, slow down at first and drink water instead.
7. Roast or boil
Avoid fried meats, grill, and use a lot of spices. You will get used to it and probably enjoy it more.
8. Don’t buy junk food
When shopping, don’t go on an empty stomach and you’ll be less likely to buy junk food. Keep your home ‘junk food free’ so you’re not tempted to indulge.
9. Have breakfast
Eat most of your calories early in the day and always eat breakfast. Don’t eat after 8pm and not only will you avoid those extra calories, but you’ll sleep better.
10. Treat yourself
When you tell yourself that you can’t have something, you want it more. Treat yourself once a day (that is, half a cookie) and you won’t feel like you’re missing out.
11. Use smaller plates
Make yourself believe that you are eating more by using a smaller plate.
12. Drink lots of water
Drink water when you are hungry and you will get that “full” feeling.
13. Don’t eat everything on your plate
Many times we eat just because it is there. Pay attention to when you’ve had enough.
14. Eat five or six meals a day.
Eating more often will keep you from feeling very hungry.
15. Plan your training sessions
Write your training sessions in your journal or planner.
16. Stay away from fad diets
Fad diets don’t work. If you lose weight quickly, you will most likely regain it (and more) just as quickly. It takes time to put it on and time to take it off.
17. Do several workouts a day
While watching TV, do sit-ups and leg lifts.
18. Measure your food
If you decide to eat junk food as a snack, be sure to measure and monitor what you eat.
19. Keep vegetables pre-cut
… and drive away those cravings.
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.