65 Best Weight Loss Tips

weight loss

Automate your eating by planning your meals ahead of time. That way you’re less likely to make an unhealthy last-minute food choice.

Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied.

Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.

Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.

nuts

Do your grocery shopping with a list and a time limit; that way, you’re less likely to stray into the processed foods section.

Don’t confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that’s what you’re really craving.

water

When out at a restaurant, ask the server to hold the bread, snack mix or chips and salsa that might come before the meal. If you’re hungry, you’ll be tempted.

Tired of eating your salad on a plate? Fill a whole wheat pita with salad and a splash of lemon for a twist.

salad pita

You might do better to replace an occasional dinner with a nice roll in the hay. Healthy sex may help control the amount of food you eat and it’s great exercise.

Create emergency packs filled with healthy foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy temptations.

Add red pepper flakes to your pantry. When eaten early in the day, red pepper lowers the amount of food you’ll eat later.

pepper flakes

Odds are you’re eating too fast. Try holding a conversation while having a meal so you’re not gulping down more than you need to feel full.

Take a brisk walk before lunch or dinner. Not only will you get in some exercise, you’re less likely to choose something unhealthy after a little movement.

Are your dishes too big? A healthy dinner should fit on a 9-inch plate. You may find that kid-sized plates are more appropriately sized to feed an adult!

plates

Boost your metabolism with some green tea or chili peppers.

Get your Zzzzzs. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.

Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.

Eating liquid-based foods such as natural smoothies and low-sodium soup can help you cut back on calories yet feel full.

smoothie

A pedometer can help keep track of your steps. If you’re not getting 10,000 steps a day, you’re not moving enough.

Take every opportunity to move around, even in small ways. Studies show fidgety people tend to be skinnier.

Identify the emotional triggers that lead you to seek unhealthy comfort food. Picture your goal weight the next time a trigger strikes to help you resist temptation.

Use a vegetable bean dip such as hummus instead of ranch dressing or a fatty cream-based dip.

People who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight.

weight loss

Use a dash of cinnamon to give fruits such as bananas and melons a richer dessert feel without the sugar.

Give your protein extra low-calorie flavor by adding a salsa or chutney instead of a gooey cream sauce.

Distracted dining will get you in trouble. Avoid eating in front of a television or in a movie theater, as you’re bound to consume more calories.

Pass on pop. You’ll be amazed by how much weight you drop by simply switching to water.

water

Beware of “fat-free” or “zero trans fats” foods as you could be trading fats for huge amounts of sugar or sodium.

Always have vegetables on hand. Saute a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers for the fridge.

Edamame (soy beans) are a great low-cost snack. Look for them in the frozen foods section.

Soups can be both filling and comforting. Try making a garden or bean soup with low-salt broth and store in portion-sized cups for later.

soup

Save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a week’s worth on Sunday night.

If food was your only source of pleasure, make sure to reconnect with other things you enjoy — music, sports, volunteer work or movies, for example.

Try to have a little lean protein with each meal, as protein tends to be more satisfying than carbs or fats.

Think ahead to how you’ll eat and exercise on the weekends. It’s easy to get too relaxed on Saturdays and Sundays, but healthy living is a 7-day-a-week endeavor.

frisbee

When you eat calorie-friendly fruits and vegetables that are in season, they tend to taste better and you’re more likely to enjoy them.

People who eat breakfast have a better shot at losing and maintaining weight loss.

Replace your scale with a tape measure. Aim for 32 1/2 inches or less for women and 35 inches or less for men.

Eat a fiber-filled apple before a meal to help you feel full faster.

apple

Opt for peanut butter or almond butter spreads instead of cream cheese or butter.

Remember these five essential smoothie ingredients: frozen berries, a banana, skim milk, a teaspoon of honey and a teaspoon of psyllium seed husks.

Researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb-heavy meals.

Replace your regular pasta noodles with whole wheat, vegetable or gluten free pasta for a more filling meal.

You don’t have to make a three-digit number your weight loss goal. Aim for a certain dress size or waist measurement.

weight loss

Go lean with bean protein. Beans are an affordable and healthy alternative to meats and are wonderfully filling.

Energize plain-tasting proteins such as eggs or chicken with metabolism-boosting chili pepper sauce.

Try a plain Greek yogurt with frozen berries for a pre-workout boost.

Eat a rainbow of colors. Have at least one brightly colored fruit or vegetable in each meal, and, if appropriate, eat the skins — that’s where you’ll find a powerhouse of antioxidants.

rainbow food

Make an office snack box of your own so you’re not tempted by your colleague’s candy bowl. Fill it with small individually packaged portions of soy chips, almonds and dried fruit.

Make your wardrobe match your goals. As you lose weight donate the clothes that no longer fit you as an incentive to stay on track.

Do your best to ensure you’re not eating after 7 o’clock at night. You’re more likely to make unhealthy choices and less likely to sleep as well after a late meal.

clock

If you’re trying to lose weight with your significant other, pack each other’s lunches. The lunchbox surprises will keep the both of you motivated.

If you’re eating out, make salad the appetizer. Most starters are fried and come with unhealthy dips or sauces.

Make it a point to use the steps whenever possible. Use the bathroom on a different floor at work, take the stairs at the bus station, the airport or the mall.

stairs

Try baking apple slices as a healthy alternative to potato chips.

Eating water-rich foods such as melons, tomatoes and celery can help fill you up without adding too many calories to your day.

Avocados can be your secret weight loss partners. They’re high in fiber and healthy fats, giving you a meaty-tasting meat alternative.

avacado

A handful of unsalted pumpkin seeds make for a healthy mid-day snack. They’re rich in magnesium, which helps lower blood pressure.

Keeping good posture will not only strengthen your core, but will also add a small extra-calorie burn, because you’re working slightly harder to maintain the position.

weight loss

Cravings can sneak up on you when you’re tired. Try taking a nap if you feel yourself wanting some junk food.

Yoga or pilates may be relaxing but you can also get a good workout. An hour of yoga/pilates can burn up to 350 calories.

Get familiar with quinoa — a wonderful grain that’s easy to cook and goes great with sauteed vegetables or mushrooms.

quinoa

Use the freezer to add some extra oomph to summer foods. Freeze grapes for some bite-sized delights. Or get a popsicle mold and freeze some Greek yogurt with berries.

Wrap up any extra food you’ve cooked before you sit down to a meal so you’re not tempted to get seconds.

Take a 30-second break in the middle of your meal. Evaluate just how hungry you still are before getting back to your food.

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Booty Boosters: 4 moves you can’t skip

Gluteus Anatomy

The gluteus maximus muscle is located in the buttocks and is the strongest muscle in the human body. It is connected to the coccyx, as well as other surrounding bones. The gluteus maximus muscle is responsible for movement of the hip and thigh. Rising from a sitting position, climbing stairs, and staying in an erect position are all aided by the gluteus maximus.

Gluteus medius and minimis produce the same actions, so we’ll examine them together. They play a significant role in injury prevention because they are the primary stabilizers of the pelvis. They also abduct and externally rotate the femur. Examples of isolation exercises include clamshells, fire hydrants, and low lateral band walks. Examples of complex exercises include single-leg squats and lateral lunges. Click on the links below for descriptions of each of these exercises.

Training and Notes on Glutes

The gluteus maximus is the largest gluteal muscle and is a powerful hip extensor. However, it also assists in femoral external rotation and abduction, as well as, knee stabilization. The glute max is most active during force production with a flexed knee, for example, when rising from a seated or squat position and when climbing stairs. It is generally inactive when standing and walking. Examples of isolation exercises include glute bridges and bird-dogs. Examples of complex exercises include squats, dead lifts, Bulgarian split squats and lunges.

Improving glute strength and motor control will significantly increase performance on heavy lower body exercises like squats and deadlifts. Additionally, glute training is extremely important in the prevention of lower back, hip and knee dysfunction. If you’re not sure which exercises will serve this purpose, be sure to include single-leg exercises in all of your programs as they will develop all three of the glute muscles.

Gluteal Stretches and Exercises

Lunges

Hold your hands by your sides.

Step forward with one leg and lower your upper body down, bending your leg (don’t step out too far). You should have about two to two and a half feet between your feet.

Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground.
Push up and back and repeat with the other leg or do all the reps with one leg then switch.
It is very important to keep your upper body as vertical as possible during the movement.
Think about sitting back when doing these. This will prevent you from leaning too far forward. Now push yourself back up all the way to the standing position with a powerful push from your front leg.
Tricks for Performing Lunges More Effectively:
Don’t set both your legs in a straight line. Keep them horizontally separated by about six inches to keep your balance. Doing this increases your base of support and makes your body more stable so you won’t lose your balance while doing a set.

Common Errors in the Lunge Exercise:
Leaning forward on the way down – this can cause you to lose your balance and can place unnecessary stress on your back. Always strive to keep your upper body vertical. Do these in a mirror so you can watch your form and be sure to focus on sitting back during the descent.

Squats
Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles.
Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back.
Extend the arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull the elbows close to the body, palms facing each other and thumbs pointing up.
Initiate movement by inhaling into the belly, and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight.
Keep the head facing forward with eyes straight ahead for a neutral spine.
Let the hip joint squat lower to the ground than the knees, if comfortable.
Engage the core, and exhale while driving through the heels to return to standing. Imagine the feet are spreading the floor (the left foot to the left, right foot to the right) without actually moving the feet.
Pro tip: Try squatting onto a box. Gentle tapping it with the butt will be a reminder to squat low.

The Most Common Squat Mistakes (And How To Fix Them)

The Mistake: Not dropping down low enough
The Fix: Take a slightly wider stance, which allows the body to stay steady while it squats deeper, and engages more muscle groups. It’s easy to want to squat just low enough so the thighs are parallel with the ground, but squats can be much more effective when we drop as low as possible (the hip joint lower than the knee joint) while still maintaining good form, Greatist Expert and trainer Dan Trink says.

The Mistake: The knees drift inward
The Fix: Turn the toes out (between 5 and 20 degrees, to get technical) to keep knees from caving inward. Knees should track in line with both the ankles and the hips, to help avoid injury and get deep in the squat. Glute bridges and lying clams will help knees from caving, says Greatist Expert Jordan Syatt.

The Mistake: The body leans too far forward
The Fix: Put most of your weight in the heels when lowering into a squat. The weight distribution will help keep the torso upright through the squat rather than teetering forward, and help keep the hips back and down, outside of the heels. Try to spread the floor apart by driving outwards through the back/outer portion of the heel.

The Mistake: Descending too quickly
The Fix: When weight is added, moving too quickly could increase chances of injury. It’s OK to explode with power when returning to standing (so long as the body remains controlled), but sitting into the squat should be a little slower to maintain proper form.

The Mistake: Not warming up
The Fix: Before squatting up a storm, try glute bridges to open up hips (which will allow the body to get lower in a squat). Warming up is important before taking on such a complex move. It’ll help prepare the body’s joints and muscles for movement, and might even help prevent injury once heavy lifting get underway.

Lying Glute Bridge
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. The feet should be hip-width apart flat on floor (or Swiss Ball).
Contract your abdominals, raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.
At the top of the movement, be sure to really flex your butt for a one-count.
Lower yourself to starting position and repeat.
Tip: Avoid arching your lower back as you press your hips upward which normally occurs if you attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift.

Four Point Kneeling Opposite Arm & Leg Raise

Begin this exercise in neutral spine in four point kneeling. Engage your abs and pelvic floor muscles throughout the exercise. Slowly raise one arm and the opposite leg and then return to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 10 times, provided the exercise is pain free, alternating between sides.

 

 

 

Drink Water First!

Drink up!  Drinking more water is one of the simplest things you can do to be healthier.

Think Your Drink.  There are 1000′s of sugary drinks on the market and we’re drinking too many of them.  These drinks are the largest source of empty calories in the American diet and they’re causing us to pour on the pounds.

 

Most sources I’ve read recommend drinking 16oz of water right after you wake up, and I’d recommend even more (depending on your weight). Here are five solid reasons to drink a big glass of water right when you wake up.

  • It fires up your metabolism. Drinking a large, cool glass of water after you wake up has been shown to fire up your metabolism by a whopping 24% for 90 minutes!
  • You’re dehydrated when you wake up. You just went 7-8 hours without drinking any water! Even if your body isn’t telling you that it’s thirsty, it probably is.
  • Water helps your body flush out toxins. “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate”, according to Kenneth Ellner, an Atlanta-based dermatologist. Getting fluids into your body right after your wake up will help your body flush out toxins first thing in the morning.
  • Your brain tissue is 75% water. When you’re not properly hydrated, your brain operates on less fuel, and you can feel drained, or experience fatigue or mood fluctuations.
  • You’ll eat less. One study showed that people who drink a glass of water before every meal lost 4.5 pounds over a three-month period, because “it fills up the stomach with a substance that has zero calories”, and people “feel full as a result”.Especially after I’ve eaten a big breakfast, drinking a lot of water in the morning has also helped me avoid the temptation of snacking before lunch.