Home » Health » Weight Loss

50 Tips for Maintaining Weight

Aug 17, 2007
If you add one of these tips a week to your daily routine, in one year you will have developed some very healthy habits!

* Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.

* Limit alcohol consumption -- each serving contains 100 to 150 calories.

* Eat fruit at least twice a day.

* Keep a food diary about your food
choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.

* Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Gradually increase the length and frequency of your workouts.

* Weigh yourself no more than twice a week.

* Slow down your eating speed -- make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.

* Use smaller plates.

* Bring your lunch to work at least three times a week.

* Start to strength train twice a week. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you're cutting back on calories.

* Stop eating while watching television.

* Have someone else put away leftovers.

* Buy a good low-fat, low-calorie cookbook or magazine subscription.

* Try two new reduced-calorie recipes a month.

* Eat breakfast daily.

* Don't read while eating.

* Have a sweet treat once a week.

* Keep healthful snacks at home and at work.

* Limit your cheese consumption to reduce fat and saturated fat -- use cheese and lunchmeat with less than 5 grams of fat per ounce.

* Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you're missing something.

* Substitute herbs and spices for salt.

* Shop for food when you are not hungry, and use a shopping list.

* Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don't skip the protein in your meals; find a leaner substitute.

* Eat three vegetables a day.

* Always eat sitting down.

* Request that your family and friends respect your efforts to maintain your weight and keep fit -- beware of loving "sabotage."

* Take a walk when you're stressed or angry.

* Eat two dairy products a day -- be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.

* Order dressings and sauces on the side and apply them with a fork.

* Increase your fiber intake -- chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.

* Add slow-down food to your meals -- crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill
you up.

* Cook with chicken broth, nonstick cooking spray, wine or water.

* Drink eight 8-ounce glasses of water a day.

* Shrink portion sizes of meats and starches, and pile on the vegetables.

* Ask how the food is prepared when ordering in a restaurant.

* Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size -- these foods still have calories!

* Select clear broth- or tomato-based soups over white soups.

* Keep the junk foods out of sight in your home and
workplace.

* Take walking shoes, an exercise band or a jump rope with you when you travel to keep up with your exercise.

* If you?re getting off track, try to pre-plan your food intake for the next three days by writing it down.

* Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.

* Avoid batter coating or breading.

* Use two egg whites in baking instead of one whole egg.

* Stretch during television commercials -- arm circles, leg lifts, head tilts, etc.

* Eliminate the butter on your rolls or popcorn.

* Learn to say "no" gracefully when a friend or relative offers you a second helping.

* Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni. Ask for less cheese. Have you ever tried tomato pie?

* Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.

* Add more low-fat soy products to your diet for the soy protein and health benefits.

* Forgive yourself when you slip -- and make the next food choice a healthy one
About the Author
Glenn Freiboth is a Certified Health Advisor lives in Illinois and has helped many overweight and obese people lose weight and keep it off. Get weight loss products at http://www.getyouhealth.com
Rating:
Please Rate:
(Average: Not rated)
Views: 241
Print Email Report Share
Article Categories
    • Artists
    • Gambling
    • Humanities
    • Humor
    • Movies
    • Music
    • Photography
    • Tattoos
    • Television
    • Classic Cars
    • Motorcycles
    • Recreational Vehicles
    • SUVs
    • Trucks
    • Vans
    • Branding
    • Business Opportunities
    • Careers and Jobs
    • Corporate
    • Customer Service
    • Direct Mail
    • Entrepreneurship
    • Ethics
    • Financing
    • Franchising
    • Home-Based Business
    • Human Resources
    • Import and Export
    • Leadership
    • Management
    • Market Research
    • Marketing and Advertising
    • Negotiation
    • Network Marketing
    • Networking
    • Organizational
    • Presentation
    • Project Management
    • Public Relations
    • Small Business
    • Strategic Planning
    • Team Building
    • Telemarketing
    • Training
    • Data Recovery
    • Databases
    • Games
    • Hardware
    • Networks
    • Operating Systems
    • Programming
    • Security
    • Software
    • Spyware and Viruses
    • Ask an Expert
    • College and University
    • Home Schooling
    • K-12
    • Languages
    • Online Education
    • Psychology
    • Accounting
    • Credit
    • Currency Trading
    • Debt Consolidation
    • Insurance
    • Investing
    • Leasing
    • Loans
    • Mortgage
    • Mutual Funds
    • Personal Finance
    • Stock Market
    • Structured Settlements
    • Taxes
    • Wealth Building
    • Coffee
    • Cooking
    • Gourmet
    • Recipes
    • Wine and Spirits
    • Arts and Crafts
    • Babies
    • Collecting
    • Elderly Care
    • Genealogy
    • Hobbies
    • Parenting
    • Pets
    • Pregnancy
    • Woodworking
    • Feng Shui
    • Gardening
    • Home Appliances
    • Home Security
    • Interior Design
    • Landscaping
    • Affiliate Programs
    • Article Marketing
    • Auctions
    • Audio
    • Banner Advertising
    • Blogging
    • Broadband
    • Domain Names
    • E-Books
    • E-Commerce
    • Email Marketing
    • Ezines and Newsletters
    • Forums
    • Internet Marketing
    • Link Popularity
    • Pay-Per-Click
    • Podcasting
    • RSS
    • Search Engine Marketing
    • Search Engine Optimization
    • Security
    • Social Media
    • Spam
    • Video
    • Viral Marketing
    • Web Design
    • Web Development
    • Web Hosting
    • Copyright
    • Cyber Law
    • Intellectual Property
    • National, State, Local
    • Patents
    • Regulatory Compliance
    • Trademarks
    • Buying
    • Selling
    • Baseball
    • Basketball
    • Boating
    • Cycling
    • Extreme Sports
    • Fishing
    • Football
    • Golf
    • Hockey
    • Hunting
    • Martial Arts
    • Running
    • Scuba Diving
    • Soccer
    • Swimming
    • Tennis
    • Dating
    • Divorce
    • Marriage
    • Weddings
    • Astrology
    • Buddhism
    • Christianity
    • Faith
    • Hinduism
    • Islam
    • Judaism
    • Meditation
    • Metaphysical
    • New Age
    • Cable and Satellite TV
    • Cell Phones
    • Communication
    • Gadgets and Gizmos
    • GPS
    • Satellite Radio
    • Video Conferencing
    • VoIP
    • Addictions
    • Coaching
    • Goal Setting
    • Motivational
    • Stress Management
    • Time Management
    • Clothing
    • Electronics
    • Fashion
    • Gifts
    • Jewelry
    • Causes and Organizations
    • Environment
    • History
    • Holidays
    • Men's Issues
    • Nature
    • Philosophy
    • Politics
    • Women's Issues
    • World Affairs
    • Air Travel
    • Camping
    • Cruises
    • Destinations
    • Outdoors
    • Article Writing
    • Book Reviews
    • Copywriting
    • Fiction
    • Non-Fiction
    • Poetry
    • Quotes
    • Screenplay
    • Tools and Resources