Weight Lose Tips

Advice

Don’t Skip meals

Sleep 6 to 7 hours a night

Eat regular yogurt, Not low-fat or Fat-free

At a buffet, pick a seat where the food is to the back of you. Also pick a smaller plate.

Take smaller bites

Take a smaller plate

Try to stay away from buffet- or Family Style dinners

Drink 2 cups of water before dinner

Support your friends

You can have dessert, just watch your portions. If going out to eat then no dessert all week until the dinner out.

Don’t eat after 8pm

No fruit drinks

If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.

Taking smaller bits

Drink a second cup of coffee.

Think before you drink.

Eat protein at every meal.

Choose whole-grain bread.

Think fish.

Cut portions by a quarter.

Put your fork down when you chew.

Choose rye (not wheat) bread for breakfast toast

Eat a handful of fruit and vegetables a day.

Hung over? Choose asparagus.

Drink two glasses of milk daily.

Take a zinc supplement.

Food

Elimate 3,500 calories ( the amount stored in a pound of fat) by eating less and moving more.

If you cut 500 calories (or cut 300 and burn 200 through exercise) every single day of the week, you'll lose about a pound a week.

Watch the amount of Calories take-in.

Eat every 3 to 4 hours. Make sure you have lean protein (Skim milk, turkey), Fiber ( hummus, carrots) in every meal and snack.

*Drink Water Before, During and After Exercising*

My total calories for each day is 2569

Meals that limited carbohydrates to 43 percent

Don’t Skip meals

Fast Food Restaurant, better to piece together your meal then to get a “value meal or combo meal”. Save over 100 calories.

10 Ways to Eat Healthy on a Budget

1. Plan ahead

2. Eat Dried Beans

3. Frozen Vegetables

4. Eggs

5. Buy Generic Brands

6. Don’t buy precut Fruits and Vegetables

7. Eat Meat

8. Buy cheaper cuts of meat

9. Eat filling foods

10. Buy in Bulk

Foods to buy

Honey

Caffeine capsule

Gatorade (during workout)

Chocolate milk (After workout)

Yogurt (Greek or Regular)

Leafy greens (Free)

Cucumber (Free)

Carrots (Free)

Celery (Free)

Tomatoes (Free)

Mushrooms (Free)

Peppers (Free)

Broccoli (Free)

Asparagus (Free)

Cauliflower (Free)

Green Beans (Free)

Whole-Wheat breads

Smart water

Monster lo-Carb

Fuze Drinks

Fiber One Chewy Bars Oats & Peanut Butter

Atkins Advantage Peanut Butter Granola Bar

Kashi TLC Soft-Baked Cereal Bars Ripe Strawberry

Lärabar Chocolate Chip Brownie

V8 100% Vegetable Juice, Low Sodium

Bolthouse Farms Berry Boost

Campbell’s Select Harvest Light Italian-Style Vegetable Soup

Campbell’s Select Harvest Healthy Request Mexican Style Chicken Tortilla Soup

Lean Pockets Whole Grain Supreme Pizza

Alexia Mushroom Bites

Triscuit Original

Wheat Thins Fiber Selects 5-Grain Crackers

Orville Redenbacher’s Smart Pop! Gourmet Popping Corn (94% Fat-Free) Mini Bags

Earthbound Farm Organic Mini Peeled Carrots with Ranch Dip

Chobani Nonfat Blueberry Greek Yogurt

Fiber One Lowfat Cottage Cheese with Fiber

The Laughing Cow Light Mozzarella, Sun-Dried Tomato & Basil

Organic Valley Lowfat Chocolate Milk

Smucker’s Natural Chunky Peanut Butter

Peanut Butter & Co. Dark Chocolate Dreams

Sabra Sun Dried Tomato Hummus

Emerald Cocoa Roast Almonds, Dark Chocolate

Jack Link’s Premium Cuts Original Beef Jerky

Bumble Bee Sensations Sundried Tomato & Basil Tuna Medley

Dark Chocolate

Exercises

1. Use the “5 & 10” rule for escalators and elevators: I take the stairs if I only need to go up five floors or less or down 10 floors or less.
2. Walk to errands less than a mile away. (You can bike too!)
3. Do my own gardening and housecleaning—it burns calories and saves money.
4. Multitask—do crunches and push-ups while watching TV.

Reasons to Skip Your Workout

1. Something hurts: Anything that hurts over 72 hours see a Doctor.

2. You’re sleep-deprived: You need at least 6 to 7 hours of sleep each night.

3. You feel Dizzy, thirsty or clammy (fevers)

4. Your stomach’s been feeling queasy

5. You have a fever

Work out exercises

You need: A resistance band (with or without handles), a stability ball and a pair of 5- to 8-pound dumbbells
The plan: Perform 2 sets of 12 reps of each of the following effective strength moves twice a week on nonconsecutive days.

Thigh resizer

Works: thighs, hips, butt
Lie on left side with legs stacked, knees bent, left forearm supporting upper body. Place a band (we used a loop, but you can tie a handled band) around thighs right above knees. Keeping insteps stacked, open right thigh to ceiling as high as you can (as shown). Lower leg for 1 rep. Do 12 reps. Straighten top leg, then lift and lower 12 times. Switch sides; repeat series.

Terrific trimmer

Works: shoulders, biceps, abs, butt, hamstrings
Stand with a weight in each hand to start. Balance on left foot as you bend forward, right leg behind you, parallel to floor, arms hanging (as shown). Continue to balance as you raise torso, bend knee, bring right thigh parallel to floor in front of you and do a biceps curl. Hold knee-up position; press arms overhead. Return to start. Do 12 reps. Switch sides; repeat.

Tight squeeze

Works: shoulders, biceps, upper back, butt, thighs
Anchor band at chest level in front of you. Grip the end in each hand and stand with feet hip-width apart, arms extended at shoulder level with band taut. Lunge right foot behind you as you bend elbows and draw hands toward body, squeezing shoulder blades together (as shown). Return to start for 1 rep. Do 12 reps. Switch sides; repeat.

Belly banisher

Works: abs, shoulders, hips, butt, hamstrings
Lie facedown on ball, hands and toes on floor. Contract abs as you extend left arm and right leg in line with body (as shown). Pause for 2 counts; return to start. Repeat, lifting opposite arm and leg, for 1 rep. Do 12 reps.

Stomach slimmer

Works: abs, shoulders, chest
Lie faceup with knees bent, shins parallel to floor, a weight in each hand, arms extended to sides on floor in line with shoulders. Bring arms together above chest, then sit up, reaching hands toward toes (as shown). Return to start. Do 12 reps.

Bun burner

Works: butt, shoulders, abs, thighs

Squat with back against wall, feet hip-width apart, thighs parallel to floor, a weight in each hand at sides. Lift right leg off floor and hold there throughout, as you raise arms to shoulder height, palms in (as shown). Lower arms for 1 rep. Do 12 reps. Switch sides; repeat.