Weight Loss Tips – 12 Steps To Living a Healthy Lifestyle

Weight Loss Tips – 12 Steps To Living a Healthy Lifestyle
Obesity has become a huge epidemic in the United States and other areas of the world that have become “modernized”, particularly those countries that have been introduced to fast food. The result of the obesity epidemic is a huge marketing campaign by those in the weight loss corporate industry. Companies like Weight Watchers, Jenny Craig, NutriSystem and many others, as well as television shows like “The Biggest Loser”, “I Used To Be Fat” and others have all become very popular due to the obesity problem.


Although there are a good selection of weight loss programs available to consumers, people can do quite a bit themselves to lose weight by making just a few simple lifestyle changes.


The two biggest factors of losing weight are a combination of a controlled diet and consistent daily exercise. I’ve put together a list of 12 weight loss tips that can not only help you lose weight in a healthy manner, but also keep it off for good. That is, as long as you’re serious about your health and stick to the plan.


That being said, let’s get started!


1. Start by eating a minimum of 5 servings of fruits and vegetables every day. This is actually very simple. Just add one serving of fruit or vegetables to each meal and make your morning and afternoon snack a fruit or vegetable. Most types of fruit are naturally low in calories and high a high volume of water, which will help to make you feel full. They’re also full of natural vitamins and fibers. The only thing you MUST be careful of here is to watch your sugar intake, especially if you’re diabetic or pre-diabetic. Many fruits are high in sugar, so always consult your doctor first and ask them what a safe serving size would be.


2. Read food labels: You should always have a good idea of how many calories you are consuming. Some foods serving sizes can be extremely deceptive. Here’s an example, a plate of green lettuce salad covered with high calorie dressing. By adding dressing like ranch, bleu cheese, thousand island and other fat filled dressings, you have just had more calories then you might get from a grilled chicken sandwich and a diet soda. So it’s important that you educate yourself about what you eat.


Another example is the serving size listed on boxes of cold breakfast cereal. The calories, fat, sugar, carbs, etc may appear to be low at first glance. However, if you look closely you’ll find that many cold cereal servings are only 3/4 to one cup of cereal. This may be adequate for some smaller individuals, but for most adults this won’t be an adequate portion and you may need to increase it.


You also need to check what kind of milk they’re basing their calorie count around. If they’re showing a serving based on 1% or skim milk and you happen to have whole milk or even 2% on hand, you’re going to have to account for the difference and BE HONEST when you do. If you don’t you’re only hurting yourself.


3. Always plan your meals days ahead of time and make sure that you have everything you need on hand to make your meals. Doing this will avoid frustration and bad choices.


4. Cut yourself some slack from time to time. Taking away everything you enjoy can completely discourage you and lead to relapse, so give yourself breaks on a regular basis. But don’t over eat! A “break” does not mean a free pass to the buffet! It simply means that if you’re craving pizza, have a couple slices and a salad with low fat or no dressing. If you’d like a couple cookies or a small ice cream cone from time to time, do it. Just don’t eat a whole package of anything!


5. Liquids – Drink water or tea instead. Flavor it with lemon or lime juice. You can even add a teaspoon of sugar from time to time and make lemonade. It’s only a whopping 35 calories for a teaspoon of sugar. Just don’t do it every day. Drink 1% or skim milk in moderation and try to avoid soda – including diet.


6. Get plenty of exercise every day! 30-45 minutes minimum is what’s considered to be healthy, but anything at first will help you. Even 5 minutes is a starting point, just keep doing something consistently. Mix it up so you don’t get bored. Walk wherever you can. Go swimming, get a gym membership, make new friends who have an active lifestyle, buy an exercise bike or treadmill for your home use.


Important: Although it’s very important that you challenge yourself when you exercise, you’ll need to listen to your body when it aches in order to avoid injury. Always stretch well before AND after exercising. This will increase your flexibility and help you to avoid pulling muscles. Never, ever bounce when you stretch as this can cause muscle tears! Simply hang and allow your muscles to slowly stretch themselves while you count to 10 slowly.


Push yourself when exercising until you work up a sweat and are huffing and puffing, but don’t overdo it. Injuries are huge setbacks. Be careful!


7. Get motivated by talking to people who’ve already lost a significant amount of weight (and are keeping it off). They can really inspire you and show you that what you’re trying to accomplish really IS possible. If “they” can do it, YOU can do it to!


8. Get plenty of sleep and reduce your stress!


9. Reward yourself with something non-food related as you attain your monthly weight loss goals. This can be very uplifting. Most of the time you won’t have a very large cheering section, so it’s important to celebrate your victories on your own.


10. Never ever give up. Even if you’ve failed in the past, tomorrow brings a new day and a new start.


11. Love yourself. If you don’t love yourself now then it’s time that you learn how. You MUST forgive yourself for your past failures in life, accept the fact that you’re only human and you will fail from time to time, but also promise to always strive for excellence in everything you do. For many people losing the weight was only the first step in a complete life makeover. Some people have gone on to become successful in many other areas. The journey begins with learning to love yourself.


12. Stand in front of a mirror every day and tell yourself these three things (important!):


  • “I love you unconditionally. I forgive you for your failures and shortcomings. Regardless of the past, I know that you can be a great person with a great future. I promise to do my very best in everything I do from now on.”



Important! – You should always consult your doctor before starting any weight loss program. Also, hiring a fitness trainer has made a big difference for many people. Try not to go at it alone. It helps to talk to other people and find out what kind of challenges they’re facing. You’ll likely find that you have a lot in common with others.


I hope that these tips have helped to inspire you in some way. Remember, nothing happens until you take the first step.


Now go get started!