Fat Loss, Dieting Tips, Info & How to Create A Diet (1 Viewer)

[chicky_pie]

seen too many complaining about their size, image etc found this, very interesting.

35 One-Minute Weight Loss Secrets

1. Mix a juice spritzer.
Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass -- and lose 5 pounds or more a year.

2. Pick up the cordless.
Burn calories while you talk: Do the laundry (68 calories), set the table (85 calories) or water plants (102 calories). (Values based on a 150-pound person and half an hour of activity.)

3. Pop a piece of gum.
Researchers recently discovered that chewing sugar-free gum all day increases your metabolic rate by about 20%. That could burn off more than 10 pounds a year.

4. Pay cash for treats.
Anytime someone offers you goodies and you accept, put $1.00 aside. Then give the money to your kids, spouse or a friend. When you literally pay for treats, you're more likely to say, "No thanks."

5. Study the wrapper.
At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers or bag of nuts) provides two or more servings -- which more than doubles those calories.

6. Sip green tea before you walk.
The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)

7. Ditch diet shakes.
The calorie savings are only temporary; you just eat more later.

8. Pack a lunch.
Dining out more than five times a week may make you eat nearly 300 calories more a day than if you dine out less frequently.

9. Dip your bread.
Use olive oil in place of butter; it's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories on average than those who used butter.

10. Sprinkle flax on your cereal.
High-fiber, ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes. Available in health food stores.

11. Dress with this.

1 tbsp balsamic vinegar
1/4 tsp olive oil
3/4 tsp dijon mustard
1/4 tsp horseradish
Mix together. It makes for a tasty salad dressing with only 20 calories and 1.5 grams of fat.

12. Schedule a blood test.
About 1 in every 12 women (most of whom don't know it) has an under- active thyroid, which can slow down her metabolism.

13. Supersize your H2O.
Buy the big bottle when it comes to good-for-you stuff such as water.

14. Trick your tastebuds.
Sucking on a menthol/eucalyptus cough drop can stop cravings instantly.

15. Spice up your meals.
Adding hot chile pepper (or capsaicin) to food may help you stop eating sooner.

16. Pour a white cocktail.
Like water, low-fat milk's volume fills your stomach, but it also contains carbohydrates, so you eat less.

17. Chunk your salad.
Chop carrots, celery, sweet potatoes, zucchini or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces, so you'll do more chewing and eat less during the main course.

18. Call a friend.
Fill loneliness with talk -- not cookies.

19. Log your food.
Writing down what you eat can help you stay in control because you're more accountable. No need to record it perfectly or review what you wrote: The benefit is in the writing itself.

20. Fidget.
You can burn up to 700 calories a day!

21. Retire the remotes.
You could easily burn 200 extra calories a day if you stop using the TV/VCR remote, garage door opener, electric can opener, riding mower and other laborsaving devices.

22. Spray -- don't drizzle.
Use an olive oil sprayer such as MISTO to add flavor to salads, chicken, fish, or pasta, without all the calories. A 2-second spray evenly distributes about 1/2 teaspoon of oil, compared to the 2 or 3 teaspoons you might get when pouring. That'll save you up to 100 calories per use.

23. Buy small.
The bigger the package, the more you're likely to eat -- up to 44% more, according to one study.

24. Break into a jog.
If you already jog, speed up to a sprint. These brief intervals allow you to cover more distance and burn more calories -- without lengthening your workout. The increased impact will also help make your bones stronger.

25. Measure before cooking.
It's easy to overeat pasta, but not if you cook the right amount at the start. For a perfect portion, keep a quarter near your spaghetti. Its diameter is exactly the size of the 2-ounce stack (about 200 calories) that you should serve per person. Or buy a dry-pasta measurer sold in gourmet cooking stores.

26. Rent a spooky movie.
You're less likely to eat when you're fearful, but more likely when you're angry or happy.

27. Reflect on your choices.
Looking at yourself in a mirror while you eat may help you consume 22 to 32% less.

28. Drop and do 10.
Before you pry open that tub of ice cream, do 10 situps or pushups. Doing something physical can put you back in touch with your body and your goals.

29. Take a whiff.
When you really want those fresh-baked cookies, try this: Indulge in the smell for 30 seconds. Then place a small piece on the tip of your tongue for another 30 seconds. Savoring the smell and taste can help you stop at just one cookie.

30. Have chunky soup.
People who ate soup containing large vegetable pieces reported feeling fuller and ate 20% less during lunch than those who had a pureed soup made of the same ingredients.

31. Blot the fat.
You can dab off about a teaspoon of oil -- or 40 calories and 4.5 grams of fat -- from two slices of pizza.

32. Skip "light" foods.
The weight of food -- not just the fat and calories -- is what fills you up. Eat less and still feel satisfied with low-calorie heavyweights such as oranges, strawberries, grapefruit, cantaloupe, cooked spinach, collard greens, and broccoli.

33. Order fish.
Varieties rich in omega-3 fatty acids-- tuna, mackerel, cod, and salmon -- may help you drop pounds by improving fat metabolism. Overweight people who ate a reduced-calorie diet that included fish every day lost about 20% more weight than those on a fish-free diet.

34. Post inspiration.
To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "You've come too far to take orders from a cookie." "Nothing tastes as good as thin feels."

35. Drink, drink, drink.
Dehydration can slow your metabolism by 3%. At a weight of 150 pounds, that would be about 45 fewer calories burned a day -- which could mean 5 extra pounds a year.

 

[chicky_pie]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

Most people have the goal of losing weight but find it very hard to do so. Most people fall into the trap of spot reducing. For example a person has a flabby stomach and decides doing 500 crunches will burn away the fat and give them solid cut abs. This just isn’t true; if you want to lose weight it must be done through either dieting and/or cardiovascular exercise.

The principle is very basic. To lose weight you MUST BE BURNING MORE CALORIES THAN YOU ARE TAKING IN.

Example: Man A: Takes in 2000 calories through food but he is fairly inactive and only burns 1500 of these calories. The extra 500 calories that aren’t burned are taken by the body and stored as fat. This is the body’s mechanism of saving for a rainy day. When Man A burns more calories than he eats, the extra energy his body needs will come from this fat store.

Example 2: Man B: Takes in 3500 calories through food and burns 3750 as he is fairly active. THIS IS THE STATE YOU MUST BE IN TO LOSE WEIGHT. THE CALORIES BURNT SHOULD BE HIGHER THAN CALORIES TAKEN IN THROUGH FOOD. THIS MAKES SURE MAN B IS TAPPING IN TO HIS FAT STORE BUT ONLY SLIGHTLY.

HE ISN’T CRASH DIETING AND USING 1000 CALORIES MORE THAN HE TAKES IN LIKE MANY PEOPLE DO. (THIS LEADS TO ILLNESS AND YOU WILL ALMOST CERTAINLY PUT THE WEIGHT BACK ON)

BECAUSE HE IS ONLY BURNING 250 CALORIES MORE THAN HE’S TAKING IN THRU FOOD HIS WEIGHT WILL CHIP AWAY SLOWLY AND HEALTHILY AND THROUGH THE WEEK’S HIS WEIGHT WILL DROP STEADILY UNTIL HE FINDS A POINT WHERE HE’S HAPPY.

DIET

SIMPLE CARBOHYDRATES SHOULD BE CUT DOWN DRAMATICALLY WHILE DIETING. NO SWEETS, FIZZY DRINKS, CAKE ETC. If you can’t completely give them up either cut down on how much u eat or eat them before vigorous exercise.

These simple Carbs should be replaced with complex carbohydrates. For Example (Pasta, Spaghetti, Brown Rice, Beans) these release energy slowly over a long period of time unlike simple carbohydrates that provide a sudden burst of energy followed by a low. This is better for the body because the energy is provided, as it is needed.

For Example:

Bobby eats some s***tles then sits down and watches TV…. the s***tles are providing a burst of energy but bobby isn’t using this energy because he’s watching TV…so it will get converted to fat and Bobby will feel hungry again very soon.

Paul however eats a plate of rice then sits down and watches TV …the rice provides Paul a steady dose of energy over a longer period of time. It doesn’t go straight to fat like Bobby because all the energy isn’t released at once.


The principles of weight loss are: HOW MUCH ENERGY ARE YOU TAKING IN THROUGH FOOD AND HOW MUCH ENERGY ARE YOU BURNING UP IN EVERYDAY ACTIVITIES.

YOU MUST MAKE SURE THAT YOU ARE BURNING UP MORE THAN YOU ARE TAKING IN FOR WEIGHT LOSS TO OCCUR.



10 MOST EFFECTIVE WAYS TO LOSE BODYFAT ALSO CHECK OUT THIS ARTICLE

http://www.bodybuilding.com/fun/drobson175.htm

 

[katie_tully]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

I see.
Cardio + weights = best exercise. Muscle burns lots of calories and your legs are the biggest calorie burners. So yeah, go for a long walk as opposed to 500 crunches and you'll lose the weight faster...+ your back will thank you.

 

[katie_tully]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

True story;
When I was pregnant I put on 30kg. The baby was only 3kg of that. A lot of it was fluid, but when the fluid went I was still 20kg heavier than when I wasn't. So I'm 5'7''ish and I was 70ish kgs which was huge
I think for the first few months I tried every bullshit fad I could think of, and the only thing that worked for my weight was a good diet and exercise. So now I gym 3-4 days a week and I have a pretty healthy diet. I'm not fanatical about not eating 'naughty' foods or calorie counting, but I'm mainting a 1kg average per week.

1kg doesnt sound like a lot, but it's quite realistic and after a few weeks and once you've lost around 5kg you can really notice the difference.

So moral of the story?
BALANCED DIET AND EXERCISE. Unless you have an undiagnosed medical condition, nothing will be more effective (unless you do gastic bypass or something )

 

[rozymisty]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

I put on 3kg over xmas, and IM not sure that I increased my intake. Yes I was les active coz of the extreme winds and rain.

I couldnt take those shakes coz id want something else as well. I am trying to refuse things like maccas which is good. havent had anything from there in months which im pretty pleased with.

I want to lose the stomach fat but i know hat I cant do it in 2 wks for my brothers wedding...pity coz its a tight dress, but it hides my stomach fat.

I am increasing my exercise. I walk 5mins to the bus stop, often sprinting lol, and then after a 5min bus ride, climb a lot of stairs, I walk for 15mins. And then Ive got a walk down hill for a few minutes and then going back home, I have a 20min walk up the hill to the bus, walk down stairs and get the bus, and then walk up hte hill to home.

And with nursing, we do lots of walking. But I plan to go to the gym this week after each day of orientation. And then when I go to the gym depends on when I am working.

 

[Lizakith]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

I walk an hour or so a day, but in chunks. 10 min home > station, 20 mins station > work, 20 mins work > station, 10 mins station > home

 

[sleepplease]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

True story;
When I was pregnant I put on 30kg. The baby was only 3kg of that. A lot of it was fluid, but when the fluid went I was still 20kg heavier than when I wasn't. So I'm 5'7''ish and I was 70ish kgs which was huge

So you were 40kg before that? That's impossible your BMI would have been 13.8... at 70kg you were in the healthy weight range ...

 

[chicky_pie]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

True story;
When I was pregnant I put on 30kg. The baby was only 3kg of that. A lot of it was fluid, but when the fluid went I was still 20kg heavier than when I wasn't. So I'm 5'7''ish and I was 70ish kgs which was huge
I think for the first few months I tried every bullshit fad I could think of, and the only thing that worked for my weight was a good diet and exercise. So now I gym 3-4 days a week and I have a pretty healthy diet. I'm not fanatical about not eating 'naughty' foods or calorie counting, but I'm mainting a 1kg average per week.

1kg doesnt sound like a lot, but it's quite realistic and after a few weeks and once you've lost around 5kg you can really notice the difference.

So moral of the story?
BALANCED DIET AND EXERCISE. Unless you have an undiagnosed medical condition, nothing will be more effective (unless you do gastic bypass or something )

what? you have a child? don't mind asking, are you over the age of 30?

 

[katie_tully]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

So you were 40kg before that? That's impossible your BMI would have been 13.8... at 70kg you were in the healthy weight range ...

Um.
70kg - 20kg = 50kg
I was 80 when I was pregnant.

Edit: I notice I've done a typo in the original. My height at last measure was 168, I meant to type 5'6''
Either way the BMI was borderline healthy/overweight, but in all honesty I looked like a beach ball.

 

[katie_tully]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

what? you have a child? don't mind asking, are you over the age of 30?

I'm 20.

 

[beentherdunthat]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

lol katie, why would u be over 30 to have a baby? - that was a quick assumption ...

 

[sleepplease]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

Um.
70kg - 20kg = 50kg
I was 80 when I was pregnant.

Edit: I notice I've done a typo in the original. My height at last measure was 168, I meant to type 5'6''
Either way the BMI was borderline healthy/overweight, but in all honesty I looked like a beach ball.

Oh ok cool that was a little scary for a sec! I'm sure you didn't look like a beachball, but it's good that you're on the steady path of losing weight if that's where you want to go! Good Luck

 

[inasero]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

hey katie spot on you go girl! i know heaps of ppl who want to find that miracle cure or fad diet but nothing short of regular exercise and sensible eating will solve the problem.

in terms of doing exercise to lose weight- I read that it's better to do something that gets your heart pumping to 50-60% of its maximal rate? that was a bit surprising cos i thought if you go hardcore jogging, you should be burning up more energy (say, compared to brisk walking), and hence losing more weight?

 

[katie_tully]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

in terms of doing exercise to lose weight- I read that it's better to do something that gets your heart pumping to 50-60% of its maximal rate? that was a bit surprising cos i thought if you go hardcore jogging, you should be burning up more energy (say, compared to brisk walking), and hence losing more weight?

Well I thought that too, but I did a lot of reading and most of the credible stuff said it's far better to go for a 40 minute walk where you maintain a heart rate of 100+bpm than it is to do some hardcore jogging. Everything I read said you will not lose a substantial amount of weight if you dont maintain this elevated heart rate for atleast 30 minutes. If you're overweight and are getting into fitness for the first time there is no way you can maintain a jogging pace for that long, so it's far better to walk. Alternate it with hills and speed so you don't become complacent and bored.

 

[katie_tully]

5 hours is a little excessive.
2 hours is probably maximum. You've probably hit a plateu with your exercise regime, it's maybe more a matter of trying a different regime rather than increasing exercise time.

 

[x-kendall-x]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

in terms of doing exercise to lose weight- I read that it's better to do something that gets your heart pumping to 50-60% of its maximal rate? that was a bit surprising cos i thought if you go hardcore jogging, you should be burning up more energy (say, compared to brisk walking), and hence losing more weight?

To lose weight, it's better to do low intensity exercise around 60% of your HR Max like you said.
The 2 main sources of energy for the body are Carbohydrates then Fat (then protein if the body is desperate).
For high-intensity activity, the body uses carbs and once they run out switches to fat.
But if you do low intensity activity, the body uses the fat.
It seems ridiculous but thats just how the body works.

Good old PE haha

 

[inasero]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

haha damn i should know this- thanks for clarifying!

and lodgic good effort exercising 1h every day that's really committed of you- though i'd probably expect that you'd have lost more weight by now if you're exercising that much. What does your routine look like?

 

[chicky_pie]

Re: For the fatties: Fat Loss, Dieting Tips, Info & How to Create A Diet

lol katie, why would u be over 30 to have a baby? - that was a quick assumption ...

our national average is 30, i think(fobs & arabs don't count, they just make babies only for baby bonuses) correct me if i'm wrong

 

[chicky_pie]

oh and btw how in the hell do you count your calories? because i've always count how much food it weighs when i eat them, is that wrong to count it that way? :apig:

 

[chicky_pie]

It is wrong, sorry to say.

To count calories - it's all about the energy content of the food product (specifically sugars and fats within the product). For instance, a product high in weight due to say fibre (undigestible matter) compared to a piece of chocolate of the same weight clearly have a different calorie level.

Look at the energy content (KJ) of your food product and divide that number by 4 to convert it into calories. Ie. Kilojoules/4 = Calories

For a 'normal' female - around 2000 calories is the regular daily intake. HOWEVER, a single person's metabolism can vary greatly and so such guidelines of calorie intake limits may be misleading...

If a person is trying to lose weight, they outa try to limit energy intake and increase excercise, until enventually getting weight loss results...tricky to determine though.

oh clumsy me btw thank you for the info, very good info. i think i rather stick with the lettuce diet