Tag: Food Journal

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Weight Loss Exercise

8 Simple Steps to Lose Weight

Everyone is looking for the Steps to lose weight. It is a well-known fact that diets are not effective for permanent weight loss. Fad diets may help you lose weight initially but when you reach your ideal weight and end your diet, the pounds you lost often come back with a vengeance. Losing weight takes discipline and hard work but it all boils down to how much you eat and how much you exercise.

There are simple steps you can take to lose weight. If you follow these steps to lose weight religiously, you’ll be able to achieve your goal and keep your body trim and toned.

Steps to Lose Weight

8 Simple Steps to Lose Weight

Steps to Lose Weight

1. Find time to exercise regularly – If you can, make it a point to workout every day. Walk, jog, bike or swim for at least 30 minutes a day. Get your heart rate going with cardio exercise and burn more calories. Strength training is also necessary to develop muscle mass and tone your body.

2. Be sure to eat a healthy breakfast – Never skip breakfast because it is the most important meal of the day. A good breakfast provides the nutrients and energy you need to get your work done all morning. It also jump starts your metabolism and helps you burn more calories throughout the day. Include protein and some amount of fat in your morning meal. You will feel full longer and avoid over-eating later in the day.

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3. Keep a record of everything you eat – A food journal helps you keep track of how much food you are actually eating. Studies show that people who record their caloric intake consume up to 15% less calories than people who don’t. At the very least, keeping track of your progress will help you stick to your weight loss program.

4. Plan your meals ahead of time – This simple step to lose weight can make or break your weight loss program. Having a meal plan ensures that you are able to consume only the amount of calories allotted for the day. If you have no idea what you’re going to eat for your next meal you’re likely to eat anything you can lay your hands on, and there’s no guarantee that it will be healthy and low-calorie.

5. Control food portions – Make sure you know how much is in one serving of a particular food. By controlling food portions, you will also control the number of calories you consume. This is a simple yet effective step to lose weight.

6. Cut out carbonated drinks and high-calorie beverages – Soft drinks contain a lot of sugar and can make you fat, so eliminate or reduce your intake of carbonated drinks. High-calorie beverages such as sweetened fruit juices, milkshakes, lattes and alcoholic drinks should also be avoided if you want to lose weight quickly.

7. Drink plenty of water – The body needs water for proper metabolism. Drink a glass of water before each meal to help you feel full more quickly and avoid eating too much.

8. Eat wholesome and natural foods – Choose foods that are fresh and as close to their natural state as possible. Eat plenty of fresh fruits and vegetables, whole grains, lean meats, beans, nuts and seeds. Foods that are unprocessed contain more nutrients and fiber to fill you up without adding too many calories to your diet, thus helping you to lose weight.

Following these steps to lose weight will help you to lose weight consistently and easily.

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General Weight Loss Tips

Mini Goals

Yesterday morning started off with a larabar followed by a spinach, banana and orange smoothie. Lots and lots of spinach. I’m determined to plow through these vegetables by Sunday.  The rest of the day was spent eating frozen foods like coconut shrimp. Not the best feeling food, but it did the job.

My other mini-goals this week are as follows:

– keep a food journal (not calorie journal)

– lose 2 pounds (totally doable)

– exercise at least 3 times

– eat lots of vegetables

– follow the hunger and full cues throughout the day

– write and then write some more. Writing helps me to move forward. I tend to get stuck in bad feelings and in problems. It’s easy for me to write out solutions or work through problems on paper rather than in my head.

I have several meetings today (four to be exact) so I’m making it a little goal to carry my notebook with me.

What are your mini-goals this week? It’s Wednesday and I think this week still has many opportunities to be successful.

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Weight Loss Exercise

Eating tips for a healthier lifestyle


Here is a list of great health tips from a great site, Renee Gets Fit

  1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
  2. Eat at least two servings of a fruit or veggie at every meal.
  3. Resolve never to supersize your food portions–unless you want to superize your clothes.
  4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
  5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
  6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
  7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
  8. When dining out, make it automatic: Order one dessert to share.
  9. Use a salad plate instead of a dinner plate.
  10. See what you eat. Plate your food instead of eating out of the jar or bag.
  11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
  12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you’ll lose 5 lb in a year.
  13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
  14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
  15. Keep a food journal. It really works wonders.
  16. Follow the Chinese saying: “Eat until you are eight-tenths full.”
  17. Use mustard instead of mayo.
  18. Eat more soup. The noncreamy ones are filling but low-cal.
  19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
  20. Take your lunch to work.
  21. Sit when you eat.
  22. Dilute juice with water.
  23. Have mostly veggies for lunch.
  24. Eat at home.
  25. Limit alcohol to weekends.

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