These are 20 practical weight loss tips you can use today to achieve your weight loss goals. They
are simple and effective.
Read through each of them — it will take less than 5 minutes. Choose your
top 5 tips and apply them for 10 days…
Weight loss tips — #1
Do not eat late at night. Dinner should be light and eaten as early as
possible, preferably at least 3 hours before bedtime. You will sleep easier
and your body will be re-energizing itself rather than digesting a meal.
(other hint see bottom of page)
Weight loss tips — #2
Never under-eat (less than 1,200 calories per day). Eating less than is
required to support your basal metabolism will slow your metabolism down!
Weight loss tips — #3
Eat small, frequent meals and snacks (5 or 6 a day). This pattern of eating
has been shown to raise metabolism and keep blood sugar levels stable. It
also helps to prevent binging because you never feel famished.
Weight loss tips — #4
Do 5 minutes more activity than the day before. It does not have to be an
exercise session. Walking to the shops, mowing the lawn, taking the stairs
at work all count and it should be spread throughout the day. After a week
or two you’ll have to get creative!
Weight loss tips — #5
Train with weights 2 or 3 times per week. Because muscle tissue requires
more calories than fat tissue your metabolism will increase. Don’t worry…
you don’t have to become big and bulky for this to have an effect.
Weight loss tips — #6
Drink 10 eight ounce glasses of water a day. Carry a bottle of water with
you and drink frequently throughout the day.
Weight loss tips — #7
Avoid pills and fast weight loss tips and schemes. There are no quick fixes!
Weight loss tips — #8
Steam your vegetables rather than frying them in butter or oil.
Weight loss tips — #9
Cut right down on alcohol. A gram of alcohol contains 7 calories or 150
calories in a bottle of beer. Instead of a glass of wine with every evening
meal go for flavoured sparkling water.
Weight loss tips — #10
Replace sweet snacks like candy bars with dried fruit or tropical mixes.
Weight loss tips — #11
Replace all full fat milk with low-fat milk.
Weight loss tips — #12
Drink a glass of water before you eat. It will fill you up.
Weight loss tips — #13
Keep a food diary. This is one of the best ways to “interrupt” habitual
binging and food addictions. Try it for a week.
Weight loss tips — #14
Don’t shop when you’re hungry. You’ll end up buying all kinds of things you
know you shouldn’t.
Weight loss tips — #15
Make a shopping list before you go and stick to it.
Weight loss tips — #16
Chew your food 10 to 20 times. You feel more full with less food and it aids
Weight loss tips — #17
Weigh yourself periodically at the same time of day, on the same scale
Weight loss tips — #18
Write down tomorrow’s meals the night before and the times you plan to eat.
That way you are eating “matter-of-factly” rather than on impulse.
Weight loss tips — #19
Include cheat days or bonus calories if they are earned each and every week.
Weight loss tips — #20
Exercise first thing in the morning. There is more chance of you putting it
off, or something getting in the way if you exercise later on not to mention an increased BMR for the rest of the day!