20 Tips to Help You Lose Weight
Dr. Dawn-Elise Snipes
Always consult your healthcare provider before making any changes to your nutrition or exercise
Intro
~ A pound of fat = 3500 calories
~ If you are losing more than 2 pounds per week, it is very likely you are losing muscle and water weight as well.
~ A pound of muscle burns approximately 50 calories per day (5 pounds of muscle = 250 more calories you can eat)
~ A calorie is a calorie whether it is fat, carbs or protein. Fat is a more dense source of calories than carbs or protein….but soooooo yummy….lol
~ Drink a glass of water, calorie-free juice, chicken bullion or diet soda before each meal or when you start to feel hungry.
~ Add fiber
~ Use a salad plate
~ Eat multiple colors
~ Avoid eating out of the bag
~ Put food away (off the counter)
~ Chew gum or suck on a mint when you cook
~ Weigh your food
~ Close the kitchen
~ Brush your teeth
Exercise
~ During commercial breaks, walk around
~ Invest in an X-Box Connect 360 or other Motion-Oriented game
~ Get a reclining stationary bike for in front of the tv
~ Get a dog (or 2) there are plenty at the shelters
~ Don’t over-restrict
~ Dance like you hope nobody is watching
~ Find a gym with personal tvs on the treadmills.
~ Invest in some adjustable dumbells or resistance bands
~ Try doing 10 (pushups, situps, calf raises and squats) every hour each day
~ Pick up an active hobby (hiking, rock climbing, cleaning up state parks, gardening)
Bonus: try to keep a routine on the weekends too…