weight loss program


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1. Stretch your meals to, at least, 20 minutes or longer. Your

stomach, mouth and brain are all connected and it takes 20 minutes of

chewing before your stomach signals your brain that you are full. To

feel full and successfully lose weight on any weight loss program, you

need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health,

your normal diet and to help lose weight. Water is necessary for the

metabolism of your stored fat. Weight loss cannot occur without an active

metabolism which requires large quantities of water. Another way to use

water to lose weight is to drink a large glass of ice water just before

meals. The cold causes your stomach to shrink slightly which will make you

feel full faster.

3. The more positive your self-esteem, the better you feel about

yourself, the faster and easier it will be for you to lose weight. When you

are self-confident, you are better able to take charge of your life. It

also means that after you lose weight, it will stay gone permanently. To

build your self-esteem

4. When you go fat free or low fat, you also cut out much of

the taste of the foods you eat. Add the flavor back with herbs and spices.

Strong flavors such as vinegar, garlic, chili powder, cayenne, curry

powder, rosemary and tarragon can be used to doctor up any food you are

eating. For your low fat and fat free diets, experiment with different

herbs and spices until you find some you like. Staying on your fat free

or low fat diet will be easier and your weight loss will be speeded up.

5. Increase your metabolism by as much as 40% by using hot and

spicey foods such as hot peppers of all varieties and mustards. Research

shows these foods all increase your metabolism. For double duty, give up

fat filled mayonnaise for mustard and add hot peppers to your food for

greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss

program. It's difficult to stay motivated to lose weight wen you feel

bad. Overeating often accompanies negative emotions such as depression,

anxiety, fear, guilt and anger. If this is true for you or if you are

just burdened by negative feelings

7. To lose weight faster, reduce your intake of caffeine.

Caffeine leads to an increase of insulin in your body which retards

the burning of your stored fat.This is a simple chemical reaction in

your body that you can change. Reduce your caffeine intake by 50% and

see what happens. Here is a rough guide to use when looking at the

amount of caffeine you currently take in: Brewed coffee (6 oz. cup) -

100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg;

Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg;

Dark chocolate (1 oz.) - 20mg and Milk chocolate (1 oz.) - 6mg.

8. Incease your intake of fiber rich foods. They will help

fill you up faster and will help all the food you eat pass through

your digestive system more easily.

9. Exercise is probably the most important key to increasing

your metabolism and burning off excess fat. Research shows that you burn

more stored fat for energy when you do aerobic exercises on an empty

stomach than on a full stomach. Research also shows that you burn more

stored fat when you exercise late in the day rather than in the morning.

Put together, the best time to exercise to lose weight by burning your

stored fat is in the late afternoon/early evening before dinner. Second

best is in the morning before breakfast. Our metabolism naturally starts

to slow down about 8 hours after we wake up. Thirty minutes of aerobic

exercises in the evening, before dinner, will not only burn off stored

fat but it increases your metabolism for about two to three more hours

just when it was starting to slow down. This produces a significant

increase in fat burned off, even after the exercise is over.

10. To lose weight quickly, never skip a meal. Your first meal after

waking starts your metabolism. Your metabolism then speeds up for about

eight hours and then starts slowing down until you go to sleep when it

goes to low until you wake and eat and start the cycle again. Skip breakfast

and your metabolism doesn't get started until lunch time. You've just

missed three or four hours of fat burning time. When you skip meals

during the day, your metabolism also slows down. Weight loss through

the burning of stored fat is all about eating enough of the right

kinds of foods so you stay full and your metabolism stays as high as

possible. Remember, if you feel hungry, your metabolism slows down.

Stay full with healthy, nonfattening foods and your metabolism will

continue to burn your stored fat as fast as your body will allow

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Thats pretty good advice. I recently lost a bit of weight (over 30 pounds), and I did almost everything on that list (except for exercise, which is why I had to lose the weight to begin with).

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although i do exercise 3-4x a week and watch that i dont eat too many fried, fatty or sugary foods, im on holidays in LA so i have no gym and sometiems im forced to eat foods that i dont normally. I guess ill drink my ass off (with water).

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