Everyday 101 Easy Tips For Losing 10 Pounds

Drink plenty of water. Our body needs a lot of water so give in to water.
Water is not just way to flush out toxin but if you have more water in your
body you will generally feel healthier and fitter. This it self will discourage
any tendency to gorge. The best thing about water is that is has no calories
at all.
Start your day with a glass of water. As soon as you wake up, gulp down a
glass of cool water. It’s a wonderful way to start you day and you only need
a lesser quantity of your breakfast drink after that. A glass of water lets out
all your digestive juices and sort of lubricates the insides of your body. You
may have your morning cup of tea but have it after a glass of water. It is
good for you.
Drink a glass of water before you start the meal. Water naturally needs some
space so that you feel fuller without actually having to stuff yourself.
Have another glass of water while you are having the meal. Again this is
another way of making yourself full so that you can actually rise from the
table eating less but feeling full just the same. Instead of drinking it one
gulp, take sips after each morsel. It will help the food to settle faster so that
you get that feeling that you are full faster.
SIDENOTE: Water is such a remarkable thing, but seldom do we
give it the credit that it deserves. Did you know that over
66% of your body weight is nothing but water? It’s amazing!
Water also plays a vital role in weight control, which is why
I donated so much space to it, above.

Stay away from sweetened bottle drinks, especially sodas. Hey all those colas
and fizzy drinks are sweetened with sugar and sugar means calories. The
more you can cut out on these sweetened bottle drinks, the better for you.
So if you must drink sodas, then stick to diet sodas.
Include in your diet things that contain more water like tomatoes and
watermelons. These things contain 90 to 95 % water so that there is nothing
that you have to lose by feasting on them. They fill you up without adding to
the pounds.
Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but
fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of
fiber, which is needed by the body, and fruits of course are an excellent
source of vitamins.
If you do have a craving for fruit juice then go for fresh fruit juice instead of
these that contain artificial flavors and colors. Or even better, try making
your own fruit juice taking care not to sweeten it with too many calories.
Choose fresh fruit to processed fruits. Processed and canned fruits do not
have as much fiber as fresh fruit and processed and canned fruits are nearly
always sweetened.
Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So
try to include in your diet as many fruits and vegetables as you can.
Go crazy on vegetables. Vegetables are your best bet when it comes to losing
pounds. Nature has a terrific spread when it comes to choosing vegetables.
And the leafy green vegetables are your best bet. Try to include a salad in
you diet always.
Eat intelligently. The difference between man and beast is that we are driven
by intelligence while beasts are driven by instinct. Don’t just eat something
because you feel like eating it. Ask your self whether your body really needs
Watch what you eat. Keep a watchful eye on every thing that goes in.
Sometimes the garnishes can richer than the food itself. Accompaniments too
can be very rich. Remember that it is the easiest thing in the world to eat
something without realizing that it was something that you should not have
eaten. Selective memory you know…
Control that sweet tooth. Remember that sweet things generally mean more
calories. It is natural that we have cravings for sweet things especially
chocolates and other confectionary. Go easy on theses things and each time
you consume something sweet understand that it is going to add on
Fix times to have meals and stick to it. Try to have food at fixed times of the
day. You can stretch these times by half an hour, but anything more than
that is going to affect your eating pattern, the result will either be a loss of
appetite or that famished feeling which will make you stuff yourself with
more than what is required the next time you eat.
Eat only when you are hungry. Some of us have the tendency to eat
whenever we see food. We use parties as an excuse to stuff our selves.
Understand that the effect of a whole week of dieting can be wasted by just
one day’s party food. Whenever you are offered something to eat do not
decline it completely bit just break of a nibble so that you appear to mind
your manners and at the same time can watch your diet.
Quit snacking in between meals. Do not fall for snacks in between meals.
This is especially true for those who have to travel a lot. They feel that the
only time they can get a bite to eat is snacks and junk food. The main
problem with most snacks and junk food is that they are usually less filling
and contain a lot of fat and calories. Just think about French fries…tempting
but terribly fattening.
Snack on vegetables if you must. You might get the pangs of hunger in
between meals. It is something that you can very well control. Or even
better, try munching on carrots. They are an excellent way to satisfy those
hungry pangs and are good for your eyes and teeth. True, you might end up
being called Bugs Bunny, but its miles better to be called Bugs Bunny than
Go easy on tea and coffee. Tea and coffee are harmless by themselves. It’s
when you add the cream and sugar that they become fattening. Did you
know that having a cup of tea or coffee that has cream and at least two
cubes of sugar is as bad as having a big piece of rich chocolate cake?
Try to stick to black tea/coffee. Black tea or coffee can actually be good for
you. But personally I would like to recommend tea rather than coffee. The
caffeine in the coffee is not really good for you because it is an alkaloid and
can affect other functions of your body like the metabolism.
Count the calories as you eat. It’s a good idea to have an idea of the calories
that most food items have. If it is a packed thing then the label is sure to
have the calories that the substance has.
Be sure to burn out those extra calories by the end of the week. If you feel
that you have consumed more calories than you should have during the
week, it happens you know, and then make sure that you work off those
extra calories by the end of the week.
Stay away from fried things. Fried things are an absolute no-no. The more
fried things that you avoid, the lesser weight you will gain. Fried things are
called so because they are fried in oil or fat. And even if the external oil is
drained away, there is still a lot of hidden oil in it so stay away from it.
Do not skip meals. The worst thing you can do while watching you diet is skip
a meal. It has just the opposite effect of what you want. You need to have at
least four regular meals every day.
Fresh vegetables are better than cooked or canned vegetables. Try to eat
your vegetables raw. When you cook them, you are in fact taking away
nearly half the vitamins in them. And canned vegetables too are processed
and are not nearly half as good as fresh vegetables. When you buy your
vegetables it would be a good thing to see if the label says that it is pesticide
Nothing more than an egg a day. Eggs are not such a bright idea. It would be
best to reduce your intake of eggs to maybe three in a week. But for those of
you die hard egg fans, you may have up to one egg a day but nothing more
than that.
Make chocolates a luxury and not a routine. Chocolates are not or at least
they should not be a part of your diet. So do not indulge too much in them.
Even the bitter chocolates are not good for you because though the sugar is
less there is still the cream in them.
Choose a variety of foods from all food groups every day. This is a fine way
of keeping deficiency diseases at bay. Change the items included in your diet
every day. This is an excellent way of keeping deficiency diseases at bay and
it helps you to experiment with a variety of dishes and there by you do not
get bored of your diet.
If you can say no to alcoholic beverages please do. Alcoholic beverages too
are not good for you. Beer can be fattening and the rest of the alcoholic
drinks may not be fattening by themselves but after a couple of swigs you
will be in no position to watch your diet and your appetite too will be
something to battle with.
Try to have breakfast within one hour of waking. It’s always best to have
breakfast within an hour of waking so that your body can charge itself with
the energy it needs for the day. The idea is not to wait for your self to get
really hungry. Breakfast is the most important meal of the day but that does
not mean that it should be the most filling meal of the day.
50 to 55% of your diet should be carbohydrates. It is a myth that you should
try and avoid carbohydrates when you are on a diet. Rather the other way
round I should say. Carbohydrates are a ready source of energy and so 50 to
55% of your diet should be carbohydrates.
25 to 30% of your diet should be proteins. Various processes and activities
are going on in our bodies. Things are broken down and being built up again.
Resistance has to be built up, recovery from disease too is needed and for all
this the body needs plenty of proteins so see to it that 25 to 30 % of your
diet consists of proteins.
Fats should only be 15 to 20 %. You need only this much of fat in your diet
so keep it at that.
Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly better for
those of us watching our diet. There are a lot of advantages of keeping to a
vegetarian diet but I don’t want to sing an ode to vegetarianism now. What I
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would suggest is keep to a vegetarian diet as much as you can. Make a nonvegetarian
diet a week end event or something if you find it impossible to
give up eating all those animals.
Choose white meat rather than red. White meat, which includes fish and
fowl, is miles better than red meat, which includes beef and pork for those
trying to lose weight.
High Fiber multigrain breads are better than white breads. Remember how I
told you to increase the fiber content in your food; well this is the answer to
that. It is not only better in terms of the fiber content but also in terms of the
protein content as well.
Reduce your intake of pork. Pork is not something that can help you to lose
weight. So the lesser pork you eat the better chances you have of losing
weight. And remember that pork includes the pork products as well, things
like bacon, ham and sausages.
Limit your sugar intake. If you can’t have things unsweetened go for sugar
substitutes. These things are just as sweetening but are certainly not
Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try
grazing. Grazing means try having 5 or 6 smaller meals instead of three king
sized meals. It is an excellent way of having smaller quantities of food.
Go ahead eat cheat food, but only for flavor. There are many things which
you have to avoid from your diet but which you may have an undying craving
for. Do not avoid them altogether. You could call them cheat foods and
indulge in them once in a while. But take care just to tingle your taste buds,
don’t hog on them. Instead of that share them with others. In this way
Watch your fat intake. Each fat gram contains 9 calories so by reading the
total calories on a food and knowing the quantity of fat, you can estimate the
% of fat, which should in no way exceed 30% of the food.
Go easy on salt, as too much salt is one of the causes of obesity. Make it a
point to really cut down on salt. Try to bring down your salt intake to half of
what it was last year.
Change from table butter to cholesterol free butter. If you have a choice why
not g for it, any way it is healthier for you and tastes just the same. Bear in
mind that these small changes can go a long way towards weight reduction.
Instead of frying things try baking them without fat. Baking is by far a
healthier method of preparing food than frying. Baking requires lesser oil or
Use a non stick frying pan for your cooking so that you do not have to add
oil. The golden rule is to try and avoid as much oil as possible and a non stick
pan is the perfect solution to this problem.
Boil your vegetables instead of cooking them, or even better, eat them fresh.
However if you do not like eating your vegetables as it is, try steaming them
without adding anything at all. This is probably the healthiest way to eat
cabbages, cauliflowers and a host of other vegetables.
Carry parsley with you. Parsley is an excellent thing to munch on in between
meals. Not just is it good for you in terms of vitamins, but it is also a perfect
way of making your breath fresher.
Choose low fat substitutes or no fat substitutes. There are plenty of low fat or
even no fat substitutes available in the market so why not choose wisely. It
is much better for you heart too. Many people just go for shopping and pick
up whatever they can. They do not bother to find out if there are nay
substitutes for the thing they are looking for.
In the markets of today, you will be astounded at the range of goods that
manufactures have to offer. In fact with all the hue and cry that is being
made about weight loss, low fat substitutes and no fat substitutes are hitting
the stands faster than mushrooms that sprout after the first rains.
So the next time you head for the stores instead of picking up what you have
always picked up, see if there are better substitutes.
Remember that our bodies need nutrients and not just calories. Fats give us
nutrients but with more calories than what proteins or carbohydrates do.
Avoid crash diets. They are bad for health and you will gain what you have
lost once you take a break. Crash diets are not a solution to weight loss. It
might seem as if you have lost few pounds but the moment you give up on
the crash diet every thing will bounce back with a vengeance.
Take a look at it in this way. Do you think that it is possible for a person to
survive on a crash diet for the rest of his or her life? Certainly not! So at
some time or the other, you will have to give up the crash diet and then you
will see for yourself that a crash diet does more harm than good on the long
Crash diets may have a lot to promise, but very rarely do these promises
ring true. Crash diets are things people go on in order to wear an old dress or
suit for a particular occasion. That’s the only purpose that they serve as far
as I can see.
God gave us teeth for a reason...
Therefore we should develop a habit of chewing all food including liquid food
and soft foods like sweets, ice creams at least 8 to 12 times. This is essential
to add saliva to the food, as it is only in the saliva that sugar is digested.
Often we find that whatever goes into our mouth goes down like lightning.
We hardly give the saliva any time to act on the food. So does digestion take
place like it should? Do we just stuff our tummies with food that doesn’t get
digested or in other words that doesn’t yield the benefits that it should?
Dry wine is better than sweet wine. Sweet wines naturally contain a lot of
sugar. But on the other hand, in dry wines most of this sugar has been
fermented away so from the weight point of view dry wines are better than
sweet wines.
When you decide it’s time to start working out, start slowly and don’t get
discouraged if you don’t achieve your fitness goals after the first week. Many
people make this mistake. They feel that if they really push their bodies they
can lose more weight in a couple of work outs. This is a very serious thing in
If you try to push your body too much in the first few goes, you are likely to
end up with sprained joints, a sore back and even torn ligaments. The rule to
be followed here is slow and steady wins the race.
Check your weight before you start the routine and keep checking for
changes but do not expect a radical change immediately, it might be one or
two weeks before you notice some change. However it is crucial that you
continue to monitor your weight. You may bear in mind the fact that even a
few pounds loss is a big achievement.
When you do notice a change, reward yourself. When I say reward I do not
mean go for some goodies like chocolates or sweets. Maybe you could go for
a movie or buy yourself something like a new dress or a trinket.
This is something that can keep you going. It is a good idea to save on the
money that you wanted to spend on ice creams and chocolates and then
treat your self to something more substantial.
You can take a day off from exercise every week. This is not just a very good
idea but it is part of the exercise routine. Your body needs a day off from an
exercise routine so do not hesitate to take a day off from what ever you have
been doing.
Exercise out doors as far as possible. There are two advantages of doing
whatever you are doing out side. One advantage is that it gives your body a
chance to get a lot of the much needed fresh air and sunshine.
The second advantage is that the surroundings keep you perked up and it is
a break form remaining cooped up all day long
Try to collect some information about exercise, there are a lot of things that
you can do at home. Extensive research has been done on exercise and
plenty of this information is easily available.
You can try browsing the net or getting a book or two on how to exercise at
home. This information will be useful to you to know how much you need to
work out on each specific exercise in order to burn off the desired number of
Try to get somebody to exercise along with you. But it should be somebody
committed or else your interest might dwindle. This is indeed an excellent
idea. One of the advantages of getting a committed person t exercise with
you is that it keeps you going.
There may be days when you feel just too lazy to crawl out of bed in the
mornings. On such days, the knowledge that some body is waiting for you is
enough to slide out of bed.
Another advantage is that you can discuss your progress and fears with
another person and be a sympathetic listener to the other person as well.
This is a fine way of getting motivated your self.
Stop when your body has had enough. There is no sense in pushing it. When
you have worked out for a considerable time, your body will start giving you
Heed those signals. This is particularly true in the initial stages. Take one
step at a time. Stop when you are out of breath or when a certain part of
your body tells you that it has had enough.
If you want to increase your time of exercise or your work out routine, do it
gradually and not in sudden steps.
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Well easier said than done. Most of us have such hectic schedules that it is
quite impossible to fit in tie for exercise right? Wrong. I want to say it once
and for all, your body, or anybody’s body for that matter needs proper
exercise. If you make up your mind to do it, you just can.
Select an exercise pattern to suit your life style. All f us have different life
styles and professions so there is no sense in trying to follow the book
strictly. Try and follow an exercise routine that is suitable for you. You have
to understand that even more important than the exercise itself is sticking to
it. So unless you choose something that can suit your life style, you are not
going to stick on to it.
Don’t stand, walk. If you can walk about then do so. Do not stand in a fixed
position. Pacing about is a good thing to do. If you are thinking deeply about
something, try pacing about, it will aid in your thinking.
Don’t sit, stand. If you can stand, then do not sit. The golden rule is to
choose a position that is less comfortable.
Don’t lie down, sit. The rule that we mentioned above rings true here as well.
Do not be a couch potato. It is the easiest thing in the world to become a
couch potato. You know what we are talking about don’t you? That shapeless
thing that sits or reclines on a shapeless chair in front of the television and
stupidly munches away at something fried!
If you are inclined to become a promising old couch potato, break the habit,
cut at the very root of the vine. And you want to know what is the best way
for that? Take away that favorite chair of yours. In fact, it would be a very
good idea if you could keep a chair that isn’t too comfortable in front of the
This will discourage any tendency to become a couch potato.
If you have a sitting job, stand up and stretch yourself every half an hour.
Most of the jobs today are indeed sitting jobs that are in one word sedentary.
This is especially true for those who sit and punch away at the keyboard or
toy with the mouse all day long.
So if you have such a job, make it a point to get up at least every half an
hour and stretch your self.
While making telephone calls try walking up and down. I hope you will agree
with me that this is an excellent suggestion.
Use the stairs instead of the elevator whenever you can. Elevators are one
hell of a convenience particularly if you have to go up or down some twenty
floors. But elevators also make us very lazy.
There may be no sense in trudging up some twenty flights of stairs because
by the time you get there you will be totally pooped. But while coming down,
if you have the time, you can easily come down the stairs instead of using
the elevator. Coming down is not at all exhausting.
And talking about the time factor, I don’t think that there is much of a
difference. Sometimes waiting for an elevator door to open at your floor after
you hit the button can take up all of eternity.
Smoking is bad for weight loss. Smoking as such may not contribute to
weight loss but smoking leads to other conditions like erratic eating habits
and excessive dependence on things like coffee.
If you hate running, remember, you do not have to run a marathon to stay
fit. 10 minutes of cardio each day is good enough for most.
And if you can’t run, try walking. 15 minutes of brisk walking a day is enough
to keep most fit.
Any distance is walkable if you have the time, so consider walking to places
that you would normally drive (such as work or the market if they’re not too
far away). It may take you longer, but the health benefits will last you a
It sounds strange, but some people have reported that they lost more weight
when they drank black coffee before a workout. While there’s no hard data to
support this, nutritionists speculate that the caffeine in coffee makes the
body rely more on fat for fuel during the work out. It’s worth trying!
Here’s a corollary to the tip above: Avoid drinking coffee in excess, as it
tends to desensitize your body to the fat burning effects of caffeine.
Stop using remote controls. Remote controls are the bane of a prospective
weight loser. They may be remarkable gadgets by themselves but from the
weight loss point of view, they just aren’t very helpful.
They really encourage us to take a laid back kind of attitude towards life
itself. In fact if remote controls were not there, the television would not have
become so popular. It is because of remote controls that people can remain
where they are and switch from one channel to the other. And they only have
to twitch a finger muscle to achieve this.
Now, I have nothing against multi channel television sets but what I strongly
advocate is that you get up from where you are and change the channel of
the TV each time you want to do so.
The same thing holds true for other remote controls as well. As it is we have
remote controlled TVs, DVD players, A/Cs, garage doors, gateways and what
not. The next thing we know is that we will have remote controlled people as
Do things like fetching, turning things off and on by yourself. Often when we
come back tired from work, we tend to get others to do simple chores for us.
These things are no big deal. They are things that we can very well do for
our selves but we don’t.
That is why we often ask our kids to fetch us this or take away that.
Training your pet is a wonderful thing indeed. It is quite remarkable how
some people get their dogs to fetch them something. But the fact is that
while you may be making sure that your dog is getting a lot of exercise, you
are neglecting your bit of the story.
Here’s a pop quiz. Escalators help us to:
1. Move up and down faster
2. Gain weight
3. Stand stupidly as they move up and down
4. Look down at other people when you are going down
5. Look up to others when we are going up
You have to pick the correct answer from the 5 alternatives given. You can see
for your self that all the options are in a way correct. So the next time you travel
on an escalator, don’t just stand there...climb up or down along with it. (Or better
yet, take the stairs.)
During commercial breaks walk about. If you want to sit all evening with
your eyes glued to the tube, then do so. But at least spare your eyes the
agony of a commercial break.
When the next commercial flashes on screen, instead of surfing, get up and
take a walk. Reach over and try to touch your toes or do any such simple
exercise that will at least get the blood flowing in your veins.
Wriggle your toes and your fingers whenever you can. This too is a stress
buster and it gives you a chance to at least work your hand and leg joints.
This will tell you how sore they are and if their condition is so bad, just think
of the rest of your body.
Turn on music and dance like wild. Let your hair down once in a while. Go
back to the days of wild child hood. Close the door of your room, turn on
your sound system to the highest volume possible (but a little lower than the
level at which your neighbors start to complain) and then do the wackiest
dance that you can think of. Jump on your bed and jump off it again.
Roll all over the floor. Pretend that you are Michael Jackson or Madonna (you
will never see them keeping still) and do ever boogie move that you know.
Carry a soft flying disc or Frisbee with you. Toss it around and get up to fetch
it. This is also an excellent way to beat stress. It makes a person feel good to
throw something away forcefully when the person is all worked up. And the
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thing that you throw is something soft and can’t damage anything, then what
is stopping you?
It is not really the throwing part that we are interested in. It is the fetching
part. Each time you get up to fetch it back; you are giving yourself a chance
to stretch those muscles and joints
Get down at a block before your destination and walk the rest of the way.
You might not have time to fit in long walks in your busy schedule so this is
one way of ensuring that you at least get to walk for a little bit every day. If
you take the bus or the subway, get down at an earlier station and see if you
can walk the rest of the way.
If you drive to work, see if you can get space in a parking lot that is a little
away from your office.
When nobody is watching try doing pelvic gyration exercises. If you take a
moment to observe it you will see that it is the mid section of our body that
gets the least bit of exercise and that is probably why the signs of weight
gain are mostly seen there.
It is the same reason why we find it very difficult to lose weight in that
section. So the best thing that you can do is consciously try to give that part
a little bit of exercise.
Stomach crunches might be too strenuous an exercise to start off with but
gyrations are relatively mild. Pelvic gyrations make you thrust your
midsection towards all directions and this is the best way of tightening every
muscle in that mid section and that is of course what weight loss is all about.
Tuck in your tummy whenever you walk. Get that proper gait. And the best
way for that is to tuck in your tummy and inflate your chest. Do not let your
tummy hang above your belt line like some unruly layer of flesh. Bring it
under the belt.
Each time you tuck in your tummy, you will feel the pressure on the muscles
of your stomach. This tightening and loosening of these muscles is even
better than stomach crunches.
Try breathing exercises. You might be surprised to know that breathing
exercises too can lead to weight loss. If you are doing the breathing
exercises properly, you will find that you can exert a lot of pressure on the
muscles around the mid section.
You can feel a tightening of these muscles each time you breathe in or
breathe out. So go ahead and breathe properly, it is good for you.
Try yoga. Yoga is one of the best ways of losing weight. Of course I can’t go
into a full lecture about yoga over here but I can tell you that I have never
seen people with better-toned bodies than those who practice yoga.
One of the benefits of yoga is that you learn to control virtually every muscle
and joint of your body so that the issue of weight gain will cease to exist.
Try massaging your partner. This is a fun way to lose weight. It is something
that can give your partner a lot of pleasure and at the same time can give
you a lot of exertion there by leading to weight loss.
The attitude over here should of course be you scratch my back I will scratch
yours. It should not be a one sided effort or else the interest will soon
In fact it is a good idea if a couple takes up weight loss routines together.
They can keep watch over each other, help control those urges to eat and
motivate each other to stick to the routine.
There are a lot of things that couples can do together that can help them to
keep physically active.
If you can’t think of any thing else to do try punching your pillow. Now here’s
another one of those weird ideas but believe me it works. Not too many of us
have punching bags at home and if you have really fluffy pillow giving it a
good punching routine is just as good as anything else.
This is also a nice way of letting off steam so go for it. After all something is
better than nothing. But I would suggest that you do not hit it too violently
or else the stuffing might come out. Do not bother too much about the force
with which you hit the pillow. It is number of hits that are important. Try to
get at least fifty punches in one bout.
I would like to give you a little tip over here. If there is somebody that you
particularly dislike like your boss or your neighbor, or may be your ex boy
friend or girl friend, try fixing a picture of the persons head on the top of
your pillow and then try punching it. I promise you, it will give you a lot of
Instead of waddling up and down the staircase, try taking them two at a
time. Now this is something that you have to be careful about because we do
not want you to trip. So when you do this make sure that your feet are well
and truly planted on each step before you increase the beat and try two at a
If you have a dog, take it for a run and let the dog lead you on. You will be
surprised as to how much exercise a dog can give you.
Animals are sensible enough to know that they need a lot of exercise so let
your animal lead you on. Take your pet dog out for as walk and before you
know what hit you, it will turn out to be a run.
Join a dance class. Dancing is a wonderful way to burn off those extra
calories. It is true. When you dance you are in fact burning away a lot of
calories. Of course we are not referring to the slow ballroom kind of dances
in which one person actually leans on the other one for support. We are
talking about fast dances.
The best way to do it is by joining a dance class because they will really wok
you out. But I would suggest that you wait for a couple more pounds to
vanish before you think of becoming a ballerina.
Whenever you can, lean against a wall with your hands flattened against the
wall and in such a way that your face is very close to the wall. Then use you
hands to push your body away from the wall. Do this two or three times at a
If there is a pool nearby go for swims as often as you can, swimming is one
of the best exercises. Water has a lot of advantages. And if nothing else, a
cool dip in a pool is a wonderful stress reliever.
Try playing something like table tennis or basket ball. Games are a fun way
to lose weight. It is much more exciting to play a game than just work out by
yourself. The best thing about games is that they are addictive. Once you
start playing you will soon end up with a friends’ circle and then the playing
goes on without even you knowing it.
It is something that you can look forward to and there is no stress involved
in this program. In fact the more you play the less you will consider this to
be a part of your weight loss program. As you burn away those calories, you
will also be able to expand your social circle.
Any work out should start with a 5 to 10 minute warm up and should end
with a 5 to ten minute cool down session. Whatever physical exercise you are
involved in, you must remember to warm up before the exercise really starts.
Do not just plunge into the water and start thrashing about, to put it
Your body needs to reach a certain level of readiness before it can actually
start responding to exercise. And this readiness is achieved by the warming
up process.
Do not carry your mobile phone around but leave it a place where you can
hear it ringing. In this way you make sure that you at least get up and walk
towards it. This might sound sill but I really mean it. You need a reason to
keep yourself going.
Life today has become so easy that we have every thing at our fingertips. All
we have to do is push a button here and push a button there. The only things
that get any exercise at all are our fingers. Years ago Charles Darwin put
forward a theory of use and disuse.
According to this theory, a certain part of the body that is put to constant use
develops a lot and a certain part of the body that has no use at all becomes
smaller and smaller and gradually ceases to exist.
Certain examples that he quoted were the long neck of the giraffe, which
appeared to become longer and longer when the giraffe stretched higher and
higher to reach the leaves at the treetops. He quoted the example of the
absence of a tail in human beings to illustrate the example of the theory of
Now if Darwin’s theory were to prove true, as the years go by man is likely to
end up with just a huge head, a few fingers and maybe some other parts of
the body that are also put to use.
That is why I made it a point to say that you have to drive your self to move
about. A cell phone may be convenient, but the same thing can turn out to
simplify life just a little too bit. There are other arguments against the use of
cell phones but that is beside our topic.
What I would suggest is that at home or in your office, leave the cell phone
lying about so that you can hear it ring, but can’t just reach into your pocket
and answer it. See to it that you have to actually stand up and walk a few
steps before you can pick it up.
While traveling in an elevator instead of just standing there and staring
stupidly at the numbers going up or down, try raising your self onto your
toes and then back on your feet again. Do this several times. Also try flexing
your buttock muscles as well.
In fact there are many muscles in our body that we can twitch and flex
without inviting the attention of others. Even if others do notice you, its no
big deal provided you are flexing a muscle in a decent part of the body.
(Most of the other parts do not have muscles any way.) Others might brand
you as a health freak but it is miles better to be known as a heath freak than
as a sack of potatoes.
Undress and stare at yourself in front of your mirror. If what you see
displeases you, then you have all the more reason to work out. Try tucking in
the extra fat in all those wide areas, this will give you an idea of which part
you need to be working on.
Turn to you side and get a very good view of your side profile. This is an
excellent way of checking whether you have a tummy that is starting to
bulge or has bulged already.
Try pulling in air and then take a look at your tummy, if it has gone in even a
little bit, there is hope for you. If you start now, you can control it where it is
now and may be if you really set your mind to it, you can lose a couple of
inches in a just a few weeks.
Weighing your self on your bathroom scales is a good idea but personally I
would recommend this mirror viewing. To be very frank, a few pounds gain
may shock you but does not really disgust you. But a flabby figure and extra
fat certainly will.
If you have a banister rail or a balustrade that will support you, sit on it and
pump your legs as if you are riding a bicycle, taking care not to fall off of
This might sound like another crazy idea and I don’t want to argue with you
about that. I just want to tell you that by doing such crazy things, you are in
fact not missing a single chance to lose those extra pounds. It is a way of
keeping your mind alert all the time. Every thing must look like an
opportunity to you.
Do not slouch in your chair but try to maintain an erect posture with your
tummy tucked in. Slouching is a very bad habit. Not only is it bad for your
back but it also gives you a very flabby figure. It is your way of saying yes to
a comfortable, weight-gaining pose.
Make it a point to always sit as erect as you can. It is also a terrific way to
ward off back problems.
Psst. I would like to let you in on a secret. As it is I understand that most of
us tend to put on weight particularly in the mid section, right. It is the
tummy that seems to have a mind of its own. Well I will tell you a sure shot
method to reduce the flab around the waist line. Mind you this doesn’t hold
true for post pregnancy tummies. This is what you have to do.
Breathe in air as strongly as you can and as you do so, tuck in your tummy
as much as you can. Hold it like this for a few seconds and then slowly
release your breath taking care not to let out your tummy. Try to keep
breathing like this at least fifty or sixty times in a day.
In fact breathe like this whenever you can remember to do so. After the first
day, you should feel the muscles of your stomach tightening each time you
do this. Then you know that you are on the right track. If you practice this
without fail for 20 days, at the end of the twentieth day, you will have lost at
least an inch.
Below I have included a table of the various exercises and the number of
calories that can be burnt with each exercise. Choose what you can do best
and choose something that you will enjoy doing on the long run as well.
The choice of the exercise is completely left to you but try to do whatever
you wish to do for at least twenty minutes. It is only after you do the
exercise for twenty minutes that the actual calorie burning sets in.
Aerobics 200-250 calories
Bicycling, Stationary 250-300 calories
Bicycling, Actual 300-400 calories
Running, 5-6 mph 300-350 calories
Stair climber 200-250 calories
Swimming laps 350 calories
Walking briskly 150-180 calories
From this you can see for your self that walking is not at all something that
has to be sidelined. If you really find your days to be too full to fit in any
other form of exercise, then walking is your best bet. Walk as much as you
Try getting to places and leaving places a little early. This will give you time
to walk.
Well, I guess that’s about it. The ball is now in your court so what are you
waiting for? Get rid of those extra calories and pounds as early as you can
and try to enjoy life the best you can without inviting all those terrible
diseases that come with a few extra pounds.


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