30 Tips~for Weight Loss

Many people asked me: "How can you loss your weight?"  At beginning, I searched a lot of website to find the methods. Also, I tried different ways to do. Finally, I found the most important way is my perseverance. keep doing is the easy way and can reach the good result. 

Here  are some tips as reference. It might help you with some certain ideas. Afterward, I would like to share my personal experience in weight loss.   Stay tuned

Tip #1: The Cheapest Way to Suppress Your Appetite - WATER

The body is comprised of 70% water and nearly every person needs to drink more. Water gives you an essentially free appetite suppressant and colon cleanser. To determine how much water you need to drink each day divide your body weight in half and that's the number of fluid ounces you should be drinking every day to see water's amazing weight loss benefits.
A quick example: Body Weight: 150 pounds / 2 = 75 fluid ounces of water (and this doesn't include the ounces of water in your soda, which should be eliminated altogether.)

Tip #2: Purchase Fruits and Vegetables already cut

The intentions are usually good when most people purchase fruits and vegetables at the super market. Most people buy them to eat them, but too often don't find the time to prepare them, so they rot in the fridge without being consumed. Purchasing pre-cut fruits & veggies helps you avoid preparation time so they are easier to eat. Whether it's the time or laziness, buying pre-cut fruits and vegetables can help you eat more.

Tip #3: Don't Ever Eat Until Full

The Japanese Islanders, known as the Okinawans, have an average BMI of 21.5, and are known to have excellent fitness and health. The secret to their weight management is the "hara hachi bu" just eating until they are 80% full. It's is far from starving themselves. By following this secret, you can still eat and eat what you like. But, you shouldn't ever eat until you're stuffed or full. Stuffing yourself expands the stomach so it takes more food to satisfy in the future.
As versatile as the stomach is, it adjusts and expands depending on how much we are or aren't eating. If you are always eating until you are stuffed, you stomach expands. When you simply eat to satisfy your hunger without overeating, the stomach adjusts so you don't need as much food, leading to a smaller appetite and weight loss.

Tip #4: Eat More Fiber

Fiber keeps you regular, feeling fuller longer which keeps you skinner, in addition to controlling your blood sugar levels. Beans are one of the best sources of fiber, while fruits and vegetables, and whole grains contain significant amounts as well. FiberOne is one brand that manufacturers fiber-rich foods that actually taste good. Visit FiberOne.com for a complete list of fiber-rich foods.
Glucomannan is the best fiber source. As a soluble fiber, Glucomannan absorbs up to 200 times its weight in water and forms a gel-like substance in your stomach so you feel full. "When you open a glucomannan capsule and mix it with water you will see it soak up the water and expand."

Tip #5: Fat Equals Better Weight Loss!

Fat with each meal helps control blood sugar levels and keeps you feeling full longer. But eating the Right Fats is critically important. The following list of healthy fats will help you maintain your weight and lose weight, make sure to add some of these fats to your grocery list:

• avocado
• sunflower seeds
• pumpkin seeds
• cold-water fish
• natural peanut butter
• low-fat cheese
• low-fat salad dressing

• low-sodium nuts
• olives and olive oil
• safflower oil
• canola oil
• sunflower oil
• flax seed oil

The Top 3 Fats to aid with "Weight Loss":

Korean Pine Nut Oil - You'll eat 28% LESS FOOD when you supplement your meal with Korean Pine Nut Oil.
Conjugated Linoleic Acid (CLA) - Build lean muscle and lose BELLY FAT with this clinically proven fat.
Sesame Seed Oil (rich in Sesamin) - Sesame Seed Oil decreases fat storage, increases fat oxidation, and up-regulates "fat burning" enzymes.

Tip #6: Eliminate Drink Calories

Do you love slurping down a sugary soda? You're not alone. The FDA reported that the average American consumes 82 grams of sugar PER DAY from sodas and other sugary beverages. That equals 328 extra calories each day of unnecessary (and empty) calories.
There's 3,500 calories in every pound of human body fat? By eliminating your consumption of sugary beverages you can eliminate 119,720 calories per year which equals 34 lbs of weight loss.

Tip #7: Spice up your Weight Loss Efforts

Cayenne peppers are beneficially for weight loss! Cayenne has been traditionally used in medicine for centuries. Capsaicin is the key component that gives cayenne its spice. Capsaicin is more than a heat additive; it is also attributed to many health benefits.
Cayenne peppers have a lengthy list of health benefits from fighting inflammation to boosting immunity. A double blind placebo-controlled study in Maastricht University in the Netherlands revealed that capsaicin help sustained fat oxidation at a higher rate and helps with weight maintenance.

Tip #8: Less Salt Means Less Weight Loss

Bland food is anyone's idea of a good meal, but the more salt added increase the risks. Salt forces greater water retention while drying out certain organs. Salt also increase blood pressure and leads to long-term weight gain. But the key to eliminating salt or eating less is to get used to it little by little. Instead of adding the entire amount of salt called for in a recipe, add half as much. By making the adjustment in little increments, you won't recognize the taste difference and eventually, you'll appreciate food without salt. Its one small step to a healthier, leaner you.

Tip #9: What's for Breakfast? Fruit!

Fruits are the perfect weight loss foods. Research conducted at Pennsylvania State University revealed fruits and vegetables have low "energy density" because they are heavy in weight but have few calories. Eating fruits for breakfast is the perfect way to start the day. The antioxidants help you use the nutrients that you take in from the food that you eat. Eating fruit in the morning helps you avoid and overcome temptations to overeat or eat unhealthy. The habit of starting your day off right will help you the rest of the day.

Tip #10: Starve Yourself Backfires

Yes, you will lose weight if you starve yourself and fast. HOWEVER, your body quickly adapts. Organs and tissues only work right with a regular supply of glucose. When glucose levels decrease, glucose production in the liver is increased by stress hormones. By starving yourself, you cut off the source of glucose; your body feels the drop and begins storing fat. When your fat stores have been depleted, muscle is broken down and used for energy.
When you do start eating again, your body will start storing anything you eat so that it can function in case you decided to starve again. You'll quickly gain weight and fat. In the immediate short term you will lose weight, but in the long term, you'll only add weight.

Tip #11: Determine Your Body Type

It can be very helpful to determine the type of body you have before deciding on a specific diet. The 3 different classifications for body types are:
1. Endomorphs: If you have larger bones than most, you would fit in this category. Men and women in this category generally have bigger thighs and hips with shorter arms and legs. Many stocky looking built people fall into this category. Endomorphs generally gain muscle easier but also store fat easier.
2. Mesomorphs: Mesomorphs usually are built athletically with an hourglass or ruler shape. Muscle mass is usually easier to put on for mesomorphs and losing weight is generally easier also.
3. Ectomorphs: Ectomorphs are thinner and lankier. With narrow waists, hips and shoulders, ectomorphs are often called "sticks." Ectomorphs easily lose weight, but have a more difficult time adding muscle mass. Ectomorphs don't have high levels of fat either.
Before determining the best way to lose weight, it's a good idea to determine your body type.

Tip #12: Savor and Enjoy Every Bite

Taking your time to eat your food and enjoy the taste helps you fill up faster without eating as much food to decrease caloric intake. Slowly eating your food helps you naturally suppress your appetite and helps food digest better. It takes the brain at least 20 minutes to signal satiety or fullness. If you eat too fast, you won't feel full until you have already overeaten. People who eat fast do not experience this level of fullness until they have already over eaten. Take your time eating and savor and enjoy every last bite to lose weight faster.

Tip #13: Chew Away Calories

Chewing gum aids weight loss in several ways. At the Annual Scientific Meeting of the Obesity Society, a study was presented that showed the power of chewing gum for weight loss. The study showed that gum chewers consumed 39 less calories per day, had fewer cravings, improved moods and less stress. Chewing gum helps people avoid snacking. And Chewing gum also helps you eat less sugary foods during meals.

Tip #14: Don't substitute with a substitute

It's true, sugar substitutes have few or no calories at all, but the stronger sweet taste that comes with sugar substitutes is worse than the sugar itself. A featured article in Time magazine revealed sugar substitutes don't help with weight loss. A Purdue University study on animals with diets including zero calorie artificial sweeteners showed animals consumed more calories and had a slower metabolism and fat burning when compared to animals with diets including glucose. Sugar substitutes can actually sabotage weight loss efforts and the body can't digest it properly. So it leads to greater weight problems. The key is sugar moderation instead of sugar substitutes.

Tip #15: Speed through Your Workout

Quick 20 minute total body workouts are a great way to burn fat and lose weight. Rest no more than a minute in between exercises and alternate different exercises to target different parts of the body. For example, right after doing bench press, start on some squats. After squats, immediately do shoulder, etc. The same works for running. Sprint for as long as you can, then cool down and catch your breath, when your breathing returns to a normal rate, sprint again. According to a number of studies, a few 30-second sprints are just as beneficial as an hour-long jog. Sprint for about 20 seconds before you can work your way up and you'll be losing more weight.

Tip #16: Make Your Feet Love You

Running and exercising can take a toll on your feet, but investing in quality shoes can keep your feet happy. Don't go for cheap shoes just to save money. Spend the extra money and time on finding comfortable fitting shoes. If you're feet are comfortable, you will actually run a little more or exercise longer.

Tip #17: Just Say Yes to Laxatives

Laxatives are a great way to help you digest food better and pass stool easier. Laxatives instigate bowel movements and soak up the body's fluids to release through your stool to help you pass the junk form your food faster without it being stored as fat. Just remember to drink a lot of water. Laxatives may leave you dehydrated so keep your water intake going to see the benefits of a laxative.

Tip #18: Share Your Goals with Friends and Family

If others know you're dieting, they can help. The support you can get from others will only increase your chance to see the success you are looking for. If others know you are dieting they are more likely to be considerate of your choices and habits. You will likely be surprised by the amount of support you receive and you might even be a good example to others. Who knows, they may join you.

Tip #19: Get to Bed Earlier

People who get just 6 hours of sleep each night are 25% more likely to be obese compared to those who get 8 hours a night. To function normally, people need 7 to 8 hours of sleep every night. A study conducted in Chicago led by Eve Van Cauter followed a group of men in its 20s. They were asked to sleep for four hours for two consecutive nights, and then 10 hours for the next two nights. With only 4 hours of sleep, the group had a 24 percent greater appetite and craved specifically high-sugar, high-salt, and starchy foods. A good night's sleep is critical for weight loss and better overall health. With a healthier body, it's easier to shed fat and get into shape.

Tip #20: Lose Weight With the Seafood Diet?

Not the see-food diet, the seafood diet. Eating more shrimp and lobster has been known to help people lose weight because of the fatty acid in the shells chitosan. Chitosan amazingly binds fat together to help you avoid absorbing it. Instead of being stored as fat the fat passes through your system. The less fat your body absorbs the less it has to burn, so you get greater benefits.

Tip #21: Get Acupuncture for Weight Loss

Acupuncture is becoming more popular when it comes to weight loss. It can help aid the digestive process to improve weight loss. Acupuncture therapists carefully pick pressure points and can use electro stimulation of acupuncture points to increase the release of endorphins and stimulate the metabolism. Two important notes are:

• 1. Meet a good experienced acupuncture therapist
• 2. Don't move.

Tip #22: Spice up Your Diet

While herbs and spices can bring out mouth-watering flavors in your food they also help with weight loss. Herbs and spices have multiple benefits, including speeding up metabolism and helping you feel fuller. Many common herbs and spices you can easily find aid weight loss efforts. Some of the best natural ingredients include cayenne, fennel, flaxseed, garlic, and ginger.

Tip #23: Alternative to the Cotton Ball Diet

The cotton ball diet is one of the more extreme diets. Eat cotton balls to lose weight. But there's a better option available. Replace the cotton balls with Glucomannan. This effective appetite suppressant has been proven to help dispel appetites and help you lose weight. Glucomannan expands in the stomach to help you feel full longer.

Tip #24: Detox Your Way to Weight Loss

Fast Detox diets can flush toxins for quick weight loss from 6-12 pounds. All the pre-processed & chemical filled foods nowadays are difficult to fully digest and leave waste behind that is difficult to pass. A detox is a great way to kick start your weight loss efforts to eliminate those toxins.

Tip #25: Don't get caught in the diet soda trap!

"Diet" on the side of a soda can doesn't mean the soda is better for you. According to Carol Simontacchi's The Crazy Makers: How the Food Industry Is Destroying Our Brains and Harming Our Children, "One liter of an aspartame-sweetened beverage can produce about fifty-six milligrams of methanol. When several of these beverages are consumed in a short period of time (one per day, perhaps), as much as two hundred fifty milligrams of methanol are dumped into the bloodstream, or thirty-two times the EPA limit." Saccharin contained in most diet sodas is about three to five hundred times sweeter than sugar! No matter the sugar substitute, the fact remains that it is still bad for your body and your weight loss goals.
To give up calorie heavy beverages, slowly substitute the soda for water. Water is much more refreshing than heavy, calorie-ridden sodas and it helps you lose weight.

Tip #26: Casual Friday is Your Best Day for Weight Loss?

Dressing casually to work can actually help you lose weight. A study performed in the University of Wisconsin showed there is a relationship between the clothes you wear and weight loss. Wearing casual clothes is a great way to reduce stress and increase physical activity so that it can lead to more weight loss. The study also showed that those who wore casual clothes to work also took 491 more steps than the well dressed counterparts. Those dressed casually burned 8% more calories than their well-dressed counter parts.

Tip #27: The Fountain of Youth Can Exist?

Simply supplementing with HGH is a simple way to lose weight fast. The only problem is real HGH costs thousands of dollars because doctors charge huge markups. But you can successfully and naturally increase growth hormones from foods like eggs, whole grains, seafood, nuts and seeds. You can also take HGH boosting supplements like Lifessence HGH+.

Tip #28: Drink water - NOT from the cup

Water is the key diet factor. And we all know it is important. But drinking water alone isn't enough. The more water you get from fruits, vegetables, and other foods swells in volume, making you feel full faster. Opt for fruit when you want a snack and you'll be on your way to greater weight loss.

Tip #29: Get Your Yoga On

Exercise is great, but yoga can also help. Yoga helps people shed those pockets of stubborn fat Research at the Hutchinson Cancer Research Center in Seattle (funded by the National Cancer Institute) revealed that yoga can help lose weight and at the very least keep you from gaining weight. Yoga tones less-used muscles, helping to burn fat in those little areas. You'll also notice better flexibility and easier body movement. Yoga also facilitates digestion and helps you sleep better, both of which can be an immense help towards weight loss.

Tip #30: Snack the Right Way

Snacking isn't always a bad thing. Snacking on healthy food when you're hungry in between meals provides energy and helps you avoid junk food, saturated with unwanted calories. When shopping for snacks, opt for the healthier options instead of chocolate and gummy bears. Pick up some Reduced Fat crackers or dried fruit instead of a candy bar. Avoid letting snacks turn into meals, however, and only take small servings to get the greatest benefits.