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1. Weight Loss Tips and Advice
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.
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 when you feel bad. Overeating often accompanies negative
emotions such as depression, anxiety, fear, guilt and anger. If this is true for you, begin a
stress management program including some exercise and relaxation exercises.
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.

2. 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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