1. Small, frequent meals can keep your
metabolism humming. Six small meals a day
can help you burn more calories.
2. Protein requires about 25% more
energy to digest than other foods.
Theoretically, a high protein snack
would rev up your metabolism more
than a carb heavy snack with the
3. Green tea contains a powerful
antioxidant that may have a calorie
4. Lean muscle burns more calories
at rest than fat. Hit the weights at
the gym along with a good aerobic
5. Don’t rely on changes in
food alone to create
sustained weight loss. You
need more activity
throughout the day.
6. Studies are now showing that one
hard hour at the gym daily may not
be enough to protect against heart
disease if you are mostly sedentary
the rest of the day. Make sure you
get some activity all day long.
7. Moderate daily activity, including
walking around and taking the
stairs, is more important
for sustained weight loss and
overall heart health than
strenuous activity for a few
minutes a day.
8. Short bursts of movement
and activity during the
day are just as effective
as vigorous exercise to
protect your heart.
9. To reach weight loss
goals, you need sustained
aerobic activity. You should
be working out hard
enough that it is difficult to
carry on a lengthy
healthy diet choices is
10. The more weight you lose, the
harder you have to work to keep
it off. Plateaus are common.
Change your routine, reevaluate your diet and add more
time to your cardio workout to
jump start weight loss again.
11. Eating too few calories can
cause your weight loss efforts
to backfire. Your body will think
there is no food available and
your metabolism will slow to a
crawl. Aim to get at least 1200
calories a day.