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120 small tips to lose weight

Are You Overweight?

What is Obesity?

Basic Principles of Healthy Eating

How much Calories we need per day?

Water Needs For Health And Diet Nutrition

Recommended Minerals & Vitamins

Put Your Weight Loss on a Faster Track

Sleep! Sleep! Sleep Well to Lose Weight!

What Do You Know About Your Body Cholesterol

Lose weight while watching TV

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Dr. Rita Velaskes Biography

Usually people don’t just wake up and say “Starting with today I’m going to eat healthier and I’m going to exercise more”. No! This is happening most of the time without even realizing it.

You just feel better eating a grilled chicken breast than a portion of French fries and then you feel like taking a walk to the grocery store or like getting down from the bus 2 stations earlier and walk home.

Your aim should be to get for beginning about 50 % from the list. My advice is to copy this list and mark or bold every tip you succeed to use.

So what’s your “score” on the small steps to lose weight list?

1. Walk to work.
2. Use fat free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early & walk.
23. Don’t eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don’t skip meals.
38. Eat more celery sticks.
39. Run when running errands.
40. Pace the sidelines at kids’ athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Try your burger with just lettuce, tomato, and onion.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy & you’ll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100% fruit juices over soda and sugary drinks.
75. Stay active in winter.
76. Play with your kids.
77. Flavor foods with herbs, spices, and other low fat seasonings.
78. Remove skin from poultry before cooking to lower fat content.
79. Eat before you get too hungry.
80. Don’t skip breakfast.
81. Stop eating when you are full.
82. Snack on fruits and vegetables.
83. Top your favorite cereal with apples or bananas.
84. Try brown rice or whole-wheat pasta.
85. Include several servings of whole grain food daily.
86. When eating out, choose a small or medium portion.
87. If main dishes are too big, choose an appetizer or a side dish instead.
88. Ask for salad dressing “on the side”.
89. Don’t take seconds.
90. Park farther from destination and walk.
91. Try a green salad instead of fries.
92. Bake or boiled fish.
93. Walk instead of sitting around.
94. Eat sweet foods in small amounts.
95. Take your dog on longer walks.
96. Drink lots of water.
97. Cut back on added fats or oils in cooking or spreads.
98. Walk the beach instead of sunbathing.
99. Walk to a co-worker’s desk instead of emailing or calling them.
100. Carry your groceries instead of pushing a cart.
101. Use a snow shovel instead of a snow blower.
102. Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
103. Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
104. Replace sugar sweetened beverages with water and add a twist of lemon or lime.
105. Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
106. Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.
107. When eating out, ask your server to put half your entr?e in a to-go bag.
108. Substitute vegetables for other ingredients in your sandwich.
109. Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
110. Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
111. Make up a batch of brownies with applesauce instead of oil or shortening.
112. Instead of eating out, bring a healthy, low calorie lunch to work.
113. Ask your sweetie to bring you fruit or flowers instead of chocolate.
114. Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
115. When walking, go up the hills instead of around them.
116. Walk briskly through the mall and shop ’til you drop … pounds.
117. Clean your closet and donate clothes that are too big.
118. Take your body measurements to gauge progress.
119. Buy a set of hand weights and play a round of Simon Says with your kids – you do it with the weights, they do without.
120. Swim with your kids.

About 50-70 percent of the human body is composed of water. The exact amount of bodily water varies according to age and the proportion of muscle-to-fat (muscle contains more water than fat.) Although water contains no calories and may have no nutrients, it is essential for life. We can survive for weeks without food, but only a matter of days without water. Because we do not store excess water, we must ensure that our daily diet contains a sufficient supply to maintain adequate health. It’s extremely difficult to take in too much water. If we drink too much, our body simply adjusts by increasing the amount of liquid we urinate. However, if our water level inside our body falls too low, we experience several symptoms that warn us we may be dehydrating. The principal symptom is thirst, a reaction influenced by a group of nerve cells located in the hypothalamus, located at the base of the brain.

Effect Of Water On Weight Gain And Weight Loss

Because the human body contains so much water, rising or falling levels may cause an equal increase or decrease in our weight. For example, water retention (sometimes called edema or oedema) with accompanying weight gain, is a common symptom of PMS and Menopause. While a very low carbohydrate diet (eg. Atkins Diet) typically leads to a loss of water (because carbs bind with water) leading to a rapid initial loss of weight. Weight loss is also a common symptom of dehydration.

How Much Water Do You Really Need To Drink? Latest Official Guidelines on Water Intake

According to the Institute of Medicine’s Food and Nutrition Board in their recent sixth report (February 2004) concerning water intake and electrolyte nutrients:

1. The vast majority of healthy people adequately meet their daily hydration and fluid intake needs by letting thirst be their guide. As a general guide, the Food and Nutrition Board set general recommendations for women at approximately 2.7 liters (about 8 glasses) of total water – from all beverages and foods – each day, and men an average of approximately 3.7 liters (about 12 glasses) of total water.

Note: American women already average 9 cups of water a day from all beverages combined, and American men, 13 cups.

2. About 80 percent of people’s total water intake comes from drinking water and beverages – including caffeinated beverages – and the other 20 percent is derived from food.

3. Prolonged physical activity and/or heat exposure increases water loss and thus increases daily fluid needs.

4. The Institute of Medicine’s Food and Nutrition Board also stated that it is a myth that coffee and (moderate consumption of) alcoholic beverages are dehydrating. Caffeinated beverages contribute to daily total water intake, in the same way as non-caffeinated beverages.

What These Water Intake Guidelines Mean

Firstly, fluid intake is very important, and extra fluids are necessary in hot sun or during and after prolonged exercise, to prevent dehydration.

Secondly, if you feel thirsty, chances are you need to drink something (err, not beer or a large Jack Daniels!). But if you don’t feel thirsty, chances are you don’t need to drink anything. On a daily basis people get sufficient water from normal drinking behavior, such as drinking beverages at meals and in other social situations, and by letting their thirst guide them.

Thirdly, water or other liquids, are not the only source of fluids. Foods, like fruits and vegetables, are also important sources. (See below for more details about water content of foods).

Health Benefits of Water

Although water contains no calories and may contain no micronutrients, it is an indispensable aid to digestion, nutrient absorption and waste-elimination. It also helps regulate circulation, body temperature and a host of other biochemical reactions. Water lubricates joints and maintains healthy skin. It’s worth remembering that we can exist without food for months, but without water for only a few days.

Fluid Intake From Water And Food

We don’t store water in the way we store energy in the form of body fat, so we need a new supply each day. Every day on average our body loses the equivalent of 6-12 cups of water, which must be replaced. The digestion and metabolism of food typically gives us about 15 percent of our water needs. Our body converts part of our food into hydrogen and combines this with oxygen in the air we breathe to form water. The remaining 85 percent comes from water in our diet. As a very rough guide, we need to eat/drink the equivalent of 8 x 10-ounce glasses of water. But we don’t necessarily need to take in this fluid in the form of drinking water. Eating water-containing food is fine, too.

Here are some common and not-so-common examples:

- Most fruits are largely composed of water.
- Liquids like milk and fruit juices contain plenty of water.
- Vegetables are rich in water.
- A hamburger is 50 percent water.
- Swiss cheese is 38 percent water. – Regular hard bagels are almost 30 percent water.

Note: A turkey sandwich made with Swiss cheese, lettuce, and tomato on whole-wheat bread contains almost a half-cup of water, while a tossed salad with vinaigrette dressing contains about a full cup.

What Type Of Water is Best to Drink?

What type of water should we drink? For optimum health, experts recommend clean, spring water, or filtered water, and some experts advise against drinking tap water, fluoridated or distilled water. For health reasons, some experts advise us all to check the safety of our tap water supply, in order to ensure it is free from heavy metals, bacteria and other contaminants.

Only a few lucky persons possess a beautiful figure in today’s busy routine even after gulping down unnecessary junk food. Either they have got wonderful basic metabolic rate or they manage to take out enough time to maintain their weight. If you are one of the millions who desire to lose weight then you need to count not only your calories but also your sleep. Yes! Sleep too, as it enhances weight loss. You must take proper sleep in fact a little more than normal if you want to see an expedited weight loss.

Today’s major health issues like obesity & weight loss has given rise to many clinical studies, few of them have revealed that sleep deprivation interferes with a series of metabolism and hormonal processes. These disrupted processes results in increased hunger and affects the body’s metabolism. All these things together make it difficult to loose or control weight.

You must be curious to know that how sleep deprivation interferes with successful weight loss program. Well, when our body is deprived of sleep, brain instructs an appetite controlling hormone called cortisol to take excess calories and store them as excess body fat. Moreover, lack of sleep also interrupts the carbohydrate metabolism which may result into increased blood glucose levels. This heightened glucose encourages the overproduction of insulin leading to diabetes and obesity.

Further studies have shown that lack of sleep can discourage weight loss by heavily affecting our behavior. Sleep deprivation causes people to crave more for sweets or high carbohydrate & high fat food than people who have proper sleep. Such people are more inclined to snacking on cakes, chips, pastries, ice-creams, burgers, fries, soft drinks, etc. Though it is true that intake of these snacks cause a short-term rise in blood sugar and so a temporary surge of energy but the extra calories are not required by the body and hence are stored as body fat.

Shedding these extra calories is far more difficult than taken. People who are sleep deprived feel tired all the time as a result exercise or work out don’t even appear in there dreams. Such people feel exhausted even with little work. Lack of energy & lessened motivation discourages them to do even simple exercises. They would like to sleep or eat rather than going physical. In due time, the gained calories are left unburned and thus deposited in the body as fat.

Sleep need may vary from person to person. If some people may feel energized after getting less hours of sound sleep, some may need more than 10 hours to feel at the top condition to work out energetically whole day. But experts settle on normal sound sleep duration of eight hours each night to attain enough energy to exercise, eat appropriate and keep off those unwanted extra pounds. However, recent surveys has shown that 50 percent of working people get eight or more hours of sleep on weeknights; while 40 percent do on weekends. One third of population was found to sleep no more than six-and-a-half hours nightly.

WE should accept this hard and true fact that increasing busy routine has decreased the sleeping hours & disrupted the sleeping patterns in the industrialized world, resulting into more of overweight populations. So, presently, the only way out to keep a balance comes in form of some behavioral and lifestyle changes that people should go for in order to have an improved and healthier future.

Good habits for good sleep:

1. Exercise most days, even if it’s just to take a walk.

2. No caffeine after 7:00 p.m.

3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopes–okay. Analyzing an article–nope.

4. Adjust your bedroom temperature to be slightly chilly.

5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; it’s like sleeping in a mad scientist’s lab. The Big Man has a new pet, a Roomba (yes, he loves his robot vacuum) that gives out so much light that I have to cover it with a pillow before bed.

6.Keep the bedroom as tidy as possible. It’s not restful to fight through chaos into bed.

If sleep won’t come:

7.Breathe deeply and slowly until you can’t stand it anymore.

8. If your mind is racing (you’re planning a trip, a move; you’re worried about a medical diagnosis), write down what’s on your mind. This technique really works for me.

9. Slather yourself with body lotion. This feels good and also, if you’re having trouble sleeping because you’re hot, it cools you down.

10. If your feet are cold, put on socks.

11. Stretch your whole body.

12. Have a warm drink. Supposedly warm milk contains melatonin and trytophan and so helps induce sleep, but in fact, a glass of milk doesn’t contain enough to have any effect. But it’s still a soothing drink. My nighttime favorite: 1/3 mug of milk, add boiling water, one packet of Equal, and a dash of vanilla. A real nursery treat.

13. Yawn.

14. Stretch your toes up and down several times.

15. Tell yourself, “I have to get up now.” Imagine that you just hit the snooze alarm and in a minute, you’re going to be marching through the morning routine. Often this is an exhausting enough prospect to make me fall asleep.

16. If you still can’t sleep, re-frame: re-frame your sleeplessness as a welcome opportunity to snatch some extra time out of your day. I get up and tackle mundane chores, like paying bills, organizing books, or tidying up. Then I start the day with a wonderful feeling of having accomplished something even before 6:45 am.