Tips and Tricks

OK here are sum tips on doin normal things that really burn cals!!
1. grab a cordless an catch up wit a friend and walk and talk!!
2. wash ur parents cars!!! and reach and bend and scrub!! not only will u burn cals but u also may score extra cash!!
3. clean your room! all the dusting and stuff will burn cals and score points wit mom!
4. bond wit ur pet! play fetch run wit them and talk it for a walk!
5. take a shower but dance around and groove to the music!
6. stuck in a boring class or watchin tv and jus bored? then contract ur abs and do bum squeezes!
7. watch trl and copy the moves or jus groove wit them!
8. grab a neighborhood friend and walk around the block and talk!
9. get on ur bike and explore forgein parts and parts u haven't been to in a while in ur neighborhood!
10. Instead of going to the nearest bathroom, head to one that makes you climb a flight of stairs.
11. Indulge in some "aerobic shopping." Take a lap around the mall before you begin, then another before you head home.
12. Stretch before you leap out of bed. Extend your arms and legs as much as you can to release tension and improve your flexibility.
13. jump rope while watching friends or during commercials or while playen nintendo ride te stationary bike!!
Note: Calorie Breakdown
It takes 3500 calories extra or less to gain or lose a pound of fat. You must take in 3500 calories more than you put out to gain a pound and you must take in or burn off 3500 calories less than your body needs to lose a pound. It takes 13 calories per pound of body weight per day just to keep you alive, so say you weigh 100lbs, it takes 1300 calories a day just to keep you alive even if you just lay in bed all day. On the dark side, if you've been restricting like mad (under 1000 cal. a day or so) then your metabolism has slowed down and it may take you only 2000 or so cal. to gain a pound, but it may take as many as 4000 you would need to burn to lose that same pound cause your body thinks there is a famine going on and it fights like hell to keep you alive. That is why it is good to stop dieting once in a while, eat a little more (at least 1500 cal) and just maintain your current weight for a few weeks to let your metabolism even itself out. Then you'll be able to lose again even better and with less risk of messing yourself up.


*Drink two quarts of water each day. This helps control your appetite. Sometimes a feeling of hunger is actually thirst. Additionally, water is necessary to carry away the breakdown byproducts of fat. Carry a little sport bottle at all times. If you feel hungry, take a drink.

*Use small plates and eating utensils. You will feel that you have eaten more, because the portions will look bigger. This will reinforce your mental perception of eating a "full plate."

*Slow down your eating pace every way you can. For instance, if you are right-handed, eat with your left and vice versa. Put your fork down after each bite and don't pick it up until you have completely swallowed the last bite and taken a drink of water.

*Chew every bite at least thirty times. Your food will taste better and you will be much more satisfied. Don't swallow until all the flavor is gone from of each bite.

*Brush your teeth after every meal. Brush and floss after your evening meal; many people agree this helps avoid late-night cravings for snacks.

*Both sodas and juices are loaded with calories that are simple carbohydrates. These trigger insulin production and hunger and are pretty much "empty calories," lacking other important nutrients such as protein. Drink water instead.

*Pay attention to when and what you are eating. Ask yourself: "Do I really want to eat this?"

*Don't keep junk food snacks around the house. Eat healthy snacks like carrots, celery-even beef jerky. Avoid eating lots of fruit, which are high in carbohydrates; reasonable quantities are ok.

*Eat lots of fiber. Fiber is great for helping you feel full as well as helping to cleanse your digestive track. The natural cleansing helps improve both your energy level and overall feeling of wellness.

*Before going to a restaurant or party, think about what you will eat. When you get there, remember your plan. Alcoholic beverages can add lots of calories. Drink a glass of skim milk or some healthy snacks before you leave.

*Use visualization. Picture yourself as you would like to be and focus on that picture as often as possible. Find an old photo that you like of yourself when you were thinner. Have copies made and put one in your purse or wallet, on the refrigerator door, at your desk, on the bathroom mirror and anywhere you can think of to help you visualize your new, thinner self.

*Above all-WRITE IT DOWN. Keep an eating diary. Carry a piece of paper folded up or an index card in your pocket, purse or wallet and write down everything you eat during the day. Look up the foods in a reference book at home in the evening and add up the calories actually consumed.

*Drink one glass of water every hour. Set your watch alarm to go off every hour to remind yourself.

*Eat negative calorie foods at least 2 times a day.

*Exercise 2 times the amount of calories you eat....for example, if you eat 300 calories you must exercise 600 off. This will MAKE you keep your calories low (unless you want to spend all day exercising!) and let you lose weight SOO much faster.

*Diet coke is always in hand. If you get hungry reach for it and sit down with a magazine to read.
*Place a jump rope by your bed--somewhere your sure to see. Every morning when you wake up grab the jupe rope and do just five minutes. Get a big thing of water and start your day! ....i also find 5 minutes of jump roping and then a few reps of lifting light weights (should only take 10 minutes..this is not meant to be a workout session) really helps! Remember...the more muscle you have, the better you will look, and the more CALORIES you will burn at rest!

*Eat 6 small meals a day spaced about 3 hours apart. At 50 calories 6 times a day that is only 300 calories. Your body will thank you and so will your metabolism! Give it a boost!!


*This tip will only work if you live alone or live with someone who dieting (or just doesn't care!). Find pictures of overweight people and put them in various places around your house...put some near the tv, to remind you to exercise, put some near the trigger foods (you know the ones..) to remind you that THAT is how you will look if you eat that. If you are living with someone on a diet they will most likely agree to this if you tell them its a proven fact that it helps weight loss (and it is!).

*Find a buddy. Compete. This works so very fast and effectively.

*Once a week treat yourself. And i dont mean with food! (the weekley binge does not count.) - take a bubble bath, listen to relaxing music, get a massage, give yourself a manicure, a facial, etc. Anything to pamper yourself...to relax ...as a destresser, and to reward yourslef for your good work for the week.

*If you didnt have a good week the above does not apply. You will begin to look forward to the little treats and be good simply so you can have them!

*Use symbols. This may sound funny to some of you...or even most of you. Wear an diet ring. Its like any other ring but when you wear it, you can't be bad. Wear it all the time. (hint..get a ring a little too small for your fingers...push it on...you'll have a hard time getting it back off and while trying you'll realise you don't really want the food.)

*Spend a little time each day (even if its just 5-10 minutes) at diet sites...or reading your e-mails for motivation. You'll come away and want to be GOOD GOOD GOOD! :) e-mail me for my newsletter!

*Until you reach your goal (or people start worrying about you) you want to wear tight jeans. Baggy tops are great, but make sure your jeans are tight. It's a constant reminder that you need to lose weight. If your problem is that people are starting to worry about you, or are commenting in a negative way, wear baggy jeans with stretch pants underneath - it gives you a little extra bulk. Layering your clothing works, and then come short season....shock them! ;)

*Get in touch with your inner child. Ever notice how (most anyway) little kids are skinny? They are always running around!!! Take their example...invest in a trampoline (do you know how much you can sweat with those!? i love em!), go rollerblading, climb on the monkey bars....anything thats fun and active. You will be amazed how many more calories you can burn when you're active.

*I am not saying not to sleep. Everyone needs to. But try to stay up a few more hours here and there....you burn more calories when your awake, even if your just watching tv!

*Exercise at night. After everyone is asleep you go down to exercise. Not only will they have no clue your getting all that exercise and wonder how you can lose weight so easily (this is great for compulsive exercisers!...they won't know you have a problem!!!!) but you will start to feel superior. There they are sleeping...and you're here burning off hundreds of calories ;) i love that one but don't over do!! u may wanna try waking up earlier and goin to bed earlier! like i wake up at 5:00 since my regualr time iz 6:00 cuz of school and i go to sleep at 10:00 or 9:00.

*Drink tons of water, the colder the better... not only does it fill you up but your body also burns extra calories to bring it up to body temperature.

*Take one or two aspirin a day. It raises metabolism. (unconfirmed)

*Throw away foods that you think you might be tempted to binge on.

*Make a diet Journal~ Cut out inspiring pictures, articles, etc... also make a daily list of what you eat and your activities and subtract the calories you ate from the calories you used to find out how many extra calories you have used.

*Brush your mouth and teeth often. A fresh mouth helps keep you wanting to eat.

*Sit up straight, you burn 10% more calories with a good posture.

*Less than 6 hours sleep at nite stimulates your metabolism. (unconfirmed)

*Plan your day~ Try to decide what you will eat and when, so you don't have to discover after the fact that you have gone over your calorie limit.

*Put up inspirational photos in the cupboards, in the fridge, near the scale, anywhere that you need encouragement. Put pictures depicting obesity near foods you are likely to binge on.

*Read the nutritional information. Remember, fat-free does not mean calorie-free. Also keep an eye on fiber content. Get as much fiber into your diet as you can, while cutting fat and calories.

*Get more exercise. On top of working out or dancing or whatever you do, increase your daily exercise other ways. Take stairs instead of elevators or escalators. Walk your dog. Walk to the corner store instead of driving. Choose the parking spot farthest from the store when you do drive. Sneak extra movement in wherever you can. Every little bit burns a few more calories.

*Clean something. Cleaning something dirty can make you lose your appetite. The toilet, the litter box, under the kitchen sink, scrubbing out the garbage bin, anything grimy or smelly. The mess, along with the smell of the cleaner, can put you off food for a while.

*When you feel hungry, exercise before you give in to the hunger. Make a rule about it, a set amount of crunches, squats, whatever, that you must do before you eat. Either the craving will pass, or you won't feel so bad about eating if you've exercised.

*Make a stack of magazines that weighs the amount you want to lose. As you lose, take off the appropriate amount of magazines. Seeing the weight like that may help you realize what a difference it will make when it is all off.

*Become vegetarian or vegan. Eat only organic foods. It is more expensive, but healthier and makes it easier to lose by eliminating a lot of foods.


Tips emailed to me

*Buy a nice, expensive pair of jeans which are one or two sizes too small for you. It will motivate you to refrain from eating so that you can fit into you new, stylish pants! Every time you feel like eating, try on your pants, see how tight they are, and you will have no choice but to be good.

*When you go to the restroom, hover above the seat so that you're working out your thighs.

boiling chicken and turkey breasts to cook them helps "boil out" some of the fat. I take 2 Xenadrine every other day, approx. 2 hours before aerobics. When driving in the car, do "bum squeezes". It really helps tone the back porch. When in line for something, do calf-raises. Might get some strange looks, but who cares. They're fat people!! Also, every other day I take a poloroid pic of myself naked and whip it out when I'm tempted to eat. I also circle problem areas on the pic.


*Cut out pictures of skiiny girls and tape them or glue in a journal or something and whenever you feel like you wanna eat just loke at it.



How not to eat at night
*Leave things like e-mail, homework, a new video, anything which passes time but doesnt require any physical effort, till night time. Then you wont be bored and will have something to do, while winding down and allowing yourself to get into sleep mode. For most of us, it's easier to waste time without having to eat during the day, than night.

*Any activities which require physical effort, exercise, housework, etc, should ideally be done early in the day, or at least five hours before bedtime. Otherwise it is VERY diffiicult to calm down and get some sleep. And for insomniacs, when we dont sleep, we eat! Well, a lot of us.

*If you have insomnia, try eating a passionfruit. it's supposed to work wonders :)

*Establish a bedtime ritual. Preferably one which takes a lot of time. Then you will have something to do to take your mind off food, as well as get your mind into gear so it KNOWS you are going to sleep, and it doesnt disobey. Its always helpful if you dont use your bed except to sleep, and even better, if your room is primarily used for sleeping, but thats hard when you get annoyed with family etc :) Primp yourself at night. Wash your hair, put on a face mask, whatever really. And have a different one schedules for each night of the week. Ie, Monday, pedicure, Tuesday, exfoliate, Wednesday, etc. An idea which shifts cellulite, and stimulates the lymphatic system, and has the same effect to your circulation and skin as twenty minutes exercise (but which should not be used as a substitute) as to buy yourself a body brush with natural bristles, and to dry brush your skin before your shower or bath. Besides, if you spend your time looking in the mirror and moisturising your body etc etc, you'll be less likely to eat because you're seeing yourself naked!

*What I do when I am tempted to eat is, I get really generous. I become a slave to my brothers or my mother. It actually makes me feel good anyway!! he he, then i dont need to eat. I prepare food for my brothers, and that satisfies any need I have to smell food, but when I make food for others, I really feel less inclined to eat, its as though it satisfies me just knowing someone else is eating MY food. I clean, because cleaning ruins your appetite anyway! All those germs and dust and dirt. I massage my brother because number one, it wastes energy, number two, you normally will receive one back from them, and you cant eat while getting a massage, and as well, it will relax you and improve your circulation. But the thing is, when you concentrate on other people, you forget yourself! Plus they're so happy with you, and they'll see you as this happy, healthy addition to the family, that they wont suspect an ED, if your family is like that.

*Write up your food and exercise plan for the next day.

*Try not to do anything which allows you to unconsciously eat. I have found that talking on the telephone is when i instinctively reach for food, and the fact that i dont even notice, means that technically i dont even feel like i have eaten, so psychologically, im still in need of food.

*Which brings us to a major tip. EAT MINDFULLY. Eat in the same place every day, dont do anything but eat, chew slowly, and eventually you will get bored and want to go something else, thus you eat less.

*Find a new interest fairly regularly. I like to pick a topic or an activity each week that i indulge in or research, and it helps to keep your mind off food. Ideally we should be striving to make a plan, and stick to it, without beating ourselves up alll day long, running calories and weights through our heads and promoting an obsession with food. The best way, according to NLP, to remove a fixation with something, is to become fixated with something else. Re-establish your habits.

*Another recommended way, according to NLP (Neuro Linguistic Programming), to stop yourself eating certain foods... is association. In your mind, picture safe foods, a carrot, an apple, and then picture you at your goal weight. Or you can actually line up on the bench, a carrot an apple and a picture of a celebrity or somebody who is as thin as you want to be. Repeat this constantly, and try and do it each day until eventually it will become such habit that as soon as you eat a carrot, you feel good about yourself and inspired. Along with this of course you must picture the food you most have a weakness for, and put that next to a picture of somebody who is fat. Drill this one into your mind. Thats an important one. Eventually you are going to have it so implanted in your brain that you dont even have to think about it.

*Wake up early in the morning so that you go to sleep earlier at night.
3 days a week - do cardio and weight lifting for an hour (30 mins each)
2 days a week - choose between cardio or weight lifting (30 minutes)
1 day a week - do cardio such as running, kickboxing, dance, etc. (30 minutes)
1 day a week - rest

Tips for working out
*Exercise without distraction - Take the phone off the hook, wait until you're home alone, etc.
*Use the workout that suits your mood when you need extra motivation
*Always use good form and alignment - be aware of how your body feel doing each exercise
*If something causes you pain while you're exercising, don't do it - pain is NOT gain
*Have lots of water handy before, during, and after your workout
*Don't do the same old workout every day. 1) Your body will get used to it and it won't be affective anymore, and 2) you'll get bored
*No matter how badly you want to workout, listen to your body. If you're overtired you'll be more likely to get injured while exercising
*Have fun. If you don't enjoy your workout, you'll find excuses NOT to do it

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Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. Your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories. Balancing the calories you use through physical activity with the calories you eat will help you achieve your desired weight. When you eat more calories than you need to perform your day's activities, your body stores the extra calories and you gain weight. When you eat fewer calories than you use, your body uses the stored calories and you lose weight. When you eat the same amount of calories as your body uses, your weight stays the same. Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine.



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Time it Right: Exercise Before You Indulge
"I don't think the 12-hour time frame is critical," notes Dr. Thomas. "A better approach is to exercise consistently. Most of us eat a high-fat meal every day, making it important to exercise every day."
You'll also have less of the visible kind of fat. Other studies have shown that exercise speeds the breakdown of fat-and if you're exercising at a moderate intensity or higher, your body will also burn fat long after you stop exercising. Dr. Thomas also suspects that if you're fit, more of the fat will be stored in muscle to be used for your next workout, while it will more likely be stored as visible fat if you're unfit.



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Quick Tip: Lose Twice as Many Pounds
Researchers at the University of Pittsburgh School of Medicine found that women who exercised for at least 150 minutes a week (that's 30 minutes five times a week) lost nearly twice as many pounds- 25 versus 14-as women who exercised less.



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School sports, such as cheerleading, volleyball, basketball, baseball, soccer, hockey, etc. are good for exercise, but they don't last year round. So we have to find other exercises to keep us fit. Here are links you can check out to find some great exercises, such as push-ups, crunches, a running program, and more: Fit abs

Gym Room

Get Exercising!

I haven't had much time to check out these links (which is why there aren't direct links), but they seem pretty good:
http://www.betterbodz.com/exercise_main.html
http://www.betterbodz.com/incredabs.html
http://www.betterbodz.com/ptrain.html

Read these articles!
Cardiovascular Exercise: How Much?
Resistance Training and Flexibility: Why?




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Running Tips


(these are not mine; I got them off a mailing list I was on. Sorry if these are yours!!)
1. You don't need to eat before you run.... The best thing I have found is drinking 1-2 cups of coffee with a teaspoon of sugar in it. The caffeine and the small amount of sugar give me enough energy to make it through a run (especially if it is early in the morning and I am falling asleep) while still forcing my body to use as much of my fat reserves as possible.

2. Try wearing a jog bra and small running shorts when you run. When I do this, I can feel (and see) the parts of my body that I don't like which is a wonderful motivator when I gritting my teeth through the pain and really want to stop.

3. Run for at least 10 minutes beyond the point when you think you can't run anymore. Oftentimes the endorphins take a while to kick in. If you stick it out a little longer you will get that "runner's high" where all the pain goes away and a you feel like you can run forever.

4. Try running on a track. Not only is it better for your legs but you can also keep track of how far you have gone by counting laps. It's easier to say "I'm going to run 20laps" than trying to guesstimate how far you have gone by a wristwatch.

5. Runner's World is a great magazine with lots of triggering pics of thin, strong women. Check it out!




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More running tips!!!

1. Run for time, not distance
Many people decide to start running, and on the first day they go out and run as fast as they can, as far as they can. The result: They make it about 400 yards and feel like collapsing.
Instead, go for a 30 minute walk/run. Go as slow as you have to, take as many walking breaks as you want, but stay out there for the full 30 minutes.
Eventually, you'll be able to run the entire time. Once you can, add five minutes, then five more minutes, sprinkling in walking breaks as you need them.

2. Think strong, not skinny
Thinking of running as exercise to lose weight is like having your mother tell you to eat your spinach.
Most exercise programs fail. One reason is that exercise can be drudgery, a burden. Try focusing instead on running as a sport.
Set goals like running one continuous mile, or running a mile in 10 minutes, instead of aiming for a specific number on the scale. Aim to be strong, to be able to run up a big hill, to feel powerful.
These sorts of goals will keep you motivated to get out and run. The health benefits will follow.

3. Call it running, not jogging
O.K., so you aren't really "running" yet.
A well-known concept of positive thinking is to speak and behave as if your desired outcome were already true. So, athletes are encouraged to act like they have already achieved their goals.
Runners run. They don't make excuses. They don't skip workouts. Join the club.

4. Enter a fun run or 5K race—sooner, not later
Don't worry about how fast you'll run, or even if you'll be able to run the entire distance. A fun run is simply that: fun. So try it!
Such races are often held for community or charitable causes, usually on Saturday mornings during good weather months.
You should register in advance, if possible, and pick up your race packet the day before. Race packets are usually plastic bags containing a race T-shirt, a map of the course and your race number.
Typical procedure is to pin the number to the front of your shirt. Other tips for beginners include arriving at the race at least 45 minutes early, starting near the back of the pack, and moving to the side of the road before stopping to walk or tie a shoe.
Don't let a lack of experience keep you from entering a race.

5. Take care of yourself
This is boring advice, but it's so important. Buy good running shoes, drink lots of water, stop running if you feel real pain or think you might be injured, and see your doctor if you have any special circumstances to consider, such as pregnancy, diabetes or asthma.
Running is a way to make your body the best it can be. So don't sacrifice it to run. Listen to your instincts when they tell you to take it easy.

Read the rest of the article


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These 25 simple ways to burn 250 calories come from Smith's bestselling book The Diet Trap (Lifeline Press). Keep in mind one pound equals 3,500 calories so you will have to work to attain your goal. However, an extra 250 calories here and an extra 250 calories there will add up over the long run.



ACTIVITY/MINUTES TO BURN 250 CALORIES
Cleaning the house/68
Cooking/93
Dancing/58
Doing laundry/64
Playing Frisbee/43
Gardening/56
Golfing/50
Hiking/52
Ironing/132
In-Line skating/36
Jumping rope/26
Making love/36
Mowing the lawn/38
Playing the piano/104
Playing tag/29
Playing tennis/39
Playing volleyball/83
Scrubbing floors/39
Shopping/81
Surfing the net/148
Swimming/27
Vacuuming/66
Walking the dog/54
Walking fast/44
Playing racquetball/24