Hello Everybody,
If you need quick tips for weight loss you must first decide on your goal. The tips may be quick, but what about the weight loss? How quick? Safe and long term weight loss would lose you about 16 pounds in two months. That would drop you a dress size, maybe two sizes. A man would need a new pair of trousers. All in two months. I call that quick. Some of you will need to lose a lot of weight in a few weeks. You won’t feel too good while you do it, and the weight will probably come on again when you stop, but it can be done. Do think in weeks rather than days - to try and lose weight in a few days is a really bad idea. As ever I recommend a lifestyle change rather than a quick fix. But here are five quick tips for weight loss that will work.
Jogging. Daily exercise should be part of any weight loss program. But you will find it hard to lose weight by exercise alone and should eat a healthy diet as well. Jogging is one of the best ways to burn off some calories and it all helps. So start slow and work up to longer distances, if at any time you feel you are doing too much stop and drop back to a shorter distance. If you jog for 1 hour you will burn about 450 calories. To lose 1 pound in a week you must burn 500 calories less than you normally burn each day. So to lose those 16 pounds in 2 months you will need a 1000 calorie deficit each day. This is a lot to achieve just by jogging.
Breakfast. Never skip breakfast. You have not eaten for 7 hours and then you are delaying food until you start snacking half way through the morning. Find time for a reasonable breakfast - maybe toast or wholegrain cereal with low fat milk, orange juice and a cup of black coffee. Try to avoid grabbing a quick coffee, then stopping off at Starbucks on the way to work. You might well have a cheese and ham croissant and a latte and find you have eaten 600 calories without noticing. That is not a breakfast - it’s a lunch.
Smaller Portions. Not easy if you are working, but five small meals a day are better than three big ones. Your metabolism speeds up and you are burning calories faster. If you are able to eat only three meals a day use smaller plates. The bigger the plate the bigger the helping. If you drink a glass of water before you eat, and have a smaller plate as well, you can convince yourself you have eaten enough. You have.
Less Alcohol. A glass of wine contains about 100 calories, beer and spirits more. It adds up. On an evening out the more you drink the less you will be avoiding unhealthy food. Even if you are not eating much there are still the crisps and peanuts - bar food rich in fats and salt. Have too many alcoholic evenings and you can forget your weight loss program - as you probably will. But all is not lost, not completely anyway. Red wine contains antioxidants which repair cell damage. It is said to be good for the heart and may even minimise the risk of some cancers. Drink a glass a day for your health - doctor’s orders.
Best Diet. I reckon the best diet is the Mediterranean diet. I have written plenty of posts about this and will probably write plenty more. Briefly it is the healthy food the Mediterranean people eat. There is a mountain of research which says it improves longevity and protects against many common illnesses such as heart disease and type 2 diabetes. The Mediterranean diet tastes good and will help you lose those 16 pounds in 2 months without a struggle. Best of all it goes perfectly with a daily glass of red wine.
So there we have our five quick tips for weight loss. The speed of weight loss depends on you. I think losing 16 pounds in 2 months is dramatic enough. If you want to lose weight faster check out things like Acai Berry, Hoodia or Calorie Shifting as well as other options. But remember take care and be aware that they are not long term solutions.
See you soon,
Peter Stockwell
Cambridge UK
20 February 2011
Photo. Let’s Shine
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