Here are 10 simple tips you can use for
weight loss and fitness
1. Two quick and easy ways to cut extra
calories from your diet yet still satisfy your
sweet tooth: Drink Diet soda or Crytal Light
and eat Sugar-Free Jello gelatin. These are two
small changes you can make that will reduce
calories but will not make you feel
2. To quote John Beecher, "Strength is a
matter of the made-up mind." Is your mind made
up that you are going to start and stick with a
weight loss plan or is this going to be like
other attempts where you give up at the first
sign of failure?
3. Make changes in your diet gradually. The
body doesn't like quick, shocking changes in
anything. It's like going from a freezing room
to a very hot room. We need time to gradually
The same is true with changing our eating
habits. First, if you eat junk food all the
time, try to reduce it to a couple days, then
to just one day. Gradual reductions are more
4. One reason people overeat is because they
are overstressed. Getting rid of tension in a
positive way will help keep you from eating
because of increased tension and stress.
Take a walk, participate in a yoga class,
hit the punching bag, lift some weights. Find a
way to relieve some tension and you may find
you also relieve your appetite.
5. Stay away from products or services that
sound too good to be true. The health and
fitness industry is a 40 billion dollar a year
industry and many companies that are selling
bogus products are thriving.
They target people's emotions by luring them
into believe that by taking their products,
there will be magical results. Just think, if
something was truly that good, wouldn't
everyone already know about it and be taking
6. You must have the desire to change your
body from where it is now. Without desire, you
are setting yourself up for failure. You must
want your goal bad enough that you are willing
to endure some short-term pain to receive these
Link pleasure to working out and pain to
missing workouts. You must condition your mind.
Stop talking yourself out of going to the gym
and start talking yourself into it.
7. During the first couple weeks of an
exercise program, you will notice that your
scale weight either doesn't change or it may go
up a bit. Throw the scale out the window, it
doesn't distinguish between fat and muscle, so
when you initially gain a bit of muscle at the
start, the scale weight will go up. That's a
good thing. Over time the scale weight WILL go
8. Most people do not like to calorie count,
me included. But in order to properly lose body
fat, you need to determine your daily energy
expenditure or caloric maintenance level.
You then need to reduce your energy
consumption to be below your energy output.
It's difficult to place a number on how much
below your consumption you should go, because
everyone is different. A good place to start
would be 150-200 calories below your
Then continue to observe the effects in the
mirror to determine if this number needs to be
If you continue to see no results, try
reducing your energy consumption to 300
calories below your energy output.
9. Alcoholic beverages are high in calories
and low in nutrients. Alcohol increases the
body's need for Vitamin B, which is used to
metabolize it. At the same time, it impairs the
body's ability to use these and other
One or two standard-size drinks once in a
while will cause no harm in normal, healthy,
non-pregnant adults. However, those looking for
ways to cut out additional calories to help in
their weight loss efforts will be better off
reducing their alcohol intake even further.
10. Whatever challenges you face, focus on
the future rather than on the past. Instead of
worrying about what you failed to accomplish
last year, focus on where you want to be and
what you want to do. Get a clear mental image
of your ideal successful future, and then take
whatever action you can to begin moving in that
direction. Get your mind, your thoughts, and
your mental images on the future.
About the Author
Shawn LeBrun is one of the internet's most
publised fitness and weight loss coaches. Visit
his site to see how he can make this the year
you achieve your best body ever!