5 Free Quick And Easy Ways To Lose Weight & Keep It Off
by A. Lawrence
 Eat
Less Fat
This may be the least confusing and least complicated way to
start gaining control over your weight. It's not just the
calories, it's also the fat. A lot of fat in your diet can mean
a lot a fat on your body. Reduce the amount of fat in your diet
and you are likely to shed pounds. How do you reduce fat intake?
First, you read the labels on
the foods you eat. You want to focus, for the time being, not on
the number of calories but on the fat content (number of grams
of FAT) listed on the label. Per serving.
Start by limiting your total daily fat intake to a maximum of
40 grams of fat. Total. Daily.
Here's a little simple thing that will show you how much
weight producing extra fat you've been eating. Add up the total
number of grams of fat in everything you eat during a
full day. Make sure you take into account the amount per
serving. Example: the label on a pouch of microwaveable
buttered popcorn states fat content = 10g (grams). Not bad,
right? Wrong! Up above that the label states "per
serving" and the number of servings per bag is 3. That
means if you eat the whole bag (easy to do if you're hungry) you
are eating 3 servings, at 10 grams of fat per each serving. You
are taking in 30 grams of fat!
HINT:
1 fast-food burger (without fries) can contain up to 30 grams of
fat
regular salad dressing alone can give you up to 30 grams of fat
(depending on how much you use)
2-3 scoops of regular ice cream can contain up to 30 grams of
fat
cookies, candy and other snacks can contain lots of fat grams
(if you eat a lot of it).
 The
above info about fat can help you see where a major problem is
and help you lose weight gained by too much fat intake. Read
those labels carefully; they can be tricky!
Limit yourself to no more than 40 grams of fat a day total.
Later on, you might wish to reduce that to 30 grams or even 20
grams of fat per day to help you lose more weight and/or
maintain your weight loss.
Start by substituting low-fat or no-fat foods (read those
labels carefully!) for high-fat foods. Don't worry, your taste
buds will soon adapt.
Food Is Fuel
Biologically, your body needs food to function. It burns the
food and turns it into fuel. That's it. Your body actually needs
the fuel, not the food. Food is really only a fuel
source. Sorry, it sounds unromantic but it's true. Food is NOT a
substitute for love, unhappiness, loneliness, etc. Start
thinking about food in a different way. Food is fuel. Like gas
for your car. Stop having a romance with your food. If you are
overweight food is not your friend, it's your enemy.
Do not live for food, food is not your life purpose.
2 Easy Exercises
Start exercising. Forget the gym for the moment. The single best
exercise is the "push-away". When you've satisfied not
your appetite but your body's need for fuel ... push
away from the table. Push-aways. The second easy
exercise is walking. If you are physically able to do it, start
with just 1 mile a day. Every day. Takes about 20 minutes or
less. In a short time you just may see a remarkable difference
in how you feel. And how you look.
Snacking
Here's where many people get into trouble. You get the munchies,
a craving. During the day or the evening. You grab something to
snack on. The problem is that what you grab may be a few donuts
or bag of Oreo's or a half-gallon of ice cream and maybe before
you realize it you've gobbled the whole thing. And, poof,
there's that extra 30-40 grams of fat a day, there's that extra
5 or more pounds a month. When you go food shopping don't buy
those kinds of fatty snacks anymore. Don't keep them in the
house. This may sound horrible to you now but, instead, have a
banana or an apple or some oatmeal or some low fat ice
cream. Without the whipped cream or the chocolate syrup!
Preventing Weight Gain
Here's a simple diet rule I invented and have personally used
for over 25 years. My ironclad rule is that I will not, repeat
... will NOT ... buy a larger size pair of pants. No matter
what. And I don't buy pants with elastic waistbands or pants
that stretch. That means when I start gaining some weight (and
yes, I do) my pants get too tight and it becomes very
uncomfortable, even painful. That leaves me with only 2 choices;
be very uncomfortable - all day, every day - or lose a few
pounds. I lose the pounds. And I have been able to maintain a
proper weight for my size. This rule gives you a good control
technique for managing weight gain and also prevents creeping
weight gain; that sneaky 5 lbs a month which in a few short
months becomes a weight gain of 20 lbs and in a year can add a
serious 60 lbs or more.
Want to lose weight? Want to feel better, look better and be
better? Start slow, start simple, start here. Now go get
undressed and look at yourself in a full length mirror. If you
don't like what you see try the above 5 free quick & easy
diet tips and gain control of your weight ... and your life.
copyright 2004 - A. Lawrence may
be contacted at http://news4net.tripod.com
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