18 Ways to lose weight without going on a diet!

To lose one pound of body weight in a week, a person must consume about 500 fewer calories than he or she burns each day. Here are 18 ways to lose weight without going on a diet.

1. Instead of drinking orange juice at breakfast, eat a whole orange. You’ll save about 45 calories.

2. Make your breakfast omelette with four egg whites plus 1/4 cup egg substitute. Replace regular bacon with Canadian bacon to save even more calories.

3. Switch from whole milk to nonfat or lowfat milk. Use sugar substitute instead of sugar in your morning coffee or latte.

4. At lunch, use mustard instead of mayonnaise on your sandwich to save 100 calories (per tablespoon) . Eliminate the cheese and save 100 more calories.

5. Instead of a Big Mac and large fries, go for a plain hamburger and a small french fry and save a whopping 590 calories!

6. Don’t eat potato chips at snack time. Have an apple instead for less calories plus the added benefit of more fiber.

7. Substitute iced tea for your usual soda. You’ll save 150-200 calories per drink.

8. Eat every two to three hours with smaller portions. Don’t skip breakfast! Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.

9. Eat more healthy snacks like dried fruits and nuts, fresh fruits, cut up veggies or yogurt.

10. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs.

11. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter: replace it with nonfat sour cream on baked potatoes.

12. Instead of Caesar salad, substitute a dinner sald with nonfat salad dressing.

13. Do you love pasta? Have spaghetti with marinara sauce instead of fettuccini with Alfredo sauce. You’ll save at least 500 calories!

14. When you’re going out with friends, watch your alcohol intake. Instead of using Coke or Seven-Up with your drinks, choose tonic water or seltzer.

15. Restaurants are notorious for their huge serving sizes. Eat only half of your dinner and save the rest for lunch tomorrow. Or simply share the meal with a friend.

16. Get moving. Walk to the store instead of driving. Walking is the best exercise you can do to lose weight.

17. Get more walking time by replacing coffee breaks with exercise breaks. Also use half of your lunch break to take a brisk walk with a co-worker.

18. Swim, swim, swim. By swimming for just an hour you can burn 500 calories. You’ll also end up with a firmer, more toned body.

You don’t have to go on a strict diet to lose weight. Change to more sensible eating habits and start moving your body by walking, swimming or bicycle riding. You’ll be rewarded by good health and a fit body.

About the Author:
Susan Brodnax is a former fat girl helping people reach their weight loss goals. Http://www.journeydownthescale.info

© 2009. This article was excerpted with permission from Susan Brodnax at http://www.journeydownthescale.info  Permission to reprint is granted by the author. All reprints must state, “Reprinted with permission by Susan Brodnax from http://www.journeydownthescale.info Originally published in www.WomensOnlineMagazineLosAngeles.com, 11-2009”.

DISCLAIMER: The information and opinions reflected in this article are solely those of the author and do not reflect on the publisher, editor, or editorial staff of Women’s Online Magazine. This article has been written and reviewed by the author. Any errors should be brought to the attention of the author.

5 Simple Exercise Tips

If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.

Tip #1 Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

Tip #2  Schedule Time for Exercise

As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

Tip #3  Remember that Exercise Can Energize

Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.

Tip #4  Don’t be Afraid to Mix it up

Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.

Tip #5  Always Begin by Warming up

Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.

About the Author:
Susan is a former fat girl helping guide people to reduce belly fat with diet and home fitness exercises. http://www.journeydownthescale.info

© 2009. This article was excerpted with permission from Susan Brodnax) at http://http://www.journeydownthescale.info. . Permission to reprint is granted by the author. All reprints must state, “Reprinted with permission by _ Susan Brodnax) from http://www.journeydownthescale.info. Originally published in http://www.womensonlinemagazinelosangeles.com/, November 2009)

How To Avoid Holiday Weight Gain

Thanksgiving is just around the corner, it is amazing how the year goes by so fast. The holidays are such a joyous time and yet such a stressful time when it comes to eating at all the company parties, family gatherings, and get together parties with old and new friends.

It can be difficult to stop yourself from overeating when you’re in a room full of good food, good people, and good conversations. It is easy to get carried away munching on cheese balls, deviled eggs, brownies, among many other tasty holiday treats.

Here are a few tips that will help you avoid overeating this holiday season and hey you might even drop a few pounds too.

Since you have a few weeks to go before the big holiday season starts up this tip should be started right away. Start eating fiber related foods. Eat foods that are rich in fiber throughout your day. Fiber foods promote weight loss, boost metabolism, and help with your appetite.

High fiber foods: apples, almonds, bananas, blueberries, grapefruit, raspberries, avocados, broccoli, cooked carrots and many more. You can do a search for high fiber food chart.

Incorporate these foods in each of your meals. Just adding a serving of any one of the high fiber related foods per meal will help. You can have blueberries on your cereal or an apple for a snack. You should start to notice that you will eat less and feel full faster. Now doing this will prep your for the big holiday. You will have trained your body to eat less by eating high fiber foods with each meal.

Now on the day of the big get together holiday feast make sure you eat breakfast if anything grab yourself an apple and a bag of almonds to munch on while you rush around to get ready or get the kids ready. Do not skip out on breakfast.

While you are at the holiday feast whether it is a buffet style or a sit down style holiday meal make sure you try a little bit of everything that you want to try. Don’t go crazy and eat a large amount of everything just small portions.

Eat slowly. Take your time just as you are there to visit with family, friends, or coworkers enjoy the time and slow it down. If it is a buffet style make yourself a little plate with a sample of your favorite items. Take time to eat the plate of food then wait roughly 20 minutes before going back to the buffet table. You might not even feel the need to head back to get more food.

I hope these tips see you through the holidays without gaining a pound maybe even losing a few.

About the Author:
Susan is a former fat girl helping guide people to reduce belly fat with diet and home fitness exercises. http://www.journeydownthescale.info

© 2009. This article was excerpted with permission from Susan Brodnax) at http://http://www.journeydownthescale.info. . Permission to reprint is granted by the author. All reprints must state, “Reprinted with permission by _ Susan Brodnax) from http://www.journeydownthescale.info. Originally published in http://www.womensonlinemagazinelosangeles.com/, November 2009)“.

Home fitness Workout

While I was doing my research on how to reduce belly fat I knew it was going to be important to me to have a home fitness workout program to follow. I really didn’t have the money to go join a gym, boot camp, or hire a personal trainer.

 I was also embarrassed of how I looked and I wanted to avoid the humiliation so a in home fitness program was what I wanted.

 I wasn’t sure how easy it would be to find a program that offered home fitness exercises without having to purchase home gym equipment. At the time I thought cardio was the way to go until I figured out that strength training was a much better workout to get rid of stubborn belly fat.

 Once I came across a few different home fitness workout guides online and starting digging into a few of the key diet and in home fitness programs I found out how easy it was really going to be to do home fitness exercises program. I got in touch with the personal trainer that wrote one of the guides and he explained to me how doing the home fitness exercises would give me just as much of a benefit as going to a full gym. I got pretty excited about that.

 I found out that I didn’t need to purchase a lot of home gym equipment to get a great home fitness workout. I wouldn’t have to face the embarrassment of working out at a gym, and I found out that these diet and home fitness guides is like having a home personal trainer at my service when ever I needed it.

 With my busy lifestyle an in home fitness program was the way to go for me. To be able to do home fitness exercises without a home personal trainer yet having a solid home fitness workout program designed by a personal trainer. This is awesome, especially because I was able to do a lot of the in home fitness exercises with household items until I was ready to buy a few dumbbells and an exercise ball.

 If you have a busy lifestyle and you can’t afford a home personal trainer, gym membership, or boot camp I highly suggest looking into diet and home fitness workout guides. You will get the total package from diet and nutrition to a home fitness workout that will blast belly fat and tone your body easily.

 About the Author:
Susan is a former fat girl helping guide people to reduce belly fat with diet and home fitness exercises. http://www.journeydownthescale.info

© 2009. This article was excerpted with permission from Susan Brodnax) at http://http://www.journeydownthescale.info. . Permission to reprint is granted by the author. All reprints must state, “Reprinted with permission by _ Susan Brodnax) from http://www.journeydownthescale.info. Originally published in http://www.womensonlinemagazinelosangeles.com/, October 2009)“.

 DISCLAIMER: The information and opinions reflected in this article are solely those of the author and do not reflect on the publisher, editor, or editorial staff of Women’s Online Magazine. This article has been written and reviewed by the author. Any errors should be brought to the attention of the author.

Stop the Halloween Candy Cravings

Halloween can be a very scary day. No not because of the little ghosts and goblins that knock on your door for a little trick or treat scare, but because of all the sweet tempting little devilish chocolates and candy corn we have sitting around in our spider bowls. They look so innocent in their little mummy wrappers, don’t they?

 Here are a few tricks to play on your sweet tooth for treats in order to keep your haunting candy craving under control.

•  Wait until the evening before Halloween to buy the candy, better yet if you can buy it the day of on your way home from work. Sure this might cause a little extra trip to the store and to me that is better then a little extra weight on my hips.

 

• Buy candy that you do not particularly care for. If you are a chocolate eater like I am get sour type candy to give out. Doing this will make it very easy to walk right past the bowl and not even give it a first look let alone a second look.

 

• If you like all kinds of candy and feel you won’t be able to resist the little spooky sour patch kids then get small toys to give out. You can find all sorts of little toy items that kids love from tiny decks of cards to silly putty. 

 

•  Now for the office. While you now have a clear path on keeping things under control at home lets talk the office candy dish. Every office has them. As you walk by your co-workers desk it is hard not to grab one of those little pumpkin chocolates after all you only pass by their desk one time… an hour! Ask your co-workers to charge you a quarter per candy. I know it seems a little silly and it works as long as your co-worker will stick to it.

 

• You made it through, yet you still have some candy left over. Remove it from your house right away. Bag it up and give it to a neighbor. If you can’t get rid of it that night take it to work the next day. It should be easy to off load the candy somewhere. 

These are a few tactics I have put in place to get me through the first round of the pound packing holidays that are quickly coming upon us.

What kind of things do you do to keep your Halloween candy cravings from haunting you? 

About the Author:

Susan Brodnax is a former fat girl helping people reach their weight loss goals. Http://www.journeydownthescale.info

© 2009. This article was excerpted with permission from Susan Brodnax at http://www.journeydownthescale.info  Permission to reprint is granted by the author. All reprints must state, “Reprinted with permission by Susan Brodnax from http://www.journeydownthescale.info  Originally published in www.WomensOnlineMagazineLosAngeles.com, 10-2009″.

DISCLAIMER: The information and opinions reflected in this article are solely those of the author and do not reflect on the publisher, editor, or editorial staff of Women’s Online Magazine. This article has been written and reviewed by the author. Any errors should be brought to the attention of the author.

Avoid Gaining Weight This Holiday Season

The summer is over and the holidays are approaching quickly, will you gain weight this holiday season or will you lose weight now and avoid the extra pounds the holidays bring?

The best time to start a weight loss program that is result driven to lose weight is before the winter months set in. Learning how to eat and exercise the right way before the holidays hit will save you from gaining weight over the holidays and having a longer battle with your bathroom scale.

Starting now with your process to lose weight will help you make better decisions when it comes to holiday meals. Once you are on a natural weight loss program with moderate exercise you will begin to lose weight the proper way therefore when the holidays roll around you will already be eating better and there is no way you will want to back track.

You can still eat what everyone else is eating just in moderation. You will have a better idea of what to load up on and what to just sample. You will not feel left out of the feast you will be in control of your feast. Learning to eat right now will pay off when it comes to those company potlucks or family get-togethers.

Why wait for the New Year to get the new you? Get started today by eating 5 smaller portion meals a day and walking for 30 minutes a day. Introduce fiber foods to your diet and eat them in the early part of the day. Doing this can have many benefits. Eating fiber rich foods give you a fuller feeling therefore you will naturally choose lighter meals and feeling full will cut those cravings for that late night pint of ice cream.

Holidays are meant to be enjoyed and if you are already losing weight and know how to get through the holidays without gaining an ounce, well that’s enjoyment and accomplishment. You deserve it.

About the Author:
Susan Brodnax is a former fat girl helping people reach their weight loss goals. http://www.journeydownthescale.info

© 2009. This article was excerpted with permission from Susan Brodnax at http://www.journeydownthescale.info Permission to reprint is granted by the author.   All reprints must state, “Reprinted with permission by Susan Brodnax from http://www.journeydownthescale.info  Originally published in www.WomensOnlineMagazineLosAngeles.com, 09-2009.

DISCLAIMER: The information and opinions reflected in this article are solely those of the author and do not reflect on the publisher, editor, or editorial staff of Women’s Online Magazine. This article has been written and reviewed by the author. Any errors should be brought to the attention of the author.

Strength Training for Women

The benefits of strength training for women are improved overall body muscle and strength, increased bone density, increased metabolism, and looking slimmer. In addition to the benefits of your overall body you will get the added confidence of feeling more capable and able to do the activities you love.

This can be achieved by either lifting heavy weight with low repetitions or lighter weight with more repetitions. Either choice will be beneficial and challenging. In most cases it is harder for women to build solid muscle, but it’s very easy for women to hold onto extra fat. If you are not looking to gain solid muscle and looking to become slim and stronger, you should start with high repetitions and lighter weight and focus on your eating habits. When you combine strength training with eating right, your body composition will change for the better, you’ll find you are becoming slimmer and stronger.

Combining the proper diet with strength training and cardio, you will change your body by losing fat and increasing your metabolism, your body will become slimmer as you lose fat and tone up.

The proper diet will depend on your personal bmi stats however here is one of the simple rules to follow. You should eat at least 5 meals a day. When I say 5 meals a day I don’t mean 5 big meals. Start out with breakfast and make it fiber related. A fiber related breakfast to start your day will keep you feeling full and less likely to snack on foods that are not the best for you. Have a small snack between breakfast and lunch such as almonds, apple, or some avocado. Eat a sensible lunch with a fiber related snack before dinner. When you have dinner keep it lean and green.

Instead of buying pills or going on a diet, try some of the strength training specifically designed for women. Spending money on pills or dieting for the rest of your life is just not realistic. As you know the outrageous claims diet pills and fad diets make are not typical. So why keep throwing your money away on worthless trends.

The fact is you don’t need diet pills or the latest weight loss fad to reach your goals. If you want to know how to increase your metabolism, get rid of belly fat, and tone your body all it takes is learning how to eat and exercise properly and then doing it on a consistent basis.

About the Author:

Susan Brodnax is a former fat girl helping people reach their weight loss goals. http://www.journeydownthescale.info

© 2009. This article was excerpted with permission from Susan Brodnax at http://www.journeydownthescale.info. Permission to reprint is granted by the author. All reprints must state, “Reprinted with permission by Susan Brodnax from http://www.journeydownthescale.info. Originally published in www.WomensOnlineMagazineLosAngeles.com, 08-2009.

DISCLAIMER: The information and opinions reflected in this article are solely those of the author and do not reflect on the publisher, editor, or editorial staff of Women’s Online Magazine Los Angeles . This article has been written and reviewed by the author. Any errors should be brought to the attention of the author.

First Steps to Get Rid of Belly Fat

   

When it comes to dieting most people get very confused on exactly what to do and how to do it. Therefore many people turn to the latest diet fat to get rid of belly fat and lose the unwanted weight that has been dragging them down for so long. The problem is fad diets will not work in the long run and the only real thing lost is their hard earned money.

 

 

Losing weight can not be done by simply taking a pill or following the latest craze. Losing weight is a process of combining healthy foods and moderate exercise. One misconception people have about exercise is that you have to do it 7 days a week and work your self out to no end. Well this isn’t true in the least the majority of weight lost is in the diet the exercise helps speed it along and tones the body.

 

Put away everything you have thought about diets and listen closely I’m going to explain the process to get you started on your way to get rid of belly fat.

 

The absolute first thing you need to do is set realistic goals. Losing weight is a process and will not happen next week. If you have 100 pounds to lose set a goal to lose 20 pounds in 2 months. You very well might lose it faster and that will serve as motivation.

 

The second thing is determine your current weight, height, activity level, and the amount of weight you want to lose. Using a body mass index calculator you will determine you calorie intake needed to reach your goal weight. You can find a free body mass index calculator on the msn website in the health and fitness section. Now work daily to not go over this amount of calories.

 

As you lose the weight you will need to periodically recalculate your number so you do not plateau.  

 

Start eating 5 times a day smaller portions of course. What I suggest is eating fiber rich foods especially during the early part of the day. Eating fiber rich foods will keep you feeling full and in turn you will unknowingly start eating lighter. Think about it if you are eating fiber rich foods and feeling full a big burger will not seem as appetizing as a sandwich or salad at lunch time.

 

 

Do not give up foods you enjoy instead take them in moderation. This will be easy to do as well with eating fiber rich foods for the same reasons stated above. Giving up foods you like leads to binge eating that leads to a failed diet.

 

This should get you started the right way on your journey to get rid of belly fat. Set realistic goals, find out your caloric needs, work with that number, eat 5 smaller portion meals a day, and keep the early part of the day fiber related. 

 

About the Author:

 Susan Brodnax is a former fat girl teaching people how to get rid of belly fat the natural way. Http://www.journeydownthescale.info

 

©2009. This article was excerpted with permission from Susan Brodnax at http://www.journeydownthescale.info. Permission to reprint is granted by the author. All reprints must state, “Reprinted with permission by Susan Brodnax from Susan Brodnax. Originally published in www.WomensOnlineMagazineLosAngeles.com, August 2009”.

 

DISCLAIMER: The information and opinions reflected in this article are solely those of the author and do not reflect on the publisher, editor, or editorial staff of Women’s Online Magazine. This article has been written and reviewed by the author. Any errors should be brought to the attention of the author.