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LIFE
STYLE TIPS
 The
following article is a small excerpt from one of my books.
I hope you’ll want to learn more and let me help you to get
into the best shape of your life.
1. Start with a food diary. Record everything you eat. This will help
you to understand just how much you eat
2. If you’re about to cheat…it’s O.K. Allow yourself the treat but
eat only half
3. When hunger hits do not eat right away. Wait 10 minutes and see if
the urge passes.
4. Instead of eating a piece of candy, brush your teeth. The taste of
the toothpaste will often stop your craving
5. Set attainable short term goals.
6. Be aware that watching T.V. encourages snacking. If you can’t stop
watching T.V. then at least try to make your snacks healthy and low in
fat. (the book ‘Get Fit Stay Fit’
has a great section on treats under 100
kcal.)
7. Drink 6 to 8 glasses of water daily. It helps cut down on water
retention by acting as a diuretic and will make you feel full it taken
before a meal.
8. When a craving hits, try to do something else…anything. Phone a
friend or walk around the block. Do anything that will take your mind
off the cravings.
9. Keep an orange slice or a glass of water by your bedside to help stop
you from getting up in the middle of the night and heading to the
refrigerator.
10. If you use food as a reward, find another reward like buying new
clothes or flowers for yourself.
11. If you feel yourself ready to really binge…suck on something sour
like a pickle or a piece of lemon.
12. Do not shop when you are hungry, because you will buy fattening
food.
13. Avoid finger foods. They are too easy to eat in large amounts
14. Keep plenty of raw vegetables and air popped popcorn around. They’re
high in fibre, satisfying and filling.
15. Eat at a table and not in front of the T.V.
16. Lose weight for yourself and not for anyone else.
17. Never skip meals. Schedule all your meals and snacks at regular
intervals so you don’t get hungry in between
18. Try to avoid sugar. It tends to increase your cravings
19. Plan your meals. A weekly planner is ideal
20. Eat breakfast to start your day and body off right.
21. Skip the mayonnaise on your sandwich and save 50 to 100 kcal.
22. Park a few blocks from your work. The walk will do you good. Parking
just 5 minutes away from work will add an hour of exercise per week and
ultimately 10,000 kcal. or the equivalent of 3 pounds of fat. Take the
stairs instead of the elevator…providing you don’t work of the 42nd
floor. This will burn about 7 kcal. per minute.
23. Soup is like water. It’ll fill you up, so that you will eat less
of the main course. Choose clear soups rather than creamed.
24. Skip the chips and dip at parties and go for the unbuttered
popcorn.
25. Get rid of the snacks that are around, because if they’re not
there, you can’t eat them.
26. If you’re really lucky, have sex before breakfast! It’ll burn
about 200 kcal and hopefully get your mind off food.
27. Have some protein following a workout. It will satisfy you and help
balance your blood sugar levels.
28. Eat more frequently but in smaller amounts
29. Women need to make sure they get enough calcium and iron. They need
about 700 –800 mgs. Of calcium and 13 mgs. of iron.
30. Exercise can temporarily raise your metabolic rate so that you
continue to burn calories for several hours after your workout.
31. All bread is low in fat. It’s what you put on the bread that
really counts.
32. Avoid adding salt. It retains 10 times its weight in water and leads
to bloating and extra pounds.
33. Replace
caffeinated
beverages with
water.
34. Out of sight out of mind. Get rid of all the high fat, high calorie
snacks in your kitchen or in your desk at work.
35. Eat a grapefruit. It’s not only low in calories but also contains
15 grams of pectin, the special
fibre
that is linked to lowering
cholesterol and fat.
36. The body burns 22 to 25 kcal. to digest 100 grams of complex
carbohydrates but burns only 2 kcal to digest the same amount of fat.
This means 98% of fat can turn right into body fat while only 75 to 78
percent would be available from complex carbohydrates.
37. Eat fewer dairy foods and make sure what you eat are non fat or
skim
38. Change from butter to margarine or better yet, nothing at all.
39. Eliminate fried foods. Instead broil, poach, roast, steam or
barbecue.
40. When grocery shopping, make a list so you know exactly what you are
going to buy and stick to it.
41. Be label conscious. Read about the ingredients, the nutrition
information and percent of fat in the food.
42. But and eat well trimmed lean meats and consider eating smaller
portions.
43. Cut back on oils, dressings, gravy and sauces or at least ask for
them on the side.
44. Phrases that signal low fat preparation are, steamed in its own
juice, garden fresh, broiled, roasted, poached, tomato juice/sauce
45. High sodium food terms to watch for are, pickled, smoked, in
cocktail sauce and broth.
46. High fat food terms may include, buttery, creamed, in its own gravy,
hollandaise or bernese sauce, sautéed, fried, crispy, au gratin,
marinated, in oil, basted and casserole.
47. Do not put serving dishes on the table. Let the remaining food stay
in the kitchen.
48. Quick weight loss programs rarely produce the best long-term
results, and can be very dangerous. Instead of crash dieting, try to
increase your lean muscle mass. One pound of muscle burns 39.6 calories
per kilogram per day while one pound of fat burns just 4.4 calories per
kilogram per day.
49. Remember good things come in small packages. Try to eat 6 smaller
meals per day instead of three larger meals. Also try to consume 15 to
30 grams of protein per each meal. Doing this will result in improved
muscle growth and better endurance while also helping digestion.
50. In ancient Arabic the word coffee means, gives strength. While
caffeine can give you a boost, too much can leave you feeling fidgety and fatigued.
51. To be the best…rest. If you are lifting heavy weights, be sure to
rest between sets and give your body time to recover. Also do not work the same muscle
group two days in a row. Your muscles grow when you're resting not when
you're working out.
52.Breathe…Breathe…Breathe…Remember aerobic exercise is sustained
physical activity that requires oxygen for fuel, lasts for a minimum of
20 minutes and causes an elevation in your heart rate.
53.Trying to keep up with the Jones's can be hazardous to your health.
You don't have to lift more or stretch farther than others in the gym. Simply focus on
improving the quality and quantity of your own movements.
54.Don't be a copycat. Trying to mimic others more advanced then you can
lead to frustration and injury.
55.Athletes are often judged by their accomplishments. What you should
think about is if you've tried your best. It's called 'heart'.
56.Start by doing what's necessary, then what's possible and before you
know it you can do what you thought was once impossible.
57. Exercise makes your heart work more efficient. If you incorporate an
aerobic program into your daily routine you can decrease your heart rate
by more than three million beats per year.
I know you want to get in shape and look great. Whatever your fitness
goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m
here to help you accomplish your goals and to improve your fitness
level. You will learn how to select and combine your diet with exercise,
so that you can be the best you can be.
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