52 Easy Weight Loss Tips

By Paul Bolden

52 easy tip to help you lose weight. Forget the fad diets and expensive supplements. The tips in the book will help you lose weight without the typical dieting that you've become accustomed to. Lose weight without having to deny yourself your favorite foods, and without the expensive programs. Pick one tip or all and get started today.

• Language: English
• Publisher: Paul Bolden
• Release date: Jan 12, 2014
• ISBN: 9781310673948

Book preview

What To Consume

Dieting shouldn't mean starving yourself or depriving yourself of everything you love to eat. It does mean eating them in moderation though. In this chapter I'll discuss some things you may want to try to help you along on your weight loss journey. I have some overweight friends and colleagues who absolutely refuse to try new foods. If this sounds like you, I beg you to reconsider. There are so many delicious foods out there that are; good for you, filling, and can actually promote weight loss.

If you're a picky eater you'll be please to know that you can actually retrain your palate. Taste buds go through a life cycle lasting between 7-10 days. You can retrain your taste buds to enjoy foods you previously wouldn't eat in under two weeks. If you never liked broccoli before, try introducing it in small quantities for a week or so (I highly suggest roasting broccoli. Roasting will bring out the natural sugars and make for a sweeter tasting vegetable. Simply cut up the broccoli into bite sized pieces, toss them in olive oil, sat and pepper, and roast at 450 degrees for 7-10 minutes). Spice is another thing you can retrain your taste buds to enjoy. My partner hated spice when we first met. After gradually introducing her to spicier and spicier foods she's now, five years later, eating the spiciest of foods.

Give the following tips a shot. Your body will thank you for it.

1. Drink Ice Water

And plenty of it. I know it sounds boring, but studies have shown that drinking 16 ounces of water before each meal not only makes you feel fuller faster, but also helps you burn more calories. The colder the water the better. Your body must expend energy to warm the water to body temperature. In doing so it is also burning calories. Drinking water throughout the day can also curb some of the cravings you may have for soda, juice, or other drinks that pack in the calories.

Water also helps reduce weight gain due to fluid retention. When your body lacks the amount of water it needs it starts to store the water in your body tissue. This results in swelling and bloating. Drinking plenty of water will help flush out this stored water resulting in less bloating and a decrease in weight.

Water can get pretty boring sometimes so I like to keep pitchers of flavored water in the refrigerator at home and work. Basically you'll need a pitcher and some cheese cloth (or something to strain out what you'll be flavoring the water with). I mostly flavor my water with either cucumbers, ginger, or mint. You can also use any citrus, herbs, or fruit you like. Just let the water steep for about 4 hours and you're ready to go. These ideas work well with both still and carbonated water. If you're serious about weight loss increasing your water intake is the first thing you should be doing.

2. Switch To The Brown Stuff

A great way to enjoy the same foods you normally eat is to make a slight substitution in the way they're prepared. What you're going to need to do is go through your pantry and get rid of most anything white; the sugar, the flour, the pasta, the white bread and the rice. You're going to be replacing these things with their darker toned cousins; raw sugar, whole wheat flour, whole wheat pasta, and brown rice. Just making this one small change is guaranteed to reduce your caloric intake. White foods, such as those listed above, cause your blood sugar to spike and causes increased weight gain. Not only is the brown version of these foods healthier, most of them contain fiber and actually help to burn calories faster. If pitching all of the white stuff in your pantry is too drastic of a step at least start with the white bread. Just this little change in your pantry will start you off in the correct direction. Wheat bread tastes better than white bread, is better for you, and will help