100 Fitness Tips
1. Use the mirror, the scale, and the way your clothes fit to measure your fat loss.
2. Eat More Berries such as Blueberries and Strawberries.
3. Make a list of why you want to lose weight. Read it any time you feel your will power wane
4. Build Muscle, muscle helps you increase your metabolism and burn fat.
5. Have Breakfast, it will increase your metabolism and you won't overeat at the next meal.
6. Always Bring a Shopping List when you go grocery shopping, and eat before you go shopping.
7. Eat fruit rather than drinking fruit juice. Eating whole foods will keep you satisfied for longer period of time than juice.
8. Take a walk before dinner and it'll not only burn calories but also cut down your appetite.
9. Prefer not eating with a large group as we tend to eat more when we eat with other people, probably because we spend more time at the table.
10. Keep small plates for serving food because a study shows that the less food put in front of us, the less food we'll eat
11. Eat more vegetables during meals as water-rich foods like zucchini, tomatoes, and cucumbers reduce your overall calorie consumption.
12. For coffee, use nonfat powdered milk.
13. Use skimmed milk as it is high in calcium and low in calories.
14. A cup of regular coffee, having skim milk brewed with good beans, tastes great and moreover has fewer calories
15. Switch to ordinary coffee because coffee drinks at shops has extra calories, owing to whole milk, whipped cream, sugar, and sugary syrups.
16. Replace white sugar, white rice, and white flour with whole grain breads and brown rice.
17. Avoid taking white foods as they contain large amounts of carbohydrates, which may further lead to weight gain.
18. Avoid taking soft drinks or carbonated beverages; moreover replace them with water.
19. Eating several small meals helps the body to release less insulin, which keeps blood sugar steady and helps to control hunger.
20. Walk for at least 45 minutes every day; it helps in burning extra calories.
21. Eat at least 1 whole raw fruit or vegetable with 8 ounces of water before each meal
22. Weight gain comes mainly from eating too many calories and being lazy and not necessarily from eating the wrong foods
23. Use a Food journal & Keep track of how many calories you're eating
24. Eating more fiber & protein increases your metabolism and your body burns more calories
25. The more intense you workout = The more calories you'll continue to burn
26. Studies show that people who eat more frequently are less likely to be fat.
27. Lose up to an extra pound a week by replacing juice with water since most juice drinks are mainly just water & sugar.
28. Fact: People who skip breakfast are 4 times more likely to be FAT than people who don’t skip breakfast!
29. Challenge yourself by adding 5 minutes of extra physical activity to your daily routine every day.
30. Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.
31. When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight since Sodium holds up to 50 times its weight in water!!!
32. If you can't exercise you want to eat 1200-to-1500 calories a day and if you're active - eat 1700-to-2000 calories a day. 33. CHEW your food longer and lose weight faster
34. Drinking a glass of water or vegetable juice before your meals will suppress your appetite so you will not eat much so you lose weight fast.
35. Use your favorite music to keep you motivated and energized longer during your weight loss workouts to reach your weight loss goals faster.
36. When you sweat, you lose water, which must be replaced. Drink fluids before, during, and after workouts.
37. The best way to make sure you are not getting too many or too few calories is to check your weight from time to time.
38. Did you know that it only takes a deficit of 500 calories a day to lose a pound a week?
39. Did you know that it only takes 100 too many calories each day to gain 10 pounds in a year?
40. Did you know that toning your butt actually makes your stomach look smaller?
41. Did you know that it takes twice as long to lose new muscle when you stop working out than it did to gain it?
42. Mix up your routine to avoid weight-loss plateaus.
43. Muscle mass burns more calories, so include three 20-minute strengthtraining sessions each week.
44. Go for kettle bell workouts—the average person burns 400 calories in 20 minutes.
45. Add sprinting intervals to your workout to target belly fat.
46. Add an extra five minutes to your cardio routine.
47. Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.
48. Keep weights in the living room so you can do some reps while watching TV.
49. At Work: Share weight-loss goals with co-workers so they invite you for a post-work Zumba class instead of happy hour.
50. At Work: Keep a reusable water bottle on your desk to sip often. Staying hydrating can satiate hunger and cravings, reduce bloating, and keep you more alert.
51. At Work: Use your lunch break to work out and then eat later while working.
52. At Work: Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
53. At Work: Brush your teeth right after each meal and snack to avoid noshing on your co-worker's bowl of candy.
54. At Work: Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch.
55. At Work: Wear comfy shoes so you can take meetings for a walk instead of sitting at a desk.
56. At Work: Walk to a co-worker's desk to chat instead of instant messaging.
57. At Work: Sit on a yoga ball instead of a chair to work your core.
58. At Work: Keep healthier dessert options on-hand so you have something to enjoy during office birthdays and other celebrations.
59. Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
60. Take time once a week to plan out and shop for meals and snacks so you're prepared whenever hunger strikes.
61. Keep a food journal, and e-mail it every night to a friend or family member. The accountability will keep you honest.
62. Put a big chalkboard up in the kitchen to jot down your weekly meal plan or one of these inspirational sayings.
63. When boredom, depression, or stress causes cravings; find a nonfood way to satisfy them, such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga.
64. Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
65. Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
66. Don't keep junk food in your kitchen. If it's not there, you can't be tempted by it.
67. For Breakfast: Aim for a 300- to 400-calorie meal.
68. For Breakfast: Add fiber-rich greens, avocado, and berries to your smoothie to satiate hunger for hours.
69. For Breakfast: You already know never to skip breakfast, but it's also important to eat within an hour of waking to boost your metabolism.
70. For Breakfast: Include at least 10 to 15 grams of protein, which suppresses ghrelin—a hormone that stimulates your appetite. Include eggs, which are proven to control hunger.
71. For Breakfast: Also include 10 grams of fiber to satiate hunger longer and prevent bloating from constipation.
72. For Breakfast: Going low carb is proven to encourage weight loss. Limit the carbs (especially refined carbs like muffins and bagels), and include a little fat.
73. For Breakfast: Measure out that bowl of cereal or oatmeal, including the fruit, nuts, maple syrup, milk, and yogurt you add to it. Have a set of measuring cups and spoons on-hand instead of eyeballing.
74. For Breakfast: Bake a healthy breakfast ahead of time to ensure you don't grab a sugary scone on the run.
75. For Breakfast: Make pancakes even healthier by adding mashed baked sweet potato, some puréed spinach and blueberries, or cooked quinoa.
76. For Breakfast: Eat a grapefruit instead of drinking juice. The fiber will help you feel full longer, and grapefruit is proven to help with weight loss.
77. For Lunch: Keep this meal between 400 and 600 calories.
78. For Lunch: Buy fun containers, and pack lunch and snacks from home.
79. For Lunch: Double dinner recipes so you can have the leftovers for lunch.
80. For Lunch: Pack five salads on Sunday night so your healthy meal is already made.
81. For Lunch: Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
82. For Lunch: In the mood for a hot meal? Make a huge pot of veggie bean soup, divide into two-cup containers, and store in the freezer. Before bed, place a container in the fridge, and then grab it before heading out the door in the morning.
83. For Lunch: For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies.
84. For Lunch: Sip calorie-free water, seltzer, or green tea with your meal instead of soda, sweetened iced tea, or juice.
85. For Lunch: Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat.
86. For Dinner: Keep this meal between 400 and 600 calories. Serve yourself a smaller portion so if you like going back for seconds; you end up eating a normal-sized portion.
87. For Dinner: Use salad-sized plates instead of dinner-sized ones.
88. For Dinner: At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you're more likely to get greens with your dinner.
89. For Dinner: Chew gum while cooking to keep from snacking.
90. For Dinner: Salt causes bloating, and butter is high in calories, so flavor pasta, soups, meat, and stews with fresh herbs, garlic, and onions instead.
91. For Dinner: Spray on salad dressing instead of pouring.
92. For Dinner: Cut veggies into larger-sized chunks. The more chewing you have to do; the slower you'll eat, allowing your brain to recognize the "I'm full" sensation.
93. For Dinner: Freeze puréed veggies to add extra fiber to sauces and soups.
94. For Dinner: Halfway through your meal, stop and drink some water and decide if you're really hungry for the rest or if you're just eating it because it's on your plate.
95. Close your kitchen for 12 hours: That should be the time between your last bite at night and first in the morning. If you finish dinner at 7:30, that means no eating until 7:30 the next morning.
96. When you find yourself walking toward the kitchen, get a glass of water instead of food because we confuse hunger with thirst, especially when trying to stick to a weight-loss plan and may expect to feel hungry.
97. Set a time for treats so it becomes easier to turn down other temptations, such as office birthday cake.
98. High intensity training is the most effective route for weight loss. HIIT involves working out at a much more intense rate than the lower, less strenuous exercises.
99. Weight training is very beneficial. Many people think that fat loss for women should not include lifting weights because they may gain. The gain will only be muscle, and you will still lose the fat.
100. Drink a big glass of water (not cold) first thing in the morning, this helps to get your digestive system working. It’s even better with squeezed lemon in warm water.