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Pittsburgh Personal Trainer - bodyxchange Personal Training Top Ten Fat Loss Tips for Pittsburgh
Are you tired of yo-yo dieting? Looking for real long-term Weight Loss results? Here are some of the best, most-proven tips for Losing Weight and keeping it off for good...
1. Eat big and bulky to become small and slim. When you choose "big" foods like fruits, vegetables, salads and soups, which are bulked up by fiber and water, you're eating a lot of food that fills you up, but not a lot of calories. "Little" foods (lots of calories packed into tiny, unsatisfying portions) include cheeses, sugar-rich snacks, and dry foods like crackers and cookies, including fat-free varieties). They are small in size but dense with calories. Many studies show that hunger tends to be satisfied by a certain volume of food -- about 4 to 5 pounds daily. And it doesn't matter how many calories are packed into each pound. Once we're full, we stop eating. "So the trick,"is to fill up without eating an excessive amount of calories. For about 400 calories, you can eat a junior cheeseburger or a big hearty bowl of pasta topped with two cups of roasted vegetables."
2. Cheat smart. When you're craving the fat-rich, calorie-rich stuff, you can use the low-calorie-dense foods to not only limit damage but also enjoy the food more. For example, cut down on the number of chips you eat by pairing each bite with lots of chunky, filling (but low in calories) fresh salsa. If you want a little fat, like olive oil or guacamole, balance it with foods like salads and other vegetables that are very low in calorie density.
3. Get hot first thing in the morning. Hot cooked cereal like oatmeal (which is high in fiber) has one-fifth the calorie density of dried cereal. Hot cereal has 300 calories per pound; dried cereals pack in 1,400 to 2,000 calories per pound. Plus, hot cereal is more filling. It keeps you fueled well into late morning, helping you avoid the 10 a.m. munchies.
4. Start out with a big, satisfying salad. Scientists at Penn State recently found that volunteers who ate a big veggie salad before eating a main course ate fewer calories overall than those who didn't have a first-course salad. But make sure to use a low-fat dressing or you'll lose the benefit.
5. Eat, don't drink, your calories. Calories in liquid form (sodas, alcohol, juices) are a lot more fattening than filling. "Rather than drinking fruit juice, eat your fruit," advises Dr. Jay Kenney, nutrition researcher at Pritikin. Peel an orange. Finish off a big crisp apple. For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods have a lot more staying power than their liquid counterparts.
6. Dine on pasta rather than pizza. Pizza dough is dense with calories -- about 1,250 per pound (without the cheese, sausage, and pepperoni.) When you're dining Italian, a much better choice is pasta. A linguini puttanesca (olives, mushrooms, tomato sauce, fresh basil), arrabbiata (spicy tomato sauce) or vongole (clams with marinara sauce) takes you down to 600 or 700 calories per pound.
7. Triple the Veggies Often, a side of vegetables in a restaurant is really like garnish -- a carrot and forkful of squash. When ordering, ask for three or four times the normal serving of veggies, and offer to pay extra. "I've never been charged," says dietitian Jeff Novick, "and I've never been disappointed. I get full, not fat."
8. Exercise Daily
Study after study has found that people who lose weight and keep it off commit to daily physical exercise. Dr. Robert Bauer, Medical Director at Pritikin, says "If you burn an additional 300 calories each day by exercising (about three miles of walking daily), and you don't increase your caloric intake, you could easily lose 30 pounds in a year."
9. Got 5 minutes? Use it and lose it. If your day is too busy for a full workout, slice it up into more manageable chunks -- five minutes here, 10 minutes there. Take stairs. Park at the far end of the lot. Keep walking shoes at your desk. Walk while you talk on the phone or while you think. Several Short Bursts of Activity throughout the day really can help you burn calories and shed pounds. The Centers of Disease Control and Prevention say that if you spend 10 minutes a day walking up and down stairs, you could shed as much as 10 pounds over the course of a year.
10. Pump em' up. To rev up your metabolism and burn more calories even when you're sitting, start lifting weights. The good news: 15 minutes every other day does the job. New research has found that just one set of each Weight Lifting Exercise yields virtually all the muscle-building benefits of two or three sets.