How to lose weight while in college?

It is very common for college students to gain weight during their first year in college. In this article we explain what you should do in order to reverse the situation and actually propose 6 weight loss tips on how to lose weight while in college.

Question: Hello! I’m 18 years old and just returned home from my first year away at college.  I’ve always been very skinny (5′ 3″ and 110 lbs), but my first year of college I gained the dreaded freshman 15, more like 20.  I’m home for summer now and weigh 132 lbs.  I’m so devastated that I gained that much weight that quickly, especially considering I was more physically active at college than I had been my last year of high school. I took up running as a hobby and even ran my first 10K race.  With that in mind, I cannot believe the amount of weight that I gained.  The areas I am most concerned with are my tummy, love handles, thighs, and rear. It’s now almost summer and I’m embarrassed with my weight, especially given all of the running I’ve done.  I want to lose this weight as quickly as possible. WHAT CAN I DO? Please help.

Answer (by Hara Hagikalfa)

Hello,

Thank you for your question and apologies for any delays in responding to you. I have calculated your BMI and as far as I can tell from the information you have provided you are within the normal range. At your pre-college weight (110 lbs) you were actually borderline underweight, which is not actually very good. I understand that it may not feel right to you as you are used to be thinner but is not always healthy or good to be too thin. Therefore, if you do want to lose a little bit of weight I would suggest you don’t aim to lose more than a stone (14 lbs). Also you do not need to be embarrassed about your weight. As I said you are within the healthy weight range and I am sure that with all the running you are quite fit as well.

You mention that you did quite a lot of running this year. That would mean that you have probably put on some more muscle on your legs. Muscle does weigh more than fat and I wouldn’t be surprised if a couple of pounds are due to developing muscles. This is a good thing though and it does not mean to say that you have put on weight.

It is sometimes common that people who take on exercising such as running to increase their carbohydrate intake. You do need to have an adequate carbohydrate intake to fuel exercise however, if you have overly increased your carbohydrate intake your diet could be consisting by more calories than you need and therefore gaining weight. Also things like alcohol can add calories which you may not think were there.

It very good that you have been exercising and I would hugely recommend you keep with it and don’t let your weight gain put you off. If you can keep on doing some of your running at your holidays as well it would be even better not only because is good for you but also if you stop exercising you would decrease your energy expenditure which will make losing weight harder.

Weight loss tips for college students

1. I always suggest that people keep a diary of their food/drink intake and their activities for a few days or 1 week. This will give you the opportunity to see what you eat or drink which may contribute in putting on weight. You can also see what could have changed in what or how much you eat in comparison to pre-college time.

2. You could add some resistance exercises as well targeting the areas which you are most worried such as tummy, thighs and waist (love handles). You don’t have to join the gym you can spend 30min before you go running (recommended before as it helps with fat burning) in the house. Some example exercises are:

crunches (for you tummy),

the bridge exercise (works bottom, hamstrings which are the muscles at the back of your legs and tummy)

side leg circles (thighs, tummy and bottom),

flatter kicks (hamstrings and tummy) and push ups.

You can find information about these exercises in the internet, but if unsure about performing any of these do consult an exercise professional i.e. gym instructor to avoid any injuries (see also 28 weight loss tips with exercise). Also do exercises according to your own ability and level and increase intensity and/or difficulty as your ability and fitness increase. You don’t need to do a lot of repetitions, maybe start with like 10 crunches, and 2-3 push ups and 5 reps for the other exercises. You will find that by toning your torso and hamstrings it will help you with your running and also will create a balance in muscles and can help to avoid running injuries such as knee injuries which can be common with runners. Most of all it will help to condition the muscles in the areas you want to target and get rid of the fat around. You can also look on my answer for ‘How can I get rid of love handles’ for more ideas. Always have a day off from exercise though to allow your body to rest and rebuild.

In terms of food:

3. 1^st look at your diary to see what could be that you can cut out. It may be the extra biscuit or one too many cereal bars (not as good as they meant to be). Start by making these little changes.

4. Have a delayed protein breakfast. When I say delayed it doesn’t mean to say wait for hours, just delaying your breakfast by 30min is enough. This helps to burn more fat. Example of protein breakfast could be eggs, bacon (grilled not fried), cheese, ham and yogurt. You can see more information on ‘How can I get rid of love handles’.

5. You do need carbohydrates if you are exercising, but you can opt for healthier options such as brown rice and have plenty of vegetables and salads. For example you could have a chicken salad for lunch and rice with tuna and veg/salad for dinner. You don’t need to starve yourself or deprive yourself from things you may like. Just make them healthier. Have a take away but make it be only once a week. Have a fruit salad or a handful of nuts instead of a cake (eat nuts with caution. They are very nutritious but also they have high calorie content); avoid too many coffees with sugar and cream or too many sugary fizzy drinks (coke, orange drinks etc). Some studies suggest that green tea helps with weight loss, you can add some in your day; don’t fry your food grill it instead or have roasted potatoes (in moderation) instead of chips.

6. If you keep on exercising you will not need to lower your calories dramatically in order to lose weight. You do need to have adequate energy intake. By making some of the above changes, such as eating smaller carb (i.e. pasta, potatoes, bread) portions with salad instead of one big carb meal such as pizza, you will find that you will be eating fewer calories anyway. The good thing about veg and salad is that you can eat loads of it and they have low calorie content, and off course they are healthy. However, try not to drown them in salad sauces such as mayonnaise. Opt for a bit of oil, vinaigrette, lemon instead. Women in average need 1500 – 2000 kcal. If you are exercising you are probably in the higher end of the range if not more. Calorie requirements for each individual can be different and can depend on age, activities, environment, build etc. To lose weight you just need to have a small calorie deficiency, and use more energy than you burn. As long as you don’t consume massive amount of calories exercise should create that deficiency. However, always make sure that you don’t create a massive deficiency as you need the energy for exercising and you don’t want to make yourself ill either.

If at any point you have any concerns, health complaints or if you do suffer from any health conditions always consult a medical professional before making any changes in your diet or exercise.

What’s wrong with gaining too much weight?

We talk about weight loss all the time, how about talking about weight gain instead?  Well, as we know weight loss maybe a major trend, but do those individuals who have increased weight really mind? A lot of Americans never even bother to make an effort on losing weight. Why is that? Is gaining weight any good?

Actually body fat is good for everyone, its main purpose is to protect internal organs, it helps in isolating bacterias  thermically, and it can soften physical external blow. Good fats are needed by the body as well to promote energy and also offer protection and vitamins along with it. In regards to obesity though, it is quite different. Obesity can cause great health risks and should be treated like a disease that needs attention and treatment.

Obesity is a condition in which excess fats in the body have accumulated above the average and this changes the body’s appearance and may create adverse effects on health. BMI obese threshold is usually around 30 kg/m2, once you get higher you are already obese and at risk of health conditions like, heart disease, type 2 diabetes, breathing difficulties, osteoarthritis, and even cancer. Most people usually blame genes and other conditions like endocrine problems for their weight, but the fact is that it is commonly caused by a combination of: too much dietary calories, stagnant or lack of physical ability, and a bit of heredity. Also conditions like slow metabolism may also play a big role. People with a slow metabolism eat less but they still gain more, though they expend more energy by just maintaining an increased body mass.

Well if you think about it, obesity may not be that bad. What is important is to have regular checkups and make sure that you are ready to take action to reverse such a condition.  Most people who are having great issues with obesity may be discouraged to actually make the start and lose weight. A lot of factors may be pointed out, but the most common are: lack of faith and a negative mind set. But just like any person who aspires to lose weight, all of them have equal chances. Below are few simple tips that may help you jump start your weight loss journey.

Since too much weight may cause strain on the base muscles and bones, you can start having small brisk walks which are done intermittently with rest periods. 10 minutes would be good enough, and do them every now and then to reach a total of 30 minutes (or more). The problem with people having these issues is that they resort to stagnant activities, like sitting in front of a computer or staying at home watching TV all the time. It is better to be more active and enjoy the sun. You can play outdoor sports with friends, hang out, and generally anything that keeps you moving.

Small diet changes may be needed for now, one quick reminder though is that you should never use any rapid weight loss methods when your BMI is 30 and above.  Go for small but frequent meals and add some fiber coming from fruits and vegetables. Try to minimize fast food products, processed foods and other foods having too much salt and sugar. Water is the best beverage and no other else. That’s about it.

In total it is good to increase your weight only when you really need it (growing up, because of a disease) and if you are on to forming your body. But gaining way too much weight would always be bad, just like all things, too much and too less of everything is bad.

Weight loss success stories

This is the first part of the new “Weight loss success stories” series featured on Weight loss help and tips.net.

When it comes to weight loss I have tried nearly everything over the last few years. From all types of diet pills to prepackaged meal plans; I have bought nearly everything. Not to mention the countless hours searching the Internet for quick ways to lose weight. Over that time it seemed like nothing would ever help melt the pounds off. That is until I found the real truth about losing weight (balanced diet & regular exercise). After a few short months of taking care of what I eat and exercising on a regular basis, I started to notice the pounds were actually coming off.

When I was younger it seemed like I could eat whatever I wanted and I would never gain a pound. I was not exactly constantly on the go to burn off those excess calories, but being younger my metabolism was high and I had no problem staying relatively active. However, once I started to hit my 30s everything started to change. I slowly noticed that my pants were starting to get a little tighter. Like most people, I ignored it and let the pounds sneak up on me. After awhile it started to get a little embarrassing to be in public with no shirt on. This can really put a damper on the weekend at the beach.

So, finally after a few years I had had enough and decided I was going to finally get rid of the weight. I joined a gym and started going a few times a week on a regular basis. At first it felt good to be getting exercise, and I did feel a burst of energy which lasted through the week. However, after a few weeks of going to the gym and hitting it hard I was still not seeing the results I wanted. So, I knew it was time to take further action.

I have never been a real healthy eater so I made a concerted effort to try and change my diet. I started incorporating some low-fat meals a few times a week into my regular diet. However, the truth is I’m just not that dedicated of a person. I really like to eat and I felt I was really limiting myself. In addition, the excitement of going to the gym and making a lifestyle change was starting to wear off. It was becoming a real chore to make myself get to the gym to work out.

Since traditional methods were not working I decided to start trying diet pills. Most of these pills simply made my stomach feel upset even though they provided me with some extra energy throughout the day. In conjunction with the pills I started buying expensive meal plans. However, most of these meal plans do not provide enough calories for a grown man. I would cheat in between meals and pig out on unhealthy snacks which only exacerbated the problem.

So, this was my endless cycle until I finally realized that weight loss has only one path. I have tried everything else, so I figured why not give that a try too. The real solution to weight loss is not pills or expensive exercise equipment not even costly gym memberships. All you need is motivation; long term commitment, patience, careful but not strict diet and being physically active an alive. Living a lifestyle that is real keeping exaggerations away is the recipe for success. You do not need to starve yourself or spend endless hours in the gym to lose weight. Try to keep a balance on what you eat and on what you do and the results will come.

For protecting our user’s private information all published stories will not show any personal details unless written permission is provided by the sender. If you want to see your weight loss success story published on our web site you can send it to webmaster@weightlosshelpandtips.net

Note: Images on this article do not represent the sender; they are only used for illustration purposes.

Weight loss tips and tricks

To lose weight you need to achieve a calorie deficit of 3500 calories. This means that when you burn 3500 more calories than those consumed your weight will decrease by one pound. Below you can find 10 weight loss tips and tricks that will help you achieve that as fast as possible.

Weight loss tips and tricks #1

Frozen pizza VS ready made pizza. Pizza is the most popular food to buy from a take away restaurant or buy as frozen from the supermarket. According to statistics a typical pizza (small size) from a take away restaurant contains about 700 calories while the same size of frozen pizza has about 600 calories. In an 8 piece pizza this gives you a saving of 400 calories.

Weight loss tips and tricks #2

By drinking water before and during your meals you can dramatically reduce the amount of calories consumed. Water has 0 calories so you should aim at drinking as much water as you can. If you drink one regular soft drink with your food this is equivalent to 130 calories, if you drink water you have an immediate saving of 130 calories per soft drink you avoid.

Weight loss tips and tricks #3

A 6 ounce steak is aprx 600 calories while tuna or salmon is aprx 300 calories. So, the more fish you eat per week the greater will be your calorie savings. Fish has also less fat (especially tuna) and it is very good for your overall health because of the other nutrients it contains.

Weight loss tips and tricks #4

Foods that are high in calories, fats and sugars are great temptations. If you find them in your house then it will be very difficult to resist in tasting them. Try and protect yourself from falling to their call and remove all food temptations from your fridge and kitchen and instead replace them with fresh fruits, low fat snacks and organic products. Full calorie foods besides adding to your weight they also add to the fat reservers. If you are especially interested on how to get rid of belly fat then make sure that you select only low fat foods that can also act as fat burners. You may also like to find out how to lose belly fat the healthy way.

Weight loss tips and tricks #5

Eat less but more often. Weight loss research and statistics show that people who eat small portions more often are more likely to lose weight. This is because their metabolism increases and their body reacts better and faster in digesting the consumed food.

Weight loss tips and tricks #6

We said many times that cooking your own food is healthier. This is true if you follow some simple rules. The first is to avoid fried food and prefer your food boiled or barbecued. Second to select very carefully the ingredients you use. Always read the food labels and use food that has both low calories and low fats.

Weight loss tips and tricks #7

Treat each food bite as you last one, chew it good and slowly. This way you will enjoy your food better and gain more pleassure from each bite. In terms of weight loss you will save enough calories because you will eat less.

Weight loss tips and tricks #8

Follow your physical clock. When you get the signal from your stomach that you are hungry do not ignore it. Instead provide your body with some food. A good way to ‘trick’ your stomach is to eat a fruit or some other low fat snack every time you feel hungry and it is not launch time. This way your stomach will be happy and at the same time you save a lot of calories from eating other types of food.

Weight loss tips and tricks #9

Never go shopping with an empty stomach. When shopping for food make sure that you have enough time to check each and every item that you buy. Read the food labels and decide if the particular item can help your weight loss efforts or not. If it is not according to your standards then do not buy it. There are plenty of alternatives that are healthy and calorie friendly. As a rule never go shopping on an empty stomach or when feeling hungry. This will make you buy a lot of items that you do not need. Better eat before going to the supermarket and while at the store try to stick to your pre-made shopping list.

Weight loss tips and tricks #10

Beware, drinks (besides water) also carry calories. Do not be very strick on the foods you eat and forget about drinks. If you are serious about your weight loss efforts then you should stick to water only (at least for the period until you lose a few pounds).

10 things you definitely need to know about weight loss

We get a lot of emails asking us several questions around weight loss matters and we thought that it would be nice to outline the most common questions in the form of a weight loss FAQ. For some of the weight loss tips presented in summary below there are links where you can get more information from our web site.

1. Is there such thing as a normal weight?

Most probably you have seen tables that show the ideal weight based on your height and sex. While this is valid and is based on what is considered to be the healthy weight, the normal weight for each person is the one that makes you feel good about your self. If you are happy with how you look (in terms of weight) then this is your normal weight. There are cases where the numbers match but you still do not feel good about your body. This means that you need to take action and maybe lose a couple of extra pounds and do more exercises to change your body’s muscle-fat composition.

2. I eat little food but I am not losing weight.

Many people ask this question frequently because this is a very difficult aspect of weight loss. Weight loss does not necessary mean not eating anything or eating too little. This may create the opposite results. The reason why people cannot lose weight is either because they are not following the proper tips or because they have some other health problem that does not allow them to lose weight or because they underestimate the amount of food they eat. To get more information you can read about 20 healthy weight loss tips and why weight loss diets fail.

3. Can I lose weight from some parts of the body?

Losing weight from certain parts of the body is very difficult to achieve. To be able to do that you need to follow a proper diet and of course exercise regularly. There are some food types that can help you burn fat (how to burn fat with food) and certainly you need to accompany your efforts with exercise (weight loss exercise tips).

4. What is the best weight loss program for losing weight?

The best weight loss program is one that is based on healthy standards and guides. This means that it does not use any chemical ways (weight loss pills, chemical food supplements etc) and includes a combination of a healthy diet and exercise. To be able to get some good results out of any weight loss program you need to understand how metabolism works.

5. Some doctors suggest the use of slimming pills, why is this so?

There are cases of people who are obese and need some extra help to lose weight. These are the cases of people who have hundreds of extra pounds and they cannot lose weight otherwise. In such cases only and always after the supervision of specialized doctors you can make use of the slimming pills. Have in mind that not all slimming pills are suitable for all the situations. What is proper for your case will be decided by your doctor. The use of the pills must be temporary and for long lasting results the patients will eventually have to adopt of a healthier lifestyle.

6. I have stopped my diet and got all the weight back, why?

Unfortunately this is a fact for most weight loss diets. Initially people who follow a diet may lose weight and once they stop the diet they get all the weight back and sometimes more. Many studies show that the percentage of people who manage to keep the weight off after a diet is only 5%. This means that the other 95% gets the weight back. What you need to do to avoid being in the 95% is to follow weight loss tips that work and stay away from miraculous products or diets.

7. Is fasting appropriate for weight loss?

No. Fasting for long periods can create several other problems to your health because of the lack of essential for the body nutrients and vitamins. It is recommended that before you enter a fasting period to consult with your doctor. As a general rule you should not exclude from your diet any food type but be selective on what you eat and in what quantities.

8. Is the Mediterranean diet suitable for weight loss?

Yes. The Mediterranean diet is among the healthiest diets to follow for a healthy and safe weight loss. It is based on fruits, vegetables, legumes, olive oil and fish and provides your body with all necessary nutrients and vitamins. People living in the Mediterranean region follow this diet as part of their lifestyle and the percentage of people who are obese or overweight is less compared to other parts of the World.

9. Is there a healthy way to lose weight fast?

Although rapid weight loss is not recommended there are certain tips you can follow to lose a few pounds fast.

10. Is weight loss for women different than weight loss for men?

Yes. The body structure of women and men is different especially as regards the muscle-fat composition. Men due to the more muscles are easier to lose weight than women. Women’s weight is also affected by hormonal changes (menopause, period, and pregnancy) and in general women as more concerned about their weight than men.

Can losing weight cause damage?

What does the word diet mean to you? To most people, a diet is a plan you put yourself on to reduce eating unhealthy foods and to increase the amount of healthy foods you eat. People usually put themselves on diets to feel better, to be healthier, to lose weight, or all of these things. Healthy eating has a number of advantages, including preventing conditions such as heart disease and diabetes.

If a person undertakes a diet in an unhealthy manner, they may be losing weight, but their health could suffer. Unfortunately, too many people are willing to take on an unhealthy diet to lose weight fast.

An unhealthy diet can lead to a weakened immune system, which ultimately hurts a person’s body. Here is some information to help you determine the right diet path:

Calorie Intake

Your body needs calories to convert into energy for daily activities and routine functions. Eating too many calories results weight gain. Eating too few calories causes weight loss, and in the case of extreme calorie reductions, hurts the body’s ability to function properly.

Carbohydrate Intake

There are “good carbs” and “bad carbs” and knowing the difference is very important. Your body needs a certain amount of “good carbs,” such as whole grain cereals, rice, and corn, to function properly. These carbohydrates are a huge source of energy for your body. Some diets zero in on eliminating all carbohydrates as means of losing weight, but your body still needs the “good carbs.”

However, “bad carbs” are unnecessary for your body. These “bad carbs” are very sugary and can include soft drinks and sweets.

Fibre Intake

Fibre is an essential part of healthy eating and any successful weight loss plan. Fibre helps the body feel satisfied after a meal, and benefits the digestive system. Fibre is in food products such as nuts beans, and grain.

In particular, soluble fibre plays a part in lowering cholesterol levels, thus benefiting heart health.

Protein Intake

Protein is vital to the creation of red blood cells in the body, and also plays an important role in hormone and enzyme regulation. Even when a person is on a diet, he should strive to have 10% to 20% of daily calorie intake come from protein. Protein can be found in milk, cheese, eggs, and meat.

Hazardous Weight Loss

Some diets are just unhealthy. In an attempt to lose weight fast, a dieter may succumb to starving herself or even binge eating. A healthy BMI is 25 or under, but bulimics and anorexics often have a BMI too far below this limit.

Bulimia is a condition where the dieter engages in cycles of binge eating and then vomiting. This is highly unhealthy for the body. In addition to this, bulimics may abuse over the counter medications to help achieve this diet.

Anorexics simply do not eat for fear of gaining weight.

In both of these extreme diet conditions, the body is deprived of nutrients vital to its basic functioning. Please use caution when picking the diet for you.

To lose weight fast and healthy you need to understand how metabolism works

Many people believe that the reason they are overweight is due to their metabolism, which is slow. You many times hear the phrase: “It is the fault of my metabolism, which is slow.” It is a phrase we have heard or said many times, probably trying to explain or justify why, while we are not eating too much, we have a tendency to fatten! Is there any truth in the above sentence? According to experts, the metabolism (i.e. how many calories we burn) actually varies from person to person and is usually … faster in children, young people, people who exercise, men, pregnant women and those who have the genetic tendency to burn many calories. Nevertheless, even if you do not belong to any of the above categories, there are some secrets that will help you find out your metabolic rate and then make it your ally. Knowing how metabolism works you will be able to lose weight fast and healthy and not gain the weight back.

What is the metabolic rate?

The metabolic rate is the rate at which our body burns calories. It consists of the basic metabolic rate which is equal to the amount of calories the body burns every day to carry out its basic functions, namely for maintenance (it is therefore the energy we need to operate the lungs, heart, the vessels, kidneys, liver, etc.). It is obvious that the basic metabolic rate is not the same in all humans, since it is changing and influenced by other factors such as age, exercise, genes, and smoking.

Who have a faster metabolic rate?

People who exercise regularly: This is because the more muscular you are, the higher the combustion you body is doing, even when it is at rest.

Men: Since typically men have more muscle mass than women.

Fat people: A fat man, even if it is just fat and not well trained, needs more power to maintain his body than a man less bulky and or thinner.

People that have a genetic tendency to have a faster metabolic rate: That means that it is likely that two people who have the same weight and the same amount of muscle mass have different basic metabolic rate due to their genes.

Young people: Because the basic metabolic rate decreases as the years pass (about 300 calories per decade), mainly because people lose more muscle mass, but also because they tend to exercise less.

Children and adolescents: During the body development the energy needs become greater-and thus the basic metabolic rate is proportionally greater.

Pregnant women: During pregnancy, and later, when the mother is breastfeeding her baby, there are increasing demands for energy. This is because during pregnancy the metabolic needs of the baby are added and during breast-feeding there is the need to produce milk that is rich in calories. Also, women have faster metabolic rate immediately after ovulation, because there is a slight increase of progesterone.

In winter, the basic metabolic rate of all people is higher. Because of the cold the energy needs of our organization is greatly increased.

When does the metabolism increase?

In people suffering from specific diseases that increase metabolism, such as hyperthyroidism.

In people with fever.

In people with stress. It is true that acute stress generally increases the metabolic rate, because of the increased requirements of the body for energy. Instead, when the stress is chronic, it negatively affects the metabolic rate, making it slower due to the chronic hormonal disturbances caused.

For smokers, and those who consume substances such as coffee, tea, etc., which stimulate the sympathetic system and hence contribute to increased metabolic rate.

Exercise: The best way to increase our metabolic rate

The easiest and healthy way to make our metabolism faster is fortunately in our hands and not different from physical activity, and this includes both aerobic exercise (walking, jogging, swimming, various sports) and exercises with resistance (weights).

If we exercise we will have double benefits: We will increase our muscle mass (which would increase the basic metabolic rate, even in calm hours) and we will burn more calories during exercise. Also, you should know that there are two types of muscle fiber, the type 1 and type 2 – the type 1 muscle fibers are those that consume more energy (calories). Exercise except that it helps in the overall increase in muscle mass, increases muscle fibers especially type 1, which consume more energy (calories) even if we are calm. A minimum of 3 to 6 hours of exercise per week is the best. Through the day we can allocate the time devoted to exercise as desired, but also we can combine different types of exercise for maximum benefit: 15 walking in the morning, 15 evening and 15 running in the evening, along with exercises with weights.

How we can calculate our basic metabolic rate?

Women: B.M. = 655 + (9,6 x W) + (1,8 x H) – (4,7 x A)
Men: B.M. = 66 + (13,7 x W) + (5 x H) – (6,8 x A)

BM = Basic Metabolism, W = Weight in kilos, H = Height in cm, A = Age in years

Useful tips to increase your metabolism

Apart from regular exercise, which is the best way to increase your metabolism, you can also:

Consume tea and coffee, which are substances that stimulate the sympathetic system, thus increasing the metabolism. Except from this there are some drugs and certain substances that increase metabolism because they also stimulate the sympathetic system. Many of these substances are illegal in many countries (many belonging to the banned anabolic such as ephedrine and caffeine).

Avoid the chronic stress, as stress affects our metabolism and increases the tendency for abdominal obesity.

Follow a steady daily life routine, eat well, sleep well, because when the body gets ‘de-organized”, the metabolism becomes slower

Eat many small meals (6), because the process of digestion increases metabolism slightly and ultimately we burn more calories.

Prevent the deprivation diets (less than 1,100 calories for women, less than 1,400 for men), since they will lead us to gain more weight and to do our metabolism even slower. This is because the first weight you lose fast in deprivation diets is mainly liquids, then muscle and fat tissue, but later you regain mainly fat. So basically we gain more weight, have less muscle tissue (we lost it in the process of losing weight), and thus a slower metabolic rate, and also have more fat, which also leads to generally lower metabolic rate.

Understandings how metabolism works and by following the weight loss advice above you can greatly assist and accelerate your weight loss efforts.

20 healthy weight loss tips

This article provides you with 20 healthy weight loss tips. When you want to loose weight you need to make sure that you do it the healthy way and in a way that it will not cause any problems to your physical or psychological health. Everybody, very well knows the basic principles for weight loss: less food, more exercise. It may sound easy but the exhaustive pace of everyday life makes it almost impossible to achieve.

After a full day in the office, nobody is enthusiastic about the idea of green salad consisting of boiled chicken for dinner, following with two-hours running on the treadmill.

The bad news is that you never lost ten pounds in three days-which means that you should be prepared to start a weight loss process that will take time and effort.

The good news is that there are some healthy weight loss tips that can help you loose weight without having to fall into hunger or adapt to “drastic” solutions with disappointing results.

This article presents 20 healthy weight loss tips that will help you get the body you always dreamed off in a fast and healthy way, and it will also help you maintain this weight for a long time.

Tip #1. Drink lots of water

We often confuse thirst with hunger, leading to load our body with unnecessary calories, when what we really need is a glass of cold water. If you prefer, you can add some lemon slices to the jug of water for extra flavour, or to drink tea with fruit flavour but no sugar. It is a simple and healthy trick that will help you a lot in your weight loss efforts.

Tip #2. Think about what you can add to your diet, not what to remove

Set a goal to try and consume the recommended 5-9 servings of fruits and vegetables per day. This will ensure that your body takes the necessary fiber, while fighting hunger. You must also not forget the many benefits of vegetables for your health and disease prevention.

A good way to eat more vegetables is to mix them with the food. For example you can have vegetables in your rice or soups, in chicken as salads or in pasta. This is better than eating them on the side.

Eating more vegetables is a healthy habit that once you get used to it you will not realise that you are doing it.

Tip #3. Eat only when you are hungry

Many times, our desire for food is not due to real hunger, but due to other several psychological factors. Hunger is the message of our organism to tell us that we need fuel, so if the desire for food is not due to hunger, the food will not make us feel better. On the contrary we will feel worse because of the extra unnecessary calories we will consume. It is also a not healthy habit because it does not offer anything and will help you destroy your weight loss efforts.

Try to reduce the portions of your meals and increase their frequency. Notice after each meal if you feel bloat or tiredness so as to understand when you feel real hunger and when you eat because of other factors.

Tip #4. Avoid after dinner snacks

The most dangerous time to destroy your weight loss efforts and diet is after the last meal of the day, when you lie down in front of the TV with a pack of chips or a box of crisps and biscuits. This is the time that you eat out of a habit, without really being hungry.

If you cannot resist the temptation of a small “sin” after a long day, obtain healthy snacks such as low-calorie cereal bars or ice cream without sugar and fat, and allow yourself to have one per day. When you get used to this try to further reduce the calorie load, with a cup of tea with no calories.

Tip #5. Enjoy your favourite foods

To completely avoid your favourite food will not create the desired results since the feeling of deprivation leads at sometime to exaggeration. Think the last time you did not eat a chocolate for a month and the quantity consumed when you decided that you are ‘allowed’ to eat chocolate.

Instead of excluding from your weight loss program and diet foods you really enjoy, be sure to buy them in smaller amounts and to eat them less often, once or twice a week. Moreover, the expectation is what makes the satisfaction greatest.

Tip #6. Do not be too strict on your weight loss program

When you need to exit your diet for a while, walk to the cafe serving the best waffles, or organize a night out with friends. For even better results, do not buy sweets or other snacks for home- instead replace them with plenty of fruits and limit these night outs to one per week. Thus, you will not have to worry that you will give up to the temptation while you are at home.

Tip #7. Eat several small meals during the day

The weight loss is achieved by the consumption of fewer calories than those we burn. When, however, we are constantly hungry, this is not easy at all. Research shows that people who eat 4-5 meals a day find it easier to control their appetite and weight.

Apply this method for your own weight loss program. Try to divide the calories you consume during the day in many small portions. Make sure that you consume as much as possible calories before noon, with the evening meal being the last time you eat in a day. This is not only good for your weight loss efforts but it is also a healthy habit because it gives enough time to your body to function the ‘burn’ process properly.

Tip #8. Spicy food!

Add seasonings or hot spices in your food, which will enhance the taste and make you feel that you eat more.

The meals enhanced by tasty spices will stimulate your taste and create a sense of satisfaction, without actually eating more.

When you want something sweet, choose a hot caramel flavour with cinnamon or ginger. It gives you for some time the sweet flavour you need, with fewer calories.

Tip #9. Fill the kitchen with healthy and easy meals

The easy-made meals or snacks that are prepared quickly solve a lot of your problems (cooking time, preparation time etc) and lead you a step closer to weight loss success. These will prevent you from ordering something from a fast food restaurant or to order pizza, because you can within 5-10 minutes prepare your own healthy meal.

Such healthy foods include:

Frozen vegetables
Ready, purified salads
Canned vegetables (tomatoes, beans)
Arab pies of bread or wholemeal toast
Slices of boiled turkey (for toast)
Low-fat cheese
Black rice (quick boil)

Tip #10. Order kids meal!

When eating out, you can order an individual pizza or a small sandwich. In this way you keep the calories low and the quantities consumed controlled.

Another trick is to use smaller plates. This helps the portions look larger, and if by looking at them you mind is satisfied, then most likely your stomach will also be satisfied.

Tip #11. Eat season fruits and vegetables

If you do not like certain fruits or vegetables, this is possibly due to the fact that you eat them when they were out of season. This makes them almost tasteless and odourless. In contrast, season fruits and vegetables are more delicious and less likely to disappoint you. They are tasty and healthy and help weight loss!

For example, strawberries, which are naturally sweet, sprinkled with a little cognac, or low-fat yogurt and accompanied with canned fruits, are one of the best desserts you can enjoy without guilt.

Tip #12. Replace the fried potatoes that accompany your meal with grilled vegetables

Eating fewer fried potatoes, pasta or bread and more vegetables, will help you a lot in your weight loss efforts. Experts say even that you can save 100-200 calories if you reduce the amount of fat and starch foods to your plate and increase that of vegetables.

Tip #13. Find alternative ways to manage stress

Sometimes in our life, we are faced with situations that create us a lot of stress. Instead of looking to food for comfort, prepare some inedible healthy tactics to fight stress that work equally well.

Experts suggest to read a book, listen to music, write a diary, to practice deep breathing, meditation, or you can browse an album with photos of your loved ones.

Tip #14. Exercise a lot and keep fit

It may sound weird, but it is wrong to use the exercise as a means of punishment for yourself because you eat a lot, or in order to win the right to eat more. That is why many people say they hate exercise.

Instead, focus on how beautiful you feel, how much better sleep you have at night, and how much more energy you have when you exercise. Physical exercise is good for you whether you are trying to lose weight or not. See, therefore, exercise positively and try to make it your second nature. By exercising regularly and following a proper heart attack diet you also ensure the healthiness of your heart.

Tip #15. Adopt the standards of the Mediterranean diet

It is a fact that the Mediterranean diet is a standard for any form of diet. The purpose is to include the Mediterranean diet in your weight loss program and diet.

The ingredients are simple. Use virgin olive oil as often as possible, preferably in salads with fresh vegetables, eat legumes one to two times a week and replace meat with fish, so that you do not consume meat more than once per week.

Tip #16. Avoid alcohol

Especially during the summer, excessive alcohol consumption should be avoided, as it is causing increased urination and dehydrates the body, not to mention the calorie load that alcohol has. Prefer lots of water and natural juices that will not give you a lot of extra calories and above all they are healthy.

Tip #17. Prefer fish and seafood

Especially in the summer you should eat light. The main concern is replacing meat with fish. Therefore you should prefer fish instead of meat, which will provide you with the necessary feeling of satisfaction, but with fewer calories and in a healthy way.

Avoid, therefore, fried food and prefer fish and seafood. Some ideas for fishmeals are: mackerel, mullet, red snapper, bonito, perch, sardines, crops, rock, sea bream, and grouper.

Tip #18. Treat constipation problems

In their efforts to start a diet, many individuals experience constipation problems, which, apart from the adverse effects on the body, also affect the weight loss process.

Two basic steps you must follow to address this problem is: the daily consumption of more fiber, which have the capacity to contribute to the greater mobility of the gut, and the increased consumption of liquids, helping to correct the metabolic function. So you should increase the consumption of fruits and vegetables like oranges, apples, pears, plums, broccoli and greens.

Tip #19. Do not exclude from your diet any food group

Many of the “active” weight loss diets you will find support the exclusion of certain groups of foods such as carbohydrate-or fat-from your diet. This, according to nutritionists, is a big unhealthy mistake, as the body needs all nutrients-vitamins, minerals, trace elements, fiber, proteins, etc., which recruits from the different levels of the food pyramid.

Thus, carbohydrates such as bread and pasta, and meat and olive oil should not be missing from our diet, as they provide our body necessary nutrients and also have several benefits, ranging from disease prevention and the proper functioning of the metabolism, to high levels of polyunsaturated fatty acids (omega-3), helping to reduce cholesterol levels.

Tip #20. Eat a good breakfast

Some people when they are trying to loose weight they make the mistake of not eating breakfast. Avoiding breakfast is not a good idea at all because your will feel hunger during the day and at the end you will consume more calories during your meals. Not eating breakfast will also help you to eat snacks, in order to fight your hunger and at the end the calories you consume are more. In fact, research shows that people who eat breakfast every morning are more likely to maintain normal weight and they also find it easier to adapt to a healthy weight loss program.

To succeed in your weight loss efforts is up to you. This article gave you 20 healthy weight loss tips that can help you lose weight in a fast, healthy and efficient way.

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