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1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don't eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.

6. Give up soda

If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.

7. Grill or boil

Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don't buy junk food

When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat

When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that 'full' feeling.

13. Don't eat everything on your plate

Many times we eat just because it's there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food

If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables

...and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

Sheila Dicks is a wardrobe and image consultant who teaches women how to look slimmer by dressing to suit their body type. Visit her at http://www.sheilasfashionsense.com to download a copy of her e-book Image Makeovers and get How to Build a Wardrobe free.

This free list of fat burning foods will help you make the right choices to burn off more fat than you ingest by eating them. The fat burning secret to losing weight is to eat and drink until you are full and satisfied, choosing foods that burn more calories than you consume. This helps your body burn up the excessive stored fat.

This free list of fat burning foods contains mostly fruit and vegetables and if you compare it to other lists you will notice a definite trend. If you eat these fat burning foods and add a good exercise workout program to it you will increase your metabolism and burn calories at a faster rate even several hours after your exercise is done.

apples                  apricots artichokes   asparagus beets    blackberries blueberries   broccoli Brussels sprouts  cabbage cantaloupe   carrots cauliflower   celery cherries   chives cod    corn crabs    cranberries cucumbers   eggplant flounder   garlic grapefruit   grapes green beans   honeydew kale    leeks lemons  lettuce limes    lobster mangoes   mushrooms nectarines   okra onions   oranges papaya   parsley peaches   pears peas    peppers pineapple   prunes pumpkin   radishes raspberries   red cabbage sauerkraut   scallions spinach   squash strawberries  string beans tangerines   tomatoes turnips   watermelon

A recent report from Michael Zemel, Professor of Nutrition and Medicine at the University of Tennessee in Knoxville reports, "If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction." It states that the calcium in dairy products can boost weight loss by increasing fat breakdown in fat cells. Therefore, dairy products could be termed as fat burning foods. These include milk, cheese and yogurt and might be considered a fat burning secret.

The best way to approach fat burning food is to start by implementing a sensible eating plan with the help of this free list of fat burning foods and begin an exercise workout program that you enjoy and will stick with.

Copyright 2005 Treadmill Info.com All Rights Reserved.

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html

You can lose 10 pounds and gain more energy -- all in 30 days. You will maintain 1200 calories per day and have plenty of food with these tasty low calorie recipes. You can also optimize your meal plans with this free diet plan.

At first 1200 calories per day does not seem like enough food, after all we are all consuming a lot more than that. In fact the average American eats 3 times this figure.

The 1,200 calorie diet plan is intended as a safe and gradual weight loss program. As with any diet, contact your doctor to make sure it's right for you.

There are a few tips that you should follow to insure your success.

1. You should eat 4 - 6 small meals and snacks daily.

2. Keep your diet simple. This will make it much easier to organize your meals

3. Eat slower. This gives your brain time to trigger your satifaction feelings

4. Try to use variety in your meals. This will keep you interested

5. Drink plenty of water, 8 to 10 glasses per day

6. Use a multivitamin. This will ensure you receive all of your nutrients.

Use these suggestions to build your meals. This is only a handful, you can use these to start and then build your own lists to use. By building a list of foods you will be able to easily design your meal plans.

Breakfast

1 large hard boiled egg - 90 calories
2 slices wholemeal toast with thin smear butter - 200 cals
Large slice melon - 47 calories
8 oz. non fat milk, protein fortified, with added Vitamin A (101 cal)
1/2 cup of strawberries

Lunch

Egg and Lettuce Sandwich
Cottage Cheese with chives reduced fat 100g - 80 calories
Baked potato with baked beans - 300 cals
French bread Pizza 150 grams - 300 cals
Mixed Salad Large portion - 80 calories
Apple - 49 cals

Dinner

1 Chicken Breast with vegetables and rice
Lasagne frozen 250g - 317 calories
Pasta Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories ( 250 average )
50g Tinned Tuna in water - 50 cals

If you are interested in supplements that will increase the effectiveness of your diet you should look into Hoodia Gordonii. Hoodia Gordonii is very powerful as an appetite suppressant. If you are like me you need all the help you can get...Continue