[CyberTOPS] 45 Weight Loss Tips That Work...from Janice

[Jan Scheffer]

Hi Everybody,  Here's 45 Weight Loss Tips That Work:  
 
1.  The beds may not get made, but make time for exercise.  SCHEDULE IT!
 
2. Find a passion!  Something you enjoy.
 
3.  Keep an exercise log.
 
4.  Set a goal.
 
5.  Muscular training--Muscle burns more calories around the clock.
 
6.  Make eating change habits for the long haul.
 
7.  Eat the foods you like, but eat less of them.
 
8.  Keep a food diary.
 
9.  Eat mini-meals (smaller meals more often) graze like kids do.
 
10.  Follow 90%-10% rule.  Watch what you eat 90% of the time.
 
11.  DO NOT EAT IN FRONT OF T.V.
 
12.  Think before you bite.  Wait 10 minutes before giving into a craving.
 
13.  Drink lots of water.
 
14.  Lose weight for yourself.
 
15.  Take it slow--Long term weight stay off.  Every day of success makes you
a winner.  Days add into weeks, weeks to months. 
 
16.  Customize your approach.  Educate yourself, choose a plan that will work
for you.
 
17.  Learn from past failures.
 
18.  Set small goals.
 
19.  Make changes you can live with.
 
20.  Control portions---visualize 1/2 cup a size of a tennis ball, visualize 1
quarter cup the size of a ping-pong ball.  Visualize a serving of meat the
size of your fist.
 
21.  When cooking (1) portion for each person or double the portion and freeze
one half for another dinner.
 
22.  Plan ahead, especially grocery shopping.
 
23.  Find support, exercise together.
 
24.  We are your support team. (TOPS group)
 
25.  If you go out to eat, ask for a doggy bag.  Take one half of your meal
home.  Have it for lunch the next day.
 
26.  Stay busy; take classes, crafts, exercise, go to movies, plays, etc.
 
27.  Buy your children treats that will not tempt you.
 
28.  Moderation is the key--one piece of cake a week is not going to sabotage
your diet.
 
29.  Buy individual portions if necessary to keep you from overeating.
 
30.  Post notes to remind yourself of your goals.
 
31.  Escape from emotional eating.
 
32.  Quiz yourself  as to why you are eating.
 
33.  Call a friend, or buddy.  (or e-mail your TOPS friends or write them a
letter.)
 
34.  Challenge the power of food.  Ice Cream is a poor companion if you are
lonely.  Are you going to be happier if you eat the whole quart of ice cream. 
Ask yoursellf questions and answer them.
 
35.  Up the ante.  If you are stuck in a rut and reached a plateau, increase
the intensity of your exercise for a couple of weeks.
 
36.  Look how far you have come!
 
37.  Don't give up....
 
38.  You can do it!
 
39.  Get inspired.  Read stories about people who have achieved their goals. 
 
40.  Visualize yourself being the weight you want to be at.
 
41.  Learn to like the trouble spots with your body.  I hate my legs!  My legs
let me walk and dance and take me everywhere I want to go.
 
42.  Pamper yourself, with everything but food.
 
43.  Don't compare yourself with others.  Reject other's standards.  Next to
Rose Ann Barr I am thin.  Next to Twiggy I am fat.
 
44.  Quit the numbers game with the scale.  Remember muscle weighs more than
fat.  A perfect size 8 could be 10 lbs. heavier on the scale, but look great
in a size 8.  Muscle is more compact.  I compare it with a trash compactor. 
Tone it up and it looks smaller.
 
45.  Stop being a perfectionist!  Walk a tightrope gets you to the other
side.  It does not matter how many times you fall off!  We just get up, jump
back on and keep traveling slowly an surely until we have reached the other
side.  For every step backward, we gain more knowledge and insight about
ourselves and find answers for success.
 
From:Karen-Fitness Manager of the Twinsburg Fitness Center back in 2000.