Weight-loss Tips From Bob Greene

2012-10-11-omaglogo.jpg By Bob Greene[1]

Over the past decade, I’ve noticed that people tend to make the same mistakes over and over again when it comes to losing weight[2] and staying healthy. Luckily, you don’t have to follow in their footsteps.

1. They work out simply to burn calories. What matters more is exercise intensity. Vigorous exercise dulls your appetite, while moderate exercise stimulates it.

2. They strength train with two-pound dumbbells. Heavier weights will help you build bone mass. You should be able to complete only 8 to 10 repetitions of each exercise.

3. They substitute pie for the pie chart. Draw a circle and divide it into wedges, like a pie. Label each wedge with some aspect of your life — your finances, your kids, your spouse — then, using a plus or a minus sign, note whether each area is going well. Work on nurturing areas that you’re unhappy with, and your weight will be easier to control.

4. They aren’t aware of third-hand smoke. These foul-smelling toxins can linger on your hair, clothes, carpet, and furniture. Even if your partner isn’t lighting up inside the house, third-hand smoke can harm you and your family.

5. They keep eating until they go to bed. Make a hard-and-fast rule: no eating within two hours of bedtime.

6. They don’t pay attention to the hunger scale. Imagine a scale from one to five — one being full, and five being ravenous. If you’re hitting a three — your stomach’s grumbling, you’re physically dragging — it’s time to eat. Any lower than that, and you’re eating to fill an emotional need, not a physical one.

7. They don’t think about how relationships affect their motivation. If you’ve got a strong support network, you’re less likely to de-stress by crashing in front of the TV or eating poorly.

8. They think a finite goal is the only thing that matters. I’ve seen clients reach their goal weight, then gain it back once they realize that life isn’t suddenly perfect — even at a size 6. Make your goal to live a healthy life, no matter what’s on the scale.

9. They fall for the latest fad. A “cookie diet” is not a sound nutritional plan.

10. They underestimate the power of 80 percent. People tend to have an all-or-nothing attitude when it comes to living healthy. But if you can put these tips into practice even 80 percent of the time, you’re still going to be successful.

Keep in touch! Check out HuffPost OWN on Facebook[3] and Twitter[4].

Earlier On HuffPost: Bob Greene Reveals The Ways You’re Sabotaging Your Workouts

  • You’re De-Stressing Between Sets

    Chilling out between weight sets is one of the most common mistakes Bob spots at his boot camps and the gym. To increase strength, you need to do your second and third sets of 8 to 10 reps with slightly fatigued muscles. If you have enough time to vent to your workout partner, then your muscles have enough time to recover. Instead of taking a break, Bob suggests, take a brief “pause” that lasts for just 15 to 30 seconds. “Any more than that and you’ll lose the benefit you gained from the previous set,” he says.

  • You’ve Devoted Yourself Exclusively To Bikram Yoga

    Since ditching the gym for the yoga studio, you may have improved your flexibility, but Bob says your cardio has probably slipped, and your overall fitness level may not be as high as you think. Bikram can’t provide the perfect workout — and neither can running, cycling, swimming or any other activity you do exclusively. In his book 20 Years Younger, Bob found that the people in the absolute best shape were those who switched between three to five different exercises each week. That’s the best way to work as many muscles as possible and avoid injuries from overuse, he says.

  • You’re Obsessing Over Your Biceps

    Bob often sees people lingering over super-slow biceps curls and then complaining that they don’t have time to work other parts of their arms. “Biceps are one of the least functional muscles for real life,” he says, pointing out that we rely more on our triceps for putting boxes on shelves, pushing up out of an office chair or reaching into the back seat of a car. He recommends mixing popular biceps exercises with moves that work the triceps, shoulders and back.

  • You’re Not Obsessing Over Your Abs

    Although everyone covets a six-pack, Bob says that the core tends to be the most underexercised part of the body. After 30 minutes of cardio, 20 of weights and 10 more of stretching, who has the time? But Bob says the abdominal muscles stabilize the body and protect the back, and they’re key to preventing injuries and taking a workout to the next level. Experts estimate that as many as 80 percent of us will experience back problems at some time in our lives, so it’s worth making time for planks and other core exercises.

  • You Think That Taking The Stairs Replaces The StairMaster

    Bob is always fielding questions about getting fit on the go or maximizing calorie burn during the workday. While he strongly recommends squeezing in activity whenever and wherever we can, it’s important to remember that small changes like standing while talking on the phone are meant to help compensate for our increasingly sedentary lifestyles. Walking up one flight of stairs can’t replace 30 challenging minutes at the gym. Bob says that to lose weight and get in great shape, you need to squeeze in at least five vigorous workouts a week.

  • You’re As Addicted To Your New Fitness App As You Are (Or Were) To Angry Birds

    Tracking your workouts can be highly motivating, but with advanced apps that let you monitor every step, bite and sip and then compare your progress with your friends’, this can turn into an addiction where the goal is to get the best score, not necessarily the best workout. Bob suggests taking a look at your fitness goals (to lose weight? to finish a race? to develop more muscle?) and making sure that your app is actually the best tool for achieving them.

  • You’re Counting Bars And Sports Drinks As “Energy” Instead Of Food

    You may not realize that the high-carb energy bar you stashed in your gym duffel has 250 calories. Bob says it can take as much time and effort to work off one of these sports snacks as a candy bar. Adjust your total calorie consumption and your workout time — or eat half the bar.

  • 15 Minutes Into Your Workout, You Still Feel Fantastic

    One of the best ways to break out of a plateau is to increase the intensity of your workouts, says Bob, but this may not be easy. To find out if you’re working hard enough, imagine a scale from 0 to 10, with 0 being how you feel at rest, and 10 being an all-out sprint to the finish line. Aim for a 7 or 8, where you’re breathing heavily and not able to comfortably carry on a conversation. So if you feel as though you could keep going forever, it’s time to crank it up.

  • Your Favorite Machine May Be A Slacker

    Not all machines are created equal. For example, Bob says, you get the most challenging elliptical workout from machines that force you to lift your knees as if you were running (instead of letting you slide your feet back and forth) and that have arm handles with at least the same amount of resistance as the pedals. Other machines that take your workout to the next level: stair climbers with real steps, spin bikes that are sturdy and offer a smooth ride as well as a wide range of resistance settings, and stationary bikes with moving arm handles and wind resistance.

Also on HuffPost:

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  1. ^ Bob Greene (www.thebestlife.com)
  2. ^ losing weight (www.huffingtonpost.com)
  3. ^ Facebook (www.facebook.com)
  4. ^ Twitter (twitter.com)

Original Story Here


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By Bob Greene Over the past decade, I've noticed that people tend to make the same mistakes over and over again when it comes to losing weight and staying healthy. http://www.huffingtonpost.com/2013/04/30/weight-loss-tips-bob-greene_n_3045234.html

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  1. Reply

    I Am A Teenager What Are Some Weight Loss Tips And Ways To Appear Thinner? I am a teenager and I need help so please help me… I’m desperate. I want a higher self esteem.
    Please, can someone give me some weight loss tips like high calorie burning excersices, health food, some sort of plan and also tips to appear thinner. Thanks!

      • HealthNut
      • May 5, 2013

      Some easy weight loss tips :

      Eliminate Eating Junk Food.
      Drink a Lot of Water
      Reduce the Size of Your Portions
      Lower Your Calorie Consumption Without Deprivation
      You Want to Start Exercising Regularly
      Sleep Well- Practice a Good Night Sleep

  2. Reply

    What Are Some Weight Loss Tips And Ways To Appear Thinner? I am a teenager with a problem and I need help so please help me… I’m  desperate. I have Lupus and when it flares up I have to take prednisone which causes weight gain. I want a higher self esteem. Please, can someone give me some weight loss tips like high calorie burning excersices, health food, some sort of plan and also tips to appear thinner. Thanks!

      • HealthNut
      • May 5, 2013

      There are some good tips listed in the answers, here are a few more. Recent studies have shown that having eggs for breakfast will increase energy during the day and act as a natural weight suppressant. Have listed an article on using eggs as a weight loss food. Tracking your daily food intake and daily exercise will help a lot in determining how much you are really eating and working off each day. Have also noted a article that list a few easy ways to work exercise into your routine.

  3. Reply

    Where To Find Weight Loss Tips, Programs And Detox Programs For Dummies? Where to find weight loss tips, programs and detox programs for dummies?

      • HealthNut
      • May 5, 2013

      You can try http://detox-programs.net for many weight loss tips and detox programs

  4. Reply

    Weight Loss Tips And Help On Loosing Weight Ready For Prom? Im 15 and hopefully going to prom in the first week of July, as im British we only get 1 prom so its really important to me that i look nice 🙂
    Im very overweight at the moment, last week i weighed 12stone 9lbs (177 pounds) and now i weigh 12 stone 5lbs (173 pounds) but i know it won’t be like this every week.
    Are there any weight loss tips that can help me? I currently only eat 3 meals a day and 1200 cals as recommened on my app.
    Also what weight roughly should i be in July by your weight loss ideas?
    BQ- Im tanned, fat (hopefully not soon) and has long brown hair any ideas on what the dress could be?

    Thank you so much!

      • HealthNut
      • May 5, 2013

      First off, have a great time at the prom! Secondly, you want to get to that lower weight doing it healthy. 1200 is a reasonable amount of calories, but I’m pretty sure those calories are not coming from all the nutrients your body needs. You don’t want your weight loss coming to a crashing halt! I know all about the crazy diets out there. You don’t have to spend ANY money on a quick fix or gimmick that may not work or work only for a few weeks. I have been on a natural eating plan and I lost 50 pounds in about 5 months. You’re younger, it may be faster. I also incorporated lots of exercise to burn more fat. This way of eating is called Paleo, or the Cave Diet. Eat everything your ancestors ate! If mother nature made it, eat it, if man made it, don’t touch it! It’s as simple as that. Go to the Cave Diet link below. You will lose weight, feel happier, glow from the inside out. Good luck!

  5. Reply

    Does Anyone Know Any Good Weight Loss Tips? I’ve been struggling for the past few months to drop the last few pounds I need to fit in my cheer uniform from last year. Does anybody know any good, fast, sufficient weight loss tips that can help me drop 10-15 pounds by at least January? Please help!

      • HealthNut
      • May 5, 2013

      The best advice I could ever give you is losing weight takes time. If you’ve tried and failed many times (which is what I am going through), you have to start slowly. Maybe start cutting out bad things in your diet little by little. You can’t expect to go from eating sugary processed foods and not exercising much to extreme healthy eating and exercising 7 days a week in one day, or even one week. You have to learn to control yourself and that means start small and keep everything under control. Another VERY important thing to remember is to NEVER EVER EVER give up! No matter if you go a whole week eating junk foods and not exercising, that does not mean you have to give up and never reach your goals. Just think, well, next week I’ll do better and get back on track. You have to believe you can do it. You have to want it for yourself and no one else.

      Exercise at least 5 times per week. I suggest strength training and cardio. Let’s say Monday you walk/run for 30 minutes, then Tuesday you would do push ups and sit ups and planks, and squats and then take a break Wednesday and start back up on Thursday.

      As far as your eating you really need to watch what you eat! That is the most important step. Portion control is important. If you normally get a big dinner, then cut the amount of food you get in half and that will help a lot. Another way is to get your plate and only eat 3/4 of the food you have on your plate.

      Eating healthy, lean meats, whole grain breads, and staying away from sugary things and high calorie foods. Always remember that cutting out something bad with something healthy really makes a difference. Drinking sodas and eating candy bars is empty calories. If you replace those things with a whole grain waffle or one small piece of dark chocolate it will really help.

  6. Reply

    Can Someone Give Me Some Weight Loss Tips? I do gymnastics and dance. I am a female, 13 yrs, 5’4 and about 130 lbs. I feel gross. I at least want to be 100. I am planning on running in the morning along with an excersize video, at school we run for 5 minutes every day, in the evenings I will take my dogs for a walk, and doing gymnastics/dance stuff downstairs. Can anybody give me any weight loss tips.

      • HealthNut
      • May 5, 2013

      Drink more and more water and don’t eat oily and junk food . Walking, gymnastic and dancing are good way to reduce weight. You will achieve your desired weight in some days.. Keep going..

  7. Reply

    What Are Your Best Weight-loss Tips And Motivations? How to get up each morning and go for a jog?
    How to avoid the cravings?

    Tell us your best weight-loss tips/motivators/play lists…anything!

      • HealthNut
      • May 5, 2013

      When it comes to losing weight, staying motivated is one of the hardest thing to do. You tend to want to give up after not seeing results early in your program. However, you should keep you eye on your goal. Whether it is to lose 10 pounds, 25 pounds or even 100 pounds. You see the only person that knows what you really want is you. Tell yourself you can do it and follow through with your program. Below are some tips to help you stay focus and lose weight.

      Tip #1- Avoid going on the scale on a regular basis. For most people the is a bad habit. You see the scale can be very discouraging. If you constantly go on the scale and do not see a decrease in your weight you will feel like giving up because you may think that your program is not working. But note that the scale can be misleading. You see while you are losing weight, you are also building muscles. Therefore it will not show on the scale since the mass of your muscles will replace the weight loss. So to avoid feeling discouraged, you should avoid the scale.

      Tip #2- Do not compare your body with others. Everyone has a different genetic make up. Some people can lose weight fast while some people will take months. Now if you are comparing yourself with others, you will only discourage yourself more and not focus on your real goal that you want to achieve.

      Tip #3- Treat yourself after you cross small milestones. This will motivate you to continue. So break down your long term goals into smaller goals and once you achieve one of your goals, treat yourself to something nice.

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