'biggest Loser' Shares Tips For Shedding Pounds

Success in weight loss comes down to three principles: manage your mouth, multiply your muscle and master your mind.

Theyre the guidelines laid out by former Biggest Loser contestant Pete Thomas to a full house of attendees at the Rustic Lodge in White Township on Thursday.

The event coincided with Indiana Regional Medical Centers Institute for Healthy Livings Lose a Ton program, which is encouraging Indiana County residents to lose a combined 2,000 pounds with the help of the institute.

Its more than just diet, its more than just exercise, said Nancy Smith, Institute for Healthy Living director. Its diet and exercise together.

[PHOTO: Pete Thomas, who won $100,000 for losing the highest percentage of weight (185 pounds, 46.1 percent), spoke Thursday at the Rustic Lodge. (Teri Enciso/Gazette photo)]

Thomas appeared on the popular reality show during its second season in 2005.

When he first arrived, he tipped the scales at 401 pounds. After being voted off, he dedicated himself to continue his weight loss. Thomas was later invited back to participate in a segment that would reward $100,000 to the voted-off cast member who lost the most weight while off the show. Thomas proved he had stuck to his regimen when the scales showed he had dropped an impressive 185 pounds, bringing his weight to 216.

He now tours the U.S., bringing his message of positivity and weight loss techniques to those who seek to lose pounds and change their lifestyle. His 2012 book, Lose It Fast, Lose It Forever, accompanies him.

Thomas explained how he grew up in a poor family that moved around the country, about 12 or 13 cities by the time I was 12 or 13 years old. As a child, he developed poor eating habits that followed him into adulthood simply because he had not been taught differently. He learned to overeat when food was available.

Thats how many people gain weight because they develop habits or they didnt learn good habits when they were young, he said.

After trying different popular weight loss programs, he was invited to participate on The Biggest Loser.

I lost 83 pounds in 62 days, had a great, great experience, Thomas said, but then the real work began.

It was easy to keep the weight off when the cameras were on, he explained, but keeping it off once the show was over was the challenge. Thats when he developed his three principles.

Managing your mouth comes with education, according to Thomas. Food is fuel, and too much fuel is never a good thing. Thomas likened it to filling a cars gas tank. When the tank reaches full, the fuel stops.

He realized by making a few changes to the types of food he was eating, or modification, not starvation, he could get the same amount of food but cut the calories. He advocated tactics such as using turkey bacon instead of regular bacon or 95 percent lean beef instead of regular beef. The portions remain the same, but the calories are reduced.

When multiplying your muscle, Thomas explained its important to personalize a workout that will last what he called a forever workout.

During a question-and-answer segment, he explained that his workout typically consists of 80 percent cardio and 20 percent resistance. While cardio is great for the weight loss, he said, resistance shouldnt be neglected. Muscle has a higher metabolic rate than fat, and building muscle to replace the fat will help reduce the risk of developing loose skin where the fat used to be.

Finally, mastering your mind is as simple as setting realistic goals.

Weight loss should be a measurable goal, according to Thomas. Whether that is losing a certain number of pounds, building up to a certain distance while running, or working toward a lower blood pressure, all goals should be able to be tracked. Collaboration is important as well, he said. Working with a team helps with motivation.

Those involved with the event responded positively to Thomas presentation.

Pete is extremely dynamic, probably one of the most dynamic speakers Ive ever heard, said Dr. Patrick Carone, medical director for the Center for Weight Loss at IRMC. We had a great turnout and I think well get some good refers to the center and get folks motivated to make a change in their life and get healthy.

Carone said he handles the medical pathway to weight loss through IRMC. Individuals looking to start a program can receive a consultation through him in which he can give information on basic wellness concepts as well as screen people through pre-exercise stress testing. These individuals are then referred to the Institute for Healthy Living to further their program.

Smith runs the institute through the S&T Wellness Center, inside Indiana Total Therapy along Shelly Drive in White Township. She explained after a $20 initiation fee, the program costs $35 per month.

Some insurances do have a fitness benefit, she said. Most do not. So, if you do have a fitness benefit, then we work with that.

The center offers programs every month and is a medically based fitness facility that Smith described as somewhere between having a normal gym and a personal trainer. Everyone who joins has a program designed for their needs, and a trainer explains how every machine works. Two people are always there to make sure the equipment is being used properly and at the right level of resistance.

Thomas said he felt the presentation went well.

I love the energy, he said. We had a packed house here tonight, and just to see that many people come out, and really on a topic thats about them.

He explained that after leaving The Biggest Loser he went back to his full-time job of real estate investing. After keeping the weight off for three or four years, he was approached by schools to teach his system of weight loss to adults.

I thought it would be a weekend seminar, he said, maybe four hours. By the time I pulled together all the stuff I had learned, I had 15 hours of material.

He now travels a few times a month, giving his message of motivation.

Its been a great opportunity to share with others the life-changing message.

Thomas book, Lose It Fast, Lose It Forever, is available at the Book Nook along Philadelphia Street in Indiana.

Original Story Here


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  1. Reply

    QUICK TIPS FOR WEIGHT LOSS? Anyone have any quick tips for quick weightloss? any foods i can eat/ drinkk??

    1. Reply

      Weight loss tip 1: Decide how much weight you need to lose – Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn’t a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

      Weight loss tip 2: Time management – This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking – all within your current work and home life routine. If you don’t do this now, your days will be rushed and unplanned, and you won’t be able to sustain your weight loss efforts.

      Weight loss tip 3: Stock your kitchen – Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step – cooking healthy meals at home.

      Weight loss tip 4: Eat healthy homecooked meals – Whether it’s you who’s cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who’s lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you’ll start seeing results in no time.

      Weight loss tip 5 : Start a cardio + weights workout – A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

      Weight loss tip 6: Alter your snacking habits . Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that’ll satisfy every craving of yours.

      Weight loss tip 7: Have at least one active hobby – It isn’t sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn’t a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you’ll have fun along with the healthy weight loss

      Weight loss tip 9: Drink plenty of water – You’ve known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it’s time to stop that. Check out some exciting ways to make water interesting and you’ll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

      Weight loss tip 10: Plan healthy vacations – Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren’t impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that’ll help you stay fit forever and not short term weight loss quickfixes

      good luck.

  2. Reply

    Any Weight Loss Experiences Or Tips? I have lost 50lbs so far (after the birth of my daughter)and still would like to lose another 50. It seems that when I constantly think and obsess over the weight I gain, but if I dont I lose easier. I lost the first 50 by not sitting on my butt as much and not eating so much crap. Simple as that. Now I feel overwhelmed that I still need to lose so much more. I look better and get compliments, but still am big. Any experiences with weight loss would be great. It seems overwhelming at time, but I am tired of being fat I want to wear cute clothes again.
    I have a toddler and dont have time to go to the gym or go running. I am a stay at home mom.

    1. Reply

      Top weight loss tips

      Today there is too much information available on losing weight that has become more confusing and sometimes difficult to follow. It’s actually very easy to lose weight if you follow my weight loss tips.

      * Be in right frame of mind
      Before you can start any diet program you need to be in the right frame of mind. If you do not feel good about yourself you probably will not want to choose healthy foods. You cannot expect the act of going on a diet to make you feel better about yourself. The only way you can choose to eat a healthy diet to lose weight is if you have a positive self-image.

      * Eat whole food
      Top weight loss tips
      Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine.

      * Eat fresh fruit
      Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.

      * Drink enough water
      Drink the best weight loss supplement known to man, water. Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help fill you up.

      * Always chew your food
      Always chew your food well. Chewing your food well will ensure that you get the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps aid in digestion.

      * Take small meals
      Eat small, frequent meals in a day. Large meals tax your digestion system, making it work harder. Taking too much time in between meals makes you hungrier for the next meal.

      * Include protein at meal
      Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

      * Shut off TV while eating
      Shut off the TV whenever you eat – that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

      * Increase your physical activity
      Increase your physical activity. Most people are over weight because of a lack of physical activity. Start walking more, bicycling, walks your dog for longer periods of time, swim, dance and leave the car at home when you can. It’s important that you choose a physical activity that you enjoy because you’ll stick with it.

  3. Reply

    Weight Loss!!!!!!!!!!? Im 15 yr old guy and i need 2 lose weight any tips

    1. Reply

      Weight Loss Tips

      The most important thing to remember as you begin any weight loss plan is that there is no quick fix or magic pill that will help you lose your extra pounds and keep them off. The most successful weight loss plans combine healthy eating, balanced nutrition and regular exercise to help you lose weight. Often, people find themselves in a perpetual diet cycle, always thinking they have a few pounds to lose, or yo-yo dieting – losing weight and then gaining it right back, only to start dieting again. By putting more emphasis on improving your health, experts agree that you can raise your overall self–esteem, resulting in healthier eating habits, long-term weight loss and improved health. Successful weight loss over the long term will likely include: adhering to a healthy lifestyle (including nutritious foods and physical activity), making changes in the way you think about food, and paying attention to reasons why you eat (emotions, boredom, or reward vs. actually being hungry). To lose weight, you must eat fewer calories than your body uses. This doesn’t necessarily mean that you have to eat less food. There are many ways you can continue to enjoy foods you like while working towards your weight loss goals, creating and maintaining a healthy lifestyle: Create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling. Choose sensible portion sizes. Using your measuring cups at home will help you learn how large a recommended serving size really is.When dining out, try splitting an entrée with a friend or family member or saving half of your food for later. Choose low-fat dairy and meat products. In addition to helping you lose weight, low-fat dairy products can help to prevent and lower high blood pressure. Engage in daily physical activity. Engaging in some kind of physical activity – whether it be gardening, dancing, walking, or playing golf or tennis – will enliven your physical and mental health and help to keep the extra pounds off. Plan your meals and snacks ahead of time and tune into the feelings you experience while eating. By planning your meals ahead of time, you will be less likely to binge on less healthy foods and more inclined to eat in moderation and when you are truly hungry (not when you are feeling unpleasant feelings such as boredom, stress, or loneliness).

  4. Reply

    Weight Loss Tips Please? :)? I’m 14
    5ft 7.6
    12st 8lbs
    Im overweight 🙁
    any tips on how to lose weight quicker and easier 😀

    1. Reply

      This tips is long but it help me a lot i hope it help u too!

      cardio exercise and eating breakfast fruits, whole grain cereals and egg-white are great options help boost metabolism which help lose weight faster & burn more calories so eat egg in every morning omelet or boiled etc..to get protein which important for your body for losing weight
      stay way from junk food, fries

      Do 30 minutes of cardio training [dancing, jogging, aerobics, yoga , running, bicycle, swimming, kick boxing … ] and 30 minutes of strength train [weights, arms, setup, crunches for abs, legs workout and stretches]
      workout 3-6 times on week. 30min or 1-2 hours

      # Walk 30 minutes a day – no excuses
      # dont set watch TV or computer more than 2 hours stay active.
      # Be aware when you eating dont eat front TV, Eat when you are hungry & eat slowly
      # Restock your kitchen with healthy food
      # dont skip meals eat every 4 hours & eat 3 healthy small meals & 2 healthy snacks instead 3 big meals
      # Eat when you are hungry & eat slowly, chew more!
      # Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
      # Eat 9 handfuls of vegetables more than fruits each day also eat 1 small handful nuts
      # you have to learn about calories you should take, look & learn label on sodium,sugar,fat,carb,calorie and read ingredients
      # Avoid trans fat in label (Avoid partially hydrogenated oils,Shortening, palm kernel oil and coconut oil) and saturated fats at all cost
      # Avoid white food such as enriched wheat flour/white flour (white bread and rice, potatoes,white starches – white pasta, crackers, cakes,donuts,pizza ,and simple sugar, including high fructose corn syrup. Sugar, sugar, sugar. The #1 killer for trying to lose belly fat, get a 6 pack, or achieving that flat, tight, sexy stomach. Avoid high fat foods (butter,margarine, cheese, milk ) go for low fat
      try to avoid processed or refined carbohydrates
      # Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
      # Eat less fat ,sugar and your sodium (salt) recommends less than 2,300 milligrams of sodium daily—that’s about 1 teaspoon of salt. our bodies’ needs (about 1,500 milligrams) .
      #Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
      # Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
      # Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
      Also, cooking medium heat is ideal but oil alone is not recommended.
      # All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
      # Complex Carbohydrates
      * Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
      # Stop eating 2-3 hours before bed time & dont eat carbs on dinner and sleep night 8 hours,
      # Fill up 25-30 grams of fiber.
      #Drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated, drink 8 glasses of water
      # dont eat under than 1,200 calories
      # if you take in more calories than you burn through daily activity and exercise you’ll gain weight__regardless of whether those calories come from “good” natural foods or “bad” processed meals. it’s that simple: Eat less exercise more,
      Best Fats; Monounsaturated Fat Foods
      * Avocado * Oil (canola, olive, peanut, sesame) * Olives (all)
      * Nuts * Peanut butter, old-fashioned * Sesame seeds

      Good Fats: Polyunsaturated Fat Foods
      * Margarine (first ingredient is polyunsaturated oil)
      * Mayonnaise (regular or reduced-fat)
      * Nuts (walnuts) * Poultry
      * Oil (corn, safflower, soybean, cottonseed)
      * Salad dressing (regular & reduced-fat)
      * Seeds (pumpkin, sunflower) * Liquid Vegetable Oil * Eggs * Meat

      Bad Fats:Saturated Fats ( no more than 7% saturated fats)
      * Bacon & bacon grease * Cheese * Milk
      * Butter (stick, whipped, reduced-fat) * Eggs
      * Coconut Oil * Cream * Cream cheese
      * Ice cream * Lard & salt pork * Palm kernel oil * Cocoa Butter

      Bad Fats: Trans Fats (no more than 1% trans fats)
      look in ingredients Partially Hydrogenated Fats or Shortening
      * Margarine (stick) * Nondairy creamers * Baked Goods
      * Fired Foods * Also Found in Naturally In Meat & Dairy Products In Small Amount

  5. Reply

    Does Anyone Have Any Good Weight Loss Tips? Or Good Diets To Try? I need to loose as much weight as poss before september 23rd to get into my wedding dress… anyone have tips? ive tried 3 diets and none of them work for me, slimming world, weight watchers and g.i diet!
    i have noooo willpower 🙁

    1. Reply

      Weight loss tips

      weight loss tips to help you lose weightNeed some help with your weight loss? Below are some great weight loss tips to help you that extra bit, these weight loss tips offers pointers for pratical, effective weight loss tactics. Tips include healthy eating advice, support, exercise, preparation of food and much more. Enjoy!

      Tip #1
      To make a delicious low fat mayonnaise simply combine one teaspoon Dijon mustard or one teaspoon satay sauce with low fat yoghurt.

      Tip #2
      Avoid skipping meals. Eating increases your matabolism, thus skipping meals can ‘trick’ your body into slowing down its metabolism in an attempt to conserve calories during a period it perceives as a situation where limited fuel is available.

      Tip #3
      Stuffing vegetables such as capsicum and zucchini with tasty fillings of mince chicken, meat or tuna are easy to do and very healthy and low fat.

      Tip #4
      Pita bread roll ups or wraps with salad fillings, are great for picnics, school lunches or to take to work.

      Tip #5
      Exerise, exercise, exercise! Exercise increases your metabolism and burning off excess fat. When is the best time to exercise? Our metabolism slows down about 8 hours after we wake up, so 30 minutes of exercise in the evening, before dinner will increase your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.

      Tip #6
      Adding alfalfa or mung beans to your salad brings in extra iron.

      Tip #7
      Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.

      Tip #8
      Plan the week’s family menus in advance and just purchase those ingredients at a once weekly shopping trip.

      Tip #9
      Be positive! The more you feel good about yourself the easier and faster it is to lose weight.

      Tip #10
      Learn how to make over family favourite recipes by cutting out fats, salt and sugar. Substitute non fat yoghurt for cream, stir fry minus oil and use herbs and spices instead of salt for flavour.

      Tip #11
      Please consult your doctor before beginning an exercise or weight loss program.

      Tip #12
      Eat slowly and chew each bite completely to decrease your appetite

      Tip #13
      Eat three small meals and two snacks daily instead of two or three huge meals.

      Tip #14
      It’s a myth that you need oil to stir fry! Use chicken stock instead and cut down on hidden fat.

      Tip #15
      There is more fat in a plate of toasted muesli than a plate of bacon and eggs! Purchase non-toasted muesli instead.

      Tip #16
      Avoid removing the skins of fruits and vegetables – most of the nutrients are concentrated just under the skin.

      Tip #17
      Hot water with a squeeze of lemon before breakfast get the metabolism going for the day, helps prevent constipation and is excellent for the skin.

      Tip #18
      The best source of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.

      Tip #19
      Find a weight loss “buddy,” club, or support group. This will help you stay with your weight loss program.

      Tip #20
      Though difficult, try not eating 3 hours or more before bed time.

      Tip #21
      I cut up a whole watermelon and leave it in the fridge to snack on over a few days. it is sweet, juicy, yummy and filling. it really has helped me because when i go to the fridge looking for something when i see the watermelon it stops me having something more calorie laden. having it handy so that it is just as easy to eat as a biscuit or whatever makes the world of difference. eating at night time is my downfall too. i cant just not eat at night so i allow for it in my daily eating. i have those 97%fat free rice crackers and/or fruit or air popped popcorn. for me i just cant not eat at night time. i find i dont sleep very well if i go from dinner time to breakfast without anything. although we do eat dinner very early (around 5.30) because we like to eat with the kids. i think it is best to know your weaknesses and try to work around them. also, i dont think it can be said too many times – drinking water makes all the difference.

      Tip #22
      Make pasta your fast food choice – you can prepare a pasta meal and salad in 10-12 minutes.

      Tip #23
      Chilli helps to speed up metabolism – even the milder varieties.

      Tip #24
      Omelettes can be made just using egg whites! A dramatic reduction in fat.

      Tip #25
      Limit salt in cooking. Other names for salt include baking soda, baking powder, MSG and soya sauce.

      Tip #26
      For low fat gravy, drop ice cubes into the baking tray. Fat will stick to the ice cubes and can then be removed.

      Tip #27
      Chew sugarless gum. It speeds up the digestive system, burning more calories, and sometimes kills a craving.

      Tip #28
      Drinking hot water as appose to cold water can increase the speed of your metabolism and burn more calories.

      Tip #29
      Make casseroles the day before use. Refrigerate and skim fat from the top before re heating.

      Tip #30
      Always eat before you go food shopping and always prepare a shopping list. Only purchase food which relates to your weekly menu plan and don’t be tempted to buy goodies.

      Weight loss Tips

  6. Reply

    Help…I Need Weight Loss Tips!? I am 25 an considerably overweight. I just found out that I am not very healthy and want to make changes to loose the weight naturally before considering any type of surgery. Please help!!!!
    Thank you all for your advise. I should have mentioned before that I work 84 hours a week as a nursing assistant. I find it very hard to come home and work out when I have been running around all night and have been on my feet for 12 hours. Any thoughts on how I can incorporate something into the limited time off that I have????

    1. Reply

      Here are a few tips;

      WHEN to eat for losing weight…

      • Eat (at least) three times a day.
      Because when you eat only once a day, your metabolism gets slower than it already is! That’s the main reason. Sounds funny, but to lose weight… you must eat (the right things, of course)
      • Eat low-fat, high-fiber foods such as salads and vegetable pastas.
      • Your last meal should be before 18:00. Try.
      OK, one apple after 18:00
      • Don’t starve
      Starvation is not good for losing weight, nor your health.
      Starvation is the worse thing you can do in a weight loss diet.
      • Try oatmeal instead of cornflakes for breakfast–eating oatmeal can help reduce cholesterol levels, and its high fiber content will keep you full longer.

      WHAT to drink for losing weight…

      • Drink 6-8 glasses of water every day !
      Can be tap, plain, mineral, sparkling. I just love mineral sparkling water!
      This improves your bowel, reduces the “hunger” sensation, and hydrates your skin. Your skin will look much better after the first weeks!
      Don’t believe the slogan “water makes me fat”. Beside being stupid… you might get into serious troubles with your kidneys.
      • Drink ONLY natural juices, freshly squeezed!
      Don’t drink Coca Cola, Pepsi, Spite etc. during the diet. Even lite or light versions.
      • Avoid those vending machines by carrying around your own healthful foods and leaving pocket change at home.

      Exercise for losing weight…

      • If you want quicker results – exercise would be good.
      • Don’t just sit in front of the TV and eat peanuts…
      I guarantee THIS won’t work for your weight loss…
      • Start a regular exercise program and stick with it. Don’t be afraid of those sweat suits and Lycra pants!
      • Start swimming. Swimming is an excellent exercise to get involved with, since it increases blood flow and uses muscles we don’t regularly use. Start a swimming program and try to do it 3 times a week. You will feel excellent and rejuvenated.
      • Clean your house! It is a great exercise idea if you work from home. Housework can burn off loads of calories. Start by vacuuming, polishing, dusting and cleaning glass/windows. Make your house sparkling clean while burning off excess weight.
      • Choose an exercise program that you enjoy, and don’t shun the unconventional. For instance, did you know that regular vigorous dancing is exercise too?
      • Also Cardiovascular exercises such as running, jogging, or aerobics will help you lose that unwanted belly fat. Weight training can also help you lose body fat because the more muscle mass you have, the more ability your system has to burn body fat.

      Good luck!

  7. Reply

    Am I Overweight? Weight Loss Tips? I am 5 feet tall, (a girl) and I weigh 118 pounds. I am really self-concious about my weight but my friend keeps telling me that I’m not overweight, I’m just wondering whether or not she’s right…? Also, does anyone have some good weight-loss tips? I’m athletically challenged so I really don’t play sports, is there any other way I can increase my metabolism speed?

    1. Reply

      Diet drugs frequently work by increasing your metabolism. don’t take them. they’ll wreck your body. i’ve included some tips for losing weight below… find a bmi calculator. go to webmd.com. it’ll tell you if you’re overweight.

      hi! i’m a 20-something american woman who lives in italy… during high school and university i was hopeless, but due to some weird circumstances in my life i ended up becoming a track runner and moving to italy. i’ve learned a lot about this stuff.

      you can really easily be screwed by a number of factors in the states… NO, i’m not going to tell you to workout or go run, but there are a few things you should know…

      the only way to lose weight is to burn more calories than you eat. you’ll need to find how many calories you need to eat every day- (this depends on your gender, height, age, etc) i’ll post a link for an online calculator below.

      the “average” calorie intake listed on the back of every package in an american grocery store is 2,500 calories daily. IF YOU ARE A TEEN GIRL, this is probably very wrong. your calorie needs are probably much less. (the 2,500 cal ‘average american’ takes in a lot of old, fat, tall men.) MY average is 2,200- but i work out 5 times per week.

      PLEASE find a good online calculator, but a 5’7” girl at 130 lbs who does NO physical activity would need about 1,500 to MAINTAIN her weight.

      to put this in perspective: a ‘super size’ big mac meal at mc donald’s has 1,600 calories. great, if you only want to eat one meal per day.

      after you figure out how many calories you need to eat every day; here are some simple rules:

      1. cut out any beverage that’s not water. if you think you can’t do it; make iced tea or lemonade at home. (20 oz of coke = 250 calories, a venti mocha frappuccino at starbucks = 500. that’s a lot of calories, when you consider a big mac has 600, and a plate of pasta with tomato sauce about 400… though that’s an ENORMOUS plate of pasta- versus one very SMALL hamburger.)

      2. don’t eat any sauce you can’t see through. (mayo has about 100 calories per tablespoon, 1 packet of ranch dressing at mc donald’s = 230, barbecue, etc. i have included a link below for a site that will tell you the calorie count of the foods you eat at restaurants: thedailyplate.com)

      3. don’t eat while watching television, and don’t eat ‘straight out of the bag’… put a portion on a plate- you’ll be more aware of how much you’re eating.

      4. don’t buy ‘snack sizes’ you’ll eat 20% more snack size oreos than the big ones… they’ve planned it that way. (though oreo does now make ‘100 calorie per bag’ oreos. they don’t have cream filling.)

      5. prepare your own food. american food labeling is crap. ‘reduced fat’ can mean that it’s reduced from the ORIGINAL product, which doesn’t get you anywhere, if the original product was a coronary in a bag. when you prepare it yourself, you know what you’re eating.

      6. if you do decide to do something active, make it something you like, join a group, go at least twice a week, and you have to go even if you don’t feel like it. if you don’t follow these rules, you won’t stick to it, i promise.

      7. don’t look at your weight, look at your BMI. (your body mass index) an average girl should have a bmi of about 20%– meaning that 20% of her body weight is composed of fat. (a HEALTHY 5’2” girl that’s 100 lbs, will carry about 20 lbs of fat. it’s dangerous to get below 13%. if the same 5’2” girl weighs 160, it’s unhealthy- but not because of the pounds, because the PERCENTAGE of fat is WAY too high.) anyway, if you’re bmi is healthy, you’re healthy. there are bmi calculators online that will tell you your percentage.

      8. eat every 3 hours, if you can, small portions. set the alarm on your cell if you need to. take a power bar (or similar) in you purse ALWAYS. (i like LUNA bars, they’re $1 per, but taste good, and will actually save you money, as they’ve got all the vitamins and minerals of a full meal.) if you HAVE to eat fast food, order kid’s portions.

      i know a lot of professional female athletes, and although they don’t have tummies, many have a diffcult time getting a 6-pack (abs), and most of them have cellulite on their thighs. cellulite can be made worse by eating saturated fat (butter), and those deposits can be nearly permanent. the quickest way to reduce the appearance of cellulite, i think would be tanning cream.

      if you have any amount of fat, it will show up first on your stomach. there are a lot of people that have strong stomach muscles, but the smallest bit of fat will cover over it right away. so a 300lb woman might have stomach muscles of britney spears (i’m not talking about a ‘ripped’ tummy, but a cute flat beachy one… :p ), but seeing as the stomach is the first place fat goes, you’d need to get rid of the fat before you’d be able to see what’s underneath. a ‘6 pack’, therefore is really a sign of someone in very, very good health.

      i won’t tell you to exercise, but remember- the more you move your body, the more you can eat without worry!

      all diet programs that you PAY for offer do everything i’ve just said for you, esp. weight watchers, whose ‘point system’ is exactly what i’ve done above.

      hope i didn’t sound preachy, and i hope it helped.

      p.s. when you look for info online, especially calculators, make sure the source is reliable (like http://www.webmd.com), and make sure to type in ‘teenage girl’. you have special, different dietary needs. you’ll need a bmi calculator, calorie intake calculator. then ‘thedailyplate.com’ will tell you how many calories are in the food you’re eating.

      http://www.ahealthyme.com/topic/calneed, http://www.thedailyplate.com

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