Simple Weight Loss Tips

It's a simple concept, really...

If you take in more calories than your body burns, you'll gain weight. Eat fewer calories than you burn and you'll lose weight.

But you don't have to starve yourself to reduce calories...

or eat nothing but grapefruit five times a day.

For most people, those kinds of diets simply don't work.

You can start out by making just a few small changes to your eating habits.

If you're like a lot of people you eat more than you really need to. The easiest way to reduce your calorie intake is to eat smaller portions.

You don't need to eat a 16 oz. steak for your meals. Six ounces will do just fine. If you need to fill up more, increase your portions of salads and vegetables...

But skip the croutons and Ranch dressing. Sprinkle on a few raw sunflower seeds and use vinegar and oil instead.

And go easy on the gravy and butter. Those veggies will taste great with just a light sprinkling of salt or nutritional yeast.

And know that you're doing your body good by supplying it with necessary vitamins and fiber.

Cut down on between meal snacks.

You don't have to quit snacks entirely. Just reduce your intake of high calorie/low nutrition snacks...

Replace those candy bars, cookies and snack chips with fresh fruit or vegetables. Eat a handful of raw nuts or a slice of real cheese.

Ounce for ounce, you'll do your body a lot more good.

Once you see yourself starting to lose weight, avoid rewarding yourself with food. That will just send you right back into the old, destructive eating habits.

If you do slip up and eat more than you should, don't beat yourself up...

Hey, it happens... Sometimes you fall off the wagon. But it isn't the end of the world. You're not a failure just because you backslide once in a while.

Just work back into your healthier eating pattern, and move forward.

Weight loss is a journey. Go ahead and take those first steps...

Learn what causes your cravings for food.

Discover why you can't stop eating junk...

Even though you know it's bad for you!

Find out how low blood sugar, blood sugar imbalance, emotional triggers, hormones and allergies can make you eat and eat and eat...

Even when you're not hungry.

Learn how to beat your cravings for...
* alcohol
* coffee
* chocolate
* bread & pasta
* dairy products & wheat
* cookies, cakes, pies & donuts
* fast food & pizza
* meat
* fats & oils
* salty snacks
* soda, candy & sweets...
* and more

This helpful guide explains every type of common food craving, and provides you with an arsenal of tools to battle those cravings...

Every time they strike!

Learn to Beat YOUR Food Cravings NOW

Once you start eating healthier foods, you also need to start exercising. Exercise is what burns the calories you consume.

You don't need a gym membership to lose weight...

And you don't need a lot of expensive equipment. All you need are some simple, inexpensive items.

For the best results, you'll want to do two types of exercise...

You want to do some strength training to build muscle, and you'll need to do some type of cardio exercise to burn calories and strengthen your heart and lungs.

Let's start with strength training: The main reason to do these exercises is because they build muscle... and muscle burns more calories.

To build up your abs - or abdominal muscles - do some simple crunches and sit-ups. (Look below for a video on how to do crunches)

But don't overdo it, or you could hurt your back.

To build up your arms and chest, buy an inexpensive pair of handheld weights. You can buy weights ranging from 2 pounds to more than 50 pounds.

You can even start out at no cost by using cans of soup instead of weights...

Hey! Why not? No one's going to see you working out in your own home.

The most important thing to keep in mind, is to start off easy. Use light weights, and don't start right off trying to do a two-hour workout.

A few minutes a day, or even every other day is a good start. You can move up to heavier weights as you feel that you're ready.

One big advantage of strength training is that your muscles will be nice and toned once you lose the fat.

In addition to building up muscle, you'll also want to work your heart and lungs. You can do this through cardiovascular exercise.

Jogging, biking, aerobics... even walking will help you burn calories, and improve your cardiovascular health.

You don't really need any equipment at all for this. You can go to a local park or just walk around the block. If the weather is bad, go and walk around inside your local mall.

If you don't have time to go for a walk, you can still burn some extra calories...

Use the stairs instead of the elevator.

When you go to the store, park farther away from the entrance and walk those few extra steps.

If you have some time on weekends, take your bike out for a ride.

And, if you have the budget, there are several exercise machines that will help you get your workout.

Stair steppers, exercise bikes, treadmills, and other machines will get your heart rate up, and help to get you healthy.

With weight loss, as with any other goal, you'll want to keep track of your progress. The best way to do it is to simply step on the scales.

You'll want to weigh yourself at regular intervals. Every month, every week, or even every day. Keep in mind, however, that the smaller the interval, the more fluctuation there is in the weight. If you weigh yourself daily, it is very likely that you'll lose weight some days, and gain some on others. With a longer interval, such as a month, you'll see more consistent weight loss.

Try to weigh yourself under similar conditions every time. If you weigh yourself in the morning one day, before you eat anything, and then weigh yourself the next day after lunch, you will probably see a weight gain. So, try to always weigh yourself around the same time of day, so you have a good basis for comparison.

Chances are you will eat a bit more than you should from time to time, or you'll get lazy with your exercising. Don't worry about it, it isn't the end of the world. Just take some time to refocus on your weight loss goals, and move forward. Before long, you will start to see the numbers on the scale go down.

Consult your doctor before you start any exercise program.

I can't guarantee that you'll lose weight by following these tips, but they've worked for others. You won't lose weight quickly, but you will lose weight...

and, if you stick to your plan, you'll be more likely to keep it off.

It doesn't take a lot of time or money to lose weight. All it takes is a committment to make the necessary changes in your life. You'll be glad you did.