Get 101 Free Weight Loss Tips for Easy Weight Loss!
I’m going to roll out 101 free weight loss tips over the next several weeks so this page will grow over time. I realize that not everyone wants to take hoodia diet pills for weight loss (or any diet pills for that matter) and not everyone wants to jump on the latest diet craze or start exercising for hours each day.
The good news is, you don’t have to do any of those things to lose weight! Weight loss isn’t about diet pills, dieting, or even exercise. It’s about reshaping your lifestyle one small step at a time!
With the 101 free weight loss tips here you’ll be able to slowly tweak your daily habits so that over time large changes have actually taken place. The end result is that you’ll live a totally different lifestyle and you’ll lose the weight you’ve always desired without a lot of effort.
Have you ever heard of the saying, “You eat an elephant one bite at a time?” That’s how you should approach weight loss. Instead of making huge changes overnight to your lifestyle, implement one of the 101 free weight loss tips everyday and in no time the inches around your waist will melt away!
Tip #1: Drink Plenty of Water
Our body needs a lot of water to function at its maximum potential so don’t deprive your body of it. Water is not just a way to flush out toxins but if you have more water in your body you will generally feel healthier and fitter. Water is also a terrific appetite suppressant so it will discourage any tendency to gorge. The best thing about water is that it has no calories at all so you can drink as much as you’d like without feeling guilty.
Tip #2: Wake up to a glass of water
Before even taking in your morning coffee or morning tea, make sure you take in a glass of water first. It’s the best way of letting out your digestive juices and reduces the quantity of the morning beverage you’ll want to take in with your breakfast.
Tip #3: Drink water before having breakfast
Aside from the benefits you get from water, it also fills up your stomach even before you start your meal and will therefore help keep you from overeating.
Tip #4: Continuously take in water while eating
Drink water after every spoonful. Not only will you feel fuller without eating more than you actually need, you are also helping the food to settle faster in your stomach.
Tip #5. Avoid sweetened drinks
Sodas, colas, juices, and fizzy drinks are all packed with tons of sugar that wouldn’t get you anywhere on your weight loss goals. If you must have the occasional sip, try diet soda.
Tip #6. Feast on water-containing fruits and vegetables.
Organic foods that contain 90 to 95 percent water such as watermelon and tomatoes help fill you up without adding to the pounds, so you should feel no guilt if you indulge in them.
Tip #7. Choose fresh fruits over fruit juice.
Fresh fruits contain only natural sugars while some fruit juices are already processed and sweetened. Plus, fruits are rich sources of fiber and vitamins that the body needs.
Tip #8. Go for fresh fruit juice.
Can’t stay away from fruit juice? It’s all good as long as you stay away from those that contain artificial sweeteners and flavors and stick to the real thing. Better yet, process your own fruit juice.
Tip #9. Stay away from processed fruits.
Processed fruits such as those preserved in cans are typically added with sweeteners. Also, they tend to lose the fiber, minerals, and vitamins that fresh fruits have.
Tip #10. Up your fiber intake.
The body could sure use a lot of fiber to keep it going. The great thing about fiber is that it does not leave any unwanted pounds. Fruits and vegetables are a good source for this.
Tip #11. Eat lots of vegetables.
Vegetables are the healthiest and best components for a weight loss diet. Green leafy vegetables in particular, are abundant in fiber, vitamins and other nutrients.
Tip #12 Be a smart eater.
Losing weight entails discipline. Don’t just eat whenever you feel like it. Remember that we eat to satisfy our body’s hunger and not to fill ourselves up with tasty food.
Tip #13. Keep an eye on what you’re eating.
There are foods that are generally better for us than others. Some foods can easily pack on the pounds. Be discerning and watch what you eat.
Tip #14. Get that sweet tooth under control.
Sweets equal to more calories. If you really want to lose weight, then better keep away from the cakes and chocolates you would normally indulge in.
Tip #15. Stick to a regular eating pattern.
Schedule your meals at relatively the same time everyday and stick to that schedule. Any deviation from your eating pattern could cause changes in your appetite and lead you to eat too much.
Tip #16. Eat only when hungry.
Listen to your body for hunger signs. Having ready access to delicious food should not serve as a license to just eat anytime. Also, don’t ruin a week’s worth of dieting by indulging yourself during parties.
Tip #17. Take snacks if needed but think healthy.
No one ever said that you can’t take snacks while on diet but the key thing is to stay away from sugar and calorie-loaded foods such as junk foods, french fries, and most carbonated drinks.
Tip #18. Remember that vegetables make a healthy and non-fattening snack option.
Try munching on carrots to fill you up until dinner time comes. Carrots and other vegetables have none of the sugar and fats but instead contain essential vitamins.
Tip #19. Keep in mind that tea and coffee with sugar and cream can ruin your diet.
Here’s something that most dieters don’t know: tea and coffee don’t help with weight loss goals if they come loaded with sugar and cream.
Tip #20. Stick to black tea or coffee.
If you must have these beverages, then drink them black. Without sugar, tea and coffee are more diet-friendly.
Tip #21. Be a calorie counter.
Dieters who are mindful of the calories that they take in every time they eat have more chances of being successful in losing weight than those who don’t.
Tip #22. Burn the excess calories over the weekend.
If you’ve been counting your calories diligently, you’d know if there are a few or a lot that needs to be burned off. Use the weekend for some routines that can surely remove the extra poundage.
Tip #23. Avoid fried foods.
Fried foods are not only sure to bring in some extra weight, they are very unhealthy as well. The less fats and oils present in your diet, the faster you’ll lose weight.
Tip #24. Eat regularly — avoid skipping meals.
Skipping meals will only give you the mindset that you can snack on whatever you like because of this “sacrifice.” Don’t skip meals; instead, eat small portions of healthy foods.
Tip #25. Include fresh vegetables in your regular food intake.
While vegetables are good for one’s health in general, fresh veggies are best compared to cooked and canned where some nutrients may be removed in the process. Make sure though that the ones you consume are pesticide-free.
Tip #26. Limit your egg intake to once a day.
Eggs may not be such a healthy idea if eaten more than once a day. The ideal frequency is about 3x per week but once a day will do especially if you have them boiled, not fried.
Tip #27. Go easy on chocolates.
Chocolates sure are delicious but the sugar and calories they contain would be more than our diet can handle. Once in a while is tolerable, but don’t overeat during those times.
Tip #28. Make sure you have a balanced diet.
If possible, take something from all the food groups even if you eat less amounts. Use variety in your diet so you won’t get bored and just quit.
Tip #29. Say no to alcohol too.
Beer in particular, can pack on belly weight, while other alcoholic drinks, while not particularly fattening by themselves, are usually taken with lots of food.
Tip #30. Take your breakfast as early as possible.
The idea is not to wait until you are very hungry to prevent you from overeating. Keep in mind though, that you should still eat enough to get you through the day as breakfast is the most important meal.
Tip #31. Carbohydrates should take up about 50% of your diet.
No less than 50 to 55 percent of your daily intake should consist for carbohydrates. It is the best source of energy to keep you on the go for hours.
Tip #32. Proteins should be about 20% to 25%.
Proteins are the building blocks of the different processes in the body and can aid in building up our immune system and in disease recover.
Tip #33. Limit fats to only 15% to 20%.
We rarely have a meal that doesn’t include an form of fat in it. The truth is though, fats should only compose about 15 to 20 percent of our dietary intake.
Tip #34. Go vegetarian.
For meat lovers, this may seem like going overboard but a vegetarian is actually your best bet to losing the extra weight and being as healthy as possible. If you can’t totally give up meat, then just limit it and add more veggies.
Tip #35. Choose white over red.
No, I’m not talking about just the color but meats. White meat from fish and fowl are known to be healthier than the red meats such as beef and pork.
Tip #36. Choose high fiber over white bread.
High fiber mutigrain bread is the healthier choice compared to white bread. Plus, it allows you to increase your fiber and protein intake.
Tip #37. Cut down on pork.
Pork and pork products as bacon and ham doesn’t do anything to help you lose weight or make you healthier. Go easy on the pork and see the weight slowly go away.
Tip #38. Cut down on sugar too.
Constant sugar intake can accelerate weight gain, which is something you would definitely not want to happen. If you need a dash of sweetening, use sugar substitutes instead.
Tip #39. Opt for frequent smaller meals.
Try having smaller meals 5 to 6 times a day. This could be better for weight loss than eating only 3 meals but going for larger portions.
Tip #40. Try having cheat foods.
These are actually the foods you so crave for, but instead of totally indulging in them, do some cheating. This means that you will only eat small portions, just to let you have a taste and then give away the rest.
Tip #41. Avoid fats as much as possible.
This tip can never be overemphasized as taking in too much fat is the unhealthy way to put on weight. The fat content of any food should be no more than 30% of the total calorie count.
Tip #42. Limit salt intake too.
Too much salt can lead to obesity, and I’m sure you’d rather eat bland food than be obese.
Tip #43. Switch to cholesterol-free butter.
This tastes just like table butter but is not fattening. It’s a small change but combined with others, can lead to a big difference.
Tip #44. Go for baked instead of fried foods.
Baking uses less fats and oils than frying so it is a healthier alternative when preparing food.
Tip #45. Use a non-stick frying pan.
This is one solution to cutting down your use of oil because with this type of pan, you won’t need to add more oil.
Tip #46. Boil vegetables or eat them fresh.
Steaming veggies or eating them raw are the most weight loss-friendly ways of vegetable preparation. This is perfect for cabbage, cauliflower, and other vegetables.
Tip #47. Munch on parsley every so often.
Care for more veggies? Snack on parsley and take advantage of its health benefits, plus it’s a natural breath freshener.
Tip #48. Go low-fat or no-fat.
When doing your grocery shoppng, always try to look for low-fat or no-fat varieties of whatever food you are buying. There should be plenty to be found as more people are going for the healthier options.
Tip #49. Don’t crash diet.
More often than not, they don’t work and will only cause you to develop unhealthy eating habits. And once you to stop, you could stand to put on more weight than what you lost.
Tip #50. Put your teeth to good use.
Make it a habit to chew your food well. This doesn’t only digest sugar in the saliva which is an important process, it is also essential to proper digestion.
Tip #51. Choose dry wine over sweet wine.
As its name implies, sweet wine contains more sugar than the “dry” variety.
Tip #52. Be consistent in your fitness routines.
It doesn’t even have to be very rigorous when you start or you could end up with torn ligaments. But keep at it, gradually increasing your pace, and you’ll be sure to see results.
Tip #53. Monitor your weight.
Check your weight every now and then once you start working out. Don’t expect to see huge changes immediately but I’m pretty sure that any weight reduction can go a long way in encouraging you.
Tip #54. Reward yourself for any improvements.
Set goals and give yourself a treat every time you achieve a target. Don’t indulge in food though. Spa massages or some new shoes would be worth looking forward to.
Tip #55. Give yourself a break from exercise.
While this may not be the best way to keep the momentum going, your body also needs to rest. So set aside one day every week to give yourself a chance to recuperate.
Tip #56. Exercise outdoors.
Don’t limit your routines inside the gym. Enjoy the outdoors too and take in some much needed fresh air and sunshine.
Tip #57. Do some research on fitness.
Don’t just exercise for the sake of doing so. Find out the type of workouts that will best fit your health and weight loss goals.
Tip #58. Have a workout buddy.
Everything is easier to do when you have somebody to do it with. Just be sure that your exercise partner is as committed to weight loss as you are.
Tip #59. Know when to stop.
When your body has had enough exercise it will send you signals which you need to listen to. This is especially important when you are just starting out.
Tip #60. Step up your workout pace gradually.
When you feel that you can already exercise for longer periods, or have more intensive workouts, then just do it. Avoid sudden changes but do it gradually over time.
Tip #61. Find the best exercise routine.
Even better than starting an exercise routine is sticking to it. Choose the best pattern that will best suit your lifestyle and your schedule such that you can really keep at it.
Tip #62. Walk instead of just standing.
If you find yourself mulling over something and just standing, keep yourself moving instead and walk or pace about. It helps in your thinking process and burns calories better too.
Tip #63. Stand instead of just sitting.
When you find yourself in a situation where you could just as easily do what you’re doing in a standing position than sitting down, then do it.
Tip #64. Sit instead of just lying down.
Unless you’re sleeping of course, you could also just sit down to rest. In case you haven’t noticed, the rule in the last three tips is to choose the position that gives you less comfort.
Tip #65. Resist all urges to become a couch potato.
Having to do nothing than just sit in front of the tv and munch away on junk food the whole day may sound like an appealing idea but that’s the last thing you’d want to be.
Tip #66. Get up from your desk once in a while.
If your work keeps you glued to your desk for hours on end, make an effort to get up and do some stretching every half an hour.
Tip #67. Take mobile calls walking.
Try to squeeze in any form of exercise in whatever you do. Why not take your calls while walking about, or better yet, going up and down the stairs?
Tip #68. Say no to elevators, yes to stairs.
Again, the idea of exerting more effort to burn more calories. Unless you’re really pressed for time when at work, make the stairs your default means of going up or down.
Tip #69. Quit smoking.
Smoking can give way to irregular eating habits and dependence on certain foods like coffee. Kick the habit once and for all.
Tip #70. Give yourself a daily run.
Running at least 10 minutes a day doesn’t require all that much effort but it can take you all the way to a healthy heart.
Tip #71. Walking helps too.
If running is too strenuous for you to start with, try brisk walking then. Fifteen minutes of brisk walking daily is a basic fitness exercise.
Tip #72. Walk instead of driving or commuting.
If your destination isn’t that far, take a walk instead of driving over. Not only does this keep you fit, it also saves you gas too.
Tip #73. Drink black coffee before a workout.
Some people find that drinking black coffee before exercise helps them lose weight more. While no research or nutritional facts support this, there’s nothing to lose so you might as well try it.
Tip #74. Drink coffee moderately.
As a follow up to the above tip however, it’s also not good to drink too much coffee. Doing so could desensitize your body to the fat-burning effects of caffeine.
Tip #75. Change tv channels manually.
Throw away that remote control and get up when you want to switch to another channel. This may be a minor effort but again the idea is to keep yourself moving as much as possible.
Tip #76. Do things yourself.
Rather than getting one of the kids to get you a glass of water or let the dog fetch the paper, do it yourself and burn more calories.
Tip #77. Choose the stairs over the escalator.
Just like the elevator, escalators are only good for those who don’t have any unwanted pounds. If you have the stairs option, choose that over the escalator.
Tip #78. Do something productive during commercial breaks.
Many of us watch tv as part of our relaxation at night. While it would be difficult to follow the plot if you keep moving about while watching the show, you don’t have to watch the commercials, do you?
Tip #79. Wriggle your toes and fingers.
Do these whenever you have the chance as this is not only a way to reduce stress but also a simple form of exercise for your joints.
Tip #80. Dance, dance, and dance.
Fill the air with upbeat music, let your hair down, and just dance like there’s no tommorrow. This is another great way to relieve stress and to just shake off the excess “baggage.”
Tip #81. Play with frisbees.
You don’t even need a group of people to play with you. Just have a frisbee or a soft flying disc with you in a wide open space and have a game of throw and fetch. You’ll be sure to get your whole body worked up.
Tip #82. Walk part of the way home or to work.
If you can’t entirely walk to work and back home, then get off a block before your intended stop and then just walk the rest of the way.
Tip #83. Do pelvic gyrations.
Of course, make sure first that nobody’s watching. Gyrations are a big help as the middle part of the body is where fat and excess weight accumulate most because it often gets the least exercise.
Tip #84. Tuck your tummy in while you walk.
Keeping your posture can make the excess weight less noticeable while walking. Plus, keeping the tummy in and the chest out can put constant pressure on your stomach muscles.
Tip #85. Do breathing exercises.
You’ll be surprised at how proper breathing can help in your weight loss efforts by exerting pressure on your midsection.
Tip #86. Try the benefits of yoga.
Yoga can help you control your body muscles and joints, and instills discipline so that keeping fit and losing weight is easier.
Tip #87. Give a free massage.
Not only will you give your partner or a friend a pleasurable way to relax, you will also need to exert much effort and lose weight in the process.
Tip #88. Do some pillow-punching.
This may sound pretty silly, but believe me, pillows can be a good substitute for punching bags if you don’t have one at home.
Tip #89. Take the steps two at a time.
If you’ve mastered the stairs already such that going up and down doesn’t seem to have that much effect on you, try taking them two at a time. Just be careful not to trip.
Tip #90. Follow your dog.
Try taking your dog for a run and let him take the lead. You’ll end up panting after him — and burning a lot of calories in the process.
Tip #91. Take dancing lessons.
Dance your way to being slim. Learning some new dance moves is one of the most enjoyable ways to lose those extra pounds.
Tip #92. Push against the wall.
Do some wall push-ups when you get the chance. Lean against the wall with your face very close to it and your hands flat against it. Then slowly push your body away from the wall.
Tip #93. Go swimming.
Swimming is one of the best forms of exercise there is. Whenever you get a chance to take a dip, use this time to work a few laps in the pool.
Tip #94. Indulge in sports.
Another fun way to lose weight is enjoying a few hours of sports such as basketball, volleyball, or tennis. Get yourself all sweaty and feel the extra pounds melt away.
Tip #95. Make sure to warm up before a workout.
Before you start your fitness routine, don’t forget to do a 5 to 10 minute stretching and warming up so as to get your body ready for more strenuous exercises.
Tip #96. Let your mobile phone help you exercise.
It’s simple really. Don’t carry your phone around. Instead, leave it near enough where you can hear it ringing yet far enough so that you would need to get up and walk over to answer it.
Tip #97. Do some simple exercises in the elevator.
If you can’t take the stairs for some reason, then at least make an effort to do some form of exercse while in the elevator. Try raising yourself up and down to stretch your toes.
Tip #98. Take a good look a yourself.
Look at yourself and your body by standing in front of a full-length mirror. Then turn to either side. If you don’t like what you see, then use this to motivate yourself into sticking to your weight loss efforts.
Tip #99. Do some stationary biking.
If you don’t have the fitness equipment for it, then try doing it on the banister rail of your house stairs, provided it can support you.
Tip #100. Maintain your posture.
Even while sitting down, flatten that tummy by keeping your back straight. This practice doesn’t only tighten your stomach muscles, it also helps you avoid back problems later on.
Tip #101. Tuck your stomach in as you breath.
Here’s another tip for that midsection bulge that looks like it’s there to stay: Breathe in as much air as you can while tucking your tummy in as hard as you can too. Hold this position for a few moments then slowly release the air.
