Monday, March 16, 2009

TIP #27: A few tips for simple easy weight loss

Many people have a hard time at losing weight because they try to make major changes and go on a ‘diet’. I hate to be a pessimist, but going on a ‘diet’ does not work period. I prefer to use the term ‘change of eating habits’. People make major changes and expect to see instant results.

Think of it like this, you know you have been feeling overweight. It took many years to pack on the extra pounds, and it will be a long steady progression taking getting the weight off. At first major changes are going to seem very unnatural, and that’s ok!

The key is making your weight loss challenging, but fun and exciting! Keep it simple, one item and one day at a time. This will allow you to be able to manage your own weight loss and to enjoy the simple things life has to offer!


1. Baby steps! Do you wake up at 5am for a work out? It may work for some of us, but it is not needed! Let’s start by getting up and moving around. Take the stairs instead of the elevator, take a walk after lunch, park further away in the parking lot, do jumping jacks while you watch TV, play tennis with your kids, walk the dog… There are so many ways to get a few more steps and burn a few more calories daily. A pedometer is a great way to track this progress.

2. Is that a soda I see in your hand?! A 12-ounce can of soda has 140 calories and 39 grams of carbohydrates. If you have one can a day, over the course of the year that adds up to over 51,000 calories -- that's roughly 14 pounds! Switch to coffee or tea to save calories and carbohydrates, but stay away from sugar and cream to keep the count down.

Sports drinks are another decent alternative. The beginner exerciser does not need them. If you are exercising for 45 minutes or less, water will be just fine to replenish you. Most of these other drinks pack over 100 calories and can undo a lot of the exercise you just did.

3. Hold the MAYO! One tablespoon adds about 100 calories and 10 grams of fat to your sandwich. If you must use mayo, switch to the light stuff and get about half the fat and calories. Mustard will work for your sandwich; it has 10-20 calories per tablespoon.

What tips and tricks do YOU have for weight loss? Which ones can be easily added to your routine?

Questions or comments, you can email me at


  1. Great tips! I couldn't agree more with the term "change of eating habits" as opposed to diet. I've tried a million different diets and it really all boils down to portion control and what you choose to put in your body.

  2. Great blog.
    Just like My Sensei I also agree with those tips.
    Everyone should be conscious about their health especially as we grow older.

  3. These tips are truly very simple and effective to lose weight. I will try it and hope I will lose my weigh through these tips. Great tips!!!!!!!!