Written on Monday, September 15th, 2008 by Miroslav Nikolov

100 weight loss spots to check every day

I have made a decision to write a full list of weight loss tips, which you can check every day during your fat loss diet. These spots cover most of the problems you probably will have.

Internet space is full of weight loss tips, which can help you lose body fats and live health. I think here are most of them.

Let start.

1) Weight loss nutrition tips.

1. Eat every 2 – 3 hours.

Eating every two three hours will increase your metabolism and help you digest the food much better. You will build healthy habits, which will bring you better results during your weight loss quest.
Eat small meals, which will help you be hungry after 2 or 3 hours.

2. Do not skip your breakfast.

Your breakfast nutrition is one of the most important aspects linked to weight loss. Much people escape breakfast or just eat too small meal, which is wrong. Your breakfast is the time when you have to take most of your food, especially carbohydrate rich one. Learn from weight loss nutrition experience

3. Build healthy lunch habits.

Lunch time is tricky time. You are working man, you are hungry and you do not have big choice. Now is the time to think fast. Make your choice fast – choose rich protein food, veggies and small portion of carbo rich food. Instead of bread, choose veggies or just take half of your normal carbo portion.

Do it fast. It is time for best lunch nutrition.

4. Eat lot of protein with your dinner and no carbohydrates.

For your dinner choose protein rich food and veggies. Do not include carbo foods in your evening nutrition. It has to be small and no carbos and fats content at all. You have to prepare your body to use fats as energy source during the night.

5. Take most of your carbohydrate and fat foods with your breakfast and after training.

It is very important to eat more carbohydrates and fats with your breakfast and after training meal, because you have “Carbohydrate window”, which will help you to absorb them better. Your liver is empty after sleep time and it’s capacity is bigger, so you can eat more carbos and fats. It is the same after training.

6. Sweet food is allowed after training.

It is not necessary to stop completely sugar foods. If you can not stop them try to eat sweet stuff after training, because your body needs fast energy after it and sweet foods are good choice.

7. Choose carbohydrates instead of fats.

It is wise to choose carbohydrates instead of fats, because 1gr fat contains 8 calories, but 1gr carbohydrates contains only 4 calories.
So if you start your diet now try this small changes.

8. Choose protein instead of carbos and especially fats.

1gr protein contains 4 calories, so every time when you have chance take more protein instead of fats and carbos.

9. Eat protein with every meal you have.

The best choice if you want to burn more fats and keep your muscles untouched is to eat protein rich food with every meal you have.

10. Make “fast carbohydrates” slow carbohydrates.

You have to separate carbohydrate good and bad foods.
If you take protein with your meals this will slow down the absorption of fast carbos (sweet foods) and reduce bad consequences. Remember that protein can slow down carbo and fat digestion.

11. Reduce carbos in half.

If you start now you can reduce your carbos in half. This is going to bring you fast results and prepare your body for new diet.

12. Follow 2:1 rule.

This means that you have to reduce carbohydrates intake to 2gr per body kg for about 2 days. After that you can increase them to 3 or 4gr per body kg for a day and repeat the cycle.

13. Choose carbohydrates with low glycemic index.

Foods with low GI are: brown rice, cereal foods and all foods which are not processed. Your body will absorb them slowly and you will have enough energy and less fats.

14. Fruits can help, but not every time.

Fruits are good choice for weight loss diet, because they have many minerals and vitamins. But they also have fructose, which has high GI. This means that you should eat fruits with your breakfast and before training. Fruits are not good idea for lunch and dinner, but there are very different fruits.

15. Vegetables are great.

You can eat them with every meal you have. They are good choice for your diet and can really help you lose more weight and look healthy. Good combination is protein food and veggie salad.

16. Do not starve.

It is a big mistake. It is also stress for your body. When your body is stressed it starts to keep it’s fat reserves and use your muscles for energy.

17. Escape saturated fat acids.

There are different type of vegetable and animal fats.
Sources: palm oil, coco oil, all animal meat sources, bacon, red meat, solid cheese, ice-cream, yolk, chicken skin. Instead of them try these: soya, chicken meat, olives, some of the fish species.

18. Eggs for breakfast.

Eggs are good choice for morning nutrition. This is because your body needs fast energy and building sources. Eggs are the fastest protein rich food. Your body absorbs white of eggs for about 1 and a half hour.

19. Milk sources are great choice for dinner.

Your body needs building material during the nigh, so you need slow protein foods. All milk products contain slow protein – casein. Your body absorbs it for 5 to 6 hours. Eat milk during weight loss - this will keep your muscles.

20. Red and chicken meat for lunch.

Great choice for lunch. Meat sources contain neither fast or slow protein. It is in the middle, which makes meat good choice for lunch. It contains also creatine, which will give you strength and energy for training.

21. Do not overeat.

Try to separate your food into 5 to 8 small meals. Escape overeating. It is bad for your metabolism and stores more fats. It is very bad to feel full, so eat less and often.

Stop overeating = stop overeating consequences.

22. Do not forget about water.

Drinking water during weight loss can help you burn more fats. Do not expect miracles, but it can be another diet stroke. Drink water not Coke or juice.

23. Do not eat before cardio training.

Eating before cardio is not a good idea. You want to burn fats, but if you take carbo rich meal before cardio your body will use carbos for energy and keep fats untouched.

24. Separate your meal’s food into many small peaces.

This is helpful diet tip, especially when your food is not so much. This will trick your brain that you take as much food as before your diet. Also you are going to be less hungry. Painless weight loss diet, yes

25. Spice your food.

During your diet your food is not so much. You need to make it tasty and shut the hunger’s mouth. Also you do not have various food choice and sometimes your food is really disgusting. Weight loss spices are here to help.

26. Vary your diet.

It is not necessary to eat same food day by day. Make changes. Eat varied food and change it every week. You won’t feel the burden of the diet.

27. Learn more about weight loss nutrition.

Every time you have a chance read about foods and nutrition. It is helpful. You are going to know much more after a while and be able to achieve weight loss easier and faster.

28. Ask nutrition specialists and fitness instructors.

Use the knowledge of fitness instructors and diet specialists. It will help you learn faster and save you from future mistakes.

29. Get use to natural foods.

Get use to eat natural food. Escape to count only on supplements and herbal pills. Make your food and use it as main source to achieve weight loss results.

30. Cook your food 1 or 2 days in advance.

Make daily weight loss nutrition plan. If you practice this daily habit you are going to build discipline and save much more time. Also you won’t think about food all the time and have time for your daily tasks.

2) Weight loss training tips.

31. Do cardio.

Cardio is the best way to achieve physical weight loss. Do cardio 4 times a week for 30 min and your results won’t be late.

32. Do cardio in the morning.

This is the best time to do cardio. When you wale up and before eat your breakfast, choose cardio exercise and do it for 30 min.

33. Do cardio after weight training.

This is another good time for cardio. Weight training helps you burn the food you have taken and after that cardio starts to burn your fats for energy. Veloergometer weight loss training is good choice.

34. Do weight training.

This will help you burn even more fats and make your body look very nice. Your muscles will be bigger and stronger. More muscles less fats. Weight training can be lose weight training too.

35. Do circle weight loss training.

Circle training is busy people training. It is very good choice for people who do not have much free time. This training is short and combine weight and cardio training in one.

36. Do not rest too long between sets.

No matter your training is cardio or weight training, keep in mind that you have to have about 30 sec rest time between sets. This will increase even more your fat loss process. You can rest a bit more when you use squat as weight loss exercise.

37. Do not train too long.

Escape to train more than 1 and a half hour. Best choice is 30 min for cardio and about 45 min for weight training, This will help you escape overtraining.

38. It is not necessary to train every day.

This is one of these weight loss training myths - train more and you will burn more fats.
4, 5 times weight trainings a week is good choice. Also good choice for cardio. Give your body enough time for rest. Remember that you burn fats even when you rest.

39. Music, Music, Music.

Help your training with some music. It will help you increase your endurance and give you more strength. It is always good to turn your training into fun. Listen music and lose weight while walking.

40. Do your training when you have will.

The most productive training no matter cardio or weight training is the one you do with desire. You are able to put into it more strength and goal thinking.

41. Always eat after training or cardio.

It is very important to eat after training. You have to recover your body and muscles, otherwise they will stop work for you.

42. Keep your trainings max to 2 per day.

If you do 3 or even more trainings per day this will cause sure overtraining. Overtraining has very bad consequences and it is very hard to restore your organism.

43. Train all muscle groups.

Do not forget some of them. You have to pressure all muscles if you want to burn more fats and stay fit.

44. Focus on your week muscles.

If you have week and backward muscle groups focus on them and train more often. It is weight loss training myth to train only big muscle groups and skip weak ones.

45. Increase number of the sets in your training.

More sets – more fats burned. Increase number of the sets especially when you have big muscle group trainings.

46. Increase repeats number.

More repeats – more fats burned as well. Your endurance will go up if you do more repeats.

47. Use big muscle groups when you do cardio.

Big muscle groups like back and legs need more energy. You will be able to burn more fats if you count on them.

48. Use super sets technique to increase intensity.

Super sets are perfect choice for muscle antagonists like biceps-triceps and leg muscles. They will speed up your training and make your blood boil. Apply it to your arms weight loss training for example.

49. Change exercises with every training you have.

It is good to have unique training every time you go to the gym or train at home. Change exercises often and you will be able to derive maximum from your training.

50. Use different type of devices.

Include machines, dumbbells and bars in your training. Use these three types of devices with every muscle you have to train.

51. Do not train one muscle group more than one time per day.

Otherwise this will cause overtraining. May be this break abs myths, but you have to be careful.

52. Do not talk too much when you train.

You are in the gym for productive training and you have to be concentrated during it. If you talk too much you will rest too long and your results won’t be as expected.

3) Weight loss supplement tips.

53. Use different type of supplements.

There are so many supplements you can use. They are not unhealthy contrariwise, they are very helpful and can do things normal food can’t.

54. Use L-carnitine’s advantages to boost your cardio.

Carnitine is very popular and useful supplement. It is great for weight loss training and can increase your fat loss results.

55. Use L-glutamine to helps your weight training and keeps your muscles.

Glutamine keeps your muscles untouched during training, after it and when you sleep. You can use creatine supplement to help glutamine.

56. Use different kind of fatburners.

There is endless list of fatburners, but some of these supplements are fake and you have to study the companies in the market to know for sure, which of them produce good products.

57. Use different supplement combinations.

Many supplements work even better if you combine them with others. For example: whey protein + glutamine after training is good combination.

58. Use amino acids.

They will keep your muscles untouched and even put some muscles during your weight loss diet. You can find them as capsules or liquid form.

59. Whey protein – your best friend.

Whey protein is very famous weapon against fats. Drink it as shake after training and for breakfast. It is very fast protein. Your body will absorb it for 30 min.

60. Take weight loss supplements on an empty stomach.

It is wise to take most of the fat loss supplements on empty stomach. This will guarantee you maximum effect and fast “switch on“.

61. Be careful with the doses.

Always take as much as label says. It will protect you from side effects and bad consequences.

62. Mix your supplements and make them tasty.

If you have shaker you can make different mixes. You can put fruits or sugar substitutes.

63. Try Spot reduction supplements.

There are supplements, which can help you burn fats in definite body areas. You can not achieve that only with food and normal fatburners. Supplements with yohimbine can do that.

64. Do not use “magic” pills.

Do not use pills promise you fast and easy results. They will harm your body and make you even fatter. If you lose weight this is going to be temporary. You have to know about the fat loss pills side effects.

65. Use Omega 3 fatty acids.

Very useful and healthy supplement. Omega 3 will help you lose weight and keep your health high. Find supplements, which contain omega 3 fatty acids.

66. Use glucose with whey protein after training.

Glucose will deliver fast material and energy for your body after tiring cardio or weight training. Combine it with whey protein and glutamine for max results.

67. Use natural testosterone stimulators.

No matter you are man or woman more testosterone in your blood will increase fat loss results and protect your muscles. Search supplements with Tribulus Terrestris.

68. What about herbal supplements.

Some of them can really help you. But there are so many. You have to find company you are sure they produce good and healthy herbal products. Most of the firms are fake.

69. Do not use steroids.

Steroids can help you burn more fats fast, but health consequences will be catastrophic. So, forget about steroids.

70. Use vitamins.

Vitamins are very good helper. Vitamin C, vitamins from B group and many more are perfect addition to your nutrition.

71.Use antioxidants.

Antioxidants are good choice if you want to clean your body and increase weight loss results. Sometimes supplements can not help you, because your organism is full of toxins.

72. Take supplements with water or juice.

Most of the supplements work very good and fast if you take them with water or juice. So use your shaker often.

4) Weight loss motivation tips.

73. Be positive person.

No matter what your goal is try to be positive.

74. Escape negative thoughts.

Negative thoughts are anti motivation tool. Escape anti motivation thoughts. If you feel yourself having bad thoughts try to change them with something you like and makes you happy.

75. Imagine your goal achieved.

Try to be concentrated one time a day and imagine your goal achieved. This will stable your physic and help you be positive.

76. You can change your life.

Everyone can and you have to think like that. This will give you more self confidence and strength to achieve your goal.

77. Find inspiration.

It can be religion or motivational philosophy. People are different, so you can find inspiration somewhere else.

78. Find Mentor.

This is very wise choice. If there is a man who can give you advices and motivate you during your weight loss quest, it will be easy to achieve it.

79. Do your training with some friend.

If you have friends who share your interests and goal you can achieve it easier. It is always good to have someone to encourage you.

80. Surround yourself with people who share your interests.

If your friends have the same goals you can talk with them about it every time you want and you will have always someone to listen to you and give you advice.

81. Believe you can do it.

You have to believe that you can and will achieve your weight loss goal. If you have belief you have already passed half of your journey.

82. You have to have expectation.

You have faith, now is the time to have expectations. This will form your reaction when you achieve your goal.

83. Set a realistic goal.

Set goal you are able to achieve. If you set your goal too high it can be the reason for goal fail.

84. It is not important what other people think about you.

It sounds banal, but it is true. Your opinion about yourself is the most important. If you think you are cool then soon or later other people will start to think the same.

85. Every morning thank for what you have.

This is some kind of exercise and it will increase your self esteem.

86. You are unique.

Remember this thought. If you believe that you are unique (because it is true) you are ready to have what you want.

87. I love my family.

You have always count on your family. No matter if they share your interests or not you can find inspiration there.

88. Your goal deserves your efforts.

Do not think that your goal do not deserve all your efforts. If you are dedicated to it be sure results are coming and there is no place for weight loss failure.

89. Picture.

Take picture you like or find some. Every time you feel bad look at the picture.

90. Music.

You can do the same with your favorite songs. If you feel bad turn on the music and everything will be ok.

91. Value small things.

Your life is short and you have to value everything happened to you even small things. Sometimes they have really big power to charge you with energy.

92. Always smile.

Stand in front of the mirror and smile. Remember this image. Smile even you are unhappy. It is hard, but it is possible.

93. You are very strong.

Much people do not believe that they have enormous power. Sometimes you need to do something to unlock it.

94. Stay focused.

Stay focused and do not let something distract you. You have goal and it is your main priority. This doesn’t mean that you have to think only about it. There are many stay focused techniques.

95. Write down your goal.

Write your goal. This will make it more realistic.

96. Celebrate every time you go closer to your goal.

Celebrate when you burn pound of fats. Celebrate every time when you achieve it.

97. Help other people.

It is good to help other people. After that you are going to feel better and stronger. The feeling when you help someone is great.

98. Read something inspirational every day.

It is a book or story. If read about other people’s success you are gaining more self confidence and strength.

99. Set a priority.

Sometimes we are very weak. If you set a priority you are able to see your goal clearly and save your strengths for it.

100. Snap yourself every week.

Look your photos. Every time you see differences between “before and after” you are gaining strengths to continue.

I hope all these weight loss tips(spots) will help you. You can find training, nutrition, exercise and weight loss motivation. Check them during your weight loss program. Feel free to share more with me and the others.

Always look forward, never look back:)

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