100 Free Tips to lose weight.

1. Substitute fruit purees for butter or margarine. They are easy to
prepare in a food processor and will significantly reduce calories and
fat.
2. Cheese is good for you, but the fat is not. Try this: Zap cheese in
the microwave and drain off grease.
3. Exercising before you eat just makes you hungrier. Exercise AFTER
eating when the body has to work harder to digest food.
4. Don’t eat while watching television. You can become so engrossed
in your program that don’t realize how much you are eating.
5. Too many people skip breakfast. Eat in the morning when the body
burns more calories.
6. Water mixed with fructose suppresses appetite better than glucose
with water or diet drinks. Drink a glass of orange juice one half to
one hour before a meal.
7. Avoid trans-fatty acids. Use olive, corn or canola oil when cooking.
8. Switch from whole to skim milk. All the nutrients are there without
the fat. Okay, at least cut back to low fat!
9. Limit yourself to just four egg yolks a week.
10. Trim all fat from meats before cooking. You’ll be amazed at how
much you reduce your fat intake if you take this one small step.
11. Eliminate fried foods. Do we need to say why?
12. Cream sauces like Alfredo and hollandaise are loaded with fat.
Use tomato based sauces instead of cream.
13. Use lemon juice or low sodium soy sauce for flavor.
14. Don’t skip meals. When you do, you eat more at your next meal
and usually eat the wrong foods.
15. Read labels – check fat, sugar and carb content.
16. Stop buying on impulse. Never shop for groceries without a list.
17. Avoid shopping when you are hungry – eat first!
18. Shop for groceries once a week and only buy from your prepared
list.
19. Head directly to the fruit and vegetable aisles when you enter
the grocery store. Fill up your basket in these aisles and you’ll be
less likely to buy binge food.




20. If you have a local “farmers market” where you can buy your
fruits and veggies off the truck, by all means do so. They’ll be
fresher and tastier.
21. Make sure you buy everything you need for your weekly meal
planning. Returning to the grocery store numerous times increases
the risk of buying what you shouldn’t. The grocery stores know
their business very well and present items that are hard to resist.
22. Vary your foods – introduce something new each week. Menu
planning can become boring when you eat the same things. That
boredom translates into over eating. Try new healthy recipes each
week.
23. Stay away from processed foods as much as possible. Yes, they
are very convenient. They are also loaded with fat and/or sugar,
not to mention the chemicals.
24. The ads are soooo compelling. Cut fast food from your diet!
25. Eat more fish but avoid breading or batters. Fish oil is good for
you.
26. Eat more vegetables. Try mixing and matching fresh vegetables
for variety.
27. Steam your veggies instead of boiling them. They’ll taste better
and you’ll retain more of their nutritional value.
28. Use fat free or low fat salad dressings or make your own using
lemon juice, spices and a tiny amount of olive oil.
29. Exchange water for soft drinks – yes, even diet drinks!
30. Slim down with casseroles – just use lean meat and veggies.
31. Go ahead and snack, just snack on good stuff, like raisins, nuts
veggies and dried fruit.
32. Never eat while you are standing.
33. Don’t sample when you are cooking. A taste here, a little bite
there and before you know it you’ve eaten an entire portions
without sitting down at the table!
34. Don’t give up potatoes. A baked potato has 0 grams of fat and
only 160 calories. Just don’t eat fries that weigh in at 13 fat grams
and 480 calories!
35. Stay away from pastries. They are loaded with fat and are also
loaded with sugar.
36. Eat more salads but don’t let salad become boring. Add different
ingredients. Throw in a few raisins, canned beans like garbanzos
and vary your dressings. Leave out the mayo!
37. Limit your intake of meat to just two or three meat choices per
week and select more “white” meats than red.
38. You don’t have to give up dessert, just rearrange it. Try mixing
fresh fruits with low fat yogurt. Strawberries with banana yogurt is
delicious!
39. Add nuts to your yogurt and salads. Chopped nuts make a great
alternative to “breaded” style garnishes like croutons.
40. Replace white bread with whole grain bread. If you can find
bread that still contains the “wheat germ,” buy it!
41. When baking, applesauce makes a great substitute for
shortening.
42. Prepare foods in different ways. Instead of traditional frying, try
stir-fry and use a low fat spray or non-stick pan.
43. Reduce portions at meal time. We live in a “jumbo size” world.
There’s no reason why the portions we consumer need to be super
sized as well.
44. Measure portions one time to get an idea of what a portion of
any given food should be. Do it once for each food that you
commonly eat. Eventually, you will be able to “eyeball” a proper
serving.
45. Keep a food diary of everything you eat. This is the first step to
acquiring a new, healthier life style.
46. Wait no more than five hours between meals or snacks. This
regiment will help to stabilize your metabolism.
47. Specific food combinations can help to burn calories by
enhancing your metabolism. Eat carbs that are rich in fiber. They
take longer to digest and you will feel “fuller” for longer periods of
time.
48. Use fresh or frozen fruits and vegetables. Canned veggies are
okay in a pinch, but generally include more salt than you need. By
the time they are canned and processed, they have lost much of
their nutritive value.
49. Eat more yogurt. Yogurt is a protein as well as a carbohydrate
therefore giving you the small amount of energy needed to burn the
protein.
50. Add more tuna to your diet. You can grill it, broil it, steam it and
poach it, all without any added fat.
51. Try different varieties of beans rather than sticking to the same
old type you are accustomed to. Beans are a great source of
energy, protein and fiber.
52. Beware of misleading claims. Reduced fat merely means that
the item has 25% less fat. Use common sense. If something
“normally” contains 300 fat grams, then reduced fat means it still
has over 200 grams of fat!
53. Salads to avoid are tuna, chicken and egg. It isn’t the meat or
egg that’s the problem. It’s the mayonnaise. Try making them
with plain yogurt and spices to dress it up and you’ll have a healthy
combination.
54. If you absolutely must have your fatty salad dressing, try this.
Have the dressing on the side and dip your fork into the dressing
before you spear the salad ingredient. You’ll have your taste but
without dredging your salad in fat.
55. Love avocado? Go ahead and indulge a quarter cup but don’t
mix it with sour cream!
56. Roasted, flavored almonds make a great snack.
57. Make your own potato chips. It’s simple. Thinly slice a large
baking potato and place in a single layer on a cookie sheet sprayed
with low fat aerosol spray. Spray the slices lightly as well. Sprinkle
with paprika and any other spice of your choosing. Bake in a 400
degree oven for thirty minutes making sure to turn once. ‘Voila!
Your own home baked potato chips and a great snack.
58. Switch from cream of wheat cereal to oatmeal. The whole grain
in oatmeal is much better for you and won’t leave you hungry an
hour later like the cream of wheat.
59. If you plan on eating out at a buffet, eat something before you
go. Don’t skip a meal and plan on chowing down at the buffet.
60. Grab a table as far from the buffet as possible. You’ll lessen the
temptation to graze or go back for seconds.




61. Go through the buffet line one time only.
62. Load up at the salad bar. Gelatin or plan green salads should be
abundant.
63. Look for baked roasted or grilled entrees like fish or lean roast
beef.
64. Avoid the breaded fish or fried chicken.
65. Select soups you can see through. If you can see through them,
they are broths with fewer fat and calories.
66. Eat slowly. Savor each bite. Take your time and enjoy eating.
If you eat too fast, your stomach will be full long before the
message to stop chowing down reaches your brain.
67. Ask yourself if you really tasted and enjoyed that last bite of
food. If your answer is no, it’s time to slow down.
68. To help downsize your portions, use a smaller plate. Instead of
a dinner plate, use a salad plate for your entire meal.
69. When eating in a restaurant, ask for a child’s portion or ask to
have the entrée split and have the second half packaged as
takeout.
70. As an assist to making certain you are getting the right nutrition
from your vegetables, alternate the colors from day to day. One
day eat fresh yellow and orange vegetables like squash, pumpkin,
and carrots then switch to green the next day, like spinach, or dark
leafy lettuces.
71. Pass up peanuts for snacking. Two ounces of salted peanuts has
328 calories. Nibble on pretzels instead. 20 of the small ones have
as little as 80 calories and most are fat free.
72. Skip fried shrimp. A three ounce serving has 206 calories while
the same weight when boiled is only 84 calories.
73. If you love pie, stick with the fruit pies. Pumpkin and other fruit
pies are lower in calories. Pecan pie has about 430 calories while
the same slice of pumpkin pie is only 240. You can drop another
100 calories if you don’t eat the crust!
74. Try Canadian bacon instead of regular bacon. One ounce of
regular bacon is about four medium cooked slices and carries 163
calories. A one ounce slice of Canadian bacon is much leaner and
only has about 57 calories.
75. Avoid the high fat temptations when dining out. Call ahead.
Many high quality restaurants will accommodate your needs if you
give them sufficient time beforehand. Explain that you are on a low
fat diet and ask if they can prepare your food without frying.
76. If you frequent a specific restaurant, ask to take a menu home
so you can study what they offer and learn how to plan your meals
out.
77. Steer Clear of fast food restaurants. Most of their food is 40 to
50 percent fat. Many are finally wising up, however, and you can
get salads, plain hamburgers or grilled chicken. You can also ask
for the restaurant’s nutritional information. Many now offer that.
78. Stay away from the appetizers unless you request crackers,
pretzels or fresh vegetables like carrots or celery with a honeymustard
dressing (not ranch).
79. Put your waiter through his or her paces. Ask lots of questions
and don’t stop until you are satisfied. How is the fish grilled? If it
is in butter, ask for it dry. If a fried entrée is offered on the menu,
ask if the chef can bake it, broil it, grill it or steam it to cut down on
the fat. Make sure they follow up. It’s your meal and your money
paying for it and within reason you should be able to get it the way
you want it.
80. If a restaurant won’t split a portion in half for you, preparing half
of it “to go,” request a doggie bag or box be delivered with your
meal and split it yourself immediately before you begin to eat.
81. You can also carry a “survival kit.” Use a small plastic sandwich
bag and carry packets of low fat dressings, herbal teas, spices or
other essentials that may not be readily available at a restaurant.
82. Split a meal with a friend. Order soup or salad a’ la carte with
one entrée and ask the waiter for an extra plate. It will save you
money AND reduce the fat in each meal.
83. Visit pizzerias that offer salads and pizza by the slice. Don’t
order pizza with meat. Stick with vegetable toppings and, if
possible, a wheat crust. Some pizza places do offer that option.
84. Eliminate tartar sauce. If you order a fish fillet sandwich ask
that the tartar sauce be left off the bun.
85. Bake with cocoa instead of chocolate. For each ounce of
unsweetened chocolate called for in a recipe, substitute 3
tablespoons of unsweetened cocoa powder.
86. Use evaporated skim milk for sauces and soups. It has the
texture and the flavor of cream but without the fat. Each cup
contains 80 grams less of fat and 600 few calories than heavy
cream.
87. Plain nonfat or low fat yogurt is a great replacement for sour
cream. Use it to make salad dressings. It’s also good as an add-on
to breakfast cereals and desserts.
88. Low fat foods may seem less flavorful when you first try them
because fat adds flavor to some foods and you are used to that.
Add zip with lots of herbs and spices like basil, garlic, ginger, onion
powder tarragon and oregano. Vary the spices and come up with
your own combinations.
89. Yogurt can help you lose weight while protecting muscle. A
recent study of overweight people who ate three servings of yogurt
daily for 12 weeks lost 22% more weight, 61% more body fat and
81%more abdominal fat than people who ate a similar number of
calories but no dairy products.
90. Spicy foods curb appetite as evidenced in a recent study. People
who ate a sauce containing capsaicin (the compound that makes
hot pepper spicy), consumed an average of 200 fewer calories over
the next three hours than those who didn’t eat the sauce. Consider
eating more spicy foods.
91. A 12 ounce cola has 150 calories, two tablespoons of full fat
salad dressing 150, a glazed doughnut 250 and a four ounce bagel,
300. Just eliminating these items will help you to lose weight.
92. Another recent study shows that calcium from diary foods is
more effective for weight loss than supplements. Why? Food is a
complex mixture of known and unknown components. There is a
co-operation among the components that can’t be reproduced in a
nutritional supplement. Dairy contains calcium and a host of other
biologically active components including the amino acid leucine.
Recent research reveals that leucine may increase the ability of
muscle to use fat. Have low-fat or skim milk before a meal.
Studies show that getting a liquid from dairy before eating helps
you feel fuller sooner at that meal and eat less at the next meal. If
you are lactose intolerant, try yogurt with live culture (it has very
little lactose) or take a lactose supplement when consuming dairy.
93. Eat fish at least twice a week. The omega 3 fatty acids in fish
have been shown to reduce heart attack and stroke risk in addition
to helping you maintain a nutritional diet.
94. Sometimes you can go with fast food. Burger Kings BI Veggie
Burger with reduced fat mayonnaise contains 340 calories and 2
grams of saturated fat. It’s better than just about any burger at
any other food chain.
95. McDonald’s Fruit and Yogurt Parfait is low fat vanilla yogurt
layered with berries and topped with granola. It’s a nutrient rich
bargain at only 380 calories.
96. Subway’s 7 subs with 6 grams of fat or less include ham, roast
beef, chicken and turkey and range from 200 to 300 calories for a
six inch sub.
97. Wendy’s Mandarin Chicken Garden Sensation Salad is a creative
salad alternative of mixed greens, with chicken and mandarin
orange sections, roasted almonds and a half packet of Oriental
sesame dressing. It is a great alternative at just 470 calories.
98. A veggie sandwich may not always be the ideal choice. The two
ounces of cheese added to these popular lunchtime meals contain
three quarters of a full day’s allowance for saturated fat. Tuna
salad (because of the mayonnaise), has 720 calories and chicken
salad is 550 calories. Stick with turkey, roast beef, chick breast or
veggie sandwich without the cheese.
99. All salads are not created equal. A taco salad is served in a fried
taco shell filled with ground beef, cheese, sour cream and
guacamole. It contains 1,100 calories and a full day’s quota of
saturated fat!
100. Not only is a single order of Fettucine Alfredo an artery clogger,
it also weighs in at a whopping 1,500 calories! When eating Italian
food, opt for pasta topped with marinara or meat sauce (skip the
meatballs), red or white clam sauce or chicken Marsala.

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