HEALTH & FITNESS : 50 DIET & EXERCISE TIPS

Here are 50 ways to help you lose weight, get back in shape or simply looking smashing! (I think these tips don't only benefits those who wants to lose weight but it will also help those who are too skinny to look fit & fab!)

(Source : Cleo, January 2005)

1. BE REALISTIC

Even if you'd like to lose like 15kg, setting that as your goal can be self-defeating. It's better to break your goal into smaller segments like losing 2kg at a time instead.

2. WRITE IT DOWN

You're more likely to exercise if you schedule time for it, so decide when you'll work out and write it down in your calendar at the beginning of the week. (NOTE FROM ME: I also recommend you to have a food diary. Write down everything that you eat in the diary so that you can see how healty or unhealthy you eating habit is)

3. SHOOT FOR 400

Make an effort to cut 400 calories from your usual daily intake through diet or/and exercise and you will experience slow but steady weight loss.

4. DON'T TALK TOO MUCH

Sharing your weight loss efforts often backfires because you then have others' expectations to deal with as well as your own. So keep it to yourself.

5. BROWN-BAG IT

Pack a healthy lunch each day such as turkey sandwich, fruits and sliced vegetables and you will save calorie & also money!

6. CREATE NEW HABITS

Do you walk in the door every night and head straight for the refrigerator? Stop at the gym after work instead - you'll get your workout in and be less likely to overeat when you get home.

7. INDULGE YOUR CRAVINGS IN MODERATION

If you're a chip addict, either buy pre-portioned bags or dole out single-serving sizes when you want a treat

8. CHOOSE WISELY

Eating out frequently can sabotage your diet efforts (NOTE FROM ME: It really does!!! When I go out, I will usually eat fast food, icecream, etc which I won't when I'm home!). Make it a treat, not a regular thing. and select restaurants that offer low-fat fare when you do dine out.

9. BUILD YOUR MUSCLE

The more muscle you have, the more calories you burn whether you're sitting at your desk or watching tv. Weight train once or twice a week for fat-burning results. (NOTE FROM ME: Building up muscle can help you to burn fat. However, muscle weight more than fat. If you doesn't lose weight after doing a weight training, ITS OK! Although you don't lose weight, muscle will help you look fit unlike the fat that will make you look saggy!)

10. CLEAN YOUR HOUSE

Vacuuming, dusting and mopping can be great exercise. The average 65kg woman burns 80 to 90 calories during 20 minutes of housework. (NOTE FROM ME: I think this is the best workout. Not only you can burn calories, your house will look clean! Its a 2 in 1 job!)

11. MAKE SMALL CHANGES

Cutting a mere 48 calories from your daily intake will result in 2kg loss at the end of the year. It's as easy as opting for a mustard over mayoinnaise on your sandwich.

12. MAKE IT AVAILABLE

Have washed fresh fruits or veggies and low-fat dip waiting so they're the first things you see when you open the refrigerator door. You need to have a healthy food taht satisfies you and gets you through that momentary 'I-need-to-eat-now' feeling.

13. DRINK IT DOWN

Drink plenty of liquids like water, herbal tea and no-calories, caffeine-free soda and you'll feel less hungry during the day.

14. CHECK YOUR APPETITE

Are you really hungry or are you depressed, anxous or tired instead? Make sure you are experiencing physical hunger before you eat.

15. EAT EARLY

Try to eat dinner early in the evening, preferably by 7pm and don't snack afterwards. Why? Because you're more likely to store extra evening calories of fat.

16. SKIP THE SPORTS DRINKS

Unless you're an athlete, you don't need sports drinks during and after exercise. Plain water is fine

17. DON'T DRINK LIKE A FISH

Alcohol calories add up quickly - there are about 150 calories in 177ml of wine, 354ml of beer or one shot of alcohol.

18. PACK IN THE PRODUCE

Increasing the number of fruits and vegetables you eat will aid your weight loss efforts - the fibre in them fills you up. Shoot for at least 5 servings per day

19. WATCH YOUR COFFEE INTAKE

Lattes, mochas and iced coffee beverages can pack up to 400 or 500 calories into one cup! (NOTE FROM ME: Now I try to avoid coffee. When i need to have a hot drink, I drink green tea or horlicks! HO HO HO ^_^)

20. WATER YOUR SELF

If you think you're hungry, drink a big glass of water - research suggests that people are often dehydrated when they think they're hungry. Aim for at least 8 237ml glasses of water a day.

21. DE-FAT YOUR DAIRY

Opt for skimmed milk, non-fat yoghurt and low- or reduced-fat cheese and watch your cheese portions - a serving is only a one-inch cube.

22. OPT FOR WATER-BASED FOODS

Foods like watermelon, honeydew melon and broth-based soups contain a lot of water, which make them naturally low in calories.

23. MAKE IT A COLD ONE

Consuming ice-cold water before meal suppresses our appetite. It also raises our metabolic rate because your body must warm it after you drink it.

24. EAT MORE OFTEN

You'll spread your calories throughout the day and also be less likely tpo overeat at night

25. EAT BEFORE DINNER

Going out? Have a piece of fruit before you leave - you'll be less tempted by the bread basket amd more likely to make healthier choices when you get there.

26. DON'T EAT AND DRIVE

Not only you increase the risk of having an accident (or spilling the food on your lap), you also won't feel as satisfied by the food you consume.

27. OPT FOR SOUP

Soup is warm and filling. Stick to broth-based or bean-based soups (avoid heavy cream soups which are high in fat) because they are low in calories.

28. THINK SMALL

You needn't overhaul your entire diet - start with changes likes drinking more water or cutting down on fat. Small changes are more likely to stick.

29. RE-PORTION YOUR PORTIONS

Many of us eat lots more fat-free foods like bagels, cereals and grains than we realise. Check the food packaging for suggested serving size and compare it to what you're actually eating.

30. USE A SPEED BUMP 

You can't comsume speed bump foods like hot soup or spicy salsa very quickly so you're forced to slow down. This gives your body a chance to feel satisfied before your overeat.

31. MAKE SMARTER SUBSTITUTIONS

Cut calories that you won't miss. Try jam on toast instead of butter or non-fat butter-flavoured cooking spray on vegetables instead of margarine.

32. SPLIT IT UP

Aim for 30 minutes of exercise a day, and break it up into 10-minute chunks to make it more doable.

33. HOLD OFF ON SECONDS

It takes 20 minutes to feel full so wait that long before taking seconds.

34. TAKE A DIP

Tone your arms with this move. Sit in a stationary chair with your feet out in front of you. Grip the edge of the chair and while keeping your back straight, slowly lower your body 20cm to 25cm and then return to the original position.

35. DO IT YOURSELF

Run our own errands no matter how menial. Every time you get up from your chair, you burn a few extra calories.

36. SAVE YOUR GAS

If you drive to work, leave your car further from your office and walk the difference. If ou take the train or bus, just get off at an earlier stop.

37. TAKE THE LONG WAY

When ou head to the bathroom or for a cup of cofee, take the longest route possible or add a few quick laps around the office before you return to your desk

38. TIGHTEN OUR TUMMY

When sitting at our desk, do a few chair crunches. Grasping the sides of your chair for balance, lift your leg and pull our knees toward our chest, the slowly lower them back down.

39. TAKE THE STAIRS

Avoid the elevator whenever possible and head for the stairwell instead. If you work on the 30th floor, get off on the 25th floor and walk the rest of the way

40. CUT FATTY SNACKS

Replace a snack of regular tortilla chips and guacamole with no-fat chips and salsa, for example, and you'll save 120 calories!

41. SKIP THE JUICE

Instead of 237ml orange juice (111 calories), have an orange instead, which has only 65 calories and added fibre to boot!

42. GET ENOUGH SLEEP

Not getting enough sleep can affect your metabolism and make you hungrier than you'd normally be.

43. BREAK THE FAST

Eating first thing will boost our metabolism and make you less likely to overeat later.

44. PACK PORTABLE PRODUCE

Toss an apple, banana or orange (with a plastic bag for the core or skin) in our purse to eat at our desk. Baggies of chopped peppers, carrots and celery sticks also give you something crunchy and low-calorie to snack on at work.

45. WATCH THE SALAD BAR

Skip things that are coated with mayonaisse such as potato salad and select toppings like chickpeas, sunflower seeds, carrots, tomatoes and other vegetables and go easy on the dressing.

46. PUMP UP THE PROTEIN

Opt for low-fat sources like chicken or seafood. Protein takes longer to digest than carbohydrates, which will keep you feeling satisfied longer.

47. SNACK WISELY

To fight hunger and boost your energy, choose small snacks that contain both protein and carbohydrates like cheese or crackers. chicken salad on bread or yoghurt and fruit.

48. TAME YOUR SWEET TOOTH

When the sugar cravings hit, opt for hard candies or jelly beans instead og high-fat treats like chocolate. Alternatively, consider natural sweets such as grapes, strawberries and cherries.

49. GET HIGH FIBRE

A high-fibre breakfast cereal with milk and fruit will keep you filling full for hours

50. MEASURE IT OUT

If ou want to lose weight, measure how much food you're eating. Its more than you probably thought