Showing posts with label easy way to loss weight. Show all posts

Wednesday, 28 May 2014

Things You Should Do Before Every Workout

8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

The timing in which you eat a pre-workout meal or snack depends on your digestive tendencies. In general, munching on something an hour or so before exercise should provide you with an adequate amount of energy; however, there’s no hard-and-fast rule.
“Some people get an upset stomach when they eat too close to a workout,” Solano says. “I’m one of those people who can eat right before or even while I train and be fine, so it changes from person to person.”
Regardless of the timing, make sure carbs and protein are on the menu. “Toast with peanut butter is a good option because it contains carbs, fat, and protein,” he explains. “Fruits like bananas, apples, and oranges are complex carbohydrates, which are a more sustainable form of energy. A protein shake or bar also works.”

Hydration requirements hinge on variables like age, gender, weight, height, and the intensity of your workouts. As a guideline, the American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise.
What you don’t want to do is start chugging water immediately before you train. The countless pee breaks will be a disruption and you can actually end up peeing out more than you retain.
The importance of hydration can’t be understated. For one, you’ll be more comfortable — unless you enjoy training while battle things like muscle cramps and dizziness; plus, studies show that adequately hydrated athletes perform at higher levels than dehydrated athletes
Pre-workout supplements aren’t a necessity, but they can heighten focus and provide an energy boost.
“Most pre-workout supps are similar in that they contain caffeine and amino acids that’ll help your veins and arteries dilate to increase blood flow,” he explains. “Take it 30-minutes prior to your workout so by the time you’re in the gym you’re at the peak of its effects.”

Whether you’re using an app like the M&F Trainer or going old school with a pad and paper, knowing what’s expected in terms of reps, sets, weights, and rest periods removes guesswork and can help make your workout more efficient.
“It’s a way to prepare mentally,’ Solano says. “If the exercises you’re doing and the loads you’re planning to move are all programmed in, all you need to do is execute.”
It’s also a way to keep yourself honest. When you’re bushed and only on set 6 of 10, it’s easier to omit a set or two when you’re not looking at stats.
“A well-designed warm-up increases muscle temperature, core temp, and blood flow. It should also allow your tendons to get warm as well,” says Solano. “This will help the muscles work at optimum strength and power.”
In this section of the warm-up you’re looking for a little bit of perspiration; the objective isn’t to get completely drenched. Spend five minutes working at a low-to-moderate level on a treadmill, stationary bike, or rowing machine.
While using a foam roller can be a painful and quasi-unpleasant experience for some people — the exception would be for masochists, obviously — the pros of using one outweighs the cons.
“Muscles are fibers that are held together with tendons and perimysium, which is a sheath of tissues that holds together muscle fibers,” Solano says. “When we train, that tissue can become bunched up. Think of it like a snag in a zipper. Using a foam roller can break the bunched areas up so the muscle contracts more efficiently.”
Spend up to a minute per area ironing out the kinks of the muscles you’ll be utilizing during your workout.
Now it’s time to zero in on functionality and ensure that what you’ll be using during specific lifts will be ready for action.
“’Dynamic’ means warming up through movement,” he reveals. “Go through the muscle groups you’re going to use and perform compound bodyweight or lightweight movements that execute the full range of motion. This will help make sure areas like the shoulders, knees, and wrists will be warm and ready.”
Some eggheads recently studied more than 6.7 million fitness playlists and complied “the ultimate workout playlist” that featured artists like Katy Perry, Rizzle Kicks, Daft Punk, and Little Mix. We suspect your playlist might contain more power chords, pick slides, and songs that induce head banging.
“Psychologically, listening to your ‘workout’ song or playlist might pump you up,” he says. “It’ll also block out the dumb music that’s playing in the gym.”
Other studies have shown that tunes that fall between 120-140 beats per minute (BPM) were the best for exercise Source: Google, MuscleandFitness.com
Image Source: TIG/SWNS.COM

Reasons You're Holding onto Body Fat

10 Reasons You're Holding onto Body Fat

With many other factors that could be playing a role in why you aren't losing body-fat, these 10 reasons are usually behind the slow progress. Make sure you are doing your very best at controlling these so you can optimize your results and get the lean body you've been working for, faster than ever

This should be pretty obvious to most people by now. Most people do not know how many macros (protein, carbs, fat) come with the food they are eating and simply measure it out by sight. They believe what you see is what you probably get but don’t take into consideration simple things like sauces which add calories to the food. Sometimes you think you are making a healthy choice by ordering a salad at the airport or your favorite restaurant but you could be getting a 600-calorie meal without even realizing it. At the end of the day you should not be consuming more calories than what you’re using because this will, over time, add unwanted weight and inches to your body.

Protein has a lot more functions than repairing and growing muscle tissue. It’s mainly women who don't follow this rule but there are some guys out there as well. Protein increases satiety at meals, which can lead to overall decreased calorie consumption.

Convenience is a huge factor, so many decide that shakes are the best route for them. When you want to get ripped it’s always better to chew as many of your calories as possible. The very act of chewing and digesting solid food burns more calories than drinking shakes does. Of course, you should avoid drinking sodas that contain high amounts of sugar as they too will increase your caloric intake for the day. And regular diet soda consumption has been shown to lead to caloric over-indulgences elsewhere.

How many times have you heard that eating fruits or nuts is great for you? Well technically they are fantastic for you as the omegas in nuts and seeds and the micronutrients and phytogens that come with fruit are awesome for your health. But guess what? In excess, they carry sugars and higher calories than you think. Remember, one gram of fat contains 9 calories. Now when you pick up some almonds and start snacking on them most of the time you don't measure them, you simply estimate what an ounce or gram looks like (if you estimate at all). Don't get carried away as these seeds and nuts are high density source of calories and could jack up your total for the day

As you become better trained, you need to start pushing your body harder to elicit the same results. You need to push yourself hard at the gym every time you go so that you are actually creating a demand for your body to have to use its energy to push beyond it's max. Journaling can help you avoid the certain plateaus that come with normal, repetitive training. Challenge yourself to do more work in less time, more weight for the same amount of reps, etc.

So many people spend countless hours doing cardio and yet still achieve no results. Excessive amounts of cardio lead to an overproduction of cortisol, which leads to more abdominal fat and numerous health problems. Start with one or two sessions per week, then add time to each session, throw in an extra interval or add an additional cardio workout if results start to slow.

When you get stressed out your body produces a hormone known as cortisol. This increases bodyfat storage if it’s not controlled. Most people are stressed out all day long which means their cortisol levels are always high. That leads to an increase in bodyfat even if their diet and training are perfect.

Going back to the previous post about stress, lack of sleep and rest will raise cortisol levels too and your body will never fully recover. When you’re short on sleep your insulin sensitivity decreases, which means that your body is more likely to store fat, and your cortisol goes up. Both things lead to less than optimal fat loss environment. Make it a priority in your lifestyle to get more sleep! Studies show that getting at least seven straight hours is optimal.

Did you know that drinking water helps boost your metabolism, cleanses your body of waste and acts as an appetite suppressant? Your body requires water for all of its metabolic processes and functions. A well-hydrated body will function towards fat loss faster and more efficiently.

You would think this is a clear one but consistency is the glue that holds the previous nine reasons together. If you are not consistent with your lifestyle and your fat loss goals, your body will not change on it’s own. You need to be consistent with all the nine points mentioned previously in order to achieve your dream body. Source: Google Image, MuscleandFitness.com

Easy Metabolic Boosters

4 Easy Metabolic Boosters

Metabolism is such a nebulous term in the fitness industry. But it has a specific and very elaborate meaning. For our purposes, it is the rate at which your body burns energy. This, of course, is good to know for those of us concerned with body composition because the more energy you can burn, the leaner you will generally be. Resting metabolism refers to the rate that your body burns energy while you do nothing. So if you can find a way to crank up your metabolism, you’re on your way to a much better body. There are a few ways that you can enhance this rate of burn and some might be less obvious than others.

Use this short checklist to see if you’re doing as much for your metabolism as you can.

This shouldn’t come as a shock. Even daily movement such as walking around your home or office will increase your metabolism but they key here is exercise – a conscious effort to train your body (and metabolism). Exercise releases a variety of hormones that benefit your body in more ways that you can imagine. By strength training just a couple of times a week, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age.

Have you ever heard a family member or friend say that a pound of muscle weighs the same as a pound of fat? It’s true! However, what each does to your body is completely different. By exercising and building a leaner and stronger physique you can change your body composition into more muscle and less bodyfat. What’s the advantage there? Muscle is more metabolic – a pound burns 5-6 calories per day at rest – and demands more calories to be burned up in your body than fat. The more muscle you carry the more calories your burn daily.

If you are not a morning person, then listen to this: Exercising in the morning can lead to greater caloric expenditure throughout your day. An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight.

Every time you consume food your body needs to break it down so it can be used by your body. That process in and of itself increases your metabolism – it’s called the Thermic Effect of Food. That’s just one of the ways that eating solid meals increases your metabolism. But certain foods contain certain properties that can increase your metabolism.

Source: Google, MuscleandFitness.com, santabanta.com

How to Train Hard in a Commercial Gym

You’ve put in a few solid years of training and you’re ready to take your workouts to the next level. Problem is there’s no sports performance facility or powerlifting gym within a 50-mile radius of where you live. So how do you get in hardcore workouts while being surrounded by cardio bunnies and dudes flexing in the mirror? Follow these 5 tips and you can turn any average, commercial gym environment into your version of muscle beach.

Everyone knows that one of the biggest problems in commercial gyms is overcrowding - particularly during prime time hours. Walk away from the squat rack to hit a set of pull-ups and you are likely to find your barbell stripped and some guy setting up for a killer set of curls by the time you get back. Rather than going with supersets (which, of course are efficient) stick in one spot and perform all the sets of your main strength exercise as straight sets. Face it, the gym is a pretty territorial place. And while someone may ask to work in with you, the chances of someone trying to completely reset the rack is unlikely. And while it may take some more time, straight sets do allow you to place more focus and energy on one big lift.

Machines, dumbbells, kettlebells and even treadmills can all have their place in well designed training program. But if we’re talking hardcore movements, most of those start and end with the barbell. You can squat, military press, bench, clean, snatch and deadlift all with the same piece of equipment. And most commercial gyms have no shortage of barbells. So grab one, make your way into an empty corner of the gym, gather some plates and get to work.

Even the typical Globo-Gym has a few guys who are very knowledgeable and take their training seriously. Seek these people out and train with them or, at the very least, try to train at the same time they are there. Surrounding yourself with guys who want to get stronger and bigger will instantly improve your training environment. Plus you’ll automatically be surrounded by guys who will spot you, give you good advice and cheer you on as you go for personal best lifts.

Nothing will lull you to sleep in a typical gym like the cardio area. The wait for machines and endless banks of TVs are less about dedication and more about distraction. If your program calls for conditioning, stay in the free weight area and hit some timed circuits or kettlebell complexes. Going about your energy system work this way will keep you in the right frame of mind and around other people who are pushing their limits, not pushing buttons on a remote.

It may be tough to get psyched up for a big set when no one else in the gym seems to care. But bringing the right attitude into each training sessions is just as important as bringing your gym bag. If you can’t find like-minded people to train around, make yourself a playlist of music that gets you psyched to lift and engage in some positive, motivating self-talk before each set. Visualize an entire, successful training session before you even head to the gym. Doing these things will allow you to rise above a not-so-inspiring training environment and be able to achieve your best every time you step up to the bar.

Source:Google, MuscleandFitness.com

HOW MANY SET IS ENOUGH

How many sets do you do per exercise? One? Ten? Somewhere in between? Most fall somewhere in the middle but there are the outliers at either end that are loyal to that choice, almost to a fault. Research and anecdotal evidence have shown that ultra high-volume training can only be done for short periods before over training (or injury) occurs. But what about one-set training?

Six-time Olympia champ Dorian Yates was a fan of this kind of training – warming up then taking one disturbing set to failure – but suggesting one set works best for everyone is a violation of the Principle of Individual Differences.

Those who favor this type of training, known as high-intensity training (HIT), seem to have an issue with rest of the scientific world on the Principle of Individual Differences. Furthermore, when training with a high level of intensity all of the time, both the GAS (general adaptation syndrome) and SAID (specific adaptations to imposed demands) principles are violated.

High Volume Findings

The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”

Bottom line is HIT done all the time can be tough on the central nervous system and does not provide adequate work to maximize hypertrophy. Champions do more work and science agrees.

Source: Google, MuscleandFiteness.com

Unconventional Moves For Huge Gains

4 Unconventional Moves For Huge Gains

One of the most dangerous things any iron aficionado can do is to get comfortable. Comfort is the death knell for muscle growth and strength gains. Every once in a while you have to abandon the familiar to really generate the uptick in mass that keeps your boat floated. Stepping away from the bench and trying some unconventional moves might be the best thing you ever did.

Loaded carries have now become a common practice in the strength and performance field. But physique athletes need to take a harder look at the loaded carries for muscle growth. Loaded carries in general put the entire body under a great deal of time under tension. Keep in mind that building muscle is all about time under tension. Loaded carries improve overall work capacity and seem to thicken the whole body and add mass to just about every muscle, from the traps to the calves.

Farmer’s carries can get a little mundane, so it’s important to mix it up a bit. The overhead/suitcase (waiter) carry – one up and one down, basically – provides a great mix of muscle building capabilities. The overhead carry helps improve shoulder health and stability, while building the shoulders, traps, and upper back. The suitcase carry hits the core, obliques, abs, glutes and forearms. And we haven’t even gotten to the awkward soreness your body will experience from the uneven load that the body will have to accommodate.

The standard pull-up is an amazing muscle builder on it's own but it does have some limitations. Those with shoulder issues tend to reduce their range of motion, load, and volume. Your grip can also fail before your back and lats do due to grip fatigue. Chin-ups are also a classic muscle builder, but don't hit the lats as much as the pull-up and can bang up the elbows near the biceps with a lot of reps. The perfect solution is to use a mixed-grip (one hand under, one hand over).

Studies show that using a mixed grip on the deadlift allows athletes to get 1-2 more reps on average. The same logic applies here. The mixed-grip allows you to hang onto the bar longer, thus increasing the amount of reps and weight that you can handle. More time under tension plus heavier loads equals more muscle.

You can also increase your range of motion because shoulder mobility is less of an issue with a mixed grip, which allows you to get your chest up to the bar to hit more of your back and shoulder muscles, such as the teres minor and rhomboids.

This version of the deadlift has been a staple for some the strongest Chinese Olympic lifters in the smaller weight classes. It’s mostly because that's the way they do their cleans and snatches – feet close together with with their toes pointed out 45 degrees in the starting position.

This variation of the deadlift is much better at building the quadriceps but less on the glutes because it requires greater flexion at the knee. The lower-leg angle allows you to keep the bar closer to the body because the knees are not in the way, which decreases the involvment of the lower back.

These are very useful for people who are just learning the deadlift or have a troubled lower back but still want to build their quads and pulling strength.

The traditional Olympic lifts are incredibly beneficial for any athlete regardless of the goal (power, strength, muscle growth). The one problem that they have is the learning curve for many to do them correctly and the low amount of time under tension. So for those who are looking for an explosive movement using heavy weight and a lot of reps, the dumbbell clean and press is a winner.

The learning curve is extremely low. You simply hinge forward at the hip with a dumbbell in each hand. Thrust the hips and bring the dumbbells to the rack position, then strict press them above your head. I still would stay around 8-10 reps with this exercise, but trust me that will be plenty. Your forearms, biceps, and shoulders will be screaming by five reps if you are using a substantial amount of weight. This also paves the way for you to graduate to other more dynamic variations such as the jerk.

Source: Google, MuscleandFitness.com

10 Skinny Foods That You Should Have For Fat Loss

Hummus and Veggies

The Middle Eastern chickpea spread is an easy, protein-rich snack that fights hunger and balances blood sugar levels -- and a little goes a long way. Baked pita chips aren't the worst thing you can eat, but substituting some veggies can make a bigger impact than you think. "Hummus boosts energy because it contains iron, and red bell pepper slices are high in vitamin C, which helps to utilize and absorb the iron from the hummus," says holistic nutritionist Peggy Kotsopoulos, author of Must Have Been Something I Ate. Follow her easy recipe for plain hummus by throwing 1 can of chickpeas in a blender with a dash of ground cumin, sea salt, extra virgin olive oil, and splash of lemon juice. Keep a few batches in the freezer so all you have to do is thaw.

Salsa

When not paired with greasy fried tortilla chips and margaritas, salsa is surprisingly low in calories. Kotsopoulos suggests buying yours from the refrigerated section of the grocery store where it's the freshest. Make an easy low-cal substitute for nacho layer dip by putting hummus on the bottom of a dish, layering with salsa, and then topping with olives or lettuce. Instead of chips, try Mary's Gone Crackers, which are made of brown rice, flax, and sesame seeds ($5.49, grocery stores nationwide)

Eggs

There has been a misconception that eating only egg whites is best, but go ahead and eat the whole thing. It tastes better, and half the protein is found in the yolk. Proteins like those found in eggs yolks stimulate the release of the hormone glucagon that aids in fat burning and actually fights off belly fat. "The egg yolk has vitamin E in it, plus will help keep you fuller longer," says Kotsopoulos. Prep for the week by boiling half a carton of eggs to keep on hand for easy snacking.

Raw Almonds and Almond Butter

While peanut butter is packed with protein, almonds are better quality nuts that are rich in vitamin E, an antioxidant that counteracts free-radical damage. Not only are almonds good for your hair and skin, they're also rich in magnesium and vitamin B2, which help calm nerves and combat stress. "When you're stressed out, cortisol is released in the body and causes weight gain. The B2 vitamin in almonds helps with that while boosting your energy levels," says Kotsopoulos.

Chia Seeds

Rich in omega-3 fatty acids, calcium, and iron, chia seeds are great for weight loss because they act like a sponge, absorbing sugar and stabilizing blood sugar levels, says Kotsopoulos. Because of their high fiber content, the tiny seeds can hold up to twenty times their weight in water, so when they're mixed with liquid they plump up and absorb excess moisture. Add them to your oatmeal or put them in a bowl with unsweetened chocolate almond milk-they will absorb the liquid and gelatinize, similar to the consistency of a rice pudding

Quinoa

This gluten-free grain can be made in bulk and keeps in the fridge for up to five days. Eat it plain or with just about anything -- veggies, a midday salad. Or for breakfast, try Kotsopoulos's favorite meal: A bowl of quinoa with shredded coconut or almond flakes, banana, and cinnamon plus a little vanilla. "Buy the plain kind, just like you would rice," she advises. "Only eating a bowl of white rice is like eating a bowl of sugar, because that's what it turns into." Quinoa is a complete protein source because it has amino acids, as well as stress-busting B vitamins

Parmesan Cheese

It might sound too good to be true, but having a brick of Parmesan cheese around can be an asset to shedding pounds. "I use a vegetable peeler and slice the Parmesan on whole-grain crackers," says Bethenny Frankel, entrepreneur, reality star, and author of The Skinnygirl Dish: Easy Recipes for Your Naturally Thin Life. And it doesn't only aid in building stronger bones! Parmesan is one of the most flavorful cheeses so you only need about a tablespoon (22 calories) for a satisfying snack.

Sprouted Grain Bread

Both Kotsopoulos and Frankel keep this in their kitchens at home. Kotsopoulos uses it for sandwiches with apple or almond butter, while Frankel prefers hummus or soy cheese on hers. "When the grains are sprouted, the nutrient profile increases, which makes your body assimilate the nutrients better," Kotsopoulos says. Look for it in the freezer section at your grocery store.

Yogurt

A top belly-flattening favorite, yogurt is stacked with probiotics, bacteria that may help reduce the amount of fat your body absorbs. Pick a Greek yogurt over the regular kind, says Kara Lydon, a registered dietitian at Chobani. Greek nonfat or low-fat versions contain only half as much sodium as regular yogurt -- and no artificial sweeteners or preservatives.

Healthy Snacks to Go

"I eat whatever I want in reasonable portions," says Frankel, whose favorite snacks include navel oranges, baked chips, and pureed vegetable soups. "Some days it's a cookie. No one ever got fat off of one cookie." For those extra-busy days Frankel relies on Skinnygirl Daily On-the-Go Dark Chocolate Multi-Grain Pretzel Bars. They're kosher and vegan while satisfying your sweet tooth. Plus, a pack of two will only set you back 200 calories (also available in banana oatmeal dark chocolate; $9.99 a box at skinnygirldaily.com).

Kotsopoulos recommends keeping an apple or some grape tomatoes with you when you're on the go. Dried apricots and apple rings are also purse-friendly and healthier than dried cranberries because they have less sugar. For bar lovers, she recommends Vega Sport Protein Bar in chocolate coconut -- it's plant-based, soy free, and contains a hemp protein ($2.99, Whole Foods nationwide).

Source: Google, Fitnessmagazine.com

10 Painless Ways to Lose Weight

Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.
Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

WebMD spoke to weight loss experts and everyday people who've figured out a few painless ways to lose weight -- and keep it off. Here are their top tips on how to lose weight without sweating it too much.

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

Trade your power mower for a push version.
Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Sign up for charity walks.
Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."

Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

Source: Google, webmd.com

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