Quick Weight Loss Tips

September 5, 2010

Keep these points in mind when you eat:

  • Quality – Not all calories are equal. 100 calories from candy is not as healthy as 100 calories from a piece of fruit.
  • Quantity – portion control is important when counting calories and maintaining healthy eating habits. Read nutrition labels for serving size. Use a small plate and don’t go back for seconds.
  • Frequency – Try to eat something (a small something) every 2-3 hours, not more than 5 hours between meals. You want to keep your metabolism engine going. Eating many small meals is good for your digestion and absorption process but keep in mind your total quantity and calorie intake for the day.

{ 80 comments… read them below or add one }

LLM June 17, 2011 at 12:36 pm

Changing habits is very hard and takes a lot of dedication. But with the right mind set you can change your eating habits and working out habits to make you become a healthier person inside and out. By changing your habits it makes you a stronger person and you feel good about yourself so you would continue to eat right and workout.

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HMH2 June 16, 2011 at 1:13 pm

Overall, to lose weight is not for the faint of heart. It takes a lot of work to change habits. However, when we exercise our decision making by choosing to control portions, eat healthier, and exercise more, we become stronger people mentally, emotionally, physically, and spiritually. I am realizing more and more that health is a holistic mindset and that we are happier people when we are balanced in every aspect.

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LLM June 17, 2011 at 12:34 pm

I agree with the changing habits, I have been slowly changing some of my habits and it has taken a long time too get use to the new habits and to always do them. Everytime we change what we eat to something healthy it makes us a stronger person just like you have said.

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JLA June 15, 2011 at 7:32 pm

I’m so glad to see these videos. I’m not overweight, but since starting school and not working anymore I do feel worse. I have gained a little weight and of course it’s in my belly. I will have to try some of these tips and see how it works. I did start drinking MGD 64 beer, that counts, right?

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J. M.O. June 15, 2011 at 6:44 pm

I think it is interesting the ways they have come up with in these videos to help you with proper nutrition. There are a lot of great ideals here like knowing that the color blue in a refrigerator setting would suppress your appetite while the colors red, yellow, and orange increase your appetite. It drives it in about the portion size and different ways to combat that issue.Smaller plates, prepared and frozen foods appropriately portioned. They tell you to drink plenty of water while losing weight. .

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AMG June 15, 2011 at 8:23 am

Out of all of the weight loss tips, the coolest was the blue light. I had no idea that the color of your light bulb in the fridge could do so much.

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laf2 June 14, 2011 at 10:42 pm

Great tips in this clip. Some people think they can cut calories and not exercise and lose weight. I guess you can but to be healthy you need to get exercise.

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wjh2 June 14, 2011 at 7:34 pm

My husband is very figity he is also thin. I never knew that until I watched the videos. I like these videos very much

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RRJ June 13, 2011 at 2:36 pm

I have a friend who has a problem with weight, I am going to show these video’s to her. I think they will be a big help.

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aak2 June 6, 2011 at 3:29 pm

So, they gave some really good tips in the first video. I think that it is so true about having a bunch of different flavors of stuff at meal time. Since everything taste so good I do keep going back to each thing. But if I only had one thing I would probably get fuller faster. I’m glad to hear about the fidgeting thing and how it can help speed up your metabolism because I do it all the time! I like that fact that 3 ten minute work out is the same as one 30 minute workout. I think that boxing would be a great workout. I would love to take it.

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lmp2 June 5, 2011 at 8:58 pm

wow!!!!!!!!! great video. i just had a baby and have been fighting baby fat for about 8 months now. i currently was on the ackins diet but just came off it because of the information i learned while taking this class. these videos gave me alot of info on how i can loose weight and and burn calories without killing my self. i thought that the blue light in the fridge was a great idea. i am so going to try it.

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J. M.O. June 15, 2011 at 6:48 pm

It was that interesting to be taught little tricks like the blue light bulb in the refrigerator. Another good ideal in raising you kids is to always show them all the colors of fruits and vegetables ad experience as many as he can. Maybe some of them will stick in his memory forever as things he likes..

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HMH2 June 16, 2011 at 1:16 pm

I can empathize with you on going off the diet after this class. This course has taught me that Nutrition truly is a science – it’s not that complicated. In order to lose weight, we must exert more calories than what we consume. I feel more educated on my own health by taking this class.

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TDS-2 June 4, 2011 at 6:16 pm

I didn’t know the sight of certain colors could make you hungry or suppressant to food. Its no wonder why restaurants use these colors.
So does each of these activities shed 100 calories for every 30 minutes passing? I’ve heard that water exercising has the greatest affect in burning calories.

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aak2 June 6, 2011 at 3:36 pm

Menus are so colorful! Everything looks good! And I would think that if you can lose 100 calories in 10 mins, then you can lose 300 calories every 30 mins! I wonder how it works if someone is on a 1200 calorie diet. If they work out for 120 minutes do they lose everything they hate that day?!

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RRJ June 13, 2011 at 2:39 pm

Resturants are a really bad place for people who are watching what they eat because you get there and you start to question yourself. It is best to just stay away if they don’t have a healthy section in their menu.

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smb June 1, 2011 at 2:59 pm

I did not know that sugar free gum has five to ten calories! Save me from myself! Gotta try the blue light-bulb!

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JM2 June 18, 2011 at 11:09 pm

Yeah the gum was a shock too. You really can’t put anything in your mouth it seems and not potentially gain weight. Sugar free gum… you don’t even swallow it! I do think it drives home perfectly clear the point that you should analyze any and all foods you eat.

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smb June 1, 2011 at 2:32 pm

Cool, portion control and do away with late night snacking!

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smb June 1, 2011 at 2:30 pm

Cool! portion control & kill late night snacking! Breakfast what my mother preached daily!

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MRC2 Melanie Cottrell May 25, 2011 at 12:27 pm

I will be going out and buying that blue light bulb, for sure. What really shocked me was the fact that sugar-free gum has 5-10 calories per stick! Wow!!! I am always chewing gum and I don’t chew one piece at time either. I guess all good things must come to an end. I usually take a luke warm shower in the summer time and then at the very end turn it as cold as I can handle for 20 seconds. It gets really hot and humid in Arkansas so this feels really good when it is 100 degrees outside with 100% humidity. I try to eat every 4 hours but smaller portions. I always eat my breakfast and make it the heaviest meal of the day. I like to eat egg whites in the morning and never put anything on them but I will be trying the spices next time.

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lmp2 June 5, 2011 at 9:03 pm

i have a hard time finding time to eat breakfast in the mornings because i love my sleep. but i will start eating breakfast in the mornings for sure to speed up the metabolism. this site was very informative huh. i am going to buy a blue bulb as well. i think the cold showers will be great, especially this summer. it doesn’t look like its getting any colder.

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ACR2 May 24, 2011 at 4:52 pm

Loved the different tips on losing weight. Its amazing how cutting down on portions really makes a difference. I eat to much fast food. I had cut on most of my sodas and drink mostly water. But every once an awhile I will want a coke so ill order the small and its amazing how a control how much I drink the coke to make it last my whole meal. If I run out I just fill up with water. Portion control is a necesity!!

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C-W March 4, 2011 at 4:33 pm

i didnt realize just how important it was to eat breakfast because i hardly ever eat it because lack of time to fix it . i definatly didnt have a clue about small cold burst in the shower would help.

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R-E February 3, 2011 at 5:13 pm

I tried the drinking water (WHICH I never do) and I think my body rejected it. I got sick at my stomach and just felt weird. I am thinking I shouldnt go from 4 diet cokes a day to 4 glass of water, maybe just slowly start drinking water

RE

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N-T February 3, 2011 at 2:35 pm

those were some great tips some of them i may try i would have never thought of changing the light color in the fridge

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S-G February 3, 2011 at 12:48 pm

I did not know that ice water boosts metabolism. I will have to drink more. I wonder who discovered that a blue light in the fridge makes you less hungry? Things that make you go hmmmm.

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R-E February 2, 2011 at 4:58 pm

I like the idea of all of these tips and I have had my husband try them and so have I. I lost the weight but he gained weight. Is it something wrong with his body that does not allow him to lose the weight? He drinks water, and I drink diet coke, he gains weight I lose it. I think his metobolism is really off. We ate salads and grilled salmon for a month and I lost 5 pounds and he lost 1 pound, it is really strange how your body works.

R-E

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E-A February 2, 2011 at 12:12 am

i AM SO EXCITED WITH THIS TIPS.i am definitely going to try the steps.i think its gonna be an awesome way of chanelling my stress out.Also i have always heard how important breakfast is,i think its time i start implementing that in my life.
EA

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JLA June 15, 2011 at 7:35 pm

Me too. I usually don’t have time to eat breakfast, but will make an effort to start. I have been eating my breakfast at lunch. Oh I have so much to work on!

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MIA February 1, 2011 at 11:36 pm

I am excited to try the new ways for weight loss. I have never herd that cold water helps get blood to circulate in cold small burst. I need to have a diet plan made out for me every week. That would help me with my quick meals, time and grocery list. M-S

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CS February 1, 2011 at 6:39 pm

I have been trying these hints, however i still have not lost very much weight . But I am going to continue. I think on thing I do not do is eat breakfast. I will have to eat it! I am going to try the chili powder and ginger tip too!

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Salvador V. October 8, 2010 at 6:54 pm

Im glad to know boxing burns that many calories that fast because I do that for exercise all the time.

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MIA February 1, 2011 at 11:38 pm

Omg, I coulndt do that. What do u like about that? i dont think i like the close contact of peoples body fluids sling on me ! lol M-S

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Tyler B October 8, 2010 at 12:20 am

The exercise part is not a big problem for me i am very active because of my job and meeting its physical demands but i do like Mtn. Dew way too much and lucky charms i really need to cut out on the sugars. Its hard but it can be done.

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Salvador V. October 8, 2010 at 6:56 pm

My job also requires me to be very active.

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Laken Teague October 1, 2010 at 1:45 pm

The exercising part is nothing I need to change but the drinking more water and the sugar intake is my main problem. I eat too many sugars in a days time. I also think I am hungry every five minutes. My mother says I have a worm in my stomach. I think I will try to eat peices of fruit before meals to keep me satisifed.

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D Beard September 29, 2010 at 7:19 pm

Climbing stair is a good idea. I take the stairs whenever I can and I can always tell its working. I have read the eating on small blue plates curb your appetite. I also read if you drink a glass of water before a meal you eat less. The blue light suggestion is very interesting. I guess blue make you want to eat less. Blue makes me kind of depressed.

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Lacey H. September 25, 2010 at 12:18 pm

So I am a very thin person and I didn’t realize that when I fidget I am causing my metabolism to work more. That is crazy because people are always wondering how I stay so small and well first of all it runs in my family but then I always stay really active and also when I’m full I stop eating and I try my best to eat about every 2 hours.

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Glen L September 23, 2010 at 9:51 pm

These tips are helpful to me i realy need to start useing them, especialy the one about matabolizim. As a kid i could eat whatever i want and get away with it now that i am getting a little older my matabolizim is slowly starting downward.

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Madge C September 23, 2010 at 12:28 am

Drink cold water and take cold showers….ouch, I hate drinking water and a cold shower holds no apeal for me either :) But the other tricks were great. I will be a new member of the “blue light” district as soon as my next trip to wally-world. Wow 1 pound of fat cantains 3500 cal. that is 3 days worth of callories on a normal diet plan. I also did not know that the more muscel that you have means the more calories you burn in a workout. I learned quiet a bit of usefull info.

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devin r September 14, 2010 at 8:18 pm

And cold water?! …These people are creative

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Madge C September 23, 2010 at 12:29 am

I wonder why it said cold water specifically?

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AMG June 15, 2011 at 8:21 am

I was also wondering the same thing? There has to be some reasoning behind it.

devin r September 14, 2010 at 8:13 pm

Blue light-bulb in the fridge is crazy! I never would have guessed that. But our food in the fridge is generally more healthy than the food in the pantry- and when I’m hungry, I’m going to eat.

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Madge C September 23, 2010 at 12:30 am

I am going to try the blue light. Will let you know if this little trick works or not….haha

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Lindsey E September 14, 2010 at 3:10 pm

These videos give me good ideas on different things to do to keep my metabolism going and to eat smaller meals. I like the idea of the blue light bulb.

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sarina m. September 13, 2010 at 5:31 pm

i like the workout too on the vidoe look like they r good one to try.

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vera, A September 13, 2010 at 12:34 am

these tips are wonderful.i like them, but stair climbing sometimes can be really challenging especially if you have to climb your way up to a 5th floor for example.i would rather walk than climb stairs.if one cant have breakfast ealry in the morning, you should at least have an apple.it is a great source of energy to start a day with.

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Taylor B September 12, 2010 at 5:49 pm

I don’t think I’ll try the blue light in the frig, but the other weight loss suggestions were great. I need to drink more water and I need to watch my sugar intake. I think I’ll try eating an apple or piece of fruit before eating lunch or supper. I also want to try eating a smaller variety of food flavors and eating on a smaller plate. I already exercise…I just need to change my diet by making healthier choices at breakfast, lunch, and supper.

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Jessi R. September 9, 2010 at 11:20 pm

These videos had very useful tips. I didn’t know you could associate colors with certain things and they could either make you feel hungry or not hungry. I found that very interesting. The idea of having a blue light bulb in the refrigerator seems kind of odd, but if it can help make you feel less hungry then I’d say its worth giving a try.

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Krysten A September 9, 2010 at 11:05 pm

I might start eating an apple before my meals to see if it really works.

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Taylor B September 12, 2010 at 5:50 pm

I’m going to try this too. I wonder if it really works. I’ve heard that if you drink 8 oz or more of water before a meal, you’ll eat less.

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Krysten A September 9, 2010 at 11:03 pm

the tips are helpful 😀 i try to drink water, but i have trouble drinking just straight water, i need those lemonade packets or something unless i just exercised and then i can drink just straight water. I should probably exercise more too and then maybe i’d drink more water.

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Debora M September 9, 2010 at 4:01 pm

Oh the things I have learned from the videos. I can’t wait to start putting some of them in place. What’s funny is I already knew some of the things just lacked motivation. This class is really motivating me. I didn’t know that a blue light bulb would work like that in a refrigerator, that is definitely something I am going to try along with most everything else on the videos.

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Lacey H. September 25, 2010 at 12:23 pm

This class has motivated a lot of people to eat healthy and I’ve said it before but I really think people should just take a nutrition class just so they can see what they are doing wrong and to find things to help them change the way they do things. These videos have a lot of good tips to help everyone.

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Lauren D September 9, 2010 at 12:53 am

I found the videos interesting. I already drink lots of water. I could probably excerise a little more to stay active, but I’m not really needing to lose any weight.

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MIA February 1, 2011 at 11:31 pm

Its seems alot for one person to drink 8 glasses of water in a day. I really need to loose more weight! lol Its hard for me to find time to be more active. I work 9 hrs a day and on my feet so i am tierd when i come home. I sure dont want to go back to town to go to gym. M-S

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Sparks MR October 8, 2011 at 12:25 am

Drinking all that water will really help curb your appetite, it makes you feel very full so your body doesn’t want to eat as much.

Marcie G September 8, 2010 at 9:37 pm

These videos are very informative. They have get ideas on losing weight in a healthy way.

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Holly Bean September 8, 2010 at 9:03 pm

These videos gave really good tips on how to lose weight. I liked how it said to eat an apple before the meal because you eat will eat less. I also found it very interesting that it said that you associate the color blue with mold. I think I will have to change the light in my fridge just to see if it really works. I liked the video that showed the 10 minute workouts. I will have to try them.

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TDS-2 June 4, 2011 at 6:24 pm

I going to try the 10 min work out too. It seems less time consuming. My plan is to do some yoga for one, palates for another, and aerobics for another. Not sure which order to put these in but I’ll do the reseach

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Ashley M September 8, 2010 at 7:38 pm

I love all the useful tips. The more more variety, smaller portions, water, and exericise can all help you lose weight and help speed up your metabolism . Also, Cutting down on sugars and bad carbs. I never knew that colors stimulate hunger. Like using a blue light bulb in the fridge can make feel less hungery. Sounds crazy but, I think I might try it. Instead of using the elevator use the stairs. Take a couple laps in the pool or just playing a game of basketball can help burn calories. Who knew normal figgeting can make you lose weight?

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J-H February 16, 2011 at 12:30 am

i didn’t know that certain colors stimulate hunger either and you know what my kitchen is yellow maybe thats why i’m hungry all the time maybe i should consider a color change.

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Donnie H. September 8, 2010 at 5:23 pm

I like those tips on burning calories because over eating is not hard to do. I try to get some cardio in everyday and it’s not hard with three children. I will keep some of the tips in mind and maybe my wife will spar with me and that would be a great stress reliever.

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Lauren D September 9, 2010 at 12:57 am

I go walking occasionally to relieve stress. Stress has a lot to do with health issues so if that would be a source of relief for you then you should do it.

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vera, A September 13, 2010 at 12:28 am

yes lauren, i also think walking is a great way to relieve stress.it works pretty good for me.if people dont have the opportunity to go to the gym, walking is at least better.

Donnie H. September 8, 2010 at 5:18 pm

I move around a lot and for the most part it is to stay awake while at work. I guess I am killing two birds with one stone. I didn’t know that figiting was a way to keep your metabolism moving. A burst of cold water I don’t know if I want to do that but I might give it a shot. I am not a big egg eater unless it is the weekend and for me that is a do like I want to day.

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Donnie H. September 8, 2010 at 5:12 pm

I had no idea that certain colors would curb your appetite. I really need to try that one. I do eat a lot of fruit and healthy grain bars in order to keep my body and mind satisfied between meals. Working nights has made me become aware of my eating habits because most of the men eat heavy all night and they are quite heavy.

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jen October 3, 2011 at 9:38 pm

isn’ t crazy the stuff we’ve learned from these video’s I would’ve never guessed just changing the color of my bulb could help so much

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Sparks MR October 8, 2011 at 12:24 am

I think I’ve heard that in the past, but it never stuck with me… I’ll have to try that as well, and see if I notice a difference in my and my kids habits.

Donnie H. September 8, 2010 at 5:06 pm

I haven’t been able to go to the gym for the last three weeks because of my schedule however our breakroom is upstairs and I walk up to get my water container and fill it in order to walk the stairs. That is ironic that this came up in the previous comment. I do love the way exercising makes me feel but being lazy is so easy to do.

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Sparks MR October 8, 2011 at 12:23 am

If it’s less than 3 floors away, I always take they stairs. Sometimes I take them if it’s more, but work is so hectic, I don’t want to show up all sweaty / exhausted!

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CHANG GA October 9, 2011 at 7:59 pm

I don’t have time to hit the gym bc right after my 8 hr shift at work I have 3 hrs of night courses, so I feel ya and def when I come home I dont’ wanna do anything much less workout. You just have to find time to push yourself bc exercise relieves stress for me and gives you tons more energy.

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Terrie H September 7, 2010 at 4:44 pm

I like the tips. Climbing the stairs is always a great thing. I also like the smaller portions and breakfast. I have been trying to have oats every morning, instead of cereal or eggs.

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Kwin September 7, 2010 at 5:07 pm

I do the stair climb whenever I can at work. It is a great stress reliever too.
Also, when it’s bad outside and you don’t want to go to the gym or too lazy to put on an exercise CD it’s a quick and cheap solution.

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MRC2 M Cottrell June 6, 2011 at 3:00 pm

I also use the stairs whenever they are available. I also will park on campus a long way from my classes so I have to walk farther. Another thing that really helped me with realizing how much activity I was getting during the day was purchasing a pedometer. This little gadget sits on the side of your hip and it counts every step you take. If you get 10,000 steps a day then you are considered fit. If you buy one make sure you get a good one. The cheap ones don’t work at all. I also started getting up every morning and doing 40 push-ups. I can do them with ease and I do them in the man position.

jen October 3, 2011 at 9:37 pm

breakfast is the hardest meal for me to eat…I’m always in a hurry to get everyone where they need to be and feeding them and trying to get them just to funcution that early in the morning is a job in it self…lol

BLisenbey October 4, 2011 at 5:06 pm

I also climb the stairs when I am at work instead of the elevator. I also used to climb the stairs at school as well. its a quick way to burn calories and not realize you are doing it.

ACR2 May 24, 2011 at 4:55 pm

I always try to take the stairs at school vs. using the elevator. It makes me feel better. I bought cereal last week and it was amazing breakfast and made me feel full all morning.

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