Tips to lose weight, but you have to apply and see results

1 . Eat fruit instead of drinking fruit juice . For the calories in the case of a child - block size

juice can have an apple, orange and a slice of watermelon. These whole foods will keep

satisfied much longer than the box of apple juice, so you eat less overall.

2 . Spend 10 minutes a day up and down the stairs. The Centers for Disease Control says

that's all it takes to help you lose up to 10 pounds per year (assuming she does not start eating

more ) .

3 . Eat equal portions of vegetables and grains at dinner. A cup of cooked rice or pasta has

about 200 calories , while a cup of cooked vegetables distributed only 50 calories , on average,

said Joan Salge Blake , RD, clinical assistant professor of nutrition at Boston University

Sargent College. To avoid grain calorie overload , eat a 1:1 ratio of grains to vegetables. the

vegetables rich in fiber will help satisfy your hunger before you overeat the grains.

4 . Get up and walk around the office or your home for five minutes at least every two hours.

Stuck at a desk all day? A five minute walk every two hours will grow by 20 -

minutes walk from the end of the day . And take a break will make you less likely to seek

antsiness snacks .

5 . Wash something thoroughly once a week a floor, a couple of windows , shower,

bathroom tiles or your car . A 150 pound person , that is put rubber gloves and exerts some elbow

fat burns about four calories for every minute spent cleaning, says Blake. 30 Scrub

minutes and you can work off about 120 calories , the same amount in a half cup of

vanilla frozen yogurt . And those around you shine !

6 . Make social outing this week one of the active . Far movie tickets and screen

overlooking a park instead. Not just feels less but save calories because

do not chow down on a bucket of popcorn. Other ideas uptime : Plan a tennis match sign

class or a guided tour ( check your local newspaper ) , cycling on a bike path, or

join a volleyball league or bowling team.

7 . Order the smallest whole piece. If you order a sub, get the 6-inch sandwich .

Buy a small popcorn, a small salad, a small hamburger . Studies show that we tend to eat what's on

before us , but we feel so full with less.

8 . Spend 2 % regular milk. If you already drink 2% down a notch to 1% or skim

milk. Each step of cutting down the calories by 20 percent. Once you train your palate

enjoy skim milk, the calories of whole milk is cut in half and trimmed the fat

more than 95 percent.

9 . Take a walk before dinner . You will more than burn calories - you can reduce your appetite. an

study of 10 obese women conducted at the University of Glasgow , Scotland , 20 minutes walk

loss of appetite and increased sensations of fullness as effectively as a light meal.

10 . Place a handful of almonds again instead of a sugary snack . A study by the City of Hope

National Medical Center found that overweight people who ate a moderate-fat diet containing

almonds lost more weight than a control group who did not eat nuts. Actually, any nut will do.

11 . Eat a frozen meal . Not just any frozen food , but designed to lose weight. Most of us

tend to eat an average of 150 percent more calories in the evening than in the morning . easy

way to keep calories under control of the dinner is to buy a pre meal - in portions. make sure that

contains only a portion . If contains two , make sure you share.

12 . Do not eat with a large group . A study published in the Journal of Physiological Behavior

We found that we tend to eat more when we eat with other people, probably because we spend more

the timesheets. But eating with your partner or your family , and use the time table

talk between chewing , can help reduce calories - and help links in the

case .

13 . Watch one hour less TV . A study of 76 college students found that seemed more

television, most often ate and ate together . Sacrificing a program (not

you probably do not really want to see anyway ) and take a walk instead. You will have time

more left to complete a task or star gazing.

14 . Get most of your calories before noon . Studies show that the more you eat in the morning,

the less you eat at night. And you have more opportunities to burn off those early days

calories than you burn calories dinner .

15 . Close the kitchen after dinner. Wash all the dishes , clean the counters , turn the

light , and , if necessary , the tape closed cabinets and refrigerators. night eating

significantly increases the total number of calories you eat , a study by the University of Texas

found . Stop night snacking can save 300 calories or more per day , or 31 pounds per year.