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Apr 18, 2004
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Healthy Weight Loss Diet Tips & Advice from

This page is dedicated to providing you with healthy and practical weight loss & diet tips that will assist you in your quest to lose weight safely & naturally -- and keep it off!

You won't find any fancy diets or tricks here, just plain, simple common sense advice. Education is the key to weight loss success and it starts right here. Adjust these tips and techniques as you begin seeing success, to fit your individual needs.

Once you learn how your body uses food and how to balance your intake, you're well on your way. The weight loss potential, however, is limited only by your own drive and determination.

What You Need to Know to Lose Weight

About 3,500 calories equals one pound of weight. So if you take in approximately 3,500 calories less or burn that amount during physical activity and exercise, you lose one pound.

If you want to loose weight, you will need to create a calorie shortage. You can best do this by reducing your calorie intake and increasing calorie expenditure. Doing both of these things at the same time is ideal, and will give you more satisfying results. You can begin slowly with one or the other if you need to, but eventually you will hit a "plateau" and will have to add the one you're skipping.

Is this difficult? It's not as hard as you may think, if you understand how it works. Slowly reducing your calorie intake by eliminating foods high in calories and fat, you'll begin seeing results. You will be surprised how eliminating just one soda a day results in weight loss. That's about 11 pounds a year! Now imagine combining this with the free weight loss tips here and some good, old-fashioned exercise. Not only will you be healthier, you'll need new clothes!

Slower, healthy weight loss means it will be easier to keep it off. Crash diets aren't healthy and are only a quick-fix. A practical goal is a 1-2 lbs a week, but you need to check with your doctor to see if this is reasonable for you.

Step on the scale and take your body measurements before you begin. You may lose inches before pounds if you begin exercising, and you'll need to know that you're still losing -- even if the scale doesn't initially reflect lost pounds.

Start with these free weight loss tips and you're one step closer to a more confident, slimmer YOU.

Ideal Body Weight for Women

<TABLE width="75%" border=1><TBODY><TR><TD>Height in Shoes</TD><TD>Small Frame</TD><TD>Medium Frame</TD><TD>Large Frame</TD></TR><TR><TD>6'</TD><TD>138 to 151 lb</TD><TD>148 to 162 lb</TD><TD>158 to 179 lb</TD></TR><TR><TD>5'11"</TD><TD>135 to 148 lb</TD><TD>145 to 159 lb </TD><TD>155 to 176 lb</TD></TR><TR><TD>5'10"</TD><TD>132 to 145 lb</TD><TD>142 to 156 lb </TD><TD>152 to 173 lb</TD></TR><TR><TD>5'9"</TD><TD>129 to 142 lb </TD><TD>139 to 153 lb</TD><TD>149 to 170 lb</TD></TR><TR><TD>5'8"</TD><TD>126 to 139 lb</TD><TD>136 to 150 lb</TD><TD>146 to 167 lb</TD></TR><TR><TD>5'7"</TD><TD>123 to 136 lb</TD><TD>133 to 147 lb</TD><TD>143 to 163 lb</TD></TR><TR><TD>5'6"</TD><TD>120 to 133 lb</TD><TD>130 to 144 lb</TD><TD>140 to 159 lb</TD></TR><TR><TD>5'5"</TD><TD>117 to 130 lb</TD><TD>127 to 141 lb</TD><TD>137 to 155 lb</TD></TR><TR><TD>5'4"</TD><TD>114 to 127 lb </TD><TD>124 to 138 lb</TD><TD>134 to 151 lb</TD></TR><TR><TD>5'3"</TD><TD>111 to 124 lb </TD><TD>121 to 135 lb </TD><TD>131 to 147 lb</TD></TR><TR><TD>5'2"</TD><TD>108 to 121 lb</TD><TD>118 to 132 lb</TD><TD>128 to 143 lb</TD></TR><TR><TD>5'1"</TD><TD>106 to 118 lb</TD><TD>115 to 129 lb</TD><TD>125 to 140 lb</TD></TR><TR><TD>5'</TD><TD>104 to 115 lb</TD><TD>113 to 126 lb</TD><TD>122 to 137 lb</TD></TR><TR><TD>4'11"</TD><TD>103 to 113 lb</TD><TD>111 to 123 lb</TD><TD>120 to 134 lb</TD></TR><TR><TD>4'10"</TD><TD>102 to 111 lb</TD><TD>109 to 121 lb</TD><TD>118 to 131 lb</TD></TR></TBODY></TABLE>

Ideal Body Weight for Men

<TABLE width="75%" border=1><TBODY><TR><TD width="26%">Height in Shoes</TD><TD width="24%">Small Frame</TD><TD width="26%">Medium Frame</TD><TD width="24%">Large Frame</TD></TR><TR><TD width="26%">6'4"</TD><TD width="24%">162 to 176 lb</TD><TD width="26%">171 to 187 lb</TD><TD width="24%">181 to 207 lb</TD></TR><TR><TD width="26%">6'3"</TD><TD width="24%">158 to 172 lb</TD><TD width="26%">167 to 182 lb</TD><TD width="24%">176 to 202 lb</TD></TR><TR><TD width="26%">6'2"</TD><TD width="24%">155 to 168 lb</TD><TD width="26%">164 to 178 lb </TD><TD width="24%">172 to 197 lb</TD></TR><TR><TD width="26%">6'1"</TD><TD width="24%">152 to 164 lb</TD><TD width="26%">160 to 174 lb</TD><TD width="24%">168 to 192 lb</TD></TR><TR><TD width="26%">6'</TD><TD width="24%">149 to 160 lb </TD><TD width="26%">157 to 170 lb </TD><TD width="24%">164 to 188 lb</TD></TR><TR><TD width="26%">5'11"</TD><TD width="24%">146 to 157 lb</TD><TD width="26%">154 to 166 lb</TD><TD width="24%">161 to 184 lb</TD></TR><TR><TD width="26%">5'10"</TD><TD width="24%">144 to 154 lb</TD><TD width="26%">151 to 163 lb </TD><TD width="24%">158 to 180 lb </TD></TR><TR><TD width="26%">5'9"</TD><TD width="24%">142 to 151 lb </TD><TD width="26%">148 to 160 lb</TD><TD width="24%">155 to 176 lb</TD></TR><TR><TD width="26%">5'8"</TD><TD width="24%">140 to 148 lb </TD><TD width="26%">145 to 157 lb </TD><TD width="24%">152 to 172 lb</TD></TR><TR><TD width="26%">5'7"</TD><TD width="24%">138 to 145 lb</TD><TD width="26%">142 to 154 lb </TD><TD width="24%">149 to 168 lb</TD></TR><TR><TD width="26%">5'6"</TD><TD width="24%">136 to 142 lb</TD><TD width="26%">139 to 151 lb</TD><TD width="24%">146 to 164 lb</TD></TR><TR><TD width="26%">5'5"</TD><TD width="24%">134 to 140 lb </TD><TD width="26%">137 to 148 lb </TD><TD width="24%">144 to 160 lb</TD></TR><TR><TD width="26%">5'4"</TD><TD width="24%">132 to 138 lb</TD><TD width="26%">135 to 145 lb</TD><TD width="24%">142 to 156 lb</TD></TR><TR><TD width="26%">5'3"</TD><TD width="24%">130 to 136 lb</TD><TD width="26%">133 to 143 lb</TD><TD width="24%">140 to 153 lb</TD></TR><TR><TD width="26%">5'2"</TD><TD width="24%">128 to 134 lb</TD><TD width="26%">131 to 141 lb</TD><TD width="24%">138 to 150 lb</TD></TR></TBODY></TABLE>

Eat Smart

[*]Don't be hungry, ever. You will end up overeating.

[*]Get used to reading food labels. This is necessary and very educational.

[*]Try five small meals a day instead of three larger ones. This keeps your metabolism from slowing down.

[*]Swap foods. Get the lower calorie and fat version of your favorite foods, but read the labels and compare to make sure the claims are correct.

[*]Mayonnaise and salad dressing are packed with calories and fat. Get the fat-free version before you reduce anything else. Same with margarine.

[*]Mustard is calorie-free!

[*]Don't crash diet and don't go on very low calorie diets. A life long change means simply reducing your calorie intake modestly.

[*]There's nothing wrong with prepackaged weight loss meals such as Lean Cuisine and Weight Watchers! You can combine this with your regular regimen.

[*]Add spices to bland meals. Low fat parmesan cheese is a great add-on to prepackaged meals.

[*]Drink water, and lots of it. Your body NEEDS water to lose fat.

[*]Add water to your meals for a full feeling.

[*]Expect a larger grocery bill as you buy healthier foods. It's worth it.

[*]Fad Diets? Nope. You need to implement a life long change in your eating habits and physical activity.

[*]Use a smaller plate. It will take less food to clean your plate.

[*]Slowly make your portions smaller and cut your food into small pieces.

[*]You can still eat meat, just invest in the leaner versions. Trim away any fat before cooking.

[*]Get no-stick cooking spray and forget the oil and shortening.

[*]Dietary fiber makes you feel full and is necessary for a healthy digestive system.

[*]Always have some fruit on hand for a quick snack.

[*]Limit your salt intake. Consider a salt substitute for a lifetime change.

[*]Drain your meat and flush with hot water to eliminate excessive fat.

[*]Let your homemade soup sit in the fridge and spoon off the fat that collects at the top.

[*]Steam, broil and bake before frying.

[*]Chew your food slowly and quit before you're completely full. Studies show it takes 20 minutes for your brain to realize your stomach is full. If, after that time period, you're still hungry, eat more. Chances are, you won't.

[*]Don't eat while you're watching TV or reading.

[*]Diet sodas? Some people claim they only increase your appetite, but everybody is different. I've found they help considerably.

[*]Limit your alcohol intake.

[*]Take a multi-vitamin daily.

[*]Ramen soup is cheap but it's packed with calories.

[*]Don't deprive yourself of that favorite food. Just eat it in moderation.

[*]Drink a glass of water with your meals but avoid "washing" down your food.

[*]Create a food diary and log in everything you eat. Your calorie intake might be much higher than you think.


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