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  Laws of Weight Loss

I. Don't skip breakfast. It has been proven that dieters who skip breakfast don't lose weight as rapidly as those who eat a well balanced, low fat breakfast every morning.

II. Eat a high fiber diet. Increased fiber intake creates a sensation of fullness, diminishing food cravings.

III. Take a multiple vitamin/mineral everyday. When you're dieting, your nutrient intake may not meet your needs.

IV. Stay away from fattening snacks. Remove these items from your home or you will eat them. Try to substitute healthy snacks foods for fattening ones. Pretzels, crackers, carrots, celery, etc are great alternatives.

V. Rely upon your appearance in the mirror and how you fit in clothes as a monitor of your progress. Weighing yourself on a scale is inaccurate. During the course of the diet, fat, muscle and water levels are reduced. These three components of your total body weight may be altered unevenly during periods of increased activity and/or reduced calorie intake.

VI. Exercise or walk as much as possible. Aerobic exercise (even walking) reduces your appetite, burns calories and fat and reduces stress. It is nice to spend time walking, even if it is around the block, in the mall, or taking the furthest spot in the parking lot. Walk after dinner. Do you really need to lay down on the couch again?

An excelent form of exercise is bodyweight training

VII. Chew your food slowly and drink lots of water with meals. It takes time (approximately 20-30 minutes) before you perceive a sense of fullness from eating, so try to eat as slowly as possible. Water helps the fiber to swell in your gastrointestinal tract enhancing the feeling of fullness.

VIII. When you're done eating, get up and leave the table as soon as possible. As long as you're at the table, your urge to eat will be strong. Try getting up when you're done and you will find that you're less likely to have seconds.

IX. Try on new clothes. Nothing seems to help focus a dieter more than shopping for clothes. In the beginning, you won't like what you see, but it will give you the motivation to stick to your diet. As the fat melts away, trying on new clothes will become your new reward, instead of food.

X. Incorporate thermogenic (hot) herbs and spices in your meals. Individuals eating meals "spiced" with cayenne (red) pepper and mustard powder, spicy, grainy mustard and medium-hot salsa display higher rates of calorie burning, due to the thermogenic action of these spices. Try for tasty thermogenic food condiments. Hot spicy food may also temporarily reduce your appetite, encouraging you to eat less.

If you have a specific question email our technical staff for advice: Quick Trim Questions

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