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Can someone give me some weightloss tips that have worked for them?
I was wondering if a few people could provdie some WL tips that have worked for them.. I know about drinking water and not eating after 8 or so and stuff like that... I would appreciate any insight! Thanks!!
Mon. Jun 26, 10:54am
clean out your kitchen of any tempting foods, and only buy these foods when the craving is so bad you have to make a special trip to the store to get it, then you might think twice, drink water/teas, do a little extra exercise everyday, small steps to bigger accomplishments, think about how much better you will feel later with every smart decision you make in the present moment.
Monday, June 26, 2006, 11:01 AM
you can also type "weightloss" into the search box on the lounge page and several past threads may provide some tips for you...
i try to approach this goal as a way to become more respectful of myself and my body-it's not as daunting as the attempt to lose weight, somehow...
Monday, June 26, 2006, 11:03 AM
for me, my weight was tied into emotional issues. i used food to medicate myself when i felt bad or stressed out. i think there was a combination of getting older, settling down, and getting on antidepressants to help me deal with stress without eating that finally helped me. That, in addition to finding a fitness goal to focus on. If I'm just focused on eating, it's easy for me to get off track. I need a fitness goal to supplement the eating changes.
Monday, June 26, 2006, 11:37 AM
11:37 poster follow up...
I guess that is all to say there was not *one* thing...it was a combination of things. I'm finally ready to let go of old habits and form new ones.
Monday, June 26, 2006, 11:38 AM
-Exercise 6 days/week. Take one day off for rest. Atleast 30 minutes everytime. Break it up in to 10 minute chunks if you have to. Walk, climb stairs, anything to be active.
-If you don't feel like exercising follow the 15 minute rule. Make yourself go for 15 minutes. If after 15 minutes you are still miserable and want to go home then go home guilt free. I've been following this plan since September and I can count on 1 hand the number of times I actually left after only 15 minutes.
-Only eat something if it's REALLY good. If I take a bite of a cookie and it doesn't instantly make me say "YUM!" I throw the rest of it out. Same thing for non-sweets like pasta or bread at a restaurant. Make sure the "bad" foods you eat are worth it.
-Experiment. Try different plans. Some people have 1 free day/week where they eat what they want, some people have 1 "cheat" meal a week, some people only eat dessert 2 times/week...find what works for you and what you can live with FOREVER...this is a lifestlye change not a diet.
Hope this helps! You can do it.
Monday, June 26, 2006, 11:55 AM
The best thing I've done is actually post everything I eat on here, and make an effort to find out how many calories are in everything. Then, limit my number of calories by time of day - i.e. 300 calories at breakfast, 500 during work including lunch, 500 after work, including dinner. If I go over in one, I have to make it up in another.
At first, I was constantly hungry, and couldn't understand how to cut more calories. Then, I learned what keeps me full and what doesn't. I'll never snack on crackers, for example, now, even though they're "low-cal," b/c I'll still be just as hungry 20 minutes later, and want to eat more. Instead, I'll snack on higher-cal foods with protein and fat, like nuts or cheese, etc. But I'll watch the portion size and keep track of the calories. It makes me much fuller!
Monday, June 26, 2006, 12:02 PM
this guy lost 30 lbs...
Monday, June 26, 2006, 12:18 PM
For me it was measuring my portions, planning my food in advance and sticking to my plan. Every Sunday i planned my meals and snacks. I had not other food in the house besides what I planned to eat and knew exactly how much of it I was eating. Want to go out to dinner or have a treat? I can do that, but it needs to fit into my plan. Friday nights were 'off' by my husband's request since that's our date night and he was very happy to live with my meal planning and restricting food in the house, but he didn't want me to be sitting in a romantic restaurant counting calories or agonizing over which menu entree was healthiest. So, Friday night I order what I would like and focus on him and not food and I look forward to it.
I walk 3-4 miles most days (at a very good clip), do some stretching and love to hike on the weekends. So far I have lost ~30 pounds and am keeping it off with very little effort. I no longer measure portions or count calories but I am very aware of what I am putting in my body. I am truly amazed at how much I enjoy my new lifestyle (which I would have thought was a punishment before I discovered how much I like eating healthy and exercising), and I cannot imagine living the way I used to.
Monday, June 26, 2006, 12:20 PM
I have three things that I just recently found work for me (I lost 4 pounds this week). 1. I eat a full serving of protein at breakfast rather than toast or yogurt or fruit. I also always eat my serving of starch with my protein, so my breakfast is now looks like two hard boiled eggs, slice of wheat toast and an orange... or 5oz turkey, half a wheat bagel and tomato juice. 2. I've been eating 5 small meals rather than breakfast, lunch, dinner and two snacks. So, something like 1/2cup cottage cheese, 1 slice wheat bread with butter, 1cup sliced green peppers... or 3/4cup berries, yogurt, half a banana. 3. I started working out. I go to a Pilates class on Tuesday mornings, Kickboxing on Wednesday evenings, and on Mondays and Thursdays I walk on the treadmill, lift weights, and stretch. Anyway, I hope you can take something from what I've discovered and use it to help yourself in your quest for weightloss and better health.
Monday, June 26, 2006, 1:56 PM
The big change for me that's helped me lose weight (about 45 pounds now) was to stop making excuses and not say "just this one time"- in the past I'd give myself all sorts of outs and excuses for not eating healthy- "I'm sad. I need ice cream, but just this one time." followed the next day by "I'm tired. I should skip my workout, but just this one time."- all those "one times" added up to me not making any progress.
At first, it was kind of like having a drill instructor in my head- "you want ice cream? tough luck!" and at first it was really hard, but the weight started coming off and I'm now in better shape than I've ever been.
Don't be afraid to be hard on yourself- you can take it, and you can really gain strength.
Monday, June 26, 2006, 6:02 PM
2 shorter workouts.
I don't feel like I have any progress if I workout just once for a long time and it feels like such a daunting task. What I do is I workout at the gym in the morning then I go out and run in the evening. These 2 workouts are shorter but they are longer than only one workout, following me so far, good. The 2 workouts make me want to workout because I know it won't take me that long and I feel great afterward and the inches come right off. Also if I have something to do then I have already workout out once or I will workout later, there is no skipping workouts for a whole day. After a few weeks, take a day off. I feel like I don't have to take so many days off because I recover after each workout faster. This would be a hard task to do if you work at a job during any of those times unless you go to the gym before work and after it.
Monday, June 26, 2006, 6:31 PM
What I've learned over the past 7 months with 60+ lbs lost:
1. If it's not in the house you can't eat it. Purge your entire house and workplace of unhealthy food. If you want to "cheat" you'll have to go out to do it.
2. Vegetables are your best friends. The more vegetables I eat, the more weight I lose. If you're just starting out on your weight loss journey, just add more veggies to your diet and cut out those foods that are overtly unhealthy. If you can't maintain a change of addition to your diet you most likely won't be able to maintain a change of restriction.
3. Move. Start out with how much you are truly willing to do and commit to it. When I first started I could only walk 5 minutes at a time. I commited to doing that 3 days a week. Every month I added an additional 5 minutes and eventually added more days per week.
4. There is no short-term solution to a long-term problem. If you've been overweight for a long time expect your weight loss journey to take a long time. Just being prepared for the fact that it may take years to lose all your weight in a manner that will become your new, healthy nature will help you through those rough spots when you feel like slacking off.
Best wishes for a healthy new you!
Monday, June 26, 2006, 7:28 PM
I agree with the 6:02 poster. Life is full of birthdays, showers, holidays, parties, night outs.......let's face it.....excuses to eat, so watch what you eat ALWAYS. Have a bite of cake at the birthday party or if you are the type who can't do one bite, then don't do the cake at all, because right behind the cake is the 4th of July, a friends shower, a party at work, some one brings in cake at work, and life goes around and around.......always, always, always, something to splurge on. Stop the good/bad eating attitude.
Monday, June 26, 2006, 8:33 PM
1. meals are made in my own kitchen, not a restaurant or factory
2. eat nothing where the directions are "put in micro for X min"
3. don't drink soda- of any kind
4. avoid all artificial sweetners AND "glucose"
5. 3 servings fruit, 6 cups of veggies each day.
6. Limit dairy and grain consumption- focus on veggies and lean protein
7. minimum of 45 min cardio 5 times a week- with heartrate in my training zone
Monday, June 26, 2006, 9:36 PM
What works for one person will not work for another. My biggest overall advice is to pay attention to yourself -
What leaves you starved?
What makes you full?
What helps you to lose weight?
W|hat drives you crazy?
What changes can you make?
What changes are impossible for now?
You are the expert in your life and you are certainly the one who cares most about how you live it.
Here is what is working for me:
1. I have cut out all added sugar as well as obviously sweet foods (like cakes, cookies, etc.) For some people, this approach just leads to intense cravings. For me, after a few days, my cravings are at a minimum and my appetite has gone way down.
2. I am NOT a morning person. I find it challenging to have any coherent thought other than "where is the coffee?" before 10:00 am. Nonetheless, I have spent THE LAST FIVE MONTHS converting myself into a morning exerciser. It has taken the full five months because there have been weeks when I only made it to the gym once before work and weeks when I have not made it at all. I have kept at it, however, and am proud to say I have gone to the gym almost every day before work this month. I forced myself to become a morning exerciser because I have just found that life gets in the way of all my best laid plans for mid-day/end-of-the-day exercise. This change has made a HUGE difference in my ability to workout consistently.
3. Exercising 5-6 days a week for 60 minutes (as opposed to 30 minutes) at a time has seriously improved my weight loss.
4. Ensuring that I get enough protein and fat in my diet has been super helpful in ensuring that I am not super hungry.
5. Logging EVERYTHING I eat and drink here on PeerTrainer.
6. And holding everything else together is getting enough sleep. Without enough sleep, I am grumpy, lazy, exhausted and absolutely unable to do anything useful for myself - like eating well and working out.
Monday, June 26, 2006, 9:48 PM
three quick things that have worked for me:
1) laying out a workout plan for the whole week in advance. i can shift my workouts around, but by the end of the week, i know i have to get them all in.
2) eat cottage cheese and wholegrains for breakfast. it's quick, easy, healthy, a great source of energy, and SO FILLING.
3) eat REAL FOOD in appropriate portions. don't eat anything fake. no high-fructose corn syrup, no partially hydrogenated soybean oil. nourish yourself.
Monday, June 26, 2006, 9:59 PM
I agree with everyone here.
I think before I eat.
Move everyday, park away from the store, take the stairs instead of the elevator.
Eat 3 meals a day no skipping cause you will grab anything.
Drink at least 8 glasses of water a day.
More fruit and veggie's in your diet works.
Plan ahead if you have to eat out a good site is www.nutritiondata.com
Talk to yourself, I'm worth more than that donut or cake
Plenty of sleep
When you lost 2 or more pounds in a week reward yourself with a good book or new outfit etc. Everyone is different but I think as long as you are aware of what goes in your mouth. Make a short term goal and take baby steps to reach it. Remember you did not gain all this weight overnight so it will take longer to lose it then gain it.
Never give up hope we are all in this together thanks to PT. Good Luck!
Tuesday, June 27, 2006, 11:38 AM
Eat breakfast. Don't let yourself get too hungry.
Measure your portions. Always, 1 TBSP of olive oil or peanut butter is a lot less than you think, and those calories add up quickly.
Tuesday, June 27, 2006, 12:56 PM
Thanks for all your tips!!
Thanks to everyone who left me some tips... I really appreciate... Keep them coming!!!
Tuesday, June 27, 2006, 5:06 PM
Sweets aren't always that bad.
If you love sweets and you can control your intake-I say have a little something at night. Such as a couple chocolate kisses or something equal in calories. This may help binging on sweets. I know it has worked for me.
Tuesday, June 27, 2006, 7:41 PM
Since I often eat mindlessly at my desk I installed a larger mirror right next to myself - it seriously helps to catch a glimpse of myself and makes me much more mindful about the snacks I chose. I am a heckuva lot cuter eating apple slices than doughnuts!
Tuesday, June 27, 2006, 7:52 PM
Here's a fun one -- buy more comfortable shoes and clothes. The other day I wore a cute new dress to work, so naturally I needed to wear pumps, not my usual lace-up walking shoes. My feet hurt so bad I hardly wanted to walk down the hall to the bathroom! With my usual comfy walking shoes, it's easier to have energy to take the stairs, go for a walk, etc.
Also I want to second some previous suggestions:
-- a high-protein breakfast, and don't be afraid of a little fat. This keeps my hunger reasonable the rest of the day. Eggs eggs eggs. And my cholesterol is fine.
-- try for daily exercise (and maybe achieve 4x a week). Find fun stuff -- I like kickboxing, running, tennis. I, too, started w just walking and built up (70 lbs ago)
-- make it a game to eat as many vegetables as possible
-- eat tiny healthy meals all day long, so you never feel starved. Store a variety of healthy food at work. My coworkers think I'm nuts, but it works.
-- lots of water and tea
-- log everything
-- get lots of sleep. This has been proven to help lose weight (probably hormonal effects in your brain) and I can totally vouch for it -- when I feel low-energy I EAT
-- treat yourself in other ways! Very important
-- tell yourself it's okay to spend TIME and MONEY -- on a gym membership, healthier food, etc. People around you may not be supportive of losing your time, or hassle you about the money, but they are both necessary
Wednesday, June 28, 2006, 12:59 AM
also, ask yourself is life without chocolate worth it? Find a great dark chocolate and allow yourself to savor one small piece at a time. A nice treat that isn't so unhealthy
Wednesday, June 28, 2006, 1:01 AM
I got this tip from a friend in the military, and it was a key factor in the weight loss I enjoyed over my first month or so. ALL hard cheeses need to be cut because they contain large amounts of fat and are so dense that you need more to feel full. This also helps to eliminate foods like pizza, cheesy pasta, and more - which tend to be high cal trigger foods. It's also a commitment you can stick to and feel really good about.
Wednesday, June 28, 2006, 3:19 AM
Goldenfan's Top 6 Tips
1. Make incremental changes, don't try to boil the ocean. Make 1 change every week or so, like, eat 2 more servings and fruit and veggies for 2 weeks. Then add on 2 more hours of exercise per week for 2 weeks, then add on another goal every other 2 weeks. You are more likely to succeed with making changes if you do it in baby steps.
2. Give yourself monthly challenges. I did no chocoalte for June and for July I am doing no baked goods. It's just for a month, but it trains me into avoiding specific problem food. Now that I've avoided chocolate in June, I can have some, but I also know I have the willpower to go without. Feel free to reward yourself with a non food item after you've successfully completed a challenge, such as a new purse, shoes, weekend trip, etc.
3. Tell everyone you know that you are making changes, and even tell them what your goals are. This will make you more accountable. If others are expecting you to meet your goals, you may challenge yourself more. Also, those people are less likely to offer you junk food.
4. Take the stairs, park further away
5. Donate your clothes once they get too big, unless you plan to alter them in the near future. This takes away your safety net of gaining weight and wearing them again. I held onto some of my clothes in case I got pregnant, but instead I just got fatter.
6. Believe in yourself!
Good luck - Goldenfan
Thursday, July 13, 2006, 9:03 PM
Make that 7 tips, I can't believe I forgot the most important tip ....log everything as soon as you eat or drink it. Don't lie to yourself about what you eat or how many calories are in it.
Thursday, July 13, 2006, 9:05 PM
Wonderful advice, thank you all for sharing.
Saturday, July 15, 2006, 10:58 AM
weight lost tips
What seem(ed)s to work for me was:
*changing my workout routines [different setting on the treadmill, elliptical, biking and walking..] this seemed to boost my weight loos, after a long stall
*I drink a tall glass of water before meals, which makes me less likely to stick with "human" portions:-)
*fruit is the only dessert I can have. When I'm dying for something sinful, TCBY's fat-free sugar-free yogurt seems to do it for me.. I do NOT buy a carton of ice cream to eat at home, as that is a sure way to give into temptation on those late night hunger attacks..
*Keep healthy snacks in the car (nuts, protein bars--take a couple of bites AND WATER)
Monday, July 17, 2006, 11:30 AM
when i stick to 1200 calories a day, then it doesn't matter if i eat past 9pm....as long as my daily calories are within the limits.....also lots of fresh veggies is key....
Monday, July 17, 2006, 2:23 PM
i like these. especially the second one. and i agree. for the longest time i didnt eat chocolate bc it made me sick. but now i like it- but am lucky to not have any offers since people are so used to me not eating chocolate.
some other key nutrition facts are:
1. try to make your veggie selections colorful. the different colors are different nutrients, which can make you diet more balanced. oh and be careful, while romaine and other lettuces may fill you up they have NO nutrients. Maybe consider a spinach salad instead??
2. Dont forget your dairy. Clinical trials have shown that people who consume 24 oz. or more of lowfat/nonfat dairy products lose more weight- quicker.
3. get creative with food. try fruit salad dressed in yogurt, or spinach salad with a light lemon dressing. make cooking your food as fun as eating your food.
Tuesday, July 18, 2006, 12:45 AM
Okay you know the water and no late night eating.
Others... count your calories at least for a couple weeks it will really help you get an idea where you food is going.
Excercise every day. If only for 20 minutes you need to get in the habit.
Work to increase your metabolism, basic weight training, eat more smaller meals, get lots of sleep, reduce stress.
Tuesday, July 18, 2006, 8:56 AM
Anything works, usually, so long as you do it!
I think a main thing I was previously lacking was consistency. If I did any plan it worked. So long as I kept with it. So pick something that works for you, or something that could work for you and stick with it. Take everything day by day, minute by minute even.
Even if you don't think something works for you. Do it for a few days, or even one day!
Someone put something on this site somewhere about counting the number of days you stuck with something. I did this and I couldn't believe how well it worked! Even at day 2 I couldnt imagine going back! I think I'm going to start this again ( I only stopped because I got sick) because I know it works.
Tuesday, July 18, 2006, 9:23 AM
my motivator was
I just bought a pair of pants on sale just last saturday and they looked like a sail only the kind you see on a boat lol
last year I was size 12 and these suckers were size 15-16 how did that happen????
Tuesday, July 18, 2006, 7:50 PM
-Before I started trying to lose weight, I NEVER had water. I started trying to work it into my day, and found the easiest way for me. My work day is from 8am-4pm. I drink one bottle of water every two hours. Four bottles in a work day seemed like a lot at first, but one bottle in two hours is totally reasonable. I make sure I head to the fridge to get a bottle at 8, 10, 12, and 2.
-Plan, plan, plan! There are always things that come up, but you can plan to the best of your ability. You might have an evening event or a luncheon at work, but you can usually plan at least two meals in a day.
-I weigh myself daily. I know it doesn't work for everybody, but it has been a lifesaver for me. If I see that the scale is up a pound or 1/2 pound from the day before, I know to be extra careful with my food selections. Of course, it is possible that the weight is from salt or other factors, but weighing daily keeps me mindful of what I put in my body.
Wednesday, July 19, 2006, 8:43 AM
the best one is from one of my teams-- doing a daily water and veggie/fruit challenge has helped me more than anything I have ever done. I don't focus at all on all the psycho stuff going on with me food wise. All I focus on is water, veggies and walking. I say it like Rainman through out the day to myself.
Thursday, August 10, 2006, 10:57 AM
A couple from me.. some of mine are opposite of other's positng. which just solidifies that everyone is different and motivated by different things.
- Dress up! Wearing skirts and cute clothes and suits to work, as well as bumping my casual clothes up a bit has really made a difference. When I look good, I feel good. I feel feminine and pretty and am much less likely to sit on the sofa and eat chips. I am Much less likely to go get a philly cheesesteak for lunch at work... when you dress and feel sloppier, you're more likely to eat a bit more relaxed and let things slide. Plus, I wouldn't dream of spilling saucy, caloric stuff on my new silk skirt!! Lettuce doesn't leave a mark.
- Bring everyhting to work that you could ever want to eat. Lots of it. Every morning I bring in something light for breakfast, usualy fruit and then a lunch. But I also bring cottage cheese, extra fruit, cut veggies, low-cal options and let myself snakc during the day. with lots of options and all of them healthy I have very little motivation to go get cookies or chips. I rarely eat all that I bring in but even if I do, its only another few calories and nothing tragic.
- If you are going to cheat, then cheat. Don't half-ass it. If you're going out to dinner or to some special occasion, order what you want to eat! Don't stuff your face until you can't move though. Eat a sensible portion and leave the rest. You will be satisfied and, yes, you will have gone astray for a moment but that's easy to fix. It's better than cheating a little and getting some quasi-healthy but not really option that you never really wanted but got because you wanted to be good and are left feeling upset and cheated. This leaves you more likely to cheat again soon with the rationale "well, when I had that sandwich, it was healthy so I didn't really cheat... I have earned it to eat this..." its puts you on a dirty cycle of eating foods that are supposed to be good for you but are just as bad as almost everything else but are masked.
From working in the restaurant business for a long time I can tell you that salads, burgers, fish, veggies etc... anyhting in a restaurant has twice the calories you imagine it would and even more than it would if you made it yourself. Any restaurant with a chef (not a chain with line cooks following a pattern) is going to produce meals wiht a LOT of butter, fat, sodium and whatever else can possibly taste good. If you're going to go out, ENJOY it!!!
Thursday, August 10, 2006, 12:42 PM
I stick to app. 1200 calories a day...so here is a little trick that some people might find a bit extreme, but when ever I get the urge to eat something...anything, once my daily intake is fulfilled I go into my bedroom and I look at myself in my full lenght mirror. I really look. I think about the progress I have made, and the goals I want to attain. I do this and remind myself that those tostitos and salsa calling my name at 10:00pm can be quieted.
I also really look at myself in my bra and underwear about once a week. I try to see what changes I can see occurring and what I need to continue to work on. This motivates me in a positive way to continue my journey!!
Thursday, August 10, 2006, 4:47 PM
one day at a time
I don't know if you're this way or not, but I get easily discouraged when I think about how much weight I still need to lose and how long it is going to take to get to where I want to be... obviously, this is not the attitude that I want to have and it certainly leaves me feeling that i'll never get there...to which I respond by eating junk, because in the long run, what's a couple of doughnuts going to matter when I have at least a year before I could get to my goal weight anyway?? the problem is that if I say this to myself even a few times a week, i have made zero progress and maybe even gone backwards... SO, my new response to these thoughts is to ONLY think about today. If I focus on one day at a time, I can make sure that for that one day I eat as healthy as I possibly can. I can stick with a healthy-eating plan for ONE DAY, can't you? I try to make the most of that one day. And when that one day is over and I have eaten well, I start the next day with the same mantra to make this day a healthy one. and the days add up!
so, if you're someone who gets discouraged by looking ahead, don't do it! Stay focused on today and avoid projecting out how long it might take or how fast you could get there if you lose 2 lbs a week, 1 lb a week, etc. Trust me, I have done this too many times and I always end up having to redo my "weight loss schedule". ...one day at a time...one day at a time... one day at a time....
Sunday, August 27, 2006, 10:17 PM
a target of 400 calories per meal is working for me. I did not count calories before, and this has been a good way of getting started for me.
Wednesday, August 30, 2006, 10:03 AM
I have started to eat an apple a day.
Wednesday, October 04, 2006, 12:24 PM
Monday, October 16, 2006, 12:45 AM
Excercise daily. It's too hard for me to stay motivated if I try to work out 3 days a week. Plan a time for excercise and do it daily so it becomes part of your routine.
Monday, October 16, 2006, 8:31 AM
Had to bump this great thread.
Sunday, January 21, 2007, 5:26 PM
the fat smash diet, eat to live and weight watchers have all worked for me.
Tuesday, November 27, 2007, 7:59 PM
Weight Loss Tips
The best way to reduce weight long term is to increase your body's metabolic rate. Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, working or even sleeping. Your body is constantly burning calories to keep you going. The best way to lose weight is to increase the number of calories your body uses.
Saturday, July 11, 2009, 5:53 AM
ditto all good tips above! Especially, Know Yourself!! What works for me may not work for you. Liftting light weights has helped keep my metabolism higher and weight loss much easier. Daily exercise of different types has been key; make small changes slowly and keep them forever. My diet and fitness program now is like nothing I have ever done before and I will do this forever!!
Never give up! Life has its ups and downs but quitting = failure. Never give up!!
Saturday, July 11, 2009, 10:40 AM
Being open to acquiring new tools to enhance weight loss and good health keeps me on track. Hypnosis cd's by Dr. Roberta Temes, "Enjoying Weight Loss" have been especially helpful in making all my diet and exercise changes permanent in my life, getting me to my goal weight and keeping me there. I feel more comfortable with all my new habits and stay on track easily.
Friday, July 24, 2009, 11:09 AM
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