Make Money Blogging - wikiHow

Make Money Blogging - wikiHow

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How to Start Your Own Exercise Regimen

How to Start Your Own Exercise Regimen and Stick to It

from wikiHow - The How to Manual That You Can Edit


Do you find yourself making resolutions about exercising to get in shape, but never seem to stick to the resolution? This "How-to" can help you with some ideas to provide the little nudge you need.

Steps

1. Do something you enjoy. If you like it, it's more likely you'll keep at it. Not all workouts are at a gym: try biking, inline skating, rowing, skateboarding, swimming, hockey, or a rugby team; even dancing in your bedroom with an ipod. Enjoyment is the key to sticking with it.
   
2. Make time to exercise. Make a conscious effort to replace some unnecessary and not particularly enjoyable habit, like watching a TV show that isn't very good, with an exercise-involving activity. Rather than worrying about fitting exercise into your schedule, you can just feel a sense of accomplishment content in the knowledge you haven't made your schedule any worse.
   
3. Make a commitment. Don't just make a mental promise to yourself. Get a journal. Write down what you want to accomplish, and set a time frame for reaching your goals. Make a contract, and sign it. Include pictures of your dream dress, or smaller size pants, if it helps you define your goals.
   
4. Don't be afraid to shoot for the stars. As Walt Disney said, If you can dream it, you can do it. If you've never worked out before, or haven't worked out in a long time, don't expect you'll be able to work out for an hour a day--six days a week! Try starting out with three, 30-minute sessions of aerobic exercise per week. Then after two weeks, incorporate two weight lifting sessions in-between your aerobic days. You can even start with just a few minutes each day. That can be enough to motivate you to keep going.
   
5. Spread the word! Tell your husband, wife, sister, friends--anyone. We always do better when we think someone else is watching! Don't be obnoxious and remind everyone all the time, but let your close friends and relatives know about your goals. Ask them to encourage you once-in-a-while. Sometimes, it's nice to remind your grandma not to stock her kitchen with all those scrumptious goodies.
   
6. Get out the charts. You can weigh yourself, although weight is not always an accurate view of fitness. Record your weight and BMI. Though these aren't precise measures of progress, it's sweet to look back when you're done with it all, and feel satisfied. Take measurements of your waist, hips, thighs, and neck. These are much more accurate. A "before" picture would be fun afterwards!
   
7. Learn. If you are shooting to lose weight, you must learn to eat healthily. Don't "fall into" a diet. You would "fall out" eventually. Things like weight watchers can help you learn, but I simply recommend developing a lifestyle you will want to keep, and using your common sense. See tips for more help.
   
8. Drink water! Drinking water is absolutely the best thing you can do for your body. Always bring water to your workout sessions. Remember not to drink excessive amounts of plain water after strenuous workouts - your body loses salts through sweat, and too much plain water can help to flush out whatever's left. For intense workouts, drink Gatorade or vitamin water.
   
9. Have fun! Leaving on the same note we started, working out is not fun if you constantly think, "When am I going to get skinny?". Grab a friend and dance! Go play tag, or have races! Just keep moving!
   

Video

Start Your Own Exercise Regimen and Stick To It. Get some friends together for a weekly run, bike or hike. Have someone to be accountable to to help keep you motivated. You can do it!

Tips

• Don't have enough time for a good workout? Take a walk during your lunch break, do crunches and jumping jacks while watching TV, or pace while talking on the phone... In other words, take every opportunity to exercise.
  
• Your health is your most valuable asset. Politely refuse offers to drive you short distances with a car when you could walk instead.
  
• If you're not used to exercising, it will be hard for the first week or so, to keep yourself from using an elevator. Keep walking and, soon you'll find that you can easily climb those flights of stairs without getting out of breath. Plus, in train stations and the subway, walking has the added benefit --you avoid the crowds-- as no-one takes the stairs!
  
• Schedule your workouts on your calendar, and stick with it! Treat the workout as a standing appointment with your most important client.
  
• Do exercises you enjoy.
  
• Routine is the key. After about 2 weeks of the routine, you will find it a lot less of a chore. You can add new challenges later, to keep it interesting and fun.
  
• Don't worry if you're not seeing quick results. It normally takes about 8 weeks for results to really kick in visually. Remember, you can't do it all in one sitting. Regular effort, with enthusiasm, is the key!
  
• You don't necessarily have to pay a trainer to work out with you every week. Gym membership can be helpful because a monetary commitment is likely to motivate you to stick with the regular program. If your gym has group fitness classes, they can help you mix things up a bit.
  
• Consider alternative forms of exercise. Biking, indoor climbing, Yoga, Thai-chi, martial arts, etc., will all challenge your muscles in different ways, and provide some fun and variety.
  
• Whichever fitness program you choose to follow, if you like it, and it offers enough variety, you will have a much easier time staying with it.
  
• Burn more calories playing than what you get from foods. Counting may help at first, but with regular exercises and 5-6 scheduled meals you will easily stay on track. Regular and moderate meals will keep the "fire" burning!
  
• Eat variety of healthy vegetables, fruits, beans, and nuts. This will give you all the amino-acids and Omega3 fats your body needs to grow muscle, while helping you shred those pounds. Your body cells create protein they need, from amino-acids, so don't worry about it.
  
• When exercising, drink enough water to replace what is lost. Amount will vary based on your body weight, climate, effort level, etc. Dehydration would slow your weight-loss goals, increase danger of muscle tears, and could make you feel nauseated. Avoid coffee and soda drinks, for better results.
  
• Be creative with exercise programs. They are yours to play with.
  
• Go early to bed, and have plenty of rest on days you exercise. Muscles grow and repair themselves during the -deep- sleep.
  
• Play up-beat music to keep the pace and motivate yourself.
  
• Try NOT to exercise in the evening. If you exercise before going to bed, your metabolism is increased, endorphins are released and it will make it much more difficult to fall asleep naturally. If the only time you can exercise is in the evening, try to do it as early as possible before going to bed to allow your body to rest.
  
• Every day, make note of all the benefits you can perceive: increased energy, pride and so forth. Make it as long as you can and keep looking for new items.
  

Warnings

• Consult your doctor before starting any new workout regimen, especially if you've had heart or lung related illness in the past.
  
• If you feel faint, dizzy, sick, or in pain while working out, take a break. If you start getting better soon, then just start once you feel better. If there is a serious pain or you're crying, you think something is broken, or it won't go away, stop and wait a few hours. If it's still not gone, call a doctor! (This originally said to wait a few days before contacting a doctor. If you are in pain that does not lessen for more than an hour, you should contact someone. If you are in severe pain, contact someone immediately as it could be a sign of something seriously wrong.)
  
• Consult your doctor if you are severely underweight, overweight, obese, or suffer from asthma before starting working out as you could hurt yourself.
  
• If you are starting to gain weight, it is usually because you are building muscle. Keep up the good work!
  
• Drink a lot of water to avoid dehydration.
  

Related wikiHows

• How to Start Walking for Exercise
  
• How to Exercise While Sitting at Your Computer
  
• How to Exercise While Watching TV
  
• How to Motivate Yourself to Work Out
  
• How to Do a Handstand Roll Out
  
• How to Get Fit in the Gym
  
• How to Train Your Body
  
• How to Make an Exercise Schedule
  
• How to Look Sexy when Naked
  
• How to Start Your Own Workout/ Health Routine
  

Sources and Citations

• What you need to start exercising at home
  
• Adjustable vs fixed dumbbells How to get right dumbbells.
  
• Techniques and tips to help keep you motivated
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Start Your Own Exercise Regimen and Stick to It. All content on wikiHow can be shared under a Creative Commons license.

How to Make Money - wikiHow

How to Make Money

from wikiHow - The How to Manual That You Can Edit

Sally Struthers once posed the timeless question in a TV commercial, "Do you want to make more money?" Without hesitation, she answered, "Of course, we all do." How did she know?Actually, this remarkable revelation isn't so startling when you consider that money not only makes the world go 'round, but also, apparently, talks. If your world has stopped spinning, or if you're having trouble talking, you've come to the right place. There are several different ways to make some quick cash today, but here's how to make money in the long run.

Steps

1. Use the law of supply and demand to your advantage. Most of us are familiar with the law of supply and demand--the more there is of something, the cheaper it is; conversely, the rarer the product or service, the more expensive it is. However, other than when we get to a toy store before sunrise to get on line for the latest fad toy that kids can't get enough of, we don't really apply the law of supply and demand to our own lives--particularly our careers. For example, if you're aspiring to do something that many, many other people want to do (so much so that they do it for free, as a hobby) then it will be far more challenging for you to make money doing it. On the other hand, if you do something that most people don't want to do, or if you get very good at doing something most people don't do all that well, then you can make a whole lot more money. In other words, choose a career in pharmacy over photography.
   
   • If your career path is going nowhere, resign gracefully and switch careers. Research occupations to find out how much they pay and what their future outlook is (in the U.S., you can find this information in the Bureau of Labor Statistics Occupational Outlook Handbook). Find an occupation that pays well, and invest in the education and/or training to get you that job. Look for employers that offer competitive salaries and ample opportunity for advancement.
     
   • If your goal is to make enough money to retire early, prioritize earning potential over job satisfaction, since you plan on getting out of the rat race early, anyway. Consider the types of jobs that pay extraordinarily well in exchange for hard work, little psychological satisfaction, and a punishing lifestyle, such as investment banking, sales, and engineering. If you can keep your expenses low and do this for about 10 years, you can save a nest egg for a modest but youthful retirement, or to supplement your income while you do something you really love doing but doesn't pay much. But keep in mind that delayed gratification requires clear goal-setting and strong willpower.
     
2. Recognize that time is money. This critical piece of advice is attributed to Benjamin Franklin, who was an accomplished American inventor, journalist, printer, diplomat, and statesman--the ultimate multitasker. Your ability to manage your time (and stop procrastinating) is a critical ingredient in your ability to make money. Whether you have a job or are self-employed, keep track of what you're spending your time on. Ask yourself "Which of these activities make the most money, and which of them are a waste of time?" Do more of the former and less of the latter, simple as that. When you're focusing on high-priority tasks, get the job done well, and get the job done fast. By working efficiently, you're giving your employer or clients more time, and they'll appreciate you for it. Remember that time is a limited resource that you're always investing. Will your investments pay off?
   
3. Jack up your prices. If you're providing a skill, service or product that is in high demand and low supply, and you're making the most of your time, you should be making good money. Unfortunately, there are many people who are too humble or fearful to demand that they get paid accordingly. It's the pushovers in life who get taken advantage of and exploited, so if you think you might be one of them, learn how to stop being a people pleaser. If you work for someone else, ask for a pay raise or get a promotion, and if none of that pans out, revisit your career options as described previously. If you're self-employed, the first thing to do is to make sure your customers and clients pay up on time--this alone can substantially improve your income. Check your prices and rates against those of your competitors--are you undercutting them? Why? If you're providing a superior product or service, you should be getting at least the average, unless your profitability depends on mass production, in which case you're probably making a lot of money and wouldn't be reading this article anyway!
   
4. Be proactive. Remember Murphy's Law: "Whatever can go wrong will go wrong." Make plans, complete with as many calculations as possible, then anticipate everything that can go wrong. Then make contingency or backup plans for each scenario. Don't leave anything to luck. If you're writing a business plan, for example, do your best to estimate when you'll break even, then multiply that time frame by three to get a more realistic date; and after you've identified all the costs, add 20% to that for costs that will come up that you didn't anticipate.[1] Your best defense against Murphy's law is to assume the worst, and brace yourself. An appropriate amount of insurance may be something worth considering. Don't forget the advice of Louis Pasteur, a French chemist who made several incredible breakthroughs in the causes and prevention of disease: "Luck favors the prepared mind."
   
5. Redefine wealth. In studies of millionaires, people are surprised to learn that most millionaires aren't doctors, lawyers, and corporate leaders with big houses and fancy cars; they're people who religiously live below their means and invest the surplus into assets, rather than liabilities.[2] As you're taking the above steps to make more money, keep in mind that increased income does not necessarily equal increased wealth. Most people who flaunt their wealth actually have a low net worth because their debt to asset ratio is high--in other words, they owe a whole lot more money than they actually have. All of the previous steps have outlined aggressive strategies for making money, but you'll never get anywhere if you have a hole in your pocket.
   
   • They say that a penny saved is a penny earned. Actually, when you consider that you pay taxes on every penny you earn, you really do make more money by saving than by increasing your income, especially if the extra income will increase your tax rate dramatically. For example, let's say you have a choice between saving $100 or earning an extra $100. If you pay 15% taxes, then when you earn an $100, you only get $85. But when you shave $100 off of your existing budget, you keep it all. To sweeten the deal further, if you take advantage of compound interest as found in most savings accounts, over time you'll start making money on the amount saved plus previous interest paid on that amount saved. It'll be pennies at first, but eventually the amount will multiply exponentially.
     
   • Take advantage of tax laws if you're self-employed. Money saved on taxes is still money saved. You may be able to deduct many of your business expenses (use of your home, use of your car, office supplies, etc.) if you keep good records. You may also qualify for tax breaks, such as deducting your health insurance premiums on your tax return. These laws are in place to encourage commerce and business growth, so don't neglect their benefits.
     
   • If you're not self-employed and work for a company, find out if they have a retirement plan. If you're lucky, employers will sometimes match contributions you make into a retirement fund. Retirement plans also often have the benefit of being tax-deferred. The longer you get to keep your money (and make interest on it) the better.
     
6. Know the difference between an asset and a liability. The dividing line is whether it puts money in your pocket, or takes it out.[3] As much as you love your home, for instance, it is a liability rather than an asset because you put more money into it than you get out of it (unless you're flipping it or renting it out). Whatever money you save, invest it in assets such as stocks, mutual funds, patents, copyrighted works--anything that generates interest or royalties. Eventually, you might get to the point where your assets are doing the work for you, and all you have to do is sit there and make money!
   
   • Watch out for inflation chipping away at your assets. We've all heard an elderly person describe the purchasing power of a coin in their day. Inflation continues to make today's money worth less in the future. To win the race against time and inflation, learn to invest your money in the right places. A savings account might help you to keep up with inflation; however, to stay ahead of the game you'll want to invest in bonds, stocks, or some other investment that returns above the average rate of inflation (currently 3%-4%).
     

Tips

• Work on eliminating any debt you may have. When you have a high debt load, you're making someone else money; what you pay in interest is their paycheck. The sooner you repay your loans and debts, the sooner you stop giving your money away.
  
• Start analyzing your decisions from the perspective of a firm. In economics, a firm's goal is simply to maximize profit. Well-run firms spend money only if they can expect to make more money from their investment, and they allocate their resources to the most profitable use. You're not a firm, of course, and you have other considerations, but if you make the majority of your time and money decisions by choosing the options that promise the highest return on investment, you'll likely earn more money, and that's good news for your shareholders (you and your family).
  

Warnings

• Beware get-rich-quick schemes. Millions of people still get caught up in them. If it's too good to be true, it's truly no good. People who know how to get rich are busy getting rich. They are not advertising methods to get rich.
  
• Don't lose sight of what's really important to you in your quest for money. Sure, you may be able to make more if you work longer hours, but will you and your family get to enjoy the extra money? Money can do a lot of things for you, but don't work yourself to death - you can't take it with you.
  

Related wikiHows

• How to Save Money on Taxes
  
• How to Make Money Fast
  
• How to Make Money Online
  
• How to Save Money
  
• How to Invest in Stocks
  
• How to Get Out of Debt
  
• How to Make Money With Affiliate Programs
  
• How to Make Money Blogging
  

Sources and Citations

1. ↑ http://blogs.briantracy.com/public/item/203424
2. ↑ Stanley, TJ and Danko, WD. The millionaire next door. ISBN 0671015206
3. ↑ Kiyosaki, RT and Lechter, SL. Rich dad, poor dad. ISBN 0446677450

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Money. All content on wikiHow can be shared under a Creative Commons license.

Make money

<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Make-Money">How to Make Money</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
Sally Struthers once posed the timeless question in a TV commercial, "Do you want to make more money?" Without hesitation, she answered, "Of course, we all do." How did she know?Actually, this remarkable revelation isn't so startling when you consider that money not only makes the world go 'round, but also, apparently, talks. If your world has stopped spinning, or if you're having trouble talking, you've come to the right place. There are several different ways to <a href="http://www.wikihow.com/Make-Money-Fast" title="Make Money Fast">make some quick cash today</a>, but here's how to make money in the long run.
<a name="Steps"></a><h2>  Steps </h2>
<ol><li> Use the law of supply and demand to your advantage. Most of us are familiar with the law of supply and demand--the more there is of something, the cheaper it is; conversely, the rarer the product or service, the more expensive it is. However, other than when we get to a toy store before sunrise to get on line for the latest fad toy that kids can't get enough of, we don't really apply the law of supply and demand to our own lives--particularly our careers. For example, if you're aspiring to do something that many, many other people want to do (so much so that they do it for free, as a hobby) then it will be far more challenging for you to make money doing it. On the other hand, if you do something that most people don't want to do, or if you get very good at doing something most people don't do all that well, then you can make a whole lot more money. In other words, choose a career in pharmacy over photography.
<ul><li>If your career path is going nowhere, <a href="http://www.wikihow.com/Resign-Gracefully" title="Resign Gracefully">resign gracefully</a> and <a href="http://www.wikihow.com/Switch-Careers" title="Switch Careers">switch careers</a>. Research occupations to find out how much they pay and what their future outlook is (in the U.S., you can find this information in the Bureau of Labor Statistics <i>Occupational Outlook Handbook</i>).  Find an occupation that pays well, and invest in the education and/or training to get you that job.  Look for employers that offer competitive salaries and ample opportunity for advancement.
</li><li>If your goal is to make enough money to <a href="http://www.wikihow.com/Retire-in-Your-30s" title="Retire in Your 30s">retire early</a>, prioritize earning potential over job satisfaction, since you plan on getting out of the rat race early, anyway. Consider the types of jobs that pay extraordinarily well in exchange for hard work, little psychological satisfaction, and a punishing lifestyle, such as investment banking, sales, and engineering. If you can keep your expenses low and do this for about 10 years, you can save a nest egg for a modest but youthful retirement, or to supplement your income while you do something you <i>really</i> love doing but doesn't pay much. But keep in mind that delayed gratification requires clear goal-setting and strong willpower.
</li></ul>
</li><li> <b>Recognize that time is money.</b> This critical piece of advice is attributed to Benjamin Franklin, who was an accomplished American inventor, journalist, printer, diplomat, and statesman--the ultimate <a href="http://www.wikihow.com/Multitask" title="Multitask">multitasker</a>. Your ability to <a href="http://www.wikihow.com/Manage-Your-Time" title="Manage Your Time">manage your time</a> (and <a href="http://www.wikihow.com/Stop-Procrastinating" title="Stop Procrastinating">stop procrastinating</a>) is a critical ingredient in your ability to make money. Whether you have a job or are self-employed, keep track of what you're spending your time on. Ask yourself "Which of these activities make the most money, and which of them are a waste of time?" Do more of the former and less of the latter, simple as that. When you're focusing on high-priority tasks, get the job done well, and get the job done <i>fast</i>. By working efficiently, you're giving your employer or clients more time, and they'll appreciate you for it. Remember that time is a limited resource that you're always investing. Will your investments pay off?
</li><li><b>Jack up your prices.</b> If you're providing a skill, service or product that is in high demand and low supply, and you're making the most of your time, you should be making good money. Unfortunately, there are many people who are too <a href="http://www.wikihow.com/Be-Humble" title="Be Humble">humble</a> or fearful to demand that they get paid accordingly. It's the pushovers in life who get taken advantage of and exploited, so if you think you might be one of them, learn <a href="http://www.wikihow.com/Stop-Being-a-People-Pleaser" title="Stop Being a People Pleaser">how to stop being a people pleaser</a>. If you work for someone else, <a href="http://www.wikihow.com/Ask-for-a-Pay-Raise" title="Ask for a Pay Raise">ask for a pay raise</a> or <a href="http://www.wikihow.com/Get-a-Promotion" title="Get a Promotion">get a promotion</a>, and if none of that pans out, revisit your career options as described previously. If you're self-employed, the first thing to do is to <a href="http://www.wikihow.com/Get-Clients-to-Pay-Invoices-Promptly" title="Get Clients to Pay Invoices Promptly">make sure your customers and clients pay up on time</a>--this alone can substantially improve your income. Check your prices and rates against those of your competitors--are you undercutting them? Why? If you're providing a superior product or service, you should be getting <i>at least</i> the average, unless your profitability depends on mass production, in which case you're probably making a lot of money and wouldn't be reading this article anyway!
</li><li><a href="http://www.wikihow.com/Be-Proactive" title="Be Proactive">Be proactive.</a> Remember Murphy's Law: "Whatever can go wrong will go wrong." Make plans, complete with as many calculations as possible, then anticipate everything that can go wrong. Then make contingency or backup plans for each scenario. Don't leave anything to luck. If you're writing a business plan, for example, do your best to estimate when you'll break even, then multiply that time frame by three to get a more realistic date; and after you've identified all the costs, add 20% to that for costs that will come up that you didn't anticipate.<a href="#_note-0" title="">[1]</a> Your best defense against Murphy's law is to assume the worst, and brace yourself. An appropriate amount of insurance may be something worth considering. Don't forget the advice of Louis Pasteur, a French chemist who made several incredible breakthroughs in the causes and prevention of disease: "Luck favors the prepared mind."
</li><li>Redefine wealth. In studies of millionaires, people are surprised to learn that most millionaires aren't doctors, lawyers, and corporate leaders with big houses and fancy cars; they're people who religiously <a href="http://www.wikihow.com/Reduce-Expenses" title="Reduce Expenses">live below their means</a> and invest the surplus into assets, rather than liabilities.<a href="#_note-1" title="">[2]</a> As you're taking the above steps to make more money, keep in mind that increased income does not necessarily equal increased wealth. Most people who flaunt their wealth actually have a low net worth because their debt to asset ratio is high--in other words, they owe a whole lot more money than they actually have. All of the previous steps have outlined aggressive strategies for making money, but you'll never get anywhere if you have a hole in your pocket.
<ul><li>They say that a penny saved is a penny earned. Actually, when you consider that you pay taxes on every penny you earn, you really do make more money by <a href="http://www.wikihow.com/Save-Money" title="Save Money">saving</a> than by increasing your income, especially if the extra income will increase your tax rate dramatically. For example, let's say you have a choice between saving $100 or earning an extra $100. If you pay 15% taxes, then when you earn an $100, you only get $85. But when you shave $100 off of your existing budget, you keep it all. To sweeten the deal further, if you take advantage of compound interest as found in most savings accounts, over time you'll start making money on the amount saved plus previous interest paid on that amount saved. It'll be pennies at first, but eventually the amount will multiply exponentially.
</li><li>Take advantage of tax laws if you're self-employed. Money saved on taxes is still money saved. You may be able to <a href="http://www.wikihow.com/Save-Your-Business-Tax-Dollars" title="Save Your Business Tax Dollars">deduct many of your business expenses</a> (use of your home, use of your car, office supplies, etc.) if you keep good records. You may also qualify for tax breaks, such as deducting your <a href="http://www.wikihow.com/Prepare-for-a-Health-Insurance-Physical" title="Prepare for a Health Insurance Physical">health insurance</a> premiums on your tax return. These laws are in place to encourage commerce and business growth, so don't neglect their benefits.
</li><li>If you're not self-employed and work for a company, find out if they have a retirement plan. If you're lucky, employers will sometimes match contributions you make into a retirement fund. Retirement plans also often have the benefit of being tax-deferred. The longer you get to keep your money (and make interest on it) the better.
</li></ul>
</li><li> <b>Know the difference between an asset and a liability.</b> The dividing line is whether it puts money in your pocket, or takes it out.<a href="#_note-2" title="">[3]</a> As much as you love your home, for instance, it is a liability rather than an asset because you put more money into it than you get out of it (unless you're <a href="http://www.wikihow.com/Flip-a-House" title="Flip a House">flipping it</a> or <a href="http://www.wikihow.com/Rent-out-Your-Home" class="mw-redirect" title="Rent out Your Home">renting it out</a>). Whatever money you save, invest it in assets such as stocks, mutual funds, patents, copyrighted works--anything that generates interest or royalties. Eventually, you might get to the point where your assets are doing the work for you, and all you have to do is sit there and make money!
<ul><li>Watch out for inflation chipping away at your assets. We've all heard an elderly person describe the purchasing power of a coin in their day. Inflation continues to make today's money worth less in the future. To win the race against time and inflation, learn to invest your money in the right places. A savings account might help you to keep up with inflation; however, to stay ahead of the game you'll want to invest in bonds, stocks, or some other investment that returns above the average rate of inflation (currently 3%-4%).
</li></ul>
</li></ol>
<a name="Tips"></a><h2>  Tips </h2>
<ul><li><a href="http://www.wikihow.com/Get-Out-of-Debt" title="Get Out of Debt">Work on eliminating any debt you may have.</a> When you have a high debt load, you're making someone else money; what you pay in interest is their paycheck. The sooner you repay your loans and debts, the sooner you stop giving your money away.
</li><li>Start analyzing your decisions from the perspective of a firm.  In economics, a firm's goal is simply to maximize profit.  Well-run firms spend money only if they can expect to make more money from their investment, and they allocate their resources to the most profitable use.  You're not a firm, of course, and you have other considerations, but if you make the majority of your time and money decisions by choosing the options that promise the highest return on investment, you'll likely earn more money, and that's good news for your shareholders (you and your family).
</li></ul>
<a name="Warnings"></a><h2>  Warnings </h2>
<ul><li>Beware get-rich-quick schemes.  Millions of people still get caught up in them.  If it's too good to be true, it's truly no good.  People who know how to get rich are busy getting rich.  They are not advertising methods to get rich.
</li><li>Don't lose sight of what's really important to you in your quest for money.  Sure, you may be able to make more if you work longer hours, but will you and your family get to enjoy the extra money?  Money can do a lot of things for you, but <b>don't work yourself to death - you can't take it with you.</b>
</li></ul>
<a name="Related_wikiHows"></a><h2>  Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Save-Money-on-Taxes" title="Save Money on Taxes">How to Save Money on Taxes</a>
</li><li><a href="http://www.wikihow.com/Make-Money-Fast" title="Make Money Fast">How to Make Money Fast</a>
</li><li><a href="http://www.wikihow.com/Make-Money-Online" title="Make Money Online">How to Make Money Online</a>
</li><li><a href="http://www.wikihow.com/Save-Money" title="Save Money">How to Save Money</a>
</li><li><a href="http://www.wikihow.com/Invest-in-Stocks" title="Invest in Stocks">How to Invest in Stocks</a>
</li><li><a href="http://www.wikihow.com/Get-Out-of-Debt" title="Get Out of Debt">How to Get Out of Debt</a>
</li><li><a href="http://www.wikihow.com/Make-Money-With-Affiliate-Programs" title="Make Money With Affiliate Programs">How to Make Money With Affiliate Programs</a>
</li><li><a href="http://www.wikihow.com/Make-Money-Blogging" title="Make Money Blogging">How to Make Money Blogging</a>
</li></ul>
<a name="Sources_and_Citations"></a><h2>  Sources and Citations </h2>
<ol class="references"><li id="_note-0"><a href="#_ref-0" title="">↑</a> <a href="http://blogs.briantracy.com/public/item/203424" class="external free" title="http://blogs.briantracy.com/public/item/203424" rel="nofollow">http://blogs.briantracy.com/public/item/203424</a></li>
<li id="_note-1"><a href="#_ref-1" title="">↑</a> Stanley, TJ and Danko, WD. The millionaire next door. <a href="http://www.wikihow.com/index.php?title=Special:Booksources&isbn=0671015206" class="internal">ISBN 0671015206</a></li>
<li id="_note-2"><a href="#_ref-2" title="">↑</a> Kiyosaki, RT and Lechter, SL. Rich dad, poor dad. <a href="http://www.wikihow.com/index.php?title=Special:Booksources&isbn=0446677450" class="internal">ISBN 0446677450</a></li></ol>
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<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Make-Money">How to Make Money</a>.  All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
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The Top-Earning Dead Musicians

Zack O'Malley Greenburg, Forbes StaffThanks for the kind words! And that’s an interesting idea, will take a look…idrag4mjthanks very muchjaris32I am a huge fan of Janet Jackson, but Janet Jackson has never been a huge earner, I remember reading about her buying a bank a while back, I believe in the [...]henryvaughnZach, I enjoy reading your articles. I appreciate this comment you made:Zack O'Malley Greenburg, Forbes StaffAgreed — he IS the King of Pop, and I think for the next generation, he’ll have even more staying power than Elvis…idrag4mjDear Zack would you agree that about 70% of the Elvis pressly’s revenue is as a result of Graceland becoming a tours attraction of some sort..and a place o [...]Zack O'Malley Greenburg, Forbes StaffTotally agree. And honestly, I think it’s only a matter of time before the Jackson estate puts together something like that…

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Zack O'Malley Greenburg, Forbes Staff
Thanks for the kind words! And that’s an interesting idea, will take a look…

+ Comment now

see photos

Click for full photo gallery: The Five Top-Earning Dead Musicians

Last week, FORBES launched its annual Halloween-spooky special package on the top-earning dead celebrities. Atop the list was Michael Jackson, who earned $170 million last year–more than any other departed star, and more than any living musical act besides U2.
The late King of Pop wasn’t the only musician on the list. Among the top 13 postmortem money-makers, five were musicians. All of them saw strong earnings from a combination of recorded music, publishing, image and likeness rights, and a slew of other revenue streams opened up by savvy executors. And what better day than October 31st to take a deeper look at their finances.

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30 images Photos: The Top-Earning Dead Celebs

Video: Inside The Dead Celebs List

8 images Photos: Michael Jackson's Financial Life After Death

Michael Jackson is the best example of how a star can continue to shine from beyond the grave, both musically and financially. His estate made a flurry of deals in the wake of his death, including a seven-year music deal with Sony worth as much as $250 million. Another $60 million rolled in for the rights to This Is It, which subsequently became the highest-grossing concert film and documentary of all time.

More recently, DVD sales and publishing royalties from Jackson’s stake in the Sony/ATV publishing catalog and his own Mijac Music have added double-digit millions to his annual take. Next up: A Cirque du Soleil show, “Michael Jackson: The Immortal World Tour.”
Michael Jackson may be the King of Pop and of postmortem earnings, but Elvis will always be the King of Rock and Roll. That’s not a bad line of afterlife work, either—Presley racked up $55 million last year, the bulk of which came from Graceland admissions, licensing and merchandising, and a Cirque du Soleil show of his own. CKx, the company that bought the bulk of the Presley estate from daughter Lisa Marie, was acquired by billionaire Leon Black’s Apollo Global Management in June.
Third on the list is John Lennon, who pulled in $12 million. The former Beatle was killed in New York City over 30 years ago, but his estate continues to collect cash. Buoyed by long-awaited inclusion in the iTunes Store, the Beatles sold 1.6 million albums in 2010, tenth-best of any musical act dead or alive. In addition to those royalties, Lennon earns from the group’s Cirque du Soleil show and from licensing deals with the likes of Cisco and Mont Blanc.

Lose Weight

<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Lose-Weight">How to Lose Weight</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
                        
You already know that to lose weight, you need to burn more calories than you consume. You've tried <a href="http://www.wikihow.com/Lose-Weight-By-Dieting" title="Lose Weight By Dieting">dieting</a>, keeping a <a href="http://www.wikihow.com/Keep-a-Food-Diary" title="Keep a Food Diary">food diary</a>, creating an <a href="http://www.wikihow.com/Start-Your-Own-Exercise-Regimen-and-Stick-to-It" title="Start Your Own Exercise Regimen and Stick to It">exercise regimen</a>, and perhaps even <a href="http://www.wikihow.com/Find-a-Hypnotherapist" title="Find a Hypnotherapist">hypnosis</a>. It's now obvious that the problem isn't with the technique, but with your <a href="http://www.wikihow.com/Have-Willpower" title="Have Willpower">willpower</a>. Old <a href="http://www.wikihow.com/Break-a-Habit" title="Break a Habit">habits</a> die hard. If you're having a hard time maintaining your efforts over time, here are some radical ways to break away from the routine.You need to eat lots of breads and carbs.<b> </b>
<a name="Steps"></a><h2>  Steps </h2>
<ol><li>Understand why do you need to lose weight. The stronger your motivation, the easier it will be to follow all steps.
</li><li> <b>Don't neglect the tried and true.</b> Ultimately, losing weight comes down to one key principle: Burn more calories than you consume. The steps that follow won't work if you have a thousand more calories coming into your body on a daily basis than you have going out. Lay the foundation for weight loss with these practices:
<ul><li><a href="http://www.wikihow.com/Count-Calories" title="Count Calories">Count calories</a> and <a href="http://www.wikihow.com/Keep-a-Food-Diary" title="Keep a Food Diary">keep a food diary</a>.
</li><li><a href="http://www.wikihow.com/Keep-to-Your-Diet" title="Keep to Your Diet">Go on a diet.</a> Fat tissue contributes to your resting metabolism, so as you lose fat you will have to either reduce your caloric intake or increase your metabolism <a href="#_note-bouchez-0" title="">[1]</a>. Understand and avoid yo-yo dieting and emotional eating.
</li><li>Cut down on <a href="http://www.wikihow.com/Eat-Less-Sugar" title="Eat Less Sugar">sugar</a>, <a href="http://www.wikihow.com/Avoid-High-Fructose-Corn-Syrup" title="Avoid High Fructose Corn Syrup">high fructose corn syrup</a>, <a href="http://www.wikihow.com/Avoid-Trans-Fats" title="Avoid Trans Fats">trans fats</a> and <a href="http://www.wikihow.com/Limit-Your-Saturated-Fat-Intake" title="Limit Your Saturated Fat Intake">saturated fats</a>. 
</li><li> When possible eat food cold. If it's reasonable, eat food cold or room-temperature as opposed to warm, examples include eating cold soup, leaving those hard-boiled eggs you had yesterday for dinner cold, and eating ice cream in stead of drinking overly-sweet fruit juices. Your body requires more calories to warm something up if it's cold. There's a very advanced formula to find out how many calories certain temperature water (yes water) will burn, which is another good example, when possible drink ice water instead of regular temperature tap. It takes about 25 calories to heat up just a liter of cold tap water to your body temperature, that adds up!
</li><li> Burn more calories by <a href="http://www.wikihow.com/Exercise" title="Exercise">exercising</a>: <a href="http://www.wikihow.com/Run" title="Run">Run</a>, <a href="http://www.wikihow.com/Walk" class="mw-redirect" title="Walk">walk</a>, even <a href="http://www.wikihow.com/Exercise-While-Sitting-at-Your-Computer" title="Exercise While Sitting at Your Computer">exercise at the computer</a> you are sitting in front of now.
</li><li> <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">Raise your metabolism.</a> Consider approaches that you think you can sustain as permanent lifestyle changes (e.g., biking to work, always taking the stairs, developing a passion for a social sport or dancing).
</li></ul>
</li><li> <b>Downsize your kitchenware.</b> The human mind works in mysterious ways. It turns out that using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself. Even nutrition experts are victims of this phenomenon; when 85 of them were given a random mix of small and large bowls and scoops, those who got larger bowls served themselves 31% more ice cream, and added on another 14.5% if they had bigger scoops!<a href="#_note-1" title="">[2]</a>
</li><li> <b>Put down the knife.</b> By putting down whatever utensils you're using between every bite, you can significantly <b>slow down</b> your eating time, leaving your stomach a chance to feel full and reducing the likelihood that you'll go for seconds. Another technique that can have a similar effect is to <a href="http://www.wikihow.com/Drink-More-Water-Every-Day" title="Drink More Water Every Day">take a sip</a> between each bite. Numerous studies have shown that eating slowly results in eating less.<a href="#_note-2" title="">[3]</a> There's even a device you can get from a dentist that you wear to make your oral cavity smaller so that you take smaller bites,<a href="#_note-3" title="">[4]</a> and "diet forks" that are so awkward to use that you'll get less food per bite! There are even <b>heat-retentive plates</b> to keep your food warm as you eat at a snail's pace.
</li><li> <b>Know the enemy!</b> Make a list of the food items that are your weaknesses. These aren't always unhealthy foods, either. Sometimes we fool ourselves into believing that as long as we avoid the "bad" foods, we're making progress. At least, that's what we like to think as we get up for our third serving of fruit salad, or finish a bag of pretzels in one sitting, saying that they're healthier than chips. Remember that too much of anything is bad. You probably don't need to keep a <a href="http://www.wikihow.com/Keep-a-Food-Diary" title="Keep a Food Diary">food diary</a> to know your enemies. Common culprits include <a href="http://www.wikihow.com/Quit-Soda-Pop" title="Quit Soda Pop">soda</a>, bread, <a href="http://www.wikihow.com/Quit-Drinking-Alcohol" title="Quit Drinking Alcohol">alcohol</a>, and <a href="http://www.wikihow.com/Overcome-an-Addiction-to-Fast-Food" title="Overcome an Addiction to Fast Food">fast food</a>. Whatever your weakness is, cut down on it. If you cut it out completely, you're more likely to binge. Buy only small packages of it and have it only once in a while. If cutting down doesn't work, you might need to go cold turkey.
<ul><li> Also seek out and reduce <a href="http://www.wikihow.com/Avoid-Passive-Activities-%28Fitness%29" title="Avoid Passive Activities (Fitness)">needless sedentary activities</a> that burn few calories and can make you more susceptible to temptation to overeat.
</li></ul>
</li><li><b>Choose whole grains over a whole belly.</b> If you switch out all of your refined grain food (white bread, food made with white flour) for whole-grain food (oatmeal, whole-grain cereal, whole-grain pasta, brown rice and barley) you won't lose additional weight overall. However, you <i>will</i> lose more weight in the belly area, which will make you look thinner--at least, that's what a Penn State <a href="http://www.wikihow.com/Study" title="Study">study</a> implies.<a href="#_note-drweil-4" title="">[5]</a> Not only will your slimmer profile make you feel better about your progress, but by losing the VAT (visceral adipose tissue) you're also doing away with a risk factor for <a href="http://www.wikihow.com/Prevent-Type-2-Diabetes" title="Prevent Type 2 Diabetes">type 2 diabetes</a>, coronary vascular disease, and some types of <a href="http://www.wikihow.com/Celebrate-Cancer-Awareness-Month" title="Celebrate Cancer Awareness Month">cancer</a>.<a href="#_note-5" title="">[6]</a> Check those labels and make sure that any grain-based foods you buy are made up of at least fifty-one percent whole grain.<a href="#_note-drweil-4" title="">[5]</a>
</li><li> <b>Limit your spending.</b> Some people have an easier time <a href="http://www.wikihow.com/Save-Money" title="Save Money">controlling their wallet</a> than controlling their diet. Go ahead, cut up those credit cards, and build up your emergency fund, if you haven't already (in its own account, and leave the bank card at home). Limit the amount of cash you have in your wallet, especially if you're subject to spontaneous fast food indulgences. When you go grocery shopping, have a list prepared, and bring just enough money to cover those items (this might take a few dry runs). The embarrassment of not having enough money at the register will keep you from throwing a few extra items in the shopping cart. If you don't do the grocery shopping, then offer to take on this monumental role. Your family or roommates might complain about the absence of junk food, but you'll be doing them a favor by stocking the kitchen with healthy stuff. They'll thank you...later...years later.
</li><li> <b>Set a digital watch to go off every two hours.</b> Eat only when the watch tells you to. Spontaneous eating sessions (those times when you feel those hunger pangs, those <a href="http://www.wikihow.com/Stop-Sweet-Cravings" title="Stop Sweet Cravings">cravings</a>, and you scour the cabinets or the streets in search of satisfaction) are your weakest points. This is why all weight loss books tell you to avoid skipping meals. If you eat every two hours, you won't get so hungry that you gorge yourself when you do eat. You know how it goes: "Oh...I'm so hungry...the brownies are right there...I'd have to walk all the way to the deli to get a sandwich, but my stomach's churning...." Of course, if you eat the equivalent of a cheeseburger every two hours, that's a recipe for obesity, but again, you're more likely to retain self-control and stick to your diet when you don't have hunger pangs to cloud your judgment. It wouldn't hurt, however, to <a href="http://www.wikihow.com/Plan-Everyday-Meals-for-Your-Family" title="Plan Everyday Meals for Your Family">plan out what you'll eat</a> (smoothie at 10, chicken salad at 12, a single piece of leftover cherry pie at 2, a slice of bread with peanut butter at 4, and so on).
<ul><li>This has the added benefit of <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">increasing your metabolism</a>. Extending the time between meals makes your body go into "starvation mode," which will slow down your <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">metabolism</a> in response to the perceived threat of starvation. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day,<a href="#_note-6" title="">[7]</a>
</li><li>Another useful way to think about this is to use a "hunger scale." Rate your hunger on a scale of 0 to 10, with 0 being so hungry that you feel weak and 10 being so full that you just want to curl up in bed and digest. Eat when you're at about 3, which is when you're just a little hungry, but not famished.<a href="#_note-7" title="">[8]</a> 
</li></ul>
</li><li> <b>Trade weight for cash.</b> A 2007 <a href="http://www.wikihow.com/Study" title="Study">study</a> showed that the more you pay people to lose weight, the more pounds they drop over a three-month period.<a href="#_note-8" title="">[9]</a> If there's someone who keeps nagging you to lose weight, ask that person about paying you for every pound you lose. If your employer is self-insured, he or she might consider enlisting the services of a company that develops reward programs to encourage employees to lose weight.<a href="#_note-9" title="">[10]</a> You can also sign a contract that forces you to pay up for every pound you don't lose (or every pound you gain) and whatever money you pay (or gain) can be <a href="http://www.wikihow.com/Give-Charity-Donations-Safely" title="Give Charity Donations Safely">donated to charity</a>.
</li></ol>
<a name="Video"></a><h2>  Video </h2>
How To Steps To Lose Weight.  Follow these steps are you will be on your way to a thinner you.
<a name="Tips"></a><h2>  Tips </h2>
<ul><li>Eat lots of soluble fiber, it soaks up fat and cholesterol from your body.
</li><li>Don't cut fat completely from your diet. It's important to recognize that fat is necessary for good health and sustainable weight loss.  Remember that weight loss is about calories, and while fat does have more calories per gram than carbs or protein, foods like ground flax, nuts, and avocados are all high fat foods that are touted for their health benefits. Taking this approach will promote healthy weight loss by keeping you feeling full longer, and provide your body with the nutrition it needs to properly absorb and process nutrients.
</li><li> Keep a fitness log: Get a blank piece of paper and <a href="http://www.wikihow.com/Draw" title="Draw">draw</a> about forty small squares or print a spreadsheet from Microsoft Excel. Try to figure out your most common exercise-related activities and make two letter (or number) codes for them. Add a few more activities to get you moving. Set a date to complete all of your squares. Consider going over your log daily to fill in the squares, as you will not remember what activity you did three weeks from now. Make sure that your date goals are reasonable and timely.
</li><li>For physical activity, try something different. Maybe you’ve stopped going to the gym because it's boring. Do something unique and preferably something that involves a long-term commitment and contract, such as swing or <a href="http://www.wikihow.com/Dance-Salsa" title="Dance Salsa">salsa dancing</a>, <a href="http://www.wikihow.com/Swim" title="Swim">swimming lessons</a>, <a href="http://www.wikihow.com/Learn-to-Fence" title="Learn to Fence">fencing</a>, or <a href="http://www.wikihow.com/Choose-a-Martial-Art" title="Choose a Martial Art">martial arts</a>. Choose a school or instructor you like--you're more likely to show up, especially if there's someone holding you accountable. The more expensive the contract, the more likely you are to stick with it...unless you're filthy rich, in which case you can hire a personal trainer.
</li><li>Knowing your Basic Metabolic Rate (BMR) can help with this. Your BMR is the baseline number of calories your body needs to function of you were to just stay sedentary all day long. Consuming about 500 calories under this number is a way to boost your diet and ensure at least some weight loss.
</li><li>If you are having a hard time getting started or maintaining an exercise routine, use Monday as the day to recommit. Instead of making it a New Year’s Resolution or something you start doing on your birthday, using Monday gives you fifty-two chances to get on track!
</li><li>Boost metabolism temporarily with aerobic exercise.  Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately thirty minutes.
</li><li>Boost metabolism in the long run with weight training. Muscle burns more calories than fat does--73 more calories per kilogram per day, to be exact.<a href="#_note-bouchez-0" title="">[1]</a> Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise.
</li><li>Drink lots of water
</li><li>Think long term. 100 calories per day equals 10 pounds of fat per year <a href="#_note-10" title="">[11]</a>
</li></ul>
<a name="Warnings"></a><h2>  Warnings </h2>
<ul><li>Don't lose weight too quickly (more than one or two pounds a week). Losing weight quickly has its own health risks, as does being underweight. In addition, pushing yourself too hard can increase the likelihood of relapse. Slow and steady wins the race in this department.
</li><li>Consult your doctor before making any major changes to your lifestyle if you have a medical condition that could be affected.  Consulting your doctor can also help you rule out medical conditions that could be contributing to your weight.
</li><li> Avoid "fad" diets such as the cabbage soup diet, "carb-loading," boiled egg diet, etc.
</li><li>Avoid smoking as a weight-loss method.  While nicotine is a metabolism booster and appetite suppressant, the health hazards far outweigh any benefits.
</li><li>Expect your metabolism to slow down as you <a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">lose weight</a>. The more weight your body is carrying, the more calories your body has to burn in order to sustain itself, even at rest. When you begin restricting your calorie intake, you'll lose weight relatively easily because your body's high caloric needs are not being met. But after you begin to shed the weight, the body has less mass to carry and thus <i>needs fewer calories</i>. In order to continue losing weight, you will have to restrict your caloric intake even further in order to maintain a difference between what your body needs and what you are providing.<a href="#_note-bouchez-0" title="">[1]</a>
</li><li> Remember that being healthy overall is more important than losing weight. Preventing obesity should be like preventing diabetes or cancer or hypertension; you are preventing a disease. Never do anything unhealthful to lose weight. You don’t want to substitute one disease for another.
</li></ul>
<a name="Related_wikiHows"></a><h2>  Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Reduce-Your-Overall-Body-Fat" title="Reduce Your Overall Body Fat">How to Reduce Your Overall Body Fat</a>
</li><li>  <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">How to Increase Your Metabolism</a>
</li><li>  <a href="http://www.wikihow.com/Eat-Slowly" title="Eat Slowly">How to Eat Slowly</a>
</li><li>  <a href="http://www.wikihow.com/Eat-Healthy" title="Eat Healthy">How to Eat Healthy</a>
</li><li>  <a href="http://www.wikihow.com/Stop-Sweet-Cravings" title="Stop Sweet Cravings">How to Stop Sweet Cravings</a>
</li><li>  <a href="http://www.wikihow.com/Calculate-Your-Body-Mass-Index-%28BMI%29" title="Calculate Your Body Mass Index (BMI)">How to Calculate Your Body Mass Index (BMI)</a>
</li><li>  <a href="http://www.wikihow.com/Lose-Weight-Fast" title="Lose Weight Fast">How to Lose Weight Fast</a>
</li><li><a href="http://www.wikihow.com/Raise-the-Metabolism" class="mw-redirect" title="Raise the Metabolism">How to Raise the Metabolism</a>
</li></ul>
<ul><li><a href="http://www.wikihow.com/Dieting-for-Weight-Loss" class="mw-redirect" title="Dieting for Weight Loss">How to Dieting for Weight Loss</a>
</li></ul>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Lose-Weight">How to Lose Weight</a>.  All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>

How to Lose Weight

from wikiHow - The How to Manual That You Can Edit


You already know that to lose weight, you need to burn more calories than you consume. You've tried dieting, keeping a food diary, creating an exercise regimen, and perhaps even hypnosis. It's now obvious that the problem isn't with the technique, but with your willpower. Old habits die hard. If you're having a hard time maintaining your efforts over time, here are some radical ways to break away from the routine.You need to eat lots of breads and carbs.

Steps

1. Understand why do you need to lose weight. The stronger your motivation, the easier it will be to follow all steps.
   
2. Don't neglect the tried and true. Ultimately, losing weight comes down to one key principle: Burn more calories than you consume. The steps that follow won't work if you have a thousand more calories coming into your body on a daily basis than you have going out. Lay the foundation for weight loss with these practices:
   
   • Count calories and keep a food diary.
     
   • Go on a diet. Fat tissue contributes to your resting metabolism, so as you lose fat you will have to either reduce your caloric intake or increase your metabolism [1]. Understand and avoid yo-yo dieting and emotional eating.
     
   • Cut down on sugar, high fructose corn syrup, trans fats and saturated fats.
     
   • When possible eat food cold. If it's reasonable, eat food cold or room-temperature as opposed to warm, examples include eating cold soup, leaving those hard-boiled eggs you had yesterday for dinner cold, and eating ice cream in stead of drinking overly-sweet fruit juices. Your body requires more calories to warm something up if it's cold. There's a very advanced formula to find out how many calories certain temperature water (yes water) will burn, which is another good example, when possible drink ice water instead of regular temperature tap. It takes about 25 calories to heat up just a liter of cold tap water to your body temperature, that adds up!
     
   • Burn more calories by exercising: Run, walk, even exercise at the computer you are sitting in front of now.
     
   • Raise your metabolism. Consider approaches that you think you can sustain as permanent lifestyle changes (e.g., biking to work, always taking the stairs, developing a passion for a social sport or dancing).
     
3. Downsize your kitchenware. The human mind works in mysterious ways. It turns out that using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself. Even nutrition experts are victims of this phenomenon; when 85 of them were given a random mix of small and large bowls and scoops, those who got larger bowls served themselves 31% more ice cream, and added on another 14.5% if they had bigger scoops![2]
   
4. Put down the knife. By putting down whatever utensils you're using between every bite, you can significantly slow down your eating time, leaving your stomach a chance to feel full and reducing the likelihood that you'll go for seconds. Another technique that can have a similar effect is to take a sip between each bite. Numerous studies have shown that eating slowly results in eating less.[3] There's even a device you can get from a dentist that you wear to make your oral cavity smaller so that you take smaller bites,[4] and "diet forks" that are so awkward to use that you'll get less food per bite! There are even heat-retentive plates to keep your food warm as you eat at a snail's pace.
   
5. Know the enemy! Make a list of the food items that are your weaknesses. These aren't always unhealthy foods, either. Sometimes we fool ourselves into believing that as long as we avoid the "bad" foods, we're making progress. At least, that's what we like to think as we get up for our third serving of fruit salad, or finish a bag of pretzels in one sitting, saying that they're healthier than chips. Remember that too much of anything is bad. You probably don't need to keep a food diary to know your enemies. Common culprits include soda, bread, alcohol, and fast food. Whatever your weakness is, cut down on it. If you cut it out completely, you're more likely to binge. Buy only small packages of it and have it only once in a while. If cutting down doesn't work, you might need to go cold turkey.
   
   • Also seek out and reduce needless sedentary activities that burn few calories and can make you more susceptible to temptation to overeat.
     
6. Choose whole grains over a whole belly. If you switch out all of your refined grain food (white bread, food made with white flour) for whole-grain food (oatmeal, whole-grain cereal, whole-grain pasta, brown rice and barley) you won't lose additional weight overall. However, you will lose more weight in the belly area, which will make you look thinner--at least, that's what a Penn State study implies.[5] Not only will your slimmer profile make you feel better about your progress, but by losing the VAT (visceral adipose tissue) you're also doing away with a risk factor for type 2 diabetes, coronary vascular disease, and some types of cancer.[6] Check those labels and make sure that any grain-based foods you buy are made up of at least fifty-one percent whole grain.[5]
   
7. Limit your spending. Some people have an easier time controlling their wallet than controlling their diet. Go ahead, cut up those credit cards, and build up your emergency fund, if you haven't already (in its own account, and leave the bank card at home). Limit the amount of cash you have in your wallet, especially if you're subject to spontaneous fast food indulgences. When you go grocery shopping, have a list prepared, and bring just enough money to cover those items (this might take a few dry runs). The embarrassment of not having enough money at the register will keep you from throwing a few extra items in the shopping cart. If you don't do the grocery shopping, then offer to take on this monumental role. Your family or roommates might complain about the absence of junk food, but you'll be doing them a favor by stocking the kitchen with healthy stuff. They'll thank you...later...years later.
   
8. Set a digital watch to go off every two hours. Eat only when the watch tells you to. Spontaneous eating sessions (those times when you feel those hunger pangs, those cravings, and you scour the cabinets or the streets in search of satisfaction) are your weakest points. This is why all weight loss books tell you to avoid skipping meals. If you eat every two hours, you won't get so hungry that you gorge yourself when you do eat. You know how it goes: "Oh...I'm so hungry...the brownies are right there...I'd have to walk all the way to the deli to get a sandwich, but my stomach's churning...." Of course, if you eat the equivalent of a cheeseburger every two hours, that's a recipe for obesity, but again, you're more likely to retain self-control and stick to your diet when you don't have hunger pangs to cloud your judgment. It wouldn't hurt, however, to plan out what you'll eat (smoothie at 10, chicken salad at 12, a single piece of leftover cherry pie at 2, a slice of bread with peanut butter at 4, and so on).
   
   • This has the added benefit of increasing your metabolism. Extending the time between meals makes your body go into "starvation mode," which will slow down your metabolism in response to the perceived threat of starvation. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day,[7]
     
   • Another useful way to think about this is to use a "hunger scale." Rate your hunger on a scale of 0 to 10, with 0 being so hungry that you feel weak and 10 being so full that you just want to curl up in bed and digest. Eat when you're at about 3, which is when you're just a little hungry, but not famished.[8]
     
9. Trade weight for cash. A 2007 study showed that the more you pay people to lose weight, the more pounds they drop over a three-month period.[9] If there's someone who keeps nagging you to lose weight, ask that person about paying you for every pound you lose. If your employer is self-insured, he or she might consider enlisting the services of a company that develops reward programs to encourage employees to lose weight.[10] You can also sign a contract that forces you to pay up for every pound you don't lose (or every pound you gain) and whatever money you pay (or gain) can be donated to charity.
   

Video

How To Steps To Lose Weight. Follow these steps are you will be on your way to a thinner you.

Tips

• Eat lots of soluble fiber, it soaks up fat and cholesterol from your body.
  
• Don't cut fat completely from your diet. It's important to recognize that fat is necessary for good health and sustainable weight loss. Remember that weight loss is about calories, and while fat does have more calories per gram than carbs or protein, foods like ground flax, nuts, and avocados are all high fat foods that are touted for their health benefits. Taking this approach will promote healthy weight loss by keeping you feeling full longer, and provide your body with the nutrition it needs to properly absorb and process nutrients.
  
• Keep a fitness log: Get a blank piece of paper and draw about forty small squares or print a spreadsheet from Microsoft Excel. Try to figure out your most common exercise-related activities and make two letter (or number) codes for them. Add a few more activities to get you moving. Set a date to complete all of your squares. Consider going over your log daily to fill in the squares, as you will not remember what activity you did three weeks from now. Make sure that your date goals are reasonable and timely.
  
• For physical activity, try something different. Maybe you’ve stopped going to the gym because it's boring. Do something unique and preferably something that involves a long-term commitment and contract, such as swing or salsa dancing, swimming lessons, fencing, or martial arts. Choose a school or instructor you like--you're more likely to show up, especially if there's someone holding you accountable. The more expensive the contract, the more likely you are to stick with it...unless you're filthy rich, in which case you can hire a personal trainer.
  
• Knowing your Basic Metabolic Rate (BMR) can help with this. Your BMR is the baseline number of calories your body needs to function of you were to just stay sedentary all day long. Consuming about 500 calories under this number is a way to boost your diet and ensure at least some weight loss.
  
• If you are having a hard time getting started or maintaining an exercise routine, use Monday as the day to recommit. Instead of making it a New Year’s Resolution or something you start doing on your birthday, using Monday gives you fifty-two chances to get on track!
  
• Boost metabolism temporarily with aerobic exercise. Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately thirty minutes.
  
• Boost metabolism in the long run with weight training. Muscle burns more calories than fat does--73 more calories per kilogram per day, to be exact.[1] Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise.
  
• Drink lots of water
  
• Think long term. 100 calories per day equals 10 pounds of fat per year [11]
  

Warnings

• Don't lose weight too quickly (more than one or two pounds a week). Losing weight quickly has its own health risks, as does being underweight. In addition, pushing yourself too hard can increase the likelihood of relapse. Slow and steady wins the race in this department.
  
• Consult your doctor before making any major changes to your lifestyle if you have a medical condition that could be affected. Consulting your doctor can also help you rule out medical conditions that could be contributing to your weight.
  
• Avoid "fad" diets such as the cabbage soup diet, "carb-loading," boiled egg diet, etc.
  
• Avoid smoking as a weight-loss method. While nicotine is a metabolism booster and appetite suppressant, the health hazards far outweigh any benefits.
  
• Expect your metabolism to slow down as you lose weight. The more weight your body is carrying, the more calories your body has to burn in order to sustain itself, even at rest. When you begin restricting your calorie intake, you'll lose weight relatively easily because your body's high caloric needs are not being met. But after you begin to shed the weight, the body has less mass to carry and thus needs fewer calories. In order to continue losing weight, you will have to restrict your caloric intake even further in order to maintain a difference between what your body needs and what you are providing.[1]
  
• Remember that being healthy overall is more important than losing weight. Preventing obesity should be like preventing diabetes or cancer or hypertension; you are preventing a disease. Never do anything unhealthful to lose weight. You don’t want to substitute one disease for another.
  

Related wikiHows

• How to Reduce Your Overall Body Fat
  
• How to Increase Your Metabolism
  
• How to Eat Slowly
  
• How to Eat Healthy
  
• How to Stop Sweet Cravings
  
• How to Calculate Your Body Mass Index (BMI)
  
• How to Lose Weight Fast
  
• How to Raise the Metabolism
  

• How to Dieting for Weight Loss
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Weight. All content on wikiHow can be shared under a Creative Commons license.