A Daily Workout Routine Boosts Weight Loss

Keeping to a daily workout routine to get fit is an important part of your weight loss plan. It is important to exercise for at least 30 minutes 4 to 5 days a week.

If a gym isn’t your speed, a great way to get the exercise you need is to join a group that is doing an activity you like. There are teams that are dedicated to bowling, walking, golfing or even softball. It can even widen your social circle and help you make new friends.

Do What Works for You

Losing weight is always easiest when you do what works well for you. If you are an early riser, scheduling your daily workout routine in the morning may be ideal. On the other hand, night owls will probably prefer to exercise in the evenings.

When motivation is lacking for working out, it is very hard to keep it up and meet your weight loss goals. You’ll find it’s a lot easier to lose weight when you enjoy your daily workout routine.

Keep up motivation by keeping track of your activity levels every day. Buy and use an activity tracker to gauge how many steps you are take every day. A good goal is to walk 10,000 steps every day. Evan an inactive person still walks approximately 3,000 steps daily. Use your activity tracker to determine how many steps you currently take and make walking 10,000 steps (about 5 miles) a goal to work towards.

The simple act of walking is a very good daily workout routine. It does double duty for your blood flowing and your appetite smaller. Walk at a pace where you can still speak normally (without gasping for breath) and keep it up for at least 30 minutes at least 4 to 5 days a week.

Plan Each Meal

Plan meals ahead of time. This will prevent you from making rash last minute meal decisions. Make certain you keep up with your meal plans. You can swap your days around if you would like, but you should not replace a healthy meal with a fast-food substitute.

Draw up a shopping list containing only healthy foods based on your weekly meal plan. When you are at the store buy only the foods needed for those meals. No junk food! Stay to the periphery of the store as much as possible as this where the fresh fruits, vegetables, and meats are. The center isles are for processed foods and should be avoided whenever possible.

Weight loss can even be broken down mathematically. A pound consisting of human fat is roughly 3500 calories. So, to lose a pound in a week a combination of diet and daily workout routine needs to burn off 500 more calories than you take in.

Keeping to a Daily Workout Routine

Permanent Weight Loss

The Big Picture of Permanent Weight Loss

By Will Brink

Most people who read my articles and e-books know me as a science guy who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other health/fitness related topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.

For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It’s not, but there are a bewildering number of choices for diets out there. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article I will attempt to change all that.

There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it’s the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, “lose 100 lbs. in 20 days,” guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then this is the article that could change your life…

Does your diet pass “The Test”?
What is the number one reason diets fail long term; above all else? The number one reason is…drum roll…a lack of long term compliance. The numbers don’t lie; the vast majority of people who lose weight will regain it – and often exceed what they lost. You knew that already didn’t you?

Yet, what are you doing to avoid it? Here’s another reality check: virtually any diet you pick which follows the basic concept of “burning” more calories then you consume – the well accepted “calories in calories out” mantra – will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets – it simply does not matter in the short term.

If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you will lose some weight. Studies generally find any of the commercial weight loss diets will get approximately the same amount of weight off after 6 months to a year. For example, a recent study found the Atkins’ Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley’s Eat Yourself Slim diet, were all equally effective. (1)

Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Zone Diet, found them to be essentially the same in their ability to take weight off after one year. (2)

Recall what I said about the number one reason diets fail, which is a lack of compliance. The lead researcher of this recent study stated:

“Our trial found that adherence level rather than diet type was the primary predictor of weight loss”(3)

Translated, it’s not which diet they chose per se, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, “but Will, some diets must be better than others, right?” Are some diets better then others? Absolutely. Some diets are healthier then others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite – there are many differences between diets. However, while most of the popular diets will work for taking weight off, what is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.

What is a diet?
A diet is a short term strategy to lose weight. Long term permanent weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here. I don’t like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.

For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off once you are done with this diet and are then forced to go back to your “normal” way of eating? Not a chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself:

“Is this a way of eating I can follow long term?”
Which brings me to my test: I call it the “Can I eat that way for the rest of my life?” Test. I know, it does not exactly roll off your tongue, but it gets the point across.

The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow – in one form or another – forever. That is, if it’s not a way of eating you can comply with indefinitely, even after you get to your target weight, then it’s worthless.

Thus, many fad diets you see out there are immediately eliminated, and you don’t have to worry about them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of eating. Going from “their” way of eating back to “your” way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome. Bottom line: there are no short cuts, there is no free lunch, and only a commitment to a lifestyle change is going to keep the fat off long term. I realize that’s not what most people want to hear, but it’s the truth, like it or not.

The statistics don’t lie: getting the weight off is not the hardest part, keeping the weight off is! If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did. It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior? If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?

If you don’t know the answer to those questions, you have totally missed the point of this article and the lesson it’s trying to teach you, and are set up for failure. Go back and read this section again…By default, diet B is superior.

Teach a man to Fish…
A well known Chinese Proverb is – Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.

This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term, or does it spoon-feed you information? Will the diet rely on special bars, shakes, supplements or pre-made foods they supply?

Let’s do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose – say – 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.

Recall the Chinese proverb. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don’t make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.

Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.

Diet plans that offer weight loss by drinking their product for several meals followed by a “sensible dinner;” diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered above. They’re easy to follow but destined for failure, long term. They all fail the “Can I eat that way for the rest of my life?” test, unless you really think you can eat cookies and shakes for the rest of your life…Bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it’s a loser for long term weight loss and it should be avoided.

The missing link for long term permanent weight loss
We now make our way to another test to help you choose a nutrition program for long term weight loss, and it does not actually involve nutrition. The missing link for long term weight loss is exercise. Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component, which means they are losers for long term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. (4)

I am not going to list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I won’t bother adding them here. The bottom line here is, (a) if you have any intentions of getting the most from your goal of losing weight and (b) plan to keep it off long term, regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long term weight loss.

Side Bar: A quick note on exercise:
Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond aerobics.

The reader will also note I said fat loss above not weight loss. Though I use the term ‘weight loss’ throughout this article, I do so only because it is a familiar term most people understand. However, the true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all important lean body mass (LBM), is the goal, and the method for achieving that can be found in my ebook(s) on the topic, and is beyond the scope of this article. Bottom line: the type of exercise, intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining (LBM).

Psychology 101 of long term permanent weight loss
Many diet programs out there don’t address the psychological aspect of why people fail to be successful with long term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.

Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups. For example, one study that looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:

o Had a tendency to evaluate self-worth in terms of weight and shape
o Had a lack of vigilance with regard to weight control
o had a dichotomous (black-and-white) thinking style
o Had the tendency to use eating to regulate mood.

The researchers concluded:

“The results suggest that psychological factors may provide some explanation as to why many people with obesity regain weight following successful weight loss.”

This particular study was done on women, so it reflects some of the specific psychological issues women have – but make no mistake here – men also have their own psychological issues that can sabotage their long term weight loss efforts. (6)

Additional studies on men and women find psychological characteristics such as “having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy” often predict failure with long term weight loss. (7) On the other hand, psychological traits common to people who experienced successful long term weight loss include “…an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.” (8)

The main point of this section is to illustrate that psychology plays a major role in determining if people are successful with long term weight loss. If it’s not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not be expected to. However, the better programs do generally attempt to help with motivation, goal setting, and support. If you see yourself in the above lists from the groups that failed to maintain their weight long term, then know you will need to address those issues via counseling, support groups, etc. Don’t expect any weight loss program to cover this topic adequately but do look for programs that attempt to offer support, goal setting, and resources that will keep you on track.

“There’s a sucker born every minute”
So why don’t you see this type of honest information about the realities of long term weight loss more often? Let’s be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle everyone who read this article actually followed it, and sent it on to millions of other people who actually followed it, makers of said products could be in financial trouble quickly. However, they also know – as the man said – “there’s a sucker born every minute,” so I doubt they will be kept up at night worrying about the effects that I, or this article, will have on their business.

So let’s recap what has been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it’s for you based on what has been covered above:

o Permanent weight loss is not about finding a quick fix diet, but making a commitment to life style changes that include nutrition and exercise

o Any permanent weight loss program you choose must pass the “Can I eat that way for the rest of my life?” test,

o The permanent weight loss program you choose should ultimately teach you how to eat and be self reliant so you can make informed long term choices about your nutrition.

o The permanent weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long term success.

o The permanent weight loss program you choose must have an effective exercise component.

o The permanent weight loss program you choose should attempt to help with motivation, goal setting, and support, but can’t be a replacement for psychological counseling if needed.

Conclusion
I want to take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It’s not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as ‘off season’ and ‘pre-contest’ and so on.

The article is also not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that’s probably 99% of the population, it will cover millions of people.

People should also not be scared off by my “you have to eat this way forever” advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to. What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose the weight in the first place. Once you get to your target weight – and or your target bodyfat levels – you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.

Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed that put the weight on in the first place!

Regardless of which program you choose, use the above ‘big picture’ approach which will keep you on track for long term permanent weight loss. See you in the gym!

References

(1) Truby H, et al. Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC “diet trials” BMJ 2006;332:1309-1314 (3 June),

(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial. JAMA. 2005;293:43-53.

(3) Comparison of Diets for Weight Loss and Heart Disease Risk Reduction-Reply. Michael Dansinger. JAMA. 2005;293:1590-1591.

(4) Kruger J. et al. Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity 2006, 3:17 doi:10.1186/1479-5868-3-17

(5) Byrne S, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug;27(8):955-62.

(6) Borg P, et al. Food selection and eating behaviour during weight maintenance intervention and 2-y follow-up in obese men.Int J Obes Relat Metab Disord. 2004 Dec;28(12):1548-54.

(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov;53(5):1029-36.

(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005 Feb;6(1):67-85

Author Bio

Will Brink is an author, columnist and expert in the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences.

His often ground breaking articles can be found in publications such as Lets Live, Muscle Media , MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Exercise For Men Only, and numerous others.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. Will formerly trained high level Olympic athletes, bodybuilders and fitness and now runs seminars for (SWAT).

He is the author of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed which reveals exactly how to get lean, ripped and healthy completely naturally.

Find out more at BodyBuildingRevealed.com & his personal website at Brankzone.com

Weight Loss Exercise

weight loss exercise, weight loss exercises, weight loss exercise planOne of the indispensable of all weight loss solutions is exercise. And, the best weight loss exercise routines are fun and productive. It will make you lose extra weight, including that unsightly belly fat, which as reported by Mayo Clinic.com makes you more susceptible to health conditions including Type 2 diabetes, heart disease and colorectal cancer. To lose excess weight, experts encourage combining a healthy diet plan with physical exercise. Through developing a exercise routine which you like, you’ll be more apt to stay with it and keep the weight off.

Eating habits and Basic safety

If you still eat fatty, sweet, high-calorie foods, and fail to improve your diet, you will simply gain back all the calories you burnt off by working out. Making small dietary adjustments, such as replacing salty chips, candies and pastries with fruits and vegetables, and drinking water rather than soft drinks and liquor will have a dramatic impact on reducing your calories. So will eating smaller helpings. Before beginning a diet or choosing the right weight loss exercise regimen, consult your medical professional to make sure that what you choose is safe to your actual physical condition.

Losing Weight
While it’s tempting to lose the weight quickly, it usually requires drastic measures that can take a toll on your health and are hard to keep up long-term. Also, the unwanted fat is often promptly gained back. The Centers for Disease Control and Prevention recommends preferably reducing weight at a level of 1 to 2 pounds per week. Since 1 pound of fat contains 3,500 calories, you need to develop a shortfall of 500 to 1,000 calories daily to accomplish this.

Gaining Muscle

An ACE-sponsored study demonstrated that captain’s chair routines, ab crunches using a stability ball, bicycle crunches and reverse crunches, most successfully work your stomach muscles. These workouts are helpful, since they boost your abs, develop your posture and athletic performance, and alleviate back pain. While these exercises may enhance the look of your “fat tummy,”you cannot reduce weight from only one area of the body. When you lose weight, it comes from all over your entire body, and this requires including a certain amount of cardio in your workout.


Breaking a Sweat

Cardio workouts makes you breathe harder, boosts your heart rate and the body temperature, and uses up calories. The minimum recommendation for this kind of working out is no less than 150 minutes a week, although as much as 300 minutes may be needed to reduce extra fat. Nevertheless, continually jogging on a treadmill or riding a stationary bicycle might get monotonous. Instead, search for activities that you enjoy and add variety to your regimen. Take a dance class, go skating or backpacking, play tag or jumping rope with the kids, or get involved in group sports. Additionally, workout with a friend so it gets to be more of a social interaction which you start looking forward to.

Weight Lifting
As per the American Heart Association, weight training could effectively reduce excess fat including that dreaded stomach fat. It increases your resting metabolism so that you burn off calories even while resting. There’s no excuse not to do this type of physical exercise, since even though you do not have access to weight training equipment, you are able to use your body weight, hand weights, food cans, water bottles, or exercise bands for resistance. Challenge your main muscle groups with weight loss exercise routines such as lunges, leg squats, chest presses, rows and pushups.

Weight Loss Exercise

Obese Kids and Television

Obese Kids, Childhood Obesity, Obesity Epidemic
Scary Statistics!

By Saurab Singh

With so much screen based media available in today’s world, it is hard for parents to keep children away from technology. But besides the fact that the child is kept away from television to focus more on studies, the other concern for parents these days is obesity. There have been been studies conducted on this topic which establishes a direct link with the time spent in front of the television and obese kids. Each hour the children played video games or watched television doubles the likelihood that the child would become obese. This is a matter of concern and should not at any cost be ignored.

At all times, kids are bombarded with advertising for high-calorie snack foods, for which they are tempted to eat, and at the same time, their hands are free to allow them to munch at will. In return, the kids are tempted to grab more junk food and parents have a tough time in the balancing act in keeping their healthy diet. Food marketing influences children’s food preferences and purchase requests in a major way, and marketers rely on this “pester power” to influence what parents buy. In addition, children who have TV sets in their bedrooms are also more likely to gain excess weight. The end result of all this? More Obese kids!

More than 40 percent of their leisure time is spent in front of the television, and with a TV set in a bedroom, the child’s outdoor activities are by default going to decrease. With less activities, the body becomes lethargic and in return slows the mind as well. Studies convincingly conclude that this ‘sit time’ in front of the TV would be responsible for displacing time for physical activity, promoting poor diets, giving more opportunities for unhealthy snacking and even by interfering with sleep.

Watching TV for more than three hours a day increases the chances of the child putting on weight whereas two hours of TV viewing has been observed not to have any effect the weight of the child. Several trials designed to reduce children’s TV use have found improvements in body mass index (BMI), body fat, and other obesity related measures. The American Academy of Pediatrics suggests that children, and especially obese kids, should watch no more than two hours of television each day. With such health problems, it would be advisable for parents to limit the frequency of television viewing by encouraging alternate forms of recreation and selective program choices.

Other than encouraging children for different kinds of recreational activities, parents should take good care of their obese kids diet. It should not really be an exact weight goal set for the child, but eating healthy and cultivating a healthy eating habit should be the ideal focus for today’s parents. With this, it also becomes important for them to not pamper their child on a regular basis over their wants for junk food all the time. It is moreover seen that obesity affects more than one family member, and thus to keep a control over the weight gains, all the family members should adopt good eating habits which in return will improve the chances of successful weight control for the obese child or adolescent. One always needs to remember that lasting weight loss can only be possible when there is self motivation, and only parents can help the child in that way.

 

Weight Loss Motivation: Picture the Results!

weight loss motivation, quick weight loss, fast weight loss
Weight Loss Motivation

Do you need assistance with weight loss solutions and motivation? Are you having a hard time being consistent using the lifestyle behaviors you know will bring you the outcomes you want? Are you looking to do something different which includes proven results?

We instinctively have a tendency to do what the people who surround us are doing. Behind the curtains, controlling and directing these subconscious decisions is our subconscious mind. We have been motivated through the anxiety about pain and also the wish for pleasure. In other words, the triggers that result in weight loss motivation, or any other activity we engage in are influenced by feelings and experiences we are barely aware of.

So, if all that is true, how difficult is it to engage in yet another behavior modification effort? Well, in a few short sentences, I will guide you through the steps of what I have named my morning motivation and it is only a very few minutes. The “trick” is not to add something else to your plate, but to replace something. We can all identify areas where we are not as efficient as we could be and are wasting some time. Spend a few minutes and review what you do each day and identify where it is that you are not being productive and replace that with morning motivation!

These are three simple and easy steps to producing your very own personal daily weight reduction motivation!

  1. What exactly is your “why” for losing weight? Take a moment to visualize actually experiencing your why. It might be being around the beach in a bikini, being without any diabetes or riding a roller coaster together with your child. Whatever your reason is for losing weight, take a moment to close your eyes and visualize it as have already happened. Create that intense need to feel happy that can remind you of the reasons you will choose to make good decisions today.

  2. Now, because you are in your happy place, think about your upcoming day. What meals are you choosing to eat for all the meals of your day? Think about each meal and decide which healthy choices you will make and, importantly, about what temptations you are going to say “no” to.

  3. Finally, allow yourself to feel the victory! Think about how successful and liberated you are going to be at the end of this one day after making all these healthy and weight reducing decisions! It is OK to gloat a bit, you will have earned it!

Many studies have shown that incorporating visual images into your thinking is a powerful tool in training the subconscious. Simply thinking about each step like a chapter in a book won’t work nearly as well as combining those thought with visual images of what your choices will look like. The more accurately you are able to see an outcome in your mind, the more likely it is to be accomplished in reality.

Give these three simple steps for weight loss motivation an honest try for a week and I guarantee you will be pleased with the results.

Weight Loss Motivation!

Trying to Lose Weight

trying to lose weight, how to lose weight, to lose weightAre you trying to come up with weight loss solutions that will work for you and have not yet been successful? Well, losing weight is very hard but there are some ideas that will help you be more effective about losing weight more easily. Read about a few of them here.

First, you probably need to modify your diet regime. Instead of attempting to starve yourself, or obsessively count calories, eat a lot of fresh fruits and vegetables. Study after study has shown that adding veggies and fruits to meals promotes both health and weight loss. And while you are eating them try to eat as much of the fruit or vegetable as possible. For example, eating an apple along with the peel is much healthier, and more satisfying, than juicing the apple. This is because the skin has a lot of fiber which satiates hunger.

Along with fresh fruits and vegetables make certain that you are drinking enough water every day. Plain water is the most effective drink you can give your body. The rule of eight 8 ounce glasses daily can seem like overkill but it is surprising how much less hunger you will experience when properly hydrated. Replace all the soft drinks (even if “zero” calories) and prepared fruit juices with water.

When you are trying to lose weight your body must consume more calories than you feed it each day and exercise is a key. Setting aside some time each day for exercise will be of great help in any campaign to lose weight. And you don’t have to join a gym to get exercise. Parking your car at the far end of the lot and taking the stairs instead of the elevator adds exercise to your day. If you think about it, I am sure that you can come up with a number of opportunities to exercise each day.

Make dinner the lightest meal of the day and don’t eat right before going to bed. During sleep your body is consuming the fewest amounts of calories and a lot of your last meal can end up being stored as fat. A large meal will also stress your digestive system and interfere with natural sleep cycles. Make breakfast your largest meal, followed by a lighter mid-day meal and a light dinner.

While talking about sleep, any weight loss effort is going to be more successful if you get a good night’s sleep. Medical research has discovered that individuals who get the recommended eight hours of sleep each night are statistically healthier with a lower body weight than those who do not. Sleep is a type of fuel the body needs to operate correctly. The hours spent in sleep are used to repair cell damage, recharge mental capabilities, and replenish muscle strength to meet the next day. A lack of sleep interferes with all these functions, and more. There is also some evidence that a lack of sleep can cause an increase in hunger which leads to eating more. When you are trying to lose weight, do yourself and your diet a favor and get enough sleep.

You might not think these ideas are all that important, or insightful, but they are very successful at helping people who are trying to lose weight maintain a successful diet. The truth here is that how to lose weight is not that complicated. What’s complicated is trying to make sense out of all the claims and counter claims of the diet industry. But it all comes down to eating fewer calories than your body burns and these ideas will help with that.

Trying to Lose Weight

Eating to Lose Weight: Good Fat-Bad Fat

eating to lose weight, tips for weight loss, food to eat to lose weightIt’s important that you are eating to lose weight with a healthy diet that provides your body with all of the nutrients that it needs to function. Some information that you see spread around will tell you that if you want to be healthy, you have to change the way you eat and should only eat foods that are low in fat.

That’s a huge myth that can have some pretty bad side effects if you listen to it. Low fat diets can age you. Low fat diets can damage your body. Your body can’t absorb a lot of the healthy nutrients and vitamins that you need without also eating some fat. Eating to lose weight is all about a healthy and balanced diet, not depriving your body of essential nutrients.

You must have a certain amount of fat every single day in your diet plan or you’re shortchanging your health. There are a lot of reasons why you need to eat fat. The first reason is that fat does a lot of work in your body to keep you strong and healthy.

Fat is used to help nutrients do their work. Without it, you don’t get what you need. So then your body’s immune system isn’t at its optimal performance level – because it’s one of the things in your body that works with fat consumption.

The second reason that you need fats is because you’ll have problems with how you feel if you don’t. Have you been struggling with feeling kind of down, not up to par, when you’re working on a low fat diet? I’ll bet you have!

It’s not you – it’s what you’re eating. Or rather, what you’re not eating. You have to include some fat in your diet in order to fight off the chemical imbalances in the brain that contribute to down or unhappy moods. A diet that is too low in fat can make you feel sad because you’re not giving your body the foods that it needs in order to help your brain have what it needs to function the right way.

Another reason not to go low fat is because eating a low fat diet can actually increase your risks of getting certain types cancers. How many times have you heard of someone who eats healthy, exercises, keeps their body weight within a normal range and still struggles with all kinds of health issues?

The culprit behind that might well be because that they are not getting the fat the body depends on to impede some cancers. Diets that are based on low fat eating can be bad for your heart.

When you eat following a low fat diet plan, it’s true that your LDL level does drop. But it’s not the only thing that drops. That good cholesterol, your HDL, heads the same way.

Once your HDL numbers head south, it puts your body at greater risk of a whole host of health problems – including problems keeping your heart healthy. While low fat diets sound great in theory, many food products that are manufactured to be low in fat can also cause trouble because of other ingredients.

Many low fat food products are loaded with other ingredients that can impact your health negatively – like too much sodium. Eating the low fat meals can impact your appearance, too. Remember that eating to lose weight is all about balance, too much of anything isn’t good.

You’ll look and feel older – both on the inside and outside of your body. So look for smart ways to include some healthy fats in your daily meal plans. Too much fat is certainly bad, but don’t go overboard in trying to eliminate all fat from your diet.

Eating to Lose Weight