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    Weight loss tip 8 have your cake and burn it off too

     

    : With Christmas less than a week away, the holiday season is almost over, but the holiday EATING for most people will last for nearly another month. I could try and tell you how to not eat anything but lettuce and fruit while the rest of the family is enjoying succulent hams, delicious cakes, and scrumptious pies; but that would be a waste of time, wouldn't it? Besides, if you've been "good" all year with your eating habits (haven't you?), why shouldn't you get to enjoy some of that wonderful holiday food? But what about your weight? Your waistline? I can show you how to manage that. The trick is to not get so carried away with all that food that all your weight loss and fitness efforts go down the tube. How is that done? It's pretty simple, actually. Just like any successful undertaking in life, it all comes down to a few rules that are geared toward helping you reach your goal. Keeping yourself together after sampling a veritable feast is no different. In this case, there are just a few things you need to keep in mind and follow: 1) Don't munch yourself into a coma day after day. Choose 3 or 4 designated days through the REST of the season to "do your thing" at the table, and practice restraint on the rest. 2) On your big eating days, plan a morning cardio workout that is about an hour long. Why an hour? Sixty minutes of cardiovascular activity at the start of your day will keep your metabolism elevated well into the afternoon. It doesn't matter what you do---the gym, walking around the block, jogging with the dog---whatever. Just plan to do an hour of SOMETHING on each of those mornings. 3) Don't eat anything before your workouts. Just jump right into them with a bottle of water and don't allow yourself to be too interrupted until you are done. This will help you to get the most out of shedding some of the fat that is already stored on your body to give you a "head start" on the day's festivities. 4) This one is optional, but can make a difference if you stick to it. If you know that you just aren't going to be able to resist all those wonderful cakes and pies, try eating them with your entree's and pass on all or most of the starchy sides. Remember, the goal here is not so much to lose weight, but to BREAK EVEN. All you want to do is SURVIVE so that you don't blow up like a house and derail all of the work that you may have done up unto this point. If you have any questions, feel free to email them to me at [email protected] Happy Holidays! To Your Best Body, Lawrence Cole Your Lifestyle and Fitness Coach See this Weight Loss Article at YourBestBodyNOW.

         
    Weight loss tip 9 don t be a new year s casualty

     

    : I got so caught up in this year's fitness goals that I completely forgot about something that I usually brace myself for this time of year. But no sooner had I stepped into my gym a week or two ago than I was sharply reminded of it. Reminded of what?, you may ask. The New Year's Resolution crowd. They come every year like snowbirds to Florida; they're so predictable, that I can literally set my watch by them at the stroke of midnight each New Year's Eve. And they're so easy to tell from everyone else, too. They show up in January in flocks and droves so thick that there is literally a line in front of every piece of equipment at the gym. Then around mid to late March they start disappearing one by one like game birds being picked off by hunters. By April, they're pretty much all gone. These seasonal "birds" are the joke of the gym every hunting season. The question is, will YOU be one of them? Because you certainly don't have to be. Everyone who's in shape now was once someone who was just getting started or getting back on the horse after "letting themselves go" a bit. So getting a fresh start is nothing to be ashamed about. In fact, it should be applauded. Getting started new and fresh means that you have stepped up to the plate to do something that so many people at home just are not willing to do for themselves. The trick is not to let it all end just as quickly as it started. I'll give you the secret to being the last man or woman standing when everyone else has "flown back north" because they couldn't hack it. Set your weight loss and fitness goals NOW. Make them as specific as possible. The dress or waist size you want, your perfect weight, the outfit you want to wear, the reaction you want to get. Write it all out. Studies have shown that written goals are more than twice as likely to become reality than those that are not. Then when you go in the gym, forget about everybody else. You heard me right---EVERYBODY. Don't pay any attention to those toned physiques that look like they must have taken years to put together. Pay no mind to the show-off in the corner doing some fancy upside-down exercise with chains, ropes, and 2 machines. They aren't your concern. Its all about you. Your body. Your goals. Your workout. Your results. Go ahead and take that "before" picture. Look at it everyday as you work away from the old and toward the new you. If you can just make it through the first few months you've greatly increased your chances of being around for the long haul. Don't cheat yourself by being on of this year's gym casulties. ...And if you can't make it to a gym, that's all the better. Do the YourBestBodyNOW 15 Minute Workout at home and find a place close to home to get in your cardio. The only thing that can keep you away from your goals is you. Don't allow that to happen. Start this year strong and dig as deep as you can to make sure that you keep it up until you get exactly what you want. You can do it, I know you can. To YourBestBody, Lawrence Cole Your Lifestyle and Fitness Coach

         
    Weight loss tip 11 what s stopping you from weight loss

     

    : One of my favorite success quotes talks about having a single, overriding objective and making everything else in life bend towards helping you to attain that objective. Well I've got a challenge for you. I am literally daring you to make your weight loss goals the single, overriding objective to which you will make other things bend this month. Am I asking you to put your weight loss absolutely first? Before Family? Before Work? Certainly not! Of course there will always be things in your life that will be more important to you than this. However, I do believe that the list of things more important than your own weight loss and fitness is a short one. I also believe that even many things that are more important can be modified to help accommodate this part of your life. There's also a point to be made that without your health, nothing else matters anyway. I mean think about it. Obesity is either a root cause or an aid in almost every major deadly disease and condition. I think that calls for your fitness and weight loss program to be just a bit of a top priority. Wouldn't you agree? I thought so. Now if you haven't been prioritizing your program I don't want you to go beating up on yourself. That's not what this is about. Instead of dwelling on what you may not have done, put in some extra effort this month to find ways to make SURE that you are making the time and resources available to yourself that you need to stay in shape.

    1. Schedule Your Exercising, Keeping it Simple and Easy This sounds oh, so simple. But you wouldn't believe how many people I talk to who "try" to get a workout in "if they can get around to it", and never do. Look, the reality is that most busy people these days will not be able to get to the gym or even be able to workout at home every day. And the good news is that you don't have to. Get out your planner and really take a hard look at your schedule. If nothing else, you will need to find 3 to 5 days in a week that you can set aside at least 30 minutes for some cardio. Of course you will get better results with 5 days, but it is more important that you are doing something than doing a lot. Try to plan activities that are easily accessible and even fun if you can. A cardio funk class at a gym that's near by. Jogging while you walk the dog around the neighborhood. Sticking your favorite cardio DVD into the player and "working it out". Do whatever is easy, simple, and hopefully fun. You want to set yourself up for success, so don't try and complicate the issue.
    2. Plan Your Grocery Shopping for Weight Loss Create a "master list" of all of the healthy foods that you'll need to get through the week eating healthy. Go and get them all at once and them stock them at home. This way, you will always have healthy food options that will help you in your weight loss goals. You also won't be caught off guard with the "munchies" and nothing to snack on in the house but your children's (or significant other's!) junk food. You can also plan to take certain snacks to work with you that can help you stay away from the temptations of doughnut-and-pizza-peddling co-workers.
    3. Take Advantage of Weekend Time The fact of the matter is that for most people, the weekend is the only time when they have complete control over what they do during the day. Why not take advantage of this time to make sure you get in a little jog or some aerobics or even biking in the morning or afternoon when you are having some down time? Look at it this way: you'll be knocking out 2 days of workouts before the week even begins. Then, based on your personal program, you will only have to worry about doing it again 1,2, or 3 days. This will go a long way to take some pressure off of you so that you won't feel like you failed just because you got busy for a day or two and truly just could not get around to doing anything for your body. Using this tactics will go along way in making sure that you are able to stick with your program and not quit---even during times when your schedule is hectic and keeping up is rough.
    4. One Day at a Time Most people won't tell you this, but having the discipline to stay in shape---especially in the eating department---is something that usually is gradual and takes some time. And I know this from personal experience. It actually took me a year or two before I could really stick to a diet and exercise plan without fouling it all up. And to be honest, it is still a challenge even for me. Therefore, there is absolutely no reason why should feel defeated if you mess up on any given day. Just get back on the horse and commit to yourself that you'll get it the right the next; and then the next; and then the next. And when you slip up again. Get over it quickly and do better the next day.
    I know this all sounds pretty simplistic. That's because it really is simple. What makes it so challenging is that ugly four-syllabal word called C-O-N-S-I-S-T-E-N-C-Y. Its what separate people who achieve from those who don't in virtually any endeavor. But the bottom line of it all is that if the days that you do the right things far out way the days you do the wrong things, you will be truly successful in the end. And yes, it really is that simple. To YourBestBody, Lawrence Cole Your Lifestyle and Fitness Coach Read this Weight Loss Article at YourBestBodyNOW.

         
    Weight loss tip 12 how starving your body can make you gain weight

     

    : No, that title is not a typo. One of the things that makes people not get the weight loss results that they want is that they may occassionally be starving their bodies. There are two basic ways that this can happen. One is for it to be done inadvertently---like when you just get busy and forget to eat. Another is when you purpose deprive your body of food to try and "speed up" your results. Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism. What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be be starved again. If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future. Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you'll need to lose the kind of weight that you've committed to. To Your Best Body, Lawrence Cole
    Your Lifestyle and Fitness Coach See this Weight Loss Article at YourBestBodyNOW

         
    Weight loss tips

     

    : Here are 10 tips for helping to lose weight by using healthier meals and 10 tips for helping when you are eating out. 10 Tips for a better healthier meal When it comes to cooking a meal for the family, don’t let your diet take a back seat. Just because you’re on a diet and the rest of your family are not does not mean that you have to eat a different meal. There are times when you have to draw the line e. g. Christmas lunch, Sunday lunch and family gatherings. Take a look at some of the suggestion below for a healthier meal: 1. Try steaming or boiling your vegetables instead of frying or casseroling, also stay away from using cheese based dishes. Try to use herbs and lemon juice instead of butter or margarine. 2. Cooking with chickens can pose as a bit of a problem, although chicken is very healthy in its self, containing half the fat of red meat. Don’t go for the easy option of breaded chicken fingers or nuggets this is very unhealthy. Try roasting or steaming your chicken in a non stick pan, and eliminate the use of oil by using a cooking spray. Beware of the chicken skin as this is very fattening, try to buy a skinless chicken or remove the skin prior to cooking. 3. Watch out for different types of bread, stay away from white bread as it is full of sugar. Try to go for wholemeal bread, seeded bread and whole grain bread. Also look for brown rice, wild rice and basmati rice, the tastes are not all that different from white rice and have a much lower starch content. 4. When buying meats like pork and beef, try to buy lean and extra lean. Try some cuts like fillet and sirloin, these have less fat content than the other cuts. Roasting, grilling and dry frying are healthy methods of cooking meat. Once again try to use a cooking spray instead of cooking oil. 5. If you're preparing turkey, why not try cooking the stuffing separate. You will reduce the fat content by preventing the turkey fat from absorbing into the dressing. Be sure to use less margarine or butter when making the stuffing. Also don't forget to skim the fat off of the gravy. Leave the drumsticks for the kids; as with chicken, choose light meat over dark and you'll save a lot in the calorie department. 6. Why not try serving fruit as a dessert? Serving fruit instead of pie or cake can make a massive reduction in the amount of calories you find in your meal. Instead of cake and pie, try serving a whole piece of fruit, some yogurt or a fruit cocktail. You will usually find that we don’t need a dessert and have one just because of habit. I think you will be surprised at how fruit can substitute the sweet tooth in a dessert. 7. If you must have an ice-cream try a sugar free ice-cream of low fat frozen yogurt. Instead of topping with chocolate sauce or caramel, try some mixed fruit cocktail. The taste of the ice-cream is almost identical and the sugar from the fruit stops the sweet craving. All in all it’s fewer calories than the full sugar and chocolate variety. 8. When cooking save yourself a lot of calories by using powdered milk. By doing this you will save on a lot of fat and calories. Also by using skimmed milk instead of cream in your favourite cream based recipes can also save on the calories. 9. Try some substitutions in your cooking. Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in your desserts, replace 1 egg with 2 egg whites or ј cup of egg substitute, replace half of the oil in dessert recipes with an equal amount of unsweetened applesauce, try reduced or non-fat frozen yogurt or sugar free ice cream on pies. 10. If you still find yourself hungry after your meal and you do want to tempt your self to seconds, then go for the vegetables. Choosing steamed vegetables over meat and bread is far healthier. 10 Tips for eating out when on your Diet 1. For a starter, try and keep it light maybe a prawn cocktail or a side salad. Make an effort to stay away from creamy starters and red meats. 2. If you are a pasta lover and find it hard not to eat endless amounts. You must try and stay with a single portion. Also don’t worry if you leave a little no one will persecute you for it, especially not your body. 3. When ordering a meat dish, always go for the chicken. Stay away from fried chicken. Always go for boiled, grilled or steamed. If you must ask for red meat, be sure to ask the waiter for a nice lean piece. 4. If you don’t see anything on the menu, that is cooked to your liking. Ask the waiter if it would be possible for the chef to cook you a dish with say, boiled or grilled chicken, instead of fried. Don’t be embarrassed at this request as you will not be the first or the last to ask for it. 5. Avoid the temptation of cream sauce, butter, oil, batter and home made gravy. 6. If you do not like leaving your food, then you can always ask the waiter, to wrap it up so you can take it home afterwards. 7. If you are a take away person as I am. When you serve your take away at home, only serve half of it, and keep the other half for the next day or for another family member. Willpower is the key here! 8. If you know where you are going for your evening meal. Why not ring the restaurant and ask them to post a menu out to you, or go and pick one up. Now you can give the menu a good read and find out the best meal to suit you. When you arrive at the restaurant, your choice is already made and a healthier one it will be. 9. Buffets are the worst of all restaurant temptations. You must know your portion control. Try and have only one plate. Once again the key factor here is will power! 10. When the day comes for you to go out for your meal, try to eat smaller meals during the day, then you can keep an eye on the calories for the day and evening. However do try to remember not to starve yourself as you may just end up eating like a horse, which is never a good diet tip.

         
    Weight loss tips choosing the best for you

     

    How do you know which weight loss tips are going to be effective for your body type? Everyone has their own ideas when it comes to weight loss and dieting. Dieting tips such as portioning what you eat, not eating late at night, carb counting and more. All of these tips are good ideas, but some may work differently on different people. Some people have a high metabolism and some have low ones. Diets should be chosen based on personal needs and certain circumstances might be present to send you away from one diet to another. How do you know where to begin? There are many different ways to lose weight. Weight loss programs are one of the most used ways. The first one that comes to mind is LA Weight loss. Programs such as these combine dieting and exercise with motivation from professional trainers. Jenny Craig is another popular weight loss program, which allows you starter food and teaches you better ways to eat, along with ways to manage your cravings and other problems of dieting. For those that need third party involvement to help lose weight, the weight loss tips and structure provided by weight loss programs seems to work well. Many of these programs include evaluation of metabolism, activity and personality types to assure you’re on the right track. There are several weight loss programs available, so do your research before you begin. Another popular method is weight loss supplements use to help boost energy and curb cravings. There are many different kinds of weight loss supplements for all kinds of people. Be sure to talk to your doctor before you start to take weight loss supplements. Some contain products that can be dangerous in combination with other medicines, and some may have a negative affect on people with certain health problems. Picking a diet and having a plan is very important. Whatever diet you choose first think about your goals and what you may or may not be willing to give up when eating. Also, consider how much time each day for exercise you will set aside, and how much money you are willing to spend on foods to accommodate your diet and whether or not you’ll be using a gym. Keep in mind there will be work involved and going out of your comfort zone is required in most casesmitment is a very important key to reaching your goals and success. Perhaps the best weight loss tips you can keep in mind are these: 1) You must burn more calories than you consume in order to lose weight, 2) Making a commitment to healthy eating and regular exercise is the best thing you can do for your health and to maintain the weight loss once you’ve taken off the pounds. 3) Making lifestyle changes that are often required in order to lose weight aren’t easy, especially in the beginning, but once you see the results you won’t ever want to go back to your old habits. When looking for more weight loss tips make sure they include healthy eating, exercise, food preparation, and support plans. Everyone needs a good support system to keep it together and stay on track to reach your goals. Good luck, you can do it!

         
    Weight loss tips live a healthy lifestyle

     

    Obesity is one of the biggest problems faced by millions of people in America. This has resulted in a big weight loss corporate industry in the country like Weight watchers, Jenny Carig and many others. Although there are good programs, I feel people can themselves do quite a bit to reduce their weight. The two major factors in weight loss are exercise and controlled diet. I have put together several points which will be useful to individuals looking to reduce their weight. 1. Eat at least 5 servings of fruits and vegetables every day. Most fruits are low in calories and make you full sooner. Not to mention the other vitamins and fibers they also contain. 2. Read those nutrition fact labels: It is a good idea to know how many calories you are consuming. Some foods combo's can be deceptive, for example if you are having a plate of salad topped with lot of high calorie dressing and a soda, they you have just had more calories then you might get from a combination of grilled chicken sandwich (with no cheese and dressing) plus diet soda. So be smart with what you eat. Prefer home cooked food as much as possible. 3. Eating smaller frequent meals will also help you cut down the total intake of calories compared to 3 big meals a day. 4. Give yourself a break: Being too restrictive can anyway demotivate you, so to give yourself regular breaks. But do not over-eat at the same time, be conservative and try to make up for it in other meals. 5. Drinks: Soda, juice, cream are all loaded with sugars which we usually do not account into out diet plan. Drink water instead. 6. Exercise: Do not always depend on your car for everything, walk wherever you can. Go hiking and those backpacks help to burn extra calories. Make friends who have a active lifestyle, join gym or get a treadmill in your home. Remember to increase your exercise in a progressive manner day by day instead of doing strenuous exercise from day one. Be practical on what your body can take and avoid overexertion. 7. Get motivation: Talk to people who have had success in weight loss and they will give you a lot of inspiration. 8. Get enough sleep, reduce stress and live happy. 9. Reward yourself when you reach your monthly weight loss milestones. 10. Never give up, even if you have failed a few times previously. 11. Eating slowly can lead to weight loss: Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel. I am not an expert so it is advisable to consult your doctor before starting any weight loss effort and they will also tell you if you have any medical condition that may prevent you to follow these tips.

         
    Weight loss tips and diet information

     

    : Even the most seasoned weight loss expert can use some weightloss tips every so often. Our eating habits are tied very closely with our behavior and using a behavioral approach to dieting can be beneficial to certain types of people who have bad eating habits that can be overcome with a little behavioral intervention. Many times an individual eats without thinking. This means that the person’s habitual behavior has overrun his cognitive functioning. In a nutshell, we basically shove food into our mouths just because it is there. Among the many weightloss tips offered, thinking before snacking is the prime tip as far as the behavioral approach goes. When we act on impulse, we rarely make good choices. The behaviorist will look at the problem in a number of ways. The best approach would be to get into the habit of slowing down a little bit. Some good weightloss tips include waiting ten minutes before grabbing that snack that is calling you from the pantry. You may discover that you are not really hungry. If you wait ten minutes the craving will most likely go away on its own. You can also opt to go for a brisk walk when the urge to cheat on your diet arises. This is a great way to get much needed exercise along with self-control. You will be less likely to run to the pantry upon entering the home after a jaunt around the neighborhood. You will be more likely to go for a big glass of cold water instead. Some people laugh at these two weightloss tips but they do work if you take a behavioral approach. You have to focus on your actions. The best way to look at it is making priorities. Do you want the chocolate cake or do you want to fit into those jeans tucked away in your closet? There are times that the chocolate cake will win but not often if you focus on your behavior. Weightloss tips that involve a behavioral approach also include portions. We often need to train ourselves to understand how much is enough. Getting into the habit of buying single-sized servings or taking the time to measure will increase your chances of success. You also may find that there are certain “triggers” that cause you to eat. This is a simple stimulus-response cycle that the behaviorists claim can be broken with a little effort. Weightloss tips in the trigger realm include avoiding the kitchen right after a stressful situation, eating only at the dinner table and keeping a diary of what happens right before you get a craving. Advice About Weight Loss Programs, Diet & Weight Loss Pills and Diet Nutrition

         
    Weight loss tips for women 5 solutions to staying slim

     

    : So congratulations! You’ve lost some weight! Now, how do you keep it off? When you’ve spent weeks or even months striving and sacrificing, you don’t want to have your spirits sink as you see the scale start to go up. For most of us, regardless of our weight loss method, weight regain is a real possibility. But is it inevitable? Follow these five sure tricks, and your scale will stay put: If you gain a pound, lose it! People who are successful at maintaining a weight loss weigh themselves at least twice a week. Pick regular times of day, and regular days of the week, to weigh and keep a chart. If you find you’re up a pound or two, follow a healthy and structured food plan until the extra weight comes off again. Have planned snacks instead of grazing. To combat rampant, spontaneous snacking, plan a couple of balanced snacks every day that you can measure out and enjoy.

    Be sure to include some protein and complex carbohydrates in your snack. If you feed yourself a bit more frequently, you will be less likely to graze mindlessly. Balance your treats with healthy choices. You can have an occasional treat, but you can also have an occasional healthy choice. Keep the treat small so that you don’t get a big sugar or unrefined carb rush. And if you must eat sugar or an unrefined carb, eat a little protein with it so that your blood sugar doesn’t crash and cause cravings for more of the same.

    Admit your trigger foods and avoid them. All you have to do is look at certain foods and you know you’ll eat them. Don’t keep any snack foods in plain site around your house. Put them away. If you find yourself going to the cupboard or refrigerator to peruse the snack items, you’ll need to keep the trigger foods out of your house altogether.

    Experiment and use the tools that work for you. Many dieters hate the act of writing down what they eat. Some dislike exercise. Others abhor weighing and measuring their food. Still others will not give up sugar and unrefined carbs.

    You need to be honest with yourself, though. These tools are proven to work. So, experiment with all the tools available to you and use the ones that work. Weight regain is not inevitable, but you need to take action to avoid it. Apply these solutions to your life and you will find weight maintenance to be simple and satisfying.

         
    Weight loss tips from real women

     

    Everyone has their favorite weight loss tips. Here's a handful of diet suggestions from real women who claim they really work. I drink a full 12 ounce glass of water before I sit down to eat. It fills me up and I don't eat as much at meals. - Monica, 22 My secret weapon is sugarless gum. Whenever I have the urge for a snack or something sweet, I pop it into my mouth and start chewing. Works like a charm every time. - Maddi, 43 Knitting works wonders. I used to snack like a pig while I watched T. V. at night. Since I started knitting, I've lost almost ten pounds, and I know it's because my hands are too busy to pop stuff in my mouth. - Liz, 25 It tastes horrible, but it really works. My grandmother told me to take one teaspoon of cider vinegar before every meal to eat up the fats. - Diane, 21 Peer support! There's nothing like feeling guilty for letting your friends down to make you get out and go exercise. I make dates to play tennis or go for a walk - no backing out when someone else is counting on me. - Cara, 22 All right, this is going to sound really silly but - when I have to lose weight, I only eat foods that I can eat with chopsticks. I'm not very good with them so -- I don't eat a lot. - Lisa, 32 When I'm sitting in traffic or at my desk, I do tummy tightening exercises. Just pull in your tummy, hold for a count of 20, and release. Do that about twenty times and you can really feel it. - Sheila, 52 Water. I drink lots and lots of water when I'm on a diet. It helps flush out the system and keeps me feeling fresh. It also helps with the bad breath I get when I'm on a high protein diet. - Dena, 34 I'm always rushing out the door and forgetting breakfast, and then I end up snacking at my desk halfway through the morning. Now I keep a box of Carnation Instant Breakfast in the break room, and fix myself one as soon as I get to work. No more craving goodies at 11 am. - Deb, 45 When I'm dieting, I keep fresh fruits and veggies all cut up and ready to go in little snack containers. If I went to all the work of making them, I'll eat them instead of grabbing a bag of chips on the go. - Amy, 16 I strip down naked and look at myself in the mirror at least once a week. It's easy to see the progress I made, and how much I still need to go. Vinnie, 34 I buy myself something really slinky and hang it where I can see it every day. The trick is that it can only be about one size too small - if it's any smaller than that, I just give up. But if the goal is just “that” close, it's a real motivator. - Shanae, 24 Got a favorite diet tip? Make your own list, or ask your friends to fill in a few. The more strategies you have to help you stay on your diet, the more likely you are to be successful.

         
    Weight loss truths un sugar coated

     

    Copyright 2006 Karen Sessions Millions of people are currently on a weight loss mission. Sadly, only a small fraction will lose weight, and half of those that do succeed will put it right back on in a matter of months. The weight loss product industry makes billions of dollars yearly at the whim of desperate consumers looking for that quick fix, that magic pill, or the revolutionary machine that will make them lose weight. Weight loss does not come in a bottle or a machine. It never has, and it never will. True weight loss takes proper nutrition, exercise, and rest. There are no short cuts, quick fixes, overnight miracles, or FDA approved drugs that will force the fat off your body, much less keep it off. While you read this revealing article keep a few key points in mind. These are the truths that you may not want to hear, but need to. Here are the weight loss truths, un-sugar coated. Weight Loss Truth #1 - You will not lose 5-10 pounds of body fat in a week If you want to lose fat and keep it off, then it's going to take some time. I won't guarantee 5-10 pound weight loss in a week or two, but I will say you can realistically lose 1-2 pounds of body fat a week, and gain lean muscle at the same rate. You didn't put the weight on overnight, and therefore it's not going to magically disappear overnight. True weight loss is fat loss…not muscle loss, not water or bone loss, but fat loss. Losing 5-10 pounds or more a week is a loss of bone, muscle, and water, which results in a destroyed metabolism. Scale weight is obsolete, as the scale is only a measuring device, unable to distinguish between muscle, fat, bone, and water weight. Weight Loss Truth #2 - There is no quick fix to fat loss, and fad diets are worthless Lose 40 pounds in a week! Lose weight while you sleep! Rapid weight loss! Lose weight without diet or exercise! These are consumer hot buttons, causing you to buy products with your emotions. They are misleading and just plain lies, lies, and lies. Fad diets and “quick fix” products will drain your wallet and leave you feeling worse than when you started. The only weight you will lose on a fad diet or a quick fix is water, muscle, and bone. These are not desired results, as they lead to metabolic downgrade and increased fat storage. Lotions, potions, and gadgets for fat loss should be tossed out the window. They are worthless. Taking fat off requires nutrients and exercise. It's that simple, yet rarely told to you because the weight loss product industry's job it to make an insane amount of money. Weight Loss Truth #3 - You have to stop eating processed foods labeled "healthy," "low-fat," or "low-carb". Food labels are misleading and can cause you to gain more fat in the long run. They are completely processed. Prepackaged meals and “diet foods” contain chemicals that your body can't metabolize and therefore, it slows down your metabolism. Chemicals that don't leave your body become toxins and get lodged in your fat cells, making fat loss even more difficult. Weight Loss Truth #4 - You will have to put forth the effort if you want to lose fat The body is made to be nourished and to be physical. If you want to lose fat you have to eat right and get moving. It may not be glamorous or fun, but it's a must if you want to shed the fat. There are a number of things you can do for exercise, such as walking, in-line skating, weight training, biking, hiking, swimming, etc. Whatever your choice is, just do it. Weight Loss Truth #5 - You will not be a supermodel or swimsuit model Well, I'm not saying this can't or won't happen, but my point is that many weight loss ads suggest that after you take their product you will look like the supermodel marketing the product. Remember, models are models. They are spokespersons for the company. They are just doing their job. Just because a supermodel is holding a bottle of the latest cortisol blocker does not mean you will look like her by taking that product. Weight Loss Truth #6 - Muscle does not weigh more than fat There is a misconception linked with weight training, that muscle weighs more than fat. I've heard Dr. Phil say this (yes, the wonderful “dieting expert”), as well as Bob Greene, Oprah's personal trainer. These people are looked upon as icons, yet they are giving out false information. Muscle does not weigh more than fat. Go do the experiment yourself right now. Grab two pounds of chicken fat and weigh it, and then weigh two pounds of chicken meat (muscle). Which weighs more? Neither. Two pounds of fat weighs the same as two pounds of muscle, two pounds. Muscle is more dense than fat and it takes up less space. Therefore, it would be ideal to add muscle to your frame because it’s more dense, creates curves, and it increases your metabolism. Weight Loss Truth #7 - You can't spot reduce Doing a thousand leg lifts won't reduce your thighs any faster than doing a thousand crunches to tone your abs. Simply, and sadly put, you cannot spot reduce. Doing crunches upon crunches will only build the underlying abdominal muscle beneath your layer of tummy fat. To trim down flabby areas you need to eat several small balanced meals that are unprocessed, and you need to exercise. When your body fat begins to reduce, your trouble spots will begin to shape up. Weight Loss Truth #8 - Weight loss is a lifestyle Losing weight properly, which is reducing body fat and building lean muscle tissue, should not be a one-shot approach; it should be a lifetime commitment. If you ever go back to your old destructive habits you will become out of shape again, and will have to work twice as hard to get back in shape. Adopt a healthy eating and exercise lifestyle, and maintain it for the rest of your life. Doing so will keep you fit, energetic, slow down the aging process, keep you looking young, and it will prevent early degenerative diseases. Being healthy and in shape is not genetic, it's by choice. Make the right choice today. Weight Loss Truths Conclusion Now that you have the weight loss truths, begin to work on them to improve your health and to get in shape. Your health and your body are yours, and you have to work daily to keep them functioning correctly and to give you the look you want. Once you get in the shape you want to be in, all you have to do from there is simple maintenance, which becomes something you do daily, such as brushing your teeth or shaving your legs. Do your body right and it won't steer you wrong.

         
    Weight loss vs. fat loss yes there is a difference

     

    In order to lose weight, your body must burn more calories than it takes in, but keep in mind that your body needs calories for energy and when you exercise; your body needs even more calories. Before I talk about energy, the first thing you must understand is that losing weight and losing fat is not the same thing. Just because you lose weight, does not mean you lose fat, and just because you lose fat, does not mean you lose weight. When people talk about losing weight, what the really want to do is lose the excess fat on their body and obtain an attractive figure. When you eat, the body uses most of the calories for energy. If you eat more calories than the body uses, it will get stored as fat. If you do not consume enough calories per day you will lose weight, but you will also lose energy. When you do not consume enough energy (calories) for your body, it will start using up your energy stores to make up for the energy deficiency. Unfortunately, the energy stores used is not your stored fat, but instead it’s protein and carbohydrates (carbs) that will supply most of the energy (stored fat makes up a very small percentage). Your body will take the protein and carbohydrates from your muscle cells; causing your muscle mass to reduce (say goodby to that toned attractive look) which forces your metabolism to decrease (a low metabolism = slow or no fat burning). When this happens your body requires less energy to maintain its new lower body weight (remember the body weight is lower because you loss muscle), which is why your body conserves energy by slowing down the metabolism. In other words, the body has adapted to the new lower energy (calorie) intake which means that you will no longer continue to lose weight. Keep in mind that the weight you had lost in the first place was mostly water weight and you will eventually gain it back in the form of fat, not muscle (in order to get your muscle mass back to the way it was before, you have to work on rebuilding it). When carbohydrates and protein that are already in your body are used as the energy source, your body will lose water weight because both carbohydrates and protein hold water in the cells. In essence, you are dehydrating yourself to lose weight. So yes the scale will go down, but approximately 75% (if not more) of it is water instead of fat. And just so you know, exercising while consuming a small calorie intake just makes the situation worse. This is because when you exercise, you start burning off more energy and the more you workout, the more energy your body needs. I already told you above where the energy comes from, and if you do not give your body the energy it needs, it will just feed on your muscles even quicker now that you are exercising. So eat more food! In addition to this, when you cut down too much on your calorie intake, your body will start storing calories because it doesn’t know when you will eat again. The calories that are stored will be stored as fat. So in other words, when your body is storing energy, it’s basically storing more fat. To summarize my point: Not eating enough calories results in muscle loss, dehydration, slower fat burning, and your body will always adapt to a lower calorie intake. Bottom Line: if you can’t maintain that lower calorie intake for the rest of your life, you will gain your weight back when you get tired of starving yourself! To lose weight properly (burning fat) you must increase your metabolism (weight training) and your need for oxygen (aerobics) while eating enough calories each day (nutritious diet) to give you energy and maintain the protein in your muscles because protein helps build muscles, which indirectly burns fat. This brings up another good point: When you build muscle your weight will increase because your muscles are made up of mostly water, but your body fat percentage will decrease because building muscles increase your metabolism (in other words, muscles way more than fat, but take up less space than fat). So keep in mind that losing body fat can’t be measured by a scale; use a measuring tape and also look at yourself in the mirror, and then you will see the true results. One of the best ways to know if you are losing more body fat than water is by using a body fat analyzer. Make sure that you focus on fat loss not weight loss. Your goal should be to lose weight by burning fat, not losing water from your muscles. Remember this when you choose your weight loss program.

         
    Weight loss vs. fat loss discover why your scale may be your worst enemy

     

    In your pursuit of a leaner body, you know doubt utilized a bathroom scale to chronicle your progress. However, you may have been doing yourself a grave disservice. As you know, a scale measures how much weight you have lost, but it will never tell you where this weight was lost from. This is where the problem lies. When dieting, your combined weight loss could potentially come from fat loss, water loss, or muscle loss. Obviously, the former is what we all want to achieve, and the latter two are what we need to try and avoid whenever dieting. Unfortunately, many of the fad diets claiming rapid weight loss are often achieving this at the expense of water loss and/or muscle loss. Generally speaking, if you are losing greater than two pounds per week you are likely losing muscle as well. The best way to monitor your progress when embarking on a new diet is to measure your body fat percentage and your lean body mass. Lean body mass is your weight excluding fat. Lean body mass includes bone, muscle, and other fat free tissues with the majority of this being muscle. By measuring these two items, you will be able to determine how much fat you are losing and whether or not you are losing any muscle. The simplest way to measure your body fat percentage is through skinfold testing. If you know a personal trainer or other fitness professional in your area, they will likely be able to take these measurements for you. However, self skinfold testing is available with the use of the “Accu-Mesure”, which can by found easily online. Once you have determined your body fat percentage, you are ready to calculate your fat weight and lean body mass. To calculate your fat weight, multiply your total weight by your body fat percentage. Remember to convert your body fat percentage to decimal form before multiplying. I. e. 11% body fat would be converted to .11 Once you have calculated your pounds of fat, subtract your pounds of fat from your total weight in pounds, which will give you your lean body mass. Armed with these simple equations, you will be able to track your weight loss much more accurately than by simply using a scale alone. You will know exactly where your weight loss is coming from, so you can quickly make adjustments to your caloric intake to maximize your results. For example, if your lean body mass decreases and your body fat decreases, this should tell you there is to much of a calorie deficit and you should increase your daily calorie intake slightly to prevent the loss in lean body mass. Whenever you’re on a calorie restricted diet, some loss in lean body mass and therefore muscle is hard to avoid. However, this loss in lean body mass should be limited to a few tenths of a pound per week. Initially, when first starting a diet program, you will likely notice a larger drop in lean body mass due to water loss. Don’t get alarmed by this. An obvious downward trend in your lean body mass over time is definitely a concern. It is beyond the scope of this article to discuss proper nutrition and how to calculate daily caloric needs for weight loss; however, I will mention a simple formula that can be utilized to get you in the ballpark if you have average or better body fat percentages. To calculate your total daily calories needed for fat loss, multiply your total weight by 12-13. This will give you a good starting point. I will also mention that spreading your calories out over 5-6 meals per day with each meal consisting of approximately 55% complex carbohydrate, 30% lean protein, and 15% fat will give you the best chance of permanent fat loss. Obviously, these percentages may not work for everyone, but they are a great place to start. If you want to maintain your hard earned muscle, it is also imperative you maintain a weight lifting routine, while dieting. I hope this information will help you achieve all your weight loss goals and help you understand exactly how your nutrition and diet program is affecting your body. There is certainly still a place for the bathroom scale, but unless you’re also measuring the items above, you will never fully realize the affect of your diet program and reaching your full potential may be difficult. I wish you the best of luck.

         
    Weight loss with acupuncture can acupuncture help you lose weight

     

    In recent years, more and more people are trying out acupuncture to lose weight. Just what is acupuncture? How can acupuncture treatment help you lose weight? Acupuncture is a branch of traditional Chinese medicine (TCM) and has been around for about 5,000 years. It is the practice of inserting very thin needles to stimulate pathways or meridians in the body to treat many illnesses and diseases especially to relieve pain from chronic disorders. Traditional Chinese Medicine practitioners or TCM physicians claim that acupuncture can help you to lose body fat by making you feel full and so will eat less. This curbs excess caloric consumption in the patient treated with acupuncture and is a great help in the patient’s weight loss program. Acupuncture treatment can also be used to raise your metabolic rate and help you to burn more calories to speed up weight loss. Some Chinese medicine practitioners say that acupuncture stimulates the production of a hormone called endorphins and this hormone helps to lower body fat, insulin and lipid levels in the bloodstream thus less insulin is converted into body fat. Acupuncture is not a miracle cure for obesity. TCM physicians often stress that to achieve good weight loss results from your program and maintaining your weight, acupuncture treatment alone is not enough. To lose weight effectively and keep the fats off permanently, acupuncture treatment must be combined with healthy eating habits and regular exercises. Before you begin your acupuncture treatment, your Chinese physician will conduct a medical examination on you by checking your pulse and examination of your tongue to ensure that you are suitable for acupuncture weight loss treatment. This is because TCM is a holistic branch of health care and do not just specifically target the ailment or medical complaint. So an investigation into other reasons why a patient is obese is necessary to solve the problem holistically. If you want to lose weight naturally and without drugs, why not try TCM acupuncture for your weight loss program?

         
    Weight loss with alternative medicine

     

    Weight loss is one of the big topics-no pun intended-on the late night television circuit. While flipping through the channels after 11p. m., you are apt to come across several advertisements for weight loss pills and diet supplements, each promising to help you drop those unwanted pounds and remove stubborn belly fat once and for all. Let's face it, if these pills really worked, America wouldn't be the top overweight country in the world. There are types of alternative medicine which can help with weight loss, however, and with great results. While no alternative medicine is a magic solution, practicing these principles can help you become more limber, feel more energetic, and the end result-or side effect if you will - is weight loss. Take yoga for example. The low impact stretching involved with yoga will help you feel less stressed, and as a result less likely to over eat as a result of depression or anger. Acupuncture has exact pressure points in the ear which help reduce cravings, and detoxifying teas and herbs can help you feel healthier, and the side effect would be thinking twice before deciding that you want to "pollute" yourself again with oily and fatty foods. In this respect, alternative medicine is wonderful for weight loss. Most alternative medicines for weight loss come in the form of detoxifying teas, energy supplements, and vitamins. The exercise and diet plans are the basis-as they should be - for safe and effective long term weight loss. There is no magic potion to lose weight. Truly dropping pounds and keeping them off requires regular daily exercise and a change in eating habits, period. However, to get you ready for weight loss, here are some alternative medicine detoxifying teas and interesting supplements; Take turmeric, ginger, and lemon-about a half teaspoon each and the juice of half a lemon, and boil it all in 2 cups of water. Drink every morning as a detoxifier before you start your diet. All diets should consist of fresh fruits and vegetables, and buying a juicer is a great way to make a habit out of eating healthy. Please see your doctor before starting any kind of diet plan. Omega three is a fine source of nutrient, and can be added to any smoothie or juice that you're drinking. Visit your local food co op or herbalist, they can get you set up with all sorts of alternative teas and nutrition advice, and can refer you to a good homeopathic doctor who will evaluate you as to what your individual nutrition needs are. Bovine and shark cartilage are two dietary supplements to hit the alternative market. Both have been used for years outside of the United States and Britain, but now are big business in the health food stores. The most popular form of alternative medicine for weight loss isn't really medicine at all, rather behavior modification through hypnosis. Hypnosis doesn't make you rely on will power, that's one of the reasons it's so popular. How hypnosis works is that it investigates what is subconsciously holding you to the thinking and eating habits that keep you overweight. Hypnotists believe that if the root cause of the obesity can be alleviated, the patient will naturally begin to lose weight. It is actually a very effective form of alternative medicine, and overall can cost much less than trips to day spas and expensive over the counter weight loss pills. Through hypnosis you can let go of fears that keep you from eating healthy, and begin to allow a positive energy flow through you, causing you to want to stick to the new way of eating and exercising. DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease.”

         
     
         
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