Diet Exercise Weight Loss Special Reports

Setting up the Best Weight Loss Plan for Your Needs

Weight loss is an individual process. As such, a weight loss plan that works for one person may not be very effective for another. The following are some ways to set up a weight loss plan that can help you lose weight and look your best.

The first thing you need to do when setting up your weight loss plan is to set realistic goals. If you only have to lose five pounds, perhaps you can set a short-term goal of losing a pound each week, with the long-term goal of losing five pounds by the end of five weeks. If you want to lose a lot of weight, decide on how much weight you want to lose overall, and then set short-term objectives. It is reasonable and healthy to shed about one to three pounds a week, so you may want to set weekly weight loss objectives in which you strive to lose about 2 pounds a week until you reach your ultimate weight loss goal.  This is a happy medium, and should keep you from getting as overwhelmed as you could be if you had set your weekly weight loss goal too high.

After you decide on how much weight to lose each week, you need to choose a realistic diet plan that you can stick to. Do not choose a plan that focuses only on certain foods, or one that will cause you to always be hungry. If you do this, you are not likely to stick to your diet. A diet that only allows you to eat a limited number of foods will cause boredom.  Also, if the diet is so restrictive that you are always hungry, you may eventually be so ravenous that you eat everything in sight. Instead, choose a diet plan that includes nutritious, low calorie foods that you like and that will allow you to eat small portions at regular intervals throughout the day. A plan such as this is more likely to lead to a successful outcome.

The next thing to consider in your weight loss plan is your exercise routine. This, like your eating plan, should be a very individual thing. While it is great to see what has worked for others, you need to find something that will be both enjoyable and doable for you. Do you enjoy walking outside, working out with a class at the gym, or working out with weights? Maybe you enjoy a video you can pop in at home, but even these vary from one extreme to the other. So while deciding, be sure to pick something that is compatible with your current fitness level, and that you will be able to commit to on a regular basis.

If you find that your weight loss plan is not working out the way you had hoped, you can make modifications. If your stomach is always growling, maybe you have to eat more often or eat a bit more at each meal. If you reach a plateau during which you cannot seem to lose any more weight, maybe you have to eat a bit less or need to eat some different foods to get the weight loss process moving again.

When it comes to exercise, if you find that you never recover from your exercise routine, maybe you only need three days a week instead of six in order to give your body time to heal and build muscle. Or, if you see that you are not making any progress, maybe you are in a place to step it up a bit because you are not challenging yourself enough. Whatever the case, make adjustments when necessary, but also give it some time before making any decisions. Whatever you do, don’t give up!

Losing weight requires patience and determination. The weight did not appear on your body overnight, so it is going to take time for it to disappear. Stick to your diet and keep your goals in sight, and you will be successful in your quest to shed those extra pounds. Losing weight is not an easy process for most people, but with the proper motivation and weight loss plan, you can be successful.

Getting Back Your Weight Loss Motivation

When you are trying to lose weight, you may end up losing the motivation you need to keep going. Because of this it is important that you know what to do in order to get back on the weight loss track before you find yourself completely derailed.

One of the first things you need to do in order to regain your weight loss motivation is to remember the reasons why you wanted to lose weight to begin with. Did you want to fit into your wedding dress? Was there a reunion or someone special that you anticipated seeing? Whatever the reason may be, it is the driving force behind your weight loss and can help you get your motivation back.

Along with this, think of all of the positive aspects of losing weight. If you lose weight, you will be able to perform recreational activities better, such as walking, swimming and running. Being overweight or obese can prevent you from doing these things and in turn, keep you locked in a very boring life.

If you haven’t yet done this, take a picture of yourself so that you can look at it during the weight loss process. When you feel like giving up, you can look at your picture to help remind yourself that this is what you will look like again if you do not get back on track. Do you want to be the same person six months down the road? Or how about in a year or two when you look back at yourself, will you be the same, bigger, or instead, hopefully smaller? People are visual, and this can be a powerful motivator.

Another motivation is to look in the mirror and picture a thinner version of yourself. By thinking of how great you would look if you were slimmer, you will be surprised at how quickly and how strongly you will want to continue with your weight loss regimen. Just don’t use this inward thinner picture of yourself as a reason to cheat a little bit now. Your endurance will pay off in the long run.

If the above don’t work, use others inspirational weight loss stories to help you get started. When you see how good someone else looks after having lost an extreme amount of weight, it will make you want to be in their shoes. You can read the stories of others online or even go to a weight loss support group.

If exercise boredom is a reason for your lack of motivation, switch up your whole weight loss routine. Many people lose their motivation because they are always doing the same exercises. Changing your exercises can make all the difference. For instance, if you are always on the exercise bike, you may want to switch to the treadmill. Or better yet, find some good trails to explore outside, and watch a whole new world open up!

Exercise is not the only thing that can become boring when working on your weight loss goals. Eating the same food day in and day out can begin to weigh down your motivation. If this is the case, find some new and healthful recipes. They are not all that difficult to find, as cookbooks and the internet are both great places to find new and tasty recipes. The added benefit is that many of these recipes are also quite easy to prepare.

Losing weight is not easy, which is why so many people lose the motivation to do it. But now, with the help of these tips, you have all that it takes in order to get your drive back to lose weight and become healthier both now and in the future.
Enlisting Your Mind in the Battle of Weight Loss

When starting your weight loss routine, you do not have to be one of the many people that make the mistake in thinking that losing weight is all physical. It is, in fact, a mental battle as much as it is a physical one. And, believe it or not, your mindset is going to determine whether or not you win or lose the battle against unwanted pounds. Here are some tips about how to improve your mental game in order to lose the weight you desire.

To begin, take the time to sit down and figure out what the best motivation is for you to lose weight. Once you find the right motivation, you can use it to stay focused on reaching your weight loss goals. Motivation can mean different things to different people, so it will be highly individual. Most of the time, though, your motivation it is that ONE THING that triggered you to want to lose weight to begin with.

Do you have a particular weight loss goal in mind? Your goal may be a set amount of pounds by a set date, a dress size that you want to reach or just a general idea of the ideal body weight that you are shooting for. Once you realize exactly what your goals are, you can judge if they are realistic. You want to stay healthy while you lose weight and if you have set unrealistic goals, you will probably make some unhealthy choices while trying to reach them.

If the goals that you have set are unrealistic, you are going to be disappointed when the time comes to have met that goal. This can be devastating for your mindset. Carefully consider the reality of the goals as you set them. On the other hand, if you set goals that are realistic, your success can spur you on to go to the finish.

When you are working on your mental weight loss game, find friends and family that will support and encourage you in your efforts to lose weight. You need to have a reliable person that you can count on to be there if you find yourself tempted or just need someone to talk to when you run into any problems with your diet or fitness routine.

As part of your weight loss journey, it is highly probable that you will have an exercise plan. As you complete your plan each day, set up a reward system that will keep you motivated to keep going. One idea of a reward is a low-fat smoothie with your favorite fruit in it. What is important is that you choose something that you will be willing to work hard for, but will not break your diet and defeat the purpose of the exercise program.

As you get your mind into your weight loss game it is crucial for you to visualize yourself at your lower weight. The reason for this is because it is going to keep you motivated to stay dedicated to the program. If need be, find a form fitting dress or outfit in the size that you want to be and then hang it in your bathroom or kitchen to help you visualize your goal. You may also want to cut out pictures, or even use a picture of yourself at a lower weight. Whatever it takes, just be sure to put your visual motivation in a place that you can see every day.

Once your mindset is at the right level, weight loss is going to be much easier for you. Utilize these tips and start your program today!

Five Costly Mistakes in the Game of Weight Loss

In order to lose weight, there are several factors that have to come together. And, just like with anything in life, there are always ways that you can sabotage yourself and not even know it. This article will expose five common ways that those who are trying to lose weight can sabotage themselves, without even realizing it.

Sabotage number one:

Not eliminating junk food from your pantry. Simple rule of thumb — if you buy it, you will eat it. If there is junk food, candy and sweets hiding in your house, no amount of willpower will be able to overcome this temptation every time. You are bound to eat a few bites here and there, or even just give in and eat the whole package. Throw these items out, or give them to someone else, but get them out of your house one way or another.

Sabotage number two:

Using food as a reward. If you have been letting yourself have an off-limit treat in response to attaining a goal you have set for yourself, then you are setting yourself up for failure later on. Chances are that once you reach your weight goal, you will reward yourself by eating whatever you want for a while, thus undoing all the progress you’ve made in self discipline. If you feel that you must reward yourself with food, perhaps choosing one “cheat” day each week is the best way to go. Other than that, consider those foods that will hinder your weight loss as “off limits”.

Sabotage number three:

Forcing yourself to eat leftovers. While it can be tempting to make yourself eat leftovers in order to avoid waste, if the leftovers are not something you really want or need, you can end up feeling deprived and unsatisfied. This in turn can lead to eating another meal that you don’t need just to feel satisfied. If it sounds good and will not hinder your weight loss, then go ahead and eat it. But if you are only eating  food out of guilt or fear of being wasteful, simply find something else that will not only be more satisfying, but will also be more in line with the goals that you have set for yourself.

Sabotage number four:

Starving yourself. Don’t ever skip meals, even if you WAY overdid it on a previous meal. Your body needs a constant stream of calories to function properly. Skipping a meal can actually lower your metabolism and stunt your progress.

Sabotage number five:

Alcohol consumption. While the occasional glass of wine or beer may not be a diet wrecker, having something each night or engaging in a weekend of drinking will definitely put the brakes on your progress. Alcohol is high in calories and also lowers your metabolic rate. Try curbing this as much as possible in order to get the best weight loss results.

Eating right and getting exercise are both necessary to lose weight and keep it off for good. By following the tips in this article, you can eliminate those common mistakes that could ruin all of your hard work and determination.
Enjoy Eating Out Without Forfeiting Your Weight Loss Goals

Eating out can really be a challenge when you are trying to shed some pounds. Fortunately though, it doesn’t have to be an exercise in sheer will if you make a few adjustments to your regular dining out routine. Following are some suggestions in order to minimize a complete set-back when eating out with your friends and family.

One of the first questions asked when you are met by your server at a restaurant is whether they might bring you a specialty drink, beer or wine. Are you someone who typically orders a specialty drink or alcoholic beverage when out with family and friends? If so, maintaining your weight loss routine can be really frustrating. Instead of suffering through the evening, try having a glass of light beer or some wine rather than of having a sugary frozen drink like a daiquiri. Frozen drinks contain a lot more sugars and calories, which aren’t good for you if you’re trying to lose a few pounds. Beer and wine, while still not the most ideal, are the best choice if you’re going to drink.

Next on the menu will be your starter. For your starter, have a broth based soup instead of a salad topped with a fatty dressing. While a salad might scream “WEIGHT LOSS” more than soup, most people will choose to pile it with a thick salad dressing, thus negating its weight loss benefits. For this reason soup is a great alternative. If you decide to opt for soup, try to get a soup that is less dense. The clearer your soup is in color, the less fat and calories it will usually have in it.

When it comes time for the main course, try ordering off of the kid’s menu. While this may seem silly, it will help you to ease your hunger without filling up too much. Save the big meals for home, where you can cook a more healthy choice for yourself. If eating off of the children’s menu is not possible, make sure to set aside some of your meal to take home for later.

Speaking of the principle course, one of the widespread pitfalls of going out is that you’re more tempted to want to give in to your former weaknesses in lieu of choosing another thing you consider bland and boring. Nonetheless, as an alternative of swinging too far on the side of deprivation, choose a lighter option of your former favorite food group. For example, in case you are a french fry lover, take into consideration a baked potato with a small amount of butter, instead. While a baked potato with butter is certainly not for each day, you can possibly still get your potato or starch craving met, however with much less empty calories than its fried counterpart. Mostly, look for ways to eat the same as you would while adhering to your weight loss routine at home, and be sure to keep your portions in check.

When having dessert there are many different types of frozen treats. Most of us head for the straight for the ice cream or a rich cheesecake, but something such as a sorbet will be a lot less damaging to your weight loss goals. If this is not available at the place where you are dining, use this as an excuse for an after dinner treat at your local ice cream parlor. There are many delicious options available there for dessert that won’t be a burden on your wallet or waist line.

If you’re going out for a night on the town, it might be a good idea to have some healthy snacks with you so that you can avoid wanting to eat out. Avoiding fast food is the number one priority you should have when wanting to lose weight, but if you must eat out, look into the healthier options on the menu. If you use the above tips every time you eat out, you’ll be able to stay on track with your weight loss plan.

While it can be challenging and will certainly take planning, this is a great personal development exercise to partake in.

 

Add a Little Spice to Rev up Your Weight Loss

Weight loss is not as simple as one, two, and three. It takes an abundance of knowledge and a tremendous amount of willpower. Because of this, one of the best things that you can do to get a jump start on your diet is to figure out exactly what foods will really give you that extra boost. Well, if you are one who likes a little zest with your meals, you are in luck because it has been said that adding a bit of spice to your meals will help your weight loss.

Although it is not 100% clear how these spice filled foods can boost your metabolism, there have been studies that show there is a main element in many of these different metabolism boosting spices. This element is called Capsaicin. It can actually create heat and raise the temperature of your body so that you burn more calories.

Before tipping the cayenne pepper shaker, though, you should be careful when adding these new spicy foods to your diet. With adding spicy items to your diet, it may increase stomach problems and acid reflux, so you should start with just a small amount. Once you understand how your body reacts to each food, you will have a better idea of what is most ideal for your meals.

When incorporating the element of spices to your weight loss plan, the best time to do this is around noon. If you add a little bit of cayenne pepper or anything hot to your lunch, it will help you stay alert and awake as well as help you with any grogginess that is normally felt after you eat. The added benefit of this is that this additional wakefulness will help you to keep moving around and in turn, burn more calories.

There are a few additional health benefits that come along with indulging in spicy foods. There have been studies suggesting that people that consume a large amount of these foods have a lower likelihood of brain and nervous system complications.

Spicy foods can also help with chronic migraines and have been linked to aiding in lowering depression. On the flip side, there have also been rumors that spicy foods can cause ulcers, however this is not the case. Ulcers may be irritated when you are digesting a large amount of these foods, but they are not the main cause.

Cayenne pepper is not the only spice to help rev things up; there are numerous dried spices that can be incorporated into meals to help aid weight loss. Included in these are black pepper, mustard seed and ginger. If you add any of these dry spices to your dishes, it will add a kick and also help you lose weight more quickly.

Although studies have not absolutely proven these theories, there is a definite connection between eating spicy foods and weight loss. When you know the identities of these spicy foods and exactly how they work to enhance your food and metabolism, you can make more informed decisions about when to add these foods to your meal plan for your weight loss goals.

 

Keeping Your Weight-loss on Track through Journaling

 

Losing weight is a long-term process that can seem never-ending. By journaling your weight loss experience, you can help break up the monotony of waiting for each pound to drop off. Keeping a good journal can also enhance your weight-loss program and make you more likely to succeed. Here are some tips to help you journal the right way.

To start your journaling process, you first need a journal. Fortunately it doesn’t have to be anything elaborate. In fact, you can find an inexpensive journal at any department store. All that you really need is an empty book full of lined paper just waiting to be written on. After choosing your journal, keep it with you at all times, and soon it will become more than an empty book; it will also be your weight loss friend.

To begin, you can use your journal to track your workout program. Start by writing down your beginning statistics: weight, measurements, and your short-term exercise goals. Keep a daily summary of your physical activity. Day by day, try to increase your exercise level and keep a written record of it.

Use a page each week for your personal goals. Whether it’s a weight loss goal, an exercise goal or both – keep track of those small victories and each time you meet one, give yourself a small reward. Rewards can be small, but they are a reminder that you are working toward a bigger goal: a healthier, physically fit you!

Keep a menu page to journal your food intake throughout the day. You can make a list of what you plan to eat and then write down what you actually did eat. By keeping track of your daily food intake, you will be able to see what you are consuming and notice the little things you may forget that can slow down your weight loss.

An important part of weight loss is keeping yourself motivated and not letting yourself get down when you have a bad day. Sometimes it helps to record your feelings and any events that have triggered temptation or caused you to backslide. Writing it down can somehow make you feel better and more able to resist the next time temptation shows its ugly face.

While we already mentioned making a note of your starting weight, you can also keep a weight record in your journal. Begin with your starting weight and then decide how often you will weigh yourself. It’s best not to weigh every day, as hormonal fluid retention or too much sodium can cause temporary fluctuations in weight, and this can cause you to feel like you aren’t losing. Weekly or bi-weekly weigh-ins are a good way to see your progress, so resist the temptation to jump on the scale every day.

Finally, your journal is a great place to record recipes and tips you learn throughout your weight loss journey. Check online, in magazines and ask other dieters for their weight loss tips, or even start a recipe exchange. By writing them down, you will always know where to find some quick advice or a new dish to try.

Journaling can be a real motivation when you keep it up and do it right. You can record your weight-loss journey and refer back to it if you find yourself slipping into old eating habits. Get your journal started today, and find other innovative ways to track your progress in writing. When you reach your goals you’ll be amazed at what you have done and have learned, and will have a treasure to share with others who may need some encouragement on their weight-loss journey

 

 

Small Changes that Lead to Big Weight Loss

Starting a weight loss program is an important decision for anyone to make. It also means making significant life-changes which can be very challenging! So, as you embark on the journey toward weight loss and greater health, think of small things that can put you in the right frame of mind and get you ready to make some bigger changes later on. Here are some small ways to ease into weight-loss mode.

A small but important beginning to any weight loss program is exercise. Maybe you’ve been sedentary for quite some time and it’s rather agonizing to consider working out at a gym or doing strenuous exercises on a regular basis. But anyone can walk for 10 minutes each day, and as you get used to moving around, you may begin to like it.

Another small modification to implement is to try eating fresh fruit instead of drinking high-calorie juices. Many people do not realize that juice contains far more calories than the fruit it comes from. And what is worse, all of the fiber that is so important is literally gone! So, pick up a high fiber apple or orange, or get to know and enjoy some of the many other fruits available to you.

While making your small changes, you need to make the switch from eating bad fats to using their healthier alternatives. That’s right – all fat isn’t bad for you, but it is the type of fat you eat that makes you fat. Animal fats and saturated fats only cause weight gain and high cholesterol.  What you can do instead of eating prime rib on a regular basis is to try substituting these unhealthful foods with good fats: avocado, nuts, seeds and olive oil, to make your meals healthier. Also, if you just can’t tear yourself away from fatty red meats, try to choose leaner portions of meat instead.

While this next small change may seem obvious, it is one that many people have a difficult time with – replacing sugary sodas. Because of their high sugar and therefore empty calorie content, sugary sodas are a real diet-buster. Studies show that a person can lose 10 pounds in a year just by cutting out soda! If you find yourself constantly reaching for something sweet and bubbly to drink, instead opt for sparkling water with a splash of lime, lemon or orange – or maybe all three! You may be surprised at how delicious it tastes. It is possible that after doing this for a while you can work your way up to plain water.

Another change you can make that doesn’t require a drastic life adjustment is to eat slower. When you eat quickly your meal doesn’t have a chance to settle, and you may still feel hungry even after you’ve had enough. To help yourself slow down, put your fork down between bites and enjoy some conversation. Stretch out dinner time and you will find that you are more easily satisfied.

A terrific yet easy change you can make is to force yourself to walk longer when you are out. Instead of fighting to find the closest parking spot when you start taking regular trips to the gym or grocery store, park farther away from the entrance so that you can walk just a bit farther than you would normally. You could also walk up the stairs at the mall instead of taking the escalator. It may seem like a small adjustment, but you will burn extra calories this way and get your body used to moving. Then you will be able to increase your activity level as you get in better shape.

As you can see, the changes here are not dramatic. They are not meant to be. They are simple, easy tools you can use to prepare yourself for some real lifestyle changes. By using these small changes to jump-start your weight-loss program, soon you will be on your way to a new, thinner you!
Is Your Weight Loss Stalled? Jump-Start It With Juicing!

There are quite a few diets out there that claim to do just the trick when it comes to quick and easy weight loss. However, when it comes to your body, going the natural route is always far superior than questionable shakes and pills if you want to shed a few pounds fast. In fact, juicing is an interesting, unique and even clever way to shed unwanted pounds while still being able to enjoy a variety of delicious tastes.

If the idea of juicing conjures up images of hours and days of food deprived agony, relax. You don’t need thirty days to dedicate to juicing, and in fact might want to start with just two, and then move it up to five as your body acclimates. If you have never juice fasted before, it is best to start slow and then build up to longer fasts.

One of the great benefits of juicing is that it gives your digestion a rest, allowing your body to rid itself of unwanted toxic waste. By no longer filling it with sugary, processed and toxic foods but instead filling it with raw delicious fruits and vegetables, it can focus on healing instead of surviving. This, in turn, will help you to release weight, and you will start to feel lighter and cleaner.

When you begin your juicing program, start at a time when you have the least demanding schedule, perhaps on the weekend. This way, you have the time necessary to make the amount of juice you need, and you may also rest if you find yourself lacking in energy. If you are giving yourself a proper variety of fruit and vegetable juices, though, your energy level should not be an issue.

As you are juicing, you are flooding your body with the vitamins and nutrients it so desperately needs. While this is a good thing, watch out for juicing recipes that contain too much sugar. This will cause your blood sugar levels to spike and then you will have a crash to contend with. Instead of straight fruit and even fruit and carrots, look for recipes that are a nice blend of vegetables and fruits. For example, try pear, parsley and spinach. Or, maybe even carrots and spinach. Mix it up, and don’t let the juice be too heavy on either end of the fruit or vegetable spectrum.

If you follow juicing recipes correctly, you will be able to enjoy the full sensation of a meal and the same nutrient intake as well. Make sure that you follow recipes correctly and supplement where necessary, and you should not have any problems with maintaining sustained energy levels.

Adding herbs to your juices can boost your metabolism in subtle ways. Parsley and cilantro are known for their fat-burning potential. However, those new to juicing may want to hold off on cilantro and opt for parsley instead. Cilantro is not tolerated by everybody, so you will have to experiment and see if it is right for you.

Juicing strengthens your metabolism overall, with or without herbs. This is because sipping on proper juice combinations throughout the day provides you with moderated blood sugar levels. This prevents dangerous dips in blood sugar levels, and prevents overeating at mealtimes.

Juicing fruits and vegetables also provides other benefits. Your immune system will enjoy a boost from the added vitamins and minerals in your diet, and you may find you are susceptible to fewer colds than you once were.

Juicing can be a great way to jump-start a weight loss routine, particularly for short-term gains. It can also be an excellent supplementation to a diet that is balanced otherwise. Don’t let fear of hunger stop you from flooding your body with much-needed nutrients and giving your digestion a rest. Not only will you feel better after, but you will look superb.