4 Rules for Maintaining Your Weight Loss Motivation
Are you ready to make a change in your life but need to find your weight loss motivation? These four simple rules will help you maintain your desire for change. They will provide a framework for success that will carry you throughout your weight loss journey.
Measure progress -- Do you know your personal numbers? Do you know your weight, your measurements, your cholesterol levels and blood pressure? If not, let's start here. Know your weight, but never weigh more than once a week. Ask your doctor to perform lab work and record your information for comparison purposes.
Take your measurements. Measure your chest, waist, hips, thighs, and upper arms and be precise when reading the tape measure. Do this every two weeks and compare your results. A decrease of even a quarter of an inch can make a huge difference in your ability to gauge your success.
Log it -- Keeping a journal is the second rule for weight loss motivation. This is the place where you will keep an accurate record of the numbers we mentioned above. In addition, you will record your daily food intake along with your daily exercise.
Use the journal to record interesting weight loss facts that you come across. Record your emotions during the weight loss process. The journal enables you to discover patterns in your behavior and offers encouragement when your motivation wanes.
Knowledge is power -- The third rule we're going to discuss is to be a good student! What does that mean? Do your research! In order to lose pounds and maintain that weight loss, you must have an understanding of the USDA Food Pyramid Guidelines. You must also be able to judge recommended portion sizes. So, explore the Internet for suitable websites and read diet-related literature.
Start recording interesting weight loss, exercise, and dieting facts in your journal to keep them accessible. Reading a new twist on something you already know can be very motivating.
Envision the future -- The final rule that we're going to share with you now is that you must have a vision. You probably already have a weight loss goal in mind, but your motivation and ultimate success depend on much more than that! You must regularly visualize the process.
This meditation or reflection must be about the details. Your ultimate weight loss goal of losing 50 pounds isn't a part of this. This is about visualizing the process! What will you need to do on a daily basis to reach your goal?
If you follow these four simple rules your motivation will remain high throughout your journey. You will have a system in place to fall back on when you feel weak. You will notice and celebrate your small successes and understand that they accumulate into a huge payoff!
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How To Get a Flat Stomach Fast
This is a great article showing some different ways to start to have a flat stomach. Eating the right things, and eating small meals is one of the keys to attaining this weight loss and getting the flat stomach that you are looking for. Fad diets are not the answer. One of the best programs on the market today, has the best reviews and will help you lose the weight you want and keep it off indefinitely is by far Burn the Fat, Feed the Muscle. This is a must for anyone wanting to lose weight and keep that weight off. Click on weight loss for more information.
To lose weight safely and efficiently, you must understand what 'weight' is. Our body weight is comprised of of the weight of our bones, body water, muscle mass and fat. When you lose weight, you are trying to lose the amount of body fat, minimizing the loss of body muscle and keeping adequate water.
There are hundreds of ways to lose body fat, but there are truly only a few ways you should stick to in order lose the weight and keep it off in the long term. Here are 6 simple tips to keep it simple, and change the way you go about it-
1. Be Aware of Non Hungry Eating = Become aware of your eating habits, the reasons you may be eating such as stress, boredom or out of habit. Record what you eat for a few days to help increase awareness of the reasons for eating.
2.Choose lose GI carbohydrate foods such as pasta, Dongara rice or Basmati Rica, and multi grain bread to curb hunger. And cut down the amount of added oil when preparing the meals. Remember to include vegies at each main meal - at least 5 serves of vegies a day! Use a variety of vegies and cooking methods to make vegies interesting in broth, roast, stir fry or bake.
3. Fad Diets - Forget it - and don't be seduced by the latest fad diets used by celebs. For one thing, celebs work hard to stay super slim, - and they can can afford top personal trainers and nutritionists to keep them in shape. The point here is, if you eat healthy with a variety of nutrients, and forget no one group of food (eg carbs) is bad, you're well on your way to shaping up.
4. Embrace Fat - You won't store it if you aren't eating too many total calories. Research shows that 50% fat are just as effective for weight loss as those that is low in fat. Fat is filling, and adds flavor to your meals - so it helps you from feeling deprived, and wanting more of other food! So go ahead, enjoy the fat in meat, dairy, avocados, olive oil and nuts. Shoot for half a gram of fat for every pound of your desired weight.
11. Eat Foods That Help You Lose Fat - Eating is a powerful drive so don't starve yourself. Try eating more lean protein , healthy fats and less processed carbs like white bread and chips. The key to a flatter stomach is dropping overall body fat with a healthy diet and regular intense exercise.
6. Eat Well - Regardless of how much exercise you do, you still need to follow a healthy eating plan in order to reduce body fat and keep it off. Avoid being famished after exercise by eating a light meal or healthy snack an hour or two before you start.
Remember, whether it is losing weight or maintaining your weight, always eat healthy. No matter how hard you workout, you just can't 'out train' a bad diet. Getting proper nutrition is the major key to fat loss and staying healthy.
There are some good tips in this article, don't you agree? Leave your comment below, and tell me what you think. Don't forget to learn more about Burn the Fat, Feed the Muscle to total weight loss and the flat stomach you want.
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Weight Loss Tips and Lean and Mean Diet Tips
Here are some great tips on how to lose some weight. This is going to give you some ideas of what is a good diet for speeding up your metabolism. Eating and performing some exercise and you will see may be the diet on how to get thin, if you stick with it.
Everyone has heard of the diet one day, eat what you want the next. Well you may see some success, but probably not what you are looking for. Use these diet and exercise tips, and you are going to speed up your metabolism and lose weight. These are some foods that boost metabolism. So enjoy, here goes:
Try to Limit your choices of food
I know.....THAT'S BORING!!!! Let me give you an example of this practice... Now, for this to work, you need a well planned diet. Assuming you planned a good diet, eating the same foods limits your calorie intake everyday without the possibility of more calories sneaking in. Also, you train yourself to eat at the proper times with no long periods between meals. Limit your choices for a few weeks and check the scale.
Limit juices and sodas
Real fruit juices may be nutritious but they're loaded with calories. What's bad about drinking diet sodas? Soda's are also loaded with calories. Drink at least 1 glass of water for every 14 - 20 pounds of body-weight you now carry around, which is what your body really needs ... and cut other liquid consumption down as much as possible.
Cut your unhealthy carbs (sugars and high starch carbs)
Start by having a rule.....NO SECONDS. Also reduce your portion of food by a third. The best way to do this is take your normal portion of food and put back one third. You don't have to waste the food, just wrap and refrigerate for another day or give a second helping to other family members.
Eat more raw vegetables
What are the best vegetables to eat for weight loss? Raw vegetables are, by far, the best source of energy you can give to your body. Eating more fresh, raw vegetables will drastically improve your health, increase your energy level, and help you burn a bunch more body fat.
Avoid fried foods
There are great ways to prepare your foods without frying. Keep watching for future editions of this newsletter for tasty recipes. If you just can't do without your fried chicken (or fried anything) then eat them only after you've had a large portion of raw vegetables and/or salad - and even then try to cut the portion size down to 1/4 or 1/2. Also, if you currently eat fried chicken two times a week then eat it once a week.
Move around more
You don't need to exercise to lose weight but it sure helps. By moving around more you expend more calories per day. People who stand all day versus those who sit burn much more calories per day because the body requires more calories to stand than to sit. Moral of the story is stand instead of sit (when reasonable), walk at every opportunity. Park further away in the lot and walk more. Look for ways to move around more so you can burn more calories. Keep in mind, strenuous exercise will not necessarily make you lose weight. Jogging for an half hour burns about 300 calories but a Snickers Bar could offset the jog. It all depends on your diet.
Exercise tip for the insatiably lazy: Chew gum most of the day and you'll burn several hundred additional calories each and every day. Take time to stretch while sitting at your desk and you'll burn even more calories. Never could get through a full 30 minute workout??? Then break it up into 3 ten minute workouts each day. Never could schedule in 4 - 5 workout each week??? Then get the 2 day Workout and get great results while only exercising 2 short, but effective workouts each week.
Find a friend and have a contest
Contests between friends can greatly motivate you to lose weight. Find one or more people who are trying to lose weight and have a contest. Make the contest last a month to see who loses the most weight. Of course, everyone should weigh in at the same time. This works better with 4 or more people but the idea is to support and motivate each other. Be there to support each other. Keep one another accountable to good eating habits and exercise.
Set reasonable goals
You don't have to be the person who loses the most weight the fastest...in fact most people with that attitude end up failing miserably, then gain everything they did lose back in a few weeks. However, you can be the one who consistently loses several pounds every week until you reach your dream body - and that's really motivating!!!
There you have some great ideas and diet tips. Put them to use and take a look at the scale in a few weeks. Let me know how you are doing. If you really want to take this to the next level, you must learn more about Maximize your Metabolism. This is a wonderful product and I recommend it highly.
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