April 2015 - Wellness Katie

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You think thousands of thoughts each day. You talk to yourself more than anyone else. You are your most trusted advisor and confidant. Many of the conversations that you have with yourself you would never share with anyone else because to do so would expose the “real” you. The you that is filled with self doubt, worries, sadness, guilt, hurts and disappointments.

Eliminate Negative Thoughts To Lose Weight Fast


But this is not the “real you” at all. This is the you that your ego and belief systems have constructed. These negative beliefs have been constructed by you, and accepted by you as truth. The sad thing is that nothing can be further from the truth.

Where did these false ideas about you originate? They mostly came from others; parents, teachers, co-workers, and friends. They might have planted the seed by saying something like “she is fat” and you have cultivated those comments to the point that they have become your truth.

You are allowing your entire life to be controlled by some obscure comments made years ago. Nobody has the right or power to dictate who you are. Only you know who you truly are and what’s in your heart.

When you were born you entered this world without the burdens of you current negative belief system. You entered this world as a beautiful bundle of joy filled with unlimited potential and possibilities.

I’m here to tell you that you have not changed. You are still and will always be a beautiful bundle of joy with unlimited potential and possibilities.

The only difference is what you give your attention to. Let me ask you a question. If you stopped all the negative talk that you currently have with yourself such as;

  • I’m too fat
  • Why would anyone want to love me
  • I will never be thin
  • I always fail

And the list can go on and on… How would you feel ? Do you think that you would feel emotionally lighter ? Do you think that you would feel happier ? Do you think that you would feel more confident ?



Now how do you think your life would change if you were to go one step further and modify your self talk by only speaking positively about yourself. If you take some time and focus on what you like about yourself and focus on only that your emotional state will become positive to the point that you will be able to accomplish anything.

Once you begin looking for the positive things within you, you will be surprised to realize your magnificence has always been there just below the surface. You have never been anything other then that shining bundle of joy that entered the world years ago. It’s easy to uncover positive aspects of yourself by asking some questions.

  • What am I good at?
  • Who has benefited by me being in the world?
  • Who am I, what is in my heart that only I know?
  • What do I like about my body?

Your goal is to feel good now. How do you feel now? If you only observe what you feel is positive about you, you will feel good, you will be happy. Decide right here and right now how you want to feel. Decide that you will always look for the good within you and appreciate that goodness.

So what does all of this have to do with losing weight? Everything!!! Your emotional state is the control valve that determines what you draw into your experience. How you talk to yourself creates your beliefs and programs your subconscious. So you need to ask yourself do you want your beliefs and subconscious programming to be based on false negative thinking. Or do you want your beliefs to be based on the truth, that you are and always have been a perfect being.


RELATED: Why You Can't Lose Weight


Begin today to love and nurture yourself. Allow the joy, playfulness and enthusiasm that you naturally had as a child begin to flow into your everyday experiences. Allow yourself to celebrate each and every success no matter how small. Love and appreciate yourself every opportunity you have. Do this everyday and watch your weight begin to dissolve just as your old negative beliefs about yourself begin to dissolve.

Eliminate Negative Thoughts To Lose Weight Fast

Weight Loss Tips - The Top 10
Top 10 Weight Loss Tips

Losing weight and keeping it off isn't difficult - all you need is a few changes and the motivation to get you started. Not sure where to begin? Have a look at these great tips for easy weight loss...

1) Keep a Food and Exercise Diary

This is a great way of keeping track of your foods, drinks and how much you have worked out over a week. Be honest with yourself and write down everything - even if you have a bad day.

2) Exercise to Maintain Weight Loss

Exercise helps you burn fat and calories and also helps boost your metabolic rate, even when you're resting so try to work your way up to doing a 30 minute workout 5 days a week.

3) Measure Food Amounts at Home

Weigh out foods and don't eat too much of the 'wrong' thing. For example if a recipe tells you to use 2tbsp dressing, don't go over this as a few more excess measurements all adds up to excess calories.

4) Still Eat Foods you Like

Have a rare treat so that you don't feel too deprived - just don't let a small treat turn into a big binge of crisps, chocolate, alcohol and fast food - you'll destroy all the hard work you've put in!

5) Think Long Term - Not Short Term

Losing weight fast is what everyone wants, but losing weight slowly actually allows your body to adjust and keep weight off for longer. Set goals for losing weight but think of it as a long term venture.

6) Savour Your Food

When you eat - enjoy it! Chew and enjoy the textures and flavours of your food - this will keep you fuller for longer and will reduce the likelihood of you reaching for the unhealthy snacks later.

7) Increase Workout Intensity

As a beginner you may be able to manage short workouts 2-3 times a week. Find the time to exercise and gradually increase your workout program to help you keep the weight off.

8) Keep Motivated

Buy yourself treats such as new clothes to celebrate your weight loss, work towards your goals such as having energy to play in the garden with your children - anything that keeps you motivated.

9) Weigh Yourself Once a Week

Weighing yourself everyday is a bad idea - weight fluctuates when muscle mass etc is varying. Have a weekly weigh in (i.e. on Monday morning before breakfast) and use it as motivation for the next week's weight loss.

10) Enjoy Your Workout!

Performing the same workout day after day means that your body gets used to it, therefore making it less effective each time you do it. Varying your workout keeps it exciting and if you're enjoying it, you're more likely to put more effort in. Go cycling, swim, do dance classes, play football in the park, go jogging and mix up your workout regime and your body will continue to burn fat.

Try out these 10 simple tips and you'll not only be able to lose weight but also keep it off!


Hi I am Gary Abernathy author of this article 31 Day Fat Loss Cure and many more. I am a semi retired retail sales manager. I have been in Internet Marketing going on two years now, and I am enjoying every minute. I now write articles such as this one, and have a web site set up so that people can read more interesting articles about Weight loss and related topics.. Please go to 31 Day Fat Loss Cure for more information.

Weight Loss Tips - The Top 10

5 Signals That Your Weight Loss Plan Is All Wrong
If you're following a weight loss plan and it doesn't seem to be helping you to lose weight you need to look at why it's not working. You have gone to the effort to lose those unwanted pounds and it will be very demotivating if you don't see the results that you want. Here are 5 reasons why your weight loss diet plan is bad news.

1. Your Diet Has No Variety.

The best weight loss plans include a good variety of nutritious and delicious foods. If your plan does not include enough variety, both in taste and in health benefits, it is bad news. You do not have to give up enjoying flavours when it comes to losing weight. You can eat a healthy balance of low calorie and nutritious foods without having to compromise for bland alternatives. For example, you can use spices and herbs for flavouring without adding loads of calories or fat.

2. You're Not Exercising.

It's bad news if your weight loss plan does not include any exercise. Having an easy to follow exercise regime not only ensures you'll stick with it, but it also makes it more enjoyable. Exercise is key to good health and losing unwanted weight. It also improves mood and alleviates stress.

3. You're Feeling Tired, Anxious, Or Depressed.

Following a rapid weight loss diet based on a fad or crash diet can lead to dehydration and tiredness as they often do not provide enough calories or nutrients. Starving yourself can also lead to a lack of energy, depression, anger, and anxiety. This type of diet will never provide permanent results because they are impossible to stick with for the long term and most people end up putting on more weight when they stop the diet.

4. You Have Gained Weight, Not Lost It.

The whole idea of a weight loss plan is to help you lose weight rather than putting it on. Weight gain can occur for a number of reasons. It could be due to stress, eating more calories than you burn, or eating unhealthy foods.

5. Your Diet Is Only Temporary.

The only way to lose weight and keep it off forever is to change your habits and learn to make healthy choices, both in the way you eat and how you exercise. If you think of your plan as a short term fix, it will never yield long-term healthy weight results. Once you stop and go back to eating and not exercising as you did before the weight will go back on.


Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

5 Signals That Your Weight Loss Plan Is All Wrong

Healthy Weight Loss Diet Plan
Keeping Your Weight Loss Permanent

Losing weight is a sometimes daunting task but when successful it is a cause for great pride. Keeping the weight off is also a hard job but with some key guidelines to help it is possible to keep the weight off and enjoy yourself at the same time.

How You Eat

First, it is important that in your original plan you accomplished the loss in a healthy way with a good variety of healthy foods and exercises that fit your lifestyle and attitude. This is important because to maintain your new healthy lifestyle you will need to permanently incorporate your new eating habits and exercise regime. Variety and things that suit your pace of life is the best way to stay the course with your new healthy lifestyle.

A Healthy Attitude

You need to reinforce a positive mindset in your new habits for eating and exercising. Making sure you keep with your new routine is important and keeping an upbeat view about your new habits is vital. Luckily the nutritious food and exercise will actually help in making you physically and mentally feel better and keep an optimistic outlook.

Exercise

Exercise is a crucial step in maintaining your new lifestyle. There is a huge variety of exercises and styles of workouts. You have no excuse in not finding something to suit your schedule and temperament. It's important to remember that while you can take off weight with just wholesome and nutritious eating habits adding a cardio and weight-lifting program greatly increases your chances of losing more weight and maintaining it over time.

Motivation and Support

Sharing your goals with some friends or your family can be a good motivator and an additional help in staying the course for a healthier you. Even better include them in your new weight loss arrangement, it's an excellent way to keep up your enthusiasm and attitude.

Carefully Choose Your Weight Loss Plan

Remember to choose carefully in your weight loss ideas and plans as well as the people you let on to your intentions. You do not want any negative thoughts or feelings to hamper your goals. Losing weight can be fun and interesting if you approach it with a positive attitude. Learning about new foods and workout styles can be quite enjoyable. Learning to cook, meet new people and travel to new and different areas can all be part of your new improved life. Approaching weight loss with a fun and yet practical outlook can be extremely rewarding and life-changing.

Losing weight is challenging but can be done with some effort and the right attitude.


To learn more about the healthy and natural way to not only lose weight but to keep it off visit Healthy Diets and Weight Loss Solutions to get access to a variety of resources and help.

Healthy Weight Loss Diet Plan

The Best Weight Loss Tip - Eat Real Food
We are living in a world where obesity rises on a yearly basis as does the rates of diabetes, cancers and so many other diseases. Almost on a daily basis scientists release studies trying to identify what is causing the pandemic when in reality the answer is amazingly simple. The problem is that we have now had a generation of lies about what makes us fat. The answer to weight loss and health for that matter is amazingly simple and it all begins with eating real food. This is my number one weight loss tip for anyone wanting to take control of their health and lose a few pounds of fat. It is the foundation of everything to do with health.

So what is it about eating real food that makes us healthy?




To answer this we need to look at what has changed over the last few years. 100 years ago we were eating real food and obesity was next to none existent. Slowly during the 20th century our food became increasingly processed and as this happened the obesity crisis began to unfold. At the same time the number of people being struck down with things like heart attacks and cancers increased. In fact there is a long list of diseases linked with obesity.

The problem is that processed food is generally high in sugar and low in essential nutrients. This causes not only weight gain but a lack of nutrients within the body which allows disease to take hold. This has happened increasingly over the 20th century and in particular in the later couple of decades when the world went low fat. At this point fat was removed and sugar in increasingly large quantities was added.

In short sugar raises your blood sugar level forcing the body to release insulin to counter it. If it didn't you would die. Insulin however promotes fat storage so as long as you are eating foods that are high in sugar your fat levels will increase.

Clean unprocessed foods however like the kind our ancestors ate are designed by nature perfectly to provide us with the right nutrients for our bodies to survive and even thrive. Many of today's conditions were not heard of hundreds of years ago. We ate off the land and we were active. Cancer for example is a modern day disease that billions has been invested in to treat. Eating real food could well be the key to keeping your cancer risk low.

So when people are looking to lose weight and get healthy the foundation of everything you do needs to be eating a clean and unprocessed diet with as many mixed vegetables and fruits as possible. Eating fat, protein and plenty of fruit and vegetables will give your body the building blocks to do what it needs to do. Don't worry about what that is just give it what it needs and let your body do the rest.

If you are looking to lose weight then eating right is 80% of the challenge. Eating clean day in day out will give you what you need to get healthy and to retake your life. So if you are looking for tips on how to lose weight be it fast or slow it all starts with eating real food.

Colin Stone writes articles on all aspects of health, fitness and weight loss including this article on losing weight.

Check out more information on Weight Loss Tips and advice.

The Best Weight Loss Tip - Eat Real Food

How Many Calories Per Day Should I Have to Lose Fat?
To figure out how many calories you need to eat to lose weight, you first have to know how many calories you burn every single day. This is known as your Total Daily Energy Expenditure (TDEE) or your maintenance level. TDEE of a person can vary a lot from person to person. So it is a good idea to take a look at what the calorie levels are for average people.

For losing weight:
Men (average): 2200-2700
Women (average): 1400-1800

For gaining weight:
Men (average): 3200-4000+
Women (average): 2200-2500+

For maintaining weight (TDEE):
Men (average): 2700-2900
Women (average): 2000-2100

There many factors that can influence one´s TDEE. Factors like: Basal Metabolic Rate (BMR), activity level, Lean Body Mass (LBM), weight, gender and age. To get the most accurate measurement you have to take in to account all of these factors. There are many different methods that one can use, some more accurate then others. So to give you an example how you can calculate your TDEE, I will use the Katch-McArdle formula. It is a very accurate method compared to others.

So how many calories per day should I have to lose fat?




For Example:
BMR (men and women)=370+(21.6xLBM)

You are female
Your weight is 72 kg (158.4 lbs)
Your body-fat percentage is 23% ( 121.97 lbs of lean mass and 36.43 lbs of fat)
121.97 lbs of lean mass is 55.44 kg
Your (BMR) =370+(21.6x55.44)=1497.5 calories

To calculate your Total Daily Energy Expenditure, we also have to take into account your activity levels:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)

If you are lightly active then we get:
1497.5x1.375= 2059 calories

If you want to lose weight then you have to consume less than 2059 calories. a 15-20% reduction in calories is a good start. To maintain weight you have to stay at the same level. To gain weight you need to consume more calories. Of course this is just on small factor you have to know, if you want to lose weight successfully but it is a good starting point.

Good luck!


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How Many Calories Per Day Should I Have to Lose Fat?

Meat Diet Rapid Weight Loss Plan - Highlights of How High-Protein Diet Helps to Lose Weight
Are you looking information to start a new diet and lose weight quickly? It is believed that meat diet helps to get this goal. Like many other diet plans, meat diet has its pros and cons. Let's see why and how this specific diet plan can help you to lose a few pounds within days.

Meat and Satiety 

Various scientific studies have shown that a high-protein diet is able to reduce appetite and consequently to help someone lose weight. Scientists think that a high level of proteins in the blood would be able to prevent appetite-stimulating hormones from playing its role.

Meat and Metabolism 

Meat is rich in vitamins B. Vitamins B and weight loss go hand in hand. Do you know why? Vitamins B are able to speed up the body's metabolism. Meat such as lean beef, pork and chicken is an important dietary source of B-complex vitamins.

What's the meat diet plan? 

1) Eat much more meat. Your daily intake of proteins should make up 30% of the total amount of calories. White meat is preferable. Try to choose parts of meat poor in fat.

2) Eat 50 % less carbohydrate such as whole grains, beans, vegetables and fruits. Avoid eating white bread, white rice and pastries.

3) Reduce fat consumption to 20% of daily energy intake.

4) Eat smaller meals. It is allowed having snacks between the main meals when you feel a little bit hungry.

5) Exercise more!



Meat Diet Disadvantages

1) Meat is rich in lipids and especially in saturated fat acids and cholesterol. It is believed that foods containing a high proportion of saturated fat raise the level of cholesterol in the blood stream and cause heart disease.

2) High intake of meat causes excessive uric acid and could be responsible of various diseases such as gout, rheumatism and kidney stones.

3) Almost all commercial meat is contaminated in some way by toxins, bacteria and chemicals such as synthetic growth hormones and nitrates, that can affect deeply our health and well-being.

4) Some clinical studies have shown that people who regularly consume red meat have a higher risk of colon cancer.

5) The consumption of processed meats, such as pork, beef or lamb, may significantly increase rate of prostate cancer among men of various ages.

6) Scientists have also discovered that women whose diets were rich in meat such as beef or ham are more likely to develop endometriosis.


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Meat Diet Rapid Weight Loss Plan - Highlights of How High-Protein Diet Helps to Lose Weight

Weight Loss - How I Went From 340 to 199 Pounds
I spent two years losing over 140 pounds the old fashioned way: proper diet and exercise. No fads. No pills. No surgery. No crazy machines. I was 30 years old and 340 pounds. With a history of heart disease and obesity in my family, I decided it was time to shed the pounds.

Almost every day I get people I haven't seen in years coming up to me saying "Wow! You look great!" and then the next question... "What have you been doing?" That's why I wrote this article.

Disclaimer

Now, of course, as a general disclaimer, I have to say that the tips I'm sharing with you here are just from my own personal experience. I'm not a professional health expert - although over the past couple of years I've read dozens of books, and hundreds of articles on nutrition, exercise, and weight lifting. I'm not a doctor.

You should, of course, seek your own doctor's advice before starting any kind of a weight-loss or exercise plan. I firmly believe that with the right diet and proper exercise, almost anyone should be able to lose weight and get fit safely.


Tip 1. It's All About Calories

First, the bad news. Weight gain and loss is directly tied to the amount of calories you eat versus the calories you expend through exercise. What's a calorie?

A calorie is a unit of heat energy. Specifically, it's the amount of heat energy required to raise 1 gram of water by 1 degree Celsius. How this relates to your body is that when you eat food, the food molecules are broken down chemically and that energy is either used by your body to perform work (like building muscle, or constructing new cells) or is stored (as fat). If you take in more calories than you burn, you will start to get fat.

Now, in the world of calories, it takes 3500 calories to equal one pound of body weight. So, if you take in an extra 3500 calories in your diet this week without exercising, congratulations... you've just gained one pound (probably all body fat). The good news is that you can lose one pound of fat by either removing 3500 calories from your diet, or adding 3500 calories of exercise to your weekly schedule, or a combination of the two.

What's 3500 calories? It's actually not much if you're eating the wrong kinds of food. You can consume 3500 calories in one meal if you eat two Double Whoppers (1010 calories each), a King Size order of french fries (590), a King Size onion rings (600), and a chocolate shake (440). Don't laugh... this is what I used to eat for dinner if my family went to Burger King... or something similarly outrageous.

So the bottom line here is that if you want to lose weight, you have to create a calorie deficit. That means you have to burn off more calories than you eat. You had to eat more calories than you burned to get fat... now you have to reduce the calories to get lean. It's that simple. In order to know how many calories you're taking in and burning off, you need to write them down.

Tip 2. Eat Frequently Throughout the Day

Think of your body as a furnace. You want your furnace to burn fuel as efficiently as possible. In order for that to happen, you need to let it burn hot and steady throughout the day.

You need to stoke your fire often to keep it burning. Keep your metabolism running all day long by eating every 3 to 4 hours. My personal tip: I eat on hours evenly divisible by 3. That means breakfast at 9am (if I'm up that early), lunch at noon, a snack at 3pm, dinner at 6pm, a snack at 9pm, and if I'm still up another snack at midnight.

Now, I personally work late (I usually get most of my "real work" done between the hours of 10pm and 2am) but if you need to eat at different hours, that's fine... Just take the total number of calories you're going to eat throughout the day and divvy them up into 3-hour intervals. Keep that fire stoked! If you can't take a break at work to eat every 3 hours, bring a protein bar with you.

If you skip breakfast, then you're extremely hungry by the time lunch comes around. Skip lunch, and you're more likely to gorge yourself at dinner. Why? Your body is saying, "Hey! I need food badly!" If you feed yourself often, throughout the day, your body doesn't go into shock, and you won't get those wild cravings and hunger pangs when it's time to eat.

Tip 3. Start a Food & Exercise Journal

Don't just dismiss this section. I did! The first couple of times I read about doing this in fitness and weight-loss books, I said to myself, "I don't have the time to do this." But you know what - it really works!
I cannot stress how important it is to write everything down that you eat. All you need is a little notebook.

Make four columns: what you ate, how much of it you ate, how many calories were in it, and what time of the day you ate it. It's that simple. Also write down any exercise or other activities that are more strenuous than just sitting around.

Taking the time to recognize what you're eating is the first step to losing weight. A lot of people truly don't realize how much crap they're eating. When I first started doing this - and writing down everything I was eating - it really opened my eyes to the volumes of junk food I was eating before. I was a slave to cookies, chocolate, chicken wings, and pizza. When I first took the time to look up the fact that a chicken wing has 150 calories in it (yes, one wing), I was astounded. I used to eat 20 wings and 2 or 3 slices of pizza for dinner.

Now you can get yourself one of those little calorie counter booklets from your favorite book store. Sometimes you'll even see them in the grocery store. They're invaluable. Once you get to know the foods you eat on a regular basis, keeping track of what you eat is really quite simple. You will gain a better appreciation for what you're putting in your body.

So please, please, please, take my advice and journal everything you eat. You do NOT have to do this for the rest of your life... just until you hit your goal weight. By that time, you'll be able to keep a good mental track of what you're eating, and you'll be more aware of what you should eat, and how much exercise you should be getting every week.

Also, you do not have to obsess over every little calorie! Counting your calories can be as detailed as you like. If you want to track every last celery stick, by all means do so. However, you can just round your calories off to the nearest 10, or 20. Don't worry whether or not something contains 24 or 26 calories. In the end, it doesn't make that much of a difference... but whether something has 100 or 200 calories does.
The important thing... and I cannot stress this enough... is write everything down!

Tip 4. Eat The Right Amount of Calories

We're not going to starve ourselves! In fact, proper weight loss is best accomplished by eating more frequently than you're probably used to! Let me say that again: you're going to eat more food than you are right now. You're going to eat better food, more often, but at a lower calorie intake. If you're like I used to be, you're probably skipping breakfast. This means that when lunchtime comes around, you're starving, so you probably overeat the wrong kinds of food (like pizza, wings, Chinese, etc.) for lunch - and I'll bet it's fast food or takeout. Then, you don't eat anything again for six to eight hours, and pack in a monster dinner.

Now here's what happens: your body isn't getting any food first thing in the morning, so your metabolism isn't getting started. Your "calorie-burning fire" doesn't get started in the morning, so you're not really burning as many calories as you should be. Also, your body is saying, "uh, oh - I'm not getting any food. I better hold on to whatever body fat I can because we're starving!" This is bad. If you don't eat enough food, often enough, your body will basically go into starvation mode and hang on to whatever body fat it can.

The key to unlocking your stored fat is to feed yourself enough good food so that your body doesn't need to store any additional fat, while at the same time getting plenty of exercise and strength training to burn whatever fat you currently have and build muscle.

There are a bunch of factors that go into calculating metabolic rates and all that jazz, but you can use this chart as a basic measurement of how many calories you should be eating as part of your weight-loss diet.

Notice it's based on your current weight and your gender. Women need fewer calories then do men. Also, if you're a smaller person, you need less energy than a larger person. Use this chart to determine how many calories you should be eating on a daily basis.

WOMEN

Under 130: 1000 Calories
130-150: 1200 Calories
151-200: 1400 Calories
201-250: 1600 Calories
251-300: 1800 Calories
301-350: 2000 Calories
351-400: 2200 Calories

MEN

Under 130: 1200 Calories
130-150: 1400 Calories
151-200: 1600 Calories
201-250: 1800 Calories
251-300: 2000 Calories
301-350: 2200 Calories
351-400: 2400 Calories



Now here's something that's vitally important... you want to make sure you get enough calories every day, otherwise your body will go into "starvation" mode. You want to make sure that you eat your meals at least four times a day to keep your metabolism running. If you don't eat, your body will go into starvation mode. It will realize that it's not getting enough food, and will hold on to body fat. It's important to get enough calories spaced throughout the day to keep your fire stoked. Don't think that by starving yourself you're going to lose weight. It will be the wrong kind of weight. Remember, your body will eat it's own muscle tissue first before burning fat if it doesn't have enough protein.

Tip 5. Send Yourself to Boot Camp

Now, if you want to jump start your body on its way to fast weight loss, here's what you're going to do. Ignore the charts above, and drop yourself right down to a 1000-calorie-per-day diet immediately. In addition, make sure you get at least 15 minutes of walking (or some other easy, basic, extra exercise) in every day as well.

You will do this for exactly two weeks... no more... no less. Then, you will go back to eating the normal amount of calories as indicated on the chart above.

It's not going to be easy. You won't be able to eat any junk food for these first two weeks. You can, however, eat plenty of good foods - chicken, salads, whole grain breads, etc. It won't be easy, but once you get through it, you'll be able to add lots of calories back in to your diet, and feel more normal again... in fact, after eating only 1000 calories for two weeks, you'll probably have a hard time bringing yourself back up to 2000 calories (or whatever you should be at).

Here's why this works: dropping your calorie intake down to 1000 calories will shock your body into new eating habits. You will cleanse your body of toxins (like those monster grease burgers you've been eating) and get some good, healthy food in you. You will notice weight loss after the first couple of days, but you'll be keeping your energy up by eating good foods at regular intervals. You can stop any cravings you're having with water, or add some extra veggies in there - you can eat just about as much green vegetables as you want.

Tip 6. Don't Think "Fat Free" Means "Calorie Free"

Everywhere you look, it seems that "low fat" foods abound. While there are certain low-fat or no-fat foods that we are going to eat, you don't want to restrict yourself to a totally no-fat diet. There are certain fats that are good fats, and other that are bad fats. We're going to want to eat good fats because they are necessary for proper health. Bad fats, however, will make you fat.

There are tons of fad "no-fat" diets out there that have promoted the whole "low-fat" mentality. What's happened? People are still continuing to get fat eating "fat-free" foods. They eat fat-free cookies, fat-free chips, and fat-free dairy products, yet they keep getting fatter. Why? Many fat-free foods have nearly as many calories as their full-fat versions.

Now, you start eating "fat free" potato chips thinking to yourself that you can splurge... hey, why not? They're "fat free." Well, you still load on the calories with fat-free potato chips. It's the calories that make you fat. In fact, when food manufacturers remove fat from their products, often times they replace the fat with sugar to improve the taste. Guess what... by adding sugar, they're bringing the calorie count almost back up to where the full-fat product was.

We need fat. Fat forms lining of the cell membranes in almost every cell of our bodies. Your brain is composed primarily of fat. If you don't eat enough of the right kinds of fat, your brain will not get the proper nutrition to function. Eating too little fat can also reduce your testosterone levels (equally important for women as for men).

Tip 7. Know Your Fats

Saturated Fats are bad for you. They are found mostly in beef, milk, cheese, deli meats, butter, and some tropical oils. Saturated fats increase your risk of coronary artery disease, diabetes, and obesity. Avoid or minimize saturated fat intake. Try to eat low-fat meats like chicken and turkey without the skin, and reduced-fat dairy products. If you're eating red mean, get the lowest-fat, leanest meat you can.

Trans Fats are saturated fats that are extremely bad for you. You should completely eliminate all foods with trans fats in them from your diet. These types of unnatural fats are created during food manufacturing processes such as the hydrogenation of vegetable oil. They are usually found in pastries, buns, chips, doughnuts, shortening, and other such foods. If the label says "trans fat" put that product back on the shelf. If the ingredients of any product say "partially hydrogenated" anywhere on it - put it back. One example:
margarine! It's evil. It's loaded with trans-fatty acids. Avoid it at all costs. Also avoid vegetable shortening, commercial pasties, deep-fried food, and most prepared snacks, mixes, and convenience foods.

Studies have shown that saturated and trans fats are actually addictive and make you want to eat more. They have also been linked to all kinds of health problems from cancer and heart disease to diabetes.

Unsaturated Fats, on the other hand, are generally good for you. These types of fats are usually found in nuts, seeds, fish, and grains. Mono-unsaturated fats, such as the types found in olive and canola oil, will actually protect your cardiovascular system from disease. These are the types of fats we're going to load into our diet.

- Good fats: almonds, avocado, cashews, flax oil, olive oil, olives, peanut butter, peanuts, fresh fish (salmon, mackerel, tuna)

- Bad fats: butter, coconut, corn oil, cream cheese, half-and-half, lard, mayonnaise, shortening, sour cream
Keep in mind that you need fats in your diet, but even the good fats listed above have a good amount of calories in them - so take it easy! A tablespoon of olive oil, for example, as 100 calories. Almonds (which I love to snack on) have 6 calories a piece. Nuts are a great, healthy-fat snack - but just make sure to take a small handful not the whole bag!

Tip 8. Add Omega 3 Fatty Acids to Your Diet

Omega fats are unsaturated fats that are not only good for you, but they're essential for your health. Your body cannot create these fats, so you must get them totally from your diet. Omega fats are helpful for many reasons, plus they are necessary for normal cell growth and development.

First, Omega fats are an excellent appetite suppressant. Part of the reason why people binge on "fat-free" foods is because fat is what makes your stomach "feel full." If you aren't eating any fat in your meal, your stomach never tells your brain that you're full. Add a little good fat to your meal, and you'll feel full with less food.

Eating Omega fats helps your body to unlock stored fat so that you can use it for energy. Omega fat balances your body's ratio of insulin to glucagon. When you eat sugary foods, your body releases insulin to remove the excess sugar from your system. If you do this too often, the insulin will block the hormone glucagon - which is another hormone that functions to help your body burn fat. Too much sugar = too much insulin = not enough glucagon = little fat burning. Plus, you are at risk for diabetes. Omega fats help to balance this ratio.

Omega fats help to boost your body's metabolic rate. This also helps you to burn more calories. Omega fats are the building blocks of your cells. Your cell membranes consist of Omega fats. Since they cannot be created by the body, you must get them from your diet.

A specific fat, Omega 3 Fatty Acid, is obtained from flax seeds or flax seed oil. This will be the primary fat that we'll add to our meals. You can use it on salads and in breads, add it to soups and yogurt. Don't cook with it, however, as the heat will change it's chemical properties. You will also find good doses of Omega 3 in most seafood, green leavy vegetables, fatty fish (salmon, tuna, trout, mackerel), walnuts, olive, and canola oil.

Have fish for dinner at least twice a week - and I don't mean your beer-battered, fried haddock that the local pub serves on Fridays. Pick a fish like salmon, tuna, or mackerel. Bake or grill them - don't fry them. They have very high concentrations of Omega 3 fatty acids in them. Add flax oil to your salads instead of fatty dressings. Snack on walnuts or almonds instead of cookies and chocolate. You will feel full sooner, and you'll be adding essential fatty acids to your diet to help burn calories!

Tip 9. Get Plenty of Protein

Proteins are the building blocks for your body. You need to eat lots of protein for your body to build, repair, and maintain your muscle and other lean tissues. If you don't eat enough protein, your body will break down muscle tissue, which is bad, to maintain itself. As a result, your metabolism will slow, and you won't burn body fat. Unlike fat or glucose, there's nowhere in our bodies to store protein (aside from building muscle tissue) so you have to get a lot from your diet.

How much protein should you eat? Most people should eat about 0.4 to 0.8 grams of protein per pound of body weight. Therefore, if you weigh 200 pounds, you should be eating between 80 and 160 grams of protein per day. This isn't hard to do. Eat two eggs for breakfast, and an 8-ounce serving of chicken for dinner, and you're at 60 grams of protein right there.

What kinds of protein should you eat? I like fish, chicken (white meat), turkey (white meat), soy products, beans, legumes, and eggs (whites only - yokes have a lot of fat). Soy products are a great source of protein... once you get used to the taste. I have totally switched from regular milk to soy milk. It has all the calcium, much less of the saturated fat, and none of the cholesterol of normal milk (even skim milk!)

Eat fish twice a week, chicken twice a week, turkey once a week, a vegetarian meal once a week, and then on that seventh day, go ahead and splurge with the pork or beef... just take it easy. Just make sure you choose lean sirloin cuts. Trim off any fat. Beef has a lot of saturated fat in it (it's marbled throughout the meat so you can't just cut it off). Beef is the worst meat for you - as compared to the other popular meats.

- Good protein: beans (any kind), eggs (preferably whites - yolks have a lot of fat), chicken (white meat, no skin), turkey (white meat, no skin), salmon (preferably not farmed), tuna (packed in water, not oil), mahi mahi, any shellfish, any soy products.

- Bad protein: bacon, ham, hot dogs, beef, pork, lamb, veal.


Richard Rost is President of 599CD Computer Training and Ricks Weight Loss.

Weight Loss - How I Went From 340 to 199 Pounds

Five Healthy Breakfast Menus you can easily make under 15 minutes. These menus are low cost, super simple, and delicious. The whole family will love these Five Healthy Breakfast Menus!

5 Healthy Breakfast Menus - Plus How To Save Money On Breakfast!


Lately I've been on the search for variety in meals for my family. Let's start with Breakfast! I try to make a balanced breakfast with protein, whole grain carb, some healthy fat, and fruit. It fills my family up until lunch time on school days.

Here my top Five Healthy Breakfast Menus


  1. Whole wheat pita filled with scrambled eggs and cheese, add diced veggies in the eggs if the kids will eat it, and strawberries on the side. 
  2. Breakfast Burritos - Whole grain tortillas filled with scrambled eggs, leftover sausage from the day before, salsa, avocado, low-fat cheese, you name it, stick it in there. Find out what they your family loves. Be creative, use shrimp, leftover diced potatoes, etc., plus watermelon on the side.
  3. Hard boiled eggs (I have an egg cooker I got from Wal-greens, just pop the eggs in and it buzzes when they are done, super easy, cook extra for after school snacks), lean turkey sausage, Ezekiel bread toasted (this stuff is SO healthy and my kids love it, because they are use to it!) with 100% all fruit jelly, and sliced banana on the side. 
  4. Waffles or pancakes - Make from scratch, takes 5 min to stir together, and 7-8 minutes to cook, actually very easy, fresh, and healthy- Recipe: 2 cups whole wheat flour, 1 1/2 tsp baking powder, 1/2 tsp baking soda, pinch of stevia, 1/2 tsp sea salt, 4 TBSP soft butter, 2 1/2 cups milk or almond milk, 2 eggs, beaten. Mix dry first, then add the rest together, stir until well blended, adjust the milk as necessary, add a little extra for thinner pancakes or less for thicker pancakes. Can use recipe in a waffle maker or for pancakes.
  5. Cook for a few minutes on each side, Variations; add mashed banana, pumpkin, blueberries, cinnamon, vanilla, diced apples, etc. Top with maple syrup, or honey. Try to stay away from regular pancake syrup, the stuff is no good- really. Or top with strawberries! Yum! (You can make a double batch and stick the extras in the freezer, then on another day just pop them in the toaster for a quick breakfast!)
  6. Greek yogurt is amazing because it is full of protein, it is great for breakfast with fruit, and half and of a whole wheat English muffin.

Plus two bonus Breakfast menus

  1. Oatmeal is great, get the old fashioned oats, takes just five minutes to cook on the stove or microwave, stir in peanut butter, or a scoop of whey protein powder, top with a few nuts, sweeten with stevia or honey, serve with sliced apples or berries.
  2. Smoothies, you can do all kinds of things with smoothies. Now these don't seem to keep my kids full as long, so you will have to see how it works for your family. Start with ice, a scoop of whey protein powder, yogurt, fruit like bananas, strawberries, pineapple, etc (yah, just throw what you have in there!), sweeten with a tad bit of stevia, and blend!

As you can tell I like to use Stevia to sweeten instead of sugar or artificial sugar. You can find Stevia anywhere now! Trader Joes, health food stores, grocery stores. Stevia is all natural, has no calories, and doesn't affect your blood sugar level. It's good stuff.

Money saving tips for my Five Healthy Breakfast menus


  • Shop at a store such as Sam's Club or Costco for most items.
  • Watch store circular ads for their rock bottom sale prices, buy those items in large quantities while they are at the lowest price.
  • Shop health stores (such as Sprouts) that have big bins of grocery stapes that you scoop yourself, items like whole wheat flour, oats, sea salt, beans, brown rice, etc. The prices are much lower in bulk bins. (Stay away from the bulk candy bins smile)
  • To save money on produce hit up Farmer's Markets or Fruit Stands, prices are about a third of what you would pay in a normal store.
  • Make your own home-made muffins or scones using whole grains and natural sweeteners instead of white flour and sugar, store in freezer. Pull out for breakfast or after school snacks!

RELATED: 10 Low-Calorie Breakfasts To Speed up Metabolism and Lose Weight


I hope you enjoyed the Five Healthy Breakfast Menus and it inspires you to try some new menus for your family. Have fun! If you plan ahead a bit you will be prepared to whip out breakfast in the morning in 15 minutes or less. You can do it! You are busy, but you can have a nice family breakfast in the morning. It's great to pull the family together in the morning for a nice breakfast, it doesn't need to be elaborate or fancy, but nutritious and fun! Send your kids off to school, or off to play after a warm loving breakfast (well, minus the sibling fighting, and the part about "hurry up so you won't be late for school". ha!).

Article Source: http://EzineArticles.com/?expert=Ann_Marie_Richardson

5 Healthy Breakfast Menus - Plus How To Save Money On Breakfast!

Best Lower Back Exercises - What Are They?
Are you experiencing a lot of back pains recently? Do you often feel the strain of having to stay in one position for a continuous period of time? Has the pain lingered for so long that it seems as though there is no cure for it? Let's look at what may be the best lower back exercises that could relieve your pain and discomfort.

This is one of the areas of the body that has been regarded with very little concern. Almost every workout that people know tends to focus more on the arms and the chest, and even on the legs, as most people think that those are the only parts they need sculpted to appear more attractive. Needless to say, only the people who really know what they are doing take time to work on their lower back.

Back exercises come from different origins. Rather than pointing out a single workout that is bound to give you the exercise you need, look at it in a bigger scope. Activity is the best way to keep your back healthy, so its obvious that the lower back workouts you will see further into this article are more on activities than just some nit-picked routine from the bunch.

Swimming

Have you noticed why some swimmers have very nice bodies, yet most of them will tell you that they haven't even been to the gym yet? That's because a swimmers body may have already done all the workouts that are needed just by, well, swimming around the pool all day. But unlike the muscles of bodybuilders, swimmers have much firmer builds. Often, you will find their build-up to be quite soft and subtle. This is good, because this is what you want to look for with lower back exercises. With the back experiencing most of the tension, it is important that the lower back exercises being done can relieve it of any kind of tension. And the only way to do this is to give it support. In this case, the water will be the support of the back as well as the rest of the body.

Aerobics

One of the most common ways to alleviate any back pain is through aerobic exercises. With all the movement that is incorporated with aerobics, the best lower back exercises can be done through these workouts. The tension in the lower back has to be released, and the only way to do this is if you can find very loosely lower back exercises from aerobics. And luckily for you, almost every aerobic exercise promotes the body to loosen up. Just keep in mind that there are some routines that tend to overdo the task, so take note of that.

Strength Training

These lower back exercises are more on what happens next after you have loosened up the back. With a bit of strength training, you can prevent the possibility of experiencing such things again and again. But you have to be wary of the exercises you perform. For one, never do too much exercise that might strain your back.

Most of the exercises that you will perform must be focused on giving core training for the stomach and the back. Light deadlifts will do just fine, along with some reverse hyperextensions. These workouts will strengthen your back and your core, thus helping prevent back pain in the future. Pilates is an excellent form of exercise that helps with lower back and core strengthening.

Walking and Running

Nothing works better on any part of the body than a good run around the park. In this case, you can get a lot of workout done on your back just by doing some cardio exercises. Its a great way to relieve the tension on the back, as well as get a good burn.

Many of us do not take good care of our backs resulting in pain and problems. Much of this can be avoided with regular and appropriate exercise. As with any exercise, if in doubt consult your doctor first before you embark on an exercise program.


Please visit http://www.aHealthInfo.com for more Exercise Information that may help Exercise Information for all Ages

Best Lower Back Exercises - What Are They?

Wonderful - you've welcomed that new baby into your life and everything is hunky-dory - except everyone thinks you're still pregnant. That left over baby weight can be one of the most depressing aspects of being a new mom. You're no longer glowing and pregnant, instead you just look pregnant. Well, don't despair and don't drop into the habit of calling yourself fat. There are a few things you can do to lose the baby weight fast.

5 Easy Ways to Lose Baby Weight Fast

If you gained the average 20-25 pounds during your pregnancy, it shouldn't take too long to lose that much weight. However if you started out slightly overweight or gained a lot more weight during pregnancy, than losing the baby weight will take more effort. But you do want to lose it. You don't want those extra pounds sticking around with you as you grow older. This weight just keeps adding up and makes you a candidate for obesity and all its associated health risks as you get older. So, do yourself a favor and commit to losing the baby weight safely and quickly. But as with any project, don't set off without a plan. Here are some tips to help you get started on your post-pregnancy weight loss program.

1. Drink Up - Nope, we don't mean red wine here. Though you may want a glass, better to drink lots of water if you want to lose the baby weight. It prevents you from getting dehydrated and helps fill you up - and makes you think you're full. There's debate on whether you really need eight 8-oz glasses of water a day, so you can use the color of your urine to judge if you're getting enough. You know you're drinking enough water for weight loss if your urine is relatively clear and you have to go to the bathroom every 3 to 4 hours.

Tip: To help curb overeating, drink one large glass of water before a meal. It will fill up your stomach, "tricking" your brain into feeling full - you'll be less likely to eat all the bread in the breadbasket or devour the entire piece of chocolate cake for dessert.

2. Don't Diet - Though this advice may seem counter-intuitive, the stress of going on a "strict diet" right after giving birth may be too much too handle on top of the demands of being a new mom. Don't go for deprivation but try to eat a varied and balanced diet, loading up on healthy and filling foods like whole wheat bread and pasta, fruit and veggies. All of these foods are relatively low calorie and loaded with fiber - a combination that makes you feel full without filling you up on calories. And if you do need some chocolate just to get through the day, then don't be afraid to have some - in moderation. Try a small piece of really good dark chocolate for something that's satisfying and relatively good for you. Try not to dip below 1800 calories a day, though, as this the governments recommended daily calorie count for women.




Don't forget to eat your super-foods. The term "Superfoods" refers to a loose collection of foods that help fight obesity and disease and include things like berries, dark leafy green vegetables, cooked tomatoes and even nuts (in moderation).

3. Breastfeed -Some new moms swear that breastfeeding helps you lose the baby weight fast and some studies back this up. But the best beneficiary of nursing is your baby. It helps boost her immune system and provides the perfect diet. And, breastfeeding allows a nursing mom to add up to 300 extra calories a day to her diet to compensate for the milk going out.

4. Sleep - Sleep deprivation goes with the new mom territory. But did you know it could actually make you fat? Once study shows that new moms who got less sleep were more likely to keep the baby weight than those who got seven hours or more of sleep. If a straight seven hours seems like impossible, then follow the old adage - "Sleep when the baby sleeps." It's perfectly acceptable to nap when your baby does, and if you're trying to lose baby weight, it's definitely encouraged.

5. Move it - Yes, it's true, you do need to exercise to help lose the baby weight. Diet won't do it alone. You need to get out and move it. But as a new mom (and perhaps you have other young children at home) committing to a regular exercise routine can seem a daunting challenge. But it doesn't have to be. You can get just as much benefit from exercising in spurts (like three 15-minute sessions) as you can in one long workout.

The key is to get really moving and elevate your heart rate and break a sweat Try these quick tips to work some exercise into your diet - Use the stair-master - the real one that is. A few quick trips up and down the stairs while the baby is napping can be a great heart rate booster. Take the baby for a stroller ride - she'll enjoy the fresh air and so will you. Some cities even have "stroller boot camps" - fitness classes for new moms (and their babies). Also check out local fitness centers for a mommy and me exercise class - you'll meet some other moms and lose weight. Just be at the same time. Just be sure to get the all clear from your doctor before you start any exercise routine.

With just a few small steps you too can work on losing the baby weight - safely and quickly.

Andrea Stein is the founder of SkinnyMomDietTips.com, a resource for moms who want to healthfully lose weight and enjoy a slim and active lifestyle. Get a your free guide on How to Be A Skinny Mom today.

5 Easy Ways to Lose Baby Weight Fast

The human body especially the lower half contains some of the biggest the most, strongest muscles which are capable of carrying heavy loads or weight. For any individual who is looking to start an exercise program at home or at a gym, there is a temptation to immediately start working out fast and hard. When you start workout program this is not advisable as you can hurt your body before you start working out. For lower body exercises, start by working out the main muscle groups in your legs and your lower back by using weightlifting machines that target the main muscle groups slowly so that you can get the results that you desire.


What I mean by this is that if you start on squads and go all-out on this you will experience immediate pain and soreness in your quad muscles that will cause you to burnout and end your workout program. I am not saying that doing squats by itself is all bad by that you should learn how to properly train your other muscles in your legs and lower backs before you start to do squads; give it about a month or two down the road so that you will know how to lift squads properly so you do not strain your lower back or pull any muscles in your leg.

I will briefly discuss in this article some of the basic anatomy of the lower portion of the human body because these are divided into five main muscle groups, and they are:




1. Calf Muscle. These two muscles that are just located on the back portions of the leg just below the hamstring may seem small and insignificant but if you include calf muscle workouts in your routine, you will jump higher and run more faster.

2. Gluteus Maximus. The muscles in this area make up your buttocks.

3. Hamstring muscle. It is important that you become well familiar with this muscle group in your legs because if you don't you can suffer serious injury to this muscle.

4. The hip flexor muscle group. This type of muscle is small and it is located in the front pelvic region of the lower body. What this muscle does is that it can help you to raise both of your legs.

5. Quad muscle group. This group of muscles is the workhorse for your entire lower body as it can help you to do squads, leg press exercises and other lower body workouts.

It is extremely important to know the top muscles that are contained in your lower back and your legs so that you can know what type of workouts that you need to focus on in order to reach achieve the results that you want. For the rookies who want to learn how to strengthen their lower regions I will provide some simple workouts that you can do at home or at the gym that will get you the results that you desire and here they are:

1. The leg press exercise is extremely useful workout that will work out the three muscle groups: the quads, the hamstring muscles and small portions of the gluteus maximus muscle. The actual work out him and you need to do is 10 to 20 reps for only one set.

2. Now if you want to add size and definition to your quad muscles in your legs, then you need to do the leg extension workout. I would recommend you should aim for 10 to 20 reps for only three sets.

3. To help build your hamstring muscles you need to find a weightlifting machine that will help you to do hamstring curls. This exercise machine will isolate the hamstring muscle group so you need to do three sets of 10 to 20 reps.

4. Earlier in this article I talked about the importance of the calf muscle that it will help you to jump higher and run faster, in order to achieve this you need to do the standing calf raise exercise, at home or in the gym, 10 to 20 reps for only three sets.

5. For another exercise that will help strengthen the lower portion of the calf muscle is called the seated calf raise and you need to do 10 to 20 reps for only three sets.

Now that I have for talked about the different muscle groups in your lower body and the type of exercises that you need to focus on here is what your workout schedule should look like:

  • Day one: Abdominal, biceps and back workouts
  • Day two: Abdominal, shoulders and hamstring muscle workouts
  • Day three: Forearms, Calf and Quadriceps muscle workouts
  • Day four: Abdominal, chest and triceps muscle group workouts



Now this workout schedule includes upper body workouts but the thing is that if you focus mainly on your lower body workouts you would definitely would look silly as people will see you with this fit lower body but flabby, gangly upper body. You do not want this to happen to you.

So you see it is important that you should work not only the upper part of the body but the lower part also so that you can achieve the fitness results that you have always wanted.

Simple Tips on Lower Body Workouts

Get Motivated to Lose Weight - 9 Steps To Stay Motivated
In today' age, obesity is as common as flu, fever and colds. Obesity is widespread all over the world, with the kind of food we eat and the kind of lifestyle we choose to practice. Obesity is common among teens and adults, which is why today, they are encouraged to lose weight as much as possible. Not only it makes you pleasing to look at, but it also prevents you from any obesity related diseased conditions. However, despite the world's demand of the need to lose weight, it is not that easy to achieve it. Aside from your determination, Motivation is a big factor to keep you going at times when you are on the verge of giving up. This is a form of hope and a quota for you. So, even if is hard, as I losing weight and gaining motivation, you can find different ways on how to get one.

1) Set a Goal

Your goals have to be realistic and time bound. If it is not, then you'll be frustrated instead. Goals are great way to keep us on track. Knowing what you want can help you find ways on how to get there. Your desire for weight loss has to be a simple goal to keep you motivated along the way. It can also be specific such as the pounds you want to lose in a certain time, the sizes of clothes from extra large to small and your Body Mass Index, from beyond normal to normal. Do not ever make an impossible goal, you have to remember that.

You can also make use of a journal for weight loss. A journal of what to eat, your planned exercises and positive thoughts for the day. Those things you place on your journal can be looked back when you are depressed or unlighted.

2) Find Support
Support from the people who care about you, and who are so much concern for you is the most important tool for motivation. Keep surrounded with family and friends. Tell them that you desire to lose weight. Make sure they are really your supporters, and not your downers that will help you really get motivated to lose weight.

3) The If I Do's and If I Do Not Do's


Using 2 pieces of paper, place IF I DO in one sheet on the upper part. Now, think of all the things that can happen to you when you do ways of losing weight, such as:
I'll become physically attractive and be a head turner soon...
My friends would start to ask me if I have been doing things to lose weight...
I'll go get shopping for my new small size clothes...

Place now on the other paper, IF I DO NOT and start imagining worst things that can happen to you if you will not make a way to lose weight, such as:
I'll be looking unpleasant...
They will all tease that would get into my nerves...
I cannot wear my prom dress anymore...
I'll become asocial...
I will start to wear black colored shirts to cover up my fats...

4) Pictures Everywhere

Try to brose an old picture of you when you were still slimmer and sexier. Find as many pictures as you can and place it somewhere in your room, in your mirror, cabinets, bedside tables and even considering it background in your laptop or computer. With this, you will be able to help yourself to keep you going.

5) Reward Yourself

If you have been so persistent and consistent in your diet and exercise and finally have lost desired pounds for a certain time, give yourself a reward in a form of bags, clothes, shoes, movie marathon, spa, etc. Just do not give yourself something that can hinder your desire to lose weight such as foods and drinks.

6) Punish Yourself

When you fail to lose pounds you have in your goals and consistently been so lousy with your diet and exercise, punish yourself in a form of TV, iPod restriction, or computer limit. Punishing yourself is a way that can help you realize that being lousy enough can lead you to nowhere.

7) Track Your Progress

Have a journal with you as to be used in listing all that you have achieved for a week, months and years. Seeing your achievement being written down is such a great motivator. If you can see your progress rightly, go on and it will keep you going, but if you see your progress headed in the wrong direction, adjust your routines and check out your diet if is enough or less.

8) Learn From Others

Learning from people with weight loss success stories is also a great motivation. There are really thousands of people who have been in your situation and lost weight. Reading their stories from the internet source, from magazine or book, you can get healthy tips and advices that you can also apply to yourself to lose weight. Just keep in mind that you are different from them and the longevity of losing weight may vary, but take still their advices, it will help.

9) Do it For Yourself

Make sure that you want to lose weight for yourself, not for someone else. You have to start being happy for yourself before being happy with anyone else. For you to get motivated to lose weight, you have to really want it, for yourself, your health and life.

Next, learn how to stay motivated and accordingly to your weight loss plans without falling short.

Have you always been finding ways on how to get motivated to lose weight? Have you been a failure in your desire to lose weight? Do you think motivation is lacking in your ways? How do you consider motivation as part of the ways to lose weight? Or have you considered it ever?


Click on the following link and learn what is needed in order to eliminate belly fat.
Are you lacking the motivation to lose weight? Visit our Stay Slim Lose Weight website and find out how you can lose the extra weight and stay slim with a healthy body.

Get Motivated to Lose Weight - 9 Steps To Stay Motivated

Running For Weight Loss - Is It A Good Way To Burn Fat?
Who else has wondered about running for weight loss...
wants to know if running to lose weight is the best way to burn fat...
flatten your stomach...

and lose inches from those stubborn areas.

Running as a form of exercise is popular means used in weight control, lots of people do it. There are those that don't get any results, only aches and pains. Then of course there are those who have seen results, lost weight, improved their health, and got in better shape. But is this the best method to use if you want to lose weight and burn fat. You are about to discover the good and bad of running and ultimately if you would be best served using this method to control your weight and lose the belly.

Running and walking to lose weight has been done for a long time. Bodybuilders almost always use walking as a way to burn fat. There isn't any denying that pounding the pavement can be used to help you burn extra calories and lose weight. After all, you've seen how skinny marathon runners are.
Since it is a fact that running does burn calories the debate becomes a question of how effective is it, and are there better ways to lose weight....

Just because it can be done, doesn't mean it should.

How Running Helps You Lose Weight

If you want to lose weight you have to burn more calories than you take in. Long slow steady runs and long walks burn calories. In fact it takes the same amount of calories to cover a mile no matter if you walk or run. The benefit to running is that it is done much faster allowing you to cover more ground and burn more calories in the same amount of time.

A 105 pound person can expect to burn about 100 calories after traveling a mile. If you walk it will take somewhere around 15 minutes, if you chose to run an average time will be in the area of 9 minutes. The heavier you are the more you have to work and with that comes a slight increase in calorie consumption. Of course the same applies for the smaller people, but just the opposite. A Smaller lighter person burns less calories per mile.

Benefits of Running

Quite possibility the biggest benefit to steady state running is that most anyone can do it. And you can do it anywhere at anytime. Add to that the fact that you don't need any fancy equipment...
there are some who don't even wear shoes. So really it's easy to get into.
  • You can do it easily while you travel.
  • Running is a cheep viable source of exercise.
  • You can do it with friends or play some music and go it alone.
  • You can also make it a great social event.
I have run a few road races and they are great fun...
  • nice people
  • lots of prizes
  • races support good causes...
it is an enjoyable way to get a run in.

What is Wrong With Running

True, long slow runs do have their benefits, but there are some drawbacks too.
The biggest two problems with long slow runs as a means to control weight is,
  1. boredom
  2. time and effort doesn't reflect results
Those may be the two biggest reasons to forgo joining your local running club and find a different means of losing weight.

Not convinced, well maybe this may get you thinking differently.

Most fitness professionals and nutritionists agree that a pound of body fat stores about 3600 calories. Now, to burn just one pound of your belly fat you will have to cover 36 miles, approximately 5.5 hours. And that is if you run at a good pace. Not something a beginner could do. Did I mention that was only 1 pound worth of belly fat!

In case you were wondering, here is the math. On average a person burns 100 calories for every mile they cover. We also know a pound of fat contains 3600 calories. An average runner will cover a mile in 8 to 10 minutes.

So you can see it is going to take a lot of miles to burn off that stubborn fat. Think getting in better shape helps...

sorry, it makes it worse. The better in shape you are the more efficient of a runner you are the less calories you burn. You may be able to run faster but you will have to run further.
If that doesn't sound like a lot of work for little results and not to mention dull then maybe consider this...

Frail and week

Most people who run to lose weight do so to look good naked. If that is the case, take a look at a distance runner. They are frail and week looking. Not what most would consider sexy. You want too look good, have a flat stomach and some muscle. You want to look more like a Hollywood star or fitness model. Long runs will eat away at your muscle making look frail and week, because of that I prefer other methods to burn fat.

Decreased muscle mass has two drawbacks

Long slow runs will decrease muscle mass. This reduction in lean muscle slows down you metabolism and because of that you are burning less calories throughout your day. I purpose of the run was to burn calories, not slow down your metabolism and make it harder to burn fat and easier to gain weight.

Muscle tone adds shape, you will look healthier and sexier. Don't you want to look better naked.

Better Way to Burn Fat For Weight Loss

Listed below are the 3 best methods for shedding unwanted body fat. For the best results do a combination of all 3. But if for some reason you can't they are listed in order of importance from most important to least.
  1. Nutrition
  2. Interval training
  3. Weight training
Nutrition is by far the best way to lose weight. There is no need to binge diet, just learn to make better food choices and know the calories of what you eat.

Lets look at a small snack you may have at the office or a while visiting a friend. There are cookies, cakes, and pastries all over. The cookies are small and you want to lose weight so you gram 2. These 2 tiny Oreo cookies equal 140 calories. Depending on your size you would have to run about 1.25 miles to burn that off.

Now you need a little something to wash that down with and reach for a bottle of Coke add another 1.25 miles to your trek. In a matter of 5 minutes you just consumed enough calories to fuel you for about a 20 minute run. Because calories add up so fast you do not want to rely on long slow runs to burn them off.

A Better Way To A Better Body

Chances are that you're not running for the fun of it, or the health benefits. You want to lose weight and look your best. As mentioned before, long runs burn more than just fat. That 5 or 10 mile run will also eat into your muscle. Because these long runs eat away at your muscle you would be better served doing some kind of interval training. Something that will preserve your muscle and metabolism.

Interval Training for Fat Loss

Intervals can take on many different forms, you can
  • Bike
  • Sprint
  • Weight train
  • Jump rope
  • this list is as long as a child's Christmas list
Intervals are good for 3 reasons.
  1. you burn more calories after the workout stops because of the afterburn
  2. you are more likely to do it because it is shorter, different, and keeps you more engaged
  3. preserves your muscle so you look good
As you see long slow runs for weight loss is a tough way to burn body fat...

...because improved running ability decreases calorie consumption
... because it is nearly impossible to out run poor nutrition
... because long slow runs decrease lean muscle

The best way to get rid of stubborn belly fat is to eat a balanced portion controlled meals. To further enhance your fat burning ability include some strength training and interval training because these two forms of exercise boost your metabolism to keep you burning fat constantly.

If you're unfamiliar with strength training and interval training you can download a workout that will get you started on your first month of your body transformation. Exercises to Lose Weight [http://www.coreroutine.com/exercises-to-lose-weight-bodyweight-workout/] > [http://www.coreroutine.com/exercises-to-lose-weight-bodyweight-workout/]

Running For Weight Loss - Is It A Good Way To Burn Fat?

Healthy Weight Loss: A Funny Story and 4 Weight Loss Keys
Ted's House

Let me tell you a story. It's a story 'bout a man named Ted. Well, technically it's about Ted and his house.

Ted built a beautiful house. It was constructed well and designed perfectly for his family. But over the years, the house began to wear and run down. It wasn't going to be condemned or anything like that, but it was showing the normal signs of wear and tear.

The paint on the outside was dull and faded. The carpets were worn and stained. A small leak in the roof was dripping down into the laundry room. You get the picture. You see, Ted hadn't been keeping up with the maintenance the way he should and now the beautiful home that he loved was looking pretty shabby.

The first thing that Ted did was run out to the hardware store and buy some flashy yellow paint. Then he painted the living room. It gleamed. It glowed. The house was beautiful again. Sort of...

After a week Ted really found that the yellow paint in the living room wasn't making the house beautiful. So he ran on down to the hardware store and looked at paint chips. "Wow," he said. "This neon orange ought to do the trick!"

So he repainted the living room in neon orange. It gleamed. It glowed. In fact, it hurt your eyes just to look at it.

And so the cycle repeated itself. Every couple of weeks Ted would run out and try a different colour of paint for the living room. It made him feel better about his house for a while, but then it would start to look shabby to him again. Nothing that he was doing was making the house better. In fact, the house was getting worse.

Weight Loss is Like a House

I'm sure that you've recognized that the story of Ted's house is an allegory. No one who was looking after their house would think that repainting the same room over and over would be sufficient to maintain the whole house.

Yet when it comes to weight loss we often fall for the trap of focusing on one aspect of our body. We join a gym and go nuts on the exercise equipment, usually focusing on either cardio workouts or strength workouts. But we neglect other areas.

The fact is that you need to take a more inclusive approach to losing weight. Just cutting back on the calories you consume will help us lose some weight in the short term. But it affects your body in ways that make further weight loss difficult and even cause health problems.

There are 4 major areas that you need to look at in achieving your healthy weight.

1: Exercise

Your body is a well designed machine. But it has been designed to be efficient at the tasks that it is asked to do. If you do not exercise then the muscles, joints and even bones will atrophy. Your lungs and heart will be weaker since they are never called upon to work hard.

Exercise is an important part of making your whole body stronger. You also need to remember that different types of exercise are important. Focusing on cardio at the expense of muscle development (or vice versa) has serious health implications. You function at your best when you have a good balance of both.

The biggest benefit of building up your muscle mass (at least from a weight loss point of view) is that muscle burns energy. It increases your metabolism and helps you to burn off the fat. So just burning or reducing calories has less effect than increasing your metabolic rate.

2: Diet

This is another area where people tend to get out of whack. Fad diets that eliminate one type of nutrient (low fat/low carb) or focus exclusively on a special food (grapefruit diet) fail to take into consideration the balance of nutritional needs of your body.

Fat and protein often have a bad rap today. They have more calories per gram than carbohydrates. That is an undeniable fact. But they also contain vital amino acids, proteins and other building blocks that your body cannot grow without. Your body does not break the fat and protein down for energy unless there is more building blocks than it needs. So the caloric content of fat and protein is not the most important fact to consider.

You do need to keep in mind that not all fats (nor all carbohydrates for that matter) are good for you. Some will affect your health negatively and are best to be avoided. Just don't fall into the trap of eliminating all fat/protein/carbohydrate from your diet. Your body needs all of them.

3: Rest

There are two important things to remember about rest. The first is that you need to get enough sleep every day to allow your body to function at it's best. Sleep is the time that your body and brain work to repair damaged tissue amongst other things. If you don't get enough sleep then your body will not be able to rebuild itself properly. Over time you will begin to see the effects of this.

You also need to consider the resting time that you provide for your body between workouts. People get fooled into thinking that if a little bit of something is good then a lot is better. Your body needs to rebuild damaged muscle tissue after a serious workout. It is very important to give your body the time it needs before another workout.

4: Spirituality
Finally, you need to consider your spiritual self. I'm not talking just about religion here -- that is part of it though. I'm talking about spiritual and emotional factors here.

You need to take some time to get in touch with your inner self as well as being in touch with God. We all have different notions about who or what God is (or if there is such a thing) but regardless of your concept of God, it is important that you spend time connecting spiritually.

Your spirit is the source of joy and peace in your life. It is the place where you can combat stress. And you'll be learning a lot more about how harmful stress (and other negative emotions) can be to your physical body. Learning to deal with them in a positive way will help your body to be healthier and stronger as well.

Conclusion

So, if you want to lose weight and stay healthy, then you need to focus on many different areas of your life. You need to make some serious lifestyle changes.


For more information you can sign up for the Healthy Weight Loss newsletter to get tips and resources delivered to your inbox 2 or 3 times a week. You'll also receive Sean Nalewalyj's Fat Burning Fairy Tales as a bonus.

Let's get our houses looking good, inside and out!

Healthy Weight Loss: A Funny Story and 4 Weight Loss Keys