15 Fat Burning Foods - Eat And Lose?
By Al Bullington
Are there 15 fat burning foods that you can eat and lose weight? Yes and no. There are foods that you can eat that help you feel satisfied, full and content. Feel that way and you will usually eat less and maintain or lose weight. That can be a good thing. I'll share 15 food ideas for losing fat, but first a little background.
Two hormones produced in the pancreas, glucagon and insulin, determine how your body uses carbohydrates. The ratio of these two hormones is what really is critical for sugar use.
Glucagon directs the liver to release sugars, which raises the blood sugar available for use by the brain and the rest of the body. Glucagon also signals the cells to release fat for energy and to release protein for building. Insulin is responsible for putting nutrients into cells. Thus insulin regulates the transfer of fats, proteins and sugars from the bloodstream to the cells. If more sugar is available than is required, insulin signals the liver to produce fat.
Glucagon is released when proteins are eaten. Insulin is released when carbohydrates are eaten. Neither is released when you eat fats or nonstarchy foods. If carbohydrates are eaten alone, the insulin to glucagon ratio is too high. If protein is eaten alone, the insulin to glucagon ratio is too low. Eat a balanced meal with protein, fats, nonstarchy vegetables and carbohydrates and you can have a balanced insulin to glucagon ratio which can burn fat and build muscle.
Eating a balanced meal will not lead to fat production, it could even lead to fat loss. Also a balanced meal will not lead to muscle loss, it could even lead to muscle gain.
Following are 15 fat burning foods ideas. With the background in the first paragraphs, you can see that just eating a few selected foods will not magically cause weight loss. However, making some fairly simple changes in the way you eat could finally help you to lose weight and keep it off.
1. Coconut oil - the fats in coconut oil are not usually stored as fat.
2. Salmon - eat protein and fats with carbohydrates for a balanced insulin to glucagon ration.
3. Whole grain breads - sugars released more slowly than processed grains, so less insulin response.
4. Asparagus - a nonstarchy vegetable even helpful with cheese sauce.
5. Cabbage - use it many different ways especially helpful in soup as a filler.
6. Kale - high in calcium plus easy to grow yourself.
7. Chicken - balance a meal with chicken on a salad.
8. Garlic - use it however you can.
9. Green beans - fills you up but nonstarchy so no effect on insulin to glucagon ratio.
10. Cod liver oil - an important supplement for Vitamins A and D.
11. Bitters - like Swedish Bitters, often helpful for digesting fats.
12. Bell peppers - another sweet tasting nonstarchy vegetable useful in several ways.
13. Summer squash - especially good with light cheese sauces.
14. Cheese - in limited amounts, preferably fresh, as the fats in aged cheese are damaged.
15. Eggs - contains proteins plus fats to satisfy hunger and combine well with carbohydrates.
There are many more than 15 fat burning foods if you realize the real keys to healthy eating and weight loss. Include any and all nonstarchy vegetables as part of your eating plan.
For more fat loss ideas along these lines, read any of Dr. Diana Schwarzbein's books or any of Dr. Mary Enig's books.
Ready to finally lose weight and keep it off? Visit our site for healthy weight loss ideas.
We invite you to visit http://www.LeanNotFat.com and get fit with a long-term plan.
Article Source: http://EzineArticles.com/?expert=Al_Bullington
Green Tea - The Healthy Way To Lose Weight
Green Tea - The Healthy Way To Lose Weight
By Patrick King
Weight loss and green tea seem to go together, hand in hand. Green tea has long been consumed in India and China due to its numerous benefits. In recent years western society has discovered its advantages. Few people believe that two glasses of green tea in a day are sufficient for good health, whereas others say that up to ten cups may be required. I would say that any amount between these two is enough.
The only known side effect of green tea is insomnia, due to the caffeine in it. However, it is very effective in weight loss. Thus, I recommend you to reduce the amount of coffee that you have during a day and replace it with green tea.
How is green tea useful to you?
Green tea is often used solely to help people lose weight. However, it is particularly effective when used in conjunction with other weight loss regimes. If you are in search of the best and the most effective method for reducing weight as well as maintaining it for life, you should add green tea to your daily diet as well as to your lifestyle. It will not only help you lose weight, but will also aid in keeping you fit when combined with other healthy lifestyle choices.
Well, first, through its components, it reduces the risk of cancer by being a very powerful anti-oxidant. Cancer rates tend to be low in countries that consume large quantities of green tea, such as Japan. Green tea prevents bladder cancer, breast cancer, esophageal cancer, colorectal and lung cancer, pancreatic, skin, and prostate cancer, and stomach cancer.
A number of studies conducted in the past have proved that intake of green tea is extremely beneficial when it comes to weight loss. Green tea boosts up your metabolism, thus stimulating your body to burn the calories quicker. A particular study conducted by American Journal of Clinical Nutrition proved that all people who had regular intake of green tea and caffeine were burning calories at a much quicker pace in comparison to those who did not have them.
Not only this, green tea also has a number of other benefits. It helps in improving your digestion and bowel movements. It also protects your liver against various toxic substances such as alcohol and thus prevents liver cancer. It also helps in reducing your cholesterol level as well as help in prevention of a number of diseases like cardiovascular diseases and atherosclerosis. It is also believed to boost immunity and fight against infections, as well as improve the mental processes.
Green tea is also effective in controlling your blood sugar level. You must be aware that high blood sugar level is responsible for making us feel hungry and as a result, you end up eating more. Thus, maintaining your blood sugar level with green tea would also help you to lose weight.
So friends, what are you waiting for? Go to the market and get green tea for yourself today. Remember not to add sugar when you brew it. Though, it does not directly rid you of cellulite, it is indirectly effective as it eliminated toxins from our body and helps reduce weight.
Pat King is a Nationally Renowned Health & Fitness Guru and Creator of http://www.FitnessLifeClub.com He has worked in the Health & Fitness field for 12 years and has dedicated his life to spreading the importance of living a conscious healthy life. You can learn more about Pat at http://www.FitnessLifeClub.com/pat-king Last year Pat started his own Health & Fitness training and developing company. Pat teaches seminars in several states which include Professional Development & Leadership trainings for Fitness Professionals and Health Empowerment seminars for corporations and the general public. Pat's passion for Health & Fitness proves true in the TRULY TRANSFORMATIONAL seminars that he teaches. Pat hopes to release the first of a series of books in 2008 which are what he says to be the answer to the Health Crisis in America. Pat believes that he holds the secrets that will change the way people view there health and how it effects others. Have a Health & Fitness Question? Ask Pat at http://www.AskPatKing.com
Article Source: http://EzineArticles.com/?expert=Patrick_King
By Patrick King
Weight loss and green tea seem to go together, hand in hand. Green tea has long been consumed in India and China due to its numerous benefits. In recent years western society has discovered its advantages. Few people believe that two glasses of green tea in a day are sufficient for good health, whereas others say that up to ten cups may be required. I would say that any amount between these two is enough.
The only known side effect of green tea is insomnia, due to the caffeine in it. However, it is very effective in weight loss. Thus, I recommend you to reduce the amount of coffee that you have during a day and replace it with green tea.
How is green tea useful to you?
Green tea is often used solely to help people lose weight. However, it is particularly effective when used in conjunction with other weight loss regimes. If you are in search of the best and the most effective method for reducing weight as well as maintaining it for life, you should add green tea to your daily diet as well as to your lifestyle. It will not only help you lose weight, but will also aid in keeping you fit when combined with other healthy lifestyle choices.
Well, first, through its components, it reduces the risk of cancer by being a very powerful anti-oxidant. Cancer rates tend to be low in countries that consume large quantities of green tea, such as Japan. Green tea prevents bladder cancer, breast cancer, esophageal cancer, colorectal and lung cancer, pancreatic, skin, and prostate cancer, and stomach cancer.
A number of studies conducted in the past have proved that intake of green tea is extremely beneficial when it comes to weight loss. Green tea boosts up your metabolism, thus stimulating your body to burn the calories quicker. A particular study conducted by American Journal of Clinical Nutrition proved that all people who had regular intake of green tea and caffeine were burning calories at a much quicker pace in comparison to those who did not have them.
Not only this, green tea also has a number of other benefits. It helps in improving your digestion and bowel movements. It also protects your liver against various toxic substances such as alcohol and thus prevents liver cancer. It also helps in reducing your cholesterol level as well as help in prevention of a number of diseases like cardiovascular diseases and atherosclerosis. It is also believed to boost immunity and fight against infections, as well as improve the mental processes.
Green tea is also effective in controlling your blood sugar level. You must be aware that high blood sugar level is responsible for making us feel hungry and as a result, you end up eating more. Thus, maintaining your blood sugar level with green tea would also help you to lose weight.
So friends, what are you waiting for? Go to the market and get green tea for yourself today. Remember not to add sugar when you brew it. Though, it does not directly rid you of cellulite, it is indirectly effective as it eliminated toxins from our body and helps reduce weight.
Pat King is a Nationally Renowned Health & Fitness Guru and Creator of http://www.FitnessLifeClub.com He has worked in the Health & Fitness field for 12 years and has dedicated his life to spreading the importance of living a conscious healthy life. You can learn more about Pat at http://www.FitnessLifeClub.com/pat-king Last year Pat started his own Health & Fitness training and developing company. Pat teaches seminars in several states which include Professional Development & Leadership trainings for Fitness Professionals and Health Empowerment seminars for corporations and the general public. Pat's passion for Health & Fitness proves true in the TRULY TRANSFORMATIONAL seminars that he teaches. Pat hopes to release the first of a series of books in 2008 which are what he says to be the answer to the Health Crisis in America. Pat believes that he holds the secrets that will change the way people view there health and how it effects others. Have a Health & Fitness Question? Ask Pat at http://www.AskPatKing.com
Article Source: http://EzineArticles.com/?expert=Patrick_King
Fast Weight Loss Tips - How To Start Losing Weight Today
Fast Weight Loss Tips - How To Start Losing Weight Today
By Terry Edwards
Many weight loss programs boast of ways to lose weight fast. However, as you well know, a lot of them do not actually work that way. The truth behind dieting is that you do not need to starve yourself like many of these fad weight loss programs would lead you to believe; you just need to learn to eat right. Here are some of the fast weight loss tips that will not only keep you slim, but also keep you healthy.
One of the best tips to lose weight loss fast would be easier than you think. And that is to simply "Drink Water." In case you don't know, water is a very important weight loss catalyst and studies also show that drinking water regularly helps keep off weight for a long period. This is because water tends to function as an appetite suppressant and those hunger pangs that you are feeling may be false and can easily be eliminated by drinking water.
Water also helps in stored fat metabolism and lack of water in your body makes your kidneys and your liver not that effective in eliminating waste and the metabolism of body fat.
Another one of the fast weight loss tips that may seem unbelievable is this one: "Eat regularly." This doesn't mean eating 3 meals in a day. Eating regularly means eating around 5 times daily with breakfast considered as the most important meal of the day. By eating 5 times a day, you will not feel the hunger pangs and food cravings and that would result to you not eating more than what you should eat. The key is that your meals need to be much smaller than your standard 3 per day.
Eating lots of fiber is also a way to lose weight quicker because fiber will help your body eliminate waste through regular bowel movement that would of course facilitate fat metabolism. Fiber rich foods is also similar to water because they tend to let you feel full longer, hence, you will not feel any hunger pangs that would lead you to eating a lot of food, usually those rich in calories that are major factors in gaining a lot of pounds.
Adding more fiber rich foods into your daily meals helps you lessen your calorie intake because fiber rich foods are low in calories. Fiber can be found in fruits and vegetables such as apples, potatoes, strawberries, broccoli, etc.
Eating food with good carbohydrates is also part of any healthy diet plan. Bad carbohydrates are the ones that will make you gain weight. Good carbohydrates, on the other hand, found in whole grains have only little fat and calories which would help you in losing weight. Good carbohydrates can also prevent hunger pangs because they make you feel fuller just like foods rich in fiber.
As long as you eat meals daily with a combination of food from all the food groups, and if you follow these fast weight loss tips, you will see yourself on the road to losing the fats and the pounds that you have long dreamt of eliminating. Mixing these tips with regular exercise will also help you lose weight quicker.
You can find more Fast Weight Loss Tips as well as much more information on diets and weight loss at http://www.FatLoss4IdiotsReview.net
Article Source: http://EzineArticles.com/?expert=Terry_Edwards
By Terry Edwards
Many weight loss programs boast of ways to lose weight fast. However, as you well know, a lot of them do not actually work that way. The truth behind dieting is that you do not need to starve yourself like many of these fad weight loss programs would lead you to believe; you just need to learn to eat right. Here are some of the fast weight loss tips that will not only keep you slim, but also keep you healthy.
One of the best tips to lose weight loss fast would be easier than you think. And that is to simply "Drink Water." In case you don't know, water is a very important weight loss catalyst and studies also show that drinking water regularly helps keep off weight for a long period. This is because water tends to function as an appetite suppressant and those hunger pangs that you are feeling may be false and can easily be eliminated by drinking water.
Water also helps in stored fat metabolism and lack of water in your body makes your kidneys and your liver not that effective in eliminating waste and the metabolism of body fat.
Another one of the fast weight loss tips that may seem unbelievable is this one: "Eat regularly." This doesn't mean eating 3 meals in a day. Eating regularly means eating around 5 times daily with breakfast considered as the most important meal of the day. By eating 5 times a day, you will not feel the hunger pangs and food cravings and that would result to you not eating more than what you should eat. The key is that your meals need to be much smaller than your standard 3 per day.
Eating lots of fiber is also a way to lose weight quicker because fiber will help your body eliminate waste through regular bowel movement that would of course facilitate fat metabolism. Fiber rich foods is also similar to water because they tend to let you feel full longer, hence, you will not feel any hunger pangs that would lead you to eating a lot of food, usually those rich in calories that are major factors in gaining a lot of pounds.
Adding more fiber rich foods into your daily meals helps you lessen your calorie intake because fiber rich foods are low in calories. Fiber can be found in fruits and vegetables such as apples, potatoes, strawberries, broccoli, etc.
Eating food with good carbohydrates is also part of any healthy diet plan. Bad carbohydrates are the ones that will make you gain weight. Good carbohydrates, on the other hand, found in whole grains have only little fat and calories which would help you in losing weight. Good carbohydrates can also prevent hunger pangs because they make you feel fuller just like foods rich in fiber.
As long as you eat meals daily with a combination of food from all the food groups, and if you follow these fast weight loss tips, you will see yourself on the road to losing the fats and the pounds that you have long dreamt of eliminating. Mixing these tips with regular exercise will also help you lose weight quicker.
You can find more Fast Weight Loss Tips as well as much more information on diets and weight loss at http://www.FatLoss4IdiotsReview.net
Article Source: http://EzineArticles.com/?expert=Terry_Edwards
Rapid Weight Loss And Ideas On How To Lose Weight
By Derek Cladek
Rapid weight loss is not appropriate for everyone, and most people should not even try to lose weight quickly. Most rapid weight loss ideas can be dangerous to people who are not obese. In fact most doctors say that the only people who are candidates for a rapid weight loss programs are people who are considered obese or people who have a BMI higher than 30. If you are obese and you qualify your doctor will probably have several ideas to share with you. One of the most common rapid weight loss ideas is a liquid diet. Liquid diets can be very effective for people who are obese because calories are strictly controlled and the liquids are nutritionally balanced.
On a liquid diet the items that are allowed are usually vegetable juices with vitamins added and sometimes protein shakes. Most of the liquid diets that are approved for rapid weight loss are liquids that were developed in hospitals to help give patients that couldn't eat the nutrition that they needed while they were recovering. Another one of the most common ideas is the severely restricted calorie diet. There are several diets where you can only have 800 calories a day.
Severely restricting calories can keep your body from shutting down the way it would if you stopped eating all together and will prevent your body from storing fat instead of burning it while still boosting your metabolism and helping you lose weight.
Rapid weight loss can be very risky, so if you are only slightly overweight or don't have that much weight to lose you shouldn't go on this type of diet. If you are just looking for rapid weight loss ideas so that you can fit into that special outfit for a special occasion that's a different story.
There are lots of commercially available juice fasts and other ideas that can help you drop up to twenty pounds of water weight and bloat in the span of a couple of weeks. Those products are not the ideal way for you to lose weight but if you don't use them all the time and are only using them to get into that special dress or to fit into that old tux for an event then you will probably not suffer any long term damage. Just make sure that during the time you're on the juice fast or other rapid weight loss program you take it easy. Your body will be adjusting to the sudden lack of calories and you may get dizzy a lot or you might not have the energy that you had before you went on the program. If you're working out regularly you might want to switch to an easier workout program for the time that you're on the weight loss program. When you go back to eating normally you will probably gain back all that water weight so be prepared. If you really want to lose weight you need to diet and exercise, a rapid weight loss program is only a temporary solution.
Losing weight is our goal and losing that weight safely is the most important goal. There are many ways to lose weight but how can someone do it safely from their own home. Workout DVDs are a great way to lose weight from home. Start off with the p90x workout routine and start to see results.
Article Source: http://EzineArticles.com/?expert=Derek_Cladek
Rapid weight loss is not appropriate for everyone, and most people should not even try to lose weight quickly. Most rapid weight loss ideas can be dangerous to people who are not obese. In fact most doctors say that the only people who are candidates for a rapid weight loss programs are people who are considered obese or people who have a BMI higher than 30. If you are obese and you qualify your doctor will probably have several ideas to share with you. One of the most common rapid weight loss ideas is a liquid diet. Liquid diets can be very effective for people who are obese because calories are strictly controlled and the liquids are nutritionally balanced.
On a liquid diet the items that are allowed are usually vegetable juices with vitamins added and sometimes protein shakes. Most of the liquid diets that are approved for rapid weight loss are liquids that were developed in hospitals to help give patients that couldn't eat the nutrition that they needed while they were recovering. Another one of the most common ideas is the severely restricted calorie diet. There are several diets where you can only have 800 calories a day.
Severely restricting calories can keep your body from shutting down the way it would if you stopped eating all together and will prevent your body from storing fat instead of burning it while still boosting your metabolism and helping you lose weight.
Rapid weight loss can be very risky, so if you are only slightly overweight or don't have that much weight to lose you shouldn't go on this type of diet. If you are just looking for rapid weight loss ideas so that you can fit into that special outfit for a special occasion that's a different story.
There are lots of commercially available juice fasts and other ideas that can help you drop up to twenty pounds of water weight and bloat in the span of a couple of weeks. Those products are not the ideal way for you to lose weight but if you don't use them all the time and are only using them to get into that special dress or to fit into that old tux for an event then you will probably not suffer any long term damage. Just make sure that during the time you're on the juice fast or other rapid weight loss program you take it easy. Your body will be adjusting to the sudden lack of calories and you may get dizzy a lot or you might not have the energy that you had before you went on the program. If you're working out regularly you might want to switch to an easier workout program for the time that you're on the weight loss program. When you go back to eating normally you will probably gain back all that water weight so be prepared. If you really want to lose weight you need to diet and exercise, a rapid weight loss program is only a temporary solution.
Losing weight is our goal and losing that weight safely is the most important goal. There are many ways to lose weight but how can someone do it safely from their own home. Workout DVDs are a great way to lose weight from home. Start off with the p90x workout routine and start to see results.
Article Source: http://EzineArticles.com/?expert=Derek_Cladek
How To Lose Belly Fat And Look Great In A Bikini
How To Lose Belly Fat And Look Great In A Bikini
By Jennifer Jolan
Here's how to lose belly fat and look great in a bikini without having to go to the gym, jog, use a diet pill, or any other stuff like that. I have a few unique ways for you to lose belly fat that'll give you weight loss results within 10 days.
#1: Spinning Around in a Circle
Listen, this is quite the unusual exercise to lose belly fat with, but it works. Here's why...
When you spin around in a circle, clockwise... and you get slightly dizzy (not completely dizzy), you stimulate your Endocrine System to balance out it's hormonal releases daily. (Note: Your Endocrine System is the master controller of your hormones and metabolism.) Since you most likely don't have balanced hormones, that's a big reason why you are either gaining weight or not losing weight. Spinning solves that and unlocks your weight loss potential.
So what you do is spin around clockwise with your arms out like airplane wings. Do this anywhere from 5-15 spins to get an idea on how many it takes to get slightly dizzy. Once you find that number, keep repeating the spins with that number for a total of 8-10 sets each day.
Sounds like a lot, but it isn't. Each set of spins only takes 15 seconds. So it'll take you maybe 2 minutes a day. Click the link below to get my free 19 page report on how spinning skyrockets your weight loss... it has a lot of details I'm leaving out of this article.
#2: Hula Hoop
Hula hooping is what you want to do if you want to look great in a bikini. It's perhaps the best feminine toning exercise you can do for the whole waist and hips area. If you want a belly dancer's type of body, hula hoop for 10 minutes a day. A hula hoop only costs $3.
Those are 2 ways on how to lose belly fat and look great in a bikini without having to go to the gym or waste hours jogging and doing crunches.
If you're sick and tired of getting the same old boring and tired weight loss advice to lose belly fat... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, do crunches, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!
First, click http://www.weightlossguide4women.com to get your free 19-page report "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success". This will give you a jumpstart on how to lose 10 pounds fast and look great in a bikini this summer.
Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a "shortcut" way on how to lose 10 pounds in 2 weeks... no mention of eating carrots or celery. I promise.
Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want to lose belly fat and look good in a bikini without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.
Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10 pounds with just my free information... I'd be amazingly surprised!
http://www.weightlossguide4women.com
Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan
By Jennifer Jolan
Here's how to lose belly fat and look great in a bikini without having to go to the gym, jog, use a diet pill, or any other stuff like that. I have a few unique ways for you to lose belly fat that'll give you weight loss results within 10 days.
#1: Spinning Around in a Circle
Listen, this is quite the unusual exercise to lose belly fat with, but it works. Here's why...
When you spin around in a circle, clockwise... and you get slightly dizzy (not completely dizzy), you stimulate your Endocrine System to balance out it's hormonal releases daily. (Note: Your Endocrine System is the master controller of your hormones and metabolism.) Since you most likely don't have balanced hormones, that's a big reason why you are either gaining weight or not losing weight. Spinning solves that and unlocks your weight loss potential.
So what you do is spin around clockwise with your arms out like airplane wings. Do this anywhere from 5-15 spins to get an idea on how many it takes to get slightly dizzy. Once you find that number, keep repeating the spins with that number for a total of 8-10 sets each day.
Sounds like a lot, but it isn't. Each set of spins only takes 15 seconds. So it'll take you maybe 2 minutes a day. Click the link below to get my free 19 page report on how spinning skyrockets your weight loss... it has a lot of details I'm leaving out of this article.
#2: Hula Hoop
Hula hooping is what you want to do if you want to look great in a bikini. It's perhaps the best feminine toning exercise you can do for the whole waist and hips area. If you want a belly dancer's type of body, hula hoop for 10 minutes a day. A hula hoop only costs $3.
Those are 2 ways on how to lose belly fat and look great in a bikini without having to go to the gym or waste hours jogging and doing crunches.
If you're sick and tired of getting the same old boring and tired weight loss advice to lose belly fat... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, do crunches, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!
First, click http://www.weightlossguide4women.com to get your free 19-page report "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success". This will give you a jumpstart on how to lose 10 pounds fast and look great in a bikini this summer.
Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a "shortcut" way on how to lose 10 pounds in 2 weeks... no mention of eating carrots or celery. I promise.
Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want to lose belly fat and look good in a bikini without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.
Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10 pounds with just my free information... I'd be amazingly surprised!
http://www.weightlossguide4women.com
Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan
Boosting Your Metabolism For Weight Loss
By: Gary Grewal
Metabolism helps a lot in burning fat. People who are fat are due to the reason that there metabolism is not burning at a faster rate. Metabolism helps to burn fat even when you are sleeping. You can give a boost to your metabolism; this allows you to burn calories at a faster rate than before. Super boost to your metabolism can only be possible if you are serious, it’s not easy, so make sure that you are willing to do it. You will need to spend a lot of time and energy to gain super boost. But remember that the result is worth it, it will have your metabolism operate at a very fast rate. You need to ask a doctor before making any changes to your diet and workout sessions.
In order to achieve this you need to do the following things.
1. Spend around 40 to 60 minutes every morning and do some exercises like swimming, cycling and jogging. Try to do all this in the morning as it will be much healthier. Do this on daily basis and make sure you follow it no matter what.
2. As an addition spend 20 minutes in the evening doing the same exercises. You can do it before or after dinner, it’s up to you. Try a different exercise at one time, this will keep you busy and you won’t get bored.
3. Put intervals in you session, lets say 2 or 3 minutes after every 10 minutes of exercise. This will help you to regain your stamina and provide you with some energy.
4. Build up your muscles with proper training. This allows you to exercise for a longer period of time and increases your metabolism. Divide muscles building sessions on days and according to your body parts. Dedicate couple of days for a specific body part. Let’s say Mondays and Fridays for your upper body, Tuesdays and Saturdays for lower body.
5. Make sure to have breakfast every day. This provides your body with much needed energy and your metabolism will operate at the same level. If you skip your breakfast than your metabolism will slow down, you should not allow this to happen and have meals every day.
6. Try to exercise when you are in the market. Park your car away, this will make you walk to the shop and will be additional exercise for your body. If you are in the store always take the stairs and stop using elevators. All these things give you additional workouts and your metabolism will go higher.
With a faster rate of metabolism your body will burn fat much faster. All day it will be active and even when you are sleeping your body will burn fat. Keep in mind that it is important you follow the above steps with consistency. This way you can have a good diet, good exercise, a well operating metabolism and a well shaped body. With all this in place it will be a matter of time before you will lose weight.
About the Author
Gary Grewal is the founder of 101weightloss.com; a site featuring many articles on weight loss diets, pills, eating right, exercises etc. Visit his site for many more tips and tricks of weight loss.
Metabolism helps a lot in burning fat. People who are fat are due to the reason that there metabolism is not burning at a faster rate. Metabolism helps to burn fat even when you are sleeping. You can give a boost to your metabolism; this allows you to burn calories at a faster rate than before. Super boost to your metabolism can only be possible if you are serious, it’s not easy, so make sure that you are willing to do it. You will need to spend a lot of time and energy to gain super boost. But remember that the result is worth it, it will have your metabolism operate at a very fast rate. You need to ask a doctor before making any changes to your diet and workout sessions.
In order to achieve this you need to do the following things.
1. Spend around 40 to 60 minutes every morning and do some exercises like swimming, cycling and jogging. Try to do all this in the morning as it will be much healthier. Do this on daily basis and make sure you follow it no matter what.
2. As an addition spend 20 minutes in the evening doing the same exercises. You can do it before or after dinner, it’s up to you. Try a different exercise at one time, this will keep you busy and you won’t get bored.
3. Put intervals in you session, lets say 2 or 3 minutes after every 10 minutes of exercise. This will help you to regain your stamina and provide you with some energy.
4. Build up your muscles with proper training. This allows you to exercise for a longer period of time and increases your metabolism. Divide muscles building sessions on days and according to your body parts. Dedicate couple of days for a specific body part. Let’s say Mondays and Fridays for your upper body, Tuesdays and Saturdays for lower body.
5. Make sure to have breakfast every day. This provides your body with much needed energy and your metabolism will operate at the same level. If you skip your breakfast than your metabolism will slow down, you should not allow this to happen and have meals every day.
6. Try to exercise when you are in the market. Park your car away, this will make you walk to the shop and will be additional exercise for your body. If you are in the store always take the stairs and stop using elevators. All these things give you additional workouts and your metabolism will go higher.
With a faster rate of metabolism your body will burn fat much faster. All day it will be active and even when you are sleeping your body will burn fat. Keep in mind that it is important you follow the above steps with consistency. This way you can have a good diet, good exercise, a well operating metabolism and a well shaped body. With all this in place it will be a matter of time before you will lose weight.
About the Author
Gary Grewal is the founder of 101weightloss.com; a site featuring many articles on weight loss diets, pills, eating right, exercises etc. Visit his site for many more tips and tricks of weight loss.
7 Reasons You’re Not Losing Weight And 7 Secret Fixes
By: Wendy N. Lapidus-Saltz
There are seven reasons why many people—maybe even you—fail to lose weight no matter how hard they try. Fortunately there are seven fixes that can help. Try them today.
- Reason 1: You’re thinking short term.
- Secret Fix 1: Think long term.
Many people see weight loss as being “for the wedding,” “for summer in my bikini” or “for my high-school reunion.”
But weight loss is for keeps, so train yourself in habits that last a lifetime.
When you figure the changes you’re making are for the long term, you’ll make better, more realistic, decisions. Like not banishing everything sweet from your tastebuds.
Perhaps you’ll decide to emphasize fruits, have an occasional fat-free fro-yo, or choose a single indulgent chocolate once a month as a manageable, hedonistic treat.
-Reason 2: You aren’t educated about food choices or have forgotten over time.
-Secret Fix 2: Educate yourself on what you’re eating—especially if you think you know.
Most of us don’t have the facts on foods. Calories, fat content, portion sizes. And those who have been on many diets begin to merge them together. That could actually cause weight gain.
Example: If you ignore calories and use the Atkins diet strictly, that may work, at least in the induction phase. But if you eat the high-calorie proteins and fats Atkins allows and also snack on carbs, you’ll gain weight.
Get clear on the path you’re following and keep a log until you’re absolutely sure you don’t need one.
Then every few months, spend a week weighing and measuring your food again and writing it down to remind yourself of proper portion size. It’s a rare person who doesn’t stray once he or she gets too comfortable.
- Reason 3: You’re fibbing to yourself about the exercise you’re getting.
- Secret Fix 3: Be honest about how much you’re moving your body—and to what result.
The flip side of eating (energy intake) is using the energy by moving your body (energy output).
Most of us don’t know the facts on physical activity and exercise. For instance: how many minutes of moderate walking does it take to burn off the calories of a small, simple burger?
We overestimate physical exertion and underestimate portion size.
The fix is to get the info, write it down, and commit it to memory. Make simple calculations between the energy you’re taking in as food and what you’re using up by moving.
- Reason 4: You get discouraged and quit because someone else is losing faster.
- Secret Fix 4: Avoid comparisons with friends and celebs—and yourself at age eleven!
Make decisions based on the Here and Now. “Slow and steady wins the race” when it comes to changing your body. What works with Hollywood salaries and on-staff trainers and dieticians may not work for you.
Frankly, it may not work for them, either, on a permanent basis. Think of the actors who you see losing and gaining back weight constantly. That isn’t what you want, is it?
- Reason 5: You reward successes with food—and it’s not celery sticks.
- Secret Fix 5: Reward yourself with something appealing other than food.
A new novel, scarf, or game are better rewards. They last longer and are constant reminders of your ongoing success and new way of thinking.
- Reason 6: You tempt yourself relentlessly, and then punish yourself for giving in.
- Secret Fix 6: Tempt yourself with lower calorie foods made attractive and delicious.
The added bonus in this method is that you gradually change your tastes. My food choices are now more savory (so they don’t lead me into a pattern of snacking on sweets), more dense and, therefore, more filling.
My weight stays down, I have extra energy for exercise, and remaining at goal weight is easy. Ask yourself what specific foods cause you to overeat, and stay away from them except in limited, controlled portions.
Example: If you only buy one chocolate, that’s all you have and all you can eat.
- Reason 7: Jealous friends disrupt your progress.
- Secret Fix 7: Don’t boast of successes or insult those who aren’t weight watching.
Avoid sabotage by not inviting jealousy and betrayal. (And if they’re just meanies, why would you want them around?) Enjoy the changes in your body and discuss them only with dedicated co-dieters and your true cheerleaders.
Don’t tell people they need to lose weight. They know it and will resent your confirmation. Instead, pay attention to your own progress or that of others who have asked you to join them in the mutual goal of fitness and health.
Groups like Weight Watchers are a great place to find support. Still, make certain those you choose to bond with are succeeding and want you to succeed too.
Above all, enjoy the process, the new learnings, and your ongoing success! ©2008 by Wendy Lapidus-Saltz. All rights reserved.
About the Author
Wendy Lapidus-Saltz is a Chicago consulting hypnotist who helps people lose weight that stays lost. She works in person and by phone, and only with those dedicated to their own success. See her websites http://www.nonsmoker4life.com and http://www.hypno-attraction.com . Or reach her at ILAPSAL@aol.com or 312-640-1584.
There are seven reasons why many people—maybe even you—fail to lose weight no matter how hard they try. Fortunately there are seven fixes that can help. Try them today.
- Reason 1: You’re thinking short term.
- Secret Fix 1: Think long term.
Many people see weight loss as being “for the wedding,” “for summer in my bikini” or “for my high-school reunion.”
But weight loss is for keeps, so train yourself in habits that last a lifetime.
When you figure the changes you’re making are for the long term, you’ll make better, more realistic, decisions. Like not banishing everything sweet from your tastebuds.
Perhaps you’ll decide to emphasize fruits, have an occasional fat-free fro-yo, or choose a single indulgent chocolate once a month as a manageable, hedonistic treat.
-Reason 2: You aren’t educated about food choices or have forgotten over time.
-Secret Fix 2: Educate yourself on what you’re eating—especially if you think you know.
Most of us don’t have the facts on foods. Calories, fat content, portion sizes. And those who have been on many diets begin to merge them together. That could actually cause weight gain.
Example: If you ignore calories and use the Atkins diet strictly, that may work, at least in the induction phase. But if you eat the high-calorie proteins and fats Atkins allows and also snack on carbs, you’ll gain weight.
Get clear on the path you’re following and keep a log until you’re absolutely sure you don’t need one.
Then every few months, spend a week weighing and measuring your food again and writing it down to remind yourself of proper portion size. It’s a rare person who doesn’t stray once he or she gets too comfortable.
- Reason 3: You’re fibbing to yourself about the exercise you’re getting.
- Secret Fix 3: Be honest about how much you’re moving your body—and to what result.
The flip side of eating (energy intake) is using the energy by moving your body (energy output).
Most of us don’t know the facts on physical activity and exercise. For instance: how many minutes of moderate walking does it take to burn off the calories of a small, simple burger?
We overestimate physical exertion and underestimate portion size.
The fix is to get the info, write it down, and commit it to memory. Make simple calculations between the energy you’re taking in as food and what you’re using up by moving.
- Reason 4: You get discouraged and quit because someone else is losing faster.
- Secret Fix 4: Avoid comparisons with friends and celebs—and yourself at age eleven!
Make decisions based on the Here and Now. “Slow and steady wins the race” when it comes to changing your body. What works with Hollywood salaries and on-staff trainers and dieticians may not work for you.
Frankly, it may not work for them, either, on a permanent basis. Think of the actors who you see losing and gaining back weight constantly. That isn’t what you want, is it?
- Reason 5: You reward successes with food—and it’s not celery sticks.
- Secret Fix 5: Reward yourself with something appealing other than food.
A new novel, scarf, or game are better rewards. They last longer and are constant reminders of your ongoing success and new way of thinking.
- Reason 6: You tempt yourself relentlessly, and then punish yourself for giving in.
- Secret Fix 6: Tempt yourself with lower calorie foods made attractive and delicious.
The added bonus in this method is that you gradually change your tastes. My food choices are now more savory (so they don’t lead me into a pattern of snacking on sweets), more dense and, therefore, more filling.
My weight stays down, I have extra energy for exercise, and remaining at goal weight is easy. Ask yourself what specific foods cause you to overeat, and stay away from them except in limited, controlled portions.
Example: If you only buy one chocolate, that’s all you have and all you can eat.
- Reason 7: Jealous friends disrupt your progress.
- Secret Fix 7: Don’t boast of successes or insult those who aren’t weight watching.
Avoid sabotage by not inviting jealousy and betrayal. (And if they’re just meanies, why would you want them around?) Enjoy the changes in your body and discuss them only with dedicated co-dieters and your true cheerleaders.
Don’t tell people they need to lose weight. They know it and will resent your confirmation. Instead, pay attention to your own progress or that of others who have asked you to join them in the mutual goal of fitness and health.
Groups like Weight Watchers are a great place to find support. Still, make certain those you choose to bond with are succeeding and want you to succeed too.
Above all, enjoy the process, the new learnings, and your ongoing success! ©2008 by Wendy Lapidus-Saltz. All rights reserved.
About the Author
Wendy Lapidus-Saltz is a Chicago consulting hypnotist who helps people lose weight that stays lost. She works in person and by phone, and only with those dedicated to their own success. See her websites http://www.nonsmoker4life.com and http://www.hypno-attraction.com . Or reach her at ILAPSAL@aol.com or 312-640-1584.
Stay in shape after weight loss
by: Versha Chugh
With the healthcare industry coming up with newer programs and medications to aid the obese, people are also experimenting with different options to control their weight gain.
Overweight people try out different diet plans, diet pills, exercises, and they also join Weight Control Programs to lose their weight. They often succeed with their objective, but only to put it all back again once the dieting fever is over.
After significant weight loss, it becomes very important to pursue an exercise regimen strictly. Exercise is crucial to keep your muscles firm and helps tighten the skin. The diet plans must be followed even after losing weight. One of the biggest drawbacks to a substantial weight loss is the flabby skin that is visible and which often takes months to disappear.
The best way to maintain palpable weight loss is to keep on exercising daily as a routine. Daily work-out is an excellent way to lose weight and burn fat, improve fitness and boost energy levels. Jogging or walking is considered one of the best exercises for strengthening bones, controlling weight, and balancing your body. It stimulates the mind, increases self-esteem and a sense of achievement which can add a new dimension to your day.
How much your skin tightens depends on various factors: your age, length of time the skin was stretched; how much weight you lost (and to some extent how fast you lost it), and the amount of elasticity in your skin. Another contributing factor is the genes.
Regular work-out helps your body by tightening and toning up the skin and your muscles. It definitely improves and shows up on your appearance.
For stomach, the best option is to maximize the metabolic rate. In trivial terms, metabolic rate is defined as “how fast we burn the calories we consume.” Our body burns calories 24 hours a day, 7 days a week, and 365 days a year. Our individual metabolic rates depend upon factors like whether we are at rest or we are active, and when we ate last. The way to maximize the number of calories we burn each day is not to give up sleep but to maximize our metabolic rate while we are active.
Every study pertaining to weight control has laid stress on the fact that the people who are most active are most successful in sustaining weight loss. Most scientists agree that exercise is the single best interpreter of weight maintenance success.
An equally important way is to seek and encourage the support of friends and family. Include them wherever possible in the healthier aspects of your new life. Support is extremely essential for anyone with weight loss and fitness related goals.
Hence the baseline is to burn more calories than you consume, by either reducing your caloric intake, or increasing your daily activity as you lose weight; so by the time you get to your goal weight, you can keep it off with your activity.
The end result is a great start of long term weight-loss plan and a healthier you!
To study in detail about weight loss tips, please visit www.slimtour.com as it contains valuable information on weight loss.
With the healthcare industry coming up with newer programs and medications to aid the obese, people are also experimenting with different options to control their weight gain.
Overweight people try out different diet plans, diet pills, exercises, and they also join Weight Control Programs to lose their weight. They often succeed with their objective, but only to put it all back again once the dieting fever is over.
After significant weight loss, it becomes very important to pursue an exercise regimen strictly. Exercise is crucial to keep your muscles firm and helps tighten the skin. The diet plans must be followed even after losing weight. One of the biggest drawbacks to a substantial weight loss is the flabby skin that is visible and which often takes months to disappear.
The best way to maintain palpable weight loss is to keep on exercising daily as a routine. Daily work-out is an excellent way to lose weight and burn fat, improve fitness and boost energy levels. Jogging or walking is considered one of the best exercises for strengthening bones, controlling weight, and balancing your body. It stimulates the mind, increases self-esteem and a sense of achievement which can add a new dimension to your day.
How much your skin tightens depends on various factors: your age, length of time the skin was stretched; how much weight you lost (and to some extent how fast you lost it), and the amount of elasticity in your skin. Another contributing factor is the genes.
Regular work-out helps your body by tightening and toning up the skin and your muscles. It definitely improves and shows up on your appearance.
For stomach, the best option is to maximize the metabolic rate. In trivial terms, metabolic rate is defined as “how fast we burn the calories we consume.” Our body burns calories 24 hours a day, 7 days a week, and 365 days a year. Our individual metabolic rates depend upon factors like whether we are at rest or we are active, and when we ate last. The way to maximize the number of calories we burn each day is not to give up sleep but to maximize our metabolic rate while we are active.
Every study pertaining to weight control has laid stress on the fact that the people who are most active are most successful in sustaining weight loss. Most scientists agree that exercise is the single best interpreter of weight maintenance success.
An equally important way is to seek and encourage the support of friends and family. Include them wherever possible in the healthier aspects of your new life. Support is extremely essential for anyone with weight loss and fitness related goals.
Hence the baseline is to burn more calories than you consume, by either reducing your caloric intake, or increasing your daily activity as you lose weight; so by the time you get to your goal weight, you can keep it off with your activity.
The end result is a great start of long term weight-loss plan and a healthier you!
To study in detail about weight loss tips, please visit www.slimtour.com as it contains valuable information on weight loss.
Change Your Thinking and Lose Weight
Change Your Thinking and Lose Weight
by: Kim Beardsmore
Are you a 'look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight?
Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet?
If so, you may not realise your thoughts are key to your happiness and success.
Do you look at yourself and say, "I'm fat", or "My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those 'perfect' human specimens we see every single day on TV, in magazines and in the newspapers.
Often we talk to ourself and make excuses, "It's my genes", "I'm much too busy to get fit", "I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be.
If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how.
The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.
But most important of all, you need a regular mental workout to keep your self-image in shape.
Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.
So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.
Exercise One - Self Examination
Start by compiling a list of all those negative thoughts your have about yourself…I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged….these are things that you will admit to yourself but they most certainly don't have to control your life.
Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.
Then, take your 'negatives' list and turn it into your 'potentials' list. You do this by creating a positive self-image to every 'negative' you listed. Instead of "I can't succeed", write a counter belief, "I will succeed".
Ceremonially throw out the 'negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them….they are no longer going to be a part of your thinking about yourself.
Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.
Exercise Two: You Can Be What You Want to Be
Now that you have your list of potentials… run your own visualisation stories so that you can 'see' yourself in a new light. For example, if your list of potential includes "I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.
Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.
Exercise Three: Keep a Journal of Your Daily Successes
Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and 'failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.
Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress
Don't listen to the criticism…not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.
Exercise Five: Forget About The Past
The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past….the challenge is to take charge of our thinking so that we think in the same time zone in which we live!
For example we may be tempted to think about yesterday's failures…"If only I hadn't eaten second helpings", "If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.
Yesterday is over, today is where you live….make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.
Exercise Six: Resolve to Change Today
Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all…'tomorrow NEVER comes!'
There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.
Exercise Seven: Write a Plan For your Life
This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.
Exercise Eight: Carry Affirmation Cards About Yourself
This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:
I can achieve anything that I put my mind to.
I will be satisfied with single helpings.
Try it, you have absolutely nothing to lose and everything to gain!
Exercise Nine: Change Your Eating Habits
Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.
By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!
So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!
- Kim is a successful weight loss coach who will help you find consistent results. You will learn how to stabilize at your goal weight and never 'diet' again. No public 'weigh-ins', meetings that cost you money or fads...simply long term results. Free, no obligation consultation: http://leanmachine.org/?refid=head-12960 Are you interested in earning money from home? http://tinyurl.com/6g84o
by: Kim Beardsmore
Are you a 'look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight?
Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet?
If so, you may not realise your thoughts are key to your happiness and success.
Do you look at yourself and say, "I'm fat", or "My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those 'perfect' human specimens we see every single day on TV, in magazines and in the newspapers.
Often we talk to ourself and make excuses, "It's my genes", "I'm much too busy to get fit", "I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be.
If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how.
The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.
But most important of all, you need a regular mental workout to keep your self-image in shape.
Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.
So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.
Exercise One - Self Examination
Start by compiling a list of all those negative thoughts your have about yourself…I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged….these are things that you will admit to yourself but they most certainly don't have to control your life.
Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.
Then, take your 'negatives' list and turn it into your 'potentials' list. You do this by creating a positive self-image to every 'negative' you listed. Instead of "I can't succeed", write a counter belief, "I will succeed".
Ceremonially throw out the 'negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them….they are no longer going to be a part of your thinking about yourself.
Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.
Exercise Two: You Can Be What You Want to Be
Now that you have your list of potentials… run your own visualisation stories so that you can 'see' yourself in a new light. For example, if your list of potential includes "I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.
Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.
Exercise Three: Keep a Journal of Your Daily Successes
Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and 'failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.
Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress
Don't listen to the criticism…not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.
Exercise Five: Forget About The Past
The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past….the challenge is to take charge of our thinking so that we think in the same time zone in which we live!
For example we may be tempted to think about yesterday's failures…"If only I hadn't eaten second helpings", "If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.
Yesterday is over, today is where you live….make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.
Exercise Six: Resolve to Change Today
Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all…'tomorrow NEVER comes!'
There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.
Exercise Seven: Write a Plan For your Life
This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.
Exercise Eight: Carry Affirmation Cards About Yourself
This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:
I can achieve anything that I put my mind to.
I will be satisfied with single helpings.
Try it, you have absolutely nothing to lose and everything to gain!
Exercise Nine: Change Your Eating Habits
Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.
By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!
So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!
- Kim is a successful weight loss coach who will help you find consistent results. You will learn how to stabilize at your goal weight and never 'diet' again. No public 'weigh-ins', meetings that cost you money or fads...simply long term results. Free, no obligation consultation: http://leanmachine.org/?refid=head-12960 Are you interested in earning money from home? http://tinyurl.com/6g84o
3 Surprising Statistics About Our Weight
3 Surprising Statistics About Our Weight
by: Emily Clark
To say that Americans are obsessed with dieting is an
understatement! Pick up any magazine, tune-in or turn-on any
source of advertising and you're bombarded with the latest diet
schemes and food fads. More often than not, they are endorsed by
some familiar Hollywood celebrity, or promoted using some other
cleaver technique.
It's no mystery that the weight-loss industry has built a
thriving empire. In America, for example, we spend about 35
billion dollars every year on an assortment of weight loss
products and plans. In addition, we spend another 79 billion
dollars for medication, hospitalization, and doctors to treat
obesity-related problems. Even with this, the obesity epidemic
continues to spread. Sadly, we have become the heaviest
generation in our Nation's history.
The National Center for Health Statistics reports that we have
some very good reasons to be concerned about our weight-gain.
Americans, for example are packing-on the pounds faster than ever
before and weight-related medical problems are taking center
stage. Diseases like heart disease, diabetes and yes...even
certain forms of cancer have all been linked to obesity.
Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or
obese. That's up approximately 8 percent from overweight
estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing
to increase. Among children and teens ages 6-19, 15 percent or
almost 9 million are overweight. That's triple what the rate was
in 1980!
- Nearly one-third of all adults are now classified as obese. At
present, 31 percent of adults 20 years of age and over or nearly
59 million people have a body mass index (BMI) of 30 or greater,
compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height.
For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of
25.0 - 29.9 is overweight and 30.0 or above, is considered
obese.)
Modern life both at home and at work has come to revolve around
moving from one "seated" position to another: whether it's
television, computers, remote controls, or automobiles, we seem
to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For
entertainment, we can now just sit-down, dial-up our favorite TV
program or DVD movie and enjoy hours of uninterrupted
entertainment...
And all those simple calorie burning activities that were once a
normal part of our daily routine not so long ago? Long gone! You
know the ones I'm talking about...activities like climbing stairs
instead of using escalators and elevators. Or, pushing a lawn
mower instead of riding around on a garden tractor. And what
about that daily walk to school? Now, our kids complain when the
school bus happens to be a few minutes late getting to the bus
stop!
Along with the convenience of our affluent lifestyle and
reduction in energy expenditure, have come changes in our diet.
We are now consuming more calorie rich and nutrient deficient
foods than ever before.
Here are a few examples of what we were eating in the 1970's
compared to our diet today (information is taken from a recent
U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of
them are refined grains (white bread, etc.). Grain consumption
has jumped 45 percent since the 1970s, from 138 pounds of grains
per person per year to 200 pounds! Only 2 percent of the wheat
flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but
only because the U.S.D.A. includes French fries and potato chips
as a vegetable. Potato products account for almost a third of our
"produce" choices.
- We're drinking less milk, but we've more than doubled our
cheese intake. Cheese now outranks meat as the number one source
of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the
loss by increasing our intake of chicken (battered and fried), so
that overall, we're eating 13 pounds more meat today than we did
back in the 1970s.
- We're drinking three times more carbonated soft drinks than
milk, compared to the 1970's, when milk consumption was twice
that of pop.
- We use 25 percent less butter, but pour twice as much vegetable
oil on our food and salads, so our total added fat intake has
increased 32 percent.
- Sugar consumption has been another cause of our expanding
waistlines. Sugar intake is simply off the charts. According to
the U.S. Department of Agriculture, people are consuming roughly
twice the amount of sugar they need each day, about 20 teaspoons
on a 2000 calorie/day diet. The added sugar is found mostly in
junk foods, such as pop, cake, and cookies.
- In 1978, the government found that sugars constituted only 11
percent of the average person's calories. Now, this number has
ballooned to 16 percent for the average American adult and as
much as 20 percent for American teenagers.
The days of the wholesome family dinners so near and dear to our
hearts, where we all sat around the kitchen table to discuss
events of the day, are now a part of our sentimental past. They
have been replaced by our cravings for take-out and fast-food. We
have gradually come to accept that it's "OK" to sacrifice healthy
foods for the sake of convenience and that larger serving
portions mean better value.
And, since I have been throwing-out statistics, here's one more:
Americans are consuming about 300 more calories each day than we
did twenty years ago. We should actually be eating less because
of our decreased activity level, but instead are doing the
opposite!
Decide TODAY that healthy eating and exercise habits will become
a permanent part of your life!
Begin to explore your values and thoughts and other areas of your
life where change may be required, and then take action. Begin
slowly, but deliberately to make improvements in the areas you
identify. And remember, it has taken a very long time to develop
your habits, and it will take some time to undo them…so be
patient!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.
by: Emily Clark
To say that Americans are obsessed with dieting is an
understatement! Pick up any magazine, tune-in or turn-on any
source of advertising and you're bombarded with the latest diet
schemes and food fads. More often than not, they are endorsed by
some familiar Hollywood celebrity, or promoted using some other
cleaver technique.
It's no mystery that the weight-loss industry has built a
thriving empire. In America, for example, we spend about 35
billion dollars every year on an assortment of weight loss
products and plans. In addition, we spend another 79 billion
dollars for medication, hospitalization, and doctors to treat
obesity-related problems. Even with this, the obesity epidemic
continues to spread. Sadly, we have become the heaviest
generation in our Nation's history.
The National Center for Health Statistics reports that we have
some very good reasons to be concerned about our weight-gain.
Americans, for example are packing-on the pounds faster than ever
before and weight-related medical problems are taking center
stage. Diseases like heart disease, diabetes and yes...even
certain forms of cancer have all been linked to obesity.
Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or
obese. That's up approximately 8 percent from overweight
estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing
to increase. Among children and teens ages 6-19, 15 percent or
almost 9 million are overweight. That's triple what the rate was
in 1980!
- Nearly one-third of all adults are now classified as obese. At
present, 31 percent of adults 20 years of age and over or nearly
59 million people have a body mass index (BMI) of 30 or greater,
compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height.
For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of
25.0 - 29.9 is overweight and 30.0 or above, is considered
obese.)
Modern life both at home and at work has come to revolve around
moving from one "seated" position to another: whether it's
television, computers, remote controls, or automobiles, we seem
to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For
entertainment, we can now just sit-down, dial-up our favorite TV
program or DVD movie and enjoy hours of uninterrupted
entertainment...
And all those simple calorie burning activities that were once a
normal part of our daily routine not so long ago? Long gone! You
know the ones I'm talking about...activities like climbing stairs
instead of using escalators and elevators. Or, pushing a lawn
mower instead of riding around on a garden tractor. And what
about that daily walk to school? Now, our kids complain when the
school bus happens to be a few minutes late getting to the bus
stop!
Along with the convenience of our affluent lifestyle and
reduction in energy expenditure, have come changes in our diet.
We are now consuming more calorie rich and nutrient deficient
foods than ever before.
Here are a few examples of what we were eating in the 1970's
compared to our diet today (information is taken from a recent
U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of
them are refined grains (white bread, etc.). Grain consumption
has jumped 45 percent since the 1970s, from 138 pounds of grains
per person per year to 200 pounds! Only 2 percent of the wheat
flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but
only because the U.S.D.A. includes French fries and potato chips
as a vegetable. Potato products account for almost a third of our
"produce" choices.
- We're drinking less milk, but we've more than doubled our
cheese intake. Cheese now outranks meat as the number one source
of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the
loss by increasing our intake of chicken (battered and fried), so
that overall, we're eating 13 pounds more meat today than we did
back in the 1970s.
- We're drinking three times more carbonated soft drinks than
milk, compared to the 1970's, when milk consumption was twice
that of pop.
- We use 25 percent less butter, but pour twice as much vegetable
oil on our food and salads, so our total added fat intake has
increased 32 percent.
- Sugar consumption has been another cause of our expanding
waistlines. Sugar intake is simply off the charts. According to
the U.S. Department of Agriculture, people are consuming roughly
twice the amount of sugar they need each day, about 20 teaspoons
on a 2000 calorie/day diet. The added sugar is found mostly in
junk foods, such as pop, cake, and cookies.
- In 1978, the government found that sugars constituted only 11
percent of the average person's calories. Now, this number has
ballooned to 16 percent for the average American adult and as
much as 20 percent for American teenagers.
The days of the wholesome family dinners so near and dear to our
hearts, where we all sat around the kitchen table to discuss
events of the day, are now a part of our sentimental past. They
have been replaced by our cravings for take-out and fast-food. We
have gradually come to accept that it's "OK" to sacrifice healthy
foods for the sake of convenience and that larger serving
portions mean better value.
And, since I have been throwing-out statistics, here's one more:
Americans are consuming about 300 more calories each day than we
did twenty years ago. We should actually be eating less because
of our decreased activity level, but instead are doing the
opposite!
Decide TODAY that healthy eating and exercise habits will become
a permanent part of your life!
Begin to explore your values and thoughts and other areas of your
life where change may be required, and then take action. Begin
slowly, but deliberately to make improvements in the areas you
identify. And remember, it has taken a very long time to develop
your habits, and it will take some time to undo them…so be
patient!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
About the Author
Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.
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