Success in any endeavor, including health and fitness, begins with the thoughts that you want to attain something. Your desire needs to be strong enough and clearly defined before you will begin to take action. Before you begin to successfully lose weight you need to make the necessary changes, and seek out the ways and means to reach your desired goal. You have to adopt a “no excuse” attitude and stay focused on your goals.
Do these excuses sound familiar? “If I just had more time, I would be exercising regularly.” “I tried to eat low-fat today but my kids wanted pizza.” “Every time I plan to exercise or eat healthy, something always comes up.” “Eating healthy is too expensive.” If we continue to blame outside factors, we will continue to get the same results. Many truly believe these excuses are something totally out of our control preventing us from reaching our goals. We think that something, or someone else, is responsible.
The number one and most important step to losing weight successfully is to take 100% responsibility for your actions, which means, you are fully responsible for everything you put into your mouth. Everything you eat is a decision you make. Decisions like whether or not to eat that chocolate cake. Each decision you make you are accountable for. This may sound harsh, but it is a truism.
You’ve heard the buzzword used by motivational speakers, Proactive. It means more than just taking initiative. It means that we have the responsibility (response-ability) for our own lives. Highly proactive people don’t blame others or circumstances for their behavior. Their behavior is a product of their own conscious choice and willpower.
Next time you’re faced with an excuse outside of you, change the way you think and develop a strategy to tell yourself that you can do it. Once you realize the power you already have inside of you, overcoming obstacles will be easier. A few successes will build your confidence and help you grow and be able to commit to something you want to do or have. Self-talk can make us or break us. Allow your self-talk to help you be proactive toward your health and fitness goals. You already have, inside of you, what it takes to succeed.
Two successful tools are a food journal and appointment scheduling.
1. The food journal is used to write down everything you eat. You will think twice before you eat knowing you have to write it down. Then you can look at your journal to see how the extra calories sneak up. A weight loss coach is also a good strategy to help you become accountable and learn about healthy eating.
2. Schedule your exercise time just like scheduling a meeting or doctor’s appointment. Many clients are successful with their fitness goals working with a personal trainer because they have the appointment scheduled and are less likely to blow it off because of the appointment. Discipline yourself with regularly scheduled exercise time. This will increase your consistency and help you get to your goal.
You have the power to control your life and behavior. Recognize the excuses and take the action, now! For more information, motivation and tips on weight loss, go to http://www.healthcavalier.com
What’s the best way to lose weight for the summer? Here is practical advice on personal motivation, food tastes and cravings, what to eat, how much exercise to take, and other pointers to keep you focused on your diet and improve your shape for the summer.
Being overweight in the summer heat is no fun. And exposing a fat stomach or fat thighs isn’t exactly pleasant when everyone else around you is wearing gnat-sized beachwear and drizzling oil onto wasp-like abdomens. In fact, for people carrying excess weight, summer can be an unpleasant trial involving countless opportunities for embarrassment and discomfort. So let’s take a look at how you can reduce some of your fat and make next summer a happier experience. But first, a warning.
One guaranteed way to fail is to look for a “short cut” weight loss method or diet. You know what I mean: the type of program that promises “a fast effortless way to reduce weight”. In my experience, none of these diets or pills actually work, and the medical evidence is quite clear: the maximum rate of sustainable fat loss is between 1 and 2 pounds per week, perhaps a little more if you are obese. Besides, if a brilliant scientist did manage to concoct a formula for rapid effortless weight reduction, overnight he would be more famous than Einstein. He certainly wouldn’t be peddling his program in 30-second TV infomercials or mail-order advertisements. So for the sake of your sanity as well as your financial health, don’t waste time on weight loss methods that make extravagant claims. If you don’t believe this, think of any of your overweight friends who favor the short-term “lose 20 pounds in two weeks” type of approach, and ask yourself why they are still overweight.
You can’t lose much weight in a week or two. You need about three months to make a significant impact on your body shape. Remember, the human body is interested in survival, not cosmetic appearances, and since rapid weight loss is a symptom of disease not good health, the only guaranteed way to improve your body shape is to adopt a gradual approach of healthy eating and increased exercise. In three months, you can lose about 26 pounds – more than enough for most overweight people to experience noticeable health improvements as well as a much leaner body. And by reducing your weight gradually in this manner, you have far less chance of weight regain, so if necessary you can continue losing more with less danger of incurring a weight loss plateau or other obstacle.
No one likes to change their habits. So if you want to change your eating and exercise habits, you need a strong motive – something to keep you dieting and exercising when boredom sets in. Whatever motive you choose, it must be something more powerful than the urge to eat tasty high calorie foods in front of the TV!
Anything that commits you in advance to achieving your weight loss goal, makes a great motive. So be bold. Book an expensive beach holiday, or buy some gorgeous clothes to fit the body you want to have at the end of your diet program. Both these actions require you to succeed, and therefore provide constant motivation along the way.
Whether you’re trying to lose weight for the summer, save money or pass exams, an important piece of the motivational jigsaw is your ability to be positive about making short term sacrifices. The choice is fairly simple: you can focus on the “deprivation” involved in giving up certain foods, or you can focus on the benefits you will get by not eating these foods. Sadly, many dieters focus on feeling deprived. After a while they see their diet as a burden, a bore, an evil necessity. This is why so many of them quit. They can’t “see” the benefits that weight loss will bring them. If you want to improve your body shape for the summer, you must avoid this trap and appreciate the longer term benefits you will receive by making short-term adjustments to your lifestyle.
Many of our tastes, food cravings, and general attitudes to food are strongly influenced by what we eat and drink. I know countless mothers with families who have reported astonishing changes in their personal and family eating habits after less than three weeks of improved eating. Point is, the average modern diet is loaded with sugar, fat and sodium, all of which condition us to want more of these items. But if you can break out of this dependence on junk-ingredients for even 2-3 weeks, you’ll notice a huge difference in your tastes. Which brings me to healthy eating.
In my experience, one of the most effective weight loss strategies is to focus on healthy eating. I’m not saying you shouldn’t stand on your weighing scales, just don’t measure progress exclusively by what the scales say. Be aware that it’s just as important to enjoy your food and feel good about your change of eating habits. And any diet you hate is guaranteed to fail, no matter how much weight you lose, because as soon as you achieve your goal, you will revert to your old eating habits and regain every pound lost.
In a nutshell, a healthy diet involves
(1) More home-cooked food, less eating out.
(2) More fresh fruit as snacks.
(3) More fresh vegetables as snacks and with meals.
(4) More beans as sides or in stews.
(5) More dense chewy bread, less refined white breads and bread snacks.
(6) More fish, skinless chicken/turkey, less red meat.
(7) Smaller servings of red meat, larger servings of vegetables.
(8) Eating low fat dairy foods.
(9) Adding less fat in the form of butter, mayo, sour cream, to the food on your plate. This is a huge source of excessive calories.
(10) Stocking up with healthy snack foods to keep hunger at bay. If you fill up with healthy nutritious calories, you won’t want the junk foods that hunger makes you eat. As far as weight management goes, hunger remains Public Enemy Number One.
Exercise does burn extra calories and therefore does help to widen your calorie deficit. But it’s direct effect on weight loss is typically quite small. In fact, it’s not uncommon to gain weight when you start exercising. The real weight reduction benefits of exercise are indirect ones. It raises our metabolic rate, helping us to burn calories at a slightly faster rate, and improves our mood, which typically reduces our need for comfort-eating. However, don’t overdo your exercise workouts. I’ve lost count of the number of dieters who started exercising too vigorously and burnt out within 3 weeks. Ideally, start with 45 minutes/day of any physical activity you can easily manage, and very gradually increase the duration and intensity. Listen to your body at all times, and be sure to loosen up beforehand and wind down afterwards.
If your goal is a waistline you can proudly display in the sun, then don’t wait until it happens to “see” it. Visualize it from the moment you start dieting. Visualize yourself walking along a beach, or lying next to the pool with a perfectly flat stomach. Whatever your ambition for your weight or body, get used to visualizing it in the greatest possible detail. Because “seeing it” is the first step to making it come true. As they say, one picture is worth a thousand words.
If you have a lot of weight to lose (100 pounds+), you may not think that losing 26 pounds in three months is particularly worthwhile. If so, ask yourself this question. What’s the alternative? No matter what method you choose, you won’t lose weight any faster, so it’s only a question of when you start and how long it’s going to take. I can answer the last question right now. Losing 100 pounds takes about a year – typically a little longer to allow for disasters along the way. Fifteen months would be a more realistic time span to reduce weight by this amount. This is nothing. Just visualize yourself walking down the street 100 pounds lighter, and tell me that eating healthily for 15 months is too high a price to pay for such a wonderful prospect.
If you really want to lose weight for the summer, your first priority is to find support. Join a diet-group at work, or a fitness class, or go to weight loss meetings. Or join an online forum. Losing weight on your own is perfectly possible, providing things go well and your scales keep saying nice things. But when difficulties arise, as they surely will, having the support of real people can make all the difference between success and failure.
For most of us, we work for many years to find a nutritional and/or a fitness plan which just works. Meaning it needs to fit into our individual lifestyle so it doesn’t feel like we are restricting ourselves. Many of us have tried “diet” programs only to return to our old habits.
Even though research has shown fiber to
be powerful for a healthy body, many people aren’t taking this nutrient
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When you make a decision to begin a healthy lifestyle, most people will have weight loss as a goal. Most folks don’t know where to begin and that’s where Health Cavalier comes in with Weight Loss Basics for Results.
So you’ve decided to shed a few pounds! You realize that to achieve this goal, a natural course of action is to get more physically active. While this is necessary, creating a weight loss meal plan is more important to achieving your fitness goals.
Often, when people set out to lose weight they will sometimes seek out supplements to help them achieve their weight loss goals. However, you do not need to look at supplements, because a much simpler answer is staring you right in the face. Besides, there are no guarantees that a supplement will do what it claims and not all supplements are created equally. Following a series of proven weight loss tips is a much better option. Remember quality supplements should be used to “supplement” an already healthy lifestyle, not to be used instead.
Here are 7 simple weight loss tips that will help get you started: