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Weight Loss Mastery – 54 ways success

Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don’t get fat “overnight” – so you should expect it to take a certain amount of time to lose that weight again, but don’t give up! Persistence, Determination and Grit – They should be your watchwords. These tips work – if you stick to your plan!

1.    Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.
2.    Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health.
3.    Limit alcohol consumption – each serving contains 100 to 150 calories.
4.    Eat fruit at least twice a day.
5.    Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.
6.    Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.
7.    Gradually increase the length and frequency of your workouts.
8.    Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it’s the most accurate reading.
9.    Give yourself a non-food reward for every 5 pounds lost.
10.    Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.
11.    Use smaller plates.
12.    Bring your lunch to work at least three times a week.
13.    Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.
14.    Stop eating while watching television.
15.    Have someone else put away leftovers.
16.    Buy a good low-fat, low-calorie cookbook or magazine subscription.
17.    Try two new reduced-calorie recipes a month.
18.    IMPORTANT – Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.
19.    Don’t read while eating.
20.    Have a sweet treat once a week.
21.    Keep healthful snacks at home and at work.
22.    Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce.
23.    Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something.
24.    Substitute herbs and spices for salt.
25.    Shop for food when you are not hungry, and use a shopping list.
26.    Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute.
27.    Eat three vegetables a day.
28.    Always eat sitting down.
29.    Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”
30.    Take a walk when you’re stressed or angry.
31.    Eat two dairy products a day—be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.
32.    Order dressings and sauces on the side and apply them with a fork.
33.    Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.
34.    Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
35.    Cook with chicken broth, nonstick cooking spray, wine or water.
36.    Drink eight 8-ounce glasses of water a day.
37.    Shrink portion sizes of meats and starches, and pile on the vegetables.
38.    Ask how the food is prepared when ordering in a restaurant.
39.    Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size – these foods still have calories!
40.    Select clear broth- or tomato-based soups over white soups.
41.    Keep the junk foods out of sight in your home and workplace.
42.    Take walking shoes or a jump rope with you when you travel to keep up with your exercise.
43.    If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.
44.    Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.
45.    Avoid batter coating or breading.
46.    Use two egg whites in baking instead of one whole egg.
47.    Stretch during television commercials—arm circles, leg lifts, head tilts, etc.
48.    Eliminate the butter on your rolls or popcorn.
49.    Learn to say “no” gracefully when a friend or relative offers you a second helping.
50.    Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.
51.    Ask for less cheese. Have you ever tried tomato pie?
52.    Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.
53.    Add more low-fat soy products to your diet for the soy protein and health benefits.
54.    Forgive yourself when you slip—and make the next food choice a healthy one.

Weight Loss — It’s In Your Head

Weight Loss — It’s In Your Head

Weight Loss Information

Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself fr
When you truly consider the weight-loss process, the battle waged is mostly in your mind. “Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It’s so caloric and filled with saturated fat. I’m such a pig. I have absolutely zero willpower.” It’s no wonder you’ll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.

What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you’re using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to “I’m such a pig” which clearly mislabels who you are, respond with “Pigs are animals and I am human. I don’t have to be perfect.”

Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding “distorted” thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge:

Shoulds. Should statements are more about other people’s values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. “I will eat up to two Hershey kisses daily and thoroughly enjoy them.”

All-or-Nothing. This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. “I’ve ruined my diet by eating all that pizza. I can’t stay on a diet and I’ll just always be fat.” Maybe the problem does not arise from the behavior… maybe the problem is with the diet that does not allow for pizza. “I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger.”

Good Foods/ Bad Foods. If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. When one eventually succumbs to eating the forbidden, French fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of “I ate those fries which are so bad for me” to “I really enjoyed that small portion of fries. They really satisfied me.”

Body Distortions. Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which “looks five months pregnant, although your last baby was nine years ago” tell yourself “my body has given life” or “my body enables me to go where I want to and allows me to have fun.”

The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you’ll have greater weight loss success.

About the Author

Helene Haber is a Holistic Lifestyle Coach who works with women and men to enjoy their lives free of weight and health concerns. By using a holistic approach, Helene balances the emotional, spiritual and physical factors in her clients’ lives to make their hearts sing. Ms. Haber may be e-mailed at TopCatHelene@aol.com for a complimentary consultation.

Getting the Universe to Work for You





Weight Loss Information


Wouldn’t it be great to know that you have something as enormous as the Universe working in your favor? To know that such a force was pushing for your success would mean that success was only a matter of WHEN, not IF.

The good news is that this support is easy to access by doing one simple yet very important thing – giving before you receive.

You may have heard this expression before, especially with parents convincing their child to share with their friends or siblings. By giving before you receive, success will be drawn to you and your business.

How does it work?

The act of giving something without expecting anything in return sends to the Universe a message. This message says “I am prepared to help others regardless of whether I receive any material benefits for my work”. The Universe hears this message and responds in kind by rewarding you many times for your efforts (and never how you expect).

This concept might seem far-fetched, but there are already thousands of businesses that employ this principle everyday. I can almost guarantee that you have been at the receiving end of it in the last six to twelve months. This principle can be seen when a business gives away a free report, ebook, a free consultation or teleseminar. It is the act of giving something of value away to your customer for NOTHING, in the hope that they will benefit from what you are offering them.

When you give something away, the recipient feels a sub-conscious desire to give something back in return. It is unavoidable – all humans feel the same, even if they don’t know it. This rule is known as the Rule of Reciprocation. But in order for this rule to be effective, the recipient must feel that the gift was given in the right spirit – the Spirit of Giving.

Here is an example. You have a report that can help others loose weight. This report has taken you four months to research, prepare and edit it, getting it into a format that others can download and print. You decide that due to the large number of overweight people in society, you will give this information away for free. Obviously, you would like people to read it and return to buy weight loss products or a series of weight loss reports that you intend on writing. However, even if they didn’t return you would still offer this report for free because you feel strongly about helping others lose weight. This is the Spirit of Giving.

If your customer feels this Spirit when receiving a gift from you, they will want to return the favor and give something back, such as their email address, an order or a referral to their family and friends.

By giving away something of value to help others, the Universe will work very hard to help you. Not only will the Rule of Reciprocation bring you rewards, but other opportunities will come your way, such as large orders in the future, joint venture opportunities with others, and positive word-of-mouth exposure for your business.

If you have a website, then offer something of value to your visitors. This might be a report, ebook, or a voucher that can be redeemed for product at a later date. If you have an off-line business, then perhaps provide an information booklet, a free initial consultation or giveaway with a purchase.

The act of giving before you receive will not only bring you countless benefits, but will enable hundreds and eventually thousands of people to benefit from the valuable gift that you have provided them. Your business will grow, and even more people will benefit from your actions.

I assure you, the Universe rewards such efforts.

About the Author

Matthew Tibble operates http://www.BusinessPlanningMadeEasy.com, a site dedicated to business owners to help them achieve their business goals. A combination of sales and marketing experience over the past 9 years & a strong passion to help small businesses improve their success has led to the development of business and marketing planning services. Please visit http://www.businessplanningmadeeasy.com or email info@businessplanningmadeeasy.com.

Exercise and Losing Weight for Life





Weight Loss Information


Do you ever feel like you are working out so hard and nothing seems to happen. You can’t seem to lose that last few pounds, increase that bench press or tighten up those triceps. Why? 


Why do doctors only recommend that you take antibiotics for a short period of time? The only are affective for a short while because the body builds up an immune system to them. One of the biggest mistakes we have all made in our quest for good health is to get in our comfort zone and do the same old workout routine and eating plan. Guess what? Your body adapts to these daily routines and gets bored and stale.  


Exercise and losing weight is a constant pushing of your bodies mental and physical potentials. Arnold Swartzneggar once said, “Life is about the last three reps of an exercise.” In order to get anything out of it, you have to push yourself.  


This is hard to explain, but after about ten weeks on the same workout plan and after eating the same foods at each meal, the body adapts and the heart rates go down and the muscles are not overloaded anymore. What is the answer then?  


If you learn no other key to weight loss or exercising learn this: you have to constantly shock your body into progressing. If you can keep you body from getting use to things you will have a better chance of losing weight and keeping longevity into your workout.  


However, this will take some thinking ahead on your part. If you start getting edgy, poor sleeping patterns, soreness or any other unusual aches this is probably what is happening. Try to avoid the number one mistake people make in allowing your body to figure out what your game plan is. Do this and you will consistently see progress.

 ABOUT THE AUTHOR 

Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Best selling author of the Changing from the INSIDE book series. Discover the common sense way to lose weight with out dieting. A proven formula the doctor’s DON’T want you to know about.  For FREE MINI COURES click here www.resolutions.bz

Change Habits, Change Weigh



Behaviorists’ Stages of Change model can help you unravel unhealthy habits and reweave healthy ones.
So you’re determined you’re going to do something about your weight. But what? Being overweight is not in itself a behavior. You don’t do overweight. Being overweight is an outcome of many behaviors that add up to consuming more calories than you’re expending. (Yes, there’s a genetic component too, but you can’t change that.)

The good thing is that this gives you lots of places to start moving toward your goal of losing weight. The challenge is sorting through them all and finding what will work best for you. So here’s the question: What are you most ready to change?

Behavioral researchers have identified five stages in behavior change:

1. Precontemplation: You’re not even considering it. No way you’re gonna give up your pizza and beer. Gym-going is not for you. Why walk when you can ride?

2. Contemplation: Well, maybe you could live without pizza and beer every week. Gym is out, but you always liked swimming, maybe a pool. The walk in the park with your friend was pleasant last weekend, maybe you could do it again.

3. Preparation: Next week you’re going to skip that pizza. You found out the local Y has a pool and their family rates are affordable. You talked to your friend about doing more walks sometime.

4. Action: Two weeks and no pizza. You joined the Y and you’ve swum laps there a couple times. You and your friend have gone walking the past three Saturday mornings.

5. Maintenance: The weekly pizza has been a thing of the past for six months. Swimming is so much a part of your daily routine that you don’t feel right if you skip it. Those Saturday walks are don’t-miss tradition.

In fact, this readiness to change model is behavior-specific. That is, you might be in the action stage with the pizza but still in precontemplation on that exercise stuff. You’re not likely to be very successful if you flog yourself for not swimming laps every day, what you want to do is move yourself to the next stage: List the pros and cons of regular exercise and guess what, you’re thinking about it and that means contemplation.

So think about the behaviors you can change to lose weight. What stage are you in for each of those behaviors? In each case, what can you do to move yourself to the next stage? What are you most ready to change.

We explore readiness to change in my free teleclass, “The Real Skinny on Weight Loss: Don’t Diet, Do It.” You can get details and register at www.teleclassinternational.com/catalog.phtml?keywords=MH-RS

About the Author

Michael Hallinan is a personal coach helping clients find their healthy way to their healthy weight. Subscribe to his free email newsletter of tips, support and motivation at http://www.healthyweightcoaching.com.

Forget All About That Calorie Counting Crap And Learn How To


That’s a pretty “in your face” statement, but really it’s frustrating for me to see and hear all the different admonitions coming at me from sources I am not absolutely convinced have this whole thing nailed down tight.

For example, when I’m in the dressing room at the pool, I’ll hear discussed all kinds of complicated systems involving a myriad of vitamins and health foods. Well, I guess some do have merit but, from what I hear, you’d need to be walking around with a calculator and a calorie counter; it’s just so time consuming and so fussy, who can sustain that kind of diligence in checking everything they eat? And then I get to the checkout at the supermarket and just about every magazine front page shouts out the answer to all your diet problems. Somebody very good is taking those Oprah cover shots and picking the clothes “oh so carefully”!!

Anyway, that’s my rant over; so what do I have to offer that’s so much better? Well you can “chuck“ the calorie counter and forget the calculator and get back to just applying some common sense. Now let’s be honest here, do you really think you are going to benefit from eating French fries, potato chips, nachos, cakes, cookies, doughnuts, cheese burgers, etc.? (and what does “etc.” mean, well just about any of the processed foods that are fried in their production).

In fact if we avoided pretty much ALL the processed foods, you wouldn’t be far off a very good start to an effective diet plan that would yield lasting results.

But, and here’s the bad news, you have to put in some exercise. It can be any activity that gets your body moving and your system turning over, but you have to do something more than just watch what you eat. So find something you will probably like doing because you want to feel inclined to do it more and more, not dread, or have to drag yourself to whatever it is. For example, if you like the golf idea go for that, and bear in mind that it seems to be true that when we get better at something we like to do it more, so if you fancy golf but are not yet very good, be patient and keep at it because as soon as you get better, it gets awfully easy to show up and play.

Naturally, for me, swimming is a great choice and just getting in there and swimming laps sets the slimming and slenderizing process in motion. I don’t know anyone who has “thickened-up” by swimming. Ladies, want slimmer ankles? Get on down to the pool and do a little legs-only with the kickboard. It works!

So, as I said, try to find an activity that is going to lead to an increase in your participation. Heaven forbid, you might actually enjoy it!

About the Author

Gordon Black is a world-ranked Master swimmer and Canadian national record holder. A member of the British swim team in the late ‘60s, after thirty years out of the pool, last year Gordon returned to competitive swimming in the Masters forum. He offers an online weight loss, fitness and motivational coaching service through his web site http://www.gordonblack.com where his competitive comeback is chronicled. He is currently working on a book based on his own weight management and fitness system.
gordon@gordonblack.com

Safe and Easy Weightloss


  1. Never leave home “starving.” Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.

  2. Don’t go food shopping on an empty stomach! You’ll be tempted to buy everything in sight.

  3. Don’t be tempted by treats. Store them out of view, off counter-tops and as out-of-reach as possible.

  4. Don’t eat in front of the TV. Watching the boob tube — instead of watching your plate — lulls you into overeating. Also avoid being tempted by food and snack commercials.

  5. Make it a rule in your house to confine your meals to the dining room or kitchen table! Never eat standing up! This leads to mindless snacking.

  6. Think before you drink. Alcohol adds lots of calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices. Hangovers can cause wicked cravings for fatty or high carbohydrate foods that can sabotage any attempt at weight loss.

  7. Fill up on soup first. Begin every meal with non-cream hot soup; it forces you to eat slowly and fills you up so you won’t overeat.

  8. Take time to taste your food. Don’t gobble food down! Rushing through your meals doesn’t give your brain the time that it needs to signal your body that you are full.

  9. When dining out, request sauces and low-calorie dressings on the side.

  10. There is no law that requires you to finish everything on your plate.

  11. Prepare a shopping list (with menu ideas in mind) and stick to the list. Avoid being tempted by bargains that grocery stores place on the outer aisles and at the back and the front of the store. The healthiest foods are usually in the long narrow aisles.

  12. Use non-stick pans to reduce the need for cooking with fat.

  13. If you must use oil, try a flavorful one like olive or sesame oil. Now remember, a little goes a long way! Make just a spritz of oil go even further by buying a Misto. A Misto is an aerosol can that you can fill with a good fat such as olive or canola oil.

  14. A pinch of grated cheese or blue cheese will provide a flavorful kick without adding a lot of calories to a salad or grain dish.

  15. If you cook in large quantities for your family, store leftovers in individual serving size containers. This is a way to practice portion control for yourself so you don’t eat too much at one sitting.

  16. Nibbling off someone else’s plate may seem harmless — but those calories do add up!

  17. Drink six to eight glasses of water a day. A beverage before mealtime will also help you feel full faster and longer. Water also helps your body digest food, which is especially important now that you’re eating a fiber rich diet.

  18. Store really tempting treats in opaque containers or silver foil — and stick them in the back of the refrigerator. Out of sight out of mind!

  19. Are you stuffing yourself? If you have to loosen your belt a few notches after meals you’re definitely eating too much!

  20. Mashed bananas, prunes and apple sauce are great baking substitutes for fat, especially in bread, brownie and cake mixes.

  21. When you choose to eat “fast food,” choose wisely: skip fried foods; avoid large portions; and opt for a small hamburger.

  22. Sautй foods, if possible, in chicken stock, low-sodium soy sauce or water, instead of fat.

  23. When cooking, broil, bake, roast, boil or stir-fry and let the fat drain. A George Foreman grill is an excellent investment for those who want to eat meat and avoid eating the fat drippings too!

  24. Sauces and soups can be thickened with a puree of potatoes instead of cream.

  25. Instead of eating any product directly out of the box, pour a reasonable portion onto a plate or bowl, and put the box away. This also prevents mindless snacking.

  26. If a recipe calls for Ѕ a cup of oil, cut that amount in half, your taste buds won’t know the difference — but your waistline will.

  27. Add spice to your life instead of fat; fresh herbs will perk up any dish without adding calories. Experiment with different ethnic foods and seasonings; they’re full of flavor — not fat.

  28. Freeze leftovers immediately so you can’t raid the refrigerator later.

  29. Watch portion size by dishing out meals and bringing plates to the table. Don’t set “bottomless” bowls and platters where they’ll tempt you to reach for more, unless it’s a salad or a bowl of vegetables. You can never get enough of those greens.

30. Start saving for that new outfit now! When you reach your goal weight, you can buy yourself some fashionable new clothes!

Publisher & author: Roy Barker. Roy has an indepth and long established background with the vitamins, minerals and health industry and has researched and experimented with many diets over a thirty year period. Roy is also the author of Safe and Easy Weightloss, an e-book based on the Mediterranean Diet and often used by those with heart conditions and those who seek a quick and safe way to shed weight. It can be viewed at http://www.safe-and-easy-weightloss.com. Further articles and related sites can be found at http://www.weightloss-diet-health-vitamins.com