Category: Weight Loss

Confessions of  a Personal Fitness Trainer

As your personal fitness trainer my passion is to teach, coach, understand, push, prod, cajole, investigate,research and apply, over and over…

As a ‘Fitness Role Model’…well…I feel vulnerable with weakness, so, in hopes we can all learn, from my own weakness,here goes…My Confession.

Last year I had a number of clients who started stubbornly on the Atkins diet despite my warnings. Immediately I saw almost profound results in their weight loss. I reminded them it was the loss of water weight, and warned of the strain on the kidneys and the high cholesterol risk.During this time I was mastering my yoga practice as a complete vegan but found that my immune system had been profoundly compromised and I was currently on my third cold for the fall season Atkins was in the media again because of new study results indicating lowered cholesterol. I went to the Atkins book yet again with a more open mind, and decided to try the diet. I liked the contrarian view point to the current AMA position of the low fat diet, which seemed to be producing a society of increasing obesity. Atkins view of sugar as the culprit making you fat, not fat, made sense and the extra work from all the protein for the kidneys… it’s benign. I wanted to use his diet as a tool to get myself entirely off of any sugar.
I started out on the high protein, low carb aspect of the diet. As I reintroduced the animal proteins into my diet I could feel myself get stronger and the colds, finally stopped. I also saw my muscle bellies start to open and swell again. The cold of winter was not as painful as it had been while on my vegan diet.
I then summoned up the courage to start bringing fats into my diet, including bacon, egg yolks, cream cheese, heavy cream, whipped cream, even bacon rinds. On a daily basis I would marvel at having eaten these “forbidden foods” only to awaken the next day thin, svelte. I couldn’t believe this, result! I was loving eating all these foods so familiar yet banished since …childhood I was in full swing eating the high fat, high protein, low carb diet at the time when the pictures on my website were taken. www.vitalsignsfitness.com I felt strong, but I had no energy!!! My walks on the beach were lethargic, I had to force myself to go that extra mile. I was thin but I felt like a beached whale. My love affair with Atkins continued a few more months. I followed his prescriptions religiously. Eventually I had to add more carbs, I needed more energy. By carbs I mean vegetables, salads and whole grains. At this point I gained back the total of two pounds I had lost on Atkins. Body fat went from 16% to 18%, my energy was better. After 7 months I decided it was time to get the blood checked out and to my horror discovered that my cholesterol which had always been around 150 had rocketed up to 300!! Luckily my HDL to LDL ratio was still at a healthy level. Thanks to my forcing myself to exercise, I kept my HDLs high.
I immediately started drinking hot lemon juice with cayenne pepper every morning to clean my blood. I have now thrown away all the high fat foods and have once again, come back full circle to moderation and balance. A balanced diet. It takes a little more discipline but my energy is back and I can now eat the same meals as my husband so dinner preparation is simpler. My weight has not changed since I gradually introduced the carbs. I avoid at all costs the “white foods” flour, sugar, milk. I drink unsweetened soy milk I avoid foods in packages, boxes and bags. I feel a fine layer of fat but that’s okay its winter, I need it, and in the summer, heat always melts it off. I am completely off sugar and alcohol to keep blood sugar low.

Log into www.vitalsignsfitness in the Chat page where a discussion has already begun re: Atkins and other dietplans, add your comments or just read and muse. Or go to the Nutrition Program page and find out how many calories (protein, carbs, fats) you should eat to sustain your current or ideal weight.

Deborah Caruana RN, AAHRFP, NASM, ACE,
www.vitalsignsfitness.com
email

deb@vitalsignsfitness.com

ABOUT THE AUTHOR

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.



©2015 – All Rights Reserved

Weight Loss For Webmasters

Weight Loss Information

Weight-Loss For Webmasters

Are you gaining weight sitting in front of the computer? It’s
easy to do.

It’s easy to get stuck in a rut and forget about your health
needs. Heck, this web business stuff is fun, well most of the
time at least.
For a free special report to help you get motivated to lose weightclick here.

Whether you’re putting together a new site, tweaking a sales
letter, developing a new ppc campaign, or putting up landing
pages, it’s all very exciting. Just thinking about the potential
and possibilities can make even the most skeptical jump up and
down with joy and enthusiasm.

Yes, it’s exciting. You spend hours and hours learning. You set
up your website, getting it just right, developing your marketing
plan, writing and networking. Sometimes you spend even more hours
trying to figure out why things won’t work and how to get
unstuck. Ever been there?

You’ve had your head buried in the keyboard and before you know
it a month has gone by. Your pants are tighter, you have to
loosen your belt a notch, you weigh yourself and Yikes! you’ve
gained 5 lbs.

It’s easy to do. You’re busy. You’re starting to see some results
with your web business. You’re getting some sign-ups for your
newsletter, meeting people on the forums you frequent and maybe
you’ve even made a sale or two. Hallelujah!

You’re so excited and pumped that your mind races around all the
other ideas in your head for even more websites and strategies
and you can’t wait to start them. Now you spend even more hours
on top of the other hours you spend in front of the computer.

Hold on! Sit back and take a deep breath because another month
could go by and you could gain another 5 lbs. or maybe even 10.
So I ask you, if you keep doing this how much will you weigh in a
year? See what I mean?

It doesn’t have to be that way. You can still spend time in front
of the computer getting your web business even more successful,
developing more web sites and control your weight, maybe even
lose some.

How, you ask? Well, the first thing you have to do is recognize
that you can’t keep doing what you’ve been doing and expect to
control your weight. I know it’s hard not to fire up the computer
first thing in the morning especially when you can’t wait to see
how much money you made overnight. Yes, it does happen.

But whether you have good news or bad sitting in your in box
before you know it you’re clickin’ here and there and two hours
have gone by. But, but, you say, I have emails to check, stats to
check, I have to visit my forums and on and on and on.

Maybe you brought in your coffee before you sat down. Maybe you
even grabbed a bagel or a donut as well. But now it’s 10 am. and
you haven’t even brushed your teeth, washed your face, or combed
your hair. You’re still in your jammies or sweat pants and you
figure, oh well, I’ve got lots of work to do today.

So you dive in even deeper. You put up new pages on your web
site, brainstorm a new ppc campaign, answer emails and etc, etc.

By now it’s mid-afternoon and you’re starved. You open the
refrigerator and grab the easiest things. You go to the pantry
and grab more easy things. Usually highly processed sugary and
starchy stuff. Who has time to cook! You’ve got work to do! And
so you sit down with a sandwich, some chips, some cookies or
donuts and a soda.

Before you know it’s almost dark. The house is a mess, there are
papers all over, the bed is not made and you still have to take a
shower. Oh, and one more thing, how about dinner. Who has time to
cook? So you go down to the corner junk food drive through
because you certainly can’t get out of the car in those sweat
pants.

What’s wrong with this picture? Sure, it maybe an exaggeration
but if you’re ignoring your health it’s a recipe for disaster.
Being sedentary (sitting in front of the computer) and not eating
right are bad for your health. Add not exercising to the mix and
you may not be around long enough to reap the rewards of your
hard work on that internet business.

They have a saying in real estate. Location, location, location.
Well, I have one for weight loss and control. Routine, routine,
routine.

As a webmaster you already have a routine. You already have
habits and things you do everyday in your business. You just need
to spend sometime figuring out how you are going to take care of
your heath needs while growing and managing your business. How,
you ask?

It’s actually pretty easy. Most of us are creatures of habit. To
control your weight and lose some you just need to become a
creature of good habits. It’s that simple. Think routine,
routine, routine. Develop a healthy routine and follow it day in
and day out. Here are some ideas to get you going.

Exercise In The Morning

The best thing you can do for your body and your mind is to
exercise in the morning. You can go for a walk, jump on the
treadmill or go to the gym. The idea is to put the time in.
Exercise is the most immediate thing you can do for your health.

Use the time to brainstorm a new business idea or plan your day.
If you’re on the treadmill at home or go to the gym you can read
while on the cardio machines. You can even listen to the latest
teleseminar you downloaded to your mp3 player.

Exercise gets your blood going and your body producing those “I
feel good” chemicals. You will have more energy and less stress
if you exercise. Your day will be more smooth and productive
because of the positive attitude you get from exercising.

It’s important to exercise in the morning because if you wait
until later in the day surely something will happen and you won’t
have time to do it or you just won’t feel like it. The later in
the day it gets the more excuses you’ll come up with why you
can’t exercise.

And don’t buy into all the “lightweight” exercise advice from
diet doctor gurus who’ve never had a weight problem in their life
or some government agency mouthpiece that you only need 30
minutes three days a week. B. S. As I once heard a cardiologist
claim “if you’re not sweating you’re not exercising. So, make it
count, get that heart rate up there, that’s why they call it
cardio.

Act Like Your Going To The Office

Even though you work at home act like you are going to the
office. Do what you would normally do to go to work. Take your
shower, shave or put on your makeup, do your hair. Get dressed.
Now you don’t have to go so far as to put on a suit and tie or
wear high heels, but do dress up a little. Business casual would
be good.

A home business can be very lonely and isolating. You can lose
your sense of professionalism real easy. You get sloppy. Put up a
mirror by your workspace. Look the part. Be the part. After all,
you are the proud owner of a successful and profitable home
business right? You’ll be surprised how it will improve your
attitude, your performance and your results.

Schedule Your Lunch And Break Times

When you have a “regular” job there are breaks and lunch times in
your workday schedule. Have a regular start time, break times and
lunch times. Eat breakfast before you even start up the computer.
If you work through the evening make sure you have a regular
dinner time.

Plan ahead. When you cook, make enough for a couple more days.
You can do this especially when making soups or stews. Know ahead
of time what you are going to eat. Don’t just open the pantry or
refrigerator and ponder. That’s just asking for trouble. Trouble
in the hips and waistline that is.

Eat at the regularly scheduled time. Remember routine? Don’t eat
at your desk. That’s a very dangerous habit. If you do and you
want to stop it just put up a big mirror by your workspace and I
bet you stop soon. Having something nutritious between meals is a
good idea. Just go to the kitchen and sit at the table.

Try to include protein at each meal and snack. Protein will
satisfy you, curb cravings for junk and keep your mind sharp and
alert.

Drink Plenty Of Water

Water plays a big role in weight management. Most people are
dehydrated. Many times when we feel hungry we are just thirsty.

It is widely recommended to drink 8 eight-ounce glasses—64
ounces—of water a day. That’s not enough. Your body uses 32
ounces a day just to aspirate your lungs. Your liver, heart and
kidneys need water to function properly. Your skin, the largest
organ needs water and it gets it last after everything else. So
if you’re looking a little wrinkly lately drink up. It’s the
difference between a grape and a raisin or a plum and a prune.

A minimum of 12 eight-ounce glasses is recommended for good
bodily functions. Water flushes metabolic waste from your system
when you are trying to lose weight. Most importantly your liver
produces bile, which metabolizes fat, and it needs plenty of
water to function properly.

Get Plenty Of Sleep

Recent research has shown that not getting enough sleep causes
weight gain. Lack of sleep puts your body in stress mode and you
produce certain hormones like cortisol that cause you to store
fat especially in the belly. That’s not good.

You need 7 – 8 hours of sleep a night. Many people walk around
sleep deprived. They are not functioning at their best. Poor
judgment and cloudy thinking are the results of lack of sleep. To
be successful with your web business you need to be awake and
alert.

For a good nights sleep go to bed at a regular time every night.
Drink a cup of chamomile tea to help you relax.

Happy dreams.

Copyright © 2005 Sheri Graber. All rights reserved.

This article may be freely distributed electronically or in print
as long as the author’s bio and the links are included.

 

About the Author

Sheri Graber understands the pain and frustration of being
overweight. She lost 87 pounds in 6 months following a simple plan and has kept it off for 4 years. She
writes and speaks about obesity and weight loss to help others
experience their own weight loss success. She is the author of
Automatic Weight-Loss Plan: Program Yourself Slim the Simple
Simon Way. http://www.AutomaticWeightLossPlan.com

Key to Weight Loss with Fitness





Weight Loss Information


Here’s the difference between successful weight loss and unsuccessful results. In just a moment, I am going to give you the key that will unlock any fitness goal you may have now or any fitness goal you may have in the future.

It is the secret to permanent weight loss, muscle gain, and superb health.

No magic, no potions, no screaming “Eureka, I’ve Found It!”

No fluff, just a fact.

Are you ready for this secret, the one that will unlock any wish or desire you may have regarding fitness, weight loss, muscle gain…etc.

O.K. here it comes. Want to sit down for it?

The key to everlasting weight(fat) loss is:

—————— You choose it! ——————

Huh?

Yes, weight loss, muscle gain, any fitness goal you may have is simply a choice that you make.

In fact, I could end this article with that said (some of you probably wish that I would 😉

Anything you want in life, any goal or desire can be yours if you simply choose to go after it.

Things just do not fall into place naturally and without effort.

Yes, they do fall, just not where you want them to.

You must first “think” of what it is you want and then choose to go after it.

And if you do not get what you want?

Try it again.

Forget blame.

Forget victim talk.

Forget excuses.

If you want it, choose to get it.

After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours.

Want to lose some body fat? Choose to.

Want to gain some muscle and increase your strength? Choose to.

Increase flexibility? Eat better? Choose to.

Life boils down to a series of choices.

The better choices you make, the better your life will be.

You can choose to slim down and fit into those jeans or you can choose that piece of cheesecake.

You can choose to get behind the wheel after drinking or you can choose to hand the keys to a friend.

Some of the choices you make have a long lasting and dramatic impact on your life forever.

Regarding weight loss, muscle gain, and fitness, how can you make sure that you are making choices that will help your efforts, not hurt them?

Easy, follow a plan of action that has already helped many others achieve their long lasting fitness and weight loss goals.

Over the years, I have learned precisely what needs to be done to lose weight and gain muscle.

Now, I am able to save my clients valuable time by cutting out their trial and error, having them focus solely on the things that produce results.

Bottom line, if you choose to go after something, you can be assured that it’s within your reach because others have already accomplished it.

Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it.

Just follow what it is they did to come out on top.

If losing some weight (fat) is one of your priorities, you can rest assured that many others have already done it.

So the question of whether or not it’s possible is not an issue.

It’s just your turn to go get it.

I leave you on this note again:

The choices we make dictate the lives we lead.

Where you are today is the result of all the choices you have made up to this point.

If you want better, you must make better choices. You can either move ahead or stay behind.

The choice is yours.

About the Author

Shawn LeBrun is one of the internet’s most publised fitness and weight loss coaches. Visit his site to see how he can make this the year you achieve your best body ever!

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.

Forget All About That Calorie Counting Crap And Learn How To





Weight Loss Information


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

Surprising Statistics About BMI – (Body Mass Index)

 

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.

21 Secrets of Fit People


Weight Loss Information



1. Keep a water bottle with you at all times and drink from it often. Water is the drink of choice, but if you don’t enjoy it (I admit it… I don’t), drink Propel, Diet Ice, Reebok Water, Vitamin Water or some other form of healthy fluid intake.

2. Think twice before deciding what to eat and why, making sure that it is healthy and will provide you good nutrition.


3. Measure intake based on activity, not how you “feel.” Need should mandate intake, not mood.


4. Eat well-balanced meals and remember that excessive calories, even if they are fat-free and high protein will turn to excess weight!


5. If your diet is unbalanced, try a daily vitamin and mineral supplements for total health. 6. Limit caffeine and exposure to even second hand smoke.


6. Focus on short-term fitness goals with an emphasis on completing daily exercise.


7. Keep a daily log of what you’re actually eating… this includes grabbing a handful of chips here, the crust of your kids sandwich, and all your snacking.


8. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.


9. Enjoy an occasional (once a week) “unhealthy” treat, but never an “unhealthy” week or “unhealthy” vacation.


10. Limit alcohol intake to special occasions.


11. See fitness and health as a privilege, not something to take for granted.


12. Enjoy contributing to the health of others by having a partner or friend to exercise with, as well as recruiting others who desire to feel better and have more energy.


13. Avoid monotony by taking up new forms of exercising or using things that keep you motivated and inspired like new shoes or great music.


14. Work to take your exercise to new levels of intensity.


15. Subscribe to fitness magazines to keep focused on health as an overall way of life.


16. Invest in the right tools, good shoes, a health club membership, a portable MP3 player, fitness equipment, a personal trainer, etc.


17. Don’t compare your body to others. Instead, work to be your personal best.


18. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, and not a number on a scale.


19. Make it your goal to do some form of exercise 6-7 days a week.


20. Create an exercise schedule the day before, instead of leaving it to chance or waiting to “find” the time. If our last two Presidents of the United States can find the time to work-out 5 days a week, you can find the time too!


21. Get adequate amounts of sleep. Remember that people who exercise regularly fall asleep faster and sleep more soundly.

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