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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.

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 https://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 https://www.businessplanningmadeeasy.com or email info@businessplanningmadeeasy.com.