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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.

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 https://www.healthyweightcoaching.com.

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.

Forget All About That Calorie Counting Crap And Learn How To

<META NAME=”Description” CONTENT=”A post about weight loss information”>
<META NAME=”Keywords” CONTENT=”weight, loss, weight loss, fat free, loose weight  “>

 

<p>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.

<p>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”!!

<p>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).

<p>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.

<p>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.

<p>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!

<p>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!

<p><b>About the Author</b>

<p>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 <a href=”https://www.gordonblack.com” target=”_blank”>https://www.gordonblack.com</a> where his competitive comeback is chronicled.  He is currently working on a book based on his own weight management and fitness system.<br>
<a href=”mailto:gordon@gordonblack.com”>gordon@gordonblack.com</a></p>

The Truth About Fat

 
Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?

The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.

There are two types of
fat to be aware of. Saturated fats – let’s call them “the enemy” and unsaturated fats – “the good guys”! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.

Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.
Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation – a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.

Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil.
Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.
Here are some important facts about fat in our diet.

  1. Fat is the ‘energy reserve’ of animals, plants and humans.

  2. The ideal body-fat ratio should be approximately 19-26% of a woman’s body weight, and 12-18% of a man’s body weight.

  3. There are two different types of body fat – brown and yellow. Brown fat is situated inside the body and is ‘active’, containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.

  4. Women need higher levels of fat because it is essential for reproduction and so the body stores it ‘just in case’.

  5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!

  6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter’s fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds’ fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.

  7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.

  8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).

  9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you’ll find 9 calories in every gram of fat).

  10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.

When you know the good from the bad, fat is fabulous!

(c) Copyright Kim Beardsmore

  • Kim is a successful weight loss coach who will cut through the diet-hype and help you reach your goal weight. No public ‘weigh-ins’, meetings that cost you money or fads…simply results you will love! You can receive a free consultation. Visit today: https://tinyurl.com/4ad56 Are you interested in earning money from home? We can help you grow a profitable home business: https://tinyurl.com/46oqa