My Best Way To Lose Weight

More Tips To Improve Your Weight Loss
 by: Gary Matthews 

If you are like me you are probably totally sick of dieting because every time you stop the weight comes flooding back on and you just cant stop it!

I have put together 10 more weight loss tips to try and sway you away from the dieting run around and to try and put you on a more steady and healthy course of weight loss.

Lets have a look at them:

Move More – Take every opportunity to expend more energy. Don’t drive if you can walk, don’t walk if you can run. See activity as an opportunity rather than an inconvenience. General moving burns a big 70% of your daily calories so try to Eat Less and Move More.

We keep looking for a fast, magical, fat loss, weight loss, health and fitness miracle but what would happen if we applied the simple concept of eating less and moving more.

Eat less junk food, eat more fruit and veggie foods, Get some regular cardio based exercise, Get stronger to protect your body, improve your quality of life and turn your body into a fat burning machine and stick with it rather than giving up after one week.

Don’t Diet – If you’re thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason that diets promote only short-term solutions.

On a diet you’ll certainly look lighter on the scales, but in most cases this is because you’ve dumped a few pounds of body fluid, and not because you’ve lost any significant amount of body fat.

Diets Don’t Work – One of the main reasons diets don’t work is because they send the body into starvation mode – a survival mechanism for times when humans faced periods of famine.

Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars – the exact foods we are trying to do without!!!

Diets Put On Weight – Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on!!

This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent excess in calories. Not only do you regain the fat stores just lost, but also you may even gain a bit extra.

Diets Are Unhealthy – A cycle of rapid weight loss followed by weight gain can lead to loss of lean tissue from your muscles and calcium from your bones.

It also strips the body of essential vitamins and minerals. Too little food means not enough energy for physical activity. Dieting causes your body to conserve energy, making results harder to achieve.

Diets Make Food The Enemy – Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life’s pleasures.

Going from one failed diet to the next can leave you feeling depressed and create a cycle in guilt battles against food.

A Lifelong Plan – Regular physical activity and a healthy, balanced diet aren’t as glamorous as the quick fixes, but they do get better results.

Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.

Sticking With It – If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life!! If the answer is "No" then it’s time to change what you’re doing.

Be Realistic – A realistic weight loss plan is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.

Healthy Eating – Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat. Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc.

Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.

Your goal is to start utilizing these tips into your everyday weight loss regime to start losing weight consistently and for good.

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Weight Loss Newbies: The Beginner’s Guide to Losing Weight
 by: Lawrence Cole

So you’ve decided that you’re going to do it.

You’re sick and tired of being sick and tired and are once and for all hell bent on losing weight.

Well, let me be the first to warn you of a very grim fact:

 

Millions have tried before you and most of them have failed miserably at reaching their weight loss and diet goals.

Therefore, I’ve put together a little beginner’s guide to help make sure that you are one of the few that actually ends up being successful at this.

1) Get an accurate picture of where you are now

Many people just go and hop on a diet or weight loss program without knowing exactly where they are from the start. This is dangerous because along the way there WILL be numerous times where you will be tempted to simply quit altogether. Without knowing where you started, you won’t be able to accurately gauge your progress. Not being able too see that progress put you at an extremely high risk of quitting down the road when the going gets tough.

2) Set specific, realistic goals for your weight loss, and WRITE THEM DOWN.

This is one of the most ill-executed steps in the entire process of losing weight. Most people will passively quote some random amount of weight that they "hope" to lose.

- "I need to lose 30 lbs."
– "I’m trying to get back down to a size X"
– "If I can just fit back into Y, I’ll be fine"

That is the exact WRONG way to go about your weight loss. All above the above are hopes. Wishes. Desires. And none does a thinner body make.

What you need are detailed, definite goals that are written and time bound (e.g. "over the next 3 months") to hold yourself accountable to doing what you said you were going to do by the time you said you were going to do it.

3) Adopt a step-by-step course of action to get you there

In order for this to work there needs to be a concrete method to your weight loss madness. To this end, you need to chose a weight loss plan that will lead you step-by-step through what to eat (and what not to eat), how and when to exercise, and every other imaginable aspect of losing weight. The reason for this is that goals have a much better chance of becoming reality when they are being attained as a result of a plan or system of action.

4) Get started IMMEDIATELY

Most flunkies know how to study. Most broke people know how wealth is generated. Most overweight people how to lose weight. However, what separates all of these very knowledgeable, yet unsuccessful people from the results they desire is action. Don’t let that be your fate.

Once you have written specific goals and chosen a plan of action, don’t delay in getting right on track to weight loss. The cheesecake, burgers, chocolate, and pastries aren’t going anywhere. You can snack on them moderately once you’ve achieved your goals. Don’t get caught into the trap of holding off having Your Best Body any longer. The sooner you start, the sooner you’ll be done.

5) Be Prepared for the emotional roller coaster

Nearly everyone who has tried to lose weight has had some level of success at one time or another. For those who have not been able to sustain desirable results, being knocked out by the emotional roller coaster is most likely to blame.

Look, losing weight is very simple, but not easy. If it were, there wouldn’t be so many people trying to get it right. The #1 skill that you will need to develop in order to make it through is surviving the roller coaster of emotions. One day you’ll feel as if you’re getting great results. A week later, you may actually feel that you are moving backwards. Either way, just know that as long as you consistently follow the weight loss principles, you will ALWAYS move forward, even if it does not feel like it.

6) Don’t stop until your goal is reached, no matter WHAT

So many times people come to a screeching halt in their efforts to lose weight and diet because they get discouraged a portion of the way through OR after they reach a certain benchmark they allow themselves to be satisfied and quit the program even though their goal has not been reached.

DON’T DO IT.

There was a specific reason that you set your initial goal. Do not sell yourself short by settling for anything less. Stick it out until the very end, and your sense of accomplishment will be irreplaceable.

7) Once you’ve reached your goal, never, EVER let yourself blow up again

This is the last and final barrier to ultimate success in your efforts to lose weight.

Make sure not to allow yourself to relapse while you are in maintenance mode. I recommend sticking to the same general principles that helped you lose the weight and then occasionally indulging in some of the foods that you love. This balance is the best way to keep the body that you’ve worked for and not feel over-restricted.

Make this the first and last time that you ever have to go through a weight loss program. Remember that if you can just get it right one good time, you can literally maintain it forever with little effort.

To YourBestBody,

Lawrence Cole
Your Lifestyle and Fitness Coach

About The Author

Lawrence Cole is a Lifestyle and Fitness Consultant based out of Los Angeles, CA. He has over 10 years of health and fitness experience and designing simple, effective nutritional strategies to help individuals achieve their personal best internal health and physical conditioning.

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Having a weight loss plan in place is one important step in the process of losing weight. Losing weight fast is not the same as the best way to lose weight. Being healthy is the most important and so learn what are the best ways to lose weight instead of just how to lose weight fast.

• Be In Charge of Your Cravings
• Check Your Walking Shoes
• Make Your Weight Loss Plans
• Only Have Healthy Choices In Your Kitchen
• Your Day Should Start With Breakfast
• Progress Is Better Than Perfection
• Watch Your Portions

 

 

Be In Charge Of Your Cravings

In a survey of busy mums, it was found that their biggest challenge to weight loss was combating their cravings for foods loaded with calories and so sabotaging their efforts of losing weight.

The problem is, mums have such a heavy workload, they don’t make the time to sit down and eat a healthy, leisurely meal.

So missing meals or eating the wrong kinds of foods will confuse the body.

If a meal is missed, the body will think, ‘Hey there’s going to be famine, food is scarce, I’d better store what is available just in case.’ When this happens, the food is stored as fat. This is of course the opposite of the chosen game plan – that is to be on a weight loss diet.

Or the harassed mum will grab something quick and easy to eat, but her choices may be unwise. Something sweet or starchy will make her feel full and satisfied, but an hour or so later and she will be hungry once again.

What can the busy mum eat that will keep her cravings in control and make sure she does eat healthily?

Planning ahead may help. If she is going to be out of the house for some time, a bag of snacks for when the rumbly tummy occurs or hunger pangs make themselves known.

What should she include in the bag?

Some unsalted nuts
Dried Fruit

Craving for something sweet she should give in to it. If she wants chocolate, she should have chocolate. Instead of eating a whole bar of it, she should just take a few small pieces, then not chew it but allow it to melt slowly in her mouth, savouring the taste.

It would be better not to avoid the foods that are craved, but rather eat them in small portions.

Check Your Walking Shoes

72% of mums who took part in the survey said they only had about 30 minutes a day or less to be able to exercise.

So no matter what exercise you choose to do, as long as it’s regular, it would be better than not exercising at all.

Join forces with a neighbour; take the dog for a walk, Just walk, doing ten more steps each day will help to burn more calories.

Make Your Weight Loss Plans

How much time each day have you available to exercise?
Have you stocked up your kitchen with low fat healthy foods?
Don’t forget healthy snacks, for example, fruit, nuts, small yoghurts and low fat cheese. Snacks high in fibre and lean Protein will keep you feeling full and satisfied between meals.

Can you find the time to visit the gym on a regular basis?

Make out a schedule (timetable) don’t be too hard on yourself. Give yourself a treat at least once a day. A particular food you enjoy, just keep it to small portions but don’t cheat, it’s your reward for doing something positive towards your weight loss goals. Have you got a book you have been wanting to read, but you never seem to find the time. Work that into your timetable. Once again give yourself a treat by reading a few pages after you’ve done some exercise.

Put your timetable where you can see it regularly. On the fridge door, on your makeup mirror, on the bathroom mirror. Maybe on your wardrobe door. Wherever you put it, be sure to notice it. It will keep you motivated so you will reach your weight loss goals.

Only Have Healthy Choices In Your Kitchen

If you have nutritious foods in your kitchen it will be easier to work them into your diet.

Always have fruit and vegetables ready cut up, so you can just eat it when you feel like it.

Before snacking on chocolate, eat some fruit or vegetable. This will take the edge off your appetite, so you will eat less chocolate.

Your Day Should Start With Breakfast

Breakfast is the most important meal of the day. Why is this?

Breakfast = break – fast. It is the first meal of the day. Normally you will not have had anything to eat since the day before, could be eight hours. You have to eat because your blood sugar is low. If it is too low, you may have fainting attacks.

Not eating breakfast may mean that later in the day you will eat unwisely due to being very hungry. This will make a mess of your weight loss plans.

If you can work fibre, lean protein and fruit into your breakfast, you will be doing yourself a big favour.

Progress Is Better Than Perfection

Make a habit of eating healthily, and exercising regularly, this will become part of your life.

Even if you have not reached your anticipated goals, anything in the right direction is good. You are making progress. Be proud of yourself.

You don’t have to have reached perfection; progress however small should be applauded.

Still Watch Your Portions Even After You Have Reached Your Target Weight

Congratulations on reaching your Target Weight.

Now is not the time to go back to your old eating habits, or you may end up where you started – needing to go on a Weight Loss Diet.

Continue keeping a check on what you eat.
Watch your portion sizes.
Exercise regularly.

And you should be able to enjoy your weight loss for many years to come.

Copyright (c) 2006 Eva Moffat

 

 

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