Losing Weight The Healthy Way

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese.

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

• heart disease
• stroke
• diabetes
• cancer
• arthritis
• hypertension

Losing weight helps to prevent and control these diseases.

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or  pills do not work. If they do, the results are just temporary.

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short space of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1. Do not starve your self.

The key to a healthier way of losing weight is: Do not diet.

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right.

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently.

Five  small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4. Decide on how much weight you want to lose.

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.

5. Drink lots of water.

Your body needs sufficient water  to burn fat and keep your cells hydrated and healthy.

6. Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean  meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8. Exercise.

Leave your car if  you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or  skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you.

Weight Loss And Stickability!

It should be said that the key to a successful exercise program is perseverance. This means that you need to stick at it for the long haul.In fact, it is best if you commit to it for the rest of your life. Sure,it will be hard going at times. But if you have stickability – if you can stay with it – it will be well worth your efforts.

Staying motivated may begin with having a tangible goal. For instance, if you are basically inactive when you start your program, you should aim to burn off 500 calories a week. If you are fairly active when you start exercising, your goal should be 1,000 calories.  But you must also have a long-term goal. This might be doubling the amount of calories you burn within six months of commencing your exercise program.

You might consider starting an exercise log. Here, you will record exactly what kind of aerobic, anaerobic, and stretching exercises you do each week.  Be sure to include the number of repetitions you’re performing with each exercise. This way, you will be able to chart your progress. Seeing how well you’re doing can be truly inspiring and can keep you going when the going gets tough,and you are finding it difficult to go on.

Another effective motivational strategy is to join a group that engages in some kind of exercise. For instance, you might become a mall-walker or you might find a local dance club to join.  Other possibilities include hiking groups, golfing groups, softball teams, or even ping-pong teams. The fact that you are part of a social network will help to keep you motivated.

You might try psyching yourself up by using a computer screensaver which says, “Get moving.” Or you might post a “get moving” sign on your refrigerator.  In other words, you should be constantly reminded of the value of exercise. You might also invest in home exercise equipment such as a treadmill, elliptical trainer, or free weights. The amount of money you spend could be a powerful incentive for making sure that you use the equipment on a regular basis. You should also place the equipment in a prominent place so that you have to pass it often. After a while, you’ll find no excuse not to exercise.

You might also consider investing in exercise videos or DVDs. These allow you the convenience of exercising in the privacy of your own home.  They can also give you an electronic “exercise buddy” who can help keep you inspired even on rainy days when you don’t feel like exercising at all.

Another effective idea is to place your athletic shoes near the door so that you are reminded of the need to walk rather than drive. You might also consider rewarding yourself for keeping with your exercise program. Your reward could be as elaborate as a holiday or as small as a treat from the dollar store. The idea is to make sure that your accomplishment is celebrated.

While we’re on the topic of celebration, seriously consider throwing a party once you’ve reached an exercise milestone. You can serve nutritious snacks and beverages and even encourage your guests to come in their athletic wear in order to build upon the party’s theme.  Sharing your joy can help to motivate you to continue your physical activities.

It should be said that there is no right way to exercise. But you do need to make sure that whatever you do is effective and that you’re sufficiently motivated to do it. By following just a few simple tips, you can ensure that your exercise routine is not just a fad, that it will continue over the long term. Remember that you will face setbacks from time to time, but don’t let that stop you from reaching your exercise goals.

Stickability. That’s the name of the game!

Weight Loss Plans For Success.

It is a simple formula that can be used when trying to figure out how to lose weight. It is not going to disappear on its own, so the best thing that you can do is to eat less and exercise more. Not only is eating less a part of the plan, but it also matters what kinds of food that you eat. Here are some helpful tips to help you get started on your weight loss plan:

• Always eat breakfast. This can help keep you from getting hungry later and then losing control over what you choose to eat.
• Stock your shelves with healthy foods and snacks and get rid of the foods that should not be there, like salty foods and sugary foods.
• Fill up on fiber by eating foods like fruits, vegetables and whole grains. The fibers in foods like these healthy ones, will fill you up and help you from making unhealthy food choices.
• Do not make the mistake of doing well all week, and then lose it on the weekends. This can cause you to regain the weight you may have lost during the week.
• Watch the size of your portions. Your perception of what a serving size should be and what it really is are often very different. You can help figure out what a serving should be by measuring out  your portions accurately, especially when you first start your healthy eating plans.
• Set lifestyle goals – not simple weight loss goals. It takes a total commitment to eating healthy foods and having a good exercise plan. This does lead to healthy weight loss, but it takes a little bit of time. Looking at your weight daily can cause you to not see the results that you want.  This can make many people give up and go back to unhealthy food choices. Stick to your plans and don’t let this happen.
• Take healthy snacks with you when you are on the go. Grab healthy granola bars, bananas, apples and other fruit to prevent the temptation of getting unhealthy snacks instead.
• If you really want a certain food, do not starve yourself from it, instead think of it as a treat and only have it once in a while.
• You need to get more active. The best way to help lose weight is to eat healthy and exercise.
• Keep a diet journal. If you keep track of what you eat, when and how much you exercise, and your moods will keep you on track and motivated to continue the course.

Weight Loss Motivation – How To Find It And Keep It!

Everyone who has ever tried to lose weight knows that the really big issue is motivation – where do we find it, how  do we keep it going, and what do we do when it slips!

To be successful at losing weight you must find your own motivation. More importantly, you must keep motivated, even when times get tough!

Below are some tips and tricks and other resources that will help you find and maintain your motivation.

• Set your goals and work out a realistic timescale for achieving them. Commit to them 100%.
• Put it in writing! Scribble down in as much detail as possible why you need to lose weight, how much you want to lose,and when and how you will lose it. The more you commit to paper the better. Carry a notebook around with you and use it to record thoughts and ideas, recipes, quotes – whatever will inspire you and keep you going.
• Tell a friend or member of your family and ask them to help you stick with your plan.
• Remember that you are losing weight and improving your health “one day at a time”. You can stick at anything for one day!
• Don’t dwell on the junk that you are taking out of your diet. Instead, celebrate the healthy foods that you are putting in.
• Make bullet points of your main motivational issues and write them on a stack of cards.Stick the cards where you will see them regularly – on your bathroom mirror, in your purse, in your car, on the fridge.
• Create a “mantra” to repeat to yourself when times get hard. For example, “Every day I am improving my health, my looks and my well-being. I am getting stronger in every way.”
• Consider asking for sponsorship from friends and family for a good cause. Perhaps you can raise money for starving children while you get your own eating under control.
• Start a file or scrapbook of articles, recipes and any other interesting titbits you read.
• Start another file of fashion and wardrobe ideas. Plan what you will need to buy when you shrink a size or two!
• Buy a piggybank and fill it up with a particular sum for every pound you lose. You can use it towards your new outfits!
• Find someone to share the experience with, and laugh your way through the tough times.
• Learn from other successful slimmers. Read other people’s stories, join a club, find a chat room, or start your own email group.

Whatever it is that keeps you motivated, find something, and you will reach your goal for sure.

If I’m So Smart, Why Can’t I Lose Weight?: Tools to Get it Done

• ISBN13: 9781419618475
• Condition: USED – VERY GOOD
• Notes:

Product Description
Since applying the tools I learned in Brooke’s program to my everyday life, I have already released 35 pounds of fat from my body. I no longer struggle with food and exercising has become a joy that I look forward to doing every day. Shopping in the stores I once used to walk by fills me with great delight, because I can finally wear the kinds of cute clothes that better fit my personality. Once I was able to create a new mind set that I am worth taking great car… More >>

If I’m So Smart, Why Can’t I Lose Weight?: Tools to Get it Done

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