Showing posts with label weightloss. Show all posts
Showing posts with label weightloss. Show all posts
A Weight Loss Plan For Success
Sunday, 30 August 2009Posted by
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The formula for losing weight is simple: eat less and exercise more. But
it's not really all that simple
is it?
Long-term weight loss isn't impossible
but you do have to be committed. Having a weight loss plan for your success is a good start. Here are ten items that should go into your weight loss plan.
1. Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day.
2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat
high-salt snacks such as potato chips and cookies.
3. Fill up on Fiber. Eat foods like fruits
vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices.
4. Don't fall into bad habits on weekends. Many people will follow a strict diet on weekends only to fall back into eating more (unhealthy) on the weekends as a reward for "being good" all week. Unfortunately
this can cause you to regain tahe weight you may have lost during the week.
5. Watch portion sizes. Your perception of what a serving size should be and a "true" serving size can differ dramatically. Measuare your portions accurately
especially when you first start your healthy eating regime.
6. Set lifestyle goals - not weight loss goals. Commitment to eating healthy foods does lead to healthy weight loss -- gradually. Looking at your weight daily can cause discouragement and will make many people give up and go back to unhealthy food choices.
7. Take healthy snacks with you when you take road trips. Grab healthy granola bars
bananas
apples and other fruit to prevent the tempation of stopping for a cancy bar or milk shake.
8. Don't deny yourself the foods you love. If you absolutely love chocolate
go ahead and have a small pice - half of a candy bar insteaad of a whole one! And avoid eating your "splurges" every day. Save them for when you really need them!
9. Start moving. Exercise is the key to long term weight loss. You've heard the saying
Move it or lose it.
Too true!
10. Keep a journal. Writing down 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 is achieved by both diet and exercise. It is also achieved by persistence. If you "fall off the wagon" one day
pick yourself up and continue your healthy lifestyle the next. Don't give up!
Read More “A Weight Loss Plan For Success”
it's not really all that simple
is it?
Long-term weight loss isn't impossible
but you do have to be committed. Having a weight loss plan for your success is a good start. Here are ten items that should go into your weight loss plan.
1. Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day.
2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat
high-salt snacks such as potato chips and cookies.
3. Fill up on Fiber. Eat foods like fruits
vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices.
4. Don't fall into bad habits on weekends. Many people will follow a strict diet on weekends only to fall back into eating more (unhealthy) on the weekends as a reward for "being good" all week. Unfortunately
this can cause you to regain tahe weight you may have lost during the week.
5. Watch portion sizes. Your perception of what a serving size should be and a "true" serving size can differ dramatically. Measuare your portions accurately
especially when you first start your healthy eating regime.
6. Set lifestyle goals - not weight loss goals. Commitment to eating healthy foods does lead to healthy weight loss -- gradually. Looking at your weight daily can cause discouragement and will make many people give up and go back to unhealthy food choices.
7. Take healthy snacks with you when you take road trips. Grab healthy granola bars
bananas
apples and other fruit to prevent the tempation of stopping for a cancy bar or milk shake.
8. Don't deny yourself the foods you love. If you absolutely love chocolate
go ahead and have a small pice - half of a candy bar insteaad of a whole one! And avoid eating your "splurges" every day. Save them for when you really need them!
9. Start moving. Exercise is the key to long term weight loss. You've heard the saying
Move it or lose it.
Too true!
10. Keep a journal. Writing down 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 is achieved by both diet and exercise. It is also achieved by persistence. If you "fall off the wagon" one day
pick yourself up and continue your healthy lifestyle the next. Don't give up!
A Healthy Diet Check Up...From The Neck Up
Tuesday, 18 August 2009Posted by
Best-Product
If you have tried every so-called healthy diet plan on the planet and every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals
you probably need a “healthy diet check up...from the neck up.”
There's no such thing as a healthy
fast
weight loss diet plan. Successful weight loss doesn’t just happen. It took more than a few days to reach the point where you are at right now. Give yourself a break and expect it to take awhile before you see measurable results. Take a leap of faith and follow some basic principles in your diet plan.
Begin with your “self talk.” This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self talk? What type of negative self talk has kept you from reaching your weight loss goals in the past?
If you had a chance to do it over again
would you change the dialogue? That’s a no-brainer isn’t it? Well
the good news is that you can turn the tide of negative self talk beginning right now. It’s never too late to begin and you start by reprogramming your self talk and beginning a whole new weight loss diet plan.
A good starting point is to begin with positive affirmations. Positive affirmations
spoken aloud with authority and belief
positively affect your attitude
focuses your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.
Begin by writing your weight loss affirmations on paper. You can begin with something like
“I want to lose 25 pounds before Christmas.” That’s a worthy goal and attainable
but we need to put some work into structuring the affirmation.
First of all
“I want” gives the impression that what you desire is always in the future. In order to re-program your self talk
you need to trick your mind into believing that you have already achieved weight loss success. This is how your subconscious mind functions.
Your subconscious mind has no capacity for understanding the concept of time. Everything is in the moment. . .here and now. When you tell your subconscious mind that you “want”
that is exactly what you will get. . .want. . .without ever achieving fulfillment. Unless you change your mental tape recorder
you will achieve exactly what you are telling your subconscious
that you “want to lose 25 pounds.” You will “want to lose 25 pounds” for the rest of your days unless you change your self talk.
If your weight is 150 pounds and you desire is to weight 125 pounds
then you need to “be” 125 pounds from the moment you make the decision to change your self talk. What if you write your affirmation to read something like this: “I am healthy and fit
weighing 125 pounds.”
It is extremely important that your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.
You needn’t limit yourself to one affirmation either. Write another one that reflects your new exercise program. “I enjoy my healthy new diet plan
” or
“I love the healthy foods I eat.”
Write and rewrite until you are absolutely certain that you have written your weight loss goals “in the here and now” AND represent precisely what you desire. Only then do you begin to speak it aloud and do so several times a day.
Remember to use the present tense. “I acknowledge achievement in all my weight loss goals.” “I have the skill and talent to exercise every day.” “I am a winner.” “I am grateful for all of my accomplishments no matter how small.”
At first you will feel awkward and uncomfortable and you may not feel or believe what you are saying. It doesn’t matter
continue to speak them aloud with as much conviction as you can muster. It’s taken a long time to train your subconscious to use negative self talk. If you will persevere with speaking your affirmations aloud
firmly and confidently
you will be amazed at how quickly you can turn your thoughts around.
You didn’t hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud
several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.
Above all
take action. Do nothing and nothing gets done. Do something and many things are placed in motion.
Regardless of what you are doing in life
you need to take action. Do something every day to put your plan into motion.
Read More “A Healthy Diet Check Up...From The Neck Up”
you probably need a “healthy diet check up...from the neck up.”
There's no such thing as a healthy
fast
weight loss diet plan. Successful weight loss doesn’t just happen. It took more than a few days to reach the point where you are at right now. Give yourself a break and expect it to take awhile before you see measurable results. Take a leap of faith and follow some basic principles in your diet plan.
Begin with your “self talk.” This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self talk? What type of negative self talk has kept you from reaching your weight loss goals in the past?
If you had a chance to do it over again
would you change the dialogue? That’s a no-brainer isn’t it? Well
the good news is that you can turn the tide of negative self talk beginning right now. It’s never too late to begin and you start by reprogramming your self talk and beginning a whole new weight loss diet plan.
A good starting point is to begin with positive affirmations. Positive affirmations
spoken aloud with authority and belief
positively affect your attitude
focuses your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.
Begin by writing your weight loss affirmations on paper. You can begin with something like
“I want to lose 25 pounds before Christmas.” That’s a worthy goal and attainable
but we need to put some work into structuring the affirmation.
First of all
“I want” gives the impression that what you desire is always in the future. In order to re-program your self talk
you need to trick your mind into believing that you have already achieved weight loss success. This is how your subconscious mind functions.
Your subconscious mind has no capacity for understanding the concept of time. Everything is in the moment. . .here and now. When you tell your subconscious mind that you “want”
that is exactly what you will get. . .want. . .without ever achieving fulfillment. Unless you change your mental tape recorder
you will achieve exactly what you are telling your subconscious
that you “want to lose 25 pounds.” You will “want to lose 25 pounds” for the rest of your days unless you change your self talk.
If your weight is 150 pounds and you desire is to weight 125 pounds
then you need to “be” 125 pounds from the moment you make the decision to change your self talk. What if you write your affirmation to read something like this: “I am healthy and fit
weighing 125 pounds.”
It is extremely important that your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.
You needn’t limit yourself to one affirmation either. Write another one that reflects your new exercise program. “I enjoy my healthy new diet plan
” or
“I love the healthy foods I eat.”
Write and rewrite until you are absolutely certain that you have written your weight loss goals “in the here and now” AND represent precisely what you desire. Only then do you begin to speak it aloud and do so several times a day.
Remember to use the present tense. “I acknowledge achievement in all my weight loss goals.” “I have the skill and talent to exercise every day.” “I am a winner.” “I am grateful for all of my accomplishments no matter how small.”
At first you will feel awkward and uncomfortable and you may not feel or believe what you are saying. It doesn’t matter
continue to speak them aloud with as much conviction as you can muster. It’s taken a long time to train your subconscious to use negative self talk. If you will persevere with speaking your affirmations aloud
firmly and confidently
you will be amazed at how quickly you can turn your thoughts around.
You didn’t hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud
several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.
Above all
take action. Do nothing and nothing gets done. Do something and many things are placed in motion.
Regardless of what you are doing in life
you need to take action. Do something every day to put your plan into motion.
20 Dieting Success Tips Part 2 11-20
Saturday, 8 August 2009Posted by
Best-Product
SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER
You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day
saving a salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.
SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKREL FOR BREAKFAST
Yes this may seem odd
but it is one way to work in Omega-3 fatty acids that are good for you and add some variety to your daily diet. After a few months you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need.
You can try canned salmon or mackerel in croquettes for a healthier sausage substitute. Or you could simply eat cold leftover salmon the next morning with dill sauce.
SUCCESS TIP NO. 13: USE LETTUCE LEAVES INSTEAD OF BREAD
This tip can seem a bit odd at first but if you try it you will probably grow to love it. Instead of eating breads and buns with your sandwiches and hamburgers
why not try leaves of lettuce?
You can make a double cheeseburger with onions
pickles and tomato wrapped in a whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of tortilla and bread.
This will help increase your good carb and fiber intake while giving you more variety in your diet.
SUCCESS TIP NO. 14: EAT A FRUIT DESSERT
Okay
we all want a little dessert sometime
but how do you have your dessert and your low-carb diet too? Why not try cheese with fruit slices or berries? Better yet
why not try cream with berries? You could even try sweet pineapples or strawberries with cottage cheese?
Berries are sweet and high in fiber and nutrients and dairy products are high in protein. If your low-carb plan will allow it
this is a sweet and tasty alternative to more sugary desserts.
An added benefit is that the protein in the dairy products and the fiber in the fresh fruit will make these desserts more filling.
SUCCESS TIP NO. 15: GET YOUR FRUIT FRESH NOT SQUEEZED
Fruit juice can be very tempting as a replacement for soda
but just how healthy is fruit juice? If you read the labels you will soon realize that in many of the commercial juices available at your local grocery store there is very little actual fruit juice.
What you will find is lots of sugar water and other ingredients. Why not skip the juice altogether and eat a fresh piece of fruit? Not only does fresh fruit contain less sugar than juice
fresh fruit has fiber that is good for you and will help you feel fuller longer.
SUCCESS TIP NO. 16: GO EASY ON THE MEAL REPLACEMENTS
New meal replacement shakes and bars go on the market almost every day. These shakes and bars may claim to be healthy
but almost all of them
even the Zone Perfect bars
contain hydrogenated oil and sweeteners.
So be careful. The bars especially may be only slightly healthier than a Snickers candy bar. Occasionally
they may not be that bad for you but as a rule you probably don’t want to indulge in a meal replacement shake or bar every day.
SUCCESS TIP NO. 17: IF IT SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS
Low carb doughnuts and muffins? You can find these prepackaged low-carb labeled goods at your neighborhood grocery store and at many low-carb lifestyle specialty shops. That does not mean that you should make a habit out of eating them.
While low-carb pastries may be tempting remember that they still contain all of the usual carbohydrate suspects: sugar or a sugar substitute and flour.
They may be healthier than your typical muffin as an occasional treat
but remember to stick with the basics for continued low-carb success.
SUCCESS TIP NO. 18: AT THE GROCERY STORE – SHOP THE OUTER AISLES
It will be easier to stick with your low-carb lifestyle if you learn the one common thread in all grocery store designs: the healthy foods are on the perimeter aisles.
Think about it
when you go into the grocery all of the healthy stuff
fruits
vegetables
meats
and dairy products are arranged around the stores walls. You only rarely need to enter the center aisle areas in those few stores that stock butter and cheese in the center near the frozen foods. For the most part all of the foods that you need for your low carb diet can be found on the perimeter of the grocery store.
Train yourself to start on one end of the outer aisle and work your way around. It will be much easier to avoid carb cravings and fill your basket with healthy items if you do so.
SUCCESS TIP NO. 19: INVEST IN GOOD COOKBOOKS
Can’t figure out what to eat? Need some variety in your diet? Turn to a cookbook. Granted
not all recipes in a cookbook are low-carb fare
but you will be surprised at the number of low-carb and low-carb friendly recipes you can find in your standard Betty Crocker Cookbook.
Cookbooks are great reference tools that often contain handy tips on purchasing cuts of meat and preparing meats
fruits and vegetables in new and exciting ways.
Plus
new low-carb cookbooks are hitting the shelves all the time. So be sure to take advantage of these resources to try something new
different and delicious.
SUCCESS TIP NO. 20: TAKE A GOOD MULTIVITAMIN
We can’t all do it right all of the time. Even the most conscientious food combiner may miss some healthy vitamins
minerals and trace elements in their diets. To help make sure you get everything that you need
consider taking a good multivitamin.
Check with your doctor first for recommendations and you should be tested for anemia to see if you need a vitamin with iron. However
the longer you eat low-carb and the more red meat you eat
the less anemia will be a problem and you should be able to take vitamins with less iron.
Your success is totally up to you. Assuming that you are an otherwise healthy individual
your body will do its part. Just remember to adhere to the low-carb diet plan that is right for you and add some variety to your meals to help you stay faithful to your health and weight loss goals.
Read More “20 Dieting Success Tips Part 2 11-20”
You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day
saving a salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.
SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKREL FOR BREAKFAST
Yes this may seem odd
but it is one way to work in Omega-3 fatty acids that are good for you and add some variety to your daily diet. After a few months you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need.
You can try canned salmon or mackerel in croquettes for a healthier sausage substitute. Or you could simply eat cold leftover salmon the next morning with dill sauce.
SUCCESS TIP NO. 13: USE LETTUCE LEAVES INSTEAD OF BREAD
This tip can seem a bit odd at first but if you try it you will probably grow to love it. Instead of eating breads and buns with your sandwiches and hamburgers
why not try leaves of lettuce?
You can make a double cheeseburger with onions
pickles and tomato wrapped in a whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of tortilla and bread.
This will help increase your good carb and fiber intake while giving you more variety in your diet.
SUCCESS TIP NO. 14: EAT A FRUIT DESSERT
Okay
we all want a little dessert sometime
but how do you have your dessert and your low-carb diet too? Why not try cheese with fruit slices or berries? Better yet
why not try cream with berries? You could even try sweet pineapples or strawberries with cottage cheese?
Berries are sweet and high in fiber and nutrients and dairy products are high in protein. If your low-carb plan will allow it
this is a sweet and tasty alternative to more sugary desserts.
An added benefit is that the protein in the dairy products and the fiber in the fresh fruit will make these desserts more filling.
SUCCESS TIP NO. 15: GET YOUR FRUIT FRESH NOT SQUEEZED
Fruit juice can be very tempting as a replacement for soda
but just how healthy is fruit juice? If you read the labels you will soon realize that in many of the commercial juices available at your local grocery store there is very little actual fruit juice.
What you will find is lots of sugar water and other ingredients. Why not skip the juice altogether and eat a fresh piece of fruit? Not only does fresh fruit contain less sugar than juice
fresh fruit has fiber that is good for you and will help you feel fuller longer.
SUCCESS TIP NO. 16: GO EASY ON THE MEAL REPLACEMENTS
New meal replacement shakes and bars go on the market almost every day. These shakes and bars may claim to be healthy
but almost all of them
even the Zone Perfect bars
contain hydrogenated oil and sweeteners.
So be careful. The bars especially may be only slightly healthier than a Snickers candy bar. Occasionally
they may not be that bad for you but as a rule you probably don’t want to indulge in a meal replacement shake or bar every day.
SUCCESS TIP NO. 17: IF IT SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS
Low carb doughnuts and muffins? You can find these prepackaged low-carb labeled goods at your neighborhood grocery store and at many low-carb lifestyle specialty shops. That does not mean that you should make a habit out of eating them.
While low-carb pastries may be tempting remember that they still contain all of the usual carbohydrate suspects: sugar or a sugar substitute and flour.
They may be healthier than your typical muffin as an occasional treat
but remember to stick with the basics for continued low-carb success.
SUCCESS TIP NO. 18: AT THE GROCERY STORE – SHOP THE OUTER AISLES
It will be easier to stick with your low-carb lifestyle if you learn the one common thread in all grocery store designs: the healthy foods are on the perimeter aisles.
Think about it
when you go into the grocery all of the healthy stuff
fruits
vegetables
meats
and dairy products are arranged around the stores walls. You only rarely need to enter the center aisle areas in those few stores that stock butter and cheese in the center near the frozen foods. For the most part all of the foods that you need for your low carb diet can be found on the perimeter of the grocery store.
Train yourself to start on one end of the outer aisle and work your way around. It will be much easier to avoid carb cravings and fill your basket with healthy items if you do so.
SUCCESS TIP NO. 19: INVEST IN GOOD COOKBOOKS
Can’t figure out what to eat? Need some variety in your diet? Turn to a cookbook. Granted
not all recipes in a cookbook are low-carb fare
but you will be surprised at the number of low-carb and low-carb friendly recipes you can find in your standard Betty Crocker Cookbook.
Cookbooks are great reference tools that often contain handy tips on purchasing cuts of meat and preparing meats
fruits and vegetables in new and exciting ways.
Plus
new low-carb cookbooks are hitting the shelves all the time. So be sure to take advantage of these resources to try something new
different and delicious.
SUCCESS TIP NO. 20: TAKE A GOOD MULTIVITAMIN
We can’t all do it right all of the time. Even the most conscientious food combiner may miss some healthy vitamins
minerals and trace elements in their diets. To help make sure you get everything that you need
consider taking a good multivitamin.
Check with your doctor first for recommendations and you should be tested for anemia to see if you need a vitamin with iron. However
the longer you eat low-carb and the more red meat you eat
the less anemia will be a problem and you should be able to take vitamins with less iron.
Your success is totally up to you. Assuming that you are an otherwise healthy individual
your body will do its part. Just remember to adhere to the low-carb diet plan that is right for you and add some variety to your meals to help you stay faithful to your health and weight loss goals.
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