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news and information
Do you find it almost impossible to stay conscious and contentious about weight and nutrition during the holidays? Of course you do. More than half of all Americans are overweight: You're not alone. A new government study might give you a ray of hope though: The study shows that Americans gain only about one pound over the holidays.
The study found that people participating were influenced by two main factors over the holidays: The level of their hunger, and the level of their activity. In other words: Those who reported being less active or more hungry during the holidays had the greatest weight gain.
The good news is that most of the people overestimate how much weight they'd gained over the holidays. Fewer than 10% gain 5 pounds or more. The bad news is: The small amount of weight gained is never lost. One pound of weight gain is quite a small amount, but since it's not usually lost again: The weight adds up over time - to obesity.
Now we all know there are tons of tips out and about this time of year, designed to help us keep from putting on that extra pound or two during the holidays. Unfortunately what's usually not talked about is: The reality of day-to-day holiday stress and situations. Let's explore the tips... along with their reality checks... in depth:
Weight Loss Tip 1:
Stay active. The best thing you can do is try to stick to your normal schedule and routine. Holiday Reality Check: It's pretty hard to have any kind of decent routine in the busy months of November and December. Busy people tend to sacrafice yoga classes, long walks, and visits to the gym because they need time for extra things like decorating the house, cooking, cleaning up before the visitors get there, and of course: Shopping.
The Good News: Walking around the shopping mall and stores is great exercise, and so is cleaning the house. In addition to those activities, decorating can be quite intensive too: You're climbing up and down to hang things; lifting, lugging, and dragging boxes out of storage; bending, twisting and turning to get it all looking just right. So don't beat yourself up about not making it to the gym... you're getting plenty of activity and every little bit helps!
Weight Loss Tip 2:
Don't let yourself get too hungry. If you go to a party and you're starving, everything will look even more scrumptious than normal. And of course, you'll eat much more because of it. Try starting each day with a good, solid breakfast - particularly something with protein. And when you're at the party, try muching on the veggies to help keep you feeling full. These two things will help your hunger stay under control, and will in turn help you refrain from "gorging" on anything you see just because you're famished.
Holiday Reality Check: We're all very busy during the holidays, and it's not always possible to remember to eat - let alone eat well - particularly in the morning when we may have already overslept and are now running late for everything. And eating healthy at a party isn't always possible either: Not everyone in this country serves vegetable plates, salads, or fruit bowls. Sometimes the only things in site are junk: Chips, candy, and cookies.
Here's a suggestion: Try taking your own veggie plate to a party where you know there won't be one available. A quick and easy way to do this is simply buy a bag or two of pre-cut veggies and some ranch salad dressing. Alternatively, eat a decent meal before you go to the party. Don't overdo things, but don't make it a light snack either. Eating first will help you to just "nibble" a bit on the worst of the holiday treats offered.
Weight Loss Tip 3:
Stay away from the food. Literally. Just don't go anywhere near the buffet table, appetizers, or treats... and you'll be fine. Holiday Reality Check: In most cases, the food is everywhere. And even if it's not right in front of your face, you sure can smell it! Trying to just "stay away from it" is pretty unrealistic - and it can feel like torture for some of us. And for most people: When you can't have something, you want it even more. So trying to stay away from the food will most likely just make you overindulge worse than you would have otherwise.
Try this instead: Allow yourself whatever you'd like. But with a catch. First: Take only half the amount you normally would. And take just one food item. Eat that and enjoy it without guilt. Then, wait a full 20-30 minutes before you get something else. Then repeat the process: One item, half the portion size as you normally would, enjoy it without guilt, then wait before getting something else. Allowing yourself to eat gets rid of the mentality of "I can't have it (and thus I'm more determined to have it)" It lets you enjoy the good food and the holidays, without beating yourself up. This is healthy and can help tremendously with the way you view food and eating in general.
Only taking half of it though, will help you not take in as much calories, fat, sugar or other bad stuff you usually avoid. And then waiting 20-30 minutes before you get something else will help your body realize when it's had enough... or too much. So you're much less likely to overdo things, and feel horrible physically later. Weight Loss Tip 4: Wear cloths that are slightly tight on you. This should help you feel full faster, and keep you from eating too much food.
Holiday Reality Check: We want to wear looser cloths because we're looking forward to eating all that great food! Yes, wearing something tight might help us not go back for a second helping of potatoes... or it might ruin a favorite outfit. In the end, how you approach this tip is up to you, and you alone. Make your decision and be happy with it. Weight Loss Tip 5: Keep your portions small. Try to load up on salad and vegetables, and take just tiny amounts of anything else. Holiday Reality Check: Taking just a "bite sized" amount of anything is going to put you into the have-not mental state mentioned earlier. You'll feel as if you can't have something, and you'll want it all the more.
Try the tip noted above instead: Take half the size you normally would. Trying to have just a little bite of pie will whet your appetite for more, but having a whole piece is going a bit overboard - particularly if there's 5 different pies for you to sample. So try actual sampling instead: Cut a piece half the normal size. This allows you to have a "whole slice", and more than several little bites. Then wait about 20 minutes before you go and try the next pie. Even if you end up eating a bit of all 5 pies, by having a half-sized slice of each, you've drastically cut the amount of calories, carbs and sugars compared to what you would have had with whole slices. And you'll still feel stuffed and satiated, instead of deprived and resentful.
So there you have it: 5 different, common holiday weight loss and eating tips, followed by the reality check of each, and a suggested compromise that should help you enjoy the holidays to their fullest, without depriving yourself of the great food we all look forward to.
Whatever you decide to do, remember to actually have Happy Holidays!
Kathy Burns-Millyard. Kathy is a professional published writer who covers a variety of popular topics such as health, fitness, decorating, and gardening. Find more articles by Kathy at http://www.electronicperceptions.com/new/category/free-content/
We really do care about your health and happiness and are thrilled you are interested in our articles, but please always check with your doctor before trying something new!
Ideas For Weight Loss
After writing about the fact that many people complain about being "fat", yet do nothing about it, I thought it might be a good idea to write one about a way you can lose weight. Well, maybe not any particular way, but a variety of ways. For starters, if you want to lose weight, you can take the obvious road - Jenny Craig. Why not? It has worked great for many, many people, including the inflated, and now slightly deflated, Kirste Alley. But some people are too embaressed to walk into a Jenny Craig. Maybe because people can see you do it, but thats beside the point. What else can you do?
Weight Loss Diet - In a previous article, I mentioned the weight loss mantra of "Eat Less... Move More" and I wrote about how to choose the diet plan that could help you eat less. In this article I will discuss the "move more" part of the equation.
Weight loss pills are very common, and easy to get your hands on.
Take pills! Sure.... It too has worked for a great number of people. Try the Adipex Diet Pill if you like. But most people look for excuses not to do that either, as it can be embaressing if someone is to see you take them. Well then, that brings us to the perfect solution - WATCH WHAT YOU EAT! There is no need to pay all kinds of money for "Weight Watchers" or "Jenny Craig", or take embaressing weight loss pills, just simply take note of what you are eating, and try to take on some healthier habits.
If you notice that you are eating alot of junk food, try and cut back. Try to change your snack foods to fruits and vegetables, or maybe even just eat less. Watch the amount of food you are taking in, and that in itself can give you results.
For any other weight loss ideas, you can try the book store, a nutritionist, or consult your doctor.
Feel free to reprint this article as long as you keep the article, this caption and author biography in tact with all hyperlinks.
When you really need to lose weight, it helps tremendously to actually read the labels of food you're buying and eating. Even better than reading those labels though, is understanding what they mean. Many food items these days carry labels boasting how healthy they are for you: "Low Fat", "Reduced Calorie", and other claims are written all over the packaging... but do you really know what those claims mean? You might actually be surprised. These labels - or claims - are regulated by the FDA. What they actually mean however, isn't always exactly what they say. For instance, something marked "Cholesterol Free" might actually have Cholesterol in it.
Takie a look at some of the FDA guidelines and you'll see what I mean:
* Fat-Free: Less than 0.5 grams of fat per serving, with no added fat or oil
* Low fat: 3 grams or less of fat per serving
* Less fat: 25% or less fat than the comparison food
* Saturated Fat Free: Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving
* Cholesterol-Free: Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving
* Low Cholesterol: 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving
* Reduced Calorie: At least 25% fewer calories per serving than the comparison food
* Low Calorie: 40 calories or less per serving
* Extra Lean: Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
* Lean: Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood
* Light (fat): 50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)
* Light (calories): 1/3 fewer calories than the comparison food
* High-Fiber: 5 grams or more fiber per serving
* Sugar-Free: Less than 0.5 grams of sugar per serving
* Sodium-Free or Salt-Free: Less than 5 mg of sodium per serving
* Low Sodium: 140 mg or less per serving
* Very Low Sodium: 35 mg or less per serving (Source: http://vm.cfsan.fda.gov/~dms/flg-6a.html)
If someone where to buy a product labeled "Reduced Fat", they generally think they're eating healthy. But if the product is normally extremely high in fat, the "reduced" version only has to have 25% less than the regular one in order to put that claim on their package. And 25% less than something that's pretty high to begin with is usually higher than you want for optimal health and weight loss.
The same problems occur with food items labeled "free". Cholesterol free, sugar free, calorie free, etc. - these are a bit misleading. When you buy a cholesterol free product, you're not getting zero cholesterol. You're only getting a small amount, but the point is you're not getting "zero", which is what the label implies.
So when you're working hard to lose weight, be sure to read the labels... even on those items that say sugar free, calorie free, or fat free. And if they actually do have a little bit of sugar, calories or fat, be sure to factor that in to your overall daily intake. Doing this one little thing can make a big difference in how fast you lose weight, as well as how much you lose.
Kathy Burns-Millyard. Kathy is a professional published writer who covers a variety of popular topics such as health, fitness, decorating, and gardening. Find more articles by Kathy at http://www.electronicperceptions.com/new/category/free-content/
Loss Weight - Make It With Natural Products
Nearly 66,5 percent of all adults in the United States are overweight,
and 30.5 percent are obese. Overweight refers to an excess of body weight
compared to set standards. The excess weight may come from muscle, bone,
fat, and/or body water. Many people who are overweight are also obese.
Obesity is a term for excess body fat. Food is made up of calories, or
units of energy. Physical activity and normal body metabolism burn calories.
When a person takes in more calories than the body uses, the extra calories
are stored as fat. These fat cells enlarge or decrease in size depending
on the balance of energy in the body. When fat cells build up or accumulate,
it causes obesity.
There are two main possible ways of inducing a reduction in body fat. One is by reducing food intake or food absorption and the other is by enhancing energy expenditure. A way to reduces energy intake and absorption is through thermogenic formulas such as the ingredients found in Yerba Slim. Thermogenesis is a term referring to the body's production of heat. Heat production is a normal part of the metabolic process. Nutritional substances can also stimulate thermogenesis. Thermogenesis, when not simply needed for routine food digestion and metabolism, is both a source of heat and when stimulated through appropriate dietary supplementation, a mechanism to increase metabolic rate. Fuel for this increased metabolic rate can be provided by stored body fat. The ingredients in Yerba Slim assist in the thermogenic processes allowing you to naturally and safely burn fat and loose unwanted weight.
Before fat can be burned it must be broken down into small particles to free fatty acids and glycerol. This process is called Lipolysis . Hormones like cathecolamines and chemical compounds like xanthines found in the Yerba Slim formula have lipolytic activity. These ingredients aid in lipolysis allowing your body to breakdown fat and turn it into energy. Daniel Mowrey, Ph.D. states that Yerba Mate, a main ingredient in Yerba Slim , possesses the best combination of xanthine properties possible.
Yerba Mate is an evergreen tree growing wild in South America. It is used as a stimulant for weight loss and as an appetite suppressant. It is also known for increasing energy and improving digestive systems. It has been used by Native Americans since ancient times in a tea form as a daily stimulant. Its traditional uses were to aid against fatigue, nervous depression and pain. The herb is currently being used in the United States as stimulant for the central nervous sytem and as a dietary supplement.
Daniel Mowrey, Ph.D. calls Mate "An invigorator of the mind and body, a natural source of nutrition, and a health promoter." He also states that Mate is used to "boost immunity, retard aging, combat fatigue and control the appetite." Yerba Mate has the ability to increase mental alertness and acuity and to do it without any side effects resulting in more energy and vitality. Yerba Mate has become a favorite of body builders and anyone interested in the health benefits of exercise.
The metabolic effects of Mate include the ability to maintain aerobic glycolysis (breakdown of carbohydrates) during exercise . This results in burning more calories and loosing weight. It also eliminates the sensation of hunger meaning you eat less and lose more weight.
Yerba Slim contains highest quality ingredients, 100% natural safe, and effective herbal remedies. It is made from the above mentioned Yerba Mate and:
- Vitamin B6 - the master vitamin for processing amino acids and the building block of all proteins and some hormones. Vitamin B6 is an essential nutrient in the regulation of mental process and mood. It has been know to improve glucose tolerance
- Green Tea - used as a social and medicinal beverage. It has been used in traditional Chinese medicine to reduce pain, enhance immunity, and as an energizer to prolong life. Green Tea has been used in connection with weight loss and immune function. It has also been shown to lower cholesterol levels and blood pressure.
- Guarana - an evergreen vind indigenous to the Amazon basin. Guarana has been used in connection with athletic performance, fatigue, weight loss and obesity. The indigenous people of the Amazon used Guarana to decrease fatigue as well as to reduce hunger. It is also know to stimulate the central nervous system and increase metabolic rate.
- White Willow - it grows primarily in central and southern Europe and contains the parent compound from which aspirin was created. It is traditionally used as a pain medication.
- Cayenne - it has traditionally been used as medicine for centuries. It has shown reductions in appetite in a double-blind trial, studying the effects on appetite and energy intake. It has also been shown to increase metabolism of dietary fats. These trials suggest that Cayenne may help in the treatment of obesity.
The positive effects of the ingredients in the Yerba Slim formula have been clinically studied and proven to help with weightloss and appetite management. Here are the results from clinical studies http://www.personalsland.com/weight-loss/studies.html
Overweight and obesity are known as risk factors for diabetes, heart disease, stroke, hypertension, gallbladder disease, osteoarthritis, sleep apnea and other breathing problems, some forms of cancer (uterine, breast, colorectal, kidney, and gallbladder). Obesity is also associated with: high blood cholesterol, complications of pregnancy, menstrual irregularities, hirsutism (presence of excess body and facial hair), stress incontinence (urine leakage caused by weak pelvic-floor muscles), psychological disorders such as depression, increased surgical risk.
Yerba Slim is a thermogenic weight loss formula designed to naturally assist the body in burning more calories by efficiently using stored body fat for energy. It also works as an appetite suppressant and an energy booster so you feel less hungry and have more energy. It makes weight loss nice and easy. With no excersize or diet changes, Emma lost 19kg in 6 months, just from taking 2 Yerba Slim pills each day. However it is recommended to combine Yerba Slim with a healthy diet and regular exercise for maximum benefits. Here are the most frequently asked questions http://www.personalsland.com/weightloss/.
Alexander Stomanec is interested in herbal drugs. His new site Personals Land http://www.personalsland.com is an useful site with many lins to information about variable drugs for pain relief, men`s health, weight loss, stop smoking, etc.
Tips On Fast Weight Loss For Special Occasions
If you are like me, you have probably been through all this before, the family wedding is coming up next month and you can't seem to fit into that suit or dress because you have put on too much weight. So you must lose at least ten or more pounds quickly. Losing weight quickly is not advisable as most of the loss will be muscle tissue and water; you put on the weight slowly (usually over years) so normally you should take it off slowly and then you will know that the majority of the loss will be body fat.
But you have a problem here and the clock is ticking so you will have to diet pretty hard to meet your target weight loss. Let's look at that first, you all know that diets don't work; they send the body into starvation mode, a survival mechanism from long age when humans faced periods of famine. Going too low in calories causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.
Research shows repeated dieting actually makes it harder to lose weight and easier to put it on 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 habits actually represent an excess in calories. Not only do you regain the fat stores just lost, but also you may even gain an extra bit. Knowing this, you really don't want to put yourselves through this rigorous process, but for this special occasion you will. First though, you will have to boost the metabolism that has been lowered by the dieting.
To do this you will have to perform a "Strength Training" workout to generate that initial spike in your metabolism. By increasing the lean muscle on your body by using Strength Training, your metabolism will increase, burning fat along the way. The strength training technique I use requires just twenty to thirty mins per week. Gone are the days of the five-day a week program with 6 to 12 sets per body part that, method has never worked.
One short intense strength-training workout a week will elevate your metabolism more than you ever thought possible. While the calories expended doing exercise are important, the increase in metabolism especially after strength training continues long after the exercise is finished, burning calories at the same time. The two main components of this technique are the intensity of the exercise and the recovery after the exercise.
Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional lean muscle and lose body fat. Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels. A high quality broad-spectrum vitamin and mineral supplement should also be taken on a daily basis.
As before get the calories from high quality food but if you can't, utilize a blender to make concoctions from skim milk with whatever additives you want to use, just as long as you keep count of the calories for your daily total. Now use these blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day. The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week.
Now average out how many calories you consume a day with the use of a seven-day eating plan and calorie counter, once you have this figure subtract 1000 calories and this will be the target number of calories you will be aiming for. Remembering that one-pound of fat contains 3500cals, losing 1000 calories a day will total 7000 for the week, which equals two pounds lost by dietary means alone. Another technique for low calorie eating is to watch your fat intake as this has the most calories.
Incidental activity is also very important if you want to lose this amount of weight in this short period of time, by increasing incidental activity you can burn at least another pound a week The best exercise for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors.
Walk until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week. Well there you have it, as an experienced trainer I wouldn't recommend this type of program to my clients. The weight loss is just too quick and the program would be very hard to maintain owing to the very low caloric intake.
I advise my clients to decrease their calories by just 500 per day (and no more) below their maintenance levels and they will be losing 1 - 2 pounds of body fat every week, safely, without craving and without too much disruption to their lifestyle. In conclusion remember, think long term here and that's between 30 and 50 pounds of fat lost in six months. Any faster and all you will be losing is water and precious muscle tissue.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.
Water plays a vital role in losing weight: It helps you feel full so you don't eat as much, it helps all of the important organs in your body dispose of waste, which in turn allows your body to burn fat better and faster. Water has no calories, so you can have as much of it as you'd like. It also helps flush toxins out of the body, gives you more energy, and keeps your skin healthy too. Since it also helps you feel fuller, drinking water will prevent you from eating more food than you should. And of course, eating less helps you lose weight.
Some say that drinking cold water also helps boost your metabolism slightly. Theoretically: Your body needs a tiny bit more energy to warm the water, thus it could use a fraction more energy when processing it. I don't know if this is true or not unfortunately, but I personally don't think it hurts.
Here are a couple of easy ways to be sure you're drinking enough water:
First: Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. Your body has been without fluids for 6-8 hours, so it's probably dehydrated. Drinking a tall, cool glass of water as soon as you wake up is a wonderful way to start you day. It also helps make you feel full, so you'll eat less for breakfast.
A glass of water also lets out all your digestive juices and jump starts your internal organ functionality, plus it gets your metabolism kicked in. So even if you want coffee or tea first thing in the morning, have that glass of water too. It's a great step towards losing weight.
I personally drink a big cup of water while waiting for the coffee to finish brewing. Next: Drink a glass of water before you start a meal. Water helps make your stomach feel full, so drinking a glass before eating - or at the very least while eating - will help you eat less food.
Have another glass of water while you're having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster. Last but not least: Use a straw when you're drinking water. It actually helps you drink more without even realizing it.
Kathy Burns-Millyard. Kathy is a professional published writer who covers a variety of popular topics such as health, fitness, decorating, and gardening. Find more articles by Kathy at http://www.electronicperceptions.com/new/category/free-content/
If there is one thing that all dietitians and obesity experts agree on, it is that personal motivation is the foundation of all weight loss success. No matter how healthy the diet-plan, or what combination of calories and nutrition it contains, it won't help anyone lose weight unless they follow it for long enough. Their willingness to do so depends entirely on how motivated they are to change their eating and exercise habits in order to achieve their weight loss goals.
At the very least, you'll win by not adding more weight to what's already waiting to be shed. "An ounce of prevention is worth a pound of weight gain," says Dr. Samuel Klein, the Director of the Center for Human Nutrition at Washington University in St. Louis, MO. "Preventing the increase in weight is a lot easier and better than actually gaining weight and then trying to get it off again." So the answer seems simple: Eat less and exercise more. The reality of implementation of course, is far more difficult.
Motivation Advice Hard To Find
The Internet offers a bewildering array of diets and weight loss eating plans, but advice on motivation when dieting is in extremely short supply. Given the strong link between diet-compliance and motivation, this lack of motivational help is surprising to say the least. It may stem from the fact that many diets are created by people who lack hands-on experience of helping people to manage their weight. Perhaps they see weight loss as a biological rather than a human process. If so, I think it's a mistake.
Motivating Yourself To Lose Weight
I tell all my clients that starting a weight loss diet is like starting a journey. And like any journey it requires preparation. We need to look ahead and plan how to overcome problems that occur along the way. By doing this we take control of the process and greatly increase our chances of success.
Unfortunately, many dieters don't plan ahead. Instead, they take things
as they come, and rely upon two things: their initial enthusiasm, and
(when this wears off) their willpower. But enthusiasm and willpower aren't
enough to overcome the temptations and difficulties which we face when
we try to change our eating habits and lifestyle.
Stop for a moment and imagine taking your family on a camping trip.
Do you rely on your enthusiasm and willpower for food and shelter? Of
course not. In all probability you spend hours beforehand carefully packing
and preparing for every eventuality, and the whole trip is carefully
planned out in advance.
Yet when you start a diet-journey, many of you set off without any kind of planning or preparation. It's as if you are convinced that everything will go smoothly. But let's face it, what diet ever runs smoothly? Answer: none! So what happens when we encounter a big problem? Answer: we wobble, and often quit.
We Need To Plan New Thinking Habits
Planning a diet-journey doesn't involve packing equipment, it involves packing "new thoughts". We need to rehearse and adopt new ways of thinking in order to overcome problems during our journey. This isn't psycho-babble - this is plain common sense. After all, successful dieting is largely a matter of motivation and attitude. It's about what goes on between our ears!
The Most Common Dieting Problem
The most common problem we face when dieting is boredom. This typically occurs when our initial enthusiasm for losing weight wears off, and we become tired of watching what we eat. We become dispirited, and slightly depressed at the idea of having to maintain our "sensible eating habits" while everyone else seems to be having a good time.
Losing Direction Leads To Boredom
We get bored when we lose our sense of direction. So to overcome it, we need to reestablish exactly where we are going. Remember, dieting is not an aimless process, it's a journey from A to B. Here's how we think when we lose direction:
"I'm really bored with dieting, it's such a pain. I don't have any freedom any more. I can't eat this, I can't eat that... I'm fed up. I can't share food with the girls at work, I can't eat at my favorite restaurants, I have to keep saying No to food when I visit friends, I have to watch my family eating in front of me, I don't have time to exercise properly, I'm never going to lose weight and I'm feeling really miserable. Heck! Life is too short for this..."
This kind of thinking is totally demotivating. It focuses exclusively on the negative aspects of dieting and signals complete aimlessness. No weight loss goal is achievable when we think like this.
A Better Way of Thinking
Now let me show you some better alternatives. Please compare them with the above example.
"Hmm, my diet isn't going so good. But I'm not going to make excuses. I've wasted enough time making excuses to myself. From now on, no matter what happens, I'm going to be honest with myself. So what do I want? I want to lose weight and get myself into shape. Why? Because I really want that beach holiday (or other very selfish goal) which I promised myself. I want it so bad I can touch it! Okay, so I need to learn how to eat properly - big deal! I can easily do this if I put my mind to it. Heck! Eating good food isn't difficult. What's difficult is seeing myself being overweight for the rest of my life. I want something better. Something a lot better than a fistful of nachos or a dollop of fatty dessert."
"Hmm, my diet isn't going so good. So let me remind myself why I'm dieting. All my life I've been eating to please other people. My mom said "eat this", so I ate it. My school friends said "have some of this", so I had lots. My work colleagues now say "have a slice of this", so I have two! And my kids say "you must try this", so I try it. And every time I make an effort to lose weight, everyone says "forget about your diet, eat some of this" so I do. Well that's enough! No more eating to please other people. Today I'm going to start eating to please me. And what pleases me is the idea of wearing a size (?) dress to my daughter's wedding (or other very selfish goal). I realise I need to eat properly, but this is a ridiculously tiny price to pay for achieving my goal. Heck! Eating good food isn't difficult. What's difficult is carrying my excess weight around all day. I want something better. Something a lot better than a 4-cheese pizza or a box of cookies."
"Hmm, my diet isn't going as smoothly as I thought it would. Never mind, I'm sure this is quite normal. I can't expect to change my regular eating habits without a few hiccups along the way. Besides, I'm looking for more than the few minutes of pleasure I get from filling my stomach with junk. I want a lifetime of pleasure - real pleasure from looking good and being taken seriously and who knows, maybe finding a great partner. I know other people see me as a fat person - goodness, at times I do too! - but this is exactly WHY I want to change. I'm tired of being fat. Real tired. And if this means learning how to eat good food, then let's do it! And when it gets tough I'm going to login to Anne Collins forum and get help. All I know is, I want to make it happen!"
"Hmm, my diet isn't going as smoothly as I thought it would. This morning I watched my colleagues eat a whole birthday cake - it looked delicious - and I sat there feeling miserable and deprived. Then I went for lunch with a friend and chose a tuna salad while she ate half a pizza followed by two slices of cheesecake. It was torture! But then I started thinking to myself "what's more important - a few slices of cheesecake, or a really lean shape?" And I decided that looking good was what I really wanted. I know that it's not going to happen overnight, but if I can persevere and learn good eating habits along the way, I know I'm gonna make it..."
"Hmm, my diet isn't going as smoothly as I thought it would. But at least it's not a race. So who cares if I have a few wobbly moments, as long as I get where I want to go. At 26 I'm in the prime of my life, and I want to make the most of it. I'm tired of my slim friends getting all the best guys. I want to turn a few heads myself. I want the attention and I want to be taken seriously, and if I have to spend 12 months dieting - heck! I'm gonna do it. Last week I saw a friend of mine in hospital who lost a leg in a car crash. The doctors say it's going to take her 12 months to relearn how to walk. Now that is tough. By comparison, my journey is easy. And as long as I keep reminding myself of this, I'll be fine."
Points To Remember
1. A diet is a journey from A to B.
2. Feeling bored is a sign we are losing our direction.
3. When we lose direction we need to regain it, fast!
4. The way to regain direction is to remind yourself why you are dieting.
5. You are dieting because you want something better than a plate of fattening food.
Getting Help To Lose Weight
Changing our eating habits is much easier when we get support from other people. So make sure your online weight management plan includes membership of a forum. Because only people can offer you the sort of encouragement you need to achieve your personal weight loss goals.
Anne Collins, 54, is a qualified nutritionist and full time weight management consultant with over 23 years experience. Her clients range from top celebrities to ordinary people of every age and shape. Her website, www.annecollins.com attracts 9 million unique visitors per annum, and her weight loss forum is one of the most active support centers on the Internet.
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