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Before initiating a weight loss program, it is important for people to know how much weight they should lose.
There should be 2 basic weight loss goals:
1) Initial goal (short term)
2) Long Term goal (approximately 1 year from now)
Both of these goals should be realistic and practical for you to achieve.
* Initial Goal - 10% Weight Loss Achieving the initial goal will allow you to start enjoying the health benefits of weight loss immediately. For an initial weight loss goal, many health experts suggest 10% of your current body weight. Current weight x 10% = initial goal for losing weight. For a person weighting 200 lbs, the initial weight loss goal would be 10% x 200, or 20 lbs. Weight loss of greater than 10% can be achieved under medical supervision.
* Establishing Realistic Goals Goals, which are set effectively, are more likely to be achieved. The process of setting the goal plays a very important part. The reason many people do not achieve their goals is often due to how they set them. What are well set goals? One method is known as setting
SMART goals. SMART stands for:
* S Specific
* M Measurable
* A Achievable
* R Realistic
* T Time Bound
Ensure the goal you set is very specific, clear and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 inches of your waistline or to walk 5 miles at an aerobically challenging pace. Keep the goal simple so it is easy to understand what you want to achieve. The goal needs to be important to you and exciting enough to prompt you to do what is necessary to achieve it. If the goal is not important to you, I encourage you to drop it because you are not likely to achieve it and often end up feeling as if you have failed. You can set many goals. Just choose one you really want to have as the result.
* Measurable -
The goal needs to have a specific, quantifiable result or else it ends up just as "wishing". For instance, it is not measurable to say you want to be healthier or feel fitter. However, it is measurable to say you want to be fit enough to swim 20 lengths of the swimming pool.
* Achievable -
If you set goals which are too far out of reach, you probably will not commit to doing them for long. Although you may start with the best of intentions, the knowledge that it is too much for you means you subconscious will keep reminding you of this fact and will stop you from even giving it your best.
A goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you. For instance, if you aim to lose 20 lbs. in one week, we all know that is not achievable. Nevertheless, setting a goal to lose 1 lb. and when you have achieved that, aiming to lose a further 1 lb. will keep it achievable for you. The feeling of success, which this brings, helps you to remain motivated.
* Realistic -
Devise a plan and a way of getting there which makes the goal realistic. The goal needs to be realistic for you and where you are now. A Goal of never again eating sweets, cakes, chips and chocolate may not be realistic for someone who really enjoys these foods. For instance, it may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work toward reducing the amount of sweet products gradually as and when this feels realistic for you.
* Time Bound -
The goal should have a set time. If you do not set a time, the commitment is too vague. It tends not to happen because you feel you can start at any time. Without a time limit, there is no urgency to start taking action now. Just remember, goal setting is important when going on a diet to lose weight and remembering to think SMART will help you in achieving all your short and long term goals.
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!
Quick Weight Loss Tips To Gain A Healthier Lifestyle
Weight gain/weight loss is a serious issue, no matter what your stage in life. It is a major health concern and can serve to shorten your life if it is not addressed. Certainly, there are a large number of diet plans on the market today. Each has its strengths and weaknesses, its assets and liabilities. Ultimately, it is best to consult with your doctor and a registered dietician in order to find the diet plan that is right for you.
Weight Loss Benefit - Losing weight is 100 times easier if you are mentally prepared for it. This may sound elementary, but in my experience most dieters quit their weight loss plan not because they feel hungry or have difficulty with the menus, but because of psychological reasons.
If you can master these elements, chances are you will be successful not only when it comes to losing weight, but maintaining weight loss as well.
However, long-term weight loss requires more than just a stellar diet plan. It also requires a commitment to a lifetime of healthy eating, a sensible exercise program, and an understanding of the dynamics of overeating. There are plenty of reasons to lose weight. Some do it to feel healthier; others do it to look better. Regardless of your reasons, there are some weight loss programs that do more harm than good to your body. Believe it or not, there are ways to lose weight safely. Dieting is not easy. Here are some quick tips that successful people use to lose weight so that others can benefit too.
* Drink 8-10 glasses of water each day
* Eat breakfast
* Eat at least 3 meals and 2 snacks each day
* Eat your veggies
* Prepare your own food as much as possible
* Invest in a good set of food storage containers
* Eat some protein at each meal and as a snack
* Drink a glass of water after each snack
* Eat slowly and enjoy your food
* Eat your larger meals early and smaller meals later
* Eat a fruit dessert
* Go easy on the meal replacements
* If it sounds too good to be true, it probably is
* Invest in good cookbooks
* Take a good multi-vitamin
Your weight loss 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 weight loss or 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. Weight loss comprises of several things, including the mindset, exercise, food and diet supplements. If you're new at this and you want to lose weight quickly, it's best to follow a diet plan that can be easily accustomed to. A simple exercise plan of brisk walking, running, swimming or even dancing can suffice. Just remember to avoid sugary snacks that will put the weight back on. Don't forget to feed yourself either. Starving is the worse thing you can do in a diet.
Natural weight loss is the only way to loose the weight and keep it off. By using this simple wight loss planner and a couple of my weight loss tips, you will see fast weight loss results. The problem many of you are facing today is caused by un-healthy eating habits. Every new year, we make a resolution to loose the weight, and we honestly succeed in shedding off the pounds, but, before the end of that same year, we have gained an extra ten pounds. I fully understand your problem, and I do have what it takes to rid yourself of the weight for good. Once you start following this weight loss plan and fully commit yourself to changing your eating habits, then and only then will you be able to reduce your body fat percentage.
Is There A Natural Weight Loss Plan Just For You?
These products don't work, and the manufacturers blatantly continue to promote them year in year out, because they make money from those seeking fast weight loss. Weight loss should be an all natural process, natural weight loss is slow and steady, and it is the only way to control your eating habits while loosing weight. Once you use this simple weight loss planner, you will learn how to loose the weight and keep it off for good.
Can you imagine what your life will be like once, you get your eating habits under control, once you have the secret to speeding up your metabolism, and discover which foods is best to eat for weight loss. This is what you will learn, once you get your hands on this weight loss planner that shows you in a simple step by step daily plan, and an all natural weight loss plan that will make you loose weight like clockwork.
What Is Diet Planner Plus?
Diet Planner Plus, will chart you a simple natural weight loss plan by:
1) Giving you a weekly diet recipe plan to follow
2) Showing you the healthy foods you should eat, for low-carb diets as well as high-protein diets
3) Giving you a weight loss calculator that helps you chart your own weight loss goal.
Picture what you would look like 3 months from now even if you used just one weight loss tip that you gained from this article, and that is that all your weight loss problems are caused by your bad eating habits. If your fed up of all the diet hype and would really like to take control of your life and finally start loosing weight by following an all natural weight loss plan, using the weight loss planner then get yourself a copy of the weight loss planner. At last you will be able to loose the wieght without rigorous excercise and will be able to eat healthy foods while you loose the weight, so, no starving diet fads either.
Alexander Marlin, recommends this simple Weight Loss Planner to anyone who would like to start loosing weight using an easy to follow all natural weight loss method that works.
This article was written to answer many of the most frequently asked questions on this topic. I hope you find this information helpful.
There is the familiar story of your teenage years and how active you were playing sports, going out with friends and having a good time. Because of your high activity level and age your metabolism is also high so your weight has not ever been a problem. As a matter of fact, whoever even thinks about it' Over time you develop a taste for fatty junk food and you sure do love those hamburgers, fries and pop.
Your metabolism helps burn off most of the excess calories from the junk food and so any extra weight goes unnoticed.
As you move into adulthood priorities change and somehow sports disappears from your life and the focus now becomes more on work and social activities such as parties and drinks. You notice that you have some extra weight but by now you've programmed your lifestyle habits into your subconscious and weight loss is still not something that is thought of. As you get to your 30's and 40's you have now noticed a considerable amount of body fat and you begin to see the health problems associated with your unhealthy lifestyle. Now you are concerned. What you have done in your life to date is set the cause and effect of your lifestyle choices in motion, accumulating all the little unhealthy lifestyle habits along the way until the weight issue has become bigger year after year, and so have you. Hang on. There is good news.
The good news is that you can turn around the negative cause and effect in such a way as to achieve health and weight loss by making steady improvements to your lifestyle across multiple areas. This will cause your new weight loss to grow and gather speed and lead you back to health. The most important thing to realize is that while you may not see immediate results from the slight changes to your lifestyle, the combination of little improvements across lots of lifestyle areas over time will achieve the weight loss you're looking for.
Here's how to get started:
1. Get Active - To burn off some of the body fat and strengthen your heart you need to do some form of exercise. A starting point might be walking as it is a low impact, low risk activity. Start out with a short walk at first and and then walk farther and for longer each time. The important thing to remember is to choose an exercise you like to do so you will stay with it.
2. Eat Healthy - Little by little, replace high fat and high sugar foods with healthier alternatives. First start with perhaps one meal a day and progress from there. After a while you will be more accustomed to healthy food and will make better food choices. It is true the healtheir you eat, the less you want the the old eating habits back.
3. Eat Smaller Meals - It is better to have frequent smaller meals than three large meals, so try cutting down your portion sizes and have a piece of fruit between meals for snacks. Eating healthy keeps you fuller longer.
4. Cut Sugar Drinks - Eliminate soda drinks from your diet as they wreak havoc with your blood sugar, add body fat, and interfere with your hormonal system.
5. Reduce Alcohol - Alcohol has the same effects as soda drinks on your body so try to reduce your consumption.
6. Drink a lot of Water - Water helps eliminate all the body's byproducts and is needed to flush the body of the waste associated with weight loss. It also helps give you that full feeling. There is an easy way to drink enough water each day. Just drink three twelve ounce glasses of water with each meal. I chose the one right sized glass for each meal or start with one glass of water with each meal and work up to the three glasses. There, you're done and it's easy.
7. Get Lots of Sleep - A large proportion of the people who get inadequate sleep are overweight. That's because sleep deprivation has an enormous negative effect on the body's hormonal system among other things.
8. Eat Slower - Most people eat way too fast, which leads to poor digestion and overeating. Eat slower and savor your food and you will feel fuller on less food.
There is no quick fix when it comes to weight loss, but if you make gradual improvements in several areas, the combined effect will put the brakes on obesity your weight issues will be a thing of the past.
Sintilia Miecevole, Administrator of http://fineweight.com provides information and resources from weight loss, information and Weight Watchers diet to fitness, nutrition and more. Be sure to visit http://www.fineweight.com for further information.
Since you're here - I'm assuming you want to or are trying to lose weight. It's no big secret - the key to weight loss success is a healthy diet with regular exercise. We all know that - but what are we doing about it? Probably 9 out of 10 people reading this are doing nothing to improve their health and lose weight. No need to raise your hand - you know who you are. Don't worry, my hand is half raised. . . Here are some easy weight loss tips for all of us (I include myself in this group) who want to lose weight but for one reason or another lack the motivation to follow through with exercise or diet plans to see real results. Of course, if you do nothing - that is the exact amount of success you will have.
* Clients should be targeted within the weight appropriate body mass index (BMI) range, which you can easily determine with a BMI calculator.
What I hope to instill, at least in a few of you, is that you can achieve better health and lose weight with a few tiny changes to your everyday life. Nothing drastic like an extreme exercise program or unhealthy like starvation. . . . just a few simple things that will get you looking better and the most important part - feeling better about yourself. It's all about baby steps. Personally, I am not exceedingly overweight. According to my "ideal weight" I am still about 20-30 pounds overweight - but ideal weight is just an estimate. A poor one at that. Don't judge yourself by what a book or some diagram tells you that you should weigh.
What weight would you like to achieve? That is the most important question. Set a goal for yourself, and start out small. It's those small victories that lead to winning the war so to speak. It's the small victories in losing weight that give you hope, and when your hope grows, it causes motivation and action. Maybe you're not at the point that you feel like you can commit to running a half an hour a day, or using a treadmill, or eating only tofu - and that's ok. Like I stated before - it's all about baby steps.
Baby steps to losing weight Here are a few small things that you can do that will help you shed the pounds:
Start with Breakfast Seems pretty simple & straightforward. I never used to eat breakfast. I'd eat one to two times a day (if that) but never until several hours after I woke up. My normal eating time was about 7pm-8pm and sometime after midnight. Eating breakfast will help to get your metabolism going. . . which is a problem for me and many of you. After a certain age the metabolism changes - It happened to me at 26. Some people are just blessed - they're in their 30's, 40's, 50's or older and they maintain the same weight as they had in high school (without having to work on it, I might add). I bet you wish that was the case for you.
Eat multiple times daily Eating several small meals a day will help keep your metabolism running. Forget the 3 meals a day routine - try for somewhere between 4-6 small meals a day and see what it does for you. Don't stuff yourself Eat until you're satisfied, not until you're stuffed. It kind of goes with eating multiple times daily, but it's an important side note. How many times do you continue to eat just because there's food left? You're full, but you can still eat more. . . so you do. Hey, I am guilty of it, too. Beating this will help you to keep off some of those additional pounds and will help your effort to take off the existing extra weight.
Eat a healthy snack If you're feeling the hunger pains but there's no time for a food break - try munching on an apple, some grapes, celery, carrots, etc. Sure, it's not as filling as the bag of chips, a candy bar or the quick run to the fast food joint - but you will be glad later on for this one tiny sacrifice. There are some foods out there that actually cause to you burn more calories when you eat them than you are consuming in the food itself. There's a book on that exact subject of eating foods that cause you to burn calories - you should get it and check it out. The book is called the negative calorie diet.
Drink Water instead My weakness is pop. (or soda, depending on where you're from). I like it and tend to drink a lot of it. There are a lot of people out there just like that. The thing is, it's so loaded with junk that it's preventing you from shedding a few of those unwanted pounds. I hear this complaint from women all the time - it's about that little "pouch", the little "extra" on their belly. A lady I used to work with stopped drinking pop and took on drinking water instead. In less than two weeks her "extra" was gone. No kidding. I don't know how many pounds she lost, but that had to feel good losing that extra inch or two around her midsection.
Don't eat too late Eating late at night was my specialty. I still deal with it. Remember when you could eat whatever you wanted, whenever you wanted to and still look great? Well . . . those days are over for most of us. The problem with eating late at night (or shortly before going to bed - if you work over night it'd be in the morning) is that we tend to be much less active when we are settling down for the day. Less active means we're burning fewer calories. . . thus storing more fat. The "more fat" is what we're trying to get rid of. I think you see my point.
It's all about the baby steps. Some people, including me, have a hard time committing to an exercise plan or diet. The few steps I've outlined above can help you lose some extra weight and feel better within a short amount of time. It's a fairly well established fact that it takes 21 days to form a habit - just take a minute and see where you're physically at right now. Weigh yourself, take a picture, get out the measuring tape - whatever works for you to gauge where you are currently. Try one or all of the above suggestions for 30 days. I am certain that if you try a few of the outlined suggestions above you will see a difference and that difference might just give you the motivation you've been lacking to get into the best shape of your life.
Rob Ferrall has a large website based on weight loss tips and ideas, you can find it at http://lose-weight.linktrix.com
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Weight Loss Information - Well, here it is, late night TV and I'm flipping through the channels trying to find something good to watch. As I'm surfing the tube, I notice a huge amount of weight loss infomercials. And you know what, most of them literally make me sick to my stomach. Not because I despise TV, but because I can't stand it when companies blatantly lie to unsuspecting consumers and make MILLIONS in the process doing it.
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Cure Help Legal Disclaimer: Weight Loss articles, news, tips and information presented as a public service. Cure Help offers information for entertainment and educational purposes. None of the viewpoints or tips and suggestions presented in the articles are endorsed by Cure Help. Please consult a health care practitioner (your doctor) before applying any cure tips,advice or suggestions. We care about your health! Be smart and get several opinions before you implement any changes in your life! Please consult the FDA Compliancy Policy Guide for information on drugs and standards.
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