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Follow these twelve simple tips to kickstart (or reinvigorate) your weight loss program.
1. Write down your weight loss goals. Make sure each goal is realistic, and that you have included a time line. Break down larger long-term goals into monthly or weekly goals so you can stay on track without feeling overwhelmed. It's important to commit these goals to paper, so write them down and display your goals where you will see them each day.
2. Each time you reach a goal, reward yourself with a treat. For best results, this treat shouldn't be any kind of food. Reward your new healthy lifestyle with a 30-minute massage, a new exercise video - anything that celebrates you and your success without sabotaging it.
3. Drink lots of water. Stay hydrated by drinking ½-ounce of pure (bottled or filtered) water for every pound of body weight. That means, if you weigh 150 pounds, you need to be drinking 75 ounces of water each day - or between 9 and 10 8-ounce glasses. Drink a glass of water immediately upon waking. And, throughout the day, everytime you feel your energy levels start to dip, drink another glass. Pure bottled or filtered water can really give your mood a boost.
4. Eat a nutritious breakfast. For maximum energy and concentration throughout the day, include complex carbohydrates, such as natural whole-grain cereal or bread, as well as a low-fat protein, such as skim milk, cottage cheese, or low-fat yogurt.
5. Get in the habit of exercising every day. Your daily exercise regimen doesn't have to be strenuous. It just needs to be consistent. And there are lots of ways to avoid boredom and to get excited by your daily exercise routine. Try walking or jogging outside instead of on the treadmill. Or listen to a motivational book-on-tape or mp3 as you work out.
6. Eat for health. Think about food in terms of "bang for your buck." Opt for nutrition-dense foods.
7. Eat for energy. Whenever you overeat, you rob your body of energy. Think of food as fuel. Keep an energy journal in which you log the way your body and mind respond to different food choices.
8. Help your mind and spirit to accept and welcome your new body image with behavior modification techniques. A subliminal or non-subliminal audiotape or CD, for example, can help you envision yourself as a fit, lean, healthy person who loves to exercise.
9. Subscribe to a healthy-living or fitness magazine. These magazines feature low-calorie, nutrient-rich recipes - as well as inspiring weight-loss success stories.
10. Stop eating after dinner.
11. Join a support group. This can be a group of family members or neighbors - all committed to improving their health - or a simple online weight loss community. Talking about our daily challenges and victories is highly motivating.
12. Track and record your weight loss efforts, in detail. You can do this on a hand-written chart, a simple computer spreadsheet, or in a journal or computer program designed for this purpose. Track your food intake, water intake, and exercise for the day. And make sure to weigh-in at the same time each week, so that you can track your weight loss results, too.
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!
Weight Loss Help: Break Your Weight Loss Plateau in 2 Steps
What is a weight loss plateau? This is the point at which you stop losing weight during the course of a weight loss program. Once most people reach this point they have a very difficult time losing any further weight. And this is the most frustrating part of any diet or weight loss plan. It is also the reason that most dieters give up on their weight loss efforts. You fought so hard to lose a substantial amount of weight and then suddenly you hit a brick wall. You can't lose another ounce, no matter how much you continue to diet or exercise. You feel disappointed, defeated and you surrender. Then you develop guilt feelings and a vicious cycle begins. Well, what if I told you it doesn't have to be that way at all. In fact, most people can overcome their weight loss plateaus with the right system - unless there is a medical reason that hinders their weight loss.
Because everyone has different metabolic rates and genetic make-ups, weight loss plateaus and the rate of overcoming them may vary from person to person.
Overcome Your Weight Loss Plateau in 2 Steps:
The first and most important thing is to eat less food on a daily basis. "That's it?" you ask. This is so simple and trivial it sounds stupid. You were probably expecting some complicated diet plan that involved food combining, complicated meal planning, or excluding entire food groups - something of that nature, right? Sorry to disappoint you. The fact remains, that weight gain and weight loss is directly related to input and output. And the first thing you need to do is reduce the input part. How many calories do you need? To see a formula that can calculate exactly how many calories you need for weight loss, see my e-book at http://www.nulife-weightloss.com/natural.htm.
The fact that you are overweight simply means you are consuming more calories than your body burns on a daily basis. Over time, these excess calories are stored as fat and before you know it you have a hard time fitting into your clothes. And you try to convince yourself that your clothes have shrunk (not that you have gained any extra pounds). The other reason this factor is important to keep in mind, is that many diets out there falsely claim you can lose weight no matter how much of their foods you eat. And one of the arguments they use is that certain macronutrients are much less fattening than others. Or that a certain combination of foods has some magical or scientifically proven effect on weight loss.
In all fairness, however, it is true for example, that protein has a greater impact on thermogenesis than carbohydrate. In other words, you burn more calories during digestion and absorption of protein than you do with carbohydrate. At the same time, though, there are several important factors to remember here. First of all, diet induced thermogenesis (DIT) has very little effect on weight loss (as low as 3% of the total daily energy expenditure - TDEE). For this reason, if you eat too much protein, DIT just cannot burn it fast or effectively enough. In other words, at some point your body will begin storing this extra protein as fat.
The second crucial factor for overcoming weight loss plateaus is participation in regular exercise. That is, healthy eating, that includes a proper amount of daily calories combined with an effective exercise routine will help you break your weight loss plateau, guaranteed. Why people who exercise cannot break their plateau. The main reason most people have a problem surpassing their plateau is because they use improper exercise methods. The theory that moderate exercise for 3 or 4 days a week is enough to lose weight is essentially not true. This method might produce a little initial weight loss, but is just not enough to get you passed your weight loss plateau.
Your target should be at least one hour of cardiovascular exercise at an intensity of 65%-85% of your maximum heart rate - in other words, at a fairly vigorous level of intensity. Exercises could include, cycling, jogging, cross country skiing (or machine equivalent), step climbing, power walking (that includes walking on inclines), etc. Furthermore, you must exercise at a frequency of 5-7 times per week. One way to turn the fat burning process up a notch - to get even better and faster results - is to include high intensity training in your workout routine. This involves training near your maximum heart rate for shorter time periods. Examples of this are sprinting, skipping rope, walking or running up a hill, etc. One way to combine the two methods is, for example, to jog for 45 minutes and follow that with 10-15 ten-second sprints with 30-60 second rest periods in between.
Believe me, train this way and you'll see those last 10, 20 or 30 pounds literally melt off. If you are not in the physical condition required to perform at this level then you can work towards this goal gradually. If you're new to exercise or if you train at much lower levels you should get clearance from your doctor first. Once you reach a body weight that you're comfortable with, you can switch your workouts to the weight maintenance level. That is, you can reduce the exercise frequency to 3-4 times per week while training at the same intensity. That's it.
So remember, eat healthy, get off the computer and get into the training mode. Unfortunately, they haven't invented the magic weight loss formula we're all dreaming about...yet. Good luck! References:
http://www.nature.com, International Journal of Obesity: "Similar weight loss with low-energy food combining or balanced diets", retrieved 26 June 2006 from http://www.nature.com/ijo/journal/v24/n4/abs/0801185a.html
http://www.findarticles.com, "Exercise, the cornerstone to weight loss - Tech Brief", retrieved 27 August 2005 from http://www.findarticles.com/p/articles/mi_m0675/is_5_20/ai_92840206#continue
American spends $50 billion every year on weight loss programs and diet pills. Unfortunately, 22% of this goes to fake weight loss products. More and more people are facing the problem of obesity and a lot of them are resorting to weight loss supplements. While some people have benefited from these supplements, there are still a lot of people who are clueless on what type to buy. In the end, they are left frustrated without loosing a single pound.
Secondly, your body naturally burns between 60%-75% carbohydrate during physical activity. It stands to reason then, that the same percentage should represent your daily intake of carbohydrate. The key is to cut down on refined carbohydrates and increase your consumption of whole and fresh carbohydrates such as fruits, vegetables, whole gains etc. REF On the food combining issue, there hasn't been any substantial scientific evidence that links different food combinations with weight reduction.
Worry no more! Here are some proven tips to help out weight losers wannabes when buying diet pills in the market:
1. Before buying diet supplement, consult a doctor. There are weight loss supplements that are available only by prescription. Do not forget to tell the doctor about allergies to certain medication and health history.
2. For over the counter supplements, decide what kind to buy. There are numerous types available in the market today. Some are appetite suppressants while some help the body to absorb fat. Also, do not forget to check the ingredients and carefully read the labels to avoid serious side effects like high blood and heart valve lesions. Also, make sure it will not react negatively on any other medications that are currently being taken. It would also help to have it checked by the doctor before taking it.
3. Keep in mind that all weigh loss supplements, even those that are prescribed by doctors, carry risks. It is for this reason that all instructions must be followed carefully and religiously. Stop taking the supplements if unusual symptoms are being noticed.
4. Choose diet pills that are approved by the Food and Drug Administration agency of FDA. These products are monitored and carry minimum risks.
5. Beware of over the counter diet pills that contain Ma Huang. This is a strong stimulant that has been associated with death especially among professional athletes.
6. When purchasing online, make sure that all the weight loss supplements are sealed. Do not accept bottles that were tampered with.
7. Remember that dietary products that promise quick weight loss usually do not have the approval of FDA. Most of these products have severe side effects that lead to drastic weight loss.
8. Research the internet for diet pills that are proven to have side effects. For example, a Brazilian diet pill was recently sold in USA that contains drugs and chemicals like antidepressants, tranquilizers, and amphetamines. This pill was advertised as all natural but was proven dangerous to health.
9. Never buy Ephedra based supplements; they are deeply associated with strokes and death.
10. Look for supplements that contain essential nutrients like Omega fatty acids, B12, calcium, and liver oils which are very important especially to women.
11. Buy products that are endorsed or recommended by health professionals or body builders.
12. Do not depend on weight loss supplement alone. Eat healthy and exercise. Try working out in the gym for at least 3 times a week and get incredible results!
Weight loss supplements have been in the market for sometime now but their effects in the long run has not yet proven. People who are serious about losing weight must aid supplements with exercise and well balanced diet. This is the most effective way in shedding pounds the healthy way.
If you truly desire to lose weight, this must be treated as a goal not just a wish. Only by doing this will you be able to make a plan of action that will help you be successful.
Follow these steps to start you down the path to success!
The first step in your weight loss goal plan is to set the goal correctly. I have discussed S.M.A.R.T. (Specific, Measurable, Action based, Realistic, Time Bound) goals with you before in a previous article found here: http://www.goarticles.com/cgi-bin/showa.cgi?C=88447
A short cut to help you make your weight loss goal SMART is to fill in the blanks in this sentence:
"I WILL lose __________kg by the ________(day) of ____________(month) __________(year)."
For example: "I WILL lose10kg by the 6th of June 2006." Next write down this SMART goal and keep it in a highly visible spot (like the fridge). Writing down your goals and keeping them in view helps your subconscious work with you to achieve your goal, Now you have your long term goal set, you need to plan your weekly action steps. This is a way of breaking down big goals into smaller, more manageable pieces. With your long term goal in mind ask yourself how much weight you will lose this week. (Remember 1/2kg-1kg is ideal-no more!). Write that as this week's SMART goal.
That, Schwartz says, is a big part of the problem. Even overweight participants in the study thought poorly of themselves, and once that level of self-condemnation is reached, it becomes nearly impossible to lose weight. "Children are constantly given the message, 'You're fat because you're lazy,' " Schwartz said, 'and you're not trying hard enough.' That child is going to internalize that message. And once somebody believes that about themselves, it's going to get harder rather than easier for them to do the hard work that it takes to really fight obesity and be healthy."
"I WILL lose __________kg in the next 7 days." Once again this mini goal is placed in a highly visible spot!
The next step is to work out how you will lose that amount of weight this week. You will need to look at an eating and exercise plan that suits your lifestyle. (See my FREE weight loss success planner for help). This also serves as a shopping list. Now consider what exercise you will do, on which days, to support your weight loss plan. You will also need to think about what will best motivate you to exercise. Do you need to join a gym or some kind of exercise group? That takes us to my biggest and best tip!
Make sure you set up support and accountability structures. Most people ignore this step and this can be the make or break factor. Think about what support and accountability structures you need to be a success. Could you: Find a weight loss buddy? Have an exercise partner? Join a weight loss or exercise group? Join a weight loss coaching group? Involve the whole family? Hire a Life Coach? Keep a daily achievement and plan journal? Join an online weight loss chat/support group (see Google or Yahoo groups)? See a weight loss or eating disorder counselor (if applicable)?
The key to success is to set your goal correctly and then break down the goal into daily tasks. Don't get overwhelmed by the big goal, just focus on what you need to do today and what support is required to achieve each step. You will then be set to succeed with weight loss!
Lisa Branigan is a Certified Life Coach working with women who desire to improve their health and wellbeing to live a happy, healthy and fulfilling life. She is a writer, speaker; regular guest on ABC radio, contributor to magazines and newspapers. Contact Lisa for a complimentary 30-minute phone coaching session. email@example.com http://www.quantumcoaching.com.au
Study Shows Some Americans Would Choose Divorce, Depression and Alcoholism Over Obesity May 23, 2006 -- What would you be willing to sacrifice if it ensured you would never be fat? Would you give up a year of your life? Or 10 years? Would you rather be divorced, unable to have children, depressed, alcoholic? A disturbing new study out of Yale University's Rudd Center for Food Policy and Obesity found that nearly half -- 46 percent -- of 4,283 participants would rather give up a year of their life than be obese. Fifteen percent were willing to give up 10 years.
In fact, a surprisingly large number of participants were willing to make extreme sacrifices if they could be sure they would never be obese. These are hypothetical questions, of course, and the answers are not set in stone. Obesity is a killer, so some participants probably figured that they were going to die earlier anyway if they were obese, but what surprised the researchers was the number of people who were willing to make extreme sacrifices. "The percentages of people willing to make extreme sacrifices were much lower," said psychologist Marlene Schwartz, associate director of the center and lead author in a report in the journal Obesity. "But what struck me was given how big our sample size was, there's still a significant number of people who would give up a lot in order not to be obese."
More than 600 persons, for example, were willing to give up 10 years of their life. And, 342 said they would rather have a learning-disabled child than an obese child. The findings show the enormous stigma placed on being fat, and that, Schwartz says, is one of the major reasons why some people just can't take it off. One part of the online study examined subconscious attitudes toward obesity and found that across the board, regardless of age or body weight of the participants, "individuals more strongly associated fat people with bad and thin people with good," the report said. Fat people are seen as lazy and unwilling to try hard enough to lose weight.
It's not that all those fat people out there aren't trying. "I think people do try, but it's extremely difficult to lose weight and keep it off," she said. Obesity, of course, can have many causes. Medical conditions, genetics and lifestyle all play a part, but researchers contend that in many cases the remedy may be beyond the victim's reach. "Part of the problem is we view obesity as something that's under the person's control, and we blame the individual for having the problem," she said. "But I think people overestimate how much control we have over our body's shape and weight. Therefore when someone is fat, we immediately assume they don't care enough to try to lose weight. They are to blame for being overweight."
Of course, sometimes that's true, and sometimes it's not. In our current environment, she notes, it's particularly difficult to keep those extra pounds off. Junk food is everywhere, urban sprawl forces us to drive instead of walk, diets fail, and we get discouraged. So we settle down to watch a ball game on television, surrounded by comfort food. It's enough to make a body give up, and that, Schwartz says, is exactly what is happening. That doesn't mean there's nothing that can help. Lifestyle changes make a difference, she says, and if people can take steps to become more physically active, and more careful about what they eat, then some of those pounds can probably come off.
First, she insists, we've got to change our attitudes about obesity. "For there to be a change, we have to stop blaming the individual," Schwartz said. "We've been blaming people for a long time and it's not working. So we need to do something else, and what I would suggest is focus on the environment, clean up the environment and make it so that every time you turn around there's a healthy food option and it's hard to find junk food. Change our environment so that it's easy to walk and it's easy to get physical activity in your everyday life."
"I just don't think yelling more at people is going to get us anywhere," she said. Given prevailing attitudes about being overweight, though, change is not likely to come quickly or easily. The study, also by Lenny R. Vartanian and Kelly D. Brownell of Yale and Brian A. Nosek of the University of Virginia, reveals strong bias against people who are fat, and that occurs across all ages and body shapes.
Of the 4,283 participants, 30 percent (1,285) said they would rather be divorced than obese, 25 percent (1,070) said they would rather be unable to have children, 15 percent (642) said they would rather be severely depressed, and 14 percent (600) said they would rather be alcoholic.
Most drew the line at some sacrifices, but 10 percent (428) said they would rather have an anorexic child than an obese child, and 8 percent (342) said they would rather have a learning-disabled child than an obese child. That level of stigmatism drives some toward depression, which can lead to eating disorders, which only worsens the problem.
Wayne McDonald is an advocate of safe natural treatments for weight release and weight loss. FREE Report '7 Secrets to Look 10 Pounds Lighter' at http://www.OurFamilysHealth.com/naturalremedies/weight-loss_zeta.html
There are more Weight Loss Articles from Cure Help Health Tips!
Weight Loss Survey - Current levels of overweight and obesity, together with weight-related disease, have made weight control a major health priority throughout America. Yet statistics indicate that average weight reduction on conventional diets adds up to a mere 5-8 pounds per year.
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Source Fitness Rx - "I'm fat, but I'm thin inside. Has it ever struck you that there's a thin man inside every fat man?" - George Orwell Obesity is life threatening according to the U.S. Centers for Disease Control and Prevention (CDC), which recently ranked obesity as the number one health threat facing America.
Weight Loss Failure - Drgily.com is proud to introduce their free on-line weight loss program, "Weight Loss For Life". What sets it apart from other programs available on-line is its exclusive reliance on scientific evidence and its ease of use.
Weight Loss Foods - In response to an email I received from a reader I have taken up her suggestion to share my next weight control program by publishing my weight loss diary in article form for everybody to follow.
Weight Loss Formula - Mehta http://www.fatfreekitchen.com [You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Weight Loss Formula - For most of my life, or at least as long as I can remember, I have been overweight. No let me rephrase. I have been fat. Yes, fat. Not just a little overweight, not big boned, not plus sized or comfortably large. Not weight challenged or in need of loosing a few pounds.
Weight Loss Health - Have you ever noticed that sometimes you get bombarded by uncontrollable urges that can strike at any time? Sometimes you can be walking down the aisle of a grocery store and that piece of chocolate or bag of cookies just hops into your cart without your even noticing.
Weight Loss Health - If I were asked, "what is the most difficult thing many people find to do when they start a weight-loss program?", I would have to say right near the top of the list is this - they don't drink enough water!
Weight Loss Hypnosis - Weight-loss is one of those things that most people consider at some time in their life. Trying to find the best diet or the most efficient type of exercise seems to be a never-ending job. Initially it may seem that the desire to find the ideal weight loss program is all about looking good to others, this may be true but in reality it should be all about your own feelings of self worth and that relates to more than just your appearance.
Weight Loss Hypnosis - The most frequently reported study to promote Hoodia Gordonii as a weight loss supplement was conducted with obese individuals who were given Hoodia Gordonii and left in a room with little to distract them except TV, reading and eating.
Weight Loss Industry - When you go on a diet and decide you want to lose some weight, most people think "I'll stop eating so much, maybe do a bit of exercise and be my ideal weight in just a few days". Sadly, these people end up disappointed and usually heavier than when they started.
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.
Weight Loss Issue - You may be surprised what the federal government has to say about weight loss. The National Institutes of Health has some interesting ideas about what it takes to trim the fat. You may find that a number of these ideas conflict with what you've been hearing in the popular press.
Weight Loss Issues - A recent study shows that people who drink diet soda on a daily basis are more likely to gain weight, over a ten year period, than those who drink no soda at all. Clearly, the concept of 'diet' soda - soda with little or no sugar, fat or calories - is backfiring.
Weight Loss Lesson - I was watching a spiritual program recently and the person asked a question and then his answer really caught me off guard. I'm going to ask you the question he asked and then give you his answer. It will definitely make you think.
Weight Loss Lesson - If you were going to travel to the other side of the world, you'd need to plan it. I mean, you're not going to just book a seat on a plane, take off and just take it all as it comes. You need to plan your finances, organize time off from work, get a visa, book accommodation, the list goes on.
Weight Loss Maintenance - A quote from Nelson Mandela illustrates this in showing you that you are an AWESOME child of God. I look at this quote each and every day when I do my energy circles. I encourage you to print this and tape it somewhere so that you see it everyday.
Weight Loss Operation - "There goes Godzilla" and I was stunned to see the neighbourhood children point and run as I glared at them. I knew that I was plump, but Godzilla, I rushed in dumped all the groceries at the door and checked my self out in the mirror. I mean...after a long time, really checked myself in the mirror.
Weight Loss Quick - A metabolism drug like ephedrine, has shown many people how to burn fat fast. These drugs however, are associated with a certain degree of risk. What about their effectiveness compared to these risks? And what should you do to minimize the probability of side effects.
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Diabetic Diet Plans - Regular exercise is important for everyone, but especially if you have diabetes. Regular exercise helps control the amount of glucose in the blood. It also helps burn excess calories and fat so you can manage your weight.
Teeth Whitening System - Earlier when there was no proper treatment introduced in dentistry only dentures were the cures used for tooth decay. But now the branch of dentistry has advanced so rapidly that almost every tooth problem has a solution.
Cancer Awareness Pins - Everyone has seen them. The small ribbons and pins that people are wearing on their shirts, purses, hats, and jackets. Whether they are pink or red, white, and blue, it is easy to spot cancer awareness pins.
Skin Cancer Risk - If you or a loved one has been diagnosed with mesothelioma or another asbestos related cancer, you may want to seek legal advice.
Lung Cancer Mesothelioma - Experts believe that smoking does not seem to be a directly related risk for developing the disease only by its own, but its combination with asbestos exposure increases the risk of Mesothelioma, so stop smoking if you are exposed to asbestos in your workplace.
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Fast Weight Loss - OK, so you've tried everything, and you're just not losing any weight. You've been fat for years, you've been on all the diets, you don't have the willpower to keep anything up, and you're considering drastic measures. But just how dangerous are the more drastic ways of losing weight, and do they really work? You should realise that hypnosis, herbal remedies, and other non-surgical options that sound too good to be true are always scams.
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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