3 Simple Techniques to Help You Achieve Your Weight Loss Goals
There are many factors that determine the success or failure of your weight loss goals. In this article I will tell you about some of the things you should do in order to lose weight successfully.
1. Set small goals: Most people are unable to achieve their weight loss goals because they always think big. There is nothing wring with thinking big, but don’t make your goals so big as though they become overwhelming and intimidating to you! Don’t stretch your weight loss goals so far that you feel tempted to quit your weight loss program altogether! Start slow and you will see how easy it is to shed those obstinate pounds!
You know that you need to make huge lifestyle in order to lose weight successfully. Now, keep in mind that you cannot make these changes overnight! For example, if today I ask you to avoid eating junk foods altogether, will you be able to follow my advice? You will probably try hard to avoid junk foods for a day or two, and by doing that, you will be all the more tempted to take a bite of your favorite fatty foods. As a result, you’ll end up gaining more pounds than what you started with! What a waste!
Here is an easier way to do it: instead of trying to cut down on your junk food intake entirely, try to replace one junk food with one good food. Do you eat butter? Well, replace that with peanut butter. Next day, replace burgers with raw carrots! If you eat white breads, replace that with wholegrain wheat breads.
You won’t be able to accomplish all of these changes overnight, but you will be able to archive your goals if you do it slowly, bit by bit. Eventually you will realize that you have completely replaced your bad foods with the healthy foods, but without going through any stress or temptation!
2. Replace bad habits with the good ones: Remember that you gained weight because of certain bad habits. Ideally you should break those old habits in order to lose weight, but I know that breaking an old habit is easier said than done. What you can do instead of modify your bad habit enough so that it becomes a good and healthy habit.
If you are like most people, you have a habit of snacking in the afternoon. Instead of trying to break your afternoon snacking habit, try to replace the snack itself!. If you eat chocolate soups and cookies as snacks, replace them with low-fat yogurt and raw fruits!
3. Get rid of temptations: Unless you learn to control your temptations, you won’t be able to lose weight successfully. One overwhelming temptation most people suffer from is that of food. Whenever you are tempted to eat, do something that would distract you from the thought of food. You can do anything such as dancing, driving, walking around your house, doing some sit-ups, or drinking a glass of water. All of these things will help keep yourself away from the continuous food cravings!
To Your Health
Diet~Activity~Rest~Exercise(DARe) to live life
The Biggest Secret of Successful Weight Loss
When it comes to weight loss, the biggest hurdle that people face is that of getting started. They just don’t have any idea of where to start from! If you are one of these people then this article is for you! It doesn’t really matter whether you want to lose ten or hundred pounds, the tips I am going to share with you in this article are going to help you anyway!
The first step to successful weight loss is to set some goals. Goals should be used in the same way as milestones are used on highways. Just as without any milestone, you will have no idea of where you are going, without a goal, you will have no idea of how much work you need to do to shed all the extra pounds!
First you should ask yourself some questions:
1. How much weight you want to lose?
2. By when you expect to lose all the weight?
Then write answers to these questions on a sheet of paper. Oh yeah, before I forget, let me tell you that writing your goals is one of the surefire ways of making sure that you never forget them! Write your weight loss goals on a piece of paper, make copies of that paper, and stick each paper on every place you can.
Make sure you don’t forget to stick this paper on your refrigerator and kitchen, since it is in these places that the demon called temptation tries to ruin your weight loss efforts!
Setting goals is just not enough; in order to make the goals achievable, you must set REALISTIC goals. If you have a goal of losing sixty pounds within a couple of weeks or a month, that is not going to happen. Setting such unrealistic goals for yourself will nullify the very effect of goal setting.
When you set unrealistic goals and fail to achieve the same, you will be disappointed and frustrated with yourself and your weight loss efforts.
Ideally, no matter what you do, you would be able to lose no more than 1-2 pounds per week. So create your goals accordingly. If you want to lose sixty pounds, it will take you at least six-seven months to achieve the same!
Set small and achievable goals for yourself so that when you achieve them, you will feel more confident to move forward. This is the biggest secret of successful weight loss!
To Your Health
Diet~Activity~Rest~Exercise(DARe) to live life
Caveman Diet and work out
How To Lose Fat – Hitting a Goal
I like to start out, after a complete look at the main goal is done, with much smaller goals. These goals are used to build momentum. Which is needed in the beginning more so then in the end. You want to motivate your self to keep going. What a better way to do that then to have several mini-goals that a setup to help do just that.
If your goal is to lose 50 pounds in 6 months. Then maybe you should start off with real simple goals to build some speed. Personally I think 50 pounds us not realistic and this is why. Someone that drops 50 pounds of body weight in 6 months will gain some of that back. The drastic change that had to go through was not gently enough for them to maintain that life style. They will slip back to a comfort zone and do the things that go them in trouble in the first place. I would rather see some pick a goal of 20 pounds the first year. Hit that goal and keep the weight off. Then chose to lose another 20 pounds over the next year. This change happens over time and becomes more of a life style change instead of a boot camp approach. Some make drop the 50 and keep it off but the statistics say most will not
Now, if your goal was 20 pound in a 6 months to a year then I think you can do this and keep it off. Break the goal down into smaller parts. 6 into 20 is a 3 and 1/3. Do you think you could commit to dropping 4 pounds a month for the next six months. I think you could and these little goals will add up to the larger goal. For an even smaller or niche goal. Tell your self you will drop 1 pound a week. This is not very hard to do. This could be a simple as cutting back on some snacks that you have between meals. Or just adjusting your diet a little to drop the simple sugars, add some fiber, and complex carbs.
The overall goal is to lose body fat and weight. This is not a race. Slow and steady will win the race here. Keep your self motivated with small motivational goals that make you feel good. I know I feel good when I set a goal and I hit that goal.
To Your Health
Diet~Activity~Rest~Exercise(DARe) to live life
How to Lose Fat – I Gained a Pound
It is time to get on the scale and check to see your progress. At that moment of truth you are surprised to see that you have gained a pound or two. Who cares? Just as long as your pound or two is not every week. Gaining some weight back is part of the process of losing weight, at least in a health way.
Weight gain can be a sign of a couple of things:
1. You have put on some muscle mass. Since muscle weighs more then fat you can gain a pound or two in your fat burning effort. If you are using a weight resistance work out and eating a healthy diet you could have added some lean muscle mass. This is a good thing. You have added the best fat burned, lean muscle mass. The net outcome is you body fat percentage has changed and hopefully for the better
2. You have retained a little extra water. Again this is not a bad thing. You may have had a really strong work out and needed some extra water and you body has not relieved its self of it yet or you have not be given you body enough water and you are holding on to your waste a little longer to pull more water out of it. Again no major here just keep your hydration level up.
3. You have actually gained a pound back. This is all part of the plan. Why not gain a pound back? It does not hurt. You have to ask your self a question. Does that pound make me feel any different? If not then you need to make note of it and maybe push to lose one additional pound this round. If you truly feel that extra pound then you should look back at you last week and determine what could have promote the weight addition. Did you not rest properly? Was there added stress in you life? Did you not stick to you diet plan? Maybe you just threw it a cheat day and had some pizza. If you can say way you gained a pound instead of losing a pound then it can be corrected and you can move one. BUT, do not make a habit of it. This is how you end up 5, 10, 15 pounds heavier. Not a good place.
A pound gained can be good or bad. You have to look at what you are doing and what you goals are. If you are swapping fat for muscle then this is a great thing. If you are putting additional fat weight on then you need to look back at what you did between you weigh ins and adjust you action.
To Your Health
Diet~Activity~Rest~Exercise(DARe) to live life
How To Lose Fat – Does caffeine increase weight loss?
There are so many professionals and gurus that say it does and others that say it does not. There are no real clinical trials with this, but there are studies that indicate that caffeine can help in your weight loss efforts. This is how it can work and how you can use it.
First lets look at Caffeine. Caffeine is a stimulate found in plants and fruits around the world. The most common place for caffeine to be is in your coffee and teas. It moderation it is suppose to acts as a stimulate and diuretic. Wiki link to Definition
Now the top 3 things:
1. Water Loss. As mentioned above caffeine acts as a diruaetic. Draining the bottle of water. This can be good and this can be bad. If you carry exseive water weight then this can help you get rid of the water. If you are low in your water this can be harmful. The body needs water to maintain a healthy balance.
2. Acts as a stimulate. Caffeine will stimulate your system kind of like a kick start. It will raise your blood pressure and speed up your heart. In moderation this is OK. This is where you may see a little fat burning benefit.
3. Appetite suppression. Caffeine can suppression your appetite leading you to eat less and then maybe dropping a few pounds.
Again, the studies on caffeine are not vast. Some people use it and others do not and they both see the same results. I personally use if to wake up and get my self moving the the AM. The caution here is it is a stimulate and everyone reacts to them differently. If you are using caffeine increasing it will not make it more affective. You will just need more and in the long run put your body into a tail spin or restless sleep. Remember sleep is very important aspect of you weight loss goals.
Another point here is that a lot of drinks that have caffeine also have fats and sugars. If you are going to use caffeine as a diet supplement and you have not had caffeine before you should always check with your doctor first, and second, take it in small amounts at first. This is a stimulate and it can make you nevous and keep you up at night. The best time to use it is right before a work out to give you a little kick start.
Although I do not promote many supplements caffeine is one that if used properly can help. It is not a magic pill but if you have a hard time getting moving a black cup of coffee may help out.
To Your Health
Diet~Activity~Rest~Exercise(DARe) to live life
How To Lose Fat – The Magic Pill
The Magic Pill
Are there really magic pills that will allow me to burn my fat? This must be one of the most asked questions in my inbox and in any forum.
The only reply is NO! There is no magic pill that one can take and wake-up the next day and be pounds lighter. There are supplements that combined with a well balanced diet, exercise and proper rest will help to promote weight lose and maybe some fat lose. But, I would caution anyone looking at these to read the labels, check with you doctor and do not believe the ads about these products.
The supplement world is not regulated by the “peoples to be”. So they do not have to clinically prove what they claim. The side affects (short and long term) are not well documented and there are really not many studies done on these.
Another word of caution here is most of these products will promote water loss. They are ringing you out like a wet rag. Most of them contain some kind of diuretic, like caffeine. So, if you do take a fat burning supplement, maintain a very healthy water intake, and please do not take more then the bottles says to take.
To You Health
Diet~Activity~Rest~Exercise(DARe) to live life
How to Lose Fat in the Summer
The first edition of the Morning Cup. I will use this for my thought of the day while I partake in my morning cup of java. Yes you can have a cup of coffee with your favorite creamer. Just do not go over board. I do all the time. But I love the taste 
To the thought…..
It is getting hot outside. Summer is a great season. There are so many outside activities that we can do outside in the summer.
- Go for a walk
- Play games with the kids.
If you do not have any kids, go outside and act like one.
- Take a bike ride
- Play a yard game
Anyway… you get the point. Summer is the time to burn. It is a great time to be active and speed up you fat burning goals.
There is one caution here.
Do not forget to drink your water. The more you sweat the more water you need. Remember that water is a key ingredient in your fat burning. To be honest, water is the key ingredient to a health life style.
So get outside, get active and drink up.
To Your Health
