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
Hate Exercising? Some Workout Tips for You
If you’re anything like me, you wouldn’t consider exercising your favorite pastime. In fact, some people downright hate exercising. However, exercising is a crucial part of a healthy lifestyle, and without it you definitely will not be able to lose weight. There are certain tips, however, for learning to love exercising, even if you truly hate it.
First, try finding some exercises that you like to do. Of course, you should work out all of your body, but if you absolutely hate doing one kind of exercise, then look for another to take its place. You don’t have to do crunches to strengthen your core muscles. You don’t have to do lunges to work out your lower body. You don’t even have to run—you can replace it with cycling or swimming. Find the exercise you like to do and your workout will seem more enjoyable right away.
You can also find other activities you like to do and make them work for your body. For example, if you like working on your garden, try doing some exercising surrounding raking or mow your yard by hand. If you enjoy the winter weather, you can try ice skating or sledding with friends. No matter what you like to do, you can find ways to get some exercise. Thanks to the introduction of the Wii and game like Dance Dance Revolution, you can even combine video games and exercise.
Another great tip to liking exercise is to find a training partner. When you work out together, you can help one another stay motivated, even if you don’t absolutely love exercising. With a partner, you can have fun as well, trying things like tennis or challenging one another to meet certain goals. Trainers can also provide this for you, as well as show you new and fun exercises to help you avoid getting bored or feeling overwhelmed at the gym.
Lastly, try taking some classes. Exercising classes are a great way to meet new people, learn new exercises, stay motivated, and above all, have fun. Most gyms offer low-cost or free exercise classes with membership or you can check out options at your local community center.
Staying motivated if you hate exercising can be hard, but set goals and don’t quit. You need to exercise as well as diet if you really want to lose weight. Make exercise fun and it won’t seem like such a chore.
To Your Health
Diet~Activity~Rest~Exercise(DARe) to live life
Caveman Diet and work out
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 – The low cost home gym
I get a bunch of emails from readers telling me that they would love to workout but they do not have the money to pay for a gym membership or they just do not feel comfortable with going. OK, this does not mean you can not get a really good resistance workout from home. I will outline the things you can do and where to do them.
First, find a place that you can workout. Living room, basement, sun room, even a larger section of a bedroom will work. Once you have this section of your house that you are going to call your gym, lets outfit it with some equipment.
What, equipment? I know, you just told me that you had no money for a gym membership, how can you afford equipment? These are going to be things that you have in your possession already. Lets start off with the movements that require no equipment
Push-ups, are a great way to build your chest, triceps, and shoulders. Change you grip to hit more specific muscle sections. Close grip for more tris. Further grip for more of outer chest and shoulders.
Squats, Yes you can do squats with our heavy barbell on your back. You can put a broom stick over your should if it helps you to balance.
Lunges, this will target you glut a little more and help to firm up the entire leg.
Jumping jacks for a little cardio
Rock climbers are a great way to get a full body movement that gets the heart pumping
Steps. Step up and down from a chair on your steps to the second floor or basement. Do one or even two steps at a time
Vertical leaps: crouch down and jump up trying to touch the ceiling. If you have the space. Hey you could be very tall! 
All of these movements use body weight and gravity as resistance. If you use you imagination a little you can come up with some combinations to challenge your muscles on a daily basis.
Now if you have a little money to spend your money is best spent on the following:
- A jump rope
- An exercise ball
- Some dumbbells
- Exercise bands
With the following pieces you can add the following movements
Dumbbell Chest Press on the ball. One hand at a time or both like a typical press
Dumbbell Chest fly on the ball. This is best done with both arms moving at the same time
Sitting should presses. Sitting on the ball do shoulder dumbbell presses.
Sitting side/front straight arm raises. Again sitting on the ball and with both arms at the same time
Arm curls
Triceps presses
You can hold you dumbbells when doing all you leg movements (squats, lunges, steps)
Now you can super set the Dumbbell movements with the bands if you have them for a great burn. If not the bands and dumbbell can be interchanged with these movements.
As you can see you are filling a great amount of time with resistance training with going to the gym or spending a great deal amount of money
To Your Health
Diet~Activity~Rest~Exercise(DARe) to live life
How To Lose Fat – the quick home workout
The Home Gym
The thought here is to get a full body workout at home with little or no equipment, but still put out the same level of effort as you would do at the gym.
Hmmm……
Do you think this is possible?
I would have to say this would depend on your goals. If you are looking to trim off some fat, then yes you can do this at home with little to no equipment. If you are looking to bulk-up. Then you will have to invest in some resistance equipment to put those muscles under some stress. I am putting together a report on getting a good weight workout without weights. This is coming soon. … Carry on …..
3 movements you can stack together to get a great workout in and not spend a dime.
1. Push-ups
– This can be done with varying hand positions(wide and close)
– You can do them from your knees or you tip toes
– You can try one arm (this is advanced)
2. Sit-ups or leg lifts
– You can do full sit ups or crunches
– You can sit on the edge of the stairs or chair and pull your knees to your mid-section
3. Jumping Jacks
– You can do traditional jacks or add some challenge by crossing you legs from time to time
You can mix up the order that you do these movements. Change the time you rest in between them or super set them and only rest after you complete a set of all 3.
As you can see you will raise your heart rate, stress out some muscles and target some abs.
Ok….. Get to your work out.
To Your Health
Diet~Activity~Rest~Exercise(DARe) to live life
