Free Tips and Common Sense Strategies for Long-Term Weight Loss

Why you need REWARDS as part of your Diet

Lisa — Mon, 19 Jul 2010 15:43:09 +0000

When you are on a diet it can be hard to stick to your goals and shed your body of excess weight. The good news however, is that there are numerous thing you can do to help keep yourself on task. Make sure to reward yourself when you stay with your weight loss regimen. Rewards are a wonderful way to make yourself feel happy and good about the new lifestyle you are leading.

Some people find it useful to set short term goals such as promising themselves that they will lose a certain amount of weight in a set amount of time. The important thing is to make sure that you do not set goals that are out of reach.

You should view the fact that you even reach a goal as something worth rewarding yourself for. People of all ages respond well to rewards and being an adult on a diet is not an exception to this rule.

Rewards are a wonderful way to motivate you to keep going and working towards a healthy life. As you reward yourself you are far more apt to want to keep working so that you can receive the next reward that you have set for yourself.

Rewards work in so many different areas of a person’s life that it makes perfect sense to think that a reward system is a good way to keep you on the right diet track.

Rewards are designed to make you feel happy about something that you have reached. It makes you feel better about yourself and the effort that you have put in. A reward tells you that you have worked hard and deserve to be treated.

There are so many different ways that you can reward yourself for doing well on your diet, however, it is wise to choose a reward that is not food related. If you really do want to treat yourself with a dinner out or something along those lines, just make certain that you pick only healthy foods.

Rewarding yourself with sweets is not a good idea as it will just create a problem in allowing you to stick with your diet. You could opt to make your reward something such as new clothes or a day of pampering at a spa. Anything that allows you to feel good about yourself is a good idea as a reward.

If you choose clothes as your reward, it is a nice way to watch your wardrobe grow with clothes that are very flattering to your new body shape.

Rewarding yourself with other things that will improve your appearance such as a new hair cut or color will go so far in making you want to continue working out and getting in shape. Men who diet but are not interested in such things as cosmetics can always purchase something that they like for their rewards such as a new tool.

Couples who are working on a diet routine with one another could create a special weekend away as a reward for keeping consistent with their diet. Always keep in mind when choosing your reward that it should be something that you really like or want. An item that is special is seen as far more of a reward than something that is necessary or that you would have bought for yourself anyway.

A great idea is to browse around ahead of time and find things that strike your fancy that you can use as rewards for yourself in the future so that you have some wonderful treats to work towards.

Dieting !!!!! aggghhh it can be so hard to stick to it especially if you start to feel like your being PUNISHED for being overweight and then you just want to BINGE on your favourite foods that’s its important to have targets in mind. There are numerous thing you can do to help keep yourself on task. Make sure to reward yourself when you stay with your weight loss regimen and not just with food, although having that cake or chocolate can be very rewarding when you feel as if you really deserve it. Rewards are a wonderful way to make yourself feel happy and good about the new lifestyle you are leading.

Rewards are a wonderful way to motivate you to keep going and working towards a healthy life. As you reward yourself you are far more apt to want to keep ON TARGET so that you can receive the next reward that you have set for yourself.

Make reward a positive thing so you don’t ever feel deprived of anything.

You could make your reward something that helps you feel better in yourself such as new clothes or a day of pampering at a spa. If you choose clothes as your reward, it is a nice way to watch your wardrobe grow with clothes that are very flattering to your new body shape.

Make a reward list and stick it on your fridge – allow yourself to really dream of all the things that you would love to do and make a list of at least 20 of them so you can tempt yourselfo. daily with those rewards. It’s the WHY that’s important to remember so if playing a sport with your kids is important goal to make you remember WHY you want to lose weight stick it on your reward list too.

What YOU really need to know about FAT

Lisa — Mon, 12 Jul 2010 16:06:06 +0000

Fat can lead to a number of body issues for individuals, regardless of their age, sex, nationality and other individualizing factors. However, while many people understand that body fat is not an altogether positive thing, it can be very difficult to get rid of the body fat and keep it off. By understanding more about body fat, and individual can be more likely to be successful in getting rid of and keeping off excessive body fat!

By understanding one’s own body composition, it is possible to distinguish muscle from fat. Muscles are good and we want to keep as much of our muscle makeup as possible. Body fat is more expendable and this is what people want to get rid of when they are trying to get into shape. Excessive body fat can lead to a number of negative things, such as a poor sense of self-image and even long term damage on the body if the extra fat creates too much of a burden for the body.

Something that can add to the confusion of many people trying to learn about body fat is that there is good fat and bad fat. When it comes to men, less fat on their bodies most likely means an improved sense of health. Men can vary in range when it comes to body fat and the averages lie between fifteen and twenty five percent. However, having a body fat percentage of thirty percent or more is typically not healthy.

Body fat percentages for women are different. Women have extra amounts of fat on their body in order to, among other purposes, help keep the body cocooned and safe if it is carrying a baby. Since the baby is important not only in terms of the individuals, but in evolutionary terms instead, the ideal body fat percentage for a women ranges from twenty to twenty five percent. Prior to hitting adolescents, a young lady will typically have a body fat percentage of approximately twelve to fifteen percent. However, this number will change after she hits puberty and her body begins to grow within the evolutionary terms that would assist her in keeping her body, and any baby she might be carrying, safe. As a woman gets older, it is likely that she will continue to climb in the percentage of body fat that is found on or within her body. As with men, most women should try to limit their body fat percentage to less than thirty percent.

Measuring the body fat of an individual is very important in creating a realistic picture of the individual, as well as a good idea about the estimated health of the individual. Knowing a person’s body fat percentage is actually more important than counting calories. This is because some calories can be converted into muscle and other useful makeup within the body. By measuring one’s waistline, a person can determine whether or not they are healthy. If they have their body fat percentage under control, the individual will have a waistline of less than 35 inches for women and less than 40 inches for men.

Holding onto Fat can lead to a number of body issues for individuals, regardless of their age, sex, nationality and other factors. However, while many people understand that body fat is not a good thing, it can be very difficult to get rid of the body fat and keep it off. By understanding more about what body fat is, and how does it form and act within the body then we are more likely to be successful in getting rid of and keeping off excessive body fat.

By understanding one’s own body composition, it is possible to distinguish muscle from fat. Muscles are good, we need them for strength and they burn calories for fuel as they are used whereas Body fat is more expendable and this is what people want to get rid of when they are trying to get into shape. Excessive body fat can lead to a number of negative things, such as a poor sense of self-image and even long term damage on the body such as diabetes, heart disease, cancer, skin problems, circulation problems, lymphedema and other health issues.

It can be confusing when people are trying to learn about body fat is that there is good fat and bad fat. When it comes to men, less fat on their bodies most likely means an improved sense of health. Men can vary in range when it comes to body fat and the averages lie between fifteen and twenty five percent. However, having a body fat percentage of thirty percent or more is typically not healthy. Men tend to load fat on their middle ( abdomen) which is not healthy long term for the internal organs.

Body fat percentages for women are totally different. Women have extra amounts of fat on their body in order to, among other purposes, help keep the body cocooned and safe if it is carrying a baby. Therefore the ideal body fat percentage for a women ranges from twenty to twenty five percent. Prior to her teenage years, a young lady will typically have a body fat percentage of approximately twelve to fifteen percent. However, this number will change after she hits puberty and her body begins to reach the stage of potentially carrying a baby. As a woman gets older, it is likely that she will continue to climb in the percentage of body fat that is found on or within her body. As with men, most women should try to limit their body fat percentage to less than thirty percent.

Measuring a person’s Body fat percentage is very important in creating a realistic picture of the individual, as well as a good idea about the overall health of that person. It’s actually more important than counting calories. This is because some calories can be converted into muscle and other useful makeup within the body. By measuring one’s waistline, a person can determine whether or not they are healthy. If they have their body fat percentage under control, the individual will have a waistline of less than 35 inches for women and less than 40 inches for men.

Getting started – losing that first ten pounds!!!!

Lisa — Thu, 24 Jun 2010 16:34:46 +0000

For most people, the hardest part of a diet is shedding their body of the first ten pounds. Your body can feel as if you are starving it and it begs for the typical comfort foods that it is used to. It is easy to give in and embrace your old way of life, however, there are tips you can use to eliminate the first ten pounds you want to lose.

When you plan to start a new diet, make certain that you are sure this is something that you want to do. You need motivation and determination to stay with your diet as well as to have an exercise plan in place.

The first ten pounds are the hardest to get rid of and you will need to be forceful with yourself. Keep in mind that once those pounds are gone, it will be far easier to continue on your healthy path. At all times do the best that you can to stay on your healthy eating plan.

Whenever possible, surround yourself with support. Turn to a friend if you can, ask them to join you on a quest to diet or just be with you for additional will power. You can also sign up with a support group for those on diets. Some of these groups are free while others may have a minimal charge.

Always remember that support is never a bad thing and the more that you can get, the better off that you will be. Use help to shed those first ten pounds in any form that you can get it.

When you start a diet and need to lose the first ten pounds, the best way to do it s through what is known as cleansing, a process that takes two or three days. Your body is designed to store fat when it is given an excess amount of it and once taken away, it needs to eliminate that fat.

If you just cut down on calories, it will take a longer amount of time to shed the first ten pounds. Cleansing will help you get your diet in gear in a good way. During this cleansing time, eat foods that are low in both fat and calories. Stick to soups, salads and ingest very small amounts of meat.

Try also to keep the amount of food that you consume, even if healthy to small portions. Although this may be tough, it is during this time that your body will stop releasing fat if your calorie intake is lower. Take in calories suggested for your height and weight and you will find it easier to stay faithful to your new diet.

You will also find that cleansing will allow your body to learn to rely on smaller amounts of food to feel full.

Remember too that you are not apt to loose the first ten pounds if your diet is done properly in less than a month or two. You will find that you need to diet and exercise to see even a five-pound weight loss in about four to ten weeks.

It may sound like a long time to shed weight, however it is not gained overnight, nor can it be lost that way. For the results to stay, you will need to be faithful to your routine to find the success you crave.

If you find yourself frustrated on the road to a better body, give yourself rewards for a job well done that do not come in the form of food. Treat yourself to some new cosmetics, a massage or anything else that makes you feel cared for. Each pound that you shed is something that you have worked hard for and should be acknowledged and will give you the esteem you need to keep on the path to health.

ARRRGGGHHHH – getting STARTED on a diet is the hardest part for most people – just losing that first ten pounds!!!!! It can feel like your body is STARVING…..you’ve seen the reality shows…Biggest Loser and Fat Camp – even thinking about it hurts !!! and makes you crave the comfort foods know and love. It is easy to give in and embrace your old way of life, however, there are IMPORTANT tips you can use to eliminate the first ten pounds you want to lose.

Sounds kinda obvious but do you WANT to do this? for real? your ready to lose weight and keep motivated even if gets a little hard?? Ok well read on then! The one thing you do need which no one else can give you is the determination to stay with your diet as well as to have an exercise regime to follow.

The first ten pounds are the hardest to get rid of and you will need to be strong with yourself mentally. Try to keep in mind that once those pounds are gone, it will be far easier to continue on your healthy path.

TIP # 1 Whenever possible, surround yourself with support. Get friends involved if you can, ask them to join you on a quest to diet or just call you and be with you for additional will power. You can also sign up with a support group for those on diets – lots of these can be free or even better start your own!

Always remember that support is never a bad thing and the more that you can get, the better off that you will be. Get on the path with a little help from you friends and you will find it gets easier not harder!

TIP # 2 When you start a diet and need to lose the first ten pounds, the best way to do it s through what is known as cleansing, a process that takes two or three days. Your body is designed to store fat when it is given an excess amount of it and once taken away, it needs to eliminate that fat.

If you just cut down on calories, it will take a longer amount of time to shed the first ten pounds. Cleansing your system (digestive and lymphatic ) will help you get your diet in gear in a good way. During this cleansing time, eat foods that are low in both fat and calories. Stick to soups, salads, vegetable juices, or raw foods, and lots of fresh clean water.

You will also find that cleansing will allow your body to learn to rely on smaller amounts of food to feel full.

You will find that you need to diet and exercise to see even a five-pound weight loss in about four to ten weeks.

It may sound like a while but you didn’t gain it overnight so you probably won’t lose it overnight either.

Tip #3 If you find yourself frustrated on the road to a better body, give yourself rewards for a job well done that do not come in the form of food. Trade emotional eating for a Treat such as new cosmetics, a massage, even a long warm bath or anything else that makes you feel cared for. Each pound that you shed is something that you have worked hard for and should be acknowledged and will give you the esteem you need to keep on the path to health. Good luck!

You can party have fun and Still keep on your weight loss path

Lisa — Sat, 26 Dec 2009 06:40:06 +0000

It can be the hardest time of all to stick to your diet when a party or an event faces you. Food available at a party is often a surefire way to wreck your diet. These foods are high in fat and full of temptation. However, with a little effort you can enjoy yourself at a party without sabotaging your healthy life.
To start with, eat some snacks before you head out to your event. Going to the party hungry means a better chance that you will eat too much of the high calorie food that you should be avoided. Eat a well balanced meal ( small) beforehand – include protein, carbs, and some fat for balance so your body does not crave filling up at the party.
Once at the party, if you are feeling the need for a snack, look for the healthiest choices available to you.
Generally there will be something at the party that you can have that will not hurt your diet. Seek out vegetable trays or fruits; even some deli meats are acceptable to munch on. You do not even have to avoid the delicious cheese trays; just opt for the ones lower in fat such as provolone.
Instead of reaching for potato chips, grab a handful of whole grain crackers. Pickles are another wonderful low fat snack choice that will fill you up on very few calories.
If you are certain that there will be nothing low fat at the party for you to eat you can always pack your own party bag and bring it with you. This way, you can enjoy eating along with everyone else yet not have to fret about too many calories being consumed.
Why not pack your own delicious veggie tray or a low fat dip. You can easily make and transport a fruit salad if you would rather. Chances are good that other people at the party are trying to watch their weight as well and will be delighted with low fat, great tasting options.
Drinking enough water is also a good way to make sure that you do not over eat when you are at parties. Keeping your body hydrated will make certain that your body does not feel too hungry. Try mineral or soda water with lemon or lime for a change.
Watching where you spend your time while at a party can also make a big difference in your diet. If you hang out near the desert or snack table all evening, chances are far greater that you will give in and indulge in high calorie treats.
You do not have to avoid the food tables all together, however, grabbing a small nibble and then walking away is bound to be better for your diet.

Tips for snacks to BYO to parties

1. homemade guacomole or homous

2. fruit punch with no alcohol topped up with soda

3. vegetable crudites

4. organic corn chips

5. Multigrain crackers

6. low fat cheeses

7. Beetroot or sweet potato chip

8. gluten free and stevia sweetened desserts

Top Ten secrets for losing weight and staying slim

Lisa — Thu, 03 Dec 2009 11:20:25 +0000

The key to real weight loss that not only comes off but stays off is to make an impactful lifestyle change. Many people find that losing weight and staying healthy takes a lot of time and energy. If some people cannot keep up with the goals they have set for themselves when it comes to diets and other healthy lifestyle techniques, they may give up and feel like they are unable to lose weight and stay healthy. For these people, and others who are unsure about how live a healthy lifestyle and lose some extra kilos, the following top ten tips may be just the encouragement they need.

1:Water is THE number one key to weight loss and health. Our bodies are made up with almost 90% water and so it is key to survival, to health and to moving fluid and toxins through the body. Most people don’t drink enough water and often replace it with other drinks like coffee, alcohol or sodas which can also dehydrate the body. The average person needs about 2 litres a day, more when exercising. Often when we think we are hungry we are in actual fact dehydrated – try drinking a glass of water and waiting for 5-10mins next time you think you are hungry. A glass of warm water with the juice of half a lemon each morning is a great way to wake up the body and flush the system. Drink steadily throughout the day and try not to drink with a meal (or just before or after) as this may dilute your digestive acids.

2. Walking is a great way to stay in shape and shed the pounds. While there are a number of programs and concepts that will work to help a person lose weight by walking, strict regimens are often not necessary. Incidental exercise DOES contribute to weight loss so parking park the car further away from the store, or take the stairs at work. Walking is easy and its free. An hour of moderate walking 3 -4 times a week is massively beneficial to weight loss AND cardiovascular health.

3: Colorful fruits and vegetables can help. For a balanced healthy diet try to include as many different colours into your meals as possible. It is actually possible to eat food and lose weight. Vegetables and fruits help fill the stomach so the individual feels fuller, but they do not bring excessive sugars and fat into the body.

4: Keeping a food diary can help a person to be more aware of what they are taking in to their bodies. How many times do we think to ourselves “It didn’t count if no one saw me!!” A food diary can help us to be accountable for what we eat instead of blaming a poor metabolism or lack of time, a food diary can help us to gain perspective and plan ahead for difficult times.

5: By researching low fat meals, foods and cooking classes, an individual can learn more about the low-fat foods that are available – and tasty! There are a lot of times when a person will crave a particular type of food. By expanding the eating options of an individual, it is more likely that the person will be able to find an equally delicious filler food, but without all the fat!
6: Look at the drinks you are consuming. While many people do not drink enough water, they also may be drinking fluids that are damaging or too sugary or fatty to be ingested often. Poor choices include soda and other carbonated drinks – and don’t think that diet drinks are any better!!!! Often the chemicals will sit in the body and prevent us from losing weight. Tea is a much healthier choice and Green tea is renowned for actually helping with weight loss.

7: Marinate your meats and other types of food. By doing so you add excitement - Meals without flavor are often not as filling and individuals can still feel hungry. Try fresh herbs and spices, chopped ginger or garlic.

8: Try eating little and often – it sounds simple and it is!! Often trying to force “3 square meals” into our bodies makes our metabolism slow and sluggish so break it down into smaller more manageable and satsifying meals about every 3-4 hours, about 5-6 times a day. One meal can be a protein shake if you need something on the run.

9: Investigate fun hobbies or activities that can keep a person healthy, happy and occupied – particualrly things you can do with other people to keep you motivated such as dancing, cycling, group exercise sessions in a local park, or even a local running club. Doing something where you have fun can really change your inspiration levels for exercising.

10: Never skip breakfast – it really is the most important meal of the day and if you miss this one and your body goes into starvation mode then it will be more inclined to HOLD ON to fat stores!!!! this is not what you want so go for gold and breakfast like a king – just stay away from fry ups!!! and sugary cereals.