As with most projects, planning is essential. Weight loss is no exception! If you want to succeed, planning is essential.
Now you may think that this sounds too much like hard work, be assured that planning can be as simple or as complicated as you want it to be. So let us have a look at some simple guidelines that will help you on the road to weight loss success:
Establish the reason why you want to lose weight
• Do I want to look better?
• Do I need to feel better?
• Do I need more energy?
• Do I have health problems which could be resolved if I lose weight?
Set yourself a goal
When setting yourself a weight loss goal, always remember to let the goals be:
• Realistic
• Achievable
• Measurable
If you are to be successful in your weight loss program, regardless of the reason, you need to have sensible goals and expectations.
Being realistic will ensure the goals area achievable. Losing 1-2 lbs per week (0.5 - 1kg) is realistic, recommended and certainly achievable. Setting a goal of losing 10 lbs over the next 2 months would be realistic, achievable and measurable.
Also, don’t just watch the scale. Keep a note of your waist measurement (possibly some other areas as well, eg chest, upper arms, thighs, etc). It is a well known fact that at times when the scale is moving slowly (or hovering at one spot on the scale!!), you could well be losing inches!
How to achieve your goal
Balance is the key word. So-called fad diets that ignore proper dietary guidelines may help you lose weight quickly but you are likely to gain that weight fairly quickly again because you haven’t changed your mindset, the way you eat and your lifestyle – your eating habits in general.
• Lose weight slowly
• Set yourself a long-term goal eg to lose 10% of your body weight in the next 3-6 months
• Set yourself short-term goals (mini milestones!) eg if you have to lose a total of 20 lbs, work towards losing the first five and celebrate when you reach your mini milestone. Reward yourself with a non-weight-gain reward, such as buying yourself a new book or handbag, etc.
• Learn to eat slowly – the brain takes a while to register that you have had enough to eat. Eating slowly gives the brain time to get the message and will start telling you that you have had enough to eat.
• Dish smaller portions of food and use smaller plates – his helps to reduce your intake.
• Increase your water intake – 4-6 glasses per day
• Increase you physical activity levels eg:
o walk at a moderate pace for about 10-15 minutes at least 3-4 times per week
o if possible, climb stairs rather than take the lift. If you work in a high-rise building, get out one or two floors below the floor where you normally work, and walk up the 1 or 2 flights of stairs
o Increase activity slowly and realistically – as your weight comes down, you will find you are able to cope better.
Always remember to consult your doctor or health professional before embarking on any weight loss program.
And by the way, it is usually a good idea to keep a diary of your progress … but more about that in another article …
Summer calls for less clothing, so you can’t hide your few extra pounds behind a sweater or loose pants. It’s time to get geared up to lose weight for good this summer. Here are some tips to get your summer weight loss started.
1. Water isn’t just for swimming.
Water is one of the most essential parts of keeping your body performing at its best capacity. Hydration is especially important when you are shedding pounds in the summer heat. Drop the soda and latte habits. Add more water to your day.
Ways to Add Water to Your Day
• Keep multiple bottles of water on your desk.
• Take water in your cooler to the lake or beach.
• Keep a bottle of water in your purse.
• Keep a water glass on your kitchen counter, and fill it up every time you go in the kitchen. Stop for a drink before you hit the fridge for a snack. 2. Eat smaller meals, more often.
Hot weather diminishes your appetite. Take advantage of it! Get a half sandwich instead of a whole. Order an appetizer instead of an entrée. Eat a piece of fruit before going out for dinner. Eating less, more often boosts your metabolism and keeps you from pigging out when you do get hungry. 3. Eat a salad every day.
Salads are easy, filling and low in calories. A salad is a great option for summer because it’s not hot. Be sure to limit the dressing, cheese and other high-calorie, high-fat culprits that can make your healthy, leafy lunch efforts wither.
4. Add resistance training to your exercise routine.
Resistance and weight training add muscle mass to your body. In the long-term, you burn more calories because your metabolism is working in overdrive. 5. Don’t forget cardio exercise.
Cardio exercise such as swimming (a great summertime workout option) and jogging helps you burn calories. Be consistent. Working out only one day a week for 10 minutes doesn’t cut it. Get on a schedule.
6. Get an exercise buddy.
Losing weight is way easier when you have a conscience other than yourself. Find a friend or family member who can call you to exercise and give you a hard time when you try to skip workouts. This will help on busy days or days you just feel lazy. 7. Start a weight loss diary.
Summer is filled with events like weddings, days at the beach, pool parties, etc. It’s easy to lose track of what you are eating in a hurry. Be sure to take a few minutes each time you eat and write down your foods and portion sizes. Then when you have a little time, look at what you are eating. Identify weak points in your eating and adjust accordingly. This will be especially helpful when you fall off the bandwagon. Be sure to include activity in your diary, too. 8. Walk more steps.
There’s been a big move recently to add more steps to your day for better health. Do you know the other benefit? You’ll burn calories! Taking the stairs, parking further away from stores and walking around the block before dinner are easy ways to do this. It’s easy to try to park close or skip the stairs when it’s hot. Be conscious of your walking efforts with a pedometer. You’ll be glad you did when that little bathing suit fits. 9. Watch your drinks.
Alcoholic drinks are cool and refreshing in summertime, Margaritas, pina coladas, Mai Tais, and other fruity drinks are filled with calories. A large margarita can have as many as 750 calories in one drink! Be careful with the drinks. Choose lighter alternatives such as light beers, wine, and diet drinks with light spirits like vodka and rum. Skip the drinks altogether to really cut calories.
10. Practice the 80/20 rule.
If you can commit to following your weight loss plan on most days or 80 percent of the time, you will see positive results. The moral of this story is: don’t be too hard on yourself when you drop your good habits. You’ll do more harm than good.
Put these tips to use and you’ll be fitting into that cute summer outfit in no time at all!
Obesity is being termed a modern day epidemic as more and more people, including children become increasingly overweight and obese. This is causing great concern as, along with the ever-increasing girth, health risks are also rapidly increasing.
One of the weight loss options being adopted is the “low fat” weight loss program. This can work very well indeed, but we need to take a closer look to show how it can work for you and what pitfalls to avoid.
Setting the record straight
Not all fat is bad! I repeat, not all fat is bad!
Now that I’ve got your attention … it is important to note that all fats tend to be high in calories, but we need to get the right perspective. The truth is, we do need some fat in our diet – even to lose weight!
There are different types of fat and the truth is that some types can actually be good for you. The two main types of fat are Saturated and Unsaturated.
Saturated fats are the fats that need to be avoided and include the so-called hard fats – lard, butter, full-cream milk, etc. Within the saturated fats one also finds “Trans fats”. These include vegetable oils which have been processed in a way that makes them similar to other “hard fats”. They are usually found in processed foods and in cakes, pastries and biscuits commercially produced.
On the other hand, unsaturated fats, come from various vegetables, fruits, some nuts and certain fish products and are known as the “good fats”. Why? Because they are far less likely to adversely affect you cholesterol levels. There are three main types of unsaturated fats, namely, Polyunsaturated, Monounsaturated and Omega 3 fatty acids. In fact, Omega 3 is thought to actually prevent heart disease.
Shopping tips!
So when out shopping, ensure you check the food labels and stick to the unsaturated options: sunflower, olive and rapeseed oils as well as oily fish (high in Omega fatty acids) such as salmon, mackerel and pilchards.
Don’t just grab low fat products. Check the label first. Many low fat products have added sugar (which compensates for the taste!) and defeats the object. Sugar will potentially let you remain the same weight or cause you to gain. So, read the labels carefully!!
To cut or not to cut?
Most sensible guidelines will tell you to have no more than around 30g of fat per day. Cutting out all fats from the diet is actually unhealthy – in fact, your body needs a certain amount of fat for metabolism. If the metabolism slows too much, you will not lose weight (or very slowly!) Always ensure you have a well-balanced eating plan, drink plenty of fluids (preferably Adam’s Ale … water!). To enhance your weight loss program still further, increase your level of physical activity.
Some more tips for a healthy low-fat eating plan
• Avoid feeling deprived, so make changes gradually
• Eat smaller portions of potentially high fat foods eg cheese and meat
• Increase portion sizes of vegetables and fruits
• Check your food labels very carefully
• Check so-called healthy foods eg cereal or muesli bars – there are some that are neither low in fat or calories
• Avoid frying food – opt for boiling, baking, steaming, poaching, grilling.
• If you must fry – instead of loads of oil, use small (and I mean small!) amounts of the unsaturated kind OR trying stir-frying vegetables in tomato juice or broth. You will be amazed at the flavour you get when using chicken, beef or vegetable broth.
• Replace cream in a recipe with a low fat yogurt
• Check a number of very reputable low fat cooking recipe books – you’ll be amazed how really good low fat foods can be!
So then, fat is not a no, no in your weight loss program – follow the guidelines above and this should help you reach your goal. Today is indeed the first day of the rest of your life – make healthy choices and enjoy a healthier lifestyle!
New Weight Loss Idea Makes Summer Fun for Everyone
There’s no need to be afraid of the beach this year. A promising new weight loss aid could help you lose weight fast enough to wear your favorite clothes this summer.
New York, NY(PRWEB) June 18, 2008 — A new fat loss and energy boosting supplement is being introduced to the U.S. market and it’s promising to change how Americans approach weight loss. Designed specifically for overweight individuals, You Be Slim™ is a world first supplement that accelerates weight loss by increasing the body’s metabolism, suppressing appetite, and controlling insulin levels - all without the use of stimulants.
You Be Slim works to increase metabolism, control appetite and suppress cravings. “You Be Slim™ was created to become the ultimate supplement for those seeking maximum weight loss benefits while remaining ephedrine-free,” says Kim Duess, CEO of You Be Healthy Ltd.
Designed from the ground up to meet the performance and safety demands of the weight loss market, You Be Slim conforms to the Good Manufacturing Practices and Food and Drug Administration guidelines.
Surprisingly, the proprietary formula uses only natural ingredients to produce the strongest thermogenic - or fat burning - effect on the market. Through its complex blend of patented ingredients, You Be Slim™ works to increase metabolism, control appetite and suppress cravings.
“By focusing on commonly overlooked causes of weight gain, we were able to derive a formula that actually resets the body’s natural metabolism and hunger set points, and keeps insulin levels in check in order to metabolize fat cells in record time”, says Kim.
You Be Slim™ was carefully designed with clinically proven ingredients through the collaborative efforts of world class researchers, biochemists and nutrition doctors.
You Be Slim™ is now available throughout the United States, prescription free at www.you-be-slim.com.
You Be Healthy Ltd is a research based company engaged in the development of innovative and highly effective health care products.
You’ve noticed those extra pounds creeping on slowly but surely. You’ve been putting off doing something about the weight for many of reasons: lack of time, lack of motivation, etc., etc. Now, you’re find that you are ready to make a change and lose some weight by starting a weight loss program.
Before you choose a program or begin your own there are some steps you need to take. By taking these steps now, you are way more likely to complete a weight loss program and see real results. Here’s what you need to do to get started.
Check Up
Make an appointment to see your doctor or primary health care provider. He or she can help you address any limitations or health conditions you have so that you can lose weight healthfully. Your doctor is also a great resource for information on dieting and lifestyle changes. Ask about how exercise will affect your decision to start a weight loss program.
Make a Commitment to a Healthier You
The journey to weight loss is filled with obstacles. It’s important to make a true commitment to your goal before you begin. Then, when times get hard, you can return your focus to your original plan. You have to be prepared to change your habits. Making a conscious commitment means you are ready.
Cutting Calories Works
As your doctor will tell you, your caloric intake must be reduced to shed pounds. The best way to do this is to eat fewer calories and to burn calories through exercise. A pound of fat is made up of 3,500 calories. To safely lose a pound or two a week, you must burn an additional 500 to 1,000 calories a day.
Cutting calories takes discipline and proper food choices. Try to eat more fruits, vegetables and whole grains. This will give you a variety of foods with fewer calories.
Don’t cut back too much though. If you don’t consume enough calories you will slow your metabolism down and create problems. It is best to consume proper amount of food per day and exercise to burn off the excess calories, thus losing weight.
Your doctor may suggest you consult a dietician or a nutritionist. Ask him or her for a referral.
Exercise for Maximum Results
Check with your doctor on any physical limitations you have with exercise. Once you know your limits and have a clean bill of health, it’s a good idea to talk with a professional trainer to develop an exercise program. You can find trainers through your gym or other local fitness facility. They will work with you on setting realistic goals. Your trainer will also show you how to use equipment and how to do exercises correctly.
Write It Down
A food and/or exercise journal is a tool often recommended when you start a weight loss program. This tool can help you track patterns in your eating and help you find ways to make healthier choices. You can also track your progress toward your fitness goals.
Be Smart about Commercial Programs
If you want to participate in a commercial weight loss program, you need to shop carefully and ask good questions. Know what you are getting before you sign up for a plan or consultations.
How to Spot a Quality Weight Loss Program
Here are some things to look for when you are reviewing a commercial weight loss program:
• How much time will you spend working on the program?
• What is your expected daily calorie intake?
• Are there any foods or food groups eliminated?
• Will I get to choose a variety of foods?
• Does the program include an exercise plan?
• Does the food plan change during different phases of the program?
A Few Words of Caution Be aware of weight loss plans that restrict calories too much. Women should not consume less than 1,200 calories per day. Men should consume at least 1,400 calories per day.
Be aware of programs that require lots of food restrictions. A good weight loss program will offer a variety of nutritionally-sound foods.
Be aware of programs that promote weight loss without exercise. Sensible programs should encourage moderate exercise as part of the package.
Losing weight doesn’t always mean taking on a strict diet. Lifestyle changes can be a successful alternative. Consider the following changes to shed unwanted pounds and to improve general health.
1. Meet with a nutritionist.
Doing it alone only makes it harder. Seek out a trained professional to help you find healthy alternatives to the food you currently eat. There is generally a fee associated with a nutritional consultation, but check with your health insurance provider as some will cover the cost of such a visit.
2. Exercise.
Make exercise a part of your daily routine. Aim for 30 to 45 minutes of activity each day. If a gym membership isn’t your ideal set up, try walking to work or to run errands. Park further away from stores or do short bursts of activities during commercials while you watch television. Every little bit counts!
3. Drink lots of water.
Staying hydrated is vital to helping your body function properly. This includes digesting food and losing weight. Additionally, thirst is often mistaken for hunger pangs leading to overeating. Drinking 6 to 8 glasses of water a day is a great way to aid weight loss.
4. Keep a food journal.
At the beginning of your weight loss journey, try starting with a food journal. For a week or two, write down everything you eat and drink. Then, analyze the results to determine positive and negative habits. Consider things such as food triggers (emotional eating, time of day, sights, smells, etc) as well as water intake and healthy foods you currently enjoy. Use this information to limit or control situations where you may traditionally overeat and/or to build on positive behaviors you already exhibit.
5. Slow down.
It takes 15 minutes or more for your brain to register that you are full. Try eating at a slower rate. Chew food longer and take time to enjoy the sight and smell of what you are eating. Doing so gives your body time to register that you are full and to prevent overeating.
6. Fill up on fruits and vegetables first.
At the first signs of hunger, try eating a serving of fruit or a light salad. These foods are low in calories and often provide a reasonable amount of fiber. Thus, filling you up on a lower number or calories and helping you feel full longer. This also gives your mind time to register whether you are truly hungry or if you are eating out of stress or boredom.
7. Read the label.
Keeping healthy, figure-friendly meals on hand is an important step in staying on track with weight loss. Look at nutritional labels to determine whether an item is a good food choice. Seek out foods that are low in fat and sodium and high in fiber.
8. Be smart about eating out.
Preparing foods at home is the best way to control what and how much you eat. However, there may be times when eating out is unavoidable. Be sure to read up in advance on your favorite places to eat. Find healthy choices on the menu or ask to have your meal prepared with alterations (have dressings on the side, request that no butter be used in the preparation, etc).
9. Limit alcohol intake.
Drinking alcohol (or other caloric drinks for that matter) can quickly lead to weight gain. These drinks can be high in calories and provide little nutritional value. They can easily derail even the best weight loss plans.
10. Sleep it off.
Not getting enough sleep can affect hormone levels in your body. In particular, two hormones key to appetite may become imbalanced. As a result, appetite increases leading to overeating.
Try making several or all of these lifestyle changes and look forward to a lighter, healthier you
If you have been thinking of signing up for Weight Watchers and are looking for basic information on the program, this post will summarize the core elements of Weight Watchers for you.
Weight Watchers is a comprehensive weight loss program that approaches weight loss with a goal of changing habits and your outlook on food, exercise and health for the rest of your life. This program has brought millions of people success over the past 45 years.
Four Pillars for Success
Weight Watchers is based on four principles that work together to produce weight loss and a healthier you for life:
Weight loss healthfully
Practical to your life
Informed decisions about food and exercise
Comprehensive approach to changing habits forever
Pillar One: Weight Loss the Healthy Way
Weight Watchers takes a healthy approach to losing weight: steady and consistently. Program participants should expect to lose about two pounds a week after the first three (water loss accounts for an increase when you start the program).
The way this program works is you receive a program that helps you reduce calories and get the activity you need to shed those stubborn pounds forever. Your experience with Weight Watchers includes guides to food choices which are nutritious and easy to prepare. The guiding principle of pillar one is to give you lasting results through informed choices and sustainable habits.
Pillar Two: Part of Your Life
The second pillar of Weight Watchers gives you achievable goals such as the “10% goal.” This means that your first step is to lose 10 percent of your body weight through the program’s healthy eating system and activity plans.
You get a choice in how you approach your diet: points or food choices. The Flex or points system gives you an allotted number of points each day. You get a guide with the number of points per serving for all the foods you consume. Tracking points is a simple way to control portions and cut calories. You also get an allotted number of activity points for exercise.
On the Core plan, you don’t count points; you eat from a group of foods considered to be “energy dense.” These foods help you eat healthfully without worrying about calories because they are low in calories and high in fiber and nutrition. You receive some allowances each week for foods not on the core plan for treats or special nights out.
The two eating plans give you the option to be disciplined in your approach (points) without worrying about counting calories or to choose from a group of foods that allow you to eat healthfully but take a more relaxed approach to eating.
The goal of Pillar Two is to give you a choice in your approach that fits into your life.
Pillar Three: Knowledge and Support
Weight Watchers offers their program in two delivery methods: weekly meetings or online. Part of the success of the program is the support provided by the weekly group meetings or online support network. Research shows that people have greater success with weight loss when they have a support network. That is one of the goals of Weight Watchers – to give you support every step of the way.
Group meetings give you a place to go and learn about food choices and motivation tips. The online support groups give you a way to reach out to others via message boards and online articles that provide tips and motivation.
Both support networks give you knowledge about your journey to weight loss through education on nutrition, activity and behavior.
Pillar Four: The Comprehensive Approach
Weight Watchers gives you a way to approach weight loss through food choices, activity and behaviors. This view of weight loss is designed to give you ultimate success. You are addressing every part of changing for the better through a comprehensive approach. This gives you strength when temptations present themselves and the power to conquer your pounds. www.You-Be-Slim.com
Your Natural Weight Loss Solution
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As with most projects, planning is essential. Weight loss is no exception! If you want to succeed, planning is essential.
