Weight Loss Motivation To Keep You On Track
January 3, 2010 by secretslimming · Leave a Comment
When attempting to lose weight one of the most difficult things to maintain is weight loss motivation.
There are a few good tips and tricks to keep you in the proper frame of mind and on the right track
It’s really important to have someone to diet or exercise with. You’re both there to encourage and challenge each other. When you know that your exercise buddy is going to be at the gym or the local track waiting for you you’re more apt to get out of bed.
Develop a realistic and achievable weight loss plan. It’s easy to get discouraged and quit if you’re trying to lose 10 pounds a week for 3 weeks. It’s also not very healthy.
But if your plan is to lose 2 pounds per week for 15 weeks that’s doable. Even if you have one rough week you can make it up.
Don’t weigh yourself everyday. That can be discouraging. There are too many factors that can affect one day. Instead weigh yourself once a week. This will be more indicative of what you’ve really accomplished.
Allow yourself to eat something sinful from time to time. It’s not necessary to totally eliminate pizza or ice cream from your diet. Just cut back. Instead of eating half a bag of chips put a handful on a plate and put the bag away.
If you have a picture of when you were heavier keep it in view. This reminds you of a place you don’t want to go back to. It also gives you encouragement for how far you’ve come.
Also from time to time refer to a picture of yourself when you were thinner. It may not be realistic to get back to your high school weight but gives you inspiration knowing that you were thinner once.
If that’s not possible then practice daily visualization. Also look at your written goal. These really can have a positive affect on you and give you a consistent weight loss motivation
If you’ve reached your original goals or are close then reevaluate them. Set them a little higher or change them up a little. Work out a little longer. Pick up the pace of your walks or bicycle rides. Improve upon the weight you can lift.
Maybe you’ve cut back on the beer you drink or the pizza you eat but can even do more. These little goals can challenge and continue to motivate.
The main thing is for you to not lose what you’ve accomplished. You may even want to visit your doctor more often just to hear him or her comment on the progress you’ve made since the last visit.
Weight Management Tips For Holiday Success
December 26, 2009 by secretslimming · Leave a Comment
Follow These Weight Management Tips For Holiday Success
During the holidays even the strongest willed people can struggle with sticking to a weight management plan. All the food tempts us and tastes great but a few weeks down the road regret (and gained weight) sets in. The experts have three suggestions to help us through these festive and food feasting times.
The 3 keys to holiday survival are:
Practicing awareness
Practicing awareness means that you need to be conscious of what you eat and how much. It’s okay to allow yourself some special treats but limit it to moderate servings. Try appetizer-sized helpings instead of dishing up a full serving.
It also means to be realistic. This isn’t a good time to expect to lose weight so make it a goal to not gain any.
Keep everything in perspective. It’s easy to fall into the trap of eating whatever you want for the 2 months during the holiday season. Treats for a few special days are okay but then get back into your healthy routine.
Be aware of any opportunities you have to get some exercise. Take a brisk walk whenever you get a few minutes or move around while you’re on the phone call. Don’t hesitate to park further from the mall than you typically would (like you have the choice!).
Manage stress
You can manage stress and emotions by lowering expectations. Instead of cooking a big meal make it a potluck or serve buffet style. Learn to say “no” politely when confronted with food or activities that aren’t in your best interest.
Don’t fill silence with food at social events. Make an effort to get to know people by talking to them. We have a tendency to eat less when conversing.
Also keep everything in perspective by sticking to your exercise routine as closely as possible.
Planning in advance
Planning in advance is the third key. Eating a little before going to a party can cut down on hunger and eating bad things. Don’t hang around rooms or places that have a lot of food available.
Take unhealthy food you’ve been given as a gift to share at other parties. Take along some healthy foods or snacks to gatherings and make sure you eat them before digging into much of the unhealthy foods.
You should also plan on some form of exercise after a holiday party or meal. Ask others to join you. A 15-20 minute walk is better than sitting around for the same time.
Lose 20 Pounds With An Achievable Plan
December 25, 2009 by secretslimming · Leave a Comment
If you want to lose 20 pounds or more there is a realistic and achievable plan for doing so. Many people become intimidated when trying to lose a lot of weight as it can be a daunting task.
But there is a good way to break that down making it seem easy and very doable.
Since weight gain usually comes over a long period of time you don’t want to try to lose it too fast.
Most weight loss experts agree that losing 2 pounds per week is a safe and effective amount to lose because you’re less apt to gain it back.
Going with that premise one should look at losing 20 pounds in approximately 3 months. There are typically 13 weeks per every 3 months. Divide 20 pounds by 13 weeks and you get just a little more than 1.5 pounds per week.
This is an excellent amount of weight to strive to lose per week. Why? Because it’s very achievable for most people. When it’s achievable we tend to stick to it. For people wanting to lose 40 pounds or more it’s also realistic. It will just take a little longer.
Now for the actual plan of attack:
You will have to change your diet level somewhat and will probably need to increase your activity level. These are things that will never change for those looking for effective weight loss.
However it doesn’t mean you’ll need to make drastic changes. Remember you only need to lose 1.5 pounds per week for 13 weeks. You can do this!
You don’t need to change your eating habits all that much. Continue eating many of the same things. Just don’t eat as much at each sitting and cut out a little of the bad things you know you’re eating. This alone will reduce your daily calorie intake.
When you add in drinking water and exercise you will even have more success in your attempts to lose 20 pounds.
My neighbor quit drinking a six pack of soda each day (began drinking water instead) and started walking for an hour each night during the time he usually sat and watched TV. These were the only changes he made. He lost 40 pounds in 7 months!
You can also increase your chances of losing 20 pounds if you eat a healthy breakfast each morning. This will get your metabolism going and help burn fat. In fact the more times you eat during the day the more your body will actually burn fat.
*** The key is not eating too much each time but eating a little more often***
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