Weight Loss Blog

Reward System And Weight Loss

2008-08-04T11:06:00.001-07:00

Mind over matter is the key when it comes to dieting. There are so many diet programs, but they generally only deal with the physical nature of losing the weight. The “program” they subscribe to dictates how many calories you should be limited to, or the kinds of food eat. They don’t assist you with how to re-program yourself so that not only will you lose the weight, but you will keep it off.

Milestone watching and building a reward system can be a very useful technique for conditioning yourself. We like to feel good, and when we spoil ourselves, when we reward ourselves, we do feel good. Come up with rewards that have nothing to do with food. Whether it is taking a trip, buying yourself clothing, playing a game, you need to spoil yourself in non-food ways once you accomplish milestones in your food-loss program. Every ten pounds you lose, reward yourself! This does not have to be an expensive habit. Just do something fun. Go bowling, watch a movie. Attach the things you like to do with your milestone program, so that when you don’t achieve the desired result, you still have a reward sitting waiting for you when you do achieve it.

The most important aspect to weight loss is staying positive mentally. When you are depressed you will seek comfort. Chances are you seek comfort by eating food. This is a habit that you will progressively change over time, but the first part of avoiding that habit is to avoid becoming depressed. This may sound easier than it is, but in truth you are in control over your emotions. Emotions are just thoughts, and though it may not seem like it sometimes, you are indeed in control. You can make the decision to not be depressed through the force of your own will. Once you learn how to do this, you will no longer seek the approval of others because you can easily see the good in yourself. Thus you will stay positive, no matter what trial or adversity occurs in your life. Others will notice this change in you and will gravitate towards you. You can utilize these friends in a positive way by recruiting them to help you with your program, exercising with you, role-playing scenarios with you, and enjoying the events you schedule as rewards with you.

Recruiting Friends - Journal And Weight Loss

2008-08-04T11:05:00.001-07:00

We have seen in the previous post How To Start a Journal and Recruit Others to Help. Today we will talk about your freinds and how they can help you in your weight loss journal.

As you knew we all need our friends. That is what they are there for, to help when you need it most. Perhaps you need a friend now. There are a number of activities your friend can assist with. The first is assertiveness training (See Assertiveness Is A Key Factor In Making The Decision To Lose Weight). You can role-play assertiveness with your friend, who can simulate putting you in various circumstances that you find you can’t overcome on your own. By simulating these experiences with a trusted ally, who is only there to give you support and help you, you can practice overcoming these situations and work out strategies with your support to make that happen. It is difficult when we are making changes to trust anyone with our doubts and fears, and even with the admission of a little self-loathing. But your friend will understand, and be there for you. You must trust other people if you are going to help kick your bad habits.

Another area your friend can help with is in the area of physical exercise. It is hard for anyone, even those who are supremely fit, to always be excited about exercising. In your case, going from not exercising often to exercising six times a week is going to be a difficult change of pace. As your exercise, your body will be sore and while you will start gaining energy once you lose weight, eat better, and get more fit, the early stages will be difficult at best. If you have a trusted confident who can exercise at least half the time with you, then it will be a social activity that you can have fun with and which will benefit towards your goal of losing weight. If you can’t find one friend to exercise with enough because of scheduling difficulties or because your friend may be lazier than you are required to be right now, then utilize a few friends.

Don’t be shy about asking all of your friends if they would like to jog with you or play some kind of sport with you once or twice a week. If you can get commitments from three or four people, then you will have a full support group to ensure you are exercising six times a week, and perhaps even the one or two times you have to exercise on your own, you can find the willpower and determination to make it through a full jogging or workout session. This will get easier on both your body and your mind over time.

Start a Journal and Recruit Others to Help - Journal And Weight Loss

2008-08-04T10:56:00.000-07:00

If you have problems being assertive saying no to yourself or others concerning food, and if you are having problems being assertive saying yes when it comes to more exercise, then there are methods for assisting yourself with this process that don’t require you to hire a physical therapist or psychiatrist to fix. You can do this yourself, if you believe in yourself, first and foremost. It may be wise to start keeping a journal of your experiences with the word no.

Your No journal can help you determine when you are strong about no and when your resolve weakens. Are there certain kinds of food you can’t resist having large portions of? Are there certain people that you can’t say no to? Are there places you don’t want to exercise because you are afraid of how people will respond to a “fat person” exercising? These are all areas of your own subconscious preventing you from succeeding.

In truth, if you are serious about losing the weight, there needs to be no food or person that can control you, and the feelings of others, especially strangers, should not be able to hinder you from exercising. It is not enough to wave these off as excuses and get down on yourself. If you keep track of the moments when you are strong or weak by making your no journal, then you can also track progress such as when you successfully overcome such obstacles. These little victories will add up to a lot of good feelings for you, and added confidence. And if you find you cannot overcome these areas, then you will at least know where your weaknesses are, and recruit help from your friends and family to help you. (this is what we will talk about soon)

Portions Can Make Or Break Your Weight Loss Efforts

2008-08-01T08:08:00.000-07:00

A lot of what determines your weight is portions. The body only needs a little food each meal in order to get all the vitamins and nutrients needed to survive and be full. Unfortunately, our capacity for eating is much larger than the minimum portion requirement, so over-doing it is a hard temptation to resist. If you over-do it once in a while, the body can compensate for that, especially if you exercise to counter your indulgence. Everybody splurges now and again. If there is a party, wedding, or holiday dinner involved you should relax and enjoy yourself. Your problem may be that you are over-doing it regularly, and this is where you need to be mentally strong.

Your body may even tell you that it is still hungry once you start the program of reducing your portions. This is because your body is used to receiving more food and is sending out false messages. It is one of the hardest things you will have to overcome early in the process. It will only be once your mind and body make the adjustment and accepts that it only needs less portions will you not feel hungry after only eating the portion requirements you actually need rather than over-doing it as you used to.

Remember, depending on the diet you end up utilizing, you may not need to lose any of your favorites to lose weight. You just need to control the portions and begin viewing food as something your body needs to sustain your life, not a hobby to indulge in.

Assertiveness Is A Key Factor In Making The Decision To Lose Weight

2008-07-31T10:08:00.000-07:00

Yes, this is true. Assertiveness is a key factor in making the decision to lose weight. Often times you tell yourself it is okay to eat, especially when no one else is looking, because eating makes you feel good. You have to be assertive with yourself, remind yourself that eating is a problem, not a solution. Be assertive with other people who want to feed you. Do you live with others who are overweight and who have not developed the right psychology? Do they want to feed you all the time? Perhaps a relative like your mother or your aunt, whether they are overweight or not, make large portions and put lots of food on your plate. It is time for you to be assertive, to tell them that you need to change your habits.

This can be hard. You may be one of those people who seek approval. If you are shy you may be afraid that making friends is difficult as it is, and you don’t want to seem rude. You want to seem agreeable. You are damaging yourself by thinking this way. Nobody is going to hate you because you want to eat smaller portions. Nobody is going to throw a friendship away because you have made an assertive decision to lose weight. In truth, your friends and family will likely be proud of you, and will want to help you to lose weight. Often, they fill the plate because they know you like to eat. Perhaps they don’t want to seem rude or pushy by telling you not to eat so much. So you have this circle of two people who don’t want to offend each other. You can break that cycle by announcing your plans to lose weight, and it all starts with “I will have a smaller portion than what’s on the plate now, thank you.”

A lot of people eat socially, and you don’t want to seem rude. Instead of making dinner plans with your friends, which means sitting at a large table as food is all around to tempt you, create plans to do an activity. Your friends might be thinking that this is their night to splurge, a social night out. But for you, this is a dangerous situation. Change your social habits by instead making plans that revolve around activity. Invite your friends to go on a nature hike, or to engage in some activity that requires physicality like going to the park to throw a Frisbee around. If you don’t feel that is appropriate, or it is the winter, you can suggest a non-physical activity but don’t include a meal with the plans. If you do, keep the meal simple. Perhaps cook the meal yourself or have one of your friends do so with specific instructions. You want to be in full control of how much food is on your plate and restaurant food is often rich and restaurants often like to give large portions to ensure their clientele are satisfied, none of which helps your cause.

As you attempt to restrict your portions you need to have the willpower to order something from the menu that will be a small. If your friends tell you that you can have anything on the menu because they are paying, and everybody should splurge, you have to explain that you aren’t in the position to splurge. You must keep to your plan so you can lose the weight. If they really are your friends they will be proud of you and support you. People who seem mad or upset that you won’t engage in over-eating are not the kind of people you need around you during this challenging time. Perhaps in addition to shedding pounds, you should shed these people who are holding you back.

By changing your social habits, your level of assertiveness both with yourself and others, having confidence that you won’t lose your real friends when you decide to diet, and by ensuring that your social plans do not revolve around eating, you will begin to form a program that will stop the first aspect of why you are overweight: your psychology towards eating. Understand that you don’t need to eat as an activity that doubles as a hobby. Find hobbies that don’t involve food, recruit your friends and family to help you by informing them of your decision to lose weight and that you need to have smaller portions both when they cook for you, and when you go out to restaurants. You will turn negative food habits into positive ones.

So Be Assertive

Water Plays Important Roles In Helping You Lose Weight [Part Two]

2008-07-29T11:04:00.000-07:00

We have seen in the first part that water play a big role in losing weight, but did you asked yourslef How cold should it be?.

This is debatable. Most experts lean toward cold water, because the stomach absorbs it more quickly. There is also some evidence that cold water might enhance fat burning.

Water plays two important roles in helping you lose weight. Cravings for food are felt when the body dehydrates; if water is consumed in reasonable and adequate measure it suppresses hunger pangs. Liver provides stored fats for energy; water helps metabolism allowing kidneys to flush out waste. Many people will find it surprising that drinking cold water can burn the extra fat in the body; if you drink ice cold water it uses over 60 calories a day from the body – thus the body has to burn over 420 calories a week to raise the temperature of the ice cold water to the body temperature. What a way to beat that excess fat!

In addition, it improves muscle tone. You can lift weights until you're blue in the face, but if your muscles are suffering from a drought, you won't notice a pleasant difference in your appearance. Muscles that have all the water they need contract more easily, making your workout more effective, and you'll look much nicer than if you had flabby muscles under sagging skin.

Without water, your kidneys can not do their job properly and your liver must pitch in to help. While it's helping the kidneys, your liver can't burn as much fat, so some of the fat that would normally be used as fuel gets stored in your body instead. Drinking more water lets the liver get back to its own job of turning fat into fuel.

So, as we see here drinking water plays an important role in you lose weight; it is a natural appetite suppressant, it helps in dieting and generally a major component in natural weight loss practice.

If you're serious about becoming leaner and healthier, drinking water is an absolute must. When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're doing everything else right and still not seeing results, this might just what's missing.

The Truth; Drinking Water Can Help You Lose Weight [Part One]

2008-07-28T15:15:00.000-07:00

Did you asked yourself before if water can help you lose your weight? Do you think that drinking water can help you achieve your gool? If you are asking yourself; Why exactly does water help you lose weight? So the next informations can help you anderstand the imprtance of drinking water in weight loss, and how to use water to lose your weight.

Most people don't drink enough water. Most people are also carrying around a few more pounds than they would be if they did drink enough water.

The truth is that many people do not believe that water can play very effective role in helping them achieve weight loss. Very few people realize that a large proportion of our body is water. Naturally the water plays a very important part in our existence. 75% of the lean muscle tissues are water, over 80% of blood is water, body fat and bones account for over 20% of water each. Is it surprising then that water plays a very important role in how our bodies function?

Because that some people don't drink enough water when they diet, thinking they'll lose weight. But just the opposite happens. If you don't drink enough water every day, your body may be storing water and fat that you don't need.

Water is the best beauty treatment. You've heard this before, and it's true. Water will do wonders for your looks! It flushes out impurities in your skin, leaving you with a clear, glowing complexion. Water also makes your skin look younger. Skin that is becoming saggy, either due to aging or weight loss, plumps up very nicely when the skin cells are hydrated.

Drinking water alone is not going to help you lose weight of course, If you desire to lose weight in a gradual but sure way, then eating right and drinking right are the two major components of the natural weight loss method.

Remember that “bad” fats are the main culprits causing excess weight – eat “good fats” that provide essential fatty acids; eat Salmon, Mackerel, Herrings, and Sardines. They help regulate blood pressure, prevent blood clotting and lower risk of heart failure.

Good proteins help you in suppressing cravings for food. They are essential in building muscles. Low fat milk products such as skimmed milk, yogurt, cottage cheese, and fish are “good“ proteins.

Carbohydrates such as beans, vegetables, fruits, and whole grains are consumed by the body slowly and hence they are natural hunger-suppressants; they are also moderate on fats and calories.

Eat adequate fiber food. Good fiber foods do not contribute much of calories and they are filling. They thus help in suppressing hunger. Moreover fiber does not get digested by the body and while passing through the body it attaches to some of the fats and proteins that we eat; thus they are taken out of the system without being digested! Apples, figs, broccoli, strawberries, brown rice, beans, bran and nuts are good fiber foods.

Read The Second Part About Water And Weight Loss.

Psychology And Weight Loss

2008-07-21T19:30:00.000-07:00

Often the number one thing that holds you back from losing weight is your own psychology. In the next posts, you will learn how to become stronger and develop the correct psychology to be able to say no to food and yes to everything you need to do physically to lose weight and maintain that weight loss. The first aspect to your change of psychology is to remove food from your comfort zone.

The secret to losing and keeping off unwanted weight is as much a psychological challenge as a physical one.

Weight Loss Psychology can help you to overcome many mental obstacles keeping you overweight. The general approach to losing weight is to reduce the number of calories you eat and increase the number of calories you burn by exercising.

If you seek the solace of eating when you are depressed or just because it makes you feel good to eat, you will need to replace this “hobby” with a different one. You have to, in essence, think like a thin person in order to become a thin person. Thin people only eat when their bodies tell them they are legitimately hungry. You may be eating at inappropriate times, which is greatly affecting your weight, because you use food as a comfort rather than as something your body requires as fuel. You must develop the psychology of a thin person, and here are some suggestions. Again, you probably won’t associate yourself with all of these symptoms, but if you employ some of them, or even one of them, then before you can make the physical changes in your exercise routine, or non-routine as the case may be, then you need to make the psychological change or none of the physical activities you employ will work.

Many techniques are available like hypnosis, support groups, visulizations, and behavioral modification. All of them are designed to supplement your current diet plan and help you achieve lasting weight loss success.

Weight loss psychology can seriously help you achieve your gool.

Weight Loss Is A Problem For Many Obese Individuals

2008-07-19T06:34:00.000-07:00

Weight loss is a problem for many obese individuals. There is a lot of work, both mental and physical, ahead for you. There are a lot of diet programs out there, but in truth, losing weight comes down to a few basic decisions that you must make. If you are ready to accept that your obesity is something that you can control and want to fix, then there is no reason to delay your decision any further. You can get started right away.

There are lots of diet plans out there, most contradict one another. The truth is you can eat anything you want, as long as you eat it in moderation. You don’t have to give up any of your favorites, though you may want to change habits so that you are adding more fruits and vegetables to your diet. You may want to cut down on red meat, or take other steps to ensure that you are eating healthier foods. But that doesn’t mean you can’t have a slice of chocolate cake. It is about moderation. Instead of a huge slice you will take a small one. Once you get into the idea of creating smaller portions for yourself, and you work your way through the difficult aspects of your body adjusting to smaller portions, you will find that you are losing weight, and that should gain you confidence you need to continue onwards with your quest. Of course, there are many diets that make particular dietary suggestions that will, if you subscribe to them, make you cut out some of your favorites. That is your decision. Ultimately, work with a dietician and create the diet that best works for you.

The primary problem involved is quite possibly not your selection of food types, but in the way you approach eating and exercise. Perhaps you view food as a friend you turn to in troubled times, and exercise as your nemesis and a source of embarrassment. This attitude must change as you alter your habits to ones that will help you win where your weight loss is concerned. Don’t be frazzled by the challenge ahead. It’s not going to be easy, but the steps are simple when put together. There are a few things you need to examine in order to understand that you can lose the weight. Examine all of the behaviors listed in the next few post (coming soon) and decide which of them sound like the way you conduct your business. If you can identify with some of the problems, then you can also utilize the solutions.

Quick Weight Loss; The Magic Formula

2008-07-18T09:40:00.000-07:00

Many people want to lose their weight very quickly (especially women). They don't want to wait for a long time for losing the weight. They are always looking for a magic solution or let us say a Magic Formula which can help them achieve their goal.

Some people may achieve quick weight loss by resorting to drastic measures such as continued hunger strikes called fasts, taking weight loss pills, diuretics, liquid diets and tortuous process of colon cleansing procedures besides self-punishing physical exercise regimes.

But wait! Is it realy possible to do that? Is it true that anyone can achieve this dream goal?

Lose considerable weight quickly by a pill. This is a concept that you may have often come across while watching TV. Is this really a true promise. How will you identify a true promise of such ads. Watch out diet pill commercials for the below cited things:

• Do they suggest diet and work out plan?
• What are the pill’s side effects? Very important.

Most of these quick weight loss pills have small effect without exercise and diet. Yes they can help but dieticians have designed these pills to supplement exercise and diet wich is very important too.

Since all fast weight loss drugs and pills are all an unfamiliar substance to an individual’s body, they have possible side effects. The most common side effect of these quick weight loss pills is anal discharge. If you have sense this, then immediately consult your pharmacist or doctor.

There had been a little success from genuine research studies to reveal any herbal or modern pill responsible for quick weight loss. Secondly, a few people suggest that natural supplement is beneficial in the process of weight loss and natural weight loss pills are the ideal way to get rid of excessive fats. Similarly, other few people say that modern pills are great way to reduce your weight noticeably. Yet, in both these cases, you swallow foreign substances.

Furthermore, these natural and unnatural products really do not go with your body in the process of quick weight loss, if they are unapproved by the FDA.

Today, weight loss pills necessitate you to eat healthy and well-balanced meal and to carry regular exercise and at the same time, you can expect a few side effects. In the near future, researchers may come with a fruitful idea to make quick weight loss pills or drugs to reduce the weight without any side effects and extra efforts.

Quick weight loss is still an advertisement gimmick that is used to make quick bucks by firing up the imagination of the gullible fatsos. The truth is that there is no magic pill that will eliminate your extra flesh in a matter of days.

However, today it seems there is only a false hope. In any case, if these quick weight loss pills work, then why there are fatty people found in the world. Sometimes, we believe in these quick weight loss pills very deeply that we pay no heed to the facts.

The best course to achieve a sustainable weight loss is to change the life style, eating and working habits. You should include physical work or exercises, yoga, meditation and so on in your daily life.

Summer Weight Loss Made Easy

2008-07-17T09:48:00.000-07:00

You will save yourself a lot of heartache if you plan for summer weight loss. If you make some simple adjustments to your habitual diet and resolve to exercise regularly for at least 5 days a week you will achieve a natural weight loss. The suggestions given here can easily be followed throughout the year and you will be a happy person when you see the change it makes in your health and looks.

Diets alone do not produce a sustainable weight loss. The most efficient way to decrease and maintain long term low body fat is through healthy diet and exercises. Weight loss has two vital components: (1) cut down intake of excess calories which increase fat in the body; (2) exercise the body which will help in burning body fat. The process of energy production in cells in your body is called Metabolism; greater the rate of metabolism is more is the fat you burn helping weight loss. Remember that fat loss takes patience and persistence.

Following suggestions for your diet are not only for summer weight loss. They are simple to follow and could be followed throughout the year with benefits.

Water is an essential component of the body and performs vital functions in your system
Drink at least 8 glasses of water per day;
It is a natural suppressant of appetite;
It helps kidneys remove toxins and thus helps liver metabolize more fat;
One gallon of cold water is equivalent to running 3 miles as far as burning calories is concerned.
Eat four or five times a day – smaller portions -instead of two or three times; this will help burn fat and lose weight;
Eat fresh vegetables, fruits, whole grains, beans, peas, lentils, nuts. They are high in fiber. Fiber content helps decrease sugar craving. Cuts down fat absorption and also works as an appetite suppressant.
Alcohol slows metabolism of the body and helps the body in storing fat, so you must leave it NOW.
Saturated fats and sugar are strictly no-no for weight watchers.
Consumption of Omega 3 fatty acids increases metabolism, energy levels and thus, is helpful in weight loss. Increase use of Fish ands flaxseed oils;
Certain spices such as pepper, ginger, mustard increase metabolism; Cinnamon, bay leaf, and clove help decrease sugar cravings.

Two types of exercisers, performed for about 20 to 30 minutes a day, are necessary for a healthy body. Exercises may be performed in the morning or evening.
Muscular exercises are an efficient way of increasing metabolism. During muscular training the muscles are broken down and more is the need of energy for metabolism to repair the damage. Thus body fat is used up to do perform this repair activity when your body is resting;
Cardiovascular Aerobic exercises directly burn fat. Exercises performed before a meal help suppress appetite and increase metabolism.

The above suggestions can be implemented by anybody, at any time to lose weight; they are helpful for summer weight loss too.

So, you must ACT NOW if you are realy serious about losing weight.

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2008-07-16T13:40:00.000-07:00

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