Top Three Healthy Weight Loss Diet Plan
Choosing the right and healthy weight loss diet plan not require some research on how effective the weight loss plan is in helping you attain your weight loss goal in good time but also whether the plan is one that leads to long term weight loss. healthy weight loss diet plan should be the aim of many dieters but not many know how to know a healthy weight loss diet plan. This article will help you determine which weight loss plan is a healthy weight loss diet plan and which is not.
The best and healthy weight loss diet plan should be those that will change you the way you think about foods, it should be one that helps you make healthy choices that will leading to losing weight. Any one trying or thinking of losing weight should look the way of any weight loss plan that deals with reeducation, balanced diet and healthy weight loss exercise. Any plan that deals with such factors as mentioned above would not only help you to lose weight but also help you keep it off and stay healthy, which means you can lose weight and still be making the right choices.
Stay off Yo-Yo Dieting
Yo-Yo diets are not only a bad way to lose weight but also cause diverse health problems to any one on them, both physically and emotionally. Any one on Yo-Yo diets should know that any weight lost through this method will be regained and even more in the nearest future. You should also know that whenever you lose weight and you regained it back you are teaching your body how to fail and sending a wrong message to your brain - telling your brain to adapt to failure. It is always advisable to adopt the best weight loss tips available so as to prepare yourself for a lifelong weight loss diet plan that is healthy and successful. Make this lifestyle change the permanent one through sensible choices and positive tactics.
The best weight loss tips are those which are seen to be successful. Any dieter who is seeing the required result is most likely to continue whatever created the results in the first place. Psychological aspect of weight loss is as important as the physical aspect of a weight loss plan. The aim or goal or healthy eating and a change in life style over a long time should be the result of any weight loss plan that is selected and implemented by the dieter. You can always use supplements to start but your main aim should be to make healthy choices all the time.
Implement a New and healthy Lifesytle
for a long term weight loss plan, the new regimen and a change in your eating will also lead to a change your thoughts about life in general. You are certain to keep off the weight because you are now wiser and are now making better choices when it comes to food and exercise and some other activities which you enjoy. If you learn how not to return to your old ways of eating, activity levels and other bad life styles you will maintain the your ideal weight levels and never get fat again. These life styles if maintain for a very long time will will become the norm, even without thinking about the choices you are making.
The above weight loss tips are one of the many Healthy Weight Loss Diet Plans available to help those who want to lose weight and live a healthy lifestyle. The key to healthy weight loss is getting Healthy Weight Loss Diet Plan and stick to it and also make healthy eating habit a part of your daily lifestyle. Exercise regularly. Learn to forgive yourself if you skip one of your daily routine but make sure you don't quit. And most importantly expect success. Success will not be achieved instantly but if you persist, you would get there. All these things will help you to take the weight off and keep it off for a lifetime. When the new way of living and eating becomes the norm, then you will never again need to go on a diet.
Looking For New Weight Loss Tips?
The problem with a quick, easy solution to losing weight is that it usually leads to quick, easy weight gain shortly thereafter. There are hundreds of weight loss tips out there, and you may be tired of hearing the same advice repeated over and over. The truth is, there are no new weight loss tips. The same honest truth of yesterday is the truth today. Losing weight requires that you change your eating habits, exercise more, and live a generally healthy lifestyle. A particular weight loss program can help you lose the initial pounds you need to shed, and give you advice on how to keep them off, but the rest is up to you. Going straight back to your old habits is not going to help you stay in shape, or stay healthy.
Before you choose a weight loss program, let's go through those tips one more time. This time, put them into practice - lose the weight, and keep it off.
1. Lose weight for the right reasons
Before you even look at a diet plan or exercise schedule, look at why you want to lose weight. If you want to improve your health, look and feel better - great! If you want to be able to play with your kids more, that's super. Trying to get your ex back, look better than the next door neighbour, or because your partner says you should - not so good. The best motivation to lose weight is to do it for yourself - nobody else. Health reasons should be foremost, because being overweight can cause health issues that will be with you for the rest of your life.
2. Choose a weight loss program carefully
You must be realistic when you choose how you are going to go about losing weight. Your lifestyle may not suit every type of program or diet, and choosing one that you cannot adjust to or cope with is setting yourself up for failure. Look at your current eating habits, level of physical activity, work schedule, family and social life.
Think realistically about how much change each of those areas can withstand. For example, if you do no exercise at all, you're going to struggle with a weight loss program that requires intense exercise from the get-go. If you eat out regularly, you'll need a diet that allows you a wider choice of food types to accommodate that. Counting calories can be time consuming, so if you have a busy schedule, you may want a diet that either lays it all out for you, or gives you more flexibility. Try not to be sucked in by the promise of losing a certain number of pounds in a specific time period - everyone loses weight at a different rate, and the only way to guarantee you will lose any weight is by following instructions to the letter.
3. Set realistic goals
This cannot be repeated enough. Setting goals that are nigh impossible to reach just sets you up for failure, disappointment and misery. Break your goal up into smaller, more achievable steps. Monthly or weekly goals are easier to achieve. Make sure that your goals represent a healthy weight loss - which most often means gradual weight loss leading to a healthy weight for your age, gender, height and body type.
4. Write it all down
Whether you call it a food diary or a success journal (personally I prefer the latter), get into the habit of recording your eating habits - and preferably start doing this before you go on a weight loss program. Record what you eat, when you eat - and why you eat. Why you eat will help you identify what triggers the unhealthy eating habits that may have led to your weight gain. Boredom, loneliness, anger, frustration and stress can often lead us to unhealthy snacks and comfort food, even though we know it's not good for us. Use your diary or journal to record your goals, and your progress.
5. Program for success, but expect some bad days
Forget about all the diets you've been on in the past! Program yourself for success on this one, but accept that there will be bad days - and even bad weeks. Nobody is perfect, and you will have a day or two where it just gets too much for you. You may skip a workout, or find yourself unable to resist the donuts your colleague brought to work. It's okay to slip up! It is NOT okay to give up. One bad day, one poor decision, or even a string of them, does not mean you have failed. It just means you had a bad day. Tomorrow does not have to be the same, so just get started right away.
6. Get support
Whether it's friends, family or an online group, make sure you have people to support and encourage you - especially on those bad days. There are thousands of people in online groups who share their experiences with different diets and weight loss programs, have been through the same difficulties you may be facing, and many who have succeeded. Read their stories, chat to them, and learn from their mistakes.
Whether you like it or not, some form of physical activity must be included in a healthy lifestyle. Not only does it help you lose weight, but it will help you maintain the weight loss. Of course, the health benefits are a big factor - even if you're thin, exercise is good for you. You will find that the usual recommendation is between 30 and 45 minutes of exercise three times a week. Recent research indicates that those thirty minutes can be broken up into three 10 minutes sessions, with the same results. 10 minutes is often easier to fit into a busy schedule, and the exercise you do will keep your metabolism boosted throughout the day. Your exercise program should involve activities that you enjoy doing. If you don't enjoy it, you're going to find any excuse not to do it, or be miserable when you are. One of the three factors most likely to lead to successful weight loss is having home exercise equipment, so that may be an avenue to investigate too.
Whether you are following a specific diet plan, counting calories, or just cutting down on the 'bad' food, there are a couple of things that can help you.
Eat slowly. It takes 20 minutes from the time you start eating, for your brain to register feelings of fullness. If you gulp your food down in less time, you won't know you're too full until it's too late. Stop eating when you feel satisfied - not full.
Watch those portions - especially when you are eating out. Eat half the meal and take the rest home in a take out box. At home, use smaller plates - a great way to make sure you don't serve too much, but your plate will still look nice and full.
Go easy on the salt, limit high fat foods, replace red meat with lean poultry and fish, and drink lots of water. Don't skip meals, especially breakfast, as that's the meal that wakes up your metabolism and gets it going for the rest of the day.
9. Chart your progress
Keeping track of your progress, including any slow or stalled loss periods, will let you see what helps you to succeed, what causes problems, and when to celebrate. Don't compare yourself to anyone else, even if they are following the exact same plan as you. Everyone loses weight at a different rate, due to metabolism, muscle tone and body type differences.
If your progress has stalled, particularly towards the end of your diet, you may have hit a plateau. The best way to overcome this is to change something. Exercise in the mornings instead of the evenings, swop carbs for proteins and vice versa in a few meals, or even take a few days break altogether. A plateau means your body has settled into a routine, and often all it needs is a little jolt to get it working at losing weight again.
10. Maintain, maintain, maintain!
It is common sense that once you've lost weight, going back to your old habits will bring the weight back on, but so many fall into that trap. Either their diet was so radical it is impossible to continue in real life, or the weight loss program failed to explain how the dietary changes made to lose weight can be adapted to maintain your new weight. After your 'diet' is finished, you should have a better idea of what to eat, when to eat, and how to eat it. You should be feeling the benefits of regular exercise, and in fact be able to do more exercise because you are now fitter and stronger. Adapting your weight loss program to a weight loss maintenance program and a new healthy lifestyle should be a priority.
Although these tips may seem like common sense, old hat or just another repetition, that doesn't mean you'll take heed. Most of us know when we're eating the wrong food or not exercising enough, but that isn't always enough. You have to take action in order to change your life, and there is no shortcut. A weight loss program can help you get the weight off, but you have to keep it off. It is not easy to lose weight, and no-one takes kindly to change, but if you want to improve your health and well-being, you are going to have to put some effort into becoming healthy. The results will, however, definitely be worth it.
The Top 10 Weight Loss Secrets
For many, weight loss seems like a difficult thing. Maybe you've tried things in the past...diets, workouts, pills, creams, ANYTHING to help get the weight off, but it seems like no matter how hard you try, it either doesn't come off at all, or it comes right back on.
Why do you think that is?
I believe that successful weight loss is based on a combination of sound nutrition principles, and regular exercise. Sounds easy, right? But here's the catch...THIS IS JUST THE BASIC OUTLINE FOR SUCCESSFUL WEIGHT LOSS. So what are the underlying reasons? Why does it seem like some people just eat whatever they want and stay skinny as a rail, and for some people, no matter what they try, or how hard they try it, just can't seem to get results?
I've created a list for you containing principles, that if taken to heart, and APPLIED to your life, will produce tremendous results. Listed here are the KEYS to losing weight, and keeping it off for good.
Now remember...I can provide the knowledge, but it is up to YOU to take the action. In the words of Emmerson, "Good thoughts are no better than good dreams, unless they be executed." In other words, it's not enough to simply know these weight loss secrets, you have to APPLY them to your life. I can not stress the importance of this one seemingly simple step.
Rest assured, no one is going to do this for you. You got yourself to where you are now, and it is YOU who has the power to turn it around, and get yourself to where, and to who, you want to be. But the AMAZING, TREMENDOUS thing about all of this is that YOU DO HAVE THE POWER TO CHANGE. I'll say that again...YOU DO HAVE THE POWER TO CHANGE! Know this, understand this, and live this, and I GUARANTEE your success in weight loss, or any other venture you choose to pursue in life.
1. TAKE RESPONSIBILITY FOR YOURSELF
It appears as though many people want to shift blame for their current situation to anyone, or anything but themselves. Whether it's finances, relationships, work, family, or health related, as humans we sometimes have a tendency to create external reasons for our problems. If you ever find yourself saying, "If only so and so had done this differently, I could have..." or, " If only I had this, I could..." or anything like this, I suggest you stop and take a good look at the real reason why you don't have exactly what you want in your life. Is it because of other people and circumstances, or is the real reason because of a lack of action, or purpose on your part?
Now, I realize this can be a difficult thing to do, and I don't mean to imply that everything in every person's life is the result of a lack of action. I understand circumstances like the death of a loved one, or being diagnosed with a terminal illness can be devastating events in a person's life, and can be entirely unrelated to a lack of action.
What I am suggesting, however, is that you have the ability to respond to every situation in your life, and make the best of it. I'm saying YOU HAVE THE POWER TO CHOOSE how you interpret events, and circumstances in your life. If you choose to be a victim, then that's exactly what you'll be. If you choose to blame other people, or reasons for your inability to lose weight, then you are NOT taking responsibility for yourself or your life, and I guarantee you WILL NOT LOSE WEIGHT!
If you've ever found yourself saying..."I just don't have the time to exercise...I don't like healthy foods...No matter what I try I can't lose weight...It's just in my genes to be heavy," or anything like this, then just STOP!
I've got news for you, my friends. You have the time, you just don't choose to make it. You may like healthy foods, you just choose not to try, because you like the taste of unhealthy ones. You haven't tried everything to lose weight, and if you chose a sensible plan, and STUCK to it, you could, and would lose weight. And no matter what your parents, brother, sister, aunt or uncle's waist line looks like, I GUARANTEE you have the power to make your waist line look exactly the way you want it to.
Step 1 is to stop making excuses, and start taking responsibility for your current physical state, and realize that you created this situation, but more importantly YOU HAVE THE POWER TO CHANGE, TO CREATE A NEW SITUATION, AND THE LIFE AND BODY YOU WANT!!!
2. FIND OUT WHY?
This is one of THE MOST IMPORTANT STEPS in losing weight and keeping it off....the big WHY. Why do you eat? I don't mean to offend anyone, but I'm going to assume that if you're overweight, you don't only eat because you're hungry, but for a variety of other reasons as well. A lot of people eat because they're bored, or tired, or they are just used to eating when they arrive home from work, or when they watch TV at night, or when they go out with friends, and the list goes on and on.
For many people, eating is a deeply emotional, and psychological issue. People deal with painful experiences in their past or present, and with insecurities in their lives by eating. Food as comfort. This is one of the most destructive patterns a person can have, and it goes in direct opposition to weight loss success.
I am not suggesting to know the specific reason why you eat, but I invite you, as painful as it may be, to really spend some time with yourself, and identify why it is that you eat, what times of day you eat, what emotions you experience when you eat, and what emotions you experience when you overeat. By doing so you will unlock a door that many people never even get close to. I can not stress the importance of this step. Until you determine WHY you eat, you will not be able to fix the problem.
So, step 1 is taking responsibility, realizing you have the power to change, and step 2 is understanding why you eat.
3. THERE ARE MANY PATHS...THERE IS ONLY ONE WAY
As you probably know, there is a TON of information available regarding diets, proper nutrition, weight loss, strength training, and anything else you could ever desire to know about health and fitness. Some claim low carbs...some no carbs...some say only the right kinds of carbs...some say meat only...some say fruit and veggies only, some say no dairy, and some say no FOOD! So how do you know which diet and exercise program is the one for you? How do you know which path to choose?
The answer is to educate yourself. All of these diets, to varying degrees, will produce some kind of success...the key for you as a health conscious consumer, concerned about your own specific body and its specific needs, is to find out why each of these diets work. What is the effect of "good" carbs on the body? What is the effect of "bad" carbs? What happens, on a physiological level, if you eat no carbs, or only carbs...I want you to understand the importance of finding out WHY.
The truth is, that there is a TON of information available, and there are a TON of different ways to produce the results you want, and to lose as much weight as you want. The key is to really understand why a diet or exercise routine works. And perhaps even more important is to choose a program that works for YOU. One which you feel fits your nutritional requirements based on your individual food preferences, and one which will support the exercise regimen you decide to follow.
So remember, step 1 is to take responsibility for yourself, step 2 is to understand why you eat, and step 3 is to realize there is no one single food, or exercise combination that will produce results. MANY different things have the potential to help you reach your goals. The key is to understand WHY it works, and then CHOOSE the one that is right for you.
Your diet, the food you choose to eat, is a crucial step on your road to weight loss success. As I stated earlier, I believe weight loss success is achieved through a combination of sound nutritional principles and regular exercise. However, it seems as though much of the information available points toward an exact combination of foods, or the elimination of others, in order to successfully lose weight. I am here to tell you, this is not the case. You will be thin if you eat fewer calories than you expend. Plain and simple. But if you do not take to heart and APPLY the principles listed above, no matter which "diet" you choose, ultimately weight loss success will not be yours.
So, how do you know which diet to choose? The answer is as simple as understanding what your goal is, and how you intend to arrive there. Do you want to lose weight? Are you going to do a lot of aerobic exercise? Are you going to do a lot of anaerobic exercise? How often do you plan on exercising? How active are you in your daily life outside of exercise?
Once you have arrived at answers to these questions, you can begin to determine the nutritional requirements for you, your body, and your tastes. Based on your activity levels and your goals, you should eat the appropriate amount of carbohydrates, fats, and protein to supply your body with sufficient nutrients. The key is to choose the healthiest foods possible that fit your tastes, and that meet your requirements. Diets are not one size fits all.
Your body's main source of energy is carbohydrates, which come in two forms; simple and complex. Complex are starches from grains and vegetables. Examples of simple are sucrose, lactose, fructose, and glucose. No matter which type of carbohydrate you ingest, it ALL gets converted to glucose, commonly referred to as blood sugar. The only difference then, between the simple and the complex carbohydrates, is the rate at which your body digests them. How much, at what times, and which type of carbohydrate you consume should be based on your tastes, your activity levels, and your goals.
Protein is another essential component of a healthy diet. Protein does far more for the body than build muscle. Proteins in the body in the form of enzymes, perform numerous functions, including keeping your brain, heart, and digestive system functioning properly. Protein is made from 20 different amino acids, 9 of which are considered "essential" amino acids. Essential because your body does not have the ability to manufacture these 9, it must obtain them from your diet. If you eat animal based foods, chances are you have nothing to worry about. However if you eat a vegetarian diet, then you must make it a point to eat the right combination of foods containing plant proteins which will supply your body with the 9 essential amino acids. So how much protein do you need? Again, as with carbohydrates, the amount you need depends largely upon your goals, and your activity levels.
Fats are often misunderstood. People shy away from high fat foods, consistently looking for "low" or "non-fat" foods, when if weight loss is the concern, people should be far more concerned about the calories, and the ingredients in their food, and not just the amount of fat that it has. Fat has a tendency to make people "fat" because it is so calorie dense. One gram of fat has 9 calories, whereas a gram of carbohydrates, or protein has only 4. There are different types of fat, some of which are healthy for the body, and some which are not. We need, on average, 15-25 grams of fat a day to provide our body with proper nutrition, and to ensure we have enough fatty acids to absorb the fat soluble vitamins. Your body can manufacture saturated, and monounsaturated fat from other foods that you eat, however it can not manufacture the fatty acids, or the omega-6 and omega-3. You must obtain these directly from foods which contain them. These fatty acids are built into the tissues of your heart, brain, and other vital organs, and must be replenished through your diet.
Adequate consumption of vitamins and minerals also plays an important role in healthy nutrition. The bottom line is that there is no one food you should be having, and no one food you shouldn't be having to attain weight loss success. The answer lies in understanding your body's requirements, and in fulfilling them with healthy, whole foods consumed in moderation. Once you determine what food is right for you, MAKE A PLAN AND STICK TO IT!!! Don't try it for a week then go to something else. KNOWLEDGE, PLANNING, and CONSISTENCY are the keys to a successful diet strategy.
Exercise is such an important tool in not only losing weight, but in keeping it off. This is because exercise is an essential component of a healthy lifestyle. Regular exercise will help you look and feel better. It will increase your energy, motivation, strength, confidence and self image.
Besides helping you look and feel great, regular exercise lowers your risk for developing a number of different diseases, health conditions, and cancers. It can improve the quality of your life.
Humans were meant to move! We have intricately designed skeletal, muscular, respiratory and cardiovascular systems which provide us with enormous potential. Our bodies, like our minds, are capable of tremendous things. Humans have been able to climb 30,000 feet to the top of mount Everest. They compete in marathons, triathlons, and sporting events which draw the attention of millions of people around the world. Every body is capable of great things. Every person has enormous potential. I'm not saying you need to climb a mountain, or compete in a race, but I am telling you that if you want to, YOU CAN DO IT. And exercise is the key.
As far as weight loss is concerned, the type of exercise is not as important as the amount. You just need to get out and move. Run. Walk. Swim. Bike. Skip. Jump rope. Lift weights. JUST GET MOVING!
Exercise will accelerate weight loss, and it will help give you the body you want. You can lose weight through applying the above principles to your life, but you can only get a strong, toned, healthy body through regular exercise, and specifically through strength training. You can't ignore, or skip this. If you want to lose weight and be healthy, and you're serious about it, then get serious about starting an exercise program...TODAY!
In order to achieve weight loss success, you must commit to your program. After deciding on your specific requirements and choosing a diet and exercise regime, you must COMMIT to your program, and you must commit 100%.
Know that if you've taken the previous steps, then your success is guaranteed if you commit to the program. If you lose 1lb in a week, you have proven to yourself that YOU HAVE THE ABILITY to lose weight. You have chosen a path that works, and hopefully it's one you can maintain as away of life, and one that meets your specific needs. Your ability to lose 1lb in a week, transfers into 52lbs in a year, and 104 lbs in two years, and so on and so on.
No matter how much weight you have to lose, YOU CAN DO IT! But you must first commit to the program. You must say to yourself, that no matter what, you will follow through on your commitment, and follow the path you have chosen, until you reach your goal. Commit to your program!
This is perhaps the single most important thing any person can do to achieve weight loss success. CONSISTENCY, CONSISTENY, CONSISTENCY! Have you ever asked someone about the top three most important things for business success, and heard them say "location, location, and location!" Well, for weight loss success it's "consistency, consistency, and consistency!" It's not enough to take responsibility, and to find our why, and to choose a plan of attack, you must be consistent. People who are unsuccessful at losing weight try several different things over the course of the year, always looking for the "right" or "best" or "fastest" way to lose the weight, and always changing their plan of attack. People who are thin and healthy consistently do the same thing, and follow the same plan day in and day out for years.
This point is SO important. It's small changes in the wrong direction...an accumulation of bad habits over the years that lead to weight gain for most people. You don't just wake up one day over weight, and you won't just wake up one day and have the body you want. But the good news is, the process CAN be reversed in the exact same way it was created. By making small changes in your life, in the right direction...by accumulating good habits, and practicing them every day, you WILL make progress every day.
The important thing here is not to get discouraged...to be consistent with your plan. This means if you go out to eat one night, and have WAY too many calories, cocktails, or whatever, DO NOT ADJUST FOR IT THE NEXT DAY. Yesterday is gone, and what you need to do is just resume your normal, daily routine, get back on the path you have chosen. By altering your path further, and making more changes to eat less, or exercise more the day after you eat too much or miss a workout, you will be falling even further from the path of consistency. When fit, healthy people over indulge one day, they simply resume their normal way of eating the next day. They don't punish, or starve themselves. Everything returns to normal. Consistency is the rule. Are you beginning to see what I'm talking about?
It's so important to choose a path, but even more important to STAY ON IT! Remember, it's the accumulation of good and healthy habits that produce weight loss success, and the only way to accumulate is to BE CONSISTENT!
Accountability provides you with additional support on your journey toward a healthier you. This is where the help of a family member, or a professional, can encourage you, and help keep you motivated when you begin to have doubts. Being held accountable to a program through another person is ESSENTIAL to your success. Until you develop proper eating habits, and until you develop new ways of thinking about yourself, food, and exercise, having another person to guide and assist you along the way can make all the difference between success, and failure.
Find someone,...a coach, trainer, friend or family member who is committed to you, and your success. After you have taken responsibility for yourself, determined why you eat, chosen a path, determined what your nutritional requirements are, and devised a plan for both your eating and your exercise, find a person who will keep you accountable to the plan. It's A LOT harder to skip a workout, cheat on your diet, or to lose consistency if there is someone waiting for you to show up and work out.
The right person to keep you accountable depends on you. Just make sure it's someone you trust, someone with proper knowledge about you and your goals, and someone who will provide you with the right balance of encouragement, support, and discipline you need to achieve your goals.
This is an important part of the weight loss process, and one which is often diminished, or left out of conventional weight loss methodology. I am here to set the record straight for you. This will not happen over night. This did not happen all at once, and it won't "unhappen" all at once either.
I am sorry to break this to you, but I'm sure if you've tried things in the past, unsuccessfully, to lose weight, you probably are beginning to understand this...THERE IS NO SUCH THING AS A QUICK FIX. Programs, or people who try to sell you, or tell you otherwise are out for your money, not your success.
If this is not what you want to hear, I am sorry. If you don't believe me, that's OK too. But how many times have you tried, how many different "fast" ways to take weight off have you tried, that haven't worked?
This is because it's a process. It's a lifestyle change. Not a quick change in your diet, or the sudden elimination of a single food, or the adoption of a magic one. It's about LEARNING how to eat. How to think about food properly, and how to incorporate healthy foods and diets into your life, for your goals, and how to do it in a manner that you can maintain over time.
Healthy, sustainable weight loss occurs at a rate of anywhere between 1-2 lbs a week. That's right. Probably not what you wanted to hear. BUT THAT'S THE TRUTH. A pound may not seem like much. BUT the AMAZING thing about this is if you keep it up for a year, BE CONSISTENT in the path you've chosen for one year, and that 1lb turns into 52lbs. 104lbs in two years. See what I'm getting at here?
Accept that it takes time. You will not see success overnight, but do not let that discourage you. That 1lb you lost, if you have applied the above principles, is GONE FOREVER. Don't be discouraged...BE EXCTATIC at your 1lb loss! If you can lose 1lb in a week, then you have just proved to yourself that YOU HAVE THE POWER to lose ANY AMOUNT OF WEIGHT YOU WANT! Realize this. Understand this. Know this. BELIEVE THIS! Be consistent, accept time, keep your eye on the prize, and YOU WILL LOSE THE WEIGHT!
10. BELIEVE IN YOURSELF
If you've taken the previous 9 principles to heart, then the final thing you need in order to successfully achieve your weight loss goal is to BELIEVE that you can do it. This can be difficult, especially if you've tried things in the past, perhaps several times, and seen no results or seen the weight come back on.
But I want you to know, that if you take the 10 principles listed here and APPLY them to your life, you CAN, you WILL lose weight, and keep it off. But you need to believe in yourself. You need to know, deep in your heart, that you can do it. You've taken responsibility for your actions. You've figured out why you eat. You've chosen a path based on your diet and exercise preferences and requirements, and you've realized there is no ONE right way to lose weight. You've COMMITTED to your program, and committed being CONSISTENT. You've found someone to hold you accountable to your program, and you know that it will take time to achieve your goals, but that YOU CAN DO IT. Now...believe in yourself!!!
You have the ability to lose as much weight as you want to. You can choose to become the person you want! Listed here are your keys for taking weight off, and keeping it off. Your success will be determined by your determination, and by how sincerely you APPLY these principles to your life.
Here Are the 5 Ultimate Weight Loss Tips That You Can Use to Create Permanent Fat Loss
Choose the end result that you want to create by the end of your program
This is the first, and is definitely the most important weight loss tips that I can give you. The reason for this is simple: Without knowing where you are going you will have a problem getting there. So, in the beginning of your weight loss journey make a decision about exactly what you want to accomplish when your reach the end of your weight loss program.
The end result that I wanted to produce at the end of my weight loss program was this: A lean, healthy body with 10% body fat and visible six-pack abs.
Taking into account that in 1994 my total body weight was 285 pounds and my body fat was over 44%, to be honest, I did not think I would ever reach this major health goal that I set for myself.
But, this is what I truly wanted, so I wrote this goal in my notebook, and took my second step.
Track your current circumstances by looking at exactly what you have in the present
Once you have chosen your end result, your next step toward creating permanent fat loss is to look where you are in the present moment in relation to your primary objective. From the 5 weight loss tips, this one is important because it can help you to understand your starting point in your program.
In my case, I weighed myself, and had an experienced tester measure my body fat percentage. My body fat percentage when I started was 44%. This means that I had 125 pounds of body fat. Obviously this was really shocking to me, and my confidence went way down after hearing this number.
But my desire to create my major health goal was really strong, so I simply wrote how much I weighed, my total body fat weight, and my lean body mass weight at the bottom of my notebook.
I also wrote the most important lessons that I learned from eight years of using low calorie diets, fad diets, and many other weight loss approaches that could not help me to create permanent fat loss.
Create a list of steps that you will take to create permanent fat loss
Once you have decided where you are going and have observed where you are in the current moment, your next step should be to make a list of the steps that you will take to go from where you are today to where you want to be in the near future when you create your final outcome.
From the 5 weight loss tips, this third one will help you to stay focused on the next step that you must take in the direction of your major health goal. Mine was permanent fat loss. This was the primary objective that kept me motivated the whole weight loss phase of my program.
Taking into account that I weighed 285 pounds and I wanted to reach 10% body fat, I calculated that I would have to lose 110 pounds of unwanted body fat while maintaining my lean body mass.
My first step was to consume my daily maintenance calorie intake. This means that the calories that came from my food and beverages would equal the amount that my body could realistically burn during the day.
My second step included using cardio-training four times per week. This was very important because I knew that to lose 110 pounds of unwanted body fat I will have to burn this fat off. Dieting without exercise did not produce results in the past, so I chose to take another path toward creating permanent fat loss.
My third step was to use weight training to maintain my lean muscle mass during the weight loss phase of my program. Since muscle is a metabolically active tissue, our bodies must expand energy (calories) to maintain it, meaning that during the weight loss phase of my program, weight training would help me to keep my metabolism elevated, and it would be easier for me to lose the unwanted body fat.
This was a secret that I learned from my friends in the gym, that used weight training to create their muscular physiques. They told me that while I am losing weight the best approach is to focus on maintaining my current muscle, and when I reach my ideal weight I can adjust my calorie intake and start building new muscle.
Use an effective nutrition strategy to create a small calorie deficit
From the 5 weight loss tips, this one can help you to create the necessary calorie deficit without you having to use low calorie or fad diets. This is very important because these ineffective nutrition strategies lead to an increase of your appetite and massive food cravings.
Since I already knew that a low calorie approach will not work in the long term and will not help me to create permanent fat loss, I chose to consume four average sized meals every four hours.
The size of each meal was calculated by taking my daily maintenance calorie intake, and dividing this number by four. Then using the 50-30-20 nutrient ratio I calculated how many calories I will consume from carbohydrates, protein, and dietary fat.
All my meals were created using only natural food sources, and the only processed food that I allowed myself to eat were during the three weekly cheat meals.
These cheat meals were always eaten in the morning, and this helped me to avoid cravings for my favorite foods.
Another important element of an effective nutrition strategy is to drink plenty of water during the day. I calculated the amount of water to drink using a formula based on my daily calorie intake.
Use an effective exercise strategy to burn unwanted body fat and maintain your muscle
Once I started to consume the optimum amount of daily calories and started to provide my body with all the macro-nutrients and micro-nutrients it needed to function properly, the energy level that was produced is something that was simply amazing.
Doing cardio-training four times per week was always a breeze, and I used walking and a rowing machine to create the necessary calorie deficit to burn the most total calories during my workouts.
Weight training was also easy, and mostly because I used a very simple approach. I lifted heavier weights with fewer repetitions. My workouts were always 20-25 minutes, and afterwards I felt really energized.
The combination of cardio-training and weight training produced magic. In twelve months I reached my ideal weight of 175 pounds and had 10% body fat.
And, for the last 15 years I have maintained this ideal body weight by using these same 5 Ultimate Weight Loss Tips that I have written about!
If you have a true desire to create permanent fat loss, you can accomplish this health goal by taking the same steps that I took, and can produce a similar outcome.
But, I have to warn you, if you want to maintain your ideal weight for life, you will have to keep using these weight loss tips for the rest of your life. If you stop, most likely the weight will creep back on.