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Check out the latest issue of Amaze Magazine Online!
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Exercise
25 Weight Loss Tips, 7/15/2007
25 WEIGHT LOSS TIPS
- Remember to keep your goals in sight to motivate yourself.
- 5 Word Diet Plan - and the only one that works: Eat Less and Move More!
- Doing a 30-day challenge to make something a habit really helps
make exercise a no-brainer. The first step is getting yourself to do
it, after that, the gains are much easier to make.
- To be successful you need to change your life. You need to take
control of the bad habits you have turned into an unhealthy life. You
need to be excited about it too. And you have to believe that you can
do it. Dreams turn into reality very quickly when you work hard.
- Don't try to lose weight. The number one indicator of excessive
weight gain in the future is attempting to lose weight in the past.
Don't diet, it won't last. Instead get up and go get more exercise.
- Ultimately weight loss is about the balance between calories
taken in and calories burned. Take the weight you want to be and the
activity level that you maintain and calculate the number of calories
that you should eat to maintain that weight. Now you have to eat fewer
calories than this number, on average, over time to lose weight and
achieve your target. Keep a food diary with full daily calorie
calculations. Write down everything.
- Never, never, never eat between the 3 main meals. Then eat what you want when it is time to eat.
- Avoid processed food, or at least food where you can't pronounce the ingredients. Keep it as natural as possible.
- Cook in Saladmaster cookware
or eat raw. Any other type of cooking will result in the consumption of
excess toxins, which result in your body working harder to product more
fat to store such toxins.
- Stop watching the scale every day. If you weigh yourself, do it
just once a week — as soon as you wake up, after you use the bathroom.
- No matter how much you want a change in your life, nothing will
happen until you DO something. You can talk about starting an exercise
regiment and eating healthier foods all you want, but nothing will
change until you START DOING IT.
- Change your schedule, if possible. If you exercise in the
afternoon but overeat while while watching TV at night, try exercising
at night. Go to work earlier, come home later, schedule your walks
during times you know you're vulnerable to snacking. Switch things up
to help break bad habits.
- For people who want to lose 100+ pounds, dealing with the
underlying issues of self medicating depression or anxiety is going to
be a lot more effective then anything else. Feeling bad about being fat
and trying to lose weight, or putting yourself in exercise situations
you don't feel comfortable in are not going to really help until the
underlying issues of using food to treat boredom or anxiety or
depression. After treating this underlying problem, the good habits
will come without nearly so much struggle.
- Start small. Changing your lifestyle overnight is very bad for
your body and your mind. You'll get sick of eating oatmeal 3 times a
day, or grapefruit. Your life should be enjoyable and healthy!
- Tell people around you what you're doing. This will keep you
motivated to continue. Don't ask for their support, but say "I'm on
this new thing where I'm going to kick my butt at the gym/road/bike
today and" whatever.
- Be aware of self-deception. It can sneak up on you from any
angle. Examples of food deceptions: Breaded/fried chicken breast does
not constitute an optimally healthy protein source, compared to simple
grilled chicken breast. Potatoes do not constitute a viable vegetable
source (they are a carbohydrate source).
- Derive your self worth from something other than a number on a
scale and instead gift yourself a body that will function well to serve
your noble life's goals.
- Never give up, even after you have failed a few times. When you
fail, start over. Watch those TV programs like "The Biggest Loser" or
"Celebrity Fit Club", because they are great motivators.
- Rewards! New clothes make awesome rewards for weight loss. Going
out with friends (but not for anything food related) is a great reward.
- Weigh yourself but also take your measurements. Sometimes your scale won't budge but your waistline will.
- Get enough sleep - that's the first and most important step.
Without sleep, it's harder to plan your meals, to exercise, or to
consciously eat healthy.
- Tell others your goals. Not only will you then have someone else
also expecting you to perform but you'll gain a cheering section!
- Focus on one thing at a time. Everything we do is based on
habits. If you've got to both get into the habit of eating great AND
exercising daily, you run a big risk of getting overwhelmed when you're
not seeing results or you slip a little.
- Find motivation other than within yourself. Workout FOR somebody
else that you care about (your kids, loved ones, friends etc.). When
you don't feel like working out, remember that you're doing it for them.
- Focus on health and NOT weight loss. It is far more important
that you live a happy, healthy life than look good naked. You'll thank
yourself when you are 80 and still lead an active life.
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