Author Archives: Alicia Thorstrup
Author Archives: Alicia Thorstrup
Celebrities always look fabulous.
Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence.
The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances.
Their livelihood largely depends on how they look.
Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.
So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals.
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:
It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet.
She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts.
After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences.
Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan.
Oprah works out five days a week, spending 30 minutes on the treadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are low-fat.
She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet.
Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years.
She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods.
She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.
Long-time supermodel maintains her all-American good looks by being a vegetarian.
She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur.
She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.
Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye.
Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.
People dealing with obesity can now benefit from bariatric surgery.
This specialized procedure is only offered for those patients who are morbidly obese, and need to have this surgery to avoid life-threatening complications.
Not all overweight people can choose to have this surgery though since it is a major procedure that presents significant risks and side effects.
For a number of weight loss surgery patients who have undergone bariatric or any other weight loss surgery, giving up food may mean drinking alcohol, or even having compulsive shopping.
Researchers call this behavioral shift an addiction transfer, which means transferring one compulsive act (in their case overeating) and replace it with another in order to numb emotions or fill an inner void.
Mental health experts said that since these bariatric procedures have been more common nowadays, they are seeing an increase in cases of alcoholism, obsessive shopping, gambling, and promiscuity.
They also noted that the problem with people who had surgery has not been attending therapy to address their issues behind their eating disorders.
Most of them are emotional eaters, and when it has been taken away, they will be left with the thought of what to do with their emotions.
Cases have been reviewed with two post-surgery patients that went on air with Oprah Winfrey regarding their state. One woman became an alcoholic two years after her operation.
With binge eating gone as a coping mechanism, she began drinking up to 10 martinis a day to soothe stress.
Another woman who lost 200 pounds because of surgery revealed that she has been having affairs as a way to distract herself from her unhappy marriage. This can trigger depression that some post-operative patients try to self-medicate with alcohol, shopping, or smoking cigarettes.
A psychologist further stated that another paradox for this issue would be that the positive step of dropping pounds after surgery can be stressful in itself. He said that dynamics can change after one starts to reduce weight and putting the next foot forward. Relationships can shift as one puts balance in his life, and the lifestyle one would have requires adjustment.
This kind of surgery has been around for 30 years, and there is no sufficient data linking surgery and addiction in a conclusive manner.
After surgery, take time to relax and enrol oneself in therapy sessions or counseling groups to be able to take away the remaining negative thoughts that might resurface in the future.
We all have misunderstood these guys; fats and carbs!
Fats and carbohydrates are two building blocks of a healthy diet, but many people do not understand their role in proper nutrition.
While the daily intake of fats and oils should be limited, these elements are still a vital part of the diet. The key is to make smart choices when it comes to fats and oils.
That means substituting saturated fats with unsaturated fats, and using healthier, lighter oils in cooking.
Let’s look at the role fats and oils play in the diet. Fats are necessary for supplying energy to the body. In addition, fats supply essential fatty acids and act as carriers for fat soluble vitamins like vitamin A, vitamin D, vitamin E, vitamin K and the carotenoids.
In addition, fats have an important role to play as building blocks for various tissues and membranes, and they also play a key role in regulating numerous bodily functions.
Dietary fat is available from a variety of plant and animal sources, and most diets do contain adequate amounts of fat. Most nutrition experts recommend keeping the intake of fat to less than 20% of calories, but studies have shown that severely limiting fat intake can be dangerous.
Extreme low fat diets should only be undertaking with a doctor’s approval and oversight.
The type and amount of fat in the diet makes all the difference. A diet high in saturated fats, trans fats and cholesterol has been associated with a variety of ills, including heart disease, stroke and other associated diseases.
In addition, many long term chronic problems, such as obesity, are associated with high levels of dietary fats.
The greatest risk of complications from excessive fat intake appears to lie with saturated fats and trans fats (fats that are solid at room temperature).
One of the best ways to keep levels of saturated fat low is to limit the amount of animal fats that are consumed. These animal based fats include meats like bacon and sausage, as well as butter and ice cream. Any healthy diet does just that!
Dietary cholesterol can be limited by watching the consumption of eggs, organ meats and other foods high in cholesterol.
Food labels do make the complicated process of choosing the right fats somewhat easier. For instance, trans fats will be listed on the ingredient list of foods that contain them.
In general, trans fats are found mainly in processed foods.
Some fats, such as polyunsaturated fats and monounsaturated fats, are better choices for healthy eating. Examples of these fats include canola oil and olive oil.
Polyunsaturated and monounsaturated fats are liquid at room temperature, and they have been found to have heart protecting qualities.
Many types of fish have also been found to be sources of good fat. Fish are excellent sources of omega-3 fatty acids. These omega-3s have been found to promote good health, and they may even lower cholesterol levels.
Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many essential nutrients. Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products.
It is important to choose carbohydrates carefully, however, since not all are equally healthy.
When choosing breads and cereal, for instance, try to select those made with whole grains, while avoiding the more highly refined varieties.
It is also important to limit the intake of sugars, such as soda, candy and highly processed baked goods. Consuming large amounts of such high calorie, low nutrient foods, can make it very difficult to stay on a healthy diet without gaining weight.
Sugar is one such element and salt is the other. While a basic level of sodium in the form of salt is important to proper nutrition, most people consume too much salt in their daily diet.
Excess salt consumption can lead to water retention, high blood pressure and other complications.
Choosing low sodium foods, and limiting the use of the salt shaker, can go a long way toward cutting levels of excess salt in the diet. For a healthy diet that gives you great fat loss and a ton of energy go here.
This system might be the missing key to your weight loss success.
The key to successful weight loss is acknowledging that you need help, having the determination to learn new habits and adopt them for life, and finding the right tools to help you get the job done.
If you’re like most people who have a weight problem, you’ve been on every diet imaginable. Chances are, you’ve lost plenty of weight over the course of your lifetime.
The problem is, you most likely gained back all of the weight you lost – and then some.
Like many people, you were probably looking for a quick fix – that magic bullet that would cause instant weight loss and that would keep you slim for life.
As you no doubt have realized, no such magic bullet exists. The key to successful weight loss is acknowledging that you need help, having the determination to learn new habits and adopt them for life, and finding the right tools to help you get the job done.
Because the typical American diet is high in substances that act as poisons to our bodies – things like saturated fats, sugars, and food additives and chemicals – the first step in any successful weight loss program is detoxing.
This detoxification process is a cleansing process that gets the harmful substances out of your body’s blood stream and tissues.
Such a cleansing process has the added benefit of weaning you off of the toxic substances you may have been consuming for years. It breaks the addiction to sugar, caffeine, and the insidious preservatives that are so much a part of the American diet.
There are many cleansing system products available that can help you in the detoxing phase of your weight loss plan. It’s important to find one that is natural and organic, and that does not contain some of the potentially harmful substances found in many over the counter products.
Read the labels carefully, and choose one that has vitamins, enzymes, and ionic trace minerals.
While there’s no magic bullet that will cause you to lose weight and keep it off, there are products available that will help jump-start your weight loss.
Often in the form of meal replacement shakes, these products are helpful for three reasons.
Quick weight loss may be emotionally satisfying, but remember that, in order to actually keep the weight off this time, you’ll need to make a commitment to changing the habits that caused you to gain weight in the first place.
A regular exercise plan, a support group, and a food diary are all helpful tools in staying with the program.
For many people, weight loss is the first step on the path to health, energy, and wellness. This natural healing journey can and should begin with a detoxing cleansing system that rids your body of its toxic build-up.
Your metabolism is the rate at which your body burns calories.
The faster you burn calories the more weight you can lose even if you eat the same amount, so it makes sense to do everything you can to boost your metabolic rate if you’re trying to lose a few pounds.
By making some simple changes you can fire up all three types of metabolism and become leaner faster.
Small and regular meals throughout the day will keep your metabolism high.
If you eat the same amount of food in just one or two large meals as you do in five or six mini-meals and snacks you will burn fewer calories. This is because your metabolism slows down between meals.
Never skip meals to save calories. Having a low-calorie snack will work much better and will also stop you falling ravenously on the nearest chocolate bar later in the day.
Your metabolism slows down overnight. When you have been through a period of more than eight hours without eating you need food to get your metabolism going again. So have breakfast as soon as you can after you wake up.
If you’re not a breakfast person take something healthy with you when you leave the house and have it is soon as you can face it.
It’s not great for your weight loss plans to have to boost your metabolism with a mid morning cookie or cake.
If you eat too few calories, your metabolic rate will automatically drop. This is a self preservation mechanism, which kicks in when your body thinks you are starving.
The safest bet is to eat about 250 calories less than you need at the sedentary level and to take 250 – 500 calories of exercise each day to give a steady weight loss of between one and two pounds a week.
It takes more energy for the body to digest protein than carbohydrate or fat.
Studies have shown that people who eat a high-protein diet burn more than twice as many calories in the hours following their meal as those eating a high carbohydrate diet.
While the safety of high-protein diets can be disputed, it does make sense to include some lean protein as part of each meal if you want to lose weight fast and easy.
Food with lots of fibre also gives your thermic metabolism a boost. High-fibre foods like beans, fruit, vegetables and whole grains simply take longer to digest and therefore help burn more calories.
Spicy foods (especially chilli) raise the metabolism by as much as twenty-five per cent for a few hours after eating. So eat hot and spicy food a bit more regularly and see if this helps you.
Just go easy on the refried beans and guacamole if you decide to go Mexican!
Caffeine speeds up your heart rate and the faster your heart rate the more calories you burn. Not great if you have heart problems or difficulty getting to sleep however!
The phytochemicals in green tea are supposed to raise metabolism slightly by causing your brain and nervous system to run more quickly.
Although not many sizable and conclusive studies have been done on this to date, drinking green tea rather than milky coffee or other calorie-laden beverages will definitely help you lose weight!
Aerobic exercise for more than thirty minutes not only burns calories but also keeps your metabolism high for several hours afterwards.
The best time for exercise is in the morning as it will help kick start your metabolism for the day. If you can do 30 to 60 minutes of aerobic exercise almost every day your metabolism will soar. Interval training would help even more.
If you prefer to take light exercise, try going for a walk after lunch or dinner. This boosts the rise in metabolism you get after eating. No strenuous exercising on a full stomach though.
Muscles burn calories even when you’re resting. For every pound of muscle you add, you burn about 50 extra calories a day without taking any more exercise.
So it’s a great idea to include some resistance or weight training in your exercise regime.
Twenty minutes three times a week is enough to make a big difference in your metabolic rate as well as the shape of your body.
Any extremes of temperature you experience will help raise your metabolism by up to 20 percent as the body attempts to cool you down or raise your temperature.
Make sure it’s safe for you to go in the sauna or on the arctic expedition though before you try this one.
You could have a go at keeping your home a few degrees cooler than is comfortable for sitting around in winter and restrict the air conditioning to the very hottest days in summer.
In the winter it will help you get up and get moving and in summer encourage you to go to the pool to cool off!
Another trick is to drink a glass of iced water a few times a day. You’ll raise your metabolism just by having to bring the water up to body temperature.
Drinking water is required anyway, of course, to keep your bodily functions working smoothly (including your metabolism).
On top of the empty calories that alcohol contains, it also has a dehydrating effect, which slows down your thermic metabolism. Alcohol tends to inhibit the process of metabolizing fat too, which can lower your basal metabolism.
And there’s not much chance of you wanting to exercise after all that booze so it’ll have an effect on your activity metabolism too. Bad news all round!
The chemical processes which comprise your metabolism are regulated by the endocrine system, especially the thyroid.
Yoga has many postures which have a powerful twisting and compressing effect on the endocrine organs, strengthening and stimulating them and this can help to regulate and boost your metabolism.
If you boost your metabolism with these tips, you’ll be improving your general health as well as your capacity to burn calories.
You’ll not only find that you lose weight more quickly but also that you will have more energy, greater strength and you’ll be able to get through everything you have to do in a day more easily.
Are you sluggish and low on energy?
Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?
You could be suffering from a slow metabolism. Even though you may have a slow metabolism, it does not have to destroy your weight loss efforts.
You can dramatically improve your metabolism, and boost your energy levels without taking supplements.
Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process, by which energy is extracted from food, and the net result is how fast or slowly the body burns those calories.
A few steps you can take to improve your metabolism naturally are:
Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and flush out sodium, toxins, and fat.
Drinking water before meals will fill your stomach so you feel full and prevent overeating.
Avoid excess colas, coffee, teas, and sugary juices. Caffeine will dehydrate you, and the sugar will do more damage than good in the long-run.
Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat.
Failure to eat consistently can lead to a slower metabolism and fat storage.
Also, skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.
Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn’t drive your car to work on an empty tank, and you shouldn’t start your day without adequate nourishment.
Your first meal sets your metabolism for the day and keeps it going, as long as you eat every three hours. If you get up early and eat a late breakfast, you miss out on several hours of burning calories and losing fat.
Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition.
Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter to receive your necessary fats.
Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating “healthy” fast food, frozen dinners, and other processed choices.
If it’s man-made, it’s not the best choice, and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.
Do Cardiovascular Exercise or Cardio
Exercise is necessary for heart and lung health. It also burns calories.
Doing cardio first thing in the morning on an empty stomach can tap into fat stores, and keep your body burning calories at a high rate for about an hour after cardio is finished.
If you fail to eat adequately daily, first morning cardio on an empty stomach can work against you. Doing morning cardio on very low calorie diet can burn muscle.
Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.
Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock.
The body is programmed for adaptation. Therefore, doing the same cardio format day in and day out can become stale really fast.
Take one or two days a week and implement some HIIT to give the body an added shock.
Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don’t train if you are ill, still sore from the previous workout, or just simply too tired. Training in such a state can cause more problems than it solves.
If any of the above fails to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, sluggish thyroid, hormonal imbalance, toxins, parasites, etc.
If so, I recommend searching for a natural healer in your area to determine the cause. and work from there. For the most part, proper diet and exercise is all you need.
Are you looking for that jump start to rev your metabolism and get you swim suit ready?
The following eight tips will improve your workouts and ignite your metabolism.
Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.
Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises.
Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
When focusing on improving body composition, you can’t worry about detail exercises, so you should use exercises that’ll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.
Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.
If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load.
One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats.
That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.
A good rule of thumb is to use lifts that will allow you to use the most weight.
These will have a systemic effect on your body that’ll help maintain or increase your muscle mass, and in turn ignite your metabolism.
Perform either non-competing muscle group training or antagonist training.
Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise
Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back).
The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.
This design can be a huge advantage in your mission to burn fat.
If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!
Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps.
Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly.
High reps for tone and fat loss is the big Kahuna of all training myths!
Somehow the aerobics, yoga and Pilates community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging.
On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance.
If you believe this, you probably still believe in the Tooth Fairy! Just follow this plan to lose weight and get curves in the right places.
When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated.
In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.
If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement.
However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 2-3 minutes before doing the second part of the superset.
Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.
It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises.
Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.
First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn’t train that way and you shouldn’t either.
The more frequent muscle producing / fat burning sessions you can have, the better.
Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary.
Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle.
The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance.
Let’s face it… getting in shape for some people is not that easy!
Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away.
Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds.
So, what can you do to lose weight and keep your sanity?
The following five tips should help you out
If you begin an exercise or diet plan, or both, and have heard you will lose incredible amounts of weight in no time at all and then it doesn’t happen then you feel let down and won’t have the same dedication to carry on and your diet fails miserably.
However, if you are more realistic to begin with and realize that most people lose 1-2 pounds per week on a healthy exercise and diet plan then you will be better informed and can expect these types of results ahead of time rather than being disappointed.
When people first start diets they tell everyone they are dieting and their great weight loss plans.
However, this can frequently work against you because people will talk and judge your weight loss progress and make you feel uncomfortable, especially if you eat something others don’t believe is part of your diet plan.
This will give you a complex, so simply start your diet, inform close family and friends for support, and keep your dieting to yourself and you won’t go crazy.
Many times when you eliminate a complete food group from your diet you feel as if you are really sacrificing too much and you will simply lose your sanity and your diet will fail.
On the other hand, if you eat a well balanced diet and allow yourself little treats along the way you will lose weight and keep your sanity as well.
When you start a diet you need to make sure the entire household will support you in your efforts.
If you are not eating sugar yet your spouse continues to come home with cookies, ice cream, and doughnuts then you will have a hard time sticking to the diet and you won’t feel much support, either, which will drive you crazy.
So, make sure your entire family is ready to support you and if they choose to eat unhealthy to do it away from the home.
Losing weight takes a lot of time, which can really test your sanity.
However, if you include a work out routine with your diet then you will see a much quicker weight loss, have more energy, sleep better, and simply feel better about yourself. This will help you keep your sanity and stay true to your weight loss plan.
When you follow these five tips you will be able to keep your sanity while staying on your diet and exercise plan better than if you give it a try all on your own.
Yes, it’s that time of the year again.
Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year?
Or perhaps “new” isn’t the correct word — perhaps “recycled” is more apt? After all, isn’t it true that for most people, “resolutions are made to be broken?”
Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.
But it doesn’t have to be so.
You can attain your weight loss goals or resolutions, but only IF you know how to go about setting them up correctly in the first place. And I’ll give you a few useful pointers to help you get started on the right track…
What’s the end result you want to achieve?
Or do you want to drop 1 dress size instead?
It’s not enough to just say “I want to lose weight.” How much do you want to lose exactly? By when?
A better goal is to say “I want to lose 11 pounds in 3 months.” And make sure your goal is realistic.
If you want to drop 27 pounds, it’s not realistic to say you want to do that within the next 7 days, not to mention that it’s not healthy to do that!
Or if you’ve been putting on the weight slowly over the last 10 years, it’s not quite realistic to say you want to go back to your weight 10 years ago within a month.
Let’s say you want to lose 20 pounds. That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a course of 20 weeks. Now’s that manageable!
For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and increasing your amount of exercises.
The missing key to achieving your goals: Write down your “Why” i.e. what are you doing this for?
Most people skip this step, and it’s a primary reason why they never seem to achieve their goals. It’s absolutely critical for you to write down the reasons why you want to achieve each specific goal.
For example, if the goal is to “lose 20 pounds in 6 months,” write down why you want to lose that weight.
And here’s another tip: Make it “personal and emotional.” The more “emotional” the reason, the more likely you’ll be driven towards the goal.
An example of a good “reason why” is “I know being overweight is a leading cause of many health problems — I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter’s wedding and be there to carry my grandchildren.”
Assuming all these things are important to you, of course. 🙂 But I’m sure you get the picture.
It’s usually not good enough to just think of the goals in your head. You need to write down all your specific goals and the “reasons why,” and then paste it up where you will look at it every day.
Don’t write it down on a notebook and chuck that inside the drawer. Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight. Remember, “out of sight, out of mind!”
Aim for a loss of 1-2 pounds per week, at the max! Losing more than that amount is bad for you. And it’ll most probably be caused by a loss of water and/or muscle, rather than your unwanted excess body fat.
The pounds didn’t come on overnight, so don’t expect them to disappear in a jiffy too.
And sometimes the weight loss isn’t as fast (or as much) as planned. But don’t get stressed out, because stress will only add on the pounds. It’s important that you DO NOT think of the weight loss process as “all or nothing.”
Instead, think of it as “slowly but surely.” The weight may go up a little sometimes, but if you stick to your plan, you’ll still be delighted at the end of the year!
Use these simple steps and make a positive difference to your life this year! Best of luck!
Check out this post on how to get flat stomach and smaller waist!