Weight Loss Motivation - Channeling Thinking for a Thinner You

Sitting and thinking about how great your life will be once you lose weight is the wrong outlook. You need to be feeling better about yourself while you are losing weight, or you probably never will get where you want to go. Your attitude is a powerful part of weight loss motivation, because if you don't believe you can get rid of those extra pounds and, more importantly, keep them off, you have very little chance for success.

Changing your lifestyle is a necessary part of the equation for weight loss because if you were eating what you should and exercising regularly, you wouldn't have any need for weight loss motivation. Once you come to the obvious reason for your weight gain, you must then wrestle with any self-doubt you might have in your ability to modify your ways and drop the pounds.

If doubt creeps into your mind, it can negate what you are capable of doing as far as losing weight and maintaining good health. Whether you accept it or not, your subconscious beliefs are what stimulate weight loss motivation or leave you overweight.

Junk Thoughts and Junk Foods
Of course, junk food contributes to added fat, but junk thoughts are even more of a problem. Whenever you are gaining weight that you can't drop, you can be assured that the primary problem begins in your brain. If you have grown to believe that junk food is good for you or doesn't do any harm, and that it doesn't have anything to do with your weight problems, you have adopted junk thinking, and all your efforts are wasted until you purge your brain of such thoughts.

Who Is Naturally Thin
It may seem that some people never need to consider nutrition or exercise because they naturally stay thin. You may be envious of these people for having something you don't have, but the truth is you are able to slim down and stay that way, too, if you will only get some weight loss motivation and a positive attitude.

It should be no wonder that the reason why people are "naturally" slim is that they have developed the mind to master the matter of their bodies. They don't lust for junk foods and sit on their rears every chance they get. They realize the value of good, tasty, nutritious food and they stay active.

Computerize Your Mind
Our brains are like the central processing unit (the hard drive) of a personal computer. If we load the right software, and maintain our system so it runs the way it should, we won't get viruses or bloated file folders. Our systems won't crash, so we can keep on computing, just the way we want. It is simple to make the changes necessary to your own 'mind software' and I can provide you will the tools to do just that.

Let me show you how to correct your thinking and get you back to a trimmer and happier you. Once your mind gets on your side with weight loss motivation, there won't be any reason for you to worry about your weight ever again.

The idea that your subconscious mind may be actively blocking your conscious efforts to lose weight can be hard to swallow at first. So in addition to revealing my top 4 secrets to effective weight loss, I have included in my free report "Visualization Secrets For Weight Loss Success" a section on how mastering your subconscious mind through visualization can make all the difference to your level of weight loss success.

You can download that report here: http://weightlossmotivationbible.com/freereport

Article Source: http://EzineArticles.com/?expert=Carolyn_Hansen

Sticking to Your Weight Loss Diet Plan

Sticking to Your Weight Loss Diet Plan - Even During the Working Week!

Losing weight isn't difficult, but trying to stick to a good exercise routine and a balanced diet can be difficult if you don't plan ahead. Here is a great 5 weekday diet plan which you can use:

Monday
• Breakfast - Low fat whole grain cereal, 1 apple, glass of water/milk.
• Lunch - 3 bean wrap with cheese, 1 orange.
• Dinner - Salmon and broccoli mix ready to microwave.
• Snack - Carrot sticks and 2tbsp hummus.

Tuesday
• Breakfast - Muesli, skimmed milk and 1 banana.
• Lunch - Turkey wrap, bunch of 20 grapes
• Dinner - Chicken pasta with salad and 2 tbsp vinegar dressing
• Snack - 1 orange

Wednesday
• Breakfast - Omelette with 3 egg whites and spinach
• Lunch - Avocado and salad in pita bread, fat free yogurt.
• Dinner - Lemon chicken, broccoli and rice
• Snack - ½ cup Fat free yogurt, 1 cup dried apricots

Thursday
• Breakfast - Toasted English muffin with ricotta cheese and 1 pear.
• Lunch - Grilled chicken breast salad, 2 tbsp low fat yogurt dressing.
• Dinner - Salmon steak, salad and steamed string beans.
• Snack - 1 banana, 1 tbsp peanut butter

Friday
• Breakfast - Low fat Greek yogurt, 1 grapefruit.
• Lunch - Ploughman's sandwich on whole grain bread or roll.
• Dinner - Vegetable chilli with rice
• Snack - 1 orange

As you can see, each lunch is easy enough to make the night before you go to work and taken with you as a packed lunch.

These meals are between 1200 and 1600 calories a day, so are better suited for women who want to lose weight. Remember, for the best weight loss help you need to exercise on top of eating well. Men and women have different daily calorie intakes per day. Depending on your height and amount of exercise you do, the amount of calories need to consume per day to maintain or lose weight can vary.

Men should consume between 2400 and 3000 calories a day to ensure they have enough energy to support them in their day to day routine. The less active you are, the fewer calories you need to consume - it's that simple.

It is recommended that women who are active should consume 2000 calories per day but if you want to lose weight you need to reduce this to about 1500. Cutting back your calorie intake by 1000 calories has been proven to help you lose 2lbs a week, and cutting back by 500 calories a day can help you lose 1lb a week.

If you want to lose weight fast, make sure that you aren't eating less calories than can support your active lifestyle. If you starve yourself for 2 weeks leading up to a holiday for example and begin to eat a lot afterwards, you will put weight back on quickly. It is better to lose weight slowly and keep it off.

If snacking is your main problem, just stock your fridge full of healthy food so you can graze throughout the day and don't get hungry!

Bio box

Hi I am Gary Abernathy author of this article and many more. I am an avid Health and fitness nut. I have had a weight problem all my life up to about 5 years ago, when I finally done something about the weight problem. I now write articles such as this one, and have a web site set up so that people can read more interesting articles about weight loss. Please go to this link and check it out. http://losingweighttobehealthy.com

Article Source: http://EzineArticles.com/?expert=Gary_Abernathy

7 Healthy Weight Loss Tips

Generally there are a number of healthy weight loss tips that can help you to towards your goal of retaining a healthy weight and all round health of your body.

The healthy weight loss tips which are outlined below are simple to follow together with some self-discipline and regularity as without them, it is easy to be lured to fall back to your old unhealthy lifestyle which I call it comfort zone, and that should be the very last place to consider as you work on your goal of losing weight and commanding a healthy lifestyle.

So let us look at the healthy weight loss tips that you ought to know and take advantage of them;

1. Your morning breakfast - As one of the quick weight loss tips, you need to strengthen your breakfast and reduce intake of heavy supper or dinner.

Breakfast is the most essential meal of the day given that its here where you get needed energy to kick start your day. Calories resulting from breakfast are easily utilized by the body all through the day as opposed to calories from meals taken at night or supper in that case, they are likely to increase body weight more compared to those taken in the morning

Therefore your breakfast should be in rich source of energy especially complex carbohydrates such as whole grains.

2. Choose water above all other drinks - Our bodies are about 70 percent water and our inner organs such as kidneys need water to filter the blood and eliminate unwanted substances through urine and even toxins through our skin.

Water is the best available drinks since it contains no calories and provides healthy benefits to your body.

Consider taking or drinking at least six glasses of water per day between meals and even more during hot seasons such as summer. Keep in mind your body loses about 10 to 12 cups of water a day through skin, lungs, urine and also when you go to bathroom for long nature calls.

In regards to weight loss, water helps to fill your stomach, therefore activating the stretch receptors in your wall which transmits signal to your brain that you are filling up. Water also help keep our body hydrated.

3. You need to exercise - The third quick weight loss tips i want to discuss today is exercise. Our bodies were designed by the creator of the universe for motion or activity and a sedentary lifestyle brings about more deterioration to our body.

It is well known that exercise is the modern fountain of youth, as it assists in keeping your body fit, healthy and well toned. Exercise is also acknowledged to fight the aging process of our bodies and also protect against lifestyle diseases which has been brought about by the modern sedentary lifestyle.

There are numerous ways of doing exercise and these include cycling, aerobics, walking, running like in your local park area and gardening.

Take note, exercise in addition to good healthy eating behaviors help maintain desirable weight level as it aids in building muscle and burning the unwanted fats.

4. Your calories - Yet another weight loss tips are to do with calories. I am sure most of us have heard about calories and even read about it in the media, and what it does in our bodies, and so what is calorie? Calories are the energy that fuel our bodies.

Usually, an adult needs about 1000 to 1400 calories to have adequate calories to fuel our body key organs, such as lungs,kidney, brain and so forth. So when it comes to weight loss, what happens when your calories goes over daily demands in our body? The answer is, excess calories are transformed into fats or stored as fats, over time, someone who regularly take more calories than its required or burned, he/she will eventually gain weight.

For instance if an individual requires 2000 calories and instead ingest 2900 calories, he/she accumulates an excess of 900 calories which are comparable to 100 grams of fat.

With healthy weight loss tips, it is crucial to;

- Consume lots of fresh fruits and vegetables as they are more nutritious by providing different vitamins and minerals and in addition they have less calories.

- Get started by eating more natural foods that have been simply prepared and not undergone any processing which tend to remove the nutrients needed by our bodies. These may include whole grain products like whole wheat bread, whole grain cereals, rice and pasta. Tubers such as potatoes, yams and legumes e.g. peas, lentils and beans are outstanding as they are nutritive in value and rich in fiber.

5. Eating a balanced diet - There no food by itself that can supply all the nutrients essential for the body to sustain itself, hence the term eating a balanced diet.
Getting a balanced diet help our body get nutrients required for its performance and overall health, therefore its important to eat abundantly fruits, cereals, vegetables and eat moderately legumes, eggs, nuts, milk and its derivatives. Try your best to buy or grow

6. You need to rest - This is another vital healthy weight loss tips as part of achieving overall health including ideal weight is to always get enough rest.

People who report sleeping 5 hours a night, for example are much very likely to become obese compared with people who sleep 7-8 hours a night.

Try to get at least 7 hours of sleep a day as this also help your body restore on its own and help get cleanse of metabolic waste which have accumulated during the day.

7. You need to have a good mental attitude - Acquire the habit of dealing with life issues in a more calmly way. Do not hold grudges against others and yourself, learn to forgive, face the challenges in your life head on in positive way.

If you would like further information then visit our website Best weight loss plan. We have information on weight loss, diet plan that will help you to lead a healthy lifestyle.

Article Source: http://EzineArticles.com/?expert=Geoffrey_L

3 Simple and Easy Weight Loss Tips

Weight loss doesn't have to be a troubling ordeal. Whether you're looking to drop five pounds or 15 pounds, simple lifestyle changes can increase the rate at which you burn fat and calories. Dieting is highly effective but when you deprive yourself of food or consume foods that you don't like, you're not likely to stick with a diet. Remember, it's all about lifestyle. Weight loss should not be thought of as a quick fix. It's a commitment to better health and wellness forever.

 If you're having a hard time figuring out where to start, there are simple and easy steps to take that won't require a lot of work or effort. Weight loss or a new healthy lifestyle shouldn't be thought of as a complete change overnight. Take time and gradually work your way into better health and wellness.

If weight loss is your priority, here are three simple and effortless ways to lose the pounds.

1. Find ways to stay active: Activity shouldn't be limited to only exercise. Throughout your day, find different ways to keep your body moving. Take the stairs at work, stand up at your computer instead of sitting, pace the floor as you talk on the phone, go for a walk on your lunch break, park away from stores and buildings or jog in place for one or two minutes at a time. Stop going to drive through eateries where you can remain in the car. Park the car and walk into the restaurant. Get up from your desk and take a walk around the floor or building every 15 - 20 minutes. All of these small ways to burn more calories add up throughout the day.

2. Replace unhealthy snacks with fruits and veggies. Some people significantly decrease their food intake while dieting. While it's good to eat less, your body needs calories and food for energy. Rather than starve yourself, stock up on some of your favorite fruits, such as grapes, apples, kiwi, peaches, carrots, celery and any other veggie sticks. These items contain natural sugar and very few calories. In addition, they contain nutrients such as vitamins and minerals that your body needs instead of empty calories from candy bars, chips and cookies.

3. Discover fun workouts. If you find the gym boring, think of other ways to exercise. There are plenty of weight loss options in the form of exercise that will get your heart pumping and keep the calories burning. You can go swimming, ride your bike, hike, take a Zumba class, kayak, learn to surf and much more. If you learn to love exercise, you're more likely to stick with a routine. It's important to gravitate toward the activities you love to do. Your chances of continuing to be active are much greater if the activities you choose are activities you love to do. You'll lose weight plus maintain a healthy lifestyle.

These three tips are a great way to get on the right track to weight loss. Take small steps in achieving weight loss. No need to change everything overnight. It's important to gradually change your lifestyle so that you can easily adapt to these new changes. Don't forget to reward yourself from time to time for your hard work. Weight loss doesn't have to be all work and no play.

Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness camp offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visithttp://www.bvretreat.com.

Article Source: http://EzineArticles.com/?expert=Margot_Rutigliano

Sleep and Weight Loss

Are you getting enough sleep?  Did you know that sleep and weight loss are linked?

Several studies have linked sleep and weight loss. If you sleep less than six hours a night, you increase your chances of being overweight or obese. The consequences of being obese are significant.  Obesity is strongly related to high blood pressure, type 2 diabetes, cardiovascular disease and even some cancers.

Which comes first? Does the lack of sleep lead to obesity or does obesity lead to a lack of sleep? It turns out they feed off of each other.

• A lack of sleep increases your time awake and therefore increases your chances of eating. Unless you sleep walk, you can't eat while you are sleeping. The midnight snack was invented by people who were awake at midnight.
• Sleeping less may affect hormones that monitor feelings of hunger and fullness. If your body's signaling devices are telling you that you're hungry more often or affecting when you feel full, you will find it more difficult to eat and drink fewer calories .
• A lack of sleep may lower a person's basal metabolic rate so that they burn fewer calories than a similar person who sleeps more. That's right! Your body is slowing down in it's bid to recover from the previous day with inadequate sleep.
• Sleeping deprivation lowers your energy during the day which will lower your desire to exercise. Who wants to exercise when they can barely keep their eyes open or when they would rather take a nap on the couch because they didn't get enough sleep?
• Unfortunately, your weight gain may hinder your sleep. The excess weight can inhibit your breathing and lower the amount of oxygen you get as you sleep. Sleep disorders such as sleep apnea are more common in obese people than in normal weight persons. Sleep apnea is a disorder that can lead to heart and lung issues.

You may have created a vicious circle. You gain weight as you get less sleep and you find it more difficult to sleep as you gain weight. What can you do about? Below are five tips that may help you sleep more than seven hours a night.

1. Don't drink caffeine, eat chocolates or eat foods high in sugar after 2:00 in the afternoon. Yes 2:00 PM is arbitrary. Experiment with a cutoff time, but remember, caffeine and sugars will keep you awake.
2. Don't watch television in bed and turn off your computer and cell phone an hour before going to sleep. Sound and visual stimuli bombard us. It is difficult to rest when your brain is still wired to your electronics. Turn them off and either read, talk or meditate.
3. Experiment with when you exercise. Try it in the morning and see if it increases your energy and helps you sleep. Or try it at night after dinner and see if that helps with sleep. Either way, exercise as it will use energy, burn calories and reduce stress.
4. Don't sleep in on weekends. If you can stay consistent with your sleep times on weekends, you will have a better chance of getting to sleep on Sunday night.
5. Turn your brain off. Write down the items you need to tackle and place them in a drawer for the next morning. Meditate or practice deep breathing and let go of the day's problems. They will still be there in the morning. You can either tackle them refreshed or fatigued.

Article Source: http://EzineArticles.com/?expert=Gregg_Ghelfi

Pregnancy Week 4 Development: What To Expect And One Beneficial Food

What Is Happening Inside the Body
By this time, the journey of the zygote from the fallopian tube to the uterus should have been completed. On the fourth week, the uterus begins to thicken and it continues until the 4th month of your pregnancy. The zygote settles into the uterine lining and divides into two. The first half becomes the embryo and the second half forms a placenta which serves as the baby's lifeline until the delivery.

During this period, the embryo begins to develop. The inner layer develops into the baby's liver, lungs and the digestive system. This layer is known as the endoderm. Also known as the mesoderm, the second layer develops into the baby's kidneys, sex organ, bones, muscles and heart. On the other hand, the outer layer, which is known as ectoderm, forms into the baby's nervous system as well as the eyes, hair, skin. The growth and development of the organs at this stage is impressively rapid.

What Should You Expect During This Period
By this time, the signs and symptoms of pregnancy of your pregnancy might have become more evident. Just like the major changes taking place inside the body, you should also anticipate some changes outside the body. You may begin experiencing some PMS like symptoms. You probably have complained about dizziness, light-headedness, abdominal cramps, pains, morning sickness and feelings of fainting.

Early pregnancy symptoms such as mood swings and cramping may begin to manifest. Bloating should also be expected at this point in time. Blame it to the progesterone. This hormone slows down your digestion in order to allow nutrients to enter into your bloodstream. Your constantly changing mood should also be blamed to hormones. You might have a slight bleeding due to the implantation of zygote into your uterus.

You might even notice a little pressure on your stomach but this shouldn't cause you to worry. It is pretty normal during this stage. Your breasts may become more tender and appear bigger, and as time passes by, you will notice significant change in their size. Also, the breast becomes sore, tingly and fuller. This is due to the surge of hormones such as progesterone and estrogen in your system.

By this time, your heart should be beating more rapidly. In fact, you might have an additional 15 beats per minute. And you feel tired most of the time which causes you to fall asleep frequently. By the end of the 4th week of your pregnancy, your baby should be 1/25 inches long which is equivalent to a period (dot).

Appropriate Lifestyle for Pregnant Women
Observing a healthy diet and lifestyle is very important during this stage. Pregnant women are eating and breathing for two, therefore they should be careful in choosing the kinds of foods to take. They should take adequate amount of essential nutrients to optimize their baby's growth and development.

Limit your intake of softdrinks, teas, colas and cocoas, and prefer decaffeinated sodas and brews. Pregnant women are normally prescribed with health supplements during this period. You need to take plenty of iron, calcium and folic acid. Iron is best obtained from cereals, pulses, breads, meat and green leafy vegetables. Folic acid is important in preventing the onset of spina bifida and other neural tube defects.

Some pregnant are prescribed with Vitamin C, Vitamin D, zinc, Vitamin B6, Vitamin A, thiamine, riboflavin, potassium, phosphorus, pantothenic acid, manganese, magnesium, iodine, copper, chromium and choline.

Oranges for You and Your Baby's Health
Oranges are probably one of the best fruits to eat during this early stage of pregnancy. Oranges are citrus fruits which provide additional protection to pregnant women. According to research, taking at least one orange in a day makes the body less prone to infections. It offers plenty of vitamin C which provides additional protection and resistance against diseases such as cancer and osteoporosis

Furthermore, oranges are packed with massive amount of Vitamin B6 which is beneficial during the process of hemoglobin production. In effect, pregnant women are less likely to suffer from hemoglobin deficiency during this very crucial stage.

Oranges are also beneficial to the baby. This citrus fruit contains ample amount of folic acid and Vitamin B which are beneficial in the baby's brain development. The fruit also contains high level of potassium and iron which ply vital roles in protecting the cardiovascular system of the body, especially the heart. Though this citrus fruit is beneficial to the body, pregnant women should not eat more than 2-3 regular size oranges, as it can cause stomach acidity, stomach cramps and heartburn.

Find FREE expert information about the progress of your baby in the fourth week of your pregnancy, on the blog of Merrion Fetal Health. The ultrasound clinic in Dublin has long years of experience in providing state of the art pregnancy scans.

Article Source: http://EzineArticles.com/?expert=Rebecca_Sophia_Meade

Top Tips for Practising Yoga At Home

Doing yoga at home is all the rage these days and it's never been easier. With the availability of well put together DVDs that will support you through every pose, it's the ideal exercise for keeping bones strong and muscles supple. It's become an essential for many athletes due to its low impact toning and strength building advantages.

Here are some top tips for practicing yoga at home so that you can get the best from it:

Make some space

First off, give yourself enough room to be able to stretch out. You may need to move some furniture to the side so that you have enough space. Ideally your surroundings should be clean and peaceful. Some yoga at home practitioners enjoy decorating their yoga space with items that give them that peaceful feel good factor.

Invest in your equipment

A yoga mat is essential for comfortable exercising. With yoga mats on the market for everybody, you'll find a variety of styles, colours and prices. You may also want to invest in a yoga blanket that can be used to keep warm during relaxations. This can double up as a support for some of the poses.

Purchase your instruction

You don't need to spend out on a private tutor these days. There is a variety of yoga instruction DVDs on the market. A qualified teacher will take you through the moves and the benefit of using a DVD is that you can stop it playing whenever you like to readjust your position.

Read up

In addition to your DVD you may like to learn more about your new exercise technique. A wide range of yoga books and flash cards provide handy reference material and magazines can provide inspiration. The yoga community can be found online too, on blog sites, online magazines and in discussion forums. Another source of education are podcasts that are downloadable. Covering many different levels and interests, it's possible to learn more about what's new in the yoga world.

You can go mobile with your yoga

If you have to travel for work or leisure, you can easily take your yoga with you. The DVD will play on your laptop and it's not a lot of effort to pack your yoga mat into your travel bag.

Start off gently

When you start out with yoga at home, you should start slowly. Even 15 minutes can be plenty to get going with. Your body may not be used to stretching and your muscles will need a chance to adjust. Yoga was not created as a fitness method, but more as a way to stay supple and be in touch with the divine. Take it easy at first and you'll soon adjust to the moves and enjoy the benefits.

Set the scene

Many people enjoy listening to good music during their practice. You may want to set up speakers so that you can play something soothing in the background as you stretch out and go through your moves. After you've gone through your stretches, then it's time to mediate and relax. Meditation provides many benefits including stress relief, lower blood pressure and you can become more in touch with your intuition.

By following these top tips for practicing yoga at home, you'll set yourself up to enjoy your poses and reap the benefits of this excellent life enhancer.

Thomon Wardle is an experienced practitioner of yoga and pilates exercises. His range of yoga DVDs are listed and available from his site http://www.getfitwithpilates.com where you can also download a free eBook worth £9.95

Article Source: http://EzineArticles.com/?expert=Thomon_Wardle

Diets That Promise Quick Weight Loss

As a nutritionist who has worked with thousands of clients over the years, I have examined the weight issue from every angle. One thing I know for sure is that there is no quick solution to weight loss. My clients who achieve permanent weight loss do so slowly while developing healthier habits along the way. Diets that promise quick weight loss simply do not work for most people.

So what's a dieter to do? First and foremost, be aware that the world is full of bad weight loss advice. Next, believe that there is no quick fix. And last, know that there are some tried and true steps that can be taken to lose weight and keep it off. Here's what you can do to get started immediately.

1. Eat a healthy breakfast

Start your day with a high fiber breakfast such as bowl of oatmeal topped with fresh fruit. This will keep you well-nourished and satisfied throughout the morning so you will be less likely to overeat later in the day. Furthermore, you will have more energy and be more inclined to exercise.

2. Eat frequently throughout the day.

In order to lose weight you need to eat fewer calories than you burn. This can be very challenging if you're feeling hungry all the time. Eating 5 - 6 small meals and snacks throughout the day will help to control your appetite so you end up eating less.

3. Consider whether you're really hungry.

When you feel like eating at a time that is not part of your plan ask yourself the question, "Am I really hungry or is this a craving?" Hunger is your body's way of telling you that you need fuel; it's a physiological response. A craving, on the other hand, is usually triggered by a psychological need. Learn to listen to your body and figure out what it is trying to tell you. Perhaps you need something other than food.

4. Limit temptation

Enjoy your favorite foods but do so wisely by limiting temptation. For example, if your weakness is cookies, buy one fresh bakery cookie instead of a whole box. It's not necessary to cut out your favorite foods entirely but it is important to take charge of how much you eat. Having a box of your favorite cookies in the house is not a good idea.

5. Keep healthy convenience foods on hand

Stock up on healthy staples that can be used for simple breakfasts and quick dinners - for example oatmeal, unsweetened dry cereal, individually frozen portions of fish and chicken, brown rice, whole wheat pasta, canned tomatoes and beans, and frozen vegetables. Prepare extra and bring it for lunch the next day.

6. Eat at home most of the time

One of the best ways to control your weight is to be in charge of the ingredients that go into your meals by preparing them at home. Meals prepared outside the home tend to be too large and typically provide high-doses of salt, sugar, fat and calories.

7. Do it everyday

Stick to your eating plan every day; don't take the weekends off. A planned indiscretion here and there is not a big problem but taking off every weekend will set you back. You are much more likely to achieve and maintain your weight goal if you stick with your plan seven days a week.

8. Include more fruits and vegetables

Add more vegetables to both lunch and dinner. The extra fiber will fill you up so you're less likely to go back for seconds. And bridge the gap between meals with fruit to keep you from reaching for unhealthy snacks.

results faster than with dieting alone. And adding exercise to your plan can keep you motivated during the times when the scale won't budge since exercise helps you lose inches.

10. Enlist allies

Surround yourself with family and friends who are sensitive to your weight loss goal. Fill them in on the details of your plan and let them know you have made a personal commitment to succeed. Invite them to join you on your quest to improve your eating habits and health.

Bottom line

The key to achieving successful weight loss is having a sustainable plan that works. With all the deceiving diet advice out there this can be extremely challenging. I can help you create a personalized plan based on proven techniques and strategies that will lead you to permanent weight loss.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeconsult

Article Source: http://EzineArticles.com/?expert=Lorraine_Matthews_Antosiewicz

Psychology for Weight Loss

Apparently, it all starts in the mind. First the decision to start losing weight, most often when a person begins to feel bad in your body. Then we needed a constant motivation to lose weight is not to give up too easily in situations where the calorie restriction and exercise begin to tire. Many people unfortunately forget the psychological aspect of the weight loss. And it is undoubtedly important, if not decisive.

Reducing diet and psychological

More and more people are not coping with the weight loss, going on a visit to a dietitian's for advice. Is also a good idea to visit a psychological study. The psychologist will provide valuable advice on motivation and help in finding errors (eg. Inappropriate attitude to diet) ruin our resolve to lose weight. Each person is different and requires an individual observation and approach. However, it is worth paying the following advice. Often they are much more efficient than the best preparations for slimming, bought at a pharmacy.

Ways to lose weight - advice psychologist

Step 1 
It is important to realise that overweight and obesity is the most common problem is not just with the consumption of excessive amounts of food or lack of physical activity. Perhaps the food is seen as a way to recover from stress and to get rid of fears and sorrows. You eat too big portions? They are too greasy and sweet? Ask yourself why this happens and under what circumstances. Is the food is not the way to boredom or fatigue? How to nourish your immediate family? You can duplicate their unhealthy eating habits? The answers to these questions, you can search and his psychologist.

Step 2 
We'll work on self-esteem and self-confidence. It should not be dependent on the number of kilogrammes of weight. Do not be deceived, after dropping 20 kg your life will be different. It may look different, even today, if we can work on attitude to itself. Focus on the parts of the body, of which you are happy. Rather than agonise over what is your legs are thick and pendulous belly, try to imagine how they might look like when you start to eat a healthy diet and exercise.

Step 3 
Be compassionate to yourself. Do not place too high expectations, because they will reflect negatively on your health and on the motivation for losing weight. Small steps are most effective. Plan your reward when you reach your first goal, such as loss of 2 kg.

Step 4 
Find a support group for weight loss. With the same objective, you will motivate each other.

To successfully lose weight are required not only changes in diet and physical activity, but also in the attitude towards the process of weight loss. Healthy and easily digestible diet and workout are important. However, the right attitude is the key element.

Article Source: http://EzineArticles.com/?expert=K._Wroblewski

The Weight Loss Support System That Never Fails

Do not launch off on a low carb or any other type of diet unless you surround yourself with the weight loss support system that never fails. You don't think you will need one? Forget it! We all stumble along the way. We all need moral support at some time during this journey. We all need to be told the truth or lied to if necessary, at some point to maintain our motivation.

It makes sense that the process of reducing your weight, which can be a challenge at best, will be eased somewhat if you have people and tools available to you that provide a positive effect. I admit in advance that my weight loss support system may be unconventional BUT IT WORKS!

Before we begin to detail this support system, there are some givens. We must assume that you are committed to specific methodology of the diet you have chosen. In addition, you must have a clear understanding of expectation and affects of the particular diet. It goes without saying, that you have received medical clearance to proceed. Also, you must have done your homework regarding preparing your household properly. For example, if you have chosen Atkins or South Beach, you have followed the plans' advice regarding eliminating all unacceptable high carb foods and beverages from your home. Lastly, you have passed through the "I'm psyched" period. When you are in this state of mind the last thing on your mind is a weight loss support system that never fails.

OK. Let's get started.

Inner Voice - The pillar of your support system has to be your inner voice. It is the most intimate voice that you will hear AND listen to. But, it is not always positive or appropriate. Work on it. Train it to communicate to you that you deserve to succeed. Failure, which may very well happen along the way, is not terminal, but a temporary bump along the path to success. Ensure that it will remind you that you deserve to be healthy and yes, sexy, if you must. Remember, this voice is one that you will hear at any time, any place under any conditions. It can own you so make sure it is your friend.

Reasonable Goals - Trust me this can make or break your low carb weight loss program. Choosing the most reasonable goals is a major part of your overall support structure. What do I mean by reasonable? Your goal should be attainable with challenge. It should be a healthy goal, meaning acceptable to your health care professional. It must not be easy to reach but "reachable" with effort and commitment. Do not do this at your own peril. This is an issue that will definitely play with you emotionally and easily could end your weight loss program.

Best Friend - Non Family - You need a friend who you can turn to if you feel that you are about to stumble. This is a person who cares for you, wants the best for you, will be truthful and thoughtful. Preferably your friend will anticipate that you may be having problems with your diet and step in to remind you of the reason you committed to this process originally. You have the confidence that your friend is not going to lie about your situation just to make you feel good but will be direct about their observations and provide you with how you should proceed.

Best Friend - Family - What's the difference? They will lie to you when the truth is the last thing you need to hear. This is a person you trust; who cares for you and won't leave your side when you need them the most. A family friend knows your history. They will know that you are a serial dieter or a commitment weakling. They know your strengths as well. Basically they know who you are and what you really need at any given time even if they have to strength the truth. You know what I mean. Sometimes you just need hear what you want to hear for now, knowing that they will be back to you tomorrow to let you know what you REALLY need to do. Pick wisely.

Induction - If you are an Atkins devotee you know what I mean. If you follow some other diet program chances are they will have a similar phase. In the Atkins program, induction is the phase that is used to "induce" weight loss. It is the 14 day phase that changes your body chemistry to get you start. It can also be the 14 day phase that can get you back on track if you "fall off the wagon". Talk about support! So, if you loose momentum or have that wild vacation you've earned and have lost your way, consider Induction to get you back on track.

First of all, you have already done this before so you are no stranger to the requirements. You have also felt the benefits of a 5-10 lb. reduction in weight. Do this and you will quickly get back on track, turbo charge your weight loss and recommit yourself to your low carb weight loss.

Again, admittedly the weight loss support system that never fails is somewhat unconventional but why should that matter. Why should it be complicated or even original. Sometimes it just needs to be stated and considered. Utilize this approach.
 You will not regret it
If interested in Low Carb Weight Loss Diets, join us at Low Carb Weight Loss. Recipes, Menus, Success Stories, Tips, Exercise/Fitness and Lifestyle Issues.
Article Source: http://EzineArticles.com/?expert=Gryphon_B

Weight Loss Tips For Women - How To Drop A Whole Dress Size In 15 Days

When it really gets down to it, it doesn't take a long time to lose weight. Its a simple mathematical formula that when followed works every time. If you burn more calories than you take in, you will lose weight. Below I am going to share with you a few tips that will help you drop a whole dress size in the next two weeks.

Make The Commitment

Are you serious about losing weight? If so you need to make a serious commitment. There is no room for excuses. If you have to wake up a couple of hours earlier so you can get to the gym, do it. If you have to start cooking, which you will, do it. Fifteen days will go by really fast. And if you aren't committed you will be right where you are now in two weeks.

Get Your Diet Right

Diet by far is the most important part of weight loss. What you eat and how you eat counts more than anything else. Michael Dansinger, MD, the medical doctor from the biggest loser, suggests eating 7 calories per pound of body weight. So if you currently weigh 250 pounds you would eat 1750 calories a day. Never cut your calories to less than 1050 a day. Its not safe.

If you want to put your weight loss into overdrive you should focus on eating a lot of fruits, vegetables, boneless skinless chicken breasts, egg whites and salmon. Make sure you get enough protein everyday so you won't loss muscle. To make it easier for you to eat healthy go through your house and get rid of any tempting foods. This is only temporary and you can eventually add those foods back into your diet in moderation.

Up Your Physical Activity

To drop a whole dress size in 15 days you are going to have to exercise. There is no way around this. If you are exercising right now you will need to take it up a notch so you can reach your goal. To get the best results you will need to do both cardio and strength training. Cardio should be done everyday and strength training 2 or 3 times a week. Try to do interval training as it will burn more calories in less time.

By interval training I mean walking for one minute and then running as fast as you can for one minute. Repeat that routine for 30 minutes. If you can, workout twice a day. That will really help you drop those unwanted pounds quickly.

Avoid Fad Diets

Its always tempting to go on a fad diet. Especially if you aren't willing to do what it takes to lose weight the right way. I am personally not a fan of any of the fad diets out there. They are very restrictive and many of them are extremely unhealthy. Yes you might lose weight, but as soon as you start eating regular meals again you will gain it all back. So avoid pill, potions or any other magic weight loss formula you see on TV.

Get focused, get committed and you will get the results you are after. No it won't be easy but it will be well worth it when you can fit into those jeans of that dress.

Get Started NOW!

If you truly want to lose weight now is the time. Stop pushing it off until tomorrow or next Monday. Get started NOW! Just imagine being 10 pounds lighter in the next 15 days. It's possible. But only if you get serious and get started right now.

Losing weight is one of the hardest things to do. I know because I struggled with my weight my whole life. But once I learned how and what to eat that all changed. I started to lose weight and feel confident again. You too can do the same thing. Are you ready to feel confident and sexy again? If so check out Eat Yourself Thin NOW!

Article Source: http://EzineArticles.com/?expert=H._Miller