When it comes to Weight Loss, we've been there, done that, now serving 109 tips in 17 categories ranging from Author Intro to Weight Loss Tips for Traveling.
One of the largest culprits in causing weight gain is sugar. Modern day diets are filled with sugar all the way from breakfast cereals and donuts to the coffee beverages you drink to beat the mid-day slump to the desserts after dinner. Even fruits and vegetables contain sugar, and though the sugar is occurs naturally and is not refined, it's still sugar. Your body is only able to process a certain amount of sugar at a time, and any excess sugar that is consumed will be turned into fat. When you stop adding fuel to the fire (your fat), your body will start burning the stored fat for its energy needs.
A quick way to jump start your weight loss is to cut out all added sugar in your diet and cut back on fruit, as well. Try eating no more than 15 grams of sugar a day for best results. Many people will notice that they lose a 2-3 pounds, or more, in the first week. Do note that this isn't easy! A banana has nearly 20 grams of sugar and a candy bar has upwards of 40 or more. Keep hydrated and snack on raw, low-calorie veggies like cucumbers and bell peppers to keep from giving into your cravings.
Over the past several years the number of online diet programs has exploded. Currently, there are three main groups providing weight loss services online.
1. Commercial weight loss centers like Weight Watchers and Jenny Craig.
2. Online-only companies such as e-diets.com
3. Registered dietitians.
You should investigate each online weight loss program carefully to determine if their weight loss plan meets your needs. The best online diet programs provide all of the features found in its clinic-based counterpart including nutrition education, personalized menus, exercise schedules, daily/weekly goals, and a comprehensive support structure. The program you select should be tailored to your needs based on an initial health screening that includes nutrition, fitness, and medical conditions. Your online weight loss program should allow self-monitoring of your exercise and dietary habits. It also needs to provide you with feedback related to daily calorie intake, energy expended and progress towards your goals. Choose an online weight loss program that frequently updates its website with current articles and up-to-date weight loss information. Make sure the website is printer-friendly and that you receive both peer and expert feedback via online chats, message boards and/or e-mail. Investigate each online program to assess their fee structure. As the number of services increase, so will the subscription rate. Take advantage of the free trial period offered by some online weight loss programs. After you have thoroughly examined each program you can make an educated, well-informed decision as to the program that is right for you.
As you are probably aware, motivation is one of the most difficult issues to contend with during weight loss. Most people are highly motivated in the beginning but have trouble maintaining motivation over the long term. The best way to stay motivated is to recognize all that you have accomplished so far. Think about the positive lifestyle changes you've made and give yourself credit for them. Try not to lose the momentum you have gained since you began your lifestyle makeover. It is also helpful to look at other benefits you've received besides weight loss. Do you feel better about yourself, have more energy, or maybe a decrease in blood pressure?
Another way of keep yourself motivated is to create visible signs of your progress. For instance, if you enjoy numbers you could post a weight graph or body measurements in areas around the house. Usually the bathroom mirror or the refrigerator door is the most popular locations for posting data. You can also record activity milestones by logging your exercise mileage towards a particular vacation spot. You might even consider taking an actual vacation to this location when you reach this exercise goal. By providing a visible record of your accomplishment not only helps you stay motivated but allows others to congratulate you for the progress you've made.
The final way to maintain motivation is to change up your eating and exercise routine.
Online diet programs are the newest development in the weight loss industry. Does an online diet program work as effectively as joining your local weight loss center? Although research in this area is limited, studies indicate that on-line programs can lead to successful weight loss particularly if the program provides ongoing support (e-mail, forums, etc.) and is customized for the individual. However, as you might expect, just signing up for an on-line program does not automatically guarantee success. Weight loss - regardless of the program used - depends on the effort of the individual. You must make the behavior changes needed to lose the weight. For some, an online weight loss diet program provides advantages due to its convenience, anonymity, and affordability. A key consideration for using an online program is your motivation level and personality. If you are someone who needs the personal contact for motivation and support then you should not use online programs. However, if you do not need face to face interaction on a weekly basis to achieve your weight loss goals then by all means seriously consider an online program. Ultimately, the most effective weight loss program for you is the one you will stick to, so select the type of program that best fits your needs.
There are many strategies you can employ to take control of your eating behaviors. Below you'll find a list of tips that may be beneficial to you. If one strategy doesn't work that is fine just move on the next one. The more techniques you have at your disposal the greater your chances of success.
One important weight loss diet plan tip for men is to limit alcohol consumption. Men drink alcohol for a variety of reasons with work-related stress being at the top of the list. Alcohol is not all bad. In fact, research suggests that drinking in moderation may actually decrease the risk of coronary heart disease. For men, drinking in moderation is defined as one or two drinks per day. The problem for weight conscious males is that alcoholic beverages have calories but provide little nutrition. A can of light beer has about 100 calories while a regular beer contains 150 calories; this is similar to the calories found in a can of regular soda. Wines tend to be lower in calories but mixed drinks can have a surprisingly high calorie count based on its ingredients. Alcohol affects weight because when men drink there is a tendency to have a few beers not just one or two. This combined with the fact that alcohol influences our food choices and is usually consumed at times when we are very inactive. Some men could probably lose significant amounts of weight by eliminating or drastically cutting back on alcohol. Limiting alcohol intake should be part of any man's healthy weight loss diet plan.
One way to avoid food triggers is by controlling your environment. This means making an effort to minimize your contact with food at home, work, and in the car. The more time you are exposed to food the greater your chances are of binging or snacking when you may not be hungry in the first place. Limiting the number of high risk situations will make it easier for you to lose weight. Here are several ideas to help decrease your exposure to food.
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Exercise is a key ingredient to weight loss success. All too often, travel is used as an excuse to skip workouts. To get your workouts in while on the road, create a travel diet plan that works with your busy lifestyle. Most hotels and conference centers have workout facilities on site, and there are always healthier eating choices when you travel so you can stick to your diet. You just need to know where to look! Here are some tips to ensuring you stay healthy on your next trip:
You probably start losing weight with some predetermined goal weight in mind. Whether you intend to lose 20, 40, or even 50 pounds you must determine if your goal is even realistic. Goals are important because they give us direction and a way to measure progress. Most people, however, set their goals way too high so when they do make progress it seems almost insignificant. Realize that your goals must be attainable. Don't set yourself up for failure by establishing unrealistic goals.
As part of the goal setting process you should develop long and short term objectives. Long term objectives can be achieved by reaching your short term goals. For example, let's say you have been very inactive and set a goal of exercising five times per week. Going from being totally inactive to five days of exercise is unrealistic. To successfully accomplish your objective, first set an initial, more realistic, short term goal of walking two days per week. Once you feel comfortable with this level of exercise progress to three or four days per week. It may take several weeks or months to get to your target exercise level so be patient. Using this goal setting technique increases your odds of achieving success.
Record keeping is an essential ingredient for weight loss success. You can learn a lot of things from your records. The more detailed your records are the better. Keep track of what you eat, how much activity you get each day, and weekly weight. It may seem tedious and time consuming but record keeping does facilitate weight loss. Most successful weight losers cite self-monitoring as one major reason for their success. Self-monitoring will help you in several ways.
Increased awareness of current habits
Guru Spotlight |
Jerry Mayo |