How to Make 2010 the Year That Your Diet Succeeds

How to Make 2010 the Year That Your Diet Succeeds

 A shocking two thirds of American adults are overweight or obese, and most other countries see similar figures. Given that, there’s a good chance that you might be carrying some extra pounds which you want to shed.

Perhaps you’ve been on diets before, but they’ve never lasted more than a few days. You probably know how to eat more healthily, but you struggle to find the motivation, the energy or the time to actually do it.

If your New Year’s Resolutions have included “lose weight” every January for years and years, it’s time to make sure that 2010 is the year when your diet really does succeed. Here’s how:

1. Get Determined
   First off, do you really want to lose weight? Most successful dieters trace the start of their diet to a specific “aha” moment when something clicked for them. I was overweight for six or seven years – despite attempting a few half-hearted and short-lived diets – and it was only when I realized that I wanted to lose weight for me that I finally found the motivation to succeed.Write down a list of reasons why you want to lose weight. Be honest! “Attract hot chicks” or “fit into my skinny jeans” might just be the reason that does it for you. “Live an extra ten years” can seem remote to many of us.
2. Get Specific
   How often have you told yourself something like, “I’m going to eat more healthily” or “I’m going to lose weight” or “I really should exercise more”? All of these are great ideas – the problem is, there’s nothing specific about them. If you ever talk to a life coach or personal development expert about goals, they’ll emphasize that your plans need to have a specific target.How much weight do you want to lose? (10% of your starting weight is usually a realistic target.) How exactly will you eat more healthily – by having five portions of fruit and veg a day? By cutting out fatty snacks? You can’t keep track of your progress unless you know what you’re aiming for.
3. Get Real
   It’s all too easy to dream up grand plans and goals which simply don’t fit in with your life. If you work long hours, you’re unlikely to have the energy to cook elaborate, super-healthy meals from scratch each night. If you’ve got small children, you may find yourself resisting the urge to polish off their leftovers. And unless you’re very overweight, you’re not going to be able to safely and sustainably lose more than 2lbs per week.It will take you a while to reach your ideal weight – so be realistic about this. Losing weight isn’t a race: building up healthy habits that’ll last a lifetime is much more effective than trying out a new fad diet every week.
4. Get Writing
   One simple trick that helps many dieters to succeed is to keep a food diary. Writing down everything you eat makes you think twice about whether you really need that cookie or that candy bar – and it also helps you get an accurate picture of your progress, and of the times or places when you’re likely to slip up.I’ve kept food diaries in notebooks, as spreadsheets, or using online programs. It doesn’t matter how you keep your diary – the key thing is to fill it in each day and to record everything you eat. Many dieters like to track calories in their food diary, but you may find that simply writing down your meals and snacks is enough.
5. Get Support
   Finally, don’t forget to enlist a support team. An encouraging friend, partner or family member can help you get through the times when you want to give up. Having external accountability is a real boost to your will-power, too. You might find that it helps to buddy up with someone else who is dieting, or who has a similar long-term goal.There are also a whole range of professionals who can offer assistance to dieters. Whether it’s a personal trainer at the gym to keep you on top of your game, or a life coach who helps you integrate your health goals with the rest of your life, expert help can make all the difference.

Written on 12/26/2009 by Ali Hale 

How are you going to make sure your diet really does succeed in 2010? What needs to change if you’re going to lose that weight for good? I would love to help you reach your goals!  Contact me at wendy@fitfoodcoach.com

   

[Via http://fitfoodcoach.wordpress.com]

The Secret of Permanent Weight Loss

The Secret of Permanent Weight Loss

Most people do one of two things when faced with a weight problem. We look for ways to by-pass the problem by looking for quick fix solutions. Alternatively, we repress the problem by trying to ignore it or put the blame on things that we claim are beyond our control such as genetics, hectic schedule etc

Both the above happen because we lack real deep understanding of  “why” we want to achieve a particular weight goal. This “why” is made up of 2 parts namely the utilitarian and the non utilitarian parts. The utilitarian part of weight loss is pretty clear such as looking good, feeling energetic, being healthy and living a long life.

The Non-Utilitarian Part of Weight Loss

The non utilitarian part of weight loss may not be that clear at first. These includes love, truth, compassion and joy. Now most of us would probably be asking what has love, truth, compassion and  joy got to do with sustainable weight loss. Looking at it superficially we probably will not see the relationship but if we take the trouble to find a deeper understanding, things start to become clearer.

Love and Weight Loss

Lets take love for instance. We all know that we cannot give what we do not have and this also applies for love. So we must love ourselves and that means taking care of ourselves physically, mentally, emotionally and spiritually. If deep down we do not genuinely love ourselves, this may become a potential barrier to correct weight loss. The earlier blog on the 4 levels of love elaborates this point well.

Understanding Weight Loss

Truth is another area that is largely neglected because understanding truth requires effort. Henry Ford rightfully pointed out that “thinking is the most difficult task, that is why so few people do it”. There is tremendous benefit in a deep understanding about the truth of correct weight loss because it leads to effortless self-discipline which is sustainable. For example a 1-year-old has to be prevented from sticking his finger into the wall power point because he lacks an understanding of its risk. However an adult displays effortless self-discipline because of deeper understanding of the risks of sticking his finger into the wall power point. The 1-year-old may not like being prevented because it is an externally induced discipline but this is not the case for the adult. The fundamental difference is  externally induced discipline is a form of prison which is usually not sustainable but effortless self-discipline that grows from deep understanding is a form of freedom and is usually sustainable. So if we want to make self-discipline more effortless and therefore more sustainable, spend some time understanding the truth about correct weight loss.

Compassion

If we have compassion than we are able to place ourself in the other person’s position. We can feel the emotional and financial strain that our loved ones may have to go through should our health be compromised due to being overweight. We can feel the sadness that our children feel because we cannot run and play with them.

There is a kind of joy in accomplishing a task through our own effort which no quick fix or repression can ever bring. We start believing and respecting ourself. There is also joy in knowing that by our efforts, we are becoming a source of comfort for our loved ones by being healthy and energetic.

Make a Life, Not a Living

For some of us, just knowing the utilitarian part of why we need to lose weight  is adequate to get into action and maintain them. However for the rest of us knowing the utilitarian and the non utilitarian parts help in moving us to action. The utilitarian part helps us make a living but it is the non utilitarian part that helps us make a life.

[Via http://correct-weight-loss.net]

Hypnosis Inspires You

Hypnosis inspires in many ways. Hypnosis solves problems or helps you to remember. Hypnosis dulls your perception of pain or enhances feelings of ecstasy.

Most people these days have seen a stage hypnosis show; you have seen people cluck like chickens, or be convinced that they are a super star or that they are walking on the moon. You have seen people suddenly forget their name, or confuse their shoe for a dog. You have seen people have needles threaded through their arms seemingly without noticing what is happening to them. To the observer this all seems quite unbelievable and a little scary; and yet on the other hand it is compellingly inspiring.

You start to ask yourself whether hypnosis could make you lose weight, or stop smoking, or overcome shyness. Surely these must be simple feats when compared with some of the antics which are seen on stage? To go and watch a hypnotist at work on stage is truly inspirational. You can see at first hand the breadth of the possibilities which hypnosis opens up for you. Hypnosis gets you seeing things differently. Hypnosis changes your expectations; and whatever you expect to happen has a strong tendency to materialize.

Hypnosis is inspiring to a person in many different ways. It helps you to have a “light bulb moment” and to truly see things in a different light. If that isn’t inspirational, what is?

You know how annoying it can be when you have forgotten a name and you feel that it should be at the tip of your tongue, but that name just refuses to come forth? After a few minutes you give up your quest to remember, only to find that elusive name pops into your mind thirty minutes or so later.

This is a clear example of how well your mind responds to suggestion. You say to yourself “what is that name?” Whilst you are frustrated and uptight the name remains hidden from your awareness; but as soon as you relax, it just pops into your mind, as if from nowhere. You know that you had consciously given up (in frustrated disgust) and thus the name must have appeared from a different part of your mind – your subconscious. You do see that, don’t you?

So long as you give your subconscious mind a clear instruction and then stop your conscious mind from interfering, your subconscious is very good at problem solving. Hypnosis does just this. Hypnosis provides a state of mind which is naturally designed to problem solve and to be creative. This too is truly inspirational.

Hypnosis works, so long as you allow it to do so. People are often tempted to interfere with the process whereas in reality they need to get out of their own way. Have you ever sat at your computer and clicked on a tab, only to find that there is no immediate response? And then you hit that same tab two or three more times in succession, and then try a few different keys, with the result that a whole host of different screens appear or your computer becomes “locked”? You discover later that if you had just waited for three more seconds, your computer would have done what you had originally asked?

Your computer does indeed reflect the workings of your mind. It works in its own time and gets confused or locks when it is given too many or opposing instructions. But if your instructions are clear and you refrain from impatiently bashing away at every button, your computer miraculously does what you want it to do. So long as you program your computer correctly, and give clear instructions, it will solve incredibly difficult problems and create amazing images. So too will your mind.

If the wrong program is running on your computer you will not achieve what you want. Hypnosis changes programs swiftly and easily and inspires you to achieve your dreams.

Roseanna Leaton, specialist in hypnosis downloads to inspire you.

P.S. Why not grab a free hypnosis download from my website and allow yourself to be inspired?

http://www.roseannaleaton.com

[Via http://roseannaleaton.wordpress.com]

12/17/09 Workouts - Deadlifts, Cleans, Tabatas, Personal Records

This was the first time Mann attempted heavy deadlifts, and it’s been inspiring to see him develop in such short time. Today he picked up 185lbs from the floor with good form for a new personal record and probably had a little more in the tank. Sick.

Today, I introduced both guys to Dr. Tabata’s Tabata Intervals. It’s basically 8 cycles of going all out for 20secs with 10secs of rest. I can describe the method’s benefits all day long, but I’ll let the guys’ progress speak for itself.

Mann’s Workout:
Buy in:
Work up to heavy deadlifts
3-3-3-3-3
115, 125, 135, 135, 185lbs(Personal Record!)

WOD:
Hang Power Cleans
3-3-3-3-3-1-1
65, 65, 75, 95, 105, 115, 125lbs(Another new PR!)

Cash out:
Tabata Intervals, 6 cycles
Push ups = 15, 7, 4, 3, 3, 2
Sit ups = 9, 8, 8, 5, 7, 9

MyChau’s Workout:
Buy in:
Heavy Deadlift
3-3-3-3-3
125, 145, 165, 175, 175

WOD:
30 Deadlifts, 85lbs

Cash out:
Tabata Intervals, 8 cycles
Sit ups = 12, 12, 12, 11, 10, 9, 10, 7
Squats = 13, 14, 12, 10, 9, 10, 10, 12

Trac’s Workout:
WOD:
Cleans
1-1-1-1-1-1-1
115, 135f, 135f, 115, 125, 130, 130lbs

Cash out:
30 Clean and Jerks, 115lbs
Time = 20mins (elite CF’ers can do this in 2 minutes!)

[Via http://trac247.wordpress.com]

Navigate the Holidays: How to Work Around Holiday Festivities

Budget your calories.  If you are hitting up a party or dinner later on, halve your portions the day of the party.  You can slice 300-500 calories off your daily diet and use those at the party.

Stick to the veggie platters.  ***Choose veggies over fruit when possible too.

Stick to protein platters – meat, lettuce wraps, shrimp…avoid the desserts, pastries.  Too many carbs!

Indulge in one vice – if you drink alcohol, no food.  If you want the food, avoid alcohol.

Talk more than eat.  If you are at a party, do more talking and socializing than eating.  If you are at a dinner table, take a bite, strike up a conversation, take a bite and so on.  Also, put your fork down between bites.  This forces you to chew and to wait and to enjoy your food (and company!).

Shrink your plate.  Eat off of a 20 inch dinner plate rather than a 22 inch.   You can elimiate 22% of calories and 18 pounds a year.

Switch your cheat day.  If your cheat day is Sunday, party is Thursday, move the cheat day to Thursday.

Get back on the horse.  If you splurge one night, get back on the diet and exercise horse the next day.l

Burn it off!

[Via http://iwantmysexyback.wordpress.com]

H.I.T. The Hot Way To Burn Fat

Now This Is Intense

THE BEST WAY TO BOOST YOUR METABOLISM AND BURN BODY FAT!! WHAT’S MORE INTENSE THAN TRAINING WITH A KETTLEBELL.

“High Intensity Training is the real deal. Exercising intensely will help you lose fat and build fitness faster than other weight loss plan. The benefits of intense exercise have been supported by a series of studies conducted for more than 10 years at Laval University in Canada and recent studies conducted at the University of Virginia under the direction of Art Weltman.These results showed that women who train intensely develop more muscle and lose more fat than women who exercise at lower intensities. People exercising more intensely most much more body fat, even though they exercised for less time than people training at moderate intensities.

Researchers from Duke University led by Dr. Cris Slentz found similar results. The 8-month study showed that people could lose weight through exercise alone without dieting (the average energy intake was slightly more than 2000 calories per day). People who exercised intensely lost much more fat than those who trained moderately. However, even moderate-intensity exercise caused some fat loss. You use more fat as fuel when you exercise slowly but you lose more body fat when exercising intensely. High Intensity training particularly when using interval training (bouts of intense exercise interrupted by rest) increases release of fat from fat cells, fat use for fuel, and increased metabolic rate after exercise more than low- or moderate intensity exercise, so you lose more body fat. Also high intensity exercise decreases appetite more than moderate or low intensity exercises.

Overwhelmingly, research studies showed that intense exercise is best for losing fat and building fitness.”

For more info read or visit: Fitness Rx

References: Fitness Rx For Women pg.72-76 December 2009 Issue

[Via http://therqtect.wordpress.com]

Bodybuilding Ebooks Revealed

Today more than ever people are looking to gain more knowledge on a wide variety of subjects and bodybuilding is no exception. With these top 4 bodybuilding Ebooks, you’ll be able to encounter new and effective routines for your workout, achieving the body you’ve always wanted regardless of whether you’re a novice or a pro. Get everything you’ve wanted and more with these bodybuilding Ebooks that will help you reach your goals. You’ll find that lots of great total body workouts included in them.

I understand that finding a quality bodybuilding ebook can be hard at times. We’ve gone through the hard work for you.We wanted to do the hard work so you can focus on getting fit.

I’ve tried to cover a wide range of bodybuilding ebooks that are great for all levels of people whether you’re a beginner or a seasoned hard core bodybuilder. Here you’ll find the best of bodybuilding Ebooks on the market today. If you’re looking for comparisons you can checkout our best workout program article for more information. Reading bodybuilding Ebooks is a great way to get information that you don’t ordinarily get with other methods. Books are great as well but with these bodybuilding ebooks there is so much dynamic content that can be instantly downloaded. For those who are interested in anything in the bodybuilding genre, then I suggest you get a copy of any Ebook now and find yourself in possession of extremely relevant information. Regardless of how long you’ve been into bodybuilding, these Ebooks are guaranteed to teach you something fresh, new and exciting. Even better, you’ll find that your muscles will also grow in proportion, which is really kind of rare. And the more time and effort you invest, the greater the rewards.

The best bodybuilding ebook in our humble opinion is put out by Tom Venuto and it’s called Burn The Fat Feed The Muscle. Don’t take our word for it.Find out which bodybuilding ebook is going to be right for you.

However, the best thing about bodybuilding Ebooks is that you actually get more than you paid for. You usually get access to live help, audio interviews, video interviews, motivational information and so much more. But the best part is that you don’t have to suffer through long lines only to find the book is out of stock. You’ll get automatic access that will help you change your life.

Remember if you’re looking for the top workout program you’re on the right path.I love bodybuilding ebooks and I think you will too.

[Via http://gainmuscleandloseweight.wordpress.com]

Healthy Weight Loss Food

Today we are going to talk about healthy weight loss food. How it is important to make sure you are eating healthy weight loss food. So you can lose that weight safely while keeping your body healthy. Organic fruits and vegetables are healthy for your body. Not only will this healthy weight loss food help you lose the weight that you desire to lose. It also boost your immune system to keep your body healthy and rid your body of toxins that make you sick and cause all kinds of disease.

Many women’s magizines which tend to promote all the latest diets which are often based around eating a particular food or food group claiming to be a method of healthy weight loss. A particular ‘restrictive’ healthy weight loss food diet that was favored for a while was the chicken, boiled vegetables, fruit and salad one that did not by any means supply all the daily nutrients our bodies need even though all of the foods were actually healthy.

Of course if you were to follow such a diet for any length of time you would not want to eat chicken again as it becomes boring and then you will rebel against a healthy weight loss food. We all need to vary what we eat but if we avoid foods that are very high in calories (unless you are an athlete or have a highly physical job) and improve your daily activities plus get regular sleep you will be most of the way to losing weight healthily.

Surprisingly, doctors can tell a great deal about how healthy you are from your sleep patterns as many people who are overweight regularly get up in the middle of the night to raid the fridge. For many people, physical exercise gets rid of stress and is also a way to burn off unwanted calories if you are following a healthy weight loss food diet.

The result will be not only weight loss, but better sleep quality and improved general health condition. It is not uncommon for people to criticize themselves during a period of dieting but this is self-destructive and must be avoided as the need for a positive attitude is very important. Often boredom creates problems when dieting especially when someone tries to push themselves too far because they want to lose weight and keep to the same routine. Well, a healthy weight loss food plan involves taking small safe steps so start by brisk walks before you actually jog for example, or go to the swimming pool before you visit the gym. The mistake many people make is becoming impatient; so take your time and get it right from the first. Click Here and Check this out:Get In Shape And Look Great.

[Via http://healthyweightlossfood02.wordpress.com]

Why diets could be feeding you failure..

'Inner Strength' by E.M. Sir (www.emsirart.com)

The average woman in the UK spends 31 years of her life on a diet and six months of each year counting calories; whilst men spend 28 years of their life slimming. Over a tenth of the UK population is currently dieting and the average diet duration is 5 1/2 weeks with 50% of slimmers throwing in the towel due to lack of willpower and 25% giving up because their diet regime leaves them feeling moody and depressed.  Out of 1,446 men and women surveyed in the UK over two-thirds admitted to being unhappy with their bodies and that being slimmer would make them happier. (Ipsos Mori Report commissioned by Laughing Cow Extra Light Diet Jan 24th 2007).

My colleague Andrew Sercombe (Founder and Director of Powerchange) and I have spent some time mulling over the issue of why it is that weight reduction plans usually fail?  The process started when someone I was coaching on the Powerchange GOLD Training Course when asked what she wanted said simply, ‘I want to lose weight.’ I asked her what that would give her and the answer came back, ‘it would make me feel successful’. When asked again (an NLP technique designed to go deeper) what that would give her? she replied that it would give her ‘a sense of purpose’. Without a higher sense of purpose that in turn, informs who we are, forms our beliefs, which directs our behaviour, then impacts on our environment and ultimately controls our everyday actions, we will struggle to function as human beings.

Diet plans and weight loss programmes fail because they acts a siren calls that seduce your attention towards the very things that are imprisoning you instead of redirecting the neurological functions of your mind towards the targets and goals which are healthy for you. In other words … to something better.

Neuroscientists have discovered that the things that you dwell upon psychologically become the overwhelming ‘elephants in the room’ so that you focus more on the things that are damaging to you rather than less.

Micro-analysing miniscule shifts in weight, checking the calorific content of everything that passes your lips, awarding yourself intake points each day to scrupulously follow will lead to obsessional behaviour and complete dependancy. It is no wonder that Weight Watchers is owned by Heinz. Many dieters are caught up in a seasonal, cyclical eating culture that sees them reduce intake at certain times of the year, inspired by Summer Holidays and bikini wearing, reducing after Christmas blow-outs, justifying expensive gym and health club membership, aided and abetted by slimming buddies who cheer them on and share in the humiliation of failure. A failure shared is a failure halved.

Isn’t it better to take control of the psychology that is driving this behaviour than succumb to the societally driven guilt trips that are profiting from it?

We have developed a pilot programme called Powerchange’s SHAPE psychology that we are very excited about. It will move your attention, priorities and thought processes away from food, weight loss, slimming,dress size, and eating … to something better. SHAPE will demonstrate how to shift your attention to higher level motivators and to more worthwhile, more satisfying thoughts and activities. And as you move up, your life – and body – will literally change shape.

When we exert energy and stamina towards achieving a particular goal, our bodies develop around the muscles being used. When we cease that activity our bodies atrophy and weaken. Walking consistently through corn fields using the same paths keeps them clear and useable. When those paths stop being used they clog with weeds and ultimately disappear.

The neurological pathways in your brain are exactly the same. The more you think about food the more you will want it. The more you want food the bigger and better the programmes, incentives and punishments will have to be to control that desire. Battling against something much bigger than you (literally, the ’supersized’ you) will become an ever diminishing endgame that you can never ultimately win. Rather than take part in this unequal struggle and face the loss in self esteem and ultimately despair that it implies, we believe that it is better to harness the innate desire within you to create a new shape for your future, moving towards your ultimate goals as a human being rather than away from the spectre of being overweight. Which is after all, just another definition of you – one that you via former experience or cultural pressure do not (or more truthfully, cannot) accept.

In the process you will discover new priorities and understand where the desire to eat originated. In that understanding lies freedom.

Beneath is a leaflet outlining the Pilot Scheme. If you are serious about change please make contact via roy@powerchange.com

The question ‘What shape are you in?’ is not a superficial one.

[Via http://roystannard.wordpress.com]

Goals - December 7 2009

Here are a list of goals I am working on:

• 20/20 vision by New Year’s Eve
• Lost 2kg (and be my ‘perfect weight’) by 18th December 2009
• Completely clear, smooth, soft, healthy skin
• Have $1,000 in my bank
• Get a job that I love with a good pay-rate
• Win a competition (a good prize)

This is what I’m starting off with, and I will report my progress and the steps I’m taking to get it. I’m already well on my way to a few of these things, and I really do have the belief that I can achieve all of them!

Tomorrow’s update will be about weightloss.

[Via http://lifebythesecret.wordpress.com]

Foods to Lose Weight

Myth: Fad diets work for permanent weight loss. Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful).

Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful).

Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

One-half ounce of mixed nuts has about 84 calories.
Myth: Eating red meat is bad for your health and makes it harder to lose weight.
Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.
Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards. Ciberhealthy
Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Clik Here To Learn Fast Weight Lose

[Via http://dietfoodt.wordpress.com]