5 shocking diet myths

Myth: If you eat less you lose more

If you want to lose weight surely you need to eat a lot less? Well, that’s not exactly true. By going on one of these ‘crash diets’ or ‘fad diets’ where you cut your calorie intake drastically you may find that you lose weight initially. However, when you eat a lot less than you need your metabolism slows down and once you return to eating normally again your body will not burn off the calories as quickly as it used to do. Therefore when your crash diet ends normally dieters regain the weight. 

Plus crash diets are bad for you because eating the same foods repeatedly means that you are depriving your body of other essential vitamins and minerals, which means your body cannot function as it should. This deprivation can also lead to muscle loss, which is bad news if you want to lose weight because the more muscle mass you have the more calories you expend when performing physical activities. Therefore by losing muscle you’ll burn less and inevitably lose less weight too.

Myth: If you exercise lots you can eat what you like

Exercise is associated with weight loss and, although exercise will help you keep weight off in the long term, exercise on its own is often not enough to help you to shift the pounds you want to lose. This is because it takes a lot of effort, time and energy to burn off all of the necessary calories to lose weight. For example, to burn 100 calories you will need to spend around 60 minutes exercising. So that’s 60 minutes exercising to burn off a small snack or 50g of wholemeal bread – clearly then exercise alone is not enough if you want to lose weight. 

The MayoClinic also support this theory, suggesting that studies show ‘an exercise regimen… is unlikely to result in short-term weight loss beyond what is achieved with dietary change’. So if you want to lose weight you need to change your diet and exercise.

Myth: Cutting dairy helps you lose weight

If you want to lose weight would you eat cheese or drink full fat milk? If you wouldn’t then you may need to reassess your diet. Researchers at the Nutrition Institute at the University of Tennessee at Knoxville found that low-fat calcium foods can actually help to reduce body fat and that fat cells that contain more calcium will burn more fat. The researchers believe that calcium can therefore help encourage the burning of fat opposed to the storing of fat.

Dairy products are also great for dieters because it is thought that not getting enough calcium causes your body to produce more fat, which would obviously inhibit weight loss. Interestingly, in the study held at the Nutrition Institute, it was found that taking calcium supplements did not produce the same benefits as actually eating dairy products. So if you want to lose weight it might be time to tuck into some natural yoghurt and honey or have a delicious fruit smoothie made from fruit, milk and ice.

Myth: Eating late at night will make you gain more weight

A lot of people believe that eating after a certain time in the evening will lead them to gain weight because they do not get the opportunity to burn off the food they’ve just eaten. According to a study conducted at Dunn Nutrition Centre though, this may just be another diet myth. To test this theory researchers gave participants a smaller lunch and a larger evening meal for a period of time and measured the amount of fat the participants’ bodies stored. Then the researchers gave the participants a larger lunch and a smaller evening meal, again measuring the participants’ fat levels.

The results indicated that there was no link between when people ate and the amount of fat stored. Another study conducted by Oregon Health & Science University found similar findings, when they did a study on monkeys.

Myth: I put on all this weight over Christmas

Although we all like to indulge at certain points during the year, surprisingly weight gain is actually a slow process and it is unlikely that we put on a lot of weight during those times we indulge or splurge.

This is because in order to put on one pound of weight we need to consume an extra 3,500 calories. Yet the average Christmas dinner, which is generally the most indulgent meal of the year, is thought to amount to around 1,500 calories. For those people who feel like they’ve piled on the pounds the weight is more likely to be the result of fluid. So, if you have a diet slip up don’t feel guilty. That chocolate treat won’t sabotage your progress as long as you go back to a healthy diet and exercise after your little indulgence.

13 Lies Dieters Tell Themselves

The worst lies are the ones we tell ourselves. Before the holiday season eating extravaganza is upon us here are a few common diet lies -- and how your better angel would react if he were awake.

Olive oil is good for you

(it is; it also has 120 calories per tablespoon)

This pack’s only 100 calories

(that’s when you eat just 1, not 4)

It’s only 140 calories

(per serving! There were 3 serving in the pack – all gone!)

I’ll sweat this dessert off

(speed-walk for an hour, and it won’t make a dent)

It’s fat-free

(yeah, but did you look at the sugar?)

It’s sugar-free

(did you look at the fat?)

It says no added sugar

(just evaporated cane juice and fruit juice concentrate. Who are you kidding?)

I found this miracle diet

(there are no miracle diets, silly)

Chocolate is good for your brain and can help you win a Nobel Prize

(brain candy is still candy. BTW, who pays for these studies?)

Wine is good for your heart

(it’s also bad for your liver, and has 120 calories a glass)

It was a small portion

(smaller than a mountain, for sure)

After this, I’ll eat nothing ‘till tomorrow

(it’s 2pm!) 

But I skipped breakfast!

(skipping breakfast awards no prizes)

Final thought:

The scale and your old clothes won’t lie, and on the other hand, some feasts are well worth their caloric price.

By Dr. Ayala Laufer 

10 minute Pretty Postive Pregnancy Cardio Workout with Tiffany Rothe!

The Perfect 30-minute Weekend Workout

Working out at the weekend can feel like a real chore.

In fact, many of us give up on our exercise regime come the weekend – excusing ourselves from hitting the gym or heading out for a run because we have too many other things to do.

Keep to your fitness goals by not making excuses this weekend. With the cold and flu season upon us, it’s more important than ever to keep to our fitness and healthy eating goals if we want to keep our immune systems boosted.

So if you’re considering making an excuse to ditch your exercise goals this weekend, then think again.

Here Anita Albrecht, a nutrition advisor and personal trainer, reveals her 30-minute weekend workout that promises to fit in with your weekend plans and keep you on target for your fitness goals.

The perfect 30-minute weekend workout: A toning, aerobic fitness and strength exercise.

How it works: The combination of skipping, mixed in with the resistance excises keeps your heart rate up - which if done with little to no rest period - gives you a real calorie burn and metabolic boost. 

Equipment you'll need: A skipping rope and a resistance band, with handles.

Warm-up: 3-5 minutes skipping (work up to doing 5 minutes once you get used to it).

1. Resistance Band Rows: Great exercise for the back and arms. Loop your resistance band around a strong door handle or stair banister holding on to the handles at chest height. Pull the handles towards you squeezing your shoulder blades together and then release again. Make sure you have plenty of tension on the resistance band so you can really feel the tension as you pull the band towards your body on the contraction phase. 

Perform 12-15 repetitions.

2. Squat with Bicep Curl: Place the middle of the resistance band under your feet holding on to the handles. Do a squat with your feet shoulder width apart keeping your abs pulled in tight, chest up and neutral spine with eyeline ahead (your weight should be in your heels). The depth of the squat should be where the thighs are parallel with the floor or ground, if you can. Once you have done the squat keep your elbows close to your ribcage and do a bicep curl with plenty of tension on the band. 

Perform this combination for 12-15 repetitions.

3. Chest Press: Just like you looped the resistance band around a banister, but this time your back is facing the banister. Step forward so there is plenty of resistance on the band and start with bent elbows at shoulder height creating a 90-degree angle. Push your arms forward now squeezing your chest muscles and straightening the arms out in front of you completely then release back to the start position. 

Perform 12-15 reps.

4. Skip for three minutes.

Keep to your fitness goals by not making excuses this weekend. 5.Stationary Lunge with Floor Touch and Reach: A great one for legs and bums! Stand with one leg in front and the other behind. As you bend down into a lunge bending both knees (the back knee should be just off the floor) keep your hips facing forward, abs tight and weight in the heel of the front foot. Reach towards the floor either side of your front foot keeping a nice straight spine touch the floor then lift up the upper body keeping abs tight still then reach and stretch up with both arms up towards the ceiling keeping your legs in a lunge position. 

Perform on each leg for 10-12 repetitions

6. Tricep Press Up: Do this from your knees to start with. Straighten out the body keeping abs tight, neck in line with your spine and bottom down without collapsing the lower back. Your hands should be together, thumbs touching. Perform a 'tricep' push up but unlike a conventional press up, your elbows will be travelling in towards your ribcage then push back up again. This puts the full focus on to your triceps toning those bingo wings.

Perform for 12 repetitions.

7. Bicycles and Plank: Lie on your back and extend one leg out leg straight about 4-5 inches off the floor, with the other bent up towards your chest. Your hands should be at the sides of your head elbows bent. Lift up your upper body touching the opposite elbow to opposite knee then swap, but as you swap the extended legs and elbows bend as they comes towards your chest. Meanwhile the other bent leg extends out straight as it swaps keeping your upper body up, relaxing the neck muscles putting the tension on the abdominals.

Once you have done 15-20 of these on either side, go straight into a front isometric plank holding it for as long as you can. A 'plank' is where you are facing the floor or ground, up on to the balls of your feet, neutral spine, pull your belly button into your lower spine leaning on forearms and keeping the body pulled in as tight as you can for as long as you can. Great core exercise and tummy combo putting these two together. A strong plank hold is around 2 minutes...see how long you can hold yours for.Finish with three minutes of skipping.http://uk.lifestyle.yahoo.com/the-perfect-30-minute-weekend-workout-.html

Chiseled Chair Challenge - Lose Weight Fast with this Full Body Workout

Quote Of The Day

A healthy lifestyle can be described as one that incorporates a balanced diet and moderate exercise, limits stimulants such as alcohol and caffeine and omits cigarettes and drugs. A healthy lifestyle may also incorporate a healthy psyche – free from stress, worry and anxiety, which can all affect blood pressure and may lead to conditions such as depression. Everyone has a different perspective of what constitutes a healthy lifestyle, but the main factors include exercise and balanced eating.

Excuse busters! Get the body you’ve always wanted!

Stop talking yourself into a bigger dress or jeans size and banish those excuses for good! There's absolutely no reason why you can't slim down and shape up if you really want to. 

1. I can never be thin, I love food too much

No problem! You don't need to make an enemy of food to lose weight, in fact quite the opposite - just don't overeat them, that's all! Use your love of food to try out new recipes, experiment with ingredients you haven't tried before and explore new, healthier ways of cooking such as steaming, stir-frying, grilling and baking.

Remember: Good food doesn't need to be covered in calorie rich creams, oils, fats and sauces to taste great.

2. My whole family are overweight so there's no point in me trying

Your genes will play a significant role in determining your natural weight range but just because your relatives are overweight don't assume that means you are destined to be too. You can go a long way towards overcoming any genetic pre-dispositions by eating healthy foods, smaller portions, increasing your day to day activity levels and exercising more. It's also worth bearing in mind that family tendencies to be overweight are often due more to 'nurture' than 'nature' so it may be more to do with the foods you have all grown accustomed to liking and eating over the years than the genetic tendencies that you share.

Remember: You can't alter your DNA but you can make sure you are the very best that you can be.

3. I really need to eat biscuits, cakes or chocolate to give me the energy to get through the day

When you are feeling tired a sweet, sugary snack will increase your blood sugar levels which is why it often gives us that quick fix that we crave. The problem is that you pay for that sugar high about 40 minutes after eating it when your sugar levels fall once more, usually to lower levels than before, and cravings to eat high fat, sugar or caffeine rich foods and drinks become even stronger. Far better to eat a high fibre, low fat breakfast such as porridge, stone ground wholemeal toast with a little peanut butter or a bowl of wholegrain cereal. This will help stabilise blood sugars throughout the day minimising cravings and maximising energy levels.

4. I hate dieting so I'll just exercise myself thin 

A nine stone woman would need to run for just under an hour to burn off 500 calories. To eat 500 calories would take less than a couple of minutes in the form of a Big Mac, bar of chocolate or a milk shake. So, although research shows that regular exercise will help you regulate your appetite and eat healthier foods, unless you watch what you eat as well, when it comes to weight loss you'll be fighting a losing battle. This doesn't mean you need to follow a strict diet. Just cut right back on foods high in fat and sugar, swap processed foods for fresh equivalents and switch to low fat dairy products. Add lots of fresh fruit and vegetables into your diet and cut back on sugary drinks and alcohol and watch the pounds drop off.

By Rachael Anne Hill

Scientific Weight Loss Tips

Beautiful Body: Advanced Stretching Exercises

Top Five Foods Every Slimmer Should Have In Their Freezer

Frozen berries

Why? - Fresh berries are bursting with immune boosting vitamin C but the amount they contain can soon plummet if they are stored for any length of time. Frozen berries however have all that goodness locked in making them just as good (if not better) than the fresh stuff but so much more convenient and they can be used in so many ways, not least of all as a low calorie dessert or breakfast topping.

How? - Pop a cup full of frozen berries such as raspberries, fruits of the forest or blueberries into a blender. Add a small tin of pineapple, a splash of fruit juice and a banana and blend for a taste bud tingling, super cool smoothie that works just as well as a speedy breakfast as it does as a snack or a dessert.

Frozen soy beans

Why? - An 80 grams serving of these super convenient, tasty little beans provides 20 per cent of the vitamin C you need in a day plus ten of the 25 grams of soya protein you need to help reduce blood cholesterol. They are also a great source of fibre and slow releasing carbohydrates which means they are great at keeping cravings at bay.

How? - Use them pretty much as you would frozen peas. They taste great added to rice pasta salads or stir fries too or just add them to boiling water for a couple of minutes, drain, sprinkle with a little salt and eat them as a tasty snack.

Frozen king prawns

Why? - With less than 60 calories per serving and almost no fat, frozen king prawns are a great way of adding cell repairing, satiating protein to your meals in minutes.

How? - Use them defrosted in sandwiches, add to stir fries and rice dishes, throw a generous handful into pasta dishes and curries or add to any home made salad to make it feel that little bit special.

Mixed vegetables

Why? - We all know we should be eating at least five servings of fruit and vegetables a day but all that chopping, peeling and slicing can be a little off putting. That's where your bag of frozen mixed veg comes in. The filling fibre frozen veg contains coupled with the relatively low calories mean these little multi-coloured gems really are a slimmer's best friend.

How? - Whether you're making a pasta sauce, curry, soup, rice salad, stir fry, Thai noodles or a casserole just grab a bag from the freezer and add a few handfuls to the pot. What could be simpler?

Wild Alaskan salmon

Why? - Wild-caught Alaska salmon, which matures at a natural pace in the pristine waters off Alaska's rugged 34,000-mile coast line, have high concentrations of omega 3 oils proven to reduce the risk of coronary disease and help treat and prevent of many other diseases.

Salmon is also an excellent source of high-quality protein, containing all the essential amino acids, contains vitamins A, D, B6 and B2, as well as niacin and riboflavin, calcium, iron, zinc, magnesium and phosphorus.

As if all that wasn't enough, the high protein levels couple with the fatty acids found in salmon help to reduce hunger and keep you feeling fuller for longer.

How? - Simply wrap a frozen fillet in some tin foil and bake in the oven for a super easy, extremely nutritious supper that can be served with rice, pasta, salad or fresh vegetables.

Alternatively, use it to make fish cakes or pie.

By Rachael Anne Hill

10 Ways To Fit In a Workout Before 10 am

Don't beat yourself up for never hitting the gym - these moves from Jennifer Cohen, health and fitness expert and author of No Gym Required, will have you feeling tight and toned all before you sit down to work.

7 a.m. 
When you wake up, immediately hit the floor and do 10 pushups. "As you get stronger, add an extra two pushups each week," says Cohen. As you increase the amount of reps, you'll spot a real difference in your upper arms. Looking good!

7:10 a.m.
For a high-protein breakfast, microwave eggs for two minutes. Fit in cardio by doing 20 jumping jacks, 20 squats, 20 front lunges, and 20 tricep dips on your kitchen chair before the buzzer goes off.

7:30 a.m.
When you're brushing your teeth, alternate between calf raises and squeezing your butt muscles for toning every other day.

7:45 a.m.
Squeeze in 50 crunches before you get dressed. "It's great to do abdominal exercises before you put on your clothes," says Cohen. "You feel skinnier."

8:00 a.m. 

Whether you're dropping the kids off at school or heading to work, skip the lift. "Make sure you're wearing flats or comfortable shoes, and run up the stairs to burn some calories and help strengthen your glutes," says Cohen.

8:05 a.m.
When you reach the final flight, work the outside of your thighs by side-stepping halfway to the landing, leading with your left leg.

8:10 a.m.
Work your other side by side-stepping up the stairs until you reach your floor, this time leading with your right leg.

9:00 a.m. 

Use your desk or or your coffee table to do 15 inclined pushups. "Different angles work different muscle groups," says Cohen. "Doing pushups flat on the ground when you first wake up and then doing them inclined later helps work different parts of your chest, upper back, and core for a more complete workout."

9:30 a.m.
Rather than sitting still when you're on the phone, keep moving. Take hold of a chair, extend one of your legs to the side, and pulse it out for 20 seconds while focusing on squeezing your thighs. Repeat with the opposite leg. "This move is great for core for stabilisation as well as toning the outer thighs, which minimises saddlebags," says Cohen.

9:45 a.m.
You've earned a coffee break! Drop down for 10 squats, and head out for a latte.

By Holly Corbett

Get a Flatter Stomach in 24 Hours

1. Curb the curries
Spicy foods can increase the speed with that food travels through the gut, encouraging wind production and bloating.

2. Pick up a pineapple
Fresh pineapple contains bromelain, a protein-digesting enzyme, so try some after a heavy meal. Fennel may also help by combating flatulence.

3. Treat yourself to tea
Peppermint and chamomile teas are particularly good at easing indigestion and bloating. Green teas and teas made with fresh mint can be particularly effective too.

4. Drink It down
If your bloated tummy is linked to your time of the month try drinking more water. Research shows that bloating and water retention are often linked to dehydration so make sure you sip down at least eight glasses of water a day.

5. Chew on it
Eat slowly with your mouth closed, to avoid gulping down air along with your food. Chew each mouthful thoroughly and sit up straight at the table to help improve digestion.

6. Start grazing
Eat small, regular meals and avoid a pattern of eating little all day then having a large late meal.

7. Put your best foot forward
Take regular exercise. Research shows even a short 20-30 minute brisk walk four times a week can improve your bowel function.

8. Have an apple a day
Snack on fresh fruit instead of salty snacks such as nuts or crisps. Too much salt in the diet can increase water retention especially in the stomach area where as the high water and fibre content of fresh fruit will have the reverse effect.

By Rachael Anne Hill

Highly Recommended Yoga Exercise. Try it Now - it's Easy & it Works!

Find Out More About Overeating

Learn Secrets of Motivation and Achieve Weight-Loss Success

Are you motivated to lose weight? Many people believe that motivation is a magical quality that some people have and some people don't. But there are secrets to motivation that anyone can learn. By understanding how motivation works, you can assemble the building blocks you need to achieve weight loss success.

Different Kinds of Motivation

There are two kinds of motivation: extrinsic and intrinsic. Extrinsic motivation is the inspiration that comes from an external source, outside of you. For example, if your physician tells you that you need to lose weight, you may be externally motivated to go on a diet out of fear of poor health. Many rewards are also extrinsic sources of motivation. If you go on a diet in order to fit into a smaller dress size, your motivation is extrinsic.

Intrinsic motivation, on the other hand, comes from within. Intrinsic motivation is internal. If you exercise because of the sense of accomplishment you achieve at the end of the workout your source of motivation is intrinsic. If you choose a healthy snack because it makes you feel better about yourself, you are internally or intrinsically motivated.

So why do different types of motivation matter? Extrinsic and intrinsic motivation will come into play at different times during your weight loss experience. By understanding how to use both extrinsic and intrinsic motivation, you equip yourself with the tools you need for weight loss success.

Use Extrinsic Motivation to Accomplish Short Term Goals

People often begin an exercise or weight loss program for external reasons: their clothes don't fit, their doctor has told them that they need to lose weight, family and friends have put pressure on them to slim down. These extrinsic factors are great for getting the ball rolling.

When you feel outside pressure to lose weight, let it motivate you to gather information. You may not be ready to go on a diet, but you can learn more about weight loss plans and exercise programs. Find out if there are small steps you can take to improve your health before you take the plunge and commit to a full-scale weight-loss program. Ask your physician about how making small changes to your diet or lifestyle will affect your health.

Extrinsic motivation can also be helpful when you need a gentle nudge to achieve short-term goals. For example, you might know that exercise is good for you, you may even know that you'll feel better after you complete a workout, but on some days you might still struggle to get to the gym. On those days, promise yourself a healthy reward. Set the DVR to record your favorite show or pick up some bubble bath and reward yourself with time in the tub after the workout is complete.

Foster Intrinsic Motivation to Achieve Long-Term Success

While extrinsic motivation may help you overcome short-term challenges, people who are successful at weight loss are usually motivated by intrinsic factors. Eating well and exercising makes them feel good so they continue to practice healthy habits for the long term.

So how do you create internal motivation? The good news is that most people already have it. All you have to do is find it, identify it and acknowledge it.

3 Steps to Foster Internal Motivation

Set short-term goals. Set yourself up for success by setting very short-term achievable goals. Your long-term goal might be to lose 30 pounds, but a good short-term goal might be to eat a lean healthy breakfast each day during the week. If a weekly goal seems too broad, set a goal for just one day or even an hour. Swap the high calorie soda for water during one meal or commit to cut your lunch in half and save half for another day.

Keep a journal. Write out each goal in a journal. At the end of the day, comment on the day's success. Keep in mind that just taking the time to write in your journal is healthy and an accomplishment in itself. Use positive words that describe how you feel about your actions.

Acknowledge your success. Take time to review your successes and give yourself credit. Review your journal on a regular basis and take pride in every step you've taken to improve your health.

By Malia Frey

Simple Weight Loss Tips

5 Essential Elements of Successful Weight Loss Goals

Have you made a resolution to lose weight? If you're like many dieters, you'll spend less time setting your weight loss goals and more time shopping for the best weight loss program, joining a gym or learning tips for healthy eating and exercise. But while those activities are important, weight loss goal setting can also have a significant impact on your ability to lose weight.

Research into goal setting has revealed that there are several factors that make successful weight loss happen. Take the time to consider each element and incorporate each component into your weight loss goal. Then write out your goal statement and post it in a place where you'll see it on a daily basis.

5 Elements of Successful Goals

Personalize your weight loss goals. The goals you set should meet your specific needs, lifestyle and circumstances. Don't get carried away with the exaggerated ads for weight loss products that claim to provide major results in a short period of time. For most people those programs are not healthy or realistic.

Losing a maximum of 1-2 pounds per week through diet and exercise is considered reasonable. But, like many others, you may choose to set a more personalized goal. Researchers at the University of Washington found that people like to express individuality through goal setting. Many of the participants in their weight loss study felt that "established guidelines and assigned goals did not consider their individual abilities, objectives, and constraints."

Before you set your goal for successful weight loss, take the time to define your needs and lifestyle. Ask yourself key questions before defining the goal or choosing a weight loss plan. In the long run, making this extra investment will help you to stay on track and address weight loss barriers as they arise.

Collaborate with weight loss experts. Goals set with the help of an expert are more likely to be successful. A study at the University of California found that when patients were provided with help setting up and monitoring goals in the doctor's office they were more successful at attaining those goals. And similar studies have shown that other types of practitioners can help as well.

In choosing an expert to work with, try to find someone who can be involved for the duration of the weight loss process. This way they can help to monitor your progress and provide feedback. For this reason, a physician may not always be the best source for collaboration. Consider other non-clinical providers. These may include a personal trainer, registered dietitian or weight loss coach.

If you don't have access to a professional expert, consider connecting with others online. The Weight Loss Forum at About.com is a great place to post your goals and let others hold you accountable. You'll find resources to set up a journal, post questions, and get support through the weight loss journey

Make weight loss goals measurable. In their advice to new exercisers, the American Council on Exercise recommends that goals be measurable in order to be successful. When setting a goal, decide how you will measure your progress and include this as part of your goal statement.

Weighing yourself on the scale is probably the easiest method of measuring weight loss progress. But remember that there are other ways to assess your weight. Both BMI and body fat measurements provide different ways of evaluating your body composition. BMI is easy to measure and provides a good indicator of how your weight affects your health.

Set both short and long term goals. In a published study about goal setting, researchers in Great Britain confirmed that successful goals need to be ambitious. On the other hand, the American Council on Exercise reminds new exercisers that successful weight loss goals should be attainable. So how do you satisfy both requirements?

The answer is to set both long-term ambitious goals as well as short-term mini goals. The short-term goals act as stepping-stones to the larger goal. In the Great Britain study, researchers emphasized the importance of using "incremental steps that lead to progressive achievement." By setting these multiple weight loss goals, you'll set yourself up for success.

Create deadlines for your weight loss goals. Goals are more successful when a clear deadline is attached. These deadlines should be attached to both the short term and long terms goals and can serve as reminders to measure your progress in the process of achieving your goal.

For many people, a seven-day structure works well for short-term goals. This provides for a fresh start each week on Sunday or Monday. But remember to personalize your goals and use a time frame that works for you.

Healthy Tip - Personalize Your Weight Loss Goals

Did you make a public pledge last week? Last Monday's Healthy Tip was to set a short-term goal and make it public by posting it on Facebook or sharing it with friends, family or coworkers, and using the public pressure in a positive way. If you didn't make a pledge last week, make one now. But for those of you who made a pledge, here's what you do with your results.

Personalize Your Weight Loss Goals in 3 Steps

Assess your success. Regardless of whether or not you succeeded in keeping your commitment last week, the information you gathered will help you set personalized weight loss goals.

If you succeeded in doing whatever you set out to do for a week, then you know that a seven-day time frame is a good short-term goal duration for you. Use this time frame for your next goal.

If you did not succeed in sticking to your goal, don't worry. This information is helpful. To set and reach goals successfully you need to use a shorter time frame. Try setting a goal for three days instead and see what happens.

Set a new goal. Successful weight loss is all about setting and reaching goals. Now that you know which time frame is likely to work for you, set a new goal for this week. For example, add an additional workout to your schedule, commit to eating at least three veggies every day, or promise that you'll eat lean protein at every meal. If you were successful with last week's goal, can you continue to maintain that healthy habit as well?

Build on Your Success. Once you find a time frame that works for you, continue to set short-term goals for several weeks then start to build on your success. After a few successful weeks, begin setting longer term goals, but continue to use short term goals as building blocks to reach it. For example, your longer term goal may be to exercise every day, but you'll get there by setting short-term goals to add one workout to your schedule each week.

And don't forget that you can still use friends and family to help support you in your endeavors. Add me to the list of supporters, as well. Post your goals on my Facebook pageand I'll check in with you periodically to see how you're doing.

10 Fast Weight Loss Suggestions

We are living in today's world where obesity is the major problem. History says that weight problems have doubled since 1980. Study in 2008 report signifies that more than 1.5 billion adults and 45 million children were suffered from obesity. Around Three million people dead each year from illness caused by excessive weight such as diabetes, cardiac arrest, cancer, and so on.

Following will be the top ten Suggestions allow you to lose fat safe: 

1. Be Physically Energetic 

This is main reasons for obesity, people are not active in their day to day life and their laziness get more pounds and suffers from obesity so when you are doing your day to day work actively then you are burning your extra pounds so does not require to do any exercise or so for each day if you are actively passing your day.

2. Eating Habits 

Stay away from junk foods and bad foods, as these include huge levels of bad cholestrerol levels. Choose easy to prepare and healthier food choices. Instead of grabbing a burger for breakfast, take some time to buy whole wheat cereal flakes, whole wheat sandwich buns, oatmeal, wheat berries, and other readily available foods.

3. Choose Complicated Carbs 

Complicated carbohydrates will be the main element to manage and maintaining a weight loss plan. You can eat more foods which contain this type of carbs like, cereals, whole wheat, beans, oatmeal cookies and a lot of different products.

4. Walking

Walking is actually quite critical factor to regulate your weight and this isn't too much time but a person may spare only a quarter-hour in a day is also enough. This makes your metabolism more more quickly and reduce your unwanted weight even you are enjoying to see the shop items or merely enjoying the morning cool atmosphere.

5. Craving Control

Once you are already maintaining your diet program and controlling your meals habits then you need to stick to it, otherwise that will divert your mind to consume processed foods over again and this may result in the very same obesity problem so this is very much vital that you control your eating habit regularly.

6. Eat Slowly and Gradually 

Chew the food completely and savor the taste. Experts say, it requires fifteen or even more min's for your mind to understand that you've already eaten. When you eat slowly, you may help your brain to feel happy, allowing your body to believe so as well. If you're much like me and enjoy a quick dinner, learn to slow down a little and take your time.

7. More Fresh fruits and Vegetables 

Vegetables and fruits are perfect for health because it consists of extra water as well as fibers and this allow you to complete pleased with just small foods and also clinical studies proves that higher fiber eating habit people as lesser fat compare to far more fatty eating habit men and women.

8. Small Amount Meal A lot more Times

Be habituated with much more number of times to eat food instead of eat a lot more meals in 1 time.

9. More Sleep 

Who has sleeping difficulty has a lot more change for obesity that's verified along with research, it is because less sleeping disturbed your system cycle and your metabolism and a number of other points and their body release specific chemical compounds which raise the food desire.

10. Use Weight Loss Pills - If Necessary

If you are suffering much more with weight problems then you need to check out all of over thing so you can use very best weight loss pill that may help you to make this technique faster. the fundamental about weight loss pill is that moderate your food need and moderate your appetite so that you are not eating unwanted food but eat only what exactly is require for your body. One of best weight loss pill you can purchase is Phen375 which can be very much warm in today's industry and a huge number of people features tested with this so you can also take this with your regular weight loss plan.

If you stick to all of over things then you'll definitely begin losing your weight faster however makes sure you need to regular monitoring and controlling those things. 

Author: Kelly Henchi

Three Tricks to Lose Weight

There are three good habits that are key to sustained weight loss and maintenance, a recent study has found.

After studying 123 women trying to lose weight, researchers discovered that the ones who did so most successfully followed three significant rules – they kept a food diary, avoided eating out and never skipped meals.

The women who obeyed these basic dieting commandments lost five to eight pounds more than their counterparts.

Researchers following the 123 women aged 50 to 75, who were talking part in a larger Nutrition and Exercise for Women study, discovered that those women who kept a food diary, logging all the food and drink they consumed on a daily basis, lost six pounds more on average than those who didn’t keep such a diary.

Likewise, those dieters who ate three meals a day consistently were able to lose eight pounds more than those who skipped meals – thought to be due to the fact that skipping meals causes you to subsequently overeat.

Finally, women who ate outside the home for lunch at least once a week lost five pounds fewer on average than those who stayed at home. This suggests a lack of control over calories when in a restaurant. Interestingly, restaurant lunches were a particular culprit for stalling weight loss –fast food restaurants weren’t to blame either as only 10% of participants reported eating out in them.

“We were surprised at how much of a difference using food journals and eating at home made,” admitted researcher Dr. Anne McTiernan, of the Fred Hutchinson Cancer Research Center in Seattle.

“We found that the better women in our study were at consistently writing down everything they ate and drank, the more weight they were able to lose.”

When it comes to restaurants, she added: “I think the real key is knowing how many calories you’re getting, and controlling the amount. That’s very difficult to do in restaurants where you can’t always tell how many calories are in your meal.”

Dr McTiernan believes that restricting total calories is much more important than restricting only certain types of calories, such as when following a low-fat or low-carbohydrate diet. She stressed that dieters needed to find the form of calorie reduction that worked best for them.