The Truth About Losing Weight

The mental side of weight loss is the most important aspect of losing weight. Your mind is what drives all of your decisions and your choices and, if it isn’t in the right place, your choices won’t be either. With that in mind, what are the mental strategies you need to finally lose weight? They may not be what you think.

1. Honesty. It’s amazing how easy it is to lie to ourselves. We lie about eating too much: “Oh, it’s just a few handful of M&Ms…there can’t be that many extra calories, right?” We lie about exercising: “I promise, I’ll workout tomorrow. I know I said that yesterday, but I really mean it this time!” Some people take it even further, avoiding looking at themselves in the mirror, stepping on a scale or acknowledging when they have to buy bigger clothes.

Even keeping a food journal doesn’t always keep us honest. I had one client who, if she ate the way she reported in her diary, wouldn’t have the energy to pick up a glass of water, much less a dumbbell. It turns out that a dinner of wheat crackers, fruit and some string cheese was also supplemented by three beers (“I didn’t really count those as food,”), nachos (“I only had a few!”) and some cookies (“They were on my kid’s plate, so I didn’t count them.”).

Being honest isn’t just about knowing what you eat and how much exercise you’re getting. It also means being honest about whether you’re really ready to make a lifestyle change.

2. Forgiveness. Here’s something most people won’t tell you about losing weight: You will fail sometimes. That doesn’t mean you’ll never lose weight or that you possess a weakness of character that other people don’t have. It means that you’re just like the rest of us – sometimes you’ll make healthy choices and sometimes you won’t.

3. Trust. When you first start a weight loss program, it’s hard to trust yourself. How many times have you said you’ll do your workout only to skip it? How many times have you sworn you wouldn’t have that extra slice of pizza only to give into temptation? Learning how to trust yourself may be one of the hardest parts of losing weight. If you know you’ll sometimes fail, how can you trust yourself?

Trust is not about being perfect or guaranteeing that you’ll always do the right thing. It’s about knowing you’ll stumble, but that you can handle it without giving up. Ask yourself how many times you’ve tried to lose weight. You may feel like you’ve failed at it, but the fact that you keep trying is a sure sign you haven’t given up.

4. Persistence. Here’s something else people don’t always tell you about weight loss: You will probably doubt yourself at some point. It may be because you’re not getting results, or not getting them as quickly as you’d like. It may be because you feel sore, overworked or just overwhelmed by all the decisions you have to make. Whatever the reason, you may start to wonder: Am I doing this right? Is it worth it?

Taking Exercise leads to a Healthy Lifestyle

You may know a lot about living a healthy lifestyle, but do you know what does that mean?

Well,In general, a healthy person doesn’t smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn’t it?

The trick to healthy living is making small changes…taking more steps, adding fruit to your cereal, having an extra glass of water…these are just a few ways you can start living healthy without drastic changes.

We know it’s good for us but avoid it like the plague either because we’re used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you’ll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

  • Reduce the risk of heart disease, stroke and diabetes
  • Improve joint stability
  • Increase and improve range of movement
  • Help maintain flexibility as you age
  • Maintain bone mass
  • Prevent osteoporosis and fractures
  • Improve mood and reduce symptoms of anxiety and depression
  • Enhance self esteem
  • Improve memory in elderly people
  • Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Exercise for Beginners – Nutrition

Nutrition

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Whether you want to lose weight or build muscle, nutrition plays a important part in reaching your goal. A healthy diet doesn’t just help you lose weight, it keeps your body in top shape for exercise and for your other daily activities. So, how do you know if your diet is healthy and how do you change it if it isn’t? The following steps take you through the basics of creating a healthy diet.

  1. Find out if your diet needs some work: Start with this Healthy Diet Quiz, which will help you figure out if you’re getting the recommended amount of whole grains, fruits, vegetables, protein, dairy, etc.
  2. Find out how many calories you need each day: Use the women’s calorie calculator ormen’s calorie calculator to get an estimate your daily calorie needs.
  3. Keep track of your eating: Keep a food diary to track your meals and calories. This will give you crucial information to help you figure out changes you might need to make.
  4. Make small changes: Experts know that we do a much better job of making permanent changes when we keep them small and reasonable. For example, if you usually skip breakfast, make it your goal to eat something each morning, even if it’s just a glass of orange juice or some yogurt. Skipping breakfast can actually slow your metabolism, which can hurt your weight loss goals.

More Tips for Better Nutrition

  • Be aware of emotional eating or nibbling out of boredom. Find out what triggers this type of eating and keep yourself busy during those urges to munch.
  • Stay hydrated: Often a feeling of hunger is actually your body telling you it’s thirsty.
  • Eat more fiber: Fiber fills your belly and helps you feel full so you naturally eat less. It’s also much easier to add healthy foods to your diet than it is to add more restrictions, which only makes you crave the very foods you’re trying to stay away from.
  • If you’re starving, eat a healthy snack. When you wait too long, you may end up eating more food to satisfy that gnawing hunger.

How to Lose Weight – The Basics rules for Losing weight

Principles of Weight Loss

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To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities.

That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step,

you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

  1. Calculate your BMR (basal metabolic rate). Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion.This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.
  2. Calculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. Another, easier option is to wear a heart rate monitor that calculates calories burned. After a week, add your totals for each day and average them out to get a general idea of how many calories you burn each day.
  3. Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
  4. Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you’re eating more than your BMR + your activity calories, you’re at risk for gaining weight.