Category Archives: Diet

How to Get Your Family to Help You Lose Weight

Losing familyweight is difficult and requires quite a bit of discipline. For this reason, most weight loss experts and program creators recommend that you have a solid support system in place. It makes sense that those who are closest to you should be your weight loss “cheerleaders”. However, it is often difficult to enlist the support of your family and friends on your weight loss journey. Though they may have good intentions, they may be unwittingly sabotaging your efforts. Here are a few tips for enlisting the help of your family with your weight loss goals:

Tell Them You Need Their Help – This is the most obvious way to get your family involved in your weight loss efforts. Call everyone together and sit down to discuss your goals. If there are others in the family who might benefit from losing a few pounds, try to get them to join you. Resolve together to follow healthier eating habits as a whole. At the very least, make sure they understand how important your weight loss goals are to you.

Be Assertive and Consistent about Your Goals – It is easy for your family to dismiss your weight loss goals if you are not assertive about them. If your family senses that you are less than serious about losing weight, then they are not going to be serious about your weight loss goals either. Be firm about where you stand and develop consistent healthy eating and exercise habits.

Set Aside Space in the Cupboards and Refrigerator for “Safe” Foods – Ideally, you will convince your family to join you on your quest in developing healthier eating habits. However, that does not mean you will also totally convince them to give up their own snacks. For this reason, you need an area of your own for “safe” foods. These are healthy foods and snacks that you can grab when the urge hits without worrying about the damage they will inflict on your weight loss efforts. Make sure that your family understands that these are your special areas.

Make Them Your Cheering Squad – Honestly, once the shiny gleam wears off, the middle of the weight loss journey can be frustrating, especially when it seems that you are not losing much weight. It helps to have someone supportive on your side. Let you family know that sometimes you will need their help when you are feeling a bit weak. It helps to have someone who makes you accountable. Enlist the help of your family for encouragement and accountability.

Let Your Family Know That You Appreciate Their Help – People are more willing to help you when they know that they are appreciated. Be sure to let your family know that you really appreciate their support and help.

Monday Motivator – Don’t Cry to give up…cry to keep Going!

Monday MotivatorHow much pain have you suffered? How much pain have we all suffered! Eric Thomas says it so well in this quote. Our pain brings us to tears but we are so used to giving up when there and tears as opposed to trying to break through. How true it is that when we are just so close to success, just 10 more yards, just one more step, we can almost taste the success. But at the same time We can also almost taste the failure as well. And yet all we have to do is break through that one more wall. And yes there may be more walls along the way, but as we break through them we become closer and closer to success.

If we would just take that one more step, release an extra tear, suffer just a bit more pain, success is our’s. Mr. Thomas continues and says “you have already sacrificed, you’ve already suffered. Why not get a reward for it!” You’ve already invested the years, the years, and the tears, where’s your ROI? Where’s your return on investment? Take your reward because it is yours. You deserve it!

Don’t Cry to give up…cry to keep Going. Think about it, you are already feeling the pain, you’ve already sacrificed why not see it through and get a reward for it? [Eric Thomas, Minute 5:00 in the video]:

5 Simple Tricks For Staying Positive While Losing Weight

Stay Positive
Losing weight is the number one health and fitness goal for many people. However, it is not without its setbacks and pitfalls. When you experience an obstacle on your weight loss journey, it is very easy to fall into a negative mindset. The good news is that there are a number of steps you can undertake to ensure that you maintain a positive attitude as you go through your weight loss journey. This article will help you do exactly that and list 5 simple tricks for staying positive while losing weight.

1 – Find Exercises You Enjoy
Working out is tough, especially if you are currently physically unfit. This can make it seem like all forms of exercise are impossible to enjoy and lead to you having a negative outlook towards exercise. However, once you find some exercises that you find fun, working out will no longer feel like a chore.

To start finding exercises that you will enjoy, you first need to research the various workout programs and exercise routines that are available. Once you’ve done this research, you can then select the ones that seem most fun to you. Then give each of these exercise options a try and stick with the ones that are most enjoyable. By doing this, you will find it easy to stick to your workout routine and maintain a positive mindset while losing weight.

2 – Get Creative In The Kitchen
Food is something that many people struggle with when trying to lose weight. They think about all the delicious foods they will have to give up in order to lose weight and then start to incorrectly believe that all that’s left is tasteless, unappetizing healthy foods. However, the truth is that with a little creativity, healthy foods can be tasty and delicious.

To start finding healthy and nutritious recipes that taste great, simply do a quick search online. There are hundreds of websites dedicated to this very subject and you’ll be able to find some low calorie, nutrient packed alternatives to your favorite meals in just a few minutes.

3 – Question Your Thoughts
Your thoughts can be positive or negative, organized or out of control. When your thoughts start to become out of control and negative, you become bombarded with cruel notions that will hamper your weight loss progress.

Therefore, it is necessary to take time out to collect your thoughts and steer any negative thoughts in a positive direction. For example, if you find yourself thinking ‘this isn’t working’, question this belief and see if it is really true. It is likely that there are plenty of examples you can find where you have made positive steps on your weight loss journey.

By doing this, you not only prove that the negative belief simply isn’t true but you also have a positive and truthful belief you can replace it with. Over time, this ensures that you do not sabotage your weight loss goals with persisting negative thinking and also builds your positivity levels towards losing weight.

4 – Reward Yourself
One of the best but most underutilized ways for staying positive on your weight loss journey is by rewarding yourself. By doing this, you not only get the positive reinforcement that comes with actually losing weight but you also get a more tangible bonus which further builds your positivity.

Weight loss rewards can be anything you choose, provided that they don’t sabotage the weight loss progress you have already made. Some good examples of weight loss rewards include buying yourself a new outfit, treating yourself to a mini-vacation or enjoying a relaxing bubble bath.

5 – Keep A Weight Loss Success Journal
Having a journal where you can write down your positive achievements on your weight loss journey is a great motivational tool. To start benefiting from this practice, simply write down 1 weight loss success that you’ve experienced in a journal every single day.

Over time, this journal will build into a substantial record of your weight loss successes and will provide instant motivation every time you read it. It will also provide you with the positivity boost when you experience setbacks on your weight loss journey and feel like quitting.

Summary
As you can see, staying positive as you lose weight is very possible. Practice these simple tricks consistently and watch as your attitude towards weight loss improves with each passing day.

Why Diets Really Don’t Work and a Simple Plan that Does

healthy-habitsMillions of people around the world struggle with dieting. In fact, it’s estimated that more than a third of the population is on a diet at any given time. Unfortunately, the majority of diets fail. Dieters either never reach their goals or they gain the weight back once they’re off the diet. The truth is, most diets just don’t really work, on their own that is.

Why Diet’s Don’t Work
Diets don’t generally work because they focus on restriction and elimination. Instead of helping a person develop healthy eating habits, diets require people to virtually eliminate many foods. That’s not natural and once a person is off the diet, they go right back to their old eating habits.

Imagine being on a diet that eliminated starchy carbohydrates. Many diets do. That means no bread, potatoes or corn. Most people, once they’re off the diet, go right back to eating those starchy carbs. The result is that they regain the weight they lost.

So What Does Work to Lose Weight?
You might be surprised to find out that to lose weight you simply have to change your habits. You replace each bad habit with a good habit. The result, over time, is lasting weight loss. Here are some examples of bad eating habits and their potential replacements:

* Bad habit – drinking soda during the day
* Good replacement habit – drinking water

* Bad habit – snacking on sugary foods
* Good replacement habit – snacking on healthy foods like fruit, vegetables, nuts and whole grains

* Bad habit – eating fast food for lunch
* Good habit – packing a healthy lunch

Change your habits, change your weight!

The Link Between Depression and Overeating

There’s a definite connection between depression and overeating. Food equals comfort for many people who suffer from depression. Eating lifts them out of their misery for awhile. The problem is that it never lasts for long and usually stacks on unwanted pounds that may even deepen the depression.

Withdrawal from friends and family is also a symptom of depression, and in a depressed person’s “aloneness,” she sometimes turns to food and gives in to cravings to forget her problems. When a person suffers from depression, binge eating is often seen as a solution and the eating becomes uncontrollable – permeating every corner of her life.

Emotional “triggers” that sometimes begin an overeating binge can be exacerbated by depression. Smells and looks of food may be overwhelmingly tempting to a person who is depressed and frequent episodes of bingeing can take place, causing the person to lose self-confidence and withdraw from life even further.

While depression is a definite “feel bad” emotion, those who suffer from depression may associate food with feeling good and ultimately turn to it for comfort. Chronic stress can also cause depression and lead to food binges. If you find yourself stressed out from work or other issues and overeating because of it, there are several ways to combat the issues.

One way to relieve stress is through aerobic exercise. Along with the exercise, you’ll also get the added benefit of burning calories you ingested while overeating. Exercise will improve feelings of depression by manufacturing endorphins, which scientists have proven increase a sense of well-being.

There is both good news and bad about medical treatments for depression – the medication will probably lessen or completely get rid of feelings of depression, but the same medication can cause weight gain. If you’re thinking of taking an anti-depressant, first talk it over with your doctor and research the side effects of the recommended medication. Sometimes an anti-depressant can be used for a short period of time during an especially difficult situation to alleviate depressed feelings.

Notice certain actions that you may exhibit when you’re overeating such as cramming huge amounts of food in your mouth as fast as you can, planning ahead for alone time when you can engage in bingeing and if you feel sad and drained of energy when the bingeing is over.

These are signs that depression may be the cause of your eating disorder. Take a close look at your life and try to see where you can reduce stress and gain control of your eating habits. Sometimes, you can easily figure out the path you need to take – but if you can’t, see your physician who may refer you to a specialist who deals with all types of eating disorders on a daily basis.

Are You Overeating at Night Only?

There is a fairly new name for people who tend to overeat only during night time hours – “night-eating syndrome.” If you’re consuming most of your daily calories during the evening and just before you go to bed, you may be putting on loads of unwanted weight and feel sluggish during the day.

You may also tend to skip breakfast — you’re still full from all you ate the night before. Since breakfast is the main meal that you should eat to ward off unwanted pounds and to gain needed fuel for the remainder of the day, this is the absolute worst meal to miss. Not eating a nutritious breakfast can also set you up for health problems and overeating at lunch, dinner or between meals.

People with night-eating syndrome are also likely to get up to eat after they’ve gone to bed. If you find yourself leaving bed at night to binge eat, think about the mood you’re in. Was the day particularly stressful or have you been depressed for awhile and feel helpless and out of control?

Night time is the worst time to ply yourself with extra calories. Your body needs fewer calories when you’re sleeping, so the food you’re eating becomes less satisfying and can easily turn to fat – especially if the food you consume is high in sugars and carbs.

Evening hours are often associated with relaxation, watching television and rewarding ourselves with high calorie snacks. People who work at highly stressful jobs during the day may skip daily meals only to become ravenous in the evening – eating everything in sight.

If you suspect that you might have NES, try these tips to overcome it:

  • · Don’t eat in front of the television. Spend meal times at the kitchen table and concentrate on what and how much you’re eating.
  • · Have a healthy lunch and nutritious afternoon snack. You’ll be much less likely to gorge on unhealthy foods when you get home.
  • · Portions, portions, portions. – If you have to have that dessert at night, cut it in half or share it.
  • · Eat breakfast. It’s your most important safeguard against overeating during any time of the day, and especially at night.