The Diet Top 10 Mistakes – Failure To Set Goals

The three significant groups of people looking for a weight loss solution want to lose from 10 to 20 pounds, from 30 to 50 pounds, and from 50 to 100 pounds. I could have made that more simple and said that the most significant group of people looking for a weight loss solution needs to lose from 10 to 100 pounds.

But each one of these three groups of people, and then of course also the less common but more amplified group who want weight loss of more than 100 pounds, have different thoughts about the problem, different fears and different goals. No matter what you do in life you will always get better results if you set some goals. And this is where we all begin to fail. We don’t set goals. By not setting goals you have nothing to aim for, and by not giving your weight-loss program a purpose you are destined for failure.

For those who need to lose just a few pounds, the norm is to approach it lightly, because “all I need to do is eat less sweets, eat less fatty foods and drink less alcohol”.Easy? That is not a goal, and the next fatal step for those would be a starvation type diet in which they WILL lose weight, but a few months later they have gained that weight back and some more. Now they find them in the group who need to lose 30 to 50 pounds. Because they failed to set an honest goal with an intelligent action plan and failed to make a commitment to reach and stay with that goal.

For those who need to lose a more significant amount of weight, any goal would seem less attainable, and for obvious reasons there is a substantial fear of not being able to attain that goal. This is why it is necessary to break down a long term goal into more achievable short term goals. One pound per week equals 4 pounds per month equals 48 pounds per year. It’s simple. Two pounds per week equals eight pounds per month equals 96 pounds per year.

 

Beat the Cravings, the Smaller Waist Enemy

It doesn’t matter how hard we try, everyone becomes a victim of those nasty little cravings. It’s even worse when you are on a serious weight loss regimen. Even if you are not trying to lose weight, but just maintain the status quo, cravings can wreck havoc on your regular dietary routine. Before you know it, you are overdoing things, and your calorie count becomes decimated. For the most part, we know that eating low fat healthy food, and proper fitness is essential for staying healthy, but sometimes it seems 24 hours is just not enough to deal with a hectic schedule, and squeeze in the time it takes to exercise, and prepare healthy meal. That smaller waist will just have to wait.

One of the best strategies to combat those cravings and keep your diet intact is to plan ahead. Eat 5 to 6 smalls meals a day about 2.5 to 3 hours apart. Try not to skip any of these meals. I spoke about the benefits of these smaller meals in a earlier article. The body takes between 2 and 3 hours to fully digest a meal. So, when the cravings begin, it’s pretty much time for your next meal. Most times when you feel that craving coming on between meals, it’s really your body signaling thirst. Stay hydrated. If you keep a bottle of water with you and take sips throughout the day, you will quite easily stay hydrated, and get rid of one of the most common causes of cravings.

At home, keep fresh fruit around. If you are hit with a craving, fruit is much better than processed snacks any day, vegetables are even better. Did you know that  the body burns more calories digesting celery than the amount of calories in the celery? Celery with your favorite low-fat dip, and you can’t go wrong. Always keep your goal in mind…a smaller waist.

Ever been to a party, conference, or meeting on an empty stomach? Setting yourself up for failure. This is the perfect storm for you to overeat. Get a healthy snack, or better yet, eat a small meal prior to attending, this will nip the cravings in the bud by the time you get there.

Moderation is key. Remember calorie-free and fat-free are not the same. Fat free snacks are great, but don’t overindulge because you see fat-free on the label, check the amount of calories. Implement these little rules of thumb and the next time you feel the cravings, you will be ready to handle them, and maintain that smaller waist.

 
 
 

A Short List of Fat Burning Foods For A Smaller Waist

Not only is belly fat unattractive to those of us who want that smaller waist, but belly fat has been linked to some serious diseases. The idea that you can focus your fat loss regime on belly fat specifically is not true. No worries, you can burn belly fat. The thing is, the body has it’s own process for fat burning. Here is a short list of foods that promote fat loss.

1. A healthy salad:

The ratio of  vitamins, minerals, and overall nutrition, to calories is very much in your favor when you eat a salad. Basically, your body actually burns more calories eating a salad (a healthy one), then the amount of calories in the salad.

2. Chicken:

The white meat in chicken is low in fat, sodium, and cholesterol. A very good source of protein.

3. Soy:

Soy beans, and it’s byproducts actually helps straighten out your metabolism, and burn fat. Soy is also rich in folic acid and protein.

4. Apples:

Apples are very good at tackling high cholesterol. They are rich in tannin, potassium, vitamins E and C, and magnesium.

5. Tea:

Tea contains caffeine. Caffeine burns fat. Tea has no calories, it’s high in the B vitamins, and is full of minerals.

6. Nut:

Nuts are a great source of protein. They are rich in “good” fats, the omega 3′s. The high levels of magnesium and calcium promotes fat burning.

7. Wine:

 In moderation, wine contains powerful antioxidants. Wine (again, in moderation), fights aging, and protects the heart.

8. Onion:

Onions help stabilize your blood sugar. They fight cellulite. Onions are filled with so many vitamins, it surprised me. A, C, E, the B vitamins, as well as calcium, and potassium.

9. Wheat:

Wheat only contains about 319 calories for every 100 grams. It’s rich in amino acids, protein, calcium, iron, magnesium, and potassium.

10. Garlic:

Garlic is similar to onions, it’s rich in amino acids, lots of minerals, vitamins A, B1, B2, B6, B12, C, and D. Garlic is very effective at lowering cholesterol, and stimulating your metabolism.

11. Banana:

Bananas are high in potassium, iron, calcium, and magnesium. Bananas contain serotonin, and vitamins A, and C.

These are only a few of a long list of foods you can include in your fat burning meal plans. There’s many more. I wrote this article to show you that you don’t have to eat tasteless rice cakes (uggh!), and drink wheat grass (how long will that last?), when trying to obtain and maintain your smaller waist. Your meal plans can be healthful, and tasteful at the same time.

Want A Smaller Waist? Fast Weight Loss Returns Fast

People have long used weight as a determining factor defining their look. You can hardly blame them when you look at TV and see so many images of slim and sometimes downright tiny people that are happy and successful. It’s easy for us to go overboard when trying to achieve what we believe to be the perfect smaller waist. While we do have to maintain a healthy level of weight, we don’t have to kill ourselves trying to achieve the “perfect”standards we see on television.

It is a medical fact that if you are overweight you put yourself at greater risk of contracting some serious diseases. Overweight people have a dysfunctional metabolism. This causes diabetes as well as a list of potential problems. In many countries in this world today being overweight is an urgent problem medically instead of cosmetically.

Are you seeking a smaller waist? But find yourself overweight? Don’t despair. Fact is if you lose just 5 to 10% of that extra weight you will feel better about yourself. If you are embarking on a weight loss journey it is necessary to understand the basics of this process.

You can’t lose the weight fast and expect to keep it off. Fast weight loss comes back fast as well. When you lose weight fast, most of that weight is liquid and muscular. The weight you want to lose and keep off is fat. An important thing to know is that you can’t burn fat at a rate of more than about 200 g a day. Therefore drugs and diets that promise weight loss of up to 2 pounds a day are not true and can be dangerous.

Many people believe in the efficiency of starving themselves. A starvation diet will give you a smaller waist and a loss of fat but again most of that weight loss will be liquid and muscle mass. Starvation diets also deprive your body of the necessary nutrients. Who wants to be skinny and sick?

When trying to lose weight and achieve a smaller waist many of us resort to the usual diets. These guys can be divided into three groups. The basic diet consists of calorie counting. In calorie counting you determine how many calories you burn in one day and eat no more or even less than that total amount. With this method you lose about 20 to 50 g of fat a day if you equal your calorie intake to calories burned. With a reduced diet, eating so many calories under the number of calories burned you lose between 1500 g of fat a day. Finally with the strict diet you lose about 200 g of fat a day. Do your research and find out which diet plan is best for you this is just an overview of the direction you should be headed in.

One thing I must mention, when you decide to get that smaller waist and choose a weight loss regimen, along with the weight loss it is necessary to reduce the excess toxins and cholesterol that promotes accumulation of extra undesirable fat in your body. A lot of people use medication to take care of this be careful and always consult a medical doctor before taking any kind of drugs. Even medication that is well advertised can do irreparable harm to your body.

It is important to remember to include all aspects of a good weight loss plan, this includes a healthy diet, proper eating habits, physical exercise, and patience. Proper and sustained weight loss takes time but it absolutely is possible. And always when seeking that smaller waist, consult a medical professional before making any major choices.

 
 
 

Why Many Weight Loss Diets Fail

Most dieters have been on countless weight-loss programs, from the various celebrity diets and Jenny Craig to Weight Watchers and Nutrisystems. You feverishly read books and magazines for tips on weight loss and pursue the advertisements and headlines that assure fast weight loss. There’s a good probability that many of these diets have actually helped to lose weight, but the odds are better that all that weight has come back with a few extra for good measure. Your smaller waist became your muffin top, and your favorite outfit got pushed to the back of your wardrobe.

You probably begin to believe the self talk that said you failed at losing weight. To be more specific, the diet has let you down. The reason being is that most diets deliver short-term weight loss using temporary changes, but don’t deal with the underlying reasons that caused you to gain the weight to begin with. Most of these diets focus on the cover of the book, your body, and disregard the pages, you’re thinking, emotions, and lifestyle.

If you want a smaller waist for years to come, you need a mentor or advisor who will guide you on an expedition to uncover the control and willpower that you have. You then need to learn how to manipulate those powers to get what you want in life, including a smaller waist. You may have been told either subconsciously or directly that if you have no power over your eating habits, you have no power period. This is far from the truth. We are all exceptional human beings, filled with strength, physically, socially, and emotionally, just waiting to be let loose. When you cure all emotional wounds, and realize and build on the strength within you, you have made great strides in setting yourself up for permanent weight loss.

If you find weight loss and dieting to be a bummer, the odds are you won’t succeed in achieving your goals. However, if you have a plan to follow that enriches you and is also enjoyable, you have the means to succeed. Actually, by implementing a weight loss plan that you enjoy, you can lose a size in two weeks. How’s that for a smaller waist.

The answer is to incorporate a proven exercise regimen that you can add to your lifestyle right now. Don’t forget, practicality, simplicity, and a clear understanding of what you want and how you intend to get it equals success. Then, include meal plans that go hand-in-hand with your fitness program to build on the improvements you have made to the inner you, your thoughts and emotions, to unleash your personal power. Remember that with the proper mentoring you can go far beyond getting a smaller waist through dieting, you can and will excel in all aspects of life and achieve and maintain a physical beauty that matches your inner magnificence.

 
 
 

Get Your Mind Right For A Smaller Waist

You want a smaller waist, but dieting is a dreadful word for most of us. Uggh! Too many people looking to lose weight through dieting set a path to failure before the dieting even gets underway. We think about the tasteless food, smaller portions, and WHAT! no snacking?! We see so many negatives concerning dieting, the mishaps pile up in our minds before we make it past day one.

I want a smaller waist, so I don’t know why I do this to myself. Unfortunately, I’m far from alone here. There was a time when I binged and gorged myself before going on a diet. I know that if I want to see my waist smaller, I’m going to have to give up my favorite snacks, and junk food. Funny thing is nothing could be more false. I just had to learn to use moderation. Better yet, I had to learn to love the word moderation.

You see, if you want a smaller waist, you have to change the way you think about food, and how much you love eating before any diet you choose will work. A lot of people have to begin realizing that food is not our enemy. Even your mouth watering snacks aren’t the enemy. The problem, or enemy, is the fact that we can’t and/or won’t exercise moderation. We eat the wrong foods much more than we do the right foods. Therein lies the problem.

If we don’t eat the proper proportion of daily nutrients our body needs, our bodies know something’s not right, and the feelings of hunger and deprivation grow. We want a smaller waist so we need to know that if we eat the proper servings of healthy food,  filled with all the necessary nutrients,  we will not feel hungry, and want to snack on the foods that are less healthy. This increases our chances of eating our favorite snacks in moderation as we should.

Another issue that wrecks havoc on our goal to a smaller waist is, how we control our portions. In this world of, “Would you like me to super-size those fries?”, and “king-sized” chocolate bars, it’s harder to say no. We must train ourselves to say no, and begin to avoid the situations that would tempt us to order bigger portions than we need.

To really see positive results from dieting, get into the mindset of  enjoying and embracing the necessary steps you must go through to shrink your waist, and be a healthier you,  instead of viewing dieting as some type of deprivation punishment. Begin to change how you view your dieting goals. See the glass as half full. Put a positive spin on your journey to a smaller waist. Don’t aim negative thoughts towards your diet. When the hunger pangs arise, think about how much better you’ll look in your new healthier body. Focus your mind on how you want to look. Remind yourself that you are getting that beach body back. Tell yourself you will have a smaller waist.

Don’t get tunnel vision, and go cold turkey on your favorite goodies. Enjoy life, and don’t beat yourself up over the occasional extra portion every now and then. The theme here is balance. Train yourself to eat the right portions, view moderation as a good thing, and embrace it. Don’t forget to exercise or partake in some form of activity on a regular basis. Diet and exercise will give you the most amazing smaller waist, and body.

A dieting plan to help you get a smaller waist is only a drag if you allow it to be. Get in the proper mindset. You have full control of your thoughts. Use moderation, find your balance, and be positive when it comes to eating right. Be regular about Exercise or whatever activity you like to do. You will find that you can eat your favorite snacks without overindulging, and still burn off those extra pounds.

Yes, you can be much more successful at dieting than you ever thought possible by changing your mindset. To your success, and a smaller waist.

Achieving A Smaller Waist Through Aerobic Exercise

We all need aerobic exercise for a healthy and quality way of life. Aerobic exercises has many benefits and will improve your performance in all facets of life. Aerobic exercise is essential in achieving a smaller waist. So why not incorporate it into your fitness regimen.

Aerobic exercise develops the lungs. Stronger lungs provide increased oxygen to the body and the heart. aerobic exercise also strengthens the heart. This allows the heart to more efficiently use the oxygen that stronger lungs provide. Aerobic means with oxygen. All exercises that are longer in duration and lower in intensity are aerobic exercises. When doing aerobics you use the same Muslim areas but in a slower steady motion for 15 to 30 minutes. Your goal is to maintain a maximum heart rate of between 60 and 80%. Light running, walking, cycling, and especially swimming are good examples of aerobic exercises. When doing a Rubik exercises you should be breathing hard.

During aerobic exercises your muscles receive extra blood and oxygen. Always consult a doctor before beginning any cardiovascular or aerobic routines, because for some it is not wise to stop suddenly during an aerobic session, this can lead to muscle cramping and dizziness. It’s a good idea after an intensive workout to cool off slowly. A good example is to move in one place for a few minutes.  Anerobic exercise differs from aerobic exercises because they are usually shorter in time but greater in intensity. Your body wears down faster with anaerobic exercise but your muscles develop faster. Sports such as weightlifting, football, and basketball are anaerobic exercises. There’s a greater chance of the body being sore after anaerobic exercises.

The goal of aerobic exercise is to work a particular group of muscles for a certain amount of time, you want to reach a target heart rate and maintain that heart rate for a set time. Aerobic activity exercises the heart and helps the body burn more calories. The main theme is to maintain a steady heart rate. A heart and lungs that are trained properly have greater stamina and function more efficiently. Your stamina increases by performing aerobic exercises so to maintain the target heart rate you’ll have to exercise longer. Beginners reached that target heart rate faster, but will have to exercise longer as their body builds more stamina.

The fat burning benefits of aerobic exercise is very important in achieving and maintaining a smaller waist. If you perform aerobic exercises consistently you’ll experience increased energy, an increase in lean muscle, lower anxiety, reduced tension, you will sleep better at night, and you’ll feel better mentally. We can all benefit from a little of all that. These are advantages we could all use.

Aerobics classes are a good choice for beginners. If you’re not sure where to begin check out the aerobics classes at your local gym. A good instructor will be able to show you how to perform various moves properly. The greater the movement and aerobic exercise the higher the intensity. You perform at your intensity level pertaining to the level you exercise.

What a smaller waist? Aerobic exercise is no doubt very beneficial. Cardiovascular fitness may be somewhat difficult at first. Don’t let that stop you. The first step is usually the hardest. A healthy body requires regular art aerobics sessions, this is a continual process. Once you reach a level of good cardiovascular conditioning, you can maintain this by exercising at least three times a week. If you’re attempting to lose weight and see that smaller waist, you should perform 4 to 5 intervals per week. This will also increase your level of health.

 
 
 

 

The Ultimate Diet Plan Foods

With the exploding number of people dealing with obesity, coupled with life’s toxins, it’s important to stay on top of your health. Pursuing a healthy lifestyle and proper diet plan will go a long way in counteracting the negative elements life throw’s at us.

Researchers point out that there are 2 essential components that lead to a nutritious diet, these include:

1. Eating the correct portion of food.
2. Eating a wide variety of foods.

The key is to focus on the food your body needs. In doing so you should include your lifestyle, and desires. Experts agree that a diet plan should include all the necessary vitamins and minerals. We sometimes underestimate how important a role these nutrients play in weight management and metabolism control. Some essential vitamins and minerals you should not deprive yourself of are, Vitamin C, all the B Vitamins, Zinc, Manganese, Inositol, and chromium. Below is a small list of some nutritious foods that are rich in the necessary vitamins and minerals your body needs to maintain good health and even thrive. These foods can be included in virtually any meal diet plan.

1. Vegetables

For everyone looking to control their weight, vegetables are the perfect diet food. Vegetables are full of the nutrients your body needs to maintain your metabolism. Vegetables are low in calories, high in nutrients, and fiber. Many vegetables make for a good snack, and/or craving buster.

2. Fruits

 If your diet plan doesn’t include a wide array of fruits, you might want to rethink your diet routine. Fruits are 100% natural. They are low in calories, and high in fiber, which means you will feel full for a longer period of time. Fruits are good snacks for satisfying a sugar craving.

3. Lean Meats

Aside from being loaded with protein, which help maintain muscle mass when dieting, lean meats contain essential minerals, and vitamins the body needs to maintain good health. A strong metabolism is important when trying to lose weight. Lean meats play a prominent role proper metabolism management by providing needed micro-nutrients.

4. Grains

Carbohydrate rich grains provide sustained energy. Grains are high fiber foods. By now we know high fiber is very good for our bodies. Grains also play a role in metabolism management.

5. Nuts and Seeds

Nuts and Seeds are very good snack foods. They are low in calories, but long in fiber, vitamins, and other nutrients. The oil in nuts and seeds is also beneficial for your body.

 
 
 

Staying Motivated to Exercise

Staying Motivated to Exercise is always a do-it-yourself project. No other individual and no appliance can do it for you. Hence, it is significant to have those inspiring components so that a person who is into staying motivated to exercise to lose heaviness will not give up.

This is what one who is overweight should learn to understand. although, even if it is simple instructions and very easy to follow, this is not the identical case for almost 35% of Americans who are unable to prevent being overweight.

Of course, when we are overweight, we generally want to trim down for a whole assortment of reasons, some associated to personal status and fitness, while others would desire to enhance their physique and look. And it’s never a bad time to be fit.

In the past 50 to 75 years, physical work has become the exclusion rather than the necessary, both at home and on the job, thus staying motivated to exercise has been harder to achieve. We are inclined to go down the same road as everyone else. We prefer to flick a switch and have machines do the hauling, lifting, impelling, and pulling for us.

although, people who try to lose those extra pounds are inclined to accept as true that putting on the pounds is likely to occur if they will not take the necessary steps to stop it, staying motivated to exercise still eludes them.

The issue here is that health professionals accept as true that people get lost, particularly when it pertains to dieting. They are inclined to proceed back to their usual eating customs even after they discover delicious low-fat meals. They are inclined to come back to sedentary ways even though they relish exercising.

But despite the momentum in the direction of being overweight, you can put a stop to it.There are plenty of good reasons to get rid of excess weight, both for your health, and self esteem. There are numerous reasons in to keep you inspired to workout and stay wholesome for the rest of your life. Staying motivated to exercise can be sustained.

Ways of staying motivated to exercise

1. Have an explicit aim

A simple declaration like, “I desire to shed some weight,” is an ambiguous and an indefinite declaration. It will not inspire you to start doing physical exercises right away, or staying motivated to exercise

What is significant is to be accurate with your goals. It would be better if you will set a specific amount of pounds that you actually desire to get rid of. Envision yourself at your ideal weight. Doing this will inspire you to burn the fat. In fact, perhaps even more than what you have designed in your mind. The idea is to use that figure to aid you in staying motivated to exercise and dedicated.

2. Evolve a scheme

Strength of will does not work solely! To lose heaviness and stay with it, your strategy must comprise of both workout and diet, and not either of the two.

Try to start staying motivated to exercise by throwing away your clothes that have larger sizes. This will put you in a position where you only have your sexy clothes and nakedness as your other option. Which do you favor?

3. Make out little, calculable steps

Put into practice activities that will match your way of life. This means you have to implement steps that you and you alone will benefit from, not others.

The idea here is to opt for a more positive and attainable aim and not just to shun away from being plump and chubby.

4. Having a motivator has an important effect

It would be better to have somebody willing to take note of your advancement or development. This will motivate you to keep doing what you have begun. Having somebody to listen to your achievements is definitely a better prize than just accomplishing your aim solely.

Besides, having an extra hand to support you and cheer for you when things start to drop short. Just hearing a close friend affirming what you do, is one of the greatest ways of staying motivated to exercise.

5. Construct a vigorous, shrewd timeline

What do you plan to accomplish in a year? Try to suit your objectives to your calendar, and do not gaze ahead to glimpse the outcomes just like that. It takes time.

Basically staying motivated to exercise requires a lot of hard work, which is opposing to what most people are inclined to think. The major purpose is that people alter their lifestyle because this is the only alternative that will absolutely change their weight…for the better.