So I just won a trip to Aruba! Gorgeous Gloria, the office hottie who everyone has been after having agreed to go with me! Man, this is gonna be a great trip, Aruba with the hottest girl in the office. I gotta make sure everything is perfect. So I start shopping for Vacay threads. Gotta look hot, this is my chance
Dress to impress! I pick out some gear “looking good” I tell myself. I go and pick out some swim trunks… and my gut is hanging over the waistband, folding it over! “What the..?!?” I can’t get in the water with fine Gloria looking like this. I gotta do something quick. I gotta lose like 25 pounds in two weeks… What am I gonna do? Stressed, I hit the gym and meet Matt, a personal trainer. “Can you help me, Matt?” “If you’re willing to work hard, we can make it happen before you head and to Aruba!…
The obesity epidemic is a critical health issue in America. According to the National Institute for Health, more than 35% of U.S. adults are obese, and more than 34% are overweight. Obesity affects 17% of all children and adolescents in the United States, which is three times the increase from just one generation ago. Nearly 32% of children and adolescents are either overweight or obese.
People of all ages are carrying extra weight. This has a long-term impact on their health as well as costing millions of dollars in extra health care. Some of the consequences of being overweight or obese include
- Diabetes and all its complications
- Heart disease
- Increased cancer risk
- Joint damage and mobility issues
Given these concerns, you can see why it is important to try to lose the extra weight. You should also be aware that you are not alone! In fact, there are probably thousands of people within a few miles of you that are struggling to take off those extra pounds. In response, the diet industry has blossomed into a multi-million dollar business promising fast results.
The best way to lose weight is actually through a controlled system that allows you to change your dieting habits to a healthier, simpler way of eating. Doing so will allow you to achieve healthy, safe permanent weight loss. It is important to do two things to begin to accomplish this. The first is addressing the cause of your weight gain in the first place so that when you do achieve your ideal, or healthy weight, you do not put that weight back on. The second is
Setting realistic weight loss goals: Setting realistic weight loss goals is critical to your success in your effort. Setting realistic weight loss goals will prevent you from falling into depression and quitting if you don’t achieve some miraculous weight loss in an unreasonable amount of time. Setting realistic weight reduction objectives will allow you the time to monitor your progress and make adjustments as you continue your journey. It will also allow you to reach your objectives without injuring yourself or making yourself sick in the process so you don’t achieve your objective, but incur medical expenses as a result of doing something harmful to your body.
Hundreds of fad diets, weight-loss programs, and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits
Here are a few tips that should help:
Make a commitment
Long-term weight loss takes time, effort, and a long-term commitment. Make sure that you’re ready to make permanent changes and that you do so for the right reasons.
To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits
So as you’re planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life as well, removal of other stressors will clear the way for you to concentrate on a healthier lifestyle. In fact, managing them better should improve your ability to focus on achieving a healthier lifestyle. Once you’re ready to launch your weight-loss plan, set a start date and then…start
Find and maintain your motivation
No one else can make you lose weight. You must embrace diet and exercise changes to please you. There will be times… more than once when you will feel like stopping.
It is at that moment when remember what’s important to you and focus on that. Remind yourself that you are changing your lifestyle for the better and you and those you love will be better for it. Taking responsibility for your behavior in order to achieve successful weight loss, is the beginning of Taking Charge of Your Life by Taking Charge of your Diet, and the more you stay committed and consistent (The Lightning Strike), the easier it will get. It helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.
Set achievable goals
It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? Over the long term, it’s best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week.
Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Depending on your weight, 5 percent of your current weight may be a realistic goal. Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. When you’re setting goals, think about both process and outcome goals. “Walk every day for 30 minutes” is an example of a process goal. “Lose 10 pounds” is an example of an outcome goal.
Eat healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.
One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains.
Strive for variety to help you achieve your goals without giving up taste or nutrition.
Get your weight loss started with these tips:
- Eat more servings of vegetables and fruits.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados,
- Cut back on sugar.
- Choose low-fat dairy products and lean meat and poultry in limited amounts.
Get active, stay active
While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can’t cut through diet alone.Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
Exercise can also help in maintaining weight loss. Studies show that people who maintain their
weight loss over the long term get regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week.
Why Is Weight Loss So Difficult?
The basics of weight loss seem so simple. The food you eat gives you energy to live, move, work and play. Energy is measured in calories. If you eat more calories than you burn in a day, the extra energy will be stored as fat in your body. If you consume fewer calories, your body will access some of that stored energy, and you will lose weight. Although various weight loss plans can get very complicated, the basic rule remains the same. If you decrease calories consumed and increase calories burned, you will lose weight over time.
Your Body Wants to Store Energy
Considering that your brain, which operates 24 hours a day, requires enormous amounts of energy to operate. Your brain will send messages to your body to store extra calories for fuel. One of the problems of setting unrealistic goals is if calorie intake is too low, the body can go into starvation mode, slowing the metabolism and making weight loss difficult.
Your Body Appreciates Simple Energy Sources
Part of the reason that most fast food choices are so appealing is that they check many of the boxes of an easy energy source. They are high in fats and carbohydrates. They are often made more flavorful by extra sugars. When you eat such foods, it stimulates the pleasure centers of the brain
The problem with such foods is they are loaded with trans fats high in sodium and sugars that can lead to several health issues over time such as:
Acne, Headaches, heart disease or stroke, high cholesterol, high blood pressure, blood sugar spikes, diabetes and more… It is far better in our opinion and in the opinion of most health professionals to get your energy source from simple foods like whole grains dark leafy vegetables, beans and legumes, plant-based foods. A list is provided above.
Why Do We Set Unrealistic Goals for Losing Weight?
Setting realistic goals for weight loss can be difficult. A realistic weight loss goal will take in to account that this is a process that will take time to complete correctly! Most of the time we last PATIENCE! It’s easy to understand. We tend to visualize ourselves at this new slimmer person and the image or idea is so powerful, that we want to achieve this as soon as possible. When we do this We begin establishing unrealistic goals in hopes that we might move the process along faster. We would like to share our opinion on this with this statement. Life is not a sprint… It’s a marathon Pace yourself, know when you start you are in it for the long haul… It’s not as important when you finish but that you finish Dier Rite
Searching for the Quick Fix
Every day you are exposed to images that may have been doctored to defy reality and you may constantly feel like you are not measuring up. The problem is that someone else besides you is dictating how you should look! When you take control of your Life, when you take control of your diet you will learn you are in control of your destiny and the confidence you gain in the process will make all the difference. We have a saying “Diamonds are made from pressure over time…Stay consistent” Diet Rite you
Looking at Unrealistic Standards
You see a model walking the runway and think your body cannot compare. You see a celebrity on the cover of a muscle magazine and are embarrassed by your lack of tone. As a result, you may set the bar too high, not realizing how much effort goes into getting into that kind of shape. Even worse, Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss.
However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits
Weight Gain and Shame
Many people want to rush through the process of losing weight because, in addition to carrying extra weight, they are carrying around gult or shame. Weight gain can feel like a failure of self-control. It can feel like you could reach your goals if you were a better, more responsible person. Learn to forgive yourself.. be firm with yourself not hard on yourself! The fact that you are at the point of doing something about the issue you are having is a great first step. The journey of a thousand miles begins with the first step!
Setting Realistic Weight Loss Goals
By the same token, you must burn 3500 extra calories in order to lose a pound. That can be a difficult challenge to accomplish in a sustainable way. If you restrict your calories too much, your body tends to rebel, leading to binging. This is why so many people regain much of the weight they lose. Trying to burn weight through extreme exercise can lead to overexertion and injury. If your body is laid up due to injury, it will be difficult to get the exercise you need. Your body is better able to adjust to slow changes over time. Most experts suggest a goal of losing one or two pounds in a week.
Health as the True Weight Loss Goal
The key to setting realistic weight loss goals may have nothing to do with a scale. Instead, the most realistic weight loss goals often involve cultivating new, healthy habits. You may not want to start with a focus on how much you are eating, but with the content of what you are eating. Setting a fruit and vegetable serving goal can be an excellent way to get started. You may not have the stamina to run a 5K race, but shooting for half an hour of walking every day can start you down the path to health. Cutting out all sweets may cause you to have withdrawal symptoms and strong cravings, but trying to eliminate one dessert may be within your grasp.
There is saying among backpackers trying to reduce the amount they carry in their packs: “Take care of the ounces and the pounds will take care of themselves.” Realistic goals are met by small changes in behavior over time. By setting realistic weight loss goals, you are taking an important step in improving your long-term health. If you are interested in learning more, sign up for our ebook today.
“So I started working out with Matt. It was great I changed my diet and was working out hard in the gym. People began asking me.. “JJ, you been working out huh?” “Well you know how it is” A couple of ladies at work gave me that “Hi JJ” It was nice and I enjoyed it. So I started working out even harder, I could feel the time getting close. One day I was heading to the gym and decided to run rather than walk.
I was running through the streets, tripped over someone’s luggage and twisted my knee badly. So now my trip is off, I’m limping around on a cane dejected. I was sitting at my desk looking at pictures of Aruba feeling badly. Gloria…Gorgeous Gloria walked up to me rubbed my shoulder and said. “I’m sorry your injured yourself, I was looking forward to going with you, JJ. I really like you JJ. Perhaps