Tips For How To Lose Weight And Keep It Off Permanently

Losing weight is one thing - but losing weight and keeping it off permanently is another. Weight loss can be quite demanding at times especially if you are not a fitness freak. It requires you to always be conscious of your diet and your waistline. Seemingly harmless choices such as eating a bag of fries or ice cream could take you right back to the start. So, here are 7 tips for how to lose weight and keep it off permanently.

1. Drink more water

Drinking water comes with many benefits to your body. It aids in digestion, keeps your skin glowing and keeps you hydrated. However, in this context, water is responsible for helping to boost your metabolism. This leads to more fat burning in the body.

2. Hit the ground running

Running is one of the best physical exercises you can engage in. This is why most athletes always go for a morning run every day during training. Running is a very good mix of both aerobics and strength training and it requires no gym equipment to do. Therefore, if you want to lose weight and keep it off permanently, it's time you hit the ground running. The other alternative to running is swimming since it also involves all body muscles. Brisk walking is an option here too.

3. Watch your carbs

Losing weight is all about balancing the math between the amount of calories you consume and the number of calories you use. The trick here is to make sure that you use more calories than you consume. Keeping a food diary could be a good way to track everything that you consume and work out what your daily calorie intake actually is.

4. Combine aerobics with strength training

Engaging in aerobics is the fastest way to lose weight. However, you also need to combine it with strength training so as to maximize the benefits. Aerobics are good cardio workouts and help keep your body in shape. But after losing weight fast, you are bound to have some loose skin, which is why it is also important to combine it with strength training to ensure good toning.

5. Never skip breakfast

It is common for people to wake up a few minutes late after pressing the snooze button three times. Once they realize that they've run out of time, they get dressed in a hurry and leave for work without even thinking about breakfast. Regularly skipping breakfast can be quite unforgiving. This is because it will leave you feeling hungry for the rest of the day and you will likely end up eating more - which eventually translates to more calories. Skipping breakfast also encourages other unhealthy eating habits such as unhealthy snacking between meals. If you want to lose weight and keep it off permanently, make sure you eat a full healthy breakfast every day.

6. Avoid added sugars

Whether it is labelled as honey, sweeteners or sugar, added sugars are your worst enemy - especially if it is refined. They eventually translate to excess carbs that are stored in your belly. Try to avoid or minimize your sugar consumption to keep off the weight you have lost so far.

7. Get a personal trainer

This tip is not that necessary but a personal trainer can come in really handy especially when you need to lose weight fast. Whether it is an upcoming competition or you just want to fit in that wedding dress next month, a personal trainer can help you achieve your fitness goals. All you have to do is set realistic goals and they will be there to help you lose weight and keep it off permanently in time for the upcoming anniversary or special event.

Weight loss is a journey that requires commitment. We've all heard of people who hit the gym for years to gain a six-pack which they later lost in just under a month! Weight loss requires discipline. Train your body to say no to unhealthy foods and unhealthy eating habits. Learn to suppress those cravings for a candy bar every afternoon. Create a training schedule and stick to it. Don't go to the gym for a day and then skip for two weeks then come back for another two days and expect results. Stay focused on your fitness goals, and this is how to lose weight and keep it off permanently!

7 Sure-Fire Mistakes That Stall Your Weight Loss

When it comes to fitness for weight loss, people often make very costly mistakes. These mistakes can cost them time, money and their results. There are seven common mistakes that make fitness for weight loss ineffective.

Mistake #1- Doing nothing- specific and consistent action is required for your fitness. Doing nothing will only make matters worse and make you fatter quicker. Any exercise is better than none and you never regret a workout! You always regret skipping one. There's no time to waste, improve now!

Mistake #2- Thinking treadmills are the solution- while it's good to be active, many people don't burn fat from treadmills. They exert minimal effort instead of working in their heart rate zone. In fact, according to research from the journal of obesity, men and women who participated in 300 hours of treadmill cardio over the course of a year only lost an average of 5 pounds! Change up the cardio by training circuit style and adding weights.

Mistake #3- Giving up too early- giving up allows your old, unhealthy habits to win and further negatively impact you. If you're persistent, you will get it. If you're consistent, you will keep it. Consistency overtime equals results!

Mistake #4- Not contacting a trainer for help- many times the trainer is able to help resolve the problem and create a specifically tailored program so that everyone wins. They don't want your progress halted any more than you do.

Mistake #5- Not watching your nutrition habits- nutrition accounts for 80% of your weight loss success. Failing to eat portioned proteins, carbs and fat contribute to weight gain. Have all three with every meal! You'll be fuller for longer and that'll deter overeating.

Mistake #6- Waiting too long to take required action- while getting to your goal weight takes time, the best thing to do is implement quickly to reverse signs of coronary artery disease and improve habits! Get going and right the wrongs of the past.

Mistake #7-Not being realistic with their goal- for most people, they want an instant transformation and become frustrated when they aren't progressing as quick as they want. This increases drop off. Be realistic and realize it's a process. You are undoing your unhealthy habits and forming new, favorable ones. That takes time so stick with it and know it's a lifestyle change, not just a quick fix. This will better prepare you for seeing results.

Now that you know the mistakes, how many of them are you making? Do you need help with weight loss? Be sure to get a personalized weight loss program and set your fitness results on fire!

7 Steps To Finally Achieving Your Health And Fitness Goals

Having health and fitness goals as well as high personal standards are very important things to have. What's even more important though is taking action and actually achieving these goals. So why do so many people get stuck, fall of track or don't even get started at all? Here are just a few reasons that prevent people from getting started or pushes them off track.

Information Overload
Thanks to technology and the internet we have so much information right at our finger tips, but for some, this can be incredibly confusing. One day you're supposed to eat a low-fat diet, the next you're supposed to include more fat, then you're not supposed to eat carbs, but then it's okay to eat the "right" kind of carbs, then you're not supposed to eat gluten or grains or dairy or sugar or GMOs, aahhh! We have medical doctors saying one thing and then alternative doctors saying another. With all of the information out there, who do you trust? What do you believe? Ultimately, you have to make the final decision, do what works best for you as long as it leaves you in the healthiest and happiest state possible.

Mindset
Most of the time the issue for people isn't a lack of knowledge (see above) it's usually due to a problem with their mindset. If you say words like, "I can't", "I don't think I can", "What if... ", you're blocking yourself. The only person who can hold you back from doing anything in life is you. Start saying things like, "how can I?", "I can" and "I will". Once your mindset is in a good, positive place you can achieve anything.

All Or Nothing Approach
There are many people who think the trick to reaching their goals is to employ an all or nothing approach. This idea either prevents them from doing anything at all, or they are determined for a week (maybe two) and one little slip up has them with their hands up in the air. Making changes and reaching goals takes time, it's important to have patience or you'll find yourself back at square one. Think about a baby being born, they don't come out of the womb writing a thesis... they go through stages of lifting their head, then rolling over, then crawling, then walking, and so on. The best approach is one that is step by step so habits can be formed and then easily maintained.

Now, let's look at the steps needed to set and achieve your goals.

1. Set The Goal
First we need to set the goal and write it down. This goal needs to be somewhere that you can see and review it daily. Try posting it on your bedroom door, bathroom door, mirror, fridge, etc. Those who write down their goals are more likely to achieve them.

2. Break It Down Into Micro Goals Until You Get a YES!
Your goal is probably quite big and may seem daunting so let's break that goal down into micro goals until you can agree to get started. For example, let's say your goal is to lose 20lbs. You know you need to watch your diet and exercise 3-4 days per week for at least 30 minutes each session. You see those 3 days and think, "that's too much I won't stick to that"... so let's break it down some more. How about starting with 2 days per week for 30 minutes? If that still seems like too much then how about 1 day per week for 20 minutes even if it's just for a walk? If you then think that you can handle that then that's what you start with. You can build up to 3-4 days down the road. The main thing is to just get started.

3. Set Up The Plan
Having a plan of action and knowing exactly what you need to do will make your life a thousand times easier. Do some research online or hire a coach to set you up in the right direction.

4. Schedule It In
Schedule in your workouts or your meal prep right into your calendar. You can also set reminders on your cellphone. You'd schedule in a dentist appointment so why not make your health and fitness a priority too? Have a no cancellation policy.

5. Take Action!
This is probably the most important step. If you don't take action nothing will happen. Use step 2 to get you to agree to something then get after it right away! Motivation doesn't usually last so get on it! Do it now!

6. Stay Consistent
Consistency is key. The results will come with dedicated effort over time. It may feel like your efforts are not paying off while you're working on your goals, but trust me they are, and one day you will wake up and be in a much healthier and happier place.

7. Get Support
Having a support system will help hold you accountable but also provide you that love and encouragement you need along your journey. There will always be naysayers and those that try to talk you down but just remember, you are doing something positive for yourself. Surround yourself with positive, like-minded people and ignore the negativity.

Even though you may feel like you're spinning your wheels with your health and fitness goals, it truly is possible to achieve them. Set up a plan of action, take action and keep going. Don't let anyone stop you, not even yourself.

Spoonful Hacks To Help You Lose Weight

Losing weight can be hard. Some people manage to shed pounds quickly, while it takes others weeks to lose a couple pounds. Whatever you do, do not resort to diet pills, drugs, or start a crash diet because these can do major damage to your health. What is the best way to lose weight, you ask? Lucky for you, we have a few weight loss hacks to share with you.

Let's be real for a second: you have to work to lose weight. The combination of exercise and a healthy diet is the most effective way to get rid of unwanted pounds. Thinking that the weight will magically fall off doesn't get you anywhere. If you use our herbal hacks, combined with exercise and a healthy diet, you can help your body lose weight naturally.

Disclaimer: The following need to be consumed along with a healthy diet and exercise. You should consume no more than a tablespoon a day. Consuming these with an unhealthy diet and no exercise will not yield the positive weight loss results you seek.

Turmeric:

This herb is commonly found in Indian cuisine. It has a signature flavor and bright orange color. If you are inflamed or tend to hold water, turmeric is beneficial for you because it has incredible anti-inflammatory properties. Take a spoonful of turmeric once a day to help speed up your metabolism and aid your body in the weight loss process.

Lemon Juice:

There are many reasons why you should drink lemon juice every day. It alkalizes the body, supports the immune system, and its high vitamin C content is great for helping the body burn fat. You can add lemon juice to your water throughout the day or you can add a spoonful of lemon juice to warm water in the morning for a fresh vitamin C boost!

Apple Cider Vinegar:

We all know that apple cider vinegar is pretty awesome. It can help alkalize the body, improve skin conditions, and it stabilizes blood sugar levels. If your blood sugar levels constantly spike, then you most likely will binge-eat or snack on unhealthy things. Maintaining even blood sugar levels can help you avoid cravings, which will help you lose weight. Add a spoonful of this to your water and drink this once a day.

Coconut Oil:

Coconut oil is one of those ingredients that has an array of benefits. It is a healthy fat that helps to increase your metabolism, it keeps your skin soft and healthy, and it makes you feel full when you eat. If you feel full, then you won't eat as much!

Cinnamon:

Let's just take a second to appreciate how delicious cinnamon is. Okay, now that we've done that, we can tell you that it has essential minerals that you need every day. If you want to make an all natural weight loss drink, mix a spoonful of cinnamon with a spoonful of raw honey in a cup of hot water. This drink can be consumed whenever you like to get a healthy dose of fiber, which will help improve your digestion.

Raw Honey:

Let's make one thing very clear: Raw organic honey is not the same thing as that processed, sugar-filled honey. While that sugar stuff can give you more sugar than you need in a day with one squeeze, raw honey helps promote healthy digestion. If your digestive system isn't functioning right, it can be hard to lose weight, so add a spoonful of raw honey to your daily diet.

Thyme:

It's thyme to use more of this. Puns aside, fresh thyme is loaded with vitamins and antioxidants that help protect the cells in your body. Additionally, thyme is a natural diuretic, which can help release excess water weight and stored toxins in the body. It may be hard to stomach a spoonful of this herb because it is powerful. Instead, you can season your meals with it (it goes great on sautéed veggies).

Scientifically-Proven Tips About How To Lose Weight Fast

You know the most popular tip about how to lose weight fast. Most health experts say that you should burn more calories than what you consume. But why is it that most diets don't work and many weight loss plans just miss the target? Here are 7 tips about how to lose weight fast from experts that'll make you look fit and healthy in a jiffy of a time.

Write down the foods that you have eaten for 1 week. It'll make you lose weight. Keep a food diary. Studies have found that people who do so eat 15% lesser than people who just eat and go. Weekends are particularly notorious days because people are inclined to eat 115 calories more per weekend day. The culprits are mainly fat and alcohol. When you eat, limit your snacks, drinks, sauces, dressings, condiments and spreads. This could make the difference between your weight loss or gain.

How many calories per day are you eating? Add an extra 10% to that. For example, you're consuming 1,700 a day, but you're wondering why you're still not shedding pounds. In that case, add an extra 170 calories to your estimated calorie intake. It's more likely that your new guesstimate is a better fit. Take time to adjust the way you eat.

Search online for a weight loss buddy so that you'll lose more weight. In the University of West Vermont, a study has been conducted which found that you can keep your weight off if you find weight loss buddies in the internet. For 18 months, the researchers followed the habits of the volunteers. The conclusion went that those who followed an internet-based weight reduction program maintained their weight loss than those who were involved in a face-to-face support group.

Find a mantra for your weight loss and stick to it. You know what they say about self-fulfilling prophecies. They usually come true. Don't focus on the things that you're unable to do, such as saying "no" to junk food or exercising daily outdoors. Why not focus on positive thoughts instead? Say positive things to yourself, like "I'll go out and jog to lose weight", or "I'll lose more weight this week", or "I won't grab something from the pastry cart after dinner tonight". If you keep repeating these positive phrases, they'll eventually come true for you.

Stick to drinking water for the rest of the day, except breakfast. You can take orange juice while eating breakfast, but for the rest of the entire day, stick to drinking water. Don't drink soda or juice. Americans, on the average consume 245 calories more per day from soft drinks. In a year, that totals to 90,000 calories which is equivalent to 25 pounds! According to research, calories from sugary drinks can't make you feel full the way food does, so it's basically futile to take sugary juices and soda.

Have three lesser bites of what you're eating every day. Eat one less of that sugary treat you normally eat on days. Or cut back on one glass of the juice that you drink daily. You'll reduce your calorie intake by 100 a day if you stick to this habit, sparing you from gaining 2 pounds a year.

Reduce your TV time by 1 hour. You'll tend to eat more if you watch TV more, according to a study conducted by 76 undergraduate students. If you're in the habit of munching more when you're watching tv, you'll tend to eat more on the overall, too. Skip watching one program on the tube and convert that time for walking outside.
Good luck on your weight loss endeavor. These easy tips about how to lose weight fast can help you reach your goals faster.

Regardless of what you do in life, it is important to optimize on your performance all the time. This is done through checking on whatever you eat as well as drink such that it does not exceed or go beyond the required limits. Download Staying Healthy With Paleo for a collection of balanced diet and weight loss recipes for a healthy and energetic life.