GetFitUSA.info

How much weight did you lose over the holidays? Now I could lie to you and tell you I stayed the course and continues to lose weight, but that would be less than true.

The truth is I caved and had to many cookies and other good deserts, as well as too big of portions at meal time. So now what?

The way I see it I have two choices, I could beat myself up to the point where I give up, or I could get back working the program.

Which do you think I will do

Tip # 1 or should I say fact # 1 is you are going to over eat today!

Here are a few things you do and don’t want to do.

1- Beat yourself up for over eating. It’s a fact that is going to happen for most people so just except it.

2- Quit your plan because you gave into temptation today. Again get over it and move on it’s not the end of the world.

3- When you go back for 2nds (and you will) go for the Turkey and be satisfied with the first helping of carbs and sweets.

4- Eat SLOOOOWER this will give you body time to realize you are full, before you eat to much.

5- Take a small peice of your favorite desert, you CAN”T not eat it. If you try to deprive yourself during the Holidays, you will fall off you plan.

The secrets here are moderation and getting back on the plan the next day.

Now go enjoy the day with family and friends and good food!

Here are a few little tricks that could help you lose weight fast.

A good method of loosing weight is to use smaller plates and darker plates and bowls. People that have done studies say that darker plates make you not want to eat so much.

When you are dinging out you should always ask your waitress to put half of your meal into a doggy bag before it makes it to the table so that you will not be tempted to eat it all and then you can have it for lunch the next day.

Yes they might look at you a little. funny but your paying for the meal so it’s you choice.

We are our own worst enemies when it comes to eating out, because we demand to get what we call our monies worth. Restaurants in order to compete server portions that are three to four times the sizes we should be eating.

One of the simplest least painful things we can change when eating out, is switching from sodas to water. Request that they add some lemon to the water and if you start to do this, it will become second nature and it is a very easy way to reduce unnecessary calories.

Most diets fail because they are designed to work only in the short-term, which is not the best way to loose weight. Truly these types of diets are doom to fail, and the worst part is you will most likely gain more weight after you stop dieting.

If you would just learn how to make lifestyle changes you would find that this is the best way to healthy weight loss. The secret to the success of a lifestyle change fitness plan, is over time you will see your body’s metabolism change, and this further helps burn more calories. This will improve the results of your exercise program, along with burning fat while you are not even working out.

It’s pretty simple to increase your metabolism: You need to add more activity in the form of exercise and eat more often, but smaller meals during the day. Once you decide to work this plan, you need to see it as a lifestyle change, not a diet. Following this plan will give you long-term results and it’s okay to start this slowly and work into what will become a healthier way to live.
Exercising does not have to be that we dread to do and find every excuse in the book not to set apart time to do it. You can get in some exercise just by changing some of your daily activities. Walk or ride your bike to work if you can. Take the stairs to the 5th floor or better yet to the top floor and ride the elevator down to your floor. A good time to burn a few extra calories would be during breaks at work. You don’t have to go to the gym, just take short walks daily and they will add up.

Eating smaller meals can be enjoyable if you make those meals delicious and filling. After all, who wouldn’t want to eat six times a day instead of only three? The real secret here is the body likes the smaller doses of food more often, it is easier to digest and the body can burn the calories along the way and does not have to store excess which could turn to fat.

When your body senses that it has taken in more than it is expending, it will begin to convert those excess calories to fat as a reserve for times when food is scarce. Eating three large meals actually puts your body into a feast-famine cycle causing your metabolism to increase and slow back down several times a day. These small “meals” do not have to be full meals at all.

Your going to need to figure out what your going to have available to eat during the day. You can’t depend on the vending or fast foods to have healthy choices. You probably should pack your meals and include smaller portions of what you might of eat for lunch. If you would eat a half of tuna fish on whole wheat with a piece of fruit that would be around 400 calories and that would be perfect for one of the six meals.
Since you are not on an extreme crash diet, there are no foods that are completely off-limits. Your never going to have to worry about feeling your cheating if you decide to eat a piece of chocolate, as long as it’s included as part of one of your six meals calorie count.

Unlike those strict, eat this don’t ever eat that diets, you can treat yourself to a less than healthy food once in awhile. The truth is this is the only way you will ever stick to your long term plan and you should accept it as part of the plan.

Take a look at this Lose Water Weight Blog

No wonder the majority of the people in this country are over weight. Everyone is looking at these lose weight fast diets, and some say eat this while others say no eat this, no wonder we are all confused.

After reading the advertisements for the most popular diet plans one is left not knowing if carbs are good or should be avoided totally. Should we avoid all fats or just trans fat, and by the way I thought all vegetables were good for you, but not according to these fad diets. All of these things factor into what you should eat. Your best bet is to follow the weight loss food pyramid – it can answer all your questions about healthy eating.

Fruits and vegetables are the most important things for a healthy diet and weight loss. Fruits are the way to go when you’re craving something sweet, since they contain natural sugars and vitamins that make them healthier than sweet junk foods. Some fast diets say fruits have to many calories, but the body needs calories to survive, and calories from fruit if replacing bad calories are a good thing. Fruit also contains fiber that works with proteins by helping to break them down and it also keeps you feeling full. So, when you want to eat less, grab some fruit. Vegetables and fruits both are full of fiber, but vegetables tend not to have the extra calories and sugars that fruit has.

The next food group, meat is exploited by both low-carb and fat free lose weight fast diets. One says eat more and one says eat less. The fact is you need meat to build and maintain muscles. Meat contains a lot of protein, which is important for your body, but some meats can also contain a lot of fats. Ideally, you should eat fish because it’s low in fat and calories and still has a high amount of protein. If you’re not into fish, poultry and lean cut meat is the next best thing for your weight loss nutrition program.

Now lets take a look at the food group that has taken a beating thanks to some well known lose weight fast diet plans, and that’s carbs. Like the other food groups are bodies need carbs and here’s why. It is true that pasta and breads will turn to fat, when you eat more than the body needs, but that is true with any food group. The truth is Grains help the body maintain a higher energy level if the corect portions are eaten. Completely cutting carbohydrates out of your diet can lead to rapid weight gain if you ever decide to start eating them again.

Since the health of your bones is an important part of how you function, milk products should be a part of your diet. Cheeses and creams can be high in fat, so you should be cautious when shopping for those specifically. Just because a label say low fat, does not mean it is the best choice. Low fat only means there is less fat than normal, so don’t be fooled. Try skim milk instead. It’s a great source of calcium without the high amounts of fat and calories.

You should keep in mind that eating is a natural thing and refraining from eating is a bad idea, even if you’re just skipping out on one meal a day. For your body to be healthy it needs the nutrients provided by the foods we mention above, so don’t ever deprive you body of what it needs. I have provided you with a list of good foods, and if you take advantage of this information you should have no problem losing weight without turning to one of those lose weight fast diets that don’t work long term.

Also See Eat More Often Posts

Because we all want instant gratification, we tend to pick diets designed that will give fast, but short-term results, which will not result in permanent weight loss. Usually, this makes people eat even more when the diet is over and they are again free to choose their old unhealthy favorites.

If you would just learn how to make lifestyle changes you would find that this is the best way to healthy weight loss. The secret to the success of a lifestyle change fitness plan, is over time you will see your body’s metabolism change, and this further helps burn more calories. The excitement starts when you realize that you have more energy to exercise and this is when your body will be burning fat even when you are not working out.

There is no magic pill that will safely increase you body’s metabolism, you only need to know two things: The first thing should excite you. You need to eat more meals during the day, but they need to be smaller meals. You also need to add more activity into your day. While these are changes that you should commit to for a life time, you can work them in gradually and before you know it you will be living a healthier life, without even thinking about it.
Exercising does not have to be that we dread to do and find every excuse in the book not to set apart time to do it. You can get in some exercise just by changing some of your daily activities. Walk or ride your bike to work if you can. Take the stairs to the 5th floor or better yet to the top floor and ride the elevator down to your floor. Take advantage of your breaks at work and just walk around your building or take a short walk outside.

If you need a secret to think your getting something special here it is. Eating smaller meals six times a day is better for you than eating three times a day, and much better than eating one large meal per day like most people do. The real secret here is the body likes the smaller doses of food more often, it is easier to digest and the body can burn the calories along the way and does not have to store excess which could turn to fat.

What the body is doing is taking extra calories and storing them in the form of fat, so that it has a reserve for when it needs more calories than you are providing. The way we are costume to eating three or worst yet one large meal per day, makes our bodies’ metabolism hit too many lows and highs thought the day. The six smaller meals give us a more even and higher metabolism.

Your going to need to figure out what your going to have available to eat during the day. You can’t depend on the vending or fast foods to have healthy choices. You probably should pack your meals and include smaller portions of what you might of eat for lunch. If you would eat a half of tuna fish on whole wheat with a piece of fruit that would be around 400 calories and that would be perfect for one of the six meals.
Don’t forget this is not one of those fly by night crash diets, so there is really no foods that you can’t eat. There is no reason you can’t have a quality piece of chocolate during one of your six meals. This will make up a large portion of that meals calories, but ut will also make staying on tract easier and won’t hurt you a bit.

Unlike those strict, eat this don’t ever eat that diets, you can treat yourself to a less than healthy food once in awhile. The truth is this is the only way you will ever stick to your long term plan and you should accept it as part of the plan.

Also see Lose Water Weight Post

Trying to fit into a dress for a wedding in two weeks is one of the many reasons why a person wants to lose water weight. Maybe you are just feeling uncomfortable and puffy. In either case, there are tips that can help you to lose water weight quickly.

First and foremost, you need to be sure you are drinking plenty of water. When your body is dehydrated, it feels the need to hold onto every drop. Diuretics can help to flush out the excess water. These can be herbs, drugs, foods and beverages. But water is the best diuretic on earth.

If you do not enjoy the taste of water, add some fresh lemon or come cranberry juice for taste. These have the added bonus of being diuretics as well. For your body, not drinking water is no different than not putting gas in a car. It needs it to perform. If you do use cranberry juice, choose the unsweetened variety so you are not putting unnecessary sugar in your body.

Always make sure that you have water with you wherever you go. If you work in an office, always have a bottle that you can refill throughout the day. Be sure to sip your water regularly, instead of gulping it. This will help to flush your body at a cellular level.

The next thing you need to ensure is that your consumption of salt is not too high. Excess sodium will make your body retain water. Check the ingredients of any packaged foods that you eat, as these will often have a high level of sodium. Soft drinks can be among the worst for added sodium, so your diet soda may actually be adding to your weight problem.

Insufficient potassium also causes an imbalance in the body that leads to water retention. Include potassium rich foods such as bananas and tomatoes in your diet. Be sure you are getting enough protein, as low levels of this can cause a water-retaining imbalance as well.

Check with your doctor if you are taking any medications to find out if retaining water is one of the possible side effects. If so, you may want to consider herbal diuretics if the doctor cannot switch you to a different type of drug. An herbal diuretic should help to avoid possible side effects from additional drugs.

There are foods that have a diuretic effect as well. These include asparagus, watermelon, oats, lettuce, cucumbers, cabbage and carrots, to name a few. Drinks that can help include teas such as fennel, dandelion, juniper berry and green. Cranberry juice is also a diuretic however, as mentioned prior, this is best with no sugar added. It can be a bit difficult to drink this way, so you may want to dilute it with water.

Include an exercise program in your weekly routine. Exercise makes your whole body function better. The sweating and the improvement in respiration will add too your water weight loss. And, of course, you will probably be losing other kinds of weight as well.

If these suggestions do not help you to lose water weight, you should check with your doctor. Water retention can be a result of a medical condition. For most people, though, these tips should be sufficient to achieve rapid results in water weight loss.

Also look at weight lifestyle changes interview post

I can tell you right now that my biggest weakness when it comes to weight loss is my craving for sweets.

I have been know to eat a dozen home made cookies even when I wasn’t hungry. I have also eaten entire bags of black liquorish before I knew they were gone.

One of my biggest problems is the craving for something sweet after every meal. I have found that if I eat some salted peanuts after a meal this helps with this craving.

So what do I do about this problem? I’ll be real honest here sometimes I fail the test and give into my cravings.

The thing I don’t do is beat myself up so bad that I quit my plan. If you slip a little, just start again tomorrow and try to do better.

The fact that you know and admitted you have a problem that needs working on, is half the battle.

Don’t give up and do better tomorrow. Like I said before, you can’t do anything about yesterday, but you can change the here and now.

Also take a look at my post on Lifestyle Changes and my new article on EzineArticles called What is the Difference Between Lifestyle Changes and Diets?

You need to take the word diet out of your vocabulary and replace it with lifestyle changes.

Diets are short term attempts to fix a long term problem, and therefore fail us more often than the help.

I just wrote an article on the differences between diets and lifestyle changes and submitted it to Ezine Articles. You can read it here

The gist of it is the sooner you start to look at aspects of your life that you can make changes that you can stick with for a lifetime the sooner you’ll get your weight under control.

These don’t have to be major changes that make you feel like you are depriving yourself of something you can never do again. These can be as simple as getting a dog so you have more of an insensitive to take a 30 minute walk everyday.

You could decide that your done with Soda and replace it with flavored water, or just add lemon to tap water. Start drinking eight glasses of water everyday.

You could start to look at the calorie information for everything you eat, so that you know what your putting into your body and therefore your making an informed decision based on know facts.

You could use the simple cheap diet software ($7.95) I have listed on this blog to find out what your daily calorie intake should be to reach your goal weight in a predetermined time.

You can go from three meals a day to eating 5 or 6 smaller meals that will make you stay full and help your body process the food more efficiently.

When you replace the word diet, with lifestyle changes your weight loss now becomes a long term solution to a problem. This way you are doing little things everyday that won’t hurt as much as a full blown diet and will result in lasting changes.

Don’t make this harder than what it is, have some fun with it and get a dog

Also see my “Eating Plan Off Track?” post

What do you do if you get off track with your eating plan? You know what I mean, you’re to busy to take the time to think about calories and you grab some fast food.

This one meal pretty much blows your calories for the entire day so what do you do now?

What you don’t do is beat yourself up and get so frustrated you just give up. Most people give up on their weight loss plan right after they have a set-back.

The best thing you can do is just start again like nothing happened and get back on track. You can’t change yesterday, but you can take control of the here and now.

As I said many times, this needs to become a lifestyle change, not a diet. Once you get to that point, you will have less set-backs to deal with.

So just what is a lifestyle change? Stay tune for a future post :-0