Sunday, February 27, 2011

How To Lose Weight Plan-How to Maintain Your Weight Loss Goals

You've reached your target weight and it's time to celebrate! It took hard work, lifestyle changes, and perseverance, and it was certainly worth all the effort. Take a long look at the success you have achieved, give yourself a heartfelt congratulations, and make a plan to maintain that success. Creating a how to lose weight plan and sticking to it is important. Over and over, diets work then they fail and all the weight comes pouring back on. Don't let that happen to you though! So, how can you maintain your weight loss?

The first step is being completely aware of any weakening in your motivation to continue with your commitment to a new healthier lifestyle. Scrutinize any thoughts about celebrating with a big chocolate cake or bag of chips. Is that really what you want, does it really mesh with your long-term goals of maintaining your new healthy and slim body? Closely watch what thoughts are going through your mind, your self-talk can either make your success permanent or quickly reverse all the hard work you have accomplished. Learn some new self-talk that supports your goals. Something like this, "I have achieved the dreams of my life, I am committed to my new path to a healthier, happier, slimmer me!" Or try this, "I'm healthier, happier, and look better than ever, I am fully capable of maintaining this for the rest of my life."

People who have successfully kept the weight with a how to lose weight plan that's easy for them, usually share tips that helped them continue their healthier habits and keep their weight at its ideal spot.

Many like to continue with tracking what they eat. Writing down everything you consume in a day does take a little time and organization, but the effort can be the difference between maintaining your goals and lapsing back into bad habits. If you used food tracking to help you lose weight, than you should already have a method that works for this strategy. Continue with food tracking for an entire year after reaching your weight loss goals. By doing this, you will assure your new eating habits are permanent.

Try adding something new to your exercise routine. If you are a committed walker, continue walking but add yoga, Pilates, or another form of workout in addition to your walking regimen. Get excited about this new addition to your workout, reward yourself with new exercise clothing, a new accessory, or whatever it takes to help boost the level of motivation you'll need to maintain your new trim body.

Join a support group, either a formal one or just gather together a group of friends who are working on the common goal of losing or maintaining weight. There is nothing like the shared support you'll gain when temptation hits, or motivation levels slip. A quick phone call to one of your group can get you right back on the path to success. It can be a lot more enjoyable going to the gym with a friend and a lot less intimidating joining a new exercise class if you have a buddy with you.

Celebrate your success by fully committing to your new healthy lifestyle. Create a easy how to lose weight plan to keep you on track and that you can follow for the rest of your life and you will see success.


Train Hard! Drop the Pounds!
Monique Hawkins
540-858-2885

Have you tried that Crazy Wrap Thing? Tighten, Firm, and Tone in as little as 45 minutes or less. Click here to see it for yourself: http://www.wrapwithmonique.com

Sunday, February 20, 2011

Weight Loss Plans For Women Over 40 - How A Food Diary Helps Promote Dieting Success

This is something that all weight plans for women over 40 need to keep in mind. No matter what diet plan you as a woman are following, research has shown that keeping a detailed food diary, a record of everything you eat, helps keep motivation positive and can quickly help you point out problem areas in your diet.

Maintaining a food journal while you are losing weight and for a full year after you reach your target weight helps keep the pounds off. Just knowing that you will be honestly writing down every bite you take can help curb overeating or eating unhealthy foods. There is no point in cheating in your food journal; its function is to help you maintain healthy weight loss so you will only be cheating yourself.

To make tracking food intake a fun project, start by finding an appealing blank diary or notebook for recording your food consumption. Pick something that you'll enjoy seeing several times a day. You can buy a special pen to use, something with an unusual design or ink color. Just for fun, you can use different ink colors for each day of the week. You'll be using your food diary multiple times each day so make it a pleasant experience!

Then plan how you'll record each meal and snack. The point is to not only write everything down, but to do it in a way that is easy to go back and read. This way you can quickly spot trends that are enhancing weight loss or foods that are blocking progress.

Many people like to keep a corresponding exercise journal, recording activities and length of time. It is a proven fact that weight loss occurs when calorie intake is less than calorie expenditure. That's the only way to really shed those extra pounds! Research confirms that calorie output has to be greater than calorie intake for lasting weight loss. So, keeping track of both food intake and exercise only makes sense.

If you would like, you can keep tack of calories using the many calorie charts for various foods. Although some experts insist on recording calories, others say focusing only on calories isn't the wisest activity. Portion size is another important factor. Simply cutting down the size of the portion is one of the easiest ways to lose weight. You are still eating many of the foods you enjoy, just smaller amounts of them, cutting calories by cutting portion size. Again, some advise weighing or measuring portions, others suggest using smaller plates and bowls so you will naturally cut portion sizes to match the size of your dinnerware.

You can include pictures of yourself and a weigh in every month to track your progress. Fill your food journal with inspirational quotes or anything that will help you maintain positive motivation. Make it beautiful, something to be as proud of as your new, slimmer body!

Use your food diary to look for patterns, watch for foods that are preventing successful weight loss, and congratulate yourself when you've achieved your weekly eating goals. Set aside a few minutes each week to analyze your diary. Food journals are a great tool to help speed weight loss, but to work, you have to use them! So, if you need a weight loss for women over 40, this food journaling is something simple you can do.

Train Hard! Drop the Pounds!
Monique Hawkins
540-858-2885

Have you tried that Crazy Wrap Thing? Tighten, Firm, and Tone in as little as 45 minutes or less. Click here to see it for yourself: http://www.wrapwithmonique.com

Sunday, February 13, 2011

How to Lose Weight In 30 Days - Does Eating Breakfast Help Or Hurt Diet Plan?

Over and over dieters have been told that a hearty breakfast gets the metabolism going, prevents overeating later in the day, and helps with diets. A recent study has shed some doubt on this long-held belief.

This study from Germany looked at the eating habits of almost 400 people; about a quarter of them of normal weight and the rest were categorized in the obese range. Detailed food intake records were recorded by the subjects over a two-week period, and the researchers scrutinized these records looking for any effects of eating breakfast on weight. What they found was the simple fact that eating a large breakfast simply added more calories to their daily consumption. It didn't matter if it was a large or small breakfast, it didn't seem to affect the number of calories consumed during the rest of the day.

Breakfast intake was varied between both groups of participants, with large and small breakfasts, and even no breakfast consumed by people of all weights.

Typical breakfast foods can be high in calories, fried meats like sausage, bread or baked goods with butter or cream cheese, eggs, and cheese, all add heavily to caloric intake. The researchers believe that no matter what people eat for breakfast, or if they don't eat any at all, they are not positively affecting diet plans.

Some of the best words of advice are to eat a healthy breakfast, considering both calories and nutrition. Although a plethora of dieting advice can be found about the benefits of eating a hearty breakfast, according to this research from Germany, there is little to no benefit of eating a big breakfast.

One popular diet plan based on research advises that you can eat anything you want as long as it is before 9:00 am. The research found that over a period of eight months, those who eat a large breakfast lost more weight than those who didn't. This is obviously in conflict with the German study, but the results were gathered over a much longer period of time, whereas the German study was a brief observational study. Even though the group eating the big breakfast in the second study added an average of 150 calories to their day, they lost significantly more weight than the control group.

So, what can we learn from these studies? There is so much conflicting advice; it is sometimes hard to sort out the best plan when looking at personal dieting goals. It does seem that the key to both a slimmer body and a healthier one is wisely picking foods that will support both goals.

Train Hard! Drop the Pounds!
Monique Hawkins
540-858-2885

Have you tried that Crazy Wrap Thing? Tighten, Firm, and Tone in as little as 45 minutes or less. Click here to see it for yourself: http://www.wrapwithmonique.com

Sunday, February 6, 2011

How To Lose Weight In One Month-Take It Easy for Lasting Weight Loss

Many men and women made plans to to lose a specific amount of weight in one month in early 2011. Unfortunately, by this time, many New Year’s resolutions are already almost forgotten, given up on in frustration or simply tossed aside. The vast majority of resolutions involve changing diets and attempting to eat foods that promote weight loose and better heath. One reason so many fail is an over-optimistic, complete makeover of eating habits. Drastic changes rarely stick; it’s really hard to give up old habits and make a 100% change.

Rather than starting out with a bang, then fizzling completely out, take a look at changing just a few things in your diet. To hasten shedding those 10 pounds, start this month targeting sugar intake, exchanging just one can of pop for water. In a few weeks try exchanging 2 cans for water. Most health experts advocate water over diet versions of pop, as water is a much healthier choice. In one year, over 60 pounds of sugar will be eliminated from your diet by this simple exchange! This is one of the slow and steady tricks that adds up to an amazing number of calories over the course of a year.

Sugar is implicated not only in weight gain but in many chronic diseases effecting increasing numbers of Americans. Type 2 diabetes is linked to excess sugar and refined grains, certain cancers may be aggravated by sugar, and even Alzheimer’s disease may have a sugar connection.

While you are cutting sugar intake, look at the breakfast cereal, muffin, or pastry you start each day with. Replacing these with a bowl of cooked oatmeal with fresh fruit not only decreases fat and sugar intake, it provides a burst of healthy nutrients and fiber to your day. Increased fiber intake can help burn those calories faster, helping you achieve more rapid weight loss. Fiber keeps the digestive tract in good working condition and helps protect the cardiovascular system. As usual, when eating healthy foods you get multiple benefits.

Another area that can be easily addressed is fat consumption. Try this simple switch. Rather than buying two percent or whole milk, buy skim milk. Add it to your coffee, oatmeal, recipes, or enjoy a glass with a meal. Saturated fat has been closely linked to heart disease, so again, not only will you lose weight, you’ll protect your health.

Another simple exchange is using natural nut butters instead of margarine, loaded with trans-fats, or butter, full of saturated fats. Use nut butters on toast or bagels, and enjoy their healthy taste. Cooking with olive oil rather than butter saves calories and speeds weight loss and is known to lower bad cholesterol.

One of the easiest changes that promotes weight loss is portion control. Look at your plate and figure a 10 to 20 percent reduction in portion size. Leave some of the plate empty. Enjoy the foods you always eat; just eat a little less each meal. Over a year, using only this simple technique, you can lose 10 to 20 pounds or more.


Train Hard! Drop the Pounds!
Monique Hawkins
540-858-2885

Have you tried that Crazy Wrap Thing? Tighten, Firm, and Tone in as little as 45 minutes or less. Click here to see it for yourself: http://www.wrapwithmonique.com