Yes you can!

The sad statistic is that most people that embark on a fitness program either give up or fail. Setting unrealistic goals (not having a clear vision of what your weight loss goals are), eating “emotionally” (when the love of food is used as a coping mechanism during times of stress or sadness), hating yourself or the way you look, failing to nourish your body (not asking yourself how you can heal your body with delicious, nourishing food as medicine) and searching endlessly for quick fixes are some of the common causes for failure. A successful weight (fat) loss program focuses on the following components:

 

Changing your thoughts

Avoid Boredom

One of the main reasons people eat too many calories is boredom. They also grow bored with their fitness programs. Find ways to make dieting fun and prevent boredom from sabotaging your efforts. 

 

 

Build Confidence

The final component to a successful weight loss plan is confidence. When things get tough, remember you can reach your goal weight and you can be healthy. Take a deep breath and keep going! Remember you took many years to get to where you are. It takes a little while and lots of patience to get to where you want to be. Rome was not built in a day.

Take the long view

We’ve all come across the advertisements promoting the next great diet, supplement, workout, or piece of equipment that will give you amazing results. The common thread each of these things share is a disclaimer that is just as familiar as the ad itself, “Results Not Typical”. They show you astounding before and after pictures, and maybe someone’s testimonial about how they did it, and you can too. The sad truth for the majority is, no you can’t. It is not your fault; it is a limitation of the program. 

Fad Diets and Crash Diets

I know how tempting diet crazes can sound, especially if you have a lot of weight to lose. You hear about stars that did it and look incredible. “Eat the food you like, lose the weight you want!”, “1 pill a day to melt the fat away” Sound familiar? Remember, if a diet plan sounds too good to be true, it probably is. Also, please skip any program that promotes detoxification pills, laxatives, fasting, or potions, and any that promise weight loss faster than 2-3 pounds per week. Limiting salt and starches may also mean losing more weight at first — but that’s mostly fluids, not fat. When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started. Fad diets also set you up for failure by depriving you of what you want. You can’t eat like that for long, and it’s too likely that you’ll rebel and end up back where you started. You deserve better than that!  

 

 

Fad Exercise Programs

“Eight minute ABS”, “Six packs in six months” and their numerous variations are just fads. Think before you invest your time and money in them. Doing abdominal crunches until you are blue in the face will get you nowhere. Neither will doing “planks” till your spine feels like jelly. You absolutely cannot lose fat from just one part of your body.

 

 

Denial
 
I have heard a lot of excuses from people about why they aren’t losing weight – from blaming their genes or their metabolism to the “way their bodies were structured”. Take responsibility for your results.  Simply put, you and only you are responsible for your result.
 

Following a reduced calorie, nutritionally balanced eating plan

Eat Enough

One of the biggest mistakes dieters make is eating too little. Cutting calories is the best way to lose weight, but cutting too much triggers starvation mode. Use a calorie calculator to determine the best calorie range based on your current weight, age, and activity level.

Eat Often

Instead of eating your allotted daily calories in three meals, spread them throughout the day. This wards off extreme hunger and keeps your metabolism ticking.

Eat the Right Foods

Once you know the total calories you should consume each day, you need to make smart choices to reach that number. If you fill up on 1500 calories of sweets, your body will starve and you will feel miserable. You can pack a lot of healthy foods into a reasonable calorie limit, so determine what your body needs, sample whole foods that are new to you, and experiment with recipes at home.

Hydration

Losing weight without drinking sufficient water is nearly impossible. Make sure you are drinking several glasses every day.

Keeping a food journal

Writing down everything you eat — can also help you stay on track. “Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss. Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits. 

 

Being consistent with physical activity

Find Fitness for You

Losing weight fast requires exercise. This is when many people give up their weight loss goals. The trick to successful weight loss is finding exercise you enjoy.

 

Believe in yourself. Yes you can!

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