Top Ten Weight Loss Tips

by those who've done it!

Weight Loss Resources members share the secrets of their success in our Top Ten Tips list. The list represents important ideas that come up time after time when members tell us about their weight loss success.

1. Don't cut out all the food you enjoy. I like the occasional takeaway, but now I save up calories to have one or earn it. If I restricted myself to just fruit and veg I'd give up very quickly. I also found that I could still eat my favourite foods if I 'tweak' them a bit: low fat cheese, low fat spread instead of butter, light mozzarella etc. Also the best thing I did was get olive oil spray! Sara
2. Write everything down. Even (or especially) on bad/splurge days. It’s only if you write things down that you know what you are doing. I’m not saying don’t have the Peking Duck. I am saying, at least know what having the Peking Duck means. Rachael
3. I find sticking a wedding invitation or holiday photograph of destinations I want to visit in a prominent place in the kitchen. This is a bit more subtle than a fat photograph of yourself and reminds you when you are tempted. Laura
4. Use scales in the kitchen - it's amazing how easy it is to deceive oneself! Mary
5. I think it is a good idea to buy some new clothes when you are down a size or two. That way, you are reminded of what you have achieved and not to go back to old sizes. Chuck out the old stuff or give it away. Steve
6. Life is too short so build in treats! Ok my weight loss is nice and slow but I don’t feel like I am on a diet or that I am depriving myself of anything (including chocolate and cheese. Lol!!!) Daniela
7. Be honest with yourself. Ok, if you go over the required cals, but keep a record, it's the average calorie intake that matters. Colin
8. It is not rocket science, but I am convinced that exercising is the key to success with sustained weight loss. I try to vary my routine, including the cross trainer and walking regularly, and cycling and swimming occasionally. Rob
9. Always measure alcohol consumed at home carefully, as it is easy to fool yourself. Maureen
10. Don’t ever give up! You are going to get bad days/weeks; it happens! Just get straight back on it and limit the damage. Joanna

11 Solutions for Your Weight Loss Challenges

by Chris Freytag 

National fitness expert, speaker, contributor to Prevention magazine, author of several books and fitness DVDs

Helping people live healthier lives is my thing. I rounded up the obstacles to weight loss I hear about most often and share my solutions for each below. But let me start with this: You are not fighting this weight loss battle alone. Lots of people share similar struggles, and I am here for you! Here are 11 solutions for the most common weight loss challenges.

1. Nothing is working. You've tried it all. You improved your eating habits, and you exercise regularly. The only thing that won't cooperate is your scale. You are stuck in a weight loss plateau, and you aren't convinced the scale will ever descend again. If you are tired of seeing the same three numbers on the scale, try this:

SOLUTION: If what you are doing isn't working, change what you are doing. Okay, I know that's Captain Obvious, but sometimes a reminder is helpful. Change your workout. Change the type, intensity and duration. If all you are doing is cardio, add some strength training. Add more movement to your day on top of regular exercise. Stand more. Move more. Walk more steps. Remember that you can't just exercise your way to your ideal weight -- you have to marry it with healthy eating. Move away from fast food, processed food and eat clean. And watch those portions. Portion control is so important.

2. I don't like to exercise. I always giggle a little bit when I hear this because there are so many forms of exercise... are you really saying you like NONE of them? Really? The good news is you don't have to spend your life exercising; you just need to devote about 4 percent of your 24-hour day to the cause.

SOLUTION: There has to be something you like. Dance? Swimming? Walking? Nia? A workout DVD? The treadmill? A group fitness class? Cycling? Devote a month to trying all forms of exercise as an experiment until you land on one you love. Bonus tip: Sometimes a music playlist you love can be just what you need to love your workout.

3. I don't have time. Who does? First, let me give you a big hug. Now for the tough love: "I don't have time" is just an excuse and an obstacle. By using this popular excuse, you can always justify not exercising. And it's a tough one to overcome unless you let go of it entirely because when do you just wake up and have the whole day free? First, commit to never saying this again, and then do this...

SOLUTION: Two words. Schedule it. Yep. You know how you schedule your appointment at the dentist? Or an appointment to get your hair done? Schedule your exercise just like that -- make it an appointment. Just make sure you do it more often than once every six months. Seriously though, scheduling it is the only way to make it happen. You are the CEO of your life, so direct your day to make exercise happen. And here's the thing, once you get the momentum of exercise going and into a regular rhythm, it will be hard for you NOT to exercise.

4. I have an injury that prevents me from doing certain kinds of exercise.Lots of people have knee problems and back problems and other issues that can prevent them from doing certain exercises, like the jumping found with plyometric exercises or the pounding from running. But there are so many ways to still get movement into your day.

SOLUTION: First, check with your doctor for approved exercises. Your injury type will determine what you can or can't do, but walking is often an exercise that most people can still do. Many people with knee problems can benefit from a stationary bike and I love doing yoga and plank exercises to help with my back issues. Just remember there's always a workaround, so don't give up on exercise because you have an injury.

5. I can't afford a gym membership right now. Not all gyms are inexpensive, and I totally get that, but this is the age of all things digital, and workouts are free at your fingertips. You just have to know where to look.

SOLUTION: If the gym near you seems like the cost of a country club membership, remember that you can get workouts for free from me! Yep, check out my exercise library. Lots of moves you can do without even leaving the house. Plus, I create mini workouts too that I share weekly. You can access those workouts here. If you'd like longer workouts without the monthly membership dues, check out my DVDs. Keep in mind that fitness chains like Snap Fitness and Planet Fitness offer bare bones pricing.

6. I overeat at parties. When people tell me they overeat at parties because of the tempting parade of food before their very eyes, I ask them what they ate before the party. Most often, people go on a mini starvation diet prior leading up to the party thinking they are saving calories for later. That's probably the worst thing you can do because you are going to a party with a ravenous stomach. Do this instead...

SOLUTION: Eat a protein snack before the party. Going to a party hungry scrambles your good judgment. If you have a handful of nuts before a party, your appetite will be satiated to the point where you can make smart choices about sampling your favorites and not devouring two platefuls of party foods.

7. I feel pressured to eat from my family. Whether it's your mom, your grandmother or the favorite baker in your family, there's always someone who is trying to show their love by feeding you. It's sweet, but it can be difficult to navigate politely if you are trying to control how much you eat.

SOLUTION: If you are gifted with sweet treats, share the love with other family members and friends. If you are at a dinner party and you don't want seconds, just be kind and direct. Try an "Oh, it was so good and I'm so full, I just couldn't have another bite." Try and remember most people have good intentions and are only trying to make you happy with food. They aren't trying to sabotage your weight. If you do think someone is trying to interfere with all of your hard work, read my article about food pushers.

8. I just don't have motivation. You just don't wake up with a spark or desire to tear up the gym. You see other people really into it but it's just not you. You even wish you were full of motivation to torch the calories, but nothing really does it for you. What do you do?

SOLUTION: If you don't have the motivation, but you want to find the motivation, that's a good start. Identify your biggest WHY. What's the one reason you want to live a healthy life? Is it for quality of life? To live as long as possible? To be more self-confident? To like clothes again? To have more energy? Get clear on your number one reason to get healthy and then plaster it on a piece of paper where you can read it daily. My next best motivation tip is this: Just fake it 'til you make it. Sometimes, it's the getting started that keeps us stuck. Once you start, it's much easier to keep that mojo going!

9. I eat great all day and then ruin my great decisions at night with snacking. Nighttime comes with a few challenges for most people. Sometimes it's the time of the day when you relieve stress. Sometimes, it's when the TV comes on and your butt gets on the couch. Let's face it, it's fun to snack and if we eat dinner at 6, we can get hungry again at 9 p.m. So how do we stay out of the pantry?

SOLUTION: Eat a healthy snack that fills you up. Don't think you have to stop eating for four hours before you go to bed. Just choose a snack wisely. One of my favorites is creamy Greek yogurt with some frozen berries and some nuts like walnuts or almonds. It's delicious and can totally curb my appetite from snacking or revisiting the pantry multiple times. Another one of my go-to snacks is healthy air-popped popcorn (not the microwave in a bag stuff). Popcorn is full of fiber and fulfills the need to munch along with your favorite show, and it won't set you back in calories.

10. I just like sugar too much. Ahhhh, the sweet tooth. I have one too. It can really sabotage your efforts if you have trouble controlling your portions. My first bit of advice is to stop thinking you have to cut out all sugar in order to hit your goal weight. You don't have to go cold on sugar. Just do this instead...

SOLUTION: Of course, you have to watch portions if you want to lose weight, but you don't have to give up sugar or totally ignore your sweet tooth. Make healthier desserts instead. I have loads of healthier desserts on my website Get Healthy U for free. Learn how to make all of your favorites a little bit healthier.

11. Eating healthy is expensive. Yes, it can be but it doesn't have to be. There are lots of workarounds!

SOLUTION: Eat foods that are in season. When certain fruits and veggies are in season, they are less expensive. If some fresh produce is still too pricey, (like berries) opt for frozen produce. It's less expensive and still healthy. Lots of foods you can buy at the store are less expensive if you make them yourself like kale chips or energy bars.

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Ten weight loss myths

So much is said about losing weight that it can be hard to sort fact from fiction. Here's the truth about 10 common weight loss myths.

1. Starving myself is the best way to lose weight

Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer term weight gain. The main problem is that this type of diet is too hard to maintain. Your body will be low on energy, causing you to crave high-fat and high-sugar foods. When you finally give in and eat those foods, you will often eat more calories than you need, causing weight gain. 

2. A radical exercise regime is the only way to lose weight

Not true. Successful weight loss involves making small changes that you can stick to for a long time. That means building regular physical activity into your daily routine. Adults between 19 and 64 should get at least 150 minutes of physical activity – such as fast walking or cycling – every week, and those who are overweight are likely to need more than this to lose weight. To lose weight, you need to burn more calories than you consume. This can be achieved by eating less, moving more or, best of all, a combination of both. 

3. Slimming pills are effective for long-term weight loss

No, they're not. Slimming pills alone will not help you keep the weight off long term. They should only be used when prescribed by a doctor.

4. Healthy foods are more expensive

In fact, healthy foods are not necessarily more expensive than their unhealthy alternatives. You'll typically pay more for a high-fat, high-salt ready meal than you would if you had bought fresh ingredients and made the meal yourself.

5. Foods labelled 'low fat' or 'reduced fat' are always a healthy choice

Be cautious. Foods labelled "low fat" have to meet legal criteria to use that label. Labels such as "reduced fat" do not have to meet the same criteria and can be misleading. A reduced-fat snack should contain less fat than the full-fat version, but that doesn't automatically make it a healthy choice: it could still contain a lot more fat than, say, a portion of fruit. Low-fat foods also sometimes contain high levels of sugar. 

6. Margarine contains less fat than butter

Margarine and butter contain different types of fat. Margarine is usually lower in saturated fat than butter. But it's more likely to contain hydrogenated fats. Hydrogenated fats, also called trans fats, may be more harmful to health than saturated fats. To lose weight, and for a healthy heart, reduce the amount of saturated and hydrogenated fats you eat. If oil in margarine has been hydrogenated, this has to be listed on the ingredient listing on packaging, so check labels carefully. 

7. Carbohydrates make you put on weight

Eaten in the right quantities, carbohydrates will not cause weight gain. A 2003 study published in the New England Journal of Medicine concluded that dieters on the best-known low-carb diet, the Atkins diet, tended to lose weight not because they ate fewer carbohydrates, but simply because they ate less overall. Eat whole grain and wholemeal carbohydrates such as brown rice and wholemeal bread, and don't fry starchy foods when trying to lose weight. 

8. Cutting out all snacks can help you lose weight

Snacking isn't the problem when trying to lose weight: it's the type of snack. Many people need a snack in-between meals to maintain energy levels, especially if they have an active lifestyle. Choose fruit or vegetables instead of crisps, chocolate and other snacks that are high in sugar or saturated fat.

9. Drinking water helps you lose weight

Water does not cause you to lose weight, but it does keep you hydrated and might help you snack less. Water is essential for good health and wellbeing. Sometimes thirst can be mistaken for hunger – if you're thirsty you may snack more. The Department of Health recommends that we should drink about 1.2 litres of fluid every day. 

10. Skipping meals is a good way to lose weight

Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume or increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and poor nutrition. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain.

Losing Thigh Cellulite Just Got Easier

Cellulite for some individuals, is similar to an undesirable guest that won't go away. Regardless of the extent to which you starve yourself or activity, it appears the dimply regions in your thighs and backside are there to sit tight. Losing it might be troublesome in light of the fact that you subscribe to a percentage of the stories related to disposing of it. Here are some of them.
                                                        

1.only overweight individuals can get cellulite.

This is not genuine. To comprehend why, you have to distinguish the way of cellulite. It is not typical fat, yet a mixture of fat, water and poisonous substances that ought to have been

ousted from your body. Rather, it structures into a greasy tissue that gets caught in spaces between your septa - or connective tissues. In light of this, it is harder to uproot. Some ladies

have a hereditary inclination to be more helpless to cellulite, so regardless of the fact that you're fit and slim, you may in any case wind up with a few pockets.

2.cellulite is just found on your rear end and thighs.

It is likewise found on your stomach, arms and neck. It is described by the lumping and dimpling of your skin, very much alike to an orange's skin.

3.dairy and broiled sustenances make cellulite.

As said, it is ascribed to your hereditary cosmetics and not so much to your weight. Studies have demonstrated that cellulite relates more to your muscle to fat quotient than to whatever else might be available. In spite of the fact that eating methodology is a contributory component in its era, it doesn't essentially make cellulite.

4.cellulite creams can wipe out cellulite.

A few creams case to wipe out the cellulite by smoldering the fat underneath your skin. At the same time the thing is, there are no therapeutic studies that affirm this. The best that these creams can do is to enhance the presence of the skin, making it less dimply and making a smoother appearance. Then again, the cellulite is still there, slinking underneath.

5liposuction can evacuate cellulite.

Cellulite, being subcutaneous fat, would be tricky to evacuate with liposuction. Some individuals even whine that the liposuction expanded the dimples and made the folds more extreme looking. Liposuction is, best case scenario, just a speedy alter however won't give a long haul answer for cellulite.

Interested in Losing Weight?

What You Need to Know Before Getting Started
Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.

A healthy weight loss program consists of:

• A reasonable, realistic weight loss goal
• A reduced calorie, nutritionally-balanced eating plan
• Regular physical activity
• A behavior change plan to help you stay on track with your goals

We want to help you with each of these components.

Keep in Mind

• Calories count
• Portions count
• Nutrition counts
• Even a small amount of weight loss can lead to big health benefits
• Strive to develop good habits to last a lifetime
• Discuss weight loss with your doctor before getting started

Getting Started

• Check your Body Mass Index(link is external) (BMI) - an indicator of body fat - and see where it fits within the BMI categories.
• Discuss weight loss with your doctor and decide on a goal. If you have a lot of weight to lose, set a realistic intermediate goal, maybe to lose 10 pounds. Remember that even a small amount of weight loss can lead to big health benefits.
• Estimate your calorie needs. Using USDA's online Adult Energy Needs and BMI Calculator(link is external), you can determine the number of calories needed each day to maintain your current weight. To lose about 1 pound per week, subtract 500 calories each day from the daily amount. To lose about 2 pounds per week, subtract 1000 calories daily.
• Score your current food intake and physical activity level using MyPlate SuperTracker. Taking a good look at your current habits will help you determine what changes you might make as well as what you are doing right.

How Do I Know Which Weight Loss Plan is Right For Me?

• Keep in mind that you want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term "diet" that you "go on" and then "go off" is not the answer to long-term weight management.
• In choosing how to go about losing weight, keep in mind key habits of people who have lost weight and kept in off. These people are called "Successful Losers" by the weight control experts who have studied them.

Key Behaviors of Successful Losers*

• Getting regular physical activity
• Reducing calorie and fat intake
• Eating regular meals, including breakfast
• Weighing themselves regularly
• Not letting small "slips" turn into large weight regain

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Tips To Get Latest Information On Weight Loss

                                 
We have to comprehend that, calories are simply a little piece of the greater comparison. Hormones choose your weight. When you comprehend this, you are prepared to situated your weight reduction objectives and make an arrangement for arriving at them. Be that as it may before you settle on discovering an eating methodology that works or are prepared to enlist for a get-healthy plan, here are a couple of tips that you have to take after:                                      

As our lives are constantly on the go, we have a tendency to search for something that fits in with our ordinary routine effectively. Craze eating regimens are only tricks which let you know that tallying carbs or consuming a large portion of a grapefruit is going to top you off effectively. You are tuned into mechanically accept that you are not going to be ravenous and this will really help you get more fit, quick! 1. Take a gander at rumored web journals  Weight misfortune in India has turned into a real wellbeing concern. Most grown-ups and children nowadays are overweight or large. Being overweight has been deductively connected to disease, coronary illness, liver infection, joint pain and diabetes. It can turn into a friendless and confounding trip and off and on again you may wind up not recognizing what to do. Attempt and read websites for enthusiasm and important data which will help you accomplish your objectives securely and viably.

2. Exploration weight reduction tips - There is no preferable approach to shed pounds over by discovering the right kind of data. Verify that you have enough data in the bank for referral purposes. On the off chance that you are unsure of discovering the right data on the web, address a dietitian or an advisor who will provide for you the data you require and most likely has all the right responses for all your inquiries. There are truly a couple of restorative destinations that will manage giving data. Verify they are generally presumed on the off chance that you anticipate after those tips.

3. Read Success Stories - Success stories dependably serve as an impulse to individuals who are looking to shed pounds, blaze calories and get the body they are yearning for. These examples of overcoming adversity typically will help you in additionally discovering what may work for you and what may not. It could be another supper arrange, or preparing for a marathon or simply getting included in a fun action. Anyhow, verify that these examples of overcoming adversity are genuine and are not simply promoting contrivances.

Don't think all that you read either. What may have worked for the other individual may not so much work for you. Everybody's digestion system is distinctive and you have to channel the focuses that work for you and take a shot at them.

4. Check Online discussions - Now that you have at last chosen to get in shape, and are really organized in how to get thinner, the last step is to discover the right help supportive network. It doesn't fundamentally must be individuals whom you know or your companions however you could likewise look at discussions online where individuals examine weight reduction issues and other related issues. Discovering help keeps you persuaded in the long haul.

There are diverse manifestations of assets accessible online and logged off, make a point to tap in the opportune place and get the right data. After all you need to get in shape in a sound manner.

                           

5 Tips For Timing Your Meals to Maximize Fat Loss

Your mother always told you that breakfast was the most important meal of the day -- but does it matter when you eat it? And what if your dinner time fluctuates wildly from day to day? Does meal timing actually matter? Yes! Eating at the appropriate times throughout the day will help maximize fat burning, avoid hormonal interference and keep hunger at bay. Here are five tips so you can time your meals to maximize your results.

Start Off on the Right Bite: There's a good reason why I tell patients to eat within one hour of rising. A study from 2005 found evidence that people who skip breakfast compensate later in the day with more refined carbohydrates and fats and fewer fruits and vegetables. Skipping breakfast was also associated with significantly higher fasting cholesterol and impaired insulin sensitivity post-meal.

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Eat Less But More Often: By eating smaller meals more frequently (i.e. approximately every three hours), you will help maintain a steady level of blood sugar throughout the day, which is important. Meal frequency may also have a positive impact on your body composition. One older study found that an increase in meal frequency lowered overall body mass in men and had a positive impact on energy levels through the day in both genders. Another study found that spreading out your food intake into many small meals keeps you fuller, longer during the day and also sustains fat oxidation (a.k.a the use of fat as fuel) at night.

Lunch Early: A study published in the International Journal of Obesity found that consuming meals earlier in the day was associated with faster and greater weight loss. Research scientists monitored the eating habits and weight loss success of 420 overweight Spanish participants on a 20-week diet program. Participants consumed about 40 per cent of their daily calories (roughly 550 to 570) at lunch. In the end, the group that ate lunch after 3 p.m. lost an average of 17 pounds compared with a 22 pounds in the early-lunch group. The late lunch eaters consumed fewer calories during breakfast and were more likely to skip breakfast than early eaters, which can cause it's own problems. The late lunch group also had lower insulin sensitivity, a risk factor for diabetes and weight gain in general.

Aim for the Same Dinner Time Daily: An older study published in the Journal of Personality and Social Psychology manipulated "dinner time" for 22 obese and 24 healthy-weight individuals to determine whether eating behavior changed when standard mealtimes were altered. They found that the obese group ate more when they thought they were eating after their regular dinner hour than they did when they thought that they were eating earlier.

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Skip the Sugar, Not the Meal: Skipping a meal entirely causes a blood sugar imbalance and raises levels of the stress hormone cortisol, which in turn has a host of negative consequences (from increasing belly fat to disrupting insulin receptors). So despite a busy schedule preparation truly is key when it comes to fat loss.

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New Life After Losing Weight – Dealing With a New Slim Body

When you lose weight, you may (and probably will) have different likes in certain things than you ever did before you lost the weight. These different likes mostly pertain to certain clothing, or even certain lifestyle activities such as going out to bars and drinking, or going out to fast food restaurants. All of these new changes can take a toll on your life and can even cause you to forget who you are. But that’s okay, and it’s nothing out of the ordinary. All you have to do is just start over again, basically from square one, and it may seem hard at first, but it is doable.

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In reality, you are a brand new person. People who lose weight might forget who they are sometimes because they’re now able to dress differently, and even wear anything they want, unlike before they lost the weight when their choices were more limited. They may get compliments they never heard before, and may or may not know what to do with them, or how to take them. Most importantly, they’re now making healthychoices that they never did before. So, this in itself takes a big toll. But, it’s a good toll!

You have to learn how to handle it. It takes time and practice of course, but eventually you get there, and you learn how to find your old self in your new skin, just with different likes than you had before. It’s important not to lose yourself completely after you lose weight, because that can happen. I know that can happen because it almost happened to me. When I lost weight, (going from 225 pounds down to 159 pounds) I didn’t know who I was anymore. I was finally skinny for once, and could wear whatever I wanted! So with that being said, I thought I was able to BE anyone I wanted! Anyone but my old self at that. Why would I ever want to be her again? That was my one mistake when I lost the weight.

So, what does this all mean? Well, all my life before my weight loss I was always kind of hidden from the crowd. I never wanted to be seen either, because I was never confident in my body size, or even my looks. I was always that girl who was “friends” with the popular and beautiful girls, but I was never ONE of them. No one really knew who I was. So when I finally lost the weight, and the attention was all on me for once, I didn’t handle it in the best way. I actually didn’t know how to handle it at all. I acted like someone who I wasn’t, just because I never had the chance to be that kind of person.

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For some reason, I thought I was supposed to act that way since I was now one of the thin girls. I thought my personality was supposed to match my looks, but it didn’t. And that way of thinking is really stupid actually, but at the time, that is what I thought. Later on, I did realize that’s not how I was supposed to live, and I am lucky that I figured it out. For a while, I was being the girl I thought everyone expected and wanted me to be. I was now pretty and looked good, so I thought I was supposed to “act the part” and play “hard to get” with all the guys. In reality, I’m actually not even into guys but that’s another matter in itself!

It was a stupid idea to act in that way and I was miserable doing it. I didn’t understand when I was out at the bar and looking GREAT, why I was feeling so miserable inside. This happened for a while and even though I was LOOKING great, I wasn’t FEELING great at all. That was the one thing I needed to fix. I also thought I was supposed to dress how everyone expected me to dress, instead of wearing what I liked. I guess I went through a lot with my weight loss, and maybe not everyone necessarily deals with hardships like what I’ve been through but I’m sure some people do and that I’m not the only one.

Who I really am is a person who was never into any of that girly stuff, or looking girly either. I was always the tomboy and the sporty girl. I’m fun and I make people laugh but when I had my new body, I thought all of these other things were unattractive, or “unfit” for the new person that I was, so I tried to do away with them.

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In losing the weight I almost lost myself and that was one of the scariest things ever. I don’t want that happening to anyone else out there and if it does, then I just hope that this article can provide some help to keep the perspective on your old self, as well as dealing with your new one. It’s important to know that it is completely normal if this does happen to you. But luckily, I did re-find myself. Now I am more comfortable and confident than ever! I just want people to know that no matter how sexy the clothes you wear, how hot you look, how beautiful you are, or how many compliments and attention you get, make sure to never lose that special person who was in your old skin, before you lost all the weight, because THAT person is so very special!

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