How To Stay Motivated To Lose Weight

Have you noticed that when you start your weight loss journey, you’re extremely motivated? This is because you’re just starting out, and you’re really excited.

This is because you’re excited, however what happens is that yot you realize that you’re not going to lose weight and that honey moon period excitement wears off, and then you become less motivated.

When this happens you’re less eager to make the dieting and exercising sacrifices to to lose weight.

That is why its so important to learn how to rekindle that excitement and motivation and stay motivated.

 

How To Keep Motivated

1. Give Yourself Short Term Victories

One of the reason the excitement wears off is because you realize the pace that you’re losing weight and you realize your goal, and you realize the time it takes you achieving your goal is very far away and that is why it’s good to give yourself shorter term smaller goals.

1. Create A Reasonable Diet

You will be fired up when you first make the decision to lose weight, but that fire will cool down a bit. You want to have a reasonable diet that you can maintain even when that fire cools down.  This is why its important to take on a diet that is extreme because as the weight loss honey moon period ends you may not be able to maintain your overly strict diet.

 

3. Visualize The Benefits of Achieving Your Weight Loss Goals

Find ways to remind yourself of your why that is uplifting, positive, and motivating. If you’re able visual some of the benefits of achieving your weight loss goals it can be very motivating and encouraging, and can inspire to keep going on your weight loss journey. That is why its good to periodically visualize the benefits of achieving your weight loss goals.

 

2. Create A Reasonable Work Out Regime

It’s also important to create a workout schedule that you can maintain long-term because similar to dieting, you may become not as excited about losing weight as you were when you first started, and you need a workout regime that you can maintain even when you’re in a less excited state.

 

 

 

4. Create Structure

Understand weight loss is about creating structure and consistency.  Whenever something happens that throws you off your routine try to learn from it so that it doesn’t happen again in the future.

 

5. Give Yourself More Immediate Gratification

It can easy to lose motivation when you have weight loss goals that are in the distant future. Each exercise that you do seems a small drop in the bucket from achieving that far-off future goal.

 

6. Learn From Your Mistakes

Part of staying motivated is stopping the things the demotivate you are that take the winds out of your sails, which are setbacks. When you experience a setback, your morale can take a blow; that’s why it’s important to learn from setbacks.

Does HIIT Help You Lose Weight

Does HIIT help you lose weight. HIIT is great for weight loss is because HIIT is all about working out at a high intensity in short burst, and there many ways that working out at high intensity promotes weight.

Why HIIT Is So Effective For Weight Loss

1. Burns More Calories

The reason why it’s so great at burning calories is that it requires more energy to exercise at a high intensity compared to low intensity. That is why more exhausted after exercising at a high intensity than a lower intensity because you’re you used more energy.

Simply put, calories are units of energy. When the body consumes more calories than it needs, the leftover energy becomes stored energy (otherwise known as fat.)

Therefore when you do high-intensity interval training exercise, and it requires more energy to perform, you’re burning for energy, calories, and eventually more fat.

 

2. EPOC

When you exercise at a high intensity, you don’t just burn calories during the exercise process itself; you continue to burn calories post-exercise.

This process is called EPOC or Excess post-exercise oxygen consumption.

Now there are a lot of mixed opinions about how much weight that you actually burn. On the high side, people say you can burn blank calories, and on the low side, people say you can only burn blank calories.

However, keep in mind there are blank calories in a pound. Even on the low end, your burning calories. Even burning blank calories, the 3 to 4 days you exercise a week can add up over time.

 

3. Very Time Efficient

Not only is HIIT great for burning calories, but it burns calories in less time. As already stated, calories are units of energy. Because you are working out a higher intensity, you will use more energy/slash burn more calories than if you did a lesser intense activity for that same amount of time.

 

What Is HIIT

HIIT is when you do exercises where there are high intensity burst followed by rest breaks.  An example of HIIT would be sprinting for 1 minute, then walking for 2 minutes, and then sprinting for another minute and so on. In this example the 1 minute sprint is the high intensity activity the 2 minute walking is the rest period.

The Purpose of the Rest Period

The purpose of the rest period is so you can recharge for the next high-intensity burst. If you were working out for high-intensity non-stop, the exercise would not last long.  In these rest periods, you may stop working out entirely or do a less intensive workout.

 

Great HIIT Exercises For Weight Loss

Almost any exercise can be turned into a high-intensity exercise by increasing the speed and pace you do it at. For example, jogging can be turned into a high-intensity exercise by picking up the pace and sprinting.

Now some notably popular HIIT exercises include.

 

 

What Is The Keto Diet

The keto diet is one of the most, if not the most, popular diets in the world. It’s a diet that has been backed by many doctors and scientists alike.

So the question becomes, why has the keto diet been successful for so many when other diets have not?

Now the simple and short answer to the question of why keto has been so effective compared to many other diets is that it is so effective because it makes your body more effective at burning body fat.

How Does the Keto Diet Make Your Body More Efficient At Burning Fat?

To understand how the keto diet makes the body more efficient at burning fat it’s important to understand where and how the body gets energy.

The body gets its energy from the proteins, carbs, and fats it consumes. Now all energy sources are not created equal. The body can extract energy out of some sources easier than others.  The easiest source for the body to get energy from is simple sugar.

This is why if you’re eating a diet high in carbs where you’re constantly eating carbs they body won’t bother as much to burn stored fat, because it has fresh new supply of carbs that are being consumed that it can get energy from.

When you deprive your body of its primary energy source and then replace the primary source from carbs to fat, it must adjust physically. That is ketosis, where the body makes a physiological change, adjusts, or adapts by going through a physiological change called ketosis to where it can get energy from fat. With ketosis, ketones develop, making the body better able to withdraw energy from fat. Now that stored pesky stubborn fat is no longer safe because the body is more geared to burn fat, than compared to when you had a diet where you were taking in a lot of carbs.

Ketosis is great because if makes your body more efficient at burning fat.

Studies show that the keto diet can be good for weight loss (1).

What Should Meals Look Like With The Keto Diet

It doesn’t take a huge amount of fat content, as many fats are very calorie-dense.

Is Fiber Good For Weight Loss?

Fiber consumption may aid in weight loss. The reason why fiber is great for weight loss is because fiber fills you up at virtually no calorie expense.

Weight loss is all about creating a calorie deficit where an individual is taking in a lower amount of calories than that individual is burning. Since fiber can fill you up with virtually no calorie expense, fiber can help you achieve that calorie deficit.

How Is Fiber Able To Fill You Up At Virtually No Calorie Expense

The reason why fiber is great for weight loss because it’s hard for the body to break down. You see calories are units of energy that are extracted out of the foods we eat. When we take in to much energy or calories the excess energy is stored as fat.

Now because the body has a hard time breaking down fiber it is for the most part unable to extract energy out of fiber. Therefore fiber travels through the body taking up space in your system and thereby filling you up but it doesn’t contribute virtually any calories to the body.

Now not all fibers are created the same. Two fibers that are great for weight loss

There are 2 main categories of fiber soluble fiber and insoluble fiber.  Soluble fiber has the ability to absorb liquids insoluble fiber does not. We go over how each category of fiber can aid in weight loss.

Soluble Fiber (Absorbs Water)

Soluble fiber is not just great for weight loss because it is filling and has virtually no calories. It’s also great for weight loss because it has the ability to absorb liquids. This capability gives soluble fiber the potential to be very weight loss friendly.

Insoluble Fiber (Does Not Absorb Water)

Insoluble fiber does not absorb water like soluble fiber does. But it’s still great for weight loss because it travels through the body mostly intact, taking up space but not contributing a lot of calories.

 

Great Fiber Rich Foods That Are Good Weight Loss:

Apples

Bananas

Oatmeal (soluble fiber

(Many foods have both soluble and insoluble fiber)

 

Studies

 

Fiber consumption can contribute to better weight and health management (1)(2)(3).

Is Chicken Good For Weight Loss?

Chicken has the potential to be great for weight loss because it’s very filling and relatively low in calories. For example, a grilled chicken 3-ounce breast only contains 102 calories, and a single chicken breast has the potential to be very filling. 

Weight loss comes down to consistently taking in a lesser amount of calories relative to that what is being burnt, so foods like chicken that are both low calorie and filling have the potential to be great for weight loss.

 

Preparation

How you prepare chicken can decide whether is a weight loss friendly meal or not, and with chicken less is always more.

Depending on you how prepare chicken, it can eat away at its ability to weight loss-friendly; for example, when you fry chicken, you are cooking in calorie-dense oils that can dramatically increase the calories overall. When it comes to the preparation of the chicken from a weight loss perspective, usually the lesser ingredients, the better. However, if you one to add things, add them in moderation. If you start to prepare chicken with to many high calorie ingredients it can stop chicken’s ability to be weight loss friendly. There are a variety of ways you can prepare chicken where it will still be weight loss friendly.

 

You want to remove the chicken skin. Removing the skin will help lower calorie count of the chicken.

Chicken is one of the best protein sources or one of the most abundant protein sources.

Protein can help reduce ghrelin which is a hunger hormone.

Proteins potential to reduce someone’s apetite is not just hypothetical various studies show that protein is great at reducing appetite. Chicken is one of the best sources of protein.

 

Protein has been shown to both make you increase periods of fullness and also it has been shown to diminish appetite, both of the abilities that chicken has can ultimately result in lower consumption of calories which can lead to weight loss.

One of the reasons chicken is great for weight loss is because chicken is packed with protein.

How To Stop Stress Eating

Stress can cause unhealthy eating and weight gain because you will turn for food comfort to relieve yourself from the stress when you’re stressed. When this happens, a lot of unhealthy eating can occur because you’re in a more impulsive state.

Stress’s effect on bad eating is not hypothetical. There are studies that show a link between cortisol, which is a chemical that is released when you’re stressed and bad eating.

There is one chemical, in particular, cortisol which is released and upon times of stress, and there have been studies that have shown a link between cortisol and unhealthy eating practices.

Stress eating may seem purely emotional but keep in mind emotions are chemical reactions, in when you’re stress and then you turn to eating keep in mind that they’re a lot of chemicals at play.

How To Stop Stress Eating

– Find alternative ways to deal with stress or find outlets for your stress. An example of an outlet for stress is exercising, exercising can be a great way to deal with    

– Learn what causes you to stress, and then find better ways to deal with or avoid these triggers so they don’t cause you stress.  Keep in mind it may be a single even that causes you stress you may just have a natural anxiety.

– Have a morning routine. If you have a morning routine where you can prepare for the day physically and mentally, it can reduce  the stress you feel that day.

– Get professional guidance on how to deal with stress.

– Always keep going, never just sit in wallow dwell on whatever is stressing you out because chances are you will stress yourself out even more.

– Practice centering your mind. There are studies that show that meditation can lead to a reduction in binge eating and emotional eating (1)(2).

Are Apples Good For Weight Loss

The answer to the question “are apples good for weight loss” is “yes”,because apples are filling and low calories as medium size apple contains 95 calories.

Now to understand why apples would be great for weight loss its important to understand what causes weight loss. Weight loss is caused when you have a diet where you’re taking in less calories then you’re burning.

Low calorie filling foods like apples can help you achieve this type of diet, because they can fill you up at little calorie expense helping to keep the calorie intake of your overall diet to a moderate amount.

Apples aren’t just great for weight loss because there filling and low in calories, there also great for weight loss because they have plenty of nutrients and are a decent source of energy. This is important because on a weight loss diet you want to be getting plenty of nutrition and have energy as well.

How Are Apples Able To Be So Filling Yet Be So Low In Calories?

In the above section it was mentioned that one of the reasons apples are great for weight loss is because they can fill you at little calorie expense. Apples ability to be filling despite being low in calories can be explained in the 3 reasons.

High Water Concentration

One of the main reasons apples are so filling but yet are so low in calories is because of their water concentration. As water has no calories and is filling to consume. Therefore, foods with a high water concentration tend to be low in calories and filling to consume as well.

Apples are made of up to 86 percent water content.

 

High Fiber Content

As you may already no calories are units of energy.

It’s hard for the body to break down fiber and extract energy. Fiber passes through the body largely intact, and fiber has almost no calories and fiber is filling when it’s in your system. Therefore foods that have fiber contents tend to be very filling and lower in calories and great for weight loss.

 

Contents That Contain Calories Are Found In Small Amounts

Not all contents found in apples have no or almost no calories, like fiber and water content found in apples.  Apples also have sugar, which has contents. But these contents that have calories are found in very small amounts, quantities, or grams.

 

Studies

Apple’s potential to be great for weight loss is not just theoretical. There are many studies that show a link between apples and various contents found in apples and weight loss.

Research has revealed a possible association between better weight management and fiber (1)(2)(3).

-This study show fiber, which, as been mentioned before, is a content found in apples, is great for weight loss.

Recapp:
Apples have the potential to be great for weight loss because they can fill you up at very little calorie expense. There are studies that show a link between apple consumption and weight loss.

 

Not A Sure Thing

Earlier it was explained that apples are very filling and low calories making them great for weight loss.

Now although apples are a weight loss-friendly food, that doesn’t guarantee if you eat apples, you’re going to weight loss because weight loss doesn’t come down to if you’re eating one food or not. It comes down to the combined calorie intake of all the foods you eat. If the calorie intake of the foods you eat is less than what your body burns, then you will experience weight loss.

Why Patience is Important For Weight Loss & How To Build Patience

When you start your weight loss journey you will be bouncing off the walls the of excitement but as you will soon fine weight loss is a tedious process and many can’t stick to there weight loss once the honey moon excitement wears off.

The ability to stay patient after the honey moon excitement wears off, will often separate the successful people from the unsuccessful people.

When losing weight, your level of patience may be the deciding factor of your weight loss success.

It’s important to be patient both with the weight loss process itself as weight loss is a slow process, and it’s also important to be patient with yourself when you have setbacks.This article will discuss how to become more patient with the process and how to become more patient when you make mistakes.

How To Become More Patient

1. Don’t Get frustrated

When you cheat don’t get frustrated, understand the weight is about carving out a system that works for you and that system comes through trial and error.

2. Look On The Bright Side

When you do make mistake you are always learning more about yourself and even its a mistake that you made before its being reaffirmed.

3. Recognize If You Need To Weight Loss On The Backburner

For some it may be motivational to see your weight and get constant feed back for others it may be good to put weight loss on the backburner and take the emotion out of weight loss.

4. Create Diet You Live With

You need to take your time create diet that satisfies you.

5. Give Yourself Smaller Short-term Goals.

Waiting to achieve a weight loss goal for a substantial amount of weight loss in the far off future can be quite a weight. It could be beneficial to make smaller shorter term weight loss goals.

If you’re on a slow and steady diet, it can be a little frustrating.  Because sometimes you feel like you are moving at a snail’s pace and want to lose weight tomorrow.

However, the fact that your diet is so slow in steady may be the very reason why it is more likely to work long term.

There are studies that show many people regain weight after losing it (1). A lot of it has to do with the fact people aren’t able to sustain their weight efforts.

So don’t gripe about the fact it’s taking you a long time to lose weight. Reframe it to where you are proud of yourself for being able to maintain a downward weight loss trend for so long because that means you found a system that works for you that you can maintain.

 

How To Be Patient With The Process Patience

 

• Work To Improve Yourself In Other Areas

Often, if you’re improving yourself in other areas alongside weight loss, it can take the pressure and the focus off weight loss.

 

Do Things You Enjoy

For example, if you’re planning to go on a vacation, but you want to lose some weight first, try to lose the weight, but don’t let that stop you from going on vacation if you don’t, the reason being is that weight loss can be a sacrifice, so you want to make sure you’re getting some enjoyment.

 

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Being Patient When you Make Mistakes

Weight loss is a skill. Like any other skill, you will more than likely be bad at it when you start it.
However, if you’re impatient, it can quit before you have time to learn from beginner mistakes and be good.

People often think of being impatient as angry, but it can be overly upset and demoralized because of a weight loss mistake.

Is Oatmeal Good For Weight Loss?

Oatmeal has the ability to help promote weight loss.

Now, to understand why oatmeal can be great for weight loss, it’s essential to understand what causes weight loss. When you’re taking in less calories a day compared to what you’re burning, or when you have a calorie deficit, to put it another way, it causes weight loss.

Foods like oatmeal can help you achieve a calorie deficit because oatmeal is very filling and is relatively low in calories.

Oatmeal not only provides you fullness at little calorie expense, but it also can provide you long-lasting energy and great nutrition, making oatmeal a perfect food to make apart of your weight loss diet.

You can eat a bowl of oatmeal in the morning and be kept full and have energy well into the day.

A 1/4 cup serving of pre-cooked dry steel-cut oats contains 150 to 170 calories, which is not alot of calories considering the fact you can make a meal out of oatmeal alone.

Because oatmeal is so low in calories, there is room to add sugar or other sweeteners in moderation, and it can still be a relatively low-calorie & weight loss friendly meal. 

However, adding excessive amounts of sugar or other calorie-dense sweeteners will begin to diminish oatmeal’s ability to be weight loss friendly.

 

How is oatmeal able to be filling and yet be low in calories?

 

In the above section, it was established that oatmeal is a weight loss-friendly food because oatmeal can provide long-lasting fullness and energy at little calorie expense. It’s now important to understand how oatmeal is able to be so filling, and such a great source of energy and yet be so low in calories.

Oatmeal’s ability to be weight loss-friendly has a lot to do with its fiber content as fiber is a great appetite suppressant and has nearly no calories making fiber a very weight loss friendly content.

Now there are two major categories of fiber: insoluble fiber (which can not absorb water) and soluble fiber (which can absorb water).

Oatmeal has both insoluble and soluble fiber.

Soluble fiber and its ability to absorb water really elevates oatmeal’s ability to be a weight loss friendly food.

You see, when you prepare oatmeal by boiling it in water, the soluble fiber content of the oatmeal will absorb the water.

Water is filling and has no calories, so when the water is absorbed into the oatmeal, the water makes the oatmeal so much more filling without adding calories to the oatmeal, ultimately making the oatmeal more weight loss friendly.

Another important thing worth mentioning about soluble fiber is that once soluble fiber absorbs water, soluble fiber will move slower through your digestive system, keeping you fuller longer. That’s why you can eat a bowl of oatmeal early in the morning and can still be full hours later.

To get more information on why oatmeal is so filling, click here.

 

Studies

There are many contents found in oatmeal that have been shown to weight loss friendly.

Fiber has been found to have the potential to be weight loss friendly (1)(2)(3).

Water has been shown as well to have the potential to be weight loss friendly.

 

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How is oatmeal able to provide such long-lasting fullness and yet be so low in calories?

 

 

 

 

coming soon

 

 

 

 

 

Here is a list of other foods that can possibly help with weight loss:
•Bananas
•Spinach

Also, get health benefits of these various foods:
•Chia Seeds

 

 

How to Maintain Weight Loss Long-term

It’s important to understand that being able to lose weight and being able to lose weight and keep it off is not the same thing.  There is a study that shows that 80 percent of people who lose weight gain it back.  In this article we teach you to create long-term weight loss success.

Your whole or entire approach has to be different when you are trying to lose weight and keep it off.

Anybody can lose weight, but it takes a certain understanding to lose it off and keep it off completely. In this article, we will talk about what you need to learn or know to lose weight and keep it off completely.

 

How To Create a Sustainable Weight Loss Lifestyle

 

1. Change Your Mindset About Weight Loss

Focus on your consistency, not your weight. Don’t get caught in the day to day up & down roller coaster about your weight. Look at things big picture how well are you at maintaining your day to day weight loss habits, and what could you do to improve your consistency.

A lot of people are very short-sighted or have a very narrow vision when it comes to weight loss. For example, let’s say hop on the scale and see a number there so focused on how do I lose this extra weight and get it down to my normal number instead of asking why did I gain this weight in the first place and is this the first time this has happened or is this a trend.

It’s important to understand that weight loss success is not about achieving a specific number. It’s about achieving a certain lifestyle.

If you ask a person what their weight loss goals are, they will often give you a number. The number is the ideal weight they hope to achieve.

However as we already indicated, studies have shown that around 80 percent of people who lose weight gain it back.

So that person who is saying that their goal is to lose a certain amount of weight, odds are if you were to wave a magic wand and make them their ideal weight, odds are they would gain it back.

What that indicates is that with weight loss, the focus should not be a specific number. The focus should be on creating a sustainable lifestyle.

 

2. Create A Diet That You Live With

Focus on creating a diet that you can live with long-term, not a diet that is going to get your results tomorrow. Because again, let’s say you go on a strict diet that gets you to your ideal weight; if it’s a diet that you can’t maintain, then it’s just a matter of time before you start to regain the weight that you’ve lost. So again, when it comes to diet, we don’t want to focus on the speed of diet of how fast we’re losing weight. We want to focus on consistency in our ability to maintain the diet.

 

3. Learn How To Deal With Negative Emotion

Learn how to deal with negative emotions in a way where you don’t have to resort to eating food.

 

4. Don’t Allow Lifestyle Changes Throw You

Often something will happen in our professional or personal life, where we start to give that more focus, and weight loss takes a back seat. For example, you may have added pressure to reach a certain goal at work. Often when lifestyle changes or events like this occur, we put weight loss on a backseat and focus on the event, and so you no longer care about losing weight or your diet. All your focus is on the goal. You need to realize that you want to maintain weight loss even when unplanned life events happen. Because if every time a major change happens, you stop weight loss, you’re going to be in a perpetual state of weight loss increase and decline. Also, this is why it’s important not to create a diet that is not too strict so when a lifestyle change happens and you’re no longer as enthusiastic about weight loss, you can still maintain it.

 

5. Ask Why

Think about why you have cheated on your diet in the past. Then set up a game plan for dealing with this in the future. Also, every time you cheat on your diet, always ask why.

 

6. Create Structure

Weight Loss is all about creating a structure and routine be mindful of when things throw you off your routine so they don’t throw you off your routine in the future.