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 number 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)

 

Just Because Foods Have Fiber Doesn’t Mean It’s Weight Loss Friendly

Not all foods that have fiber content are great for weight loss.

It’s seems that nature knows how to make foods tasty, low calories, and healthy. However, a lot of people foods are made just for taste and sometimes these foods have fiber, but they have other ingredients for taste in high amounts which can ultimately make them non weight loss friendly. There are a lot of processed foods that have fiber but also have other ingredients.

 

Studies

 

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

Does Listening To Music Help You Workout?

Music does have the potential to aid in weight loss. Listening to music can aid with working out in so many different ways.

Ways Listening To Music Can Aid Working Out

1. Music Can Be Used As an Incentive To Workout

You can limit listening to music to only when you work out as a way to incentivize yourself to workout. What you do is cut off listening to music throughout the week except for the occasions when you workout. Doing this can incentivize you to work out because you finally have the opportunity to listen to music.

 

2. Music Can Help With Last Minute Resistance

You can have every intention of working out, but it can be hard getting off the couch at the last minute. It can be hard getting off the couch when you’re in such a relaxed and comfortable state to get up and do something hard like working out. Rather than trying to pump yourself through self talk to get yourself off the couch and go work out, try to use music. Music can provide that transition, from you being in a relaxed state where relaxing on the couch to a pumped-up state where you’re ready to work out. When you’re on the couch, play some up-tempo music and let the music do the rest. The up-tempo music will put you in a more up-tempo state making it easier for you to get up and go work out.

 

3. Can Make Workout More Enjoyable

Exercising may not be a fun activity because it’s physically demanding. When you’re pushing your body, you could experience physical discomfort; you can also experience negative thoughts. You can start thinking about how hard the workout is and how tired you are. Through the physical discomfort and negative thoughts, you have to will yourself to exercise. It’s admirable to do so but can not be very enjoyable while you’re exercising.

 

4. Can Help You Get More Out of The Work

Music can improve your workout performance so that you get more out of the workout. As mentioned before, listening to music can put you in a happier state where you’re more into the workout.

Listening to up-tempo music can also put you in a more up-tempo state where you’re more pumped, which can improve your workout performance.

 

5. Can Help You Work Out Longer

Not only does music pump you up, so you work out better, but it can help you maintain tempo throughout your workout.

We have very short attention spans and may not be very long for our exercise until we’re tired of exercising and are thinking about something else. Music can keep you engaged by giving your mind engaging stimuli. This will help keep your mind in the present moment to stay focused on what you are doing and make the most out of your exercise.

Is Oatmeal Good For Weight Loss?

oatmeal 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 provide such long-lasting fullness and yet be so 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.

 

 

 

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.

How To Stop Yo Yo Dieting & Dangers of Yo Yo Dieting

yo yo diet

Yo-yo dieting, also referred to as weight cycling, is a process where you lose weight and regain it. Yo-yo dieting is a common problem that many dieters encounter, and it can be very frustrating because you never feel like you have a weight loss system that works for you.

To stop weight cycling, you have to find out “why” you are weight cycling and then come up with a game plan of how to stop prevent from

Once you’ve uncovered the reason you weight cycle (or the “why”), you have to come up with a game plan to prevent yourself from weight cycling in the future. It may be good to keep track of your “why’s” and write them in a journal, as there may be more than one cause of your weight cycling.

Below are a list of common reasons people struggle with weight-loss diets and solutions. See if any of these “why’s” apply to you.

Common Reasons Why People Weight Cycle

 

Why: Not Prepared For New Weight Loss Diet Hunger Attacks
When you start a diet, especially one where you’re eating less, you will likely have to deal with hunger attacks (bouts of hunger).

The reason being is that even when you’re overweight, the body has gotten used to the intake of calories that it takes in and being the size it is, even if it is an unhealthy size. So when you try to lower the number of calories you intake, the body will initially resist.

The body will send hunger attacks, signaling you eat so it can maintain its current size.
It’s important to understand in advance that you will more than likely have to deal with hunger attacks when you start a new diet, so when they occur, you’re not caught off guard.

It’s also vital to tell yourself that these hunger attacks should not occur to this degree forever because it can be very demoralizing when you’re on a diet, and you feel like you’re going to always be this hungry. However, it can take at least 21 days for the body to get used to eating less.  So you have to be prepared and remind yourself that it will not be this way forever.

 

Why: Not Having Enough Engaging Activities
As just mentioned, when you start a diet where you’re eating less, you will likely face hunger attacks. That is why it’s important to have a great schedule full of engaging activities, so you are not sitting around thinking of how hungry you are.

You want to, in particular, identify weak points in your day where food cravings hit you the hardest and come up with an engaging activity that you can do around that time.

 

Why: Having to Deal With Emotional Eating
Emotions can play a huge part in our eating decisions. For example, if you’re stressed out or upset about something, you may turn to food for a little pick-me-up.

Emotional eating can be problematic when on a diet and often contribute to yo-yo dieting or weight cycling. Therefore, to be successful and consistent at dieting, it’s important to learn how better manage the things that trigger you to go into an emotional state and learn how to react better once you’re already in an emotional state.

 

Why: Missing Old Foods That Were Cut From Diet
Often, when people pick a diet, they make one where they cut out the foods that they used to eat, and while there is nothing wrong with this, some people find themselves constantly craving their old foods.

If you struggle with craving old foods that you used to be able to eat, you can work these foods back into your diet. In various ways, you eat these foods in smaller, healthier portions. You can find comparable foods.

That is especially true if you embrace your inner chef. There are various tactics you can use to help incorporate old foods back into your diet. For example, you can eat something before you eat these foods.

 

Changing Your Mindset For Weight Loss

Weight loss is not just about changing physically; it’s about improving mentally as well. A person will not go from a newbie dieter who struggles to maintain a diet & exercise regime for more than a couple of weeks to an experienced dieter who can lose weight and keep it off without some lessons learned and mental growth.

Below is a list of lessons and mental shifts that help speed up the learning curve when it comes to weight loss.

 

Important Mental Shifts For Weight Loss Success

1. Work on Becoming More Positive Towards Weight Loss

Weight loss can test one emotionally. For example, one can get discouraged when they make a mistake or become impatient with the pace at which they’re losing weight. It’s important not to give in to these negative emotions and to stay positive.

 

2. Start Finding The Root Cause

Whenever you have occasions when you cheat on your diet, don’t just kick yourself for breaking your diet and tell yourself you won’t do it again.

Take the time to figure out what happened and why you cheated on your diet. Because if you don’t figure out what caused you to cheat on your diet, chances are you are going to cheat on your diet for the same reason in the future.

Sometimes you may have to think very analytically to find the root cause of why you cheated on your diet.

For example, if you cheated on your diet, maybe the reason is that something happened earlier in the day that put you in an emotional state and your cheating on your diet was a response to that.

Once you identify your triggers, come up with game plans so that these triggers don’t cause you to cheat on your diet in the future.

 

3. Start focusing on Longevity Instead of Short-Term Results

When people decide to start a weight loss diet, they’re often very excited about losing weight, so they choose a diet that will help them reach their weight loss goals the quickest.

Often, they may take on overly restrictive diets that they are not content with in the name of trying to lose weight as fast as possible. It’s important to resist this urge. Because if you are taking on a diet that doesn’t leave you feeling content, it’s very likely that you will quit the diet and regain a lot of weight you have worked so hard to lose.

Instead, create a diet that you can live with, and take your time cultivating this diet. Often it will come about through trial in error with figuring out what does work and what does not work for you.

 

4. Realize Diets Don’t Have To Be Horrible Thing

Its important to realize that dieting does not have to be this horrible thing where you’re constantly eating foods and meals that you don’t like

Sometimes, when you start a diet, it is a good idea to cut out certain foods because they’re too unhealthy. However, in many instances, you can eat the same foods when you’re on a weight loss diet, just in smaller portions to lower the food’s calorie intake.

To fill the hunger void of eating less of the food you like, it’s good to make a fruit, vegetable, or both a part of every meal.

So your meal can consist of the food you like, but in smaller portions and fruit, vegetables, or both.
Fruits and vegetables tend to be nutritious and low in calories.

Therefore, adding fruits and vegetables to your meals will not only make your meals more nutritious and complete, they will also make the meal much more filling without adding a lot of additional calories to your meal, thereby filling hunger void left by eating less of the foods that you like.

Having a diet where your meals consist of food that you like and healthy sides is a diet that is tasting and filling, and this is a diet that you can sustain.
The point is you never have to go without a meal without at least not eating something you like.

Learning to create a diet that you enjoy and that serves the purpose of weight loss may take some time.

 

5. Understanding the Importance of Having A Good Schedule

If you identify a particular time of day when you struggle with food cravings, you want to have something scheduled during that time so that you’re not thinking about food. You want to develop a schedule that helps you achieve your weight loss goals.

 

Meditation for Weight Loss: Benefits & How To

meditation weight loss

When learning to lose weight, we are taught what to do physically. For example, we are taught how to diet and exercise.

However, we’re rarely taught what to do mentally; we are not how to manage our thoughts & emotions and the importance of managing thoughts & emotions.

This lack of focus on how the mind can impact weight loss success is unfortunate because often our lack of control over our thoughts is the very thing that can present one of the biggest challenges regarding weight loss.

A great way to gain more control over thoughts and feeling so that you can experience success with weight loss is through meditation.

 

How Meditation Can Help with Weight Loss

1. Can Keep You More Focused

When you meditate it keeps you present and more focused on achieving objectives and you are less likely to get distracted.  You are better focused and motivated to diet and exercise.

More goal oriented when your mind is focused.

Resist Cravings and Urges

Having lack of control of your thoughts and not having the willpower to resist your thoughts all have to do with your mind not being centered. When you have thoughts such as not wanting to work out or urges to create resist food.

More Inclined to Exercise

Exercise requires discipline when you practice meditation it makes you more centered so you can be objective and discipline in achieving weight loss goals and less likely to give in urges not to exercise.

Recapp: When your mind is centered and focused thoughts that are counterproductive (such as reasons of not wanting to exercise or reason to cheat on your diet) have less on impact and are less effective and should be less able to influence you when your mind is centered and focused compared to when your mind isn’t.

 

2. Increases Dopamine

Meditation can help keep you in a more positive and emotional state.

When you are in positive state you are less likely to get down and on yourself and discouraged and do things that are counterproductive to weight loss.

There are studies that show a correlation between being in negative state and unplanned eating or emotional eating (ib).

Meditation can boost dopamine (ib). When you are happier you tend to be more optimistic about being able to achieve goals and when you are down you don’t seem to be as optimistic and often your thoughts turn to reality which is why you want to control your thoughts.  Often our thoughts are a self-fulfilling prophecy.  Therefore, meditation is a great way to stop you from getting discouraged.

 

3. Better Handle Stress and Negative Emotions:

Although meditation does keep you in a more naturally happier upbeat state life will happen and there will be things that cause you get down. In these situations, you still want to meditate as it can help you manage better emotions better.

Therefore, meditation can prevent you from feeling down, but it allows you to deal with negative emotions better once you get down.

It’s very important to get control of your emotional state. Because often time the more emotional the less objective discipline and will power we have and more impulsive we are. Also, if we have negative emotions, we may use foods for an escape.

So, if you’re dealing with stress at work mediation can help so that you don’t turn to food for comfort and mess up your diet.

One of the major emotions or feeling that cause people to eat is stress. Meditation has been shown to reduce stress.

Better Able to Bounce Back from Setbacks and Curve Balls of Life

You will unavoidably encounter setbacks and life will through you curve balls. So, if you’re dealing with a major challenge meditation can help you stick your weight loss process and whether the storm. Weight loss can keep you centered through the problem, so you don’t turn to food for comfort and your weight loss doesn’t suffer.

 

 

Different Ways To Meditation

There are number of different ways to meditate. Popular ways to meditate include:

Sitting In a Spot Meditation:
•Sit in a spot
•Fold Your Legs
•Focus On Image
•Blank Out All Thoughts
•Do this for a couple of minutes

Guided Breathing Meditation:
•Sit in Spot
•Close Your Eyes
•Focus on breathing
•Block out all thoughts
•Do this for a couple of minutes

 

Things To Be Mindful of When Meditating

There have been reports that people do experience certain things such as twitches and discomfort. It’s very important to keep an eye out for those things and be mindful of those things.

 

Additional Things You Can Do to Become More Centered

Meditation is not the only thing you can do to make sure yourself more centered. You can also make lifestyle changes.  Here are additional things you can do to make yourself more centered:

Try to Create a Stable Emotional Ecosystem:

Try to eliminate or mitigate negativity by Identifying sources of negative emotions and avoid or manage those things better. Have a schedule full of activities that keep you engaged.

Learn to Better Manage Emotions:

You may find yourself getting a lot of counterproductive thoughts and feelings then it’s time to exercise. Using music can be a great way to encourage you to exercise and can thwart off a lot of thoughts about not wanting to exercise. You can even use music as a reward system when you are only allowed listen to music when you exercise.

The ability to always look on the bright side is so important when it comes to weight loss.

 

 

What To Know When Starting A New Diet

diet

How To Start A New Diet:

Starting a new weight loss diet can be an exciting time. But there are important things that you should know if you’re starting a weight loss diet or if you’re already on a weight loss diet that will help ensure your success.

Things To Know:

1. Realize Dieting Doesn’t Have To Be a Horrible Thing

Realize you can still eat the foods that you like and still lose weight. However, often, you have to eat these foods in smaller portions to lower the food’s calorie intake. To fill the hunger void of eating less of the food that you like, eat a healthy side such as a fruit or a vegetable. The fruit or vegetable will not just make your meals more nutritious, but they will make your meals more filling without adding a whole lot more calories.

Having a diet where your meals consist of food that you like and healthy sides is a diet that is tasting and filling, and this a diet that you can sustain.

Now, if certain foods are flat out unhealthy, you may want to cut those foods out of your diet, find healthier ways to prepare those foods, or find healthier substitutes for that food.

Because you want a diet that you like, but that is also healthy, and that’s why it’s good to talk to a doctor when constructing your diet because they know your nutrition needs better than anybody.

 

2. Drink Low Calorie or Calorie Free

If you’re drinking high-calorie drinks, you can save yourself a ton of calories by switching to a low calorie or calorie-free drink. You’d be surprised how many calories you drink when you’re drinking high calorie drink. Also, drinking this low calorie or calorie free drink right before meals can help fill your system up so that you can eat less.

There is a focus on watching what you eat in weight loss that people don’t appreciate watching what they drink.

Water is a great option to make your go-to drink out of; studies have shown a link between regular water consumption and reduction in body mass in overweight individuals (1)(2)(3). 

Studies have shown that drinking water’s before meals can lower calorie intake.

If you make  a habit of drinking water or a low calorie drinks before meals, you will go into your meals less hungry which could result in you taking in less calories.

 

3. Understand The Importance of Fruits & Vegetables

Its a good idea to add atleast one fruit or vegetable or both to each of your meals.  Making fruit and vegetables apart of your meal will not just make your meals more nutritious they will make your meals more filling without adding a lot of calories because fruits themselves are typically filling and low calories, this has a lot to do with water and fiber concentration and content.

 

4. Recognize Role Emotions Play In Your Diet

Recognize the role that thoughts, feelings, and emotions play in your dieting decision. Then learn how to manage your thoughts, feelings, and emotions better. Dieting is a goal or objective. Therefore you want to have an objective mindset, but when you have a lot of negative emotions, they can make your mind less objective, and you can give in to your impulses.

 

5. When You Do Cheat On Your Diet Learn From It

Learn from your dieting mistakes, not just current diet cheating but from occasions when you have cheated on your diet in the past.

 

6. Anticipate Your Learning Curve

Anticipate a learning curve & make the decision in advance to be patience with your learning curve.

If you are starting a diet, don’t think you have to hit a hole in one where your going to start diet, not make any mistakes and just lose weight.  Understand weight loss is like anything else; when you start, you may not be that great, but the longer you do it, the better you will get at it.

 

7. Understand That You Have To Overhaul Your Current Diet all At Once

We often hear about these famous diets, and they give us the impression that we have to overall our diets all at once, and that’s not true. 

Not to say there is anything wrong with these diet programs, but it is okay to take a baby step approach and modify your diet a little bit at a time. 

You can let your diet come about naturally. For you will stumble upon different meal ideas that work for you from time to time, and you can slowly start to make an overall diet for yourself out of these meals.

 

8. Make Well-rounded Balanced Meals

Incorporate fruits and vegetables into your meals.  Fruits and vegetables will not only make the meal more nutritious, but they can make the meal more filling without dramatically increasing the meal’s calorie intake, as fruits and vegetables are typically low in calories.

 

9. Be Prepared For Social Occasions

You will periodically encounter social occasions or situations where you are eating out. It’s important not the let these occasions totally throw you off your weight loss game plan.

 

10. Start To Become More Educated On Thing That Caused Binge Eating

Emotions, boredom, social occasions can all cause you to cheat on your diet.  If you find yourself cheating on your diet, become more self-aware of what’s causing you to cheat on your diet and come up with a game plan to address the issue so that you don’t continue to cheat on your diet.

 

11. Recognize The Importance of Distancing When You Eating From When You Sleep

You can have an effective diet, but if you’re not distancing when you eat from when you sleep, your diet can become ineffective at creating weight loss.

You see, when the body doesn’t need energy, it stores as fat for future use.

Sleep is the body’s most inactive state where the body needs the least amount of energy to function, and so the energy (or calories) that you get from foods that you eat right before you sleep may get stored as fat.  That’s why it’s so important to distance when you eat from when you go to sleep.

 

12. Don’t Be Afraid To Experiment

Don’t be afraid to experiment and try new things. That is how your diet gets better over time.

 

13. Embrace Your Inner Chef

A lot of microwave dinners taste better when you make them yourself. Now granted, it can take more time to prepare meals, but it can be worth it. You can have more freedom in what you eat. One of the main gripes of eating microwave dinners is they taste refrigerated. That is why cooking is good because your food is being prepared in a fresh way.

How To Motivate Yourself to Exercise

Exercising is one of the best things you can do for yourself and one of the best uses of your time.  Exercising improves health, physical appearance, fitness, complements many of our other pursuits, and can improve our overall quality of life.

The dilemma with working out is that we can know all of its benefits and genuinely want to work out, however right before its time to work out, we are often in a more relaxed state, and at that moment, it can be hard coming out of that relaxed state to go exercise.

However, we must start finding ways to overcome and make the decision to exercise because when exercise, we are making an investment in your overall quality of life.

In this article we will discuss various ways to motivate yourself to exercise:

 

Ways To Motivate Yourself To Exercise:

 

1. Only Allow Yourself To Listen To Music When You Work Out

Hold off listening to music throughout the week and only allow yourself to listen to music when you work out.  Pretty soon, you may find yourself actually looking forward to your next workout session because you finally have the opportunity to listen to the music that you love.

Listening to music can make the workout itself more enjoyable and thereby make working out easier.

 

2. Make Shorter Term Goals

Break down your long-term goal into smaller, shorter-term goals.

For example, if your goal is to lose 40 pounds over the next couple of months, break that goal into smaller, shorter-term goals.

Your short term goal can be to lose 2 to 4 pounds over the next 2 weeks. Once you achieve that goals set a new short-term goal to lose another 2 to 4 pounds in another 2 weeks after that.

Breaking your long-term goals into smaller, shorter-term goals can be beneficial for 2 reasons:

1st Reason: Makes Workouts More Meaningful & Gives You A Sense of Urgency

When your workout goal is to lose 40 pounds and your deadline for reaching this goal is months away, every work out can feel like a small insignificant contribution to achieving that goal because the goal is so great and the deadline for reaching the goal is so far off in the distant future. As a result, you may lack the motivation to work out.

However, when your workout goal is smaller, and the deadline for achieving the goal is more immediate, every workout takes on more importance in achieving this goal.

For example, if your workout goals it to lose 2 to 4 pounds in 2 weeks, then every workout between now and that 2-week mark is important. You won’t want to skip working out on an assigned workout day because you have so little time to achieve your goal, and if you do skip working out on a given workout day, you may not achieve your goal.

Therefore, when your work goals are more immediate and smaller, it makes every workout more important and more meaningful.

2nd Reason: Gives You Frequent Victories

When your goal is to lose 40 pounds, it may take a long time to achieve that goal, and so it will be a long time before you get a sense of victory or achievement.

However, when your goal is small, and it’s more immediate, such as losing 2 to 4 pounds in 2 weeks when you actually achieve that your goal, it’s very empowering, and it will give you a sense of accomplishment and is also it will give you the reassurance that what you’re doing is working and that you’re doing the right thing.

This feeling of accomplishment that you will get more frequently by having shorter-term goals is important because exercising can be a sacrifice, and when you achieve these goals, it can give you a sense of reward and boost morale to keep going.

 

3. Listen to Audio Pre Workout

Earlier it was said only allow you’re self to listen to music doing work out days and you can start listening to the music a little bit before your workout session.

Listen to music before you workout. The reason being is that before you workout, chances you will be in a more relaxed state, and it can be hard getting out of this relaxed state to go exercise.

Listening to music can be very helpful in getting you to go workout, because listening to upbeat music can take you out of your mentally relaxed state and put you in a mentally more pumped state, making it easier to go exercise.

 

4. Never Forget Your “Why”

Find constructive ways to remind yourself of your “why” that meaningful and compelling to you.

 

5. Cut Down The Time It Takes To Exercise

Often, one of the biggest gripes as to why people don’t want to work out is that it is too time-consuming; if this is one of your major problems with working out, it is important to understand that there are plenty of ways you can cut down on the time that it takes to work out.

Ways To Cut Down On Workout: 

• Have Your Clothing Pre-Prepared

• Shorter Higher Intensity Workouts

 

6. Practice Centering Yourself

To stay motivated, you often have to ward off the thoughts, feelings, and emotions that demotivate you.

 

7. Recognize and Appreciate What A Great Investment of Time Exercising Is

When we exercise, we often think about all the other things that we could be doing at that time. It’s important to realize that exercise is one of the best uses of your time. Many successful people with busy schedules make the time to exercise because they realize the importance. Exercise can put your body in a state where you can live your highest quality of life because when you exercise, you tend, have more energy, tend to look better, have a more capable body. It can also help the brain, and studies show, wake up the body and get better sleep. It can help build discipline and structure in your day. Exercising can complement many things that you’re doing.

Also, exercise is go’s hand and hand with a diet. One of the two main reasons people cheat on their diet is because of stress and boredom. Exercise helps with both of those. Studies show that exercising can lower stress levels. Also, when you’re exercising, you won’t be sitting around the house getting bored. So exercise perfectly complements dieting and can help you maintain your diet.

 

8. Enjoy The Fruits of Your Labor

Take the time to celebrate your weight loss successes.  Don’t be modest. If you’re seeing physical improvements, take the time to look at yourself in the mirror and give appreciate and pat yourself on the back for those physical improvements.

 

9. Become More Self Aware Of What Demotivates You

Try to recognize what causes you to become demotivated and address it or manage it.

 

Click here for tips on how to make exercise fun.