Lose Weight Now


Lose Weight Now

weight loss

The truth is, you can usually tell whether a person is healthy or not, by taking a look at his habits. The sad thing is that while exercise and proper nutrition is essential, people often make their own excuses not to improve their lifestyle.

Following a healthy lifestyle is more than just losing weight; it is about changing your habits so that even if something unexpected happens, you will still be able to sustain your weight loss. It can be very difficult to stick to your regimen. You constantly need to push yourself. Here are some tips on how to stay motivated and on track.

Ways to keep motivated: Lose Weight

Permanent weight loss can take some time. Once you make a commitment to a healthier lifestyle, make sure that you will be able to sustain your weight loss habits for the rest of your life.

1- Set realistic goals

When you set your weight loss goal, it is better if you identify a weight range instead of a single number. Also, do not expect to lose all the weight in a very short time.  Losing 1-2 pound in a month is totally sustainable and manageable especially for people who have a family and a job.

2-Step-by-step goals

Make a detailed list of the steps on how you can lose weight.  You should set small goals that can help you improve your lifestyle without having to compromise too much of your daily activities. Small goals include eating more vegetables each day or avoiding alcohol on weekends.

Change can be difficult when you try to do it all at once. Take smaller steps and gradually make lifestyle changes.

3-Create a detailed plan

Planning ahead can make you lose weight faster. If you make a detailed plan, you have a higher tendency to follow it. Try to schedule you workouts like you would an appointment.

4-Get support

The road to weight loss can be tough. You will need the support and encouragement of the people around you to get through the toughest times. Find a support group that you can connect with regularly.

5-Reward yourself

After accomplishing your small goals, do not forget to reward yourself with something that will make you feel good about your accomplishment. Recognize your hard work and celebrate your each victory.

6-Picture yourself thin

Visualization is a powerful factor when you want to lose weight. Imagine how you will look after losing those extra pounds. You can also place a picture of your thinner body in front of your refrigerator to remind you of your goal.

As a motivation, picture yourself doing the activities that you cannot normally do because of your weight.

If you want more tips and ways to stay motivated and achieve your goals I recommend Matt Morris’ book on S.M.A.R.T. Goals, which talks about goal setting strategies that work and I know because I use them everyday.

weight loss

Sneaky strategies in lose weight

To make things easy for you, here are life-hacks you can try.

  • Eat with your left hand

A study shows that when people use their non-dominant hand, they tend to eat slower and typically eat less. This is because overeating usually happens when you eat mindlessly. Eating with your non-dominant hand also brings awareness into what you are really eating.

  • Shrink your dishes

Most people are taught to leave nothing on their plate. This is how most people are conditioned from childhood. If you do not like to throw your food away, use a smaller plate instead. Filling up a smaller plate can trick your brain into thinking that you have eaten your normal portions when you actually have eaten less.

  • Turn the TV off

Watching programs on the TV can distract you into eating too much. Try to eat your meals at the table and pay attention to what you are actually eating.

  • Leave the dishes in the kitchen

Make it a habit to serve small dishes at the dining table. Studies show that keeping a large portion of food at the dining table will encourage you to eat more. With the exception of grilled vegetables, keep other food out of reach.

  • Deal with cravings

Most of cravings will pass after 15 minutes. During this time, try to distract yourself from the irresistible need to eat your favorite foods. Take a shower or read a book, do something that can take your mind away from the food you want to eat.

  • Beware of large containers

Bigger packages will entice you to eat more. If you like to buy in bulk to save money, do not eat straight from the container, divide them instead into smaller portions and store them in smaller containers.

  • Watch your liquid intake

Most people do not count the calories of the beverages they drink. Even fruit juices contain a lot of sugar. Try to train your taste buds into drinking water and tea instead.

  • Learn the Pistachio principle

People sometimes have a hard time realizing how much they have eaten. The pistachio principle is not about counting the nuts but it is about the shells left behind. A pile of candy wrappers and boxes of chocolates will remind you how much you have really eaten.

  • Chew it

Studies have proven that eating fast and not chewing can cause obesity. Chew your food properly and savor each bite. This does not only help you lose weight, it will also enable you to enjoy your meals.

weight loss

The food journal: Write it down, keep it off – Lose Weight

Writing down what you eat can make you more conscious of your food intake.  Studies show that keeping a food journal makes people more accountable for their choices.

  • Write Honestly

It is easy to think that you are consuming less than what you are actually eating. Keeping track of your meals can help you identify your eating habits and can help you identify your cravings.

  • Food intolerance

Writing whatever you eat can help you eliminate common dietary triggers that can lead to allergic reactions. Most people do not know that they have already developed food intolerance because it might take up to three days before a noticeable reaction is seen. Record your symptoms as they appear.

  • Manage your health

People can manage their chronic health conditions when they keep a food diary. Autoimmune disease can be countered with positive changes in your diet. Keeping a food diary will let you analyze which food can trigger your condition.

Tips in starting a food journal – Lose Weight

  • Get a portable food journal

Buy a small journal that can fit in your purse. A large accounting journal may have the proper layout but it can be difficult to carry around in your bag.

  • Choose digital

If you are not fond of carrying pen and paper around, try using your cell phone instead. There are many phone applications that you can use to keep track of what you are eating.

  • Write it as you eat it

Try to write each item as you consume them. It is difficult to remember what you ate at the end of the day. Waiting until the evening can also result in inaccurate listings of food and portion sizes. You can also easily forget the small snacks that you ate.

  • Resist the temptation to eat

When you start to realize how much food you really are consuming, you may be tempted to cheat and change your numbers. However, this will defeat the purpose of a food journal. Try to be very honest about your food consumption and just prepare for next time.

  • Write your portions

Do not just write the name of the food you eat; include their portion size as well. If you ate a bowl of cereal for breakfast, indicate the specific amount.

  • Plan your meals in advance

You can also use your food journal to plan your meals. Sit down and decide what you are going to eat the next day. Get a sense of what types of food can fit within your calorie limit.