Weight Loss: The Beignner's Guide to Losing Weight

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So you've decided that you're going to do it.

You're sick and tired of being sick and tired and are once and for all hell bent on losing weight.

Well, let me be the first to warn you of a very grim fact:

Millions have tried before you and most of them have failed miserably at reaching their weight loss and diet goals.

Therefore, I've put together a little beginner's guide to help make sure that you are one of the few that actually ends up being successful at this.

1. Get an accurate picture of where you are now

Many people just go and hop on a diet or weight loss program without knowing exactly where they are from the start. This is dangerous because along the way there WILL be numerous times where you will be tempted to simply quit altogether. Without knowing where you started, you won't be able to accurately gauge your progress. Not being able too see that progress put you at an extremely high risk of quitting down the road when the going gets tough.

2. Set specific, realistic goals for your weight loss, and WRITE THEM DOWN.

This is one of the most ill-executed steps in the entire process of losing weight. Most people will passively quote some random amount of weight that they "hope" to lose.

"I need to lose 30 lbs." "I'm trying to get back down to a size X" "If I can just fit back into Y, I'll be fine"

That is the exact WRONG way to go about your weight loss. All above the above are hopes. Wishes. Desires. And none does a thinner body make.

What you need are detailed, definite goals that are written and time bound (e.g. "over the next 3 months") to hold yourself accountable to doing what you said you were going to do by the time you said you were going to do it.

3. Adopt a step-by-step course of action to get you there

In order for this to work there needs to be a concrete method to your weight loss madness. To this end, you need to chose a weight loss plan that will lead you step-by-step through what to eat (and what not to eat), how and when to exercise, and every other imaginable aspect of losing weight. The reason for this is that goals have a much better chance of becoming reality when they are being attained as a result of a plan or system of action.

4. Get started IMMEDIATELY

Most flunkies know how to study. Most broke people know how wealth is generated. Most overweight people how to lose weight. However, what separates all of these very knowledgeable, yet unsuccessful people from the results they desire is action. Don't let that be your fate.

Once you have written specific goals and chosen a plan of action, don't delay in getting right on track to weight loss. The cheesecake, burgers, chocolate, and pastries aren't going anywhere. You can snack on them moderately once you've achieved your goals. Don't get caught into the trap of holding off having Your Best Body any longer. The sooner you start, the sooner you'll be done.

5. Be Prepared for the emotional roller coaster

Nearly everyone who has tried to lose weight has had some level of success at one time or another. For those who have not been able to sustain desirable results, being knocked out by the emotional roller coaster is most likely to blame.

Look, losing weight is very simple, but not easy. If it were, there wouldn't be so many people trying to get it right. The #1 skill that you will need to develop in order to make it through is surviving the roller coaster of emotions. One day you'll feel as if you're getting great results. A week later, you may actually feel that you are moving backwards. Either way, just know that as long as you consistently follow the weight loss principles, you will ALWAYS move forward, even if it does not feel like it.

6. Don't stop until your goal is reached, no matter WHAT

So many times people come to a screeching halt in their efforts to lose weight and diet because they get discouraged a portion of the way through OR after they reach a certain benchmark they allow themselves to be satisfied and quit the program even though their goal has not been reached.

DON'T DO IT.

There was a specific reason that you set your initial goal. Do not sell yourself short by settling for anything less. Stick it out until the very end, and your sense of accomplishment will be irreplaceable.

7. Once you've reached your goal, never, EVER let yourself blow up again

This is the last and final barrier to ultimate success in your efforts to lose weight.

Make sure not to allow yourself to relapse while you are in maintenance mode. I recommend sticking to the same general principles that helped you lose the weight and then occasionally indulging in some of the foods that you love. This balance is the best way to keep the body that you've worked for and not feel over-restricted.

Make this the first and last time that you ever have to go through a weight loss program. Remember that if you can just get it right one good time, you can literally maintain it forever with little effort.

To YourBestBody,

Lawrence Cole Your Lifestyle and Fitness Coach YourBestBodyNOW.com

Lawrence Cole is a Lifestyle and Fitness Consultant based out of Los Angeles, CA. He has over 10 years of health and fitness experience and designing simple, effective nutritional strategies to help individuals achieve their personal best internal health and physical conditioning.

Weight loss myths and lies

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There are several statements circulating in the diet and fitness sector which have been told for decades now and still will be told in the future. Get to know what you can really do to drop weight.

Companies providing sports equipment or diet supplements make millions every year with promises based on wrong theories and information which by the way actually does not mean they don't know better.

Below some of the most common myths and lies about diets are listed and busted.

- Myth: weight loss workouts start to get effective after 20 minutes

What they tell you: When starting your cardio,etc. program the energy needed is mainly taken from glucose. The longer your workout the less glucose will be used, which means the more fat will be used and burnt. You need to go through the first twenty minutes before starting burning fat.

Truth is: The only factor that decides if you drop weight (or put on extra weight) is your energy balance, ie. the difference between calorie intake and calories consumed by physical activities (ALL activities of your body, not only sports). If you eat less than your body needs due to physical activities, your energy balance is negative. Because you didn't give your body enough calories to burn, it needs some other source of energy to compensate. This is what body fat is used for and why you will drop weight (fat). It does not matter how energy is provided (glucose or fat). Since you'll burn calories right from the beginning of your workout, you'll do a weight loss workout from the start.

- Myth: Do cardio a a low level heart frequency

What they tell you: If you keep your heart frequency between 120 to 130 beats a minute, your workout is not too intensive and therefore more fat will be used as energy source (instead of glucose which is used for more intensive activities). As a result, more fat is burnt.

Truth is: The source of energy is irrelevant for reducing fat. Again, if you burn more calories than you get (food), you will reduce your body fat. The source of energy used during workouts does not influence your weight. Result: - The more intensive, the more calories are burnt. - The longer you work out, the more calories will be burnt. This means: Find a trade-off which suits best to your needs and capabilities. Some of you might prefer a slow, extensive cardio program while others like short but exhaustive program. Regarding weight loss only, one program will be as effective as the other one.

- Myth: Certain exercises can reduce fat in specifically regions of your body

What they tell you: Buy their new machines/equipment to cut down fat in your belly region, etc.

Truth is: This so called "spot reducing" is not possible. Doing 1000 crunches each day might tighten your abs, but will not burn fat around your hips. Only your genetics decide where you will drop fat first.

Michael Schran is Webmaster of the site www.washboard-abs.com dedicated to washboard abs, where you can get further information on weight loss, diet and workouts.

Weight loss is synonymous to good health

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Weight loss is synonymous to good health. Our health is a big asset which requires proper care and nurturing. A healthy diet pattern with a mix of regular exercise leads to a fit and trim body. Possessing a good physique gives us inner and outer confidence whereas an obese physique makes us dull and pessimistic. Apart from this, obesity or overweight breeds other diseases and makes our existence uncomfortable and unpleasant. Apart from causing physical torture, it often results in emotional suffering which is one of the most painful aspects of this ailment. Most of us have this notion that obesity is just a cosmetic problem but in reality, it's a health hazard. A person with excessive weight is twice as likely to die prematurely as compared to an average-weight person. This is because obesity has been linked to several serious medical conditions such as diabetes and strokes. A weight increase of 11-18 pounds doubles the risk of developing type 2 diabetes in comparison to individuals with normal weight.

Diabetes and overweight is interrelated and due to this factor a term diabesity has been coined to signify the close association between obesity and diabetes. Type 2 diabetes is one of most prominent ailment found in obese people. This form of diabetes reduces body's ability to control blood sugar. The most alarming factor about this disease is that it is a major cause of early death, heart disease, stroke, and blindness. Overweight people are twice as likely to develop type 2 diabetes compared to normal weight people.

Type 2 diabetes is the most common form of diabetes. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to use sugar. Sugar is the basic fuel for the cells in the body, and insulin takes the sugar from the blood into the cells. The chances of its occurrence can be reduced by losing weight and exercising more.

If you have type 2 diabetes, losing weight and becoming more physically active can help control your blood sugar levels. Increasing your physical activity may also allow you to reduce the amount of diabetes medication intake. Losing a small amount of weight can also reduce your chances of developing heart disease or a stroke and make your body ailment free. One of the easiest methods of weight loss is diet pills. Diet pills such as phentermine have helped millions of people in overcoming obesity so make it a part of your life for the benefit of your health.

Rianpeter is a contributing author to the Phenterminehome.com for distinct article sites/journals. Visit the websitehttp://www.phenterminehome.com for more information on Phentermine Diet Pills. For questions, please send an email to rianpeter@gmail.com

Is there such thing as the "magic" weight loss pill?

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Is there such thing as the "magic" weight loss pill?

Modern medicine has given us a number of miracles in a bottle. We have pills for arthritis, pills for heartburn, pills for heart trouble. We have pills that will help us wake up in the morning, pills that will help us digest our afternoon meal, and pills that will enable us to sleep at night. We live in a pill-popping society.

Because of the number of medications available, we often turn to pills to cure what ails us--no matter what our trouble might be. Whether it's physical or emotional, we may believe that medication will take care of the problem. As a result, it's not surprising that a number of us also turn to diet pills in an effort to control our weight.

There are a number of advantages to using diet pills when trying to fight fat. To begin with, diet pills are quick-acting--we may see results after only a little bit of time has elapsed. As a result, we may gain confidence and lose even more weight as a result of our success with diet pills. Other people--friends, relatives, co-workers--may notice our weight loss and may compliment us as a result. Consequently, we may be motivated to work even harder at our weight loss.

Diet pills are also convenient. We can keep them in our medicine cabinet or kitchen cupboard. We can take a pill in the morning and not have to worry about our weight for the rest of the day. We don't have to do a great deal of research, as is required when we are trying to determine which diet to try. In addition, taking a diet pill is hardly as strenuous as running five miles or swimming ten laps.

Moreover, diet pills can help us to shift some of the responsibility for losing weight to another entity. No longer is it simply up to us to control our weight. We look to the pill to resolve our weight problem, once and for all. This can help to lower our anxiety, reducing our stress level.

But there are also serious disadvantages to using diet pills. For instance, there is the possibility that we will become addicted to the medication. This can take a toll on not only our physical health, but our emotional health as well. We may become too dependent on the pills, expecting them to solve our weight problems.

Diet pills also teach us nothing about good nutrition. You do not have to learn about proper diet if you are depending on a pill to take your excess weight away. As a result, an individual may never discover the importance of healthy eating, and his or her overall health could suffer as a result.

In addition, there is no such thing as a quick fix when it comes to weight loss. While you might lose weight for a time after taking diet pills, you could quickly regain the weight, once you go off the pills. As a result, diet pills fail to provide a life-long approach to healthy weight maintenance.

Given the pros and cons of diet pills, you might be wondering whether they would be right for you. Check with your family physician. He or she is in the best position to assess your overall health and determine whether diet pills would be appropriate in your particular case. Secondly, consider consulting with a nutritionist. He or she can help advise you about whether to take diet pills.

Diet pills are a huge industry within the U.S. So, there is a great deal of marketing, urging you to purchase these so-called wonder drugs. But, before you buy, you have to seriously consider whether these pills could jeopardize your health. While it may be important for you to lose weight, it is even more important for you to shield your body from harm.

Weight loss is not miraculous. It takes a great deal of dedication and perseverance. Therefore, it is unlikely that you will find the secret to weight loss in a bottle. By changing your diet and exercising, you might notice only incremental changes in your weight. However, over the long term, you might be better able to maintain healthy weight loss by sticking with the tried-and-true formula of diet and exercise.

Arnel Ricafranca is the President and Founder of Fitness VIP. He is the creator of "The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40." He is available for fitness seminars, personal training, and online personal training. Visit his website to claim your fitness gift ($50 real value) http://www.officialfitnessguide.com http://www.fitness-vip.com http://www.elitefitnessexperts.com

UltraMetabolism - The Simple Plan for Automatic Weight Loss

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What's the greatest threat facing our civilization? (No, it's not the Islamic jihad.) It's obesity. Due to its attendant health and economic costs, scientists predict that obesity alone will topple economic and social structures, induce a wide range of dire diseases, and drastically cut short Americans' life spans.

These are more than another set of statistics -- they predict things that can and will affect you, your family, your health, and your pocketbook. If you are among the two thirds of adult Americans struggling to escape escalating weight gain, (or even if you're teetering on the edge with ten persistent pounds you can't seem to lose), as a physician, I recommend that you take action to lose weight and protect your future health.

And I have good news for you. I've developed a simple plan to help you lose weight automatically based on a new scientific breakthrough.

Despite the abysmal failure of conventional medical approaches, this plan is different because it's based on recent, groundbreaking scientific research, research that I predict will totally revolutionize weight loss and change the landscape of medicine as we know it.

Many of the answers to our weight and health problems are buried in thousands of research papers. With the aid of a number of very brilliant thinkers and scientists, I've gathered and synthesized the greatest advances in medical science over the last 20 years -- advances that usually take decades to get incorporated into medical practice. Translated into a simple program that has brought easy, sustainable weight loss to thousands of people, you can access them today.

In the recent past, many pundits theorized that society-wide weight gain was due to our genes. In a sense, they were right, but genes only tell half the story. We share the same genes as our hunter- gatherer forebears who foraged in the woods and hunted wild game 20,000 years ago. What's changed is the environment within which our genes operate.

Up until modern times, man's natural environment supplied the foods we were genetically programmed to eat. But with the advent of industrialized agriculture and food production, we began eating mass-produced and processed foods that genetically program us to add pounds.

Here's how:

Food is information -- not just calories -- and food information speaks to our genes, turning some genes ON and other genes OFF. That's why it's genes, not calories, that count.

Until recently, scientists believed that the critical mechanism for weight loss was caloric intake and expenditure -- you eat little and exercise hard to lose each pound. But that's hard to do and harder to maintain, recent scientific studies reveal (and no doubt not surprising to anyone who has tried repeatedly and unsuccessfully to lose weight).

Using the caloric mechanism for weight loss is a bit like manually cranking a lever to open your garage door inch-by-inch and then having to hold the door open. Wouldn't you rather push the button that activates the circuitry to open your garage door automatically?

To do that for weight loss, you have to access the master biological mechanisms controlling weight loss and weight gain. Using those mechanisms opens the door to automatic weight loss. The recent scientific discoveries I've assembled decode the instruction manual of our basic biology. At last, we can control the master mechanisms: our genes themselves.

The new genetic science (called Functional Medicine) teaches that our genes interact intimately with our environment. Every bite of food we eat, every thought we think, every stress we experience, or toxin we inhale carries a specific message to our genes, turning them on (or off), and telling them how to behave.

As a result, our genes are programmed moment-by-moment to actively create either weight loss or weight gain. Scientists have tracked exactly how all the different foods trigger the messages sent to your genes. With that knowledge, you can give your body the foods that work in your favor -- and avoid ones that don't.

For instance, for decades, people were warned to avoid fats at all costs, but now we know that the type of fat you eat is more important than the amount of fat you eat. The new science traces the biological impact of good fats, like the omega-3 fatty acids (contained in fish, fish oils, certain nuts and many other foods) and bad fats like the trans-fats contained in many processed foods.

What researchers found is that good fats turn on your body's fat burning genes and bad fats turn off the fat burning genes. When you consume EPA or DHA, both omega-3 fatty acids, they access a metabolic gateway called the PPAR receptor, to activate genes that increase your metabolism, help you burn fat, and assist you in processing bodily glucose more effectively so that foods won't get stored as fat.

It's as if the EPA and DHA opens up an extra lane on your hormonal superhighway, making for a smooth and easy route towards slimness and health. That's why, for automatic weight loss, I recommend adding EPA and DHA (both found in fish oil) to your diet, beginning today. On the other hand, unhealthy transfats (such as found in many processed and fast foods) act as a metabolic roadblock to weight loss, and if you eat them, you may find yourself crawling along at a snail's pace, going nowhere.

These are just two of the hundreds of ways that you'll learn to awaken the fat-burning code hidden in your DNA. In my new book, UltraMetabolism, due out in March, 2006, you'll discover a wide range of foods that tell your genes to shed pounds, while learning to avoid the many other foods that tell your genes to pack on the pounds. Eating the foods right for your genes allows you to literally program your body to lose weight automatically, even as you sleep!

And that is the key: be simply learning to eat the foods that ignite your body's fat burning engines, and avoiding the foods that snuff out these engines, you finally begin the process of working WITH your body, instead of against it -- something that all fad diets fail to do, which is why they all fail in the long-run.

But, because UltraMetabolism teaches a simple plan to harness your body's own powerful fat burning forces -- ones that have evolved over millions of years -- you are actually programming your body to lose weight, automatically.

Why struggle and suffer with ineffective diets when you can actually teach your body to be slim and healthy? With the simple two-step plan I've developed, you can program your body to lose weight automatically. In the first step, you eliminate all of the bad foods that slow your metabolism, make you feel lethargic and lead to disease; in the second step, you add the good foods that crank up your metabolism, boost your energy and revitalize your health.

Twenty-first century weight loss is easier than you've ever dreamed. And it's something that I am confident about since I've treated over 2,000 patients, many of whom have experienced the very same automatic weight loss that I've described here.

My message to you is simple: If you want to fit into your jeans, you have to learn to fit into your genes!

Mark Hyman, M.D. is a NY Times bestselling author, lecturer, and practicing physician. Discover how you can program your body to automatically lose weight by grabbing an exclusive sneak preview of UltraMetabolism at http://www.ultrametabolism.com/article4

Weight Loss Misconceptions

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A number of misconceptions persist about weight loss. These are quite serious, because they could affect not only an individual's weight, but also his or her general health as well. The more you know about the misconceptions about weight loss, the more likely it is that you will end up following a suitable weight reduction plan.

One popular misconception is that any product that has been labeled "natural" is safe. In fact, you should be aware of the fact that these products often do not undergo vigorous scientific tests. For instance, ephedra, which has been included in some weight loss products has been banned by federal authorities because it has been determined to be unhealthy. Even those products that do not contain ephedra can be dangerous because they have components that are like ephedra. As a result, you should consult your doctor before using herbal weight loss products. Your physician is in the best position to know whether a weight loss pill or other product is appropriate in your case.

Another misconception is that you can still lose weight, even if you eat whatever you choose. Actually, you need to be careful about how many calories you consume and increase your exercise in order to ensure that you burn more fat than you take in. Also, it is important that you limit portions in order to ensure that you do not add extra weight. If you select low-calorie foods and you eat smaller portions, while enhancing your physical activity, you should be able to lose weight. However, you may still be able to eat some of the food you like best--provided you eat it in moderation or, if high in calories, only sparingly.

Yet another misconception is that, because a food item is labeled low-fat, it has no calories to speak of. While low-fat foods may indeed be low-cal, some processed low-fat food products have just as many calories as the high-fat types. In fact, they may be loaded in sugar or flour, increasing the total calorie count. As a result, it is important for you to check the nutrition labels on food packages in order to determine the exact amount of calories per serving. It is also imperative that you find out what constitutes a serving size so that you will not be tempted to overeat.

Some individuals believe that fast food is inherently bad and cannot be eaten while following a diet program. However, if you are knowledgeable, you can actually eat at fast food restaurants and still lose weight. It's best, for instance, if you do not indulge in supersize combo meals. You might, however, consider splitting a combo with your spouse or friend. Avoid soft drinks and drink water instead. Consider eating a salad or a grilled chicken breast sandwich. Keep the condiments--such as mayonnaise and salad dressings--to a minimum. Ask the restaurant not to put bacon or cheese on your sandwich, and avoid eating French fries or fried chicken. If you go to a Mexican restaurant, try a taco that is made with salsa rather than cheese or sauce. Following these simple recommendations can make your visit to a fast food outlet worthwhile--and non-fattening.

Some people operate under the misconception that dining after 8 p.m. always leads to weight gain. No doubt it is possible, but what matters most is how many calories you consume and how much fat you burn off. While it is a good idea to avoid snacking in front of the television, you might be able to have a nightly snack, if you haven't consumed that much high-calorie food during the course of the day.

Other individuals believe that lifting weights is harmful because it will cause you to add weight to your frame. In actuality, weightlifting can enable you to lose weight. This is because lifting weights assists you in building muscle, which burns more calories than fat. Engaging in strength training twice or three times a week can be an effective part of your overall weight loss program.

Obviously, misconceptions about dieting are plentiful. That is why it is so critically important that you consult a registered dietician or other health professional before beginning any major weight loss program.

Arnel Ricafranca is the President and Founder of Fitness VIP. He does numerous fitness talks about weight loss at a local corporation. He is available for seminars, fitness training, and online training. Visit his website to claim your fitness gift ($50 real value) http://www.officialfitnessguide.com http://www.fitness-vip.com http://www.elitefitnessexperts.com

Shopping Your Way to Weight Loss

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While shopping may not qualify as an aerobic activity, it can certainly help you to shed the pounds, if you follow the right formula. What you buy largely determines what you will eat. Therefore, if you want to maintain a healthy diet at home, you'll need to do some advanced planning before heading out to the supermarket.

The secret to weight loss may begin with your shopping list. You need to take some time before going to the store to assess what your nutritional needs are. For instance, a healthy diet might very well include breads and cereals, dairy products, vegetables and fruits, along with meat, fish and poultry. However, you'll need to decide on exactly which products to buy within each food category.

For instance, rather than purchasing white bread or cereals with little fiber, consider whole wheat bread and whole wheat cereals. Pass up the whole milk and whole milk yogurt and buy non-fat milk and yogurt instead. You should avoid iceberg lettuce and opt for Romaine; select fresh fruit rather than fruit in heavy syrup. You may be tempted to buy fried chicken, bacon or spareribs, but choose low-fat options such as baked chicken, lean hamburger, and grilled fish.

It's a good idea to go grocery shopping after you have eaten a full meal. Otherwise, your hunger could drive you to buy junk food and other unhealthy snacks. If you are operating on a full stomach, you'll think more clearly and you will be less likely to buy food impulsively. Also, it is critically important that you do not buy more food than you need. Otherwise, you will have a powerful incentive to overeat.

Before you go shopping, you might want to check out the layout of the supermarket. Find out where you can find those items that are likely to appear on your list. Otherwise, you could find yourself browsing the shelves, looking for food that appears interesting--but could also be quite fattening. Certainly, it may take some extra time to "scope out" the supermarket, but it will be well worth the effort, if it results in weight loss.

Whenever possible, you should buy individually packaged food. These single servings allow you to maintain proper portion control. For instance, if you feel you must indulge in potato chips, you will be far better off if you buy a single-serving bag rather than the family pack. Remember, large portions equal weight gain.

You might actually want to avoid shopping with coupons. Coupons can tempt you to buy high-calorie items that you might otherwise pass up. While everyone wants a good bargain, you don't want to end up paying for that deal by gaining additional pounds. It's a sad fact that you will rarely find a coupon for fresh fruit and vegetables. But you might think of the situation this way: You will end up saving money if you eat "fresh" because you will not have to invest in additional clothes.

Also, when you're considering which foods to buy, concentrate on the product labels. There, you'll find a great deal of nutritional information, indicating fat content, calorie content, portion size, and vitamin and mineral content. If you end up bringing the product home, you should serve the item according to the suggested portion size. In other words, if a portion equals one-half cup, don't opt for two cups. In essence, you should be treating food as if it's a medication that must be used as directed. In this way, you should avoid the weight loss that comes with overeating.

It is interesting to note that the American Institute for Cancer Research determined that only 12 percent of shoppers determined portion size by using the label. As a result, paying attention to nutrition labels is a counter-cultural thing to do. But it is certainly a good habit to get into. Otherwise, at the end of the day, you could end up with far more fat than you bargained for.

You may be amazed at the amount of weight you can lose just by diligent shopping. A little advanced planning can go a long way to ensuring weight loss. And you might actually save yourself some money, since you will no longer be buying expensive snacks.

As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and Weight Loss issues. For handy hints and tips for weight loss visit http://www.weight-loss-arena.com

Weight Loss - Add Protein To Add Muscle

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More Protein to Gain Muscle

If you are working out daily and looking to add more muscle, you're probably asking yourself what I should be eating in order to maximize my muscle growth. Many people are constantly looking for the perfect blend of food and exercise to gain shape and muscle quick and easy. Here are some tips.

There is a misconception that if your trying to build muscle, you need to add lots of protein to your diet. This is only partially true. While it is important to get your daily regiment of protein in your diet, you do not need to add lots of protein to your diet to gain muscle. You do not need to eat large to be large. If you are adding too many calories to your diet, you might not be gaining muscle but gaining fat instead.

The recommended daily allowance of protein is only 50 grams. That is actually only 2 ounces. Many people think you need to eat a cow; instead it's only a can of tuna. If your body building, many doctors recommend a balanced diet with fruits, vegetables, cereals and low fat meats. There is no reason to drastically change your diet habits in order to accommodate your body building, unless of course you have horrible eating habits. So if you want to increase your muscle, don't worry that your not getting enough protein.

Jay is the web owner of http://www.weight-loss.biz Weight Loss, that provides information on weight loss, diets, and excercise. You can also visit his website at: http://www.diet-pill.info Diet Pill Information or http://www.insurance-health.biz Health Insurance Information

Weight Loss - Choosing A Diet That Works

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Choosing a Diet That Works If you find yourself with a few added pounds, feeling sluggish or just wanting to be the best that you can be, then your diet has a lot to do with your optimal performance. There have been many studies on which diet works the best. Although there are plenty of choices such as the Atkins diet, South beach diet, Mediterranean diet, etc. Many health professionals are quick to note that not every diet is perfect for everyone.

Most health professionals agree that as long as you stay within a healthy range, then there are plenty of ways that your diet can help you take off the weight and make you look and feel great.

Most health professionals advise a person to eat a balance diet, which includes fresh fruits, vegetables, whole grains and lean meats. Using these foods, dieters can come up with some very healthy choices to lose the pounds. Unfortunately, when people are on a diet they think of all the foods they can't have instead of the foods they can. There are dozens of fruits and vegetables that can fit into anyone's diet and plenty of lean meats that offer flavor and give you the protein that is needed daily. Just because you can't eat bacon or lots of butter on a diet, doesn't mean that it's the end of the world.

If you want to find a diet that will lose the pounds and keep it off, then don't think of it as a diet, think of it as a lifestyle. Choose a lifestyle with all the healthy foods that will help keep off the pounds and keep you looking and feeling great.

Jay is the web owner of http://www.weight-loss.biz Weight Loss, that provides information on weight loss, diets, and excercise. You can also visit his website at: http://www.diet-pill.info Diet Pill Information or http://www.insurance-health.biz Health Insurance Information

Weight Loss - Low Fat Vegetarian Diets

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Low Fat Vegetarian Diet Helps in Weight Loss

If you are struggling to find a diet that is both healthy and successful, you may want to look into an all vegan diet. Vegan is a term that is used for people that do not eat any meat, dairy products or eggs. Most vegans follow a diet of fruits, vegetables, nuts and grains.

Popular diets such as the Atkins diet, have shunned carbohydrates found in grains and fruits stating that carbs significantly contribute to fat and excess weight. However, recent studies have suggested that vegans who do not consume cholesterol which is found in meat and dairy products have had significant losses in weight, even if grains and fruits were consumed as part of their diet. In one study, dieters on a vegan diet lost about 33% more weight than dieters on a low cholesterol diet.

Many people who are on vegan diet eschew eating any animal products due to their beliefs, but others are finding that a vegan diet can be extremely beneficial for weight loss and healthy for their bodies as well.

Many doctors advise that vegetables and fruits should be eaten everyday to supply the body with rich vitamins and minerals. Grains and cereals are an excellent source of fiber which helps the body cleanse itself daily. With a vegan diet not only will you be eating healthy everyday, but you will be losing the fat and pounds as well.

Jay is the web owner of http://www.weight-loss.biz Weight Loss, that provides information on weight loss, diets, and excercise. You can also visit his website at: http://www.diet-pill.info Diet Pill Information or http://www.insurance-health.biz Health Insurance Information

Weight Loss Issues-Can You Be Cellulite Free

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One thing I really must say at the outset of this article is, that if you were to ask the majority of men to define cellulite they would most probably be completely baffled.

Then after you explained it to them in detail and told them that you suffered from it, more likely than not the reaction would be to look at you as if you were slightly mad, shrug their shoulders and say that they had actually never noticed it.

So one consolation I suppose, is that most men apparently just do not see it and do not know what all the fuss is about!

(They can be wonderful sometimes can't they!)

>From a womans point of view however, cellulite is at best something which restricts what she can or cannot wear, or at worst in extreme cases something which can be downright unsightly.

If we are being brutally honest, dimples on our cheeks can be really cute, but dimples on our thighs and our buttocks most certainly are not.

It has been described as the dreaded "orange peel look" especially in relation to female thighs and buttocks.

Many women can literally spend absolute fortunes to try and find ways to eliminate it.

Having established that it is a big problem (for the majority of women at least), I find myself coming back to the question in my title - Is it possible to be totally free of cellulite!

In truth I think sadly that as things stand at themoment probably not, but there are many many steps that can be taken to minimise the unsightly look of cellulite, and my intention in this article is to outline just a few of them.

It does really help if we try and understand some of the main causes of cellulite, and what if anything we can effectively do to both reduce the unsightly appearance (in our eyes at least), and even to try and banish it completely.

We should remember that the primary cause of cellulite is weight gain, and if a woman does gain excess weight the layers of fat under the skin expand, but sadly not in a smooth uniform way.

We have the female hormone estrogen which promotes fat on the thighs and buttocks to thank for this.

When fat cells start to build up on the lower half of the female body, they are more likely to multiply and press against the skin. This process creates the bulged and dimpled look of the dreaded cellulite, and with very very few exceptions, it is completely a feminine problem.

Another important factor is that as we age our skin also tends to lose its tautness, particularly so if we do not take any forms of regular exercise.

So having now determined the main causes of cellulite,let us look in some detail at some of the choices available to us to try and minimize the effects of it.

The first choice is that you can learn to live with it!

Yes, I do actually mean that!

At the end of the day it is not going to detract from you as a woman, and there is no reason whatsoever why you cannot still be very attractive.

Do not let it become an obsession under any circumstances!

The second and for me personally, the most important choice available is to make a seriously determined and long term effort to lose those unnecessary extra pounds. I strongly recommend a low fat diet as the first and vital step to take if you are to succeed in fighting this battle.

Make it a top priority to become much more active!

Simple changes such as walking more frequently, taking up a sport that you really could enjoy(perhaps something you did in the past), or alternatively taking the time to join a few exercise classes, are just some examples.

Join those exercise classes which concentrate primarily on hips buttocks and thighs. This will greatly help in improving and toning up those areas affected by cellulite.

Your third choice is to try out some of the many creams that you can purchase. Use these with a deep massaging technique which will help improve the overall appearance of the cellulite areas.

The fourth and most drastic choice is liposuction which removes excess fat. Another such process is Endermologie, a mechanical massage that will smooth out the dimples.

These methods can be really expensive, so you will have to be prepared to dig deep for them.

Useful Quick Fix Tips To Disguise Cellulite.

Fake Tan - Apply the fake tan normally, but just before you are going to show your legs, rub a layer of hair serum (yes the stuff you use to stop frizz), along your shinbone. This makes the thinner area of your shinbone much more prominent, and will therefore help to disguise those parts which are less firm in appearance.

Wear The Right Shoes - Heels or wedges will make your legs appear much longer, but beware of ankle straps and flat shoes. They really do make your legs look considerably shorter and fatter.

Take a tip from the celebrities. They wear heels with trousers and jeans, and have them made so that the trousers end about an inch below the ankle. The effect of this is to make their legs look really long and slim.

Draw The Eyes Upwards - If you are wearing your jeans on a night out for example, by either wearing a bulky necklace, a glittery scarf, or maybe even a Wonderbra and a V Necked top (if you are feeling slightly daring), you will distract attention away from your thighs.

Wear dark colors as they make your bottom parts look much slimmer.

Try out a Fast Fix Treatment - Treat yourself by going to a beauty salon, and indulge in one of their cellulite instant fix procedures. These can be very expensive but they really do make your thighs look smoother and sleeker.

Unfortunately though, these procedures only last for a short length of time.

The majority of women would love to have thinner cellulite free thighs, but do please remember that it is your overall appearance which matters most.

If you look and feel attractive in yourself that will be the way that others will also see you.

Remember that the aim here is for improvement not perfection. Cellulite has been a femimine curse (as women see it), since the beginning of time. As yet no one has come up with either an instant or indeed permanent cure.

However until they do, and one day somebody just might, stay focussed on your overall health, take serious and meaningful steps to lose weight, and maintain a good exercise program.

That way you can at the very least keep the whole thing in perspective, and in so doing, maintain your self confidence and self esteem at a much higher level than it would otherwise have been.

Marie K Gordon is Author and Publisher of "Your Fastest Way To Permanent Weight Loss" the complete solution to all your weight loss problems. You can find out more by visiting http://www.howtoloseitfast.com.

Exercises For Weight Loss

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Close Kept Secrets to Weight Loss Lesson 29

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Close Kept Secrets to Weight Loss Lesson 29

Divine One,

What joys did you experience today? When we have the relationship with ourselves and the one who created us, we have mastered God's intention for us and living in pure joy of being. His plan is to take care of everything else and make life simple and effortlessly. Do we always listen to His message?

I wasn't listening myself recently. I had been on such a great course with giving myself down time for a nice relaxing bath, reading, meditation and journaling before going to sleep, but over the past few months I hadn't been doing this. Guess what happened? I was experiencing the "out of balance" blues. I was feeling this inner turmoil....all because I wasn't spending the quality time with myself and God at night. Then an angel gave me a wake up call. Thank you, God.

While I was driving I got pulled over for speeding by an angel in a policeman's uniform; I haven't gotten a ticket since I was 21 years old. Yes, he did write me a ticket. His message to me was "slow down." We never know who God intends to show up for us; we just know that people in our lives show up for a reason. Remember there are no accidents, only synchronicity.

Slow down!! I've taken that to heart and have made some changes. I was meant to slow down, not only driving, but in my daily life. I get off track too and need to be reminded.....WHOA Tami!!

What does slow down mean to me? It means I'm living in the present being grateful for drinking water, brushing my teeth, taking a hot shower, nice comfy bed, my family, my friends. In addition, I am spending the much needed time at night to commune with God.

What does slow down mean to you? Take some time and write down what it means. Where do you need to slow down? Who is your angel showing up for you? Maybe it's your child, your significant other, your parent, your co-worker. Whomever it is, listen to God's message he or she is delivering.

All the books I read say to live in the present, live in the here and now. It's also God's message to us. Remember He takes care of the rest.

Love and hugs,

Tami

Helping you fall in love with yourself Tami Close 2916 NW Bucklin Hill Rd. #291 Silverdale, WA 98383 360-792-2209 http://www.tamiclose.com

Tami Close is a weight loss expert and uses an integrative method, including cleansing and nutritional products from Isagenix, in her weight loss management practice. She is a 1 best selling co-author, Wake Up...Live the Life You Love Finding Personal Freedom. The other authors include Mark Victor Hansen, Wayne Dyer and Deepak Chopra and others. She has also written several e-books. http://www.tamiclose.com http://www.closekeptsecrets.com

Weight Loss Problems Gone Forever

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Imagine if you would for a moment your weight loss problems gone forever. What would your life be like? What kinds of things would you be able to do as a result?

If you were not overweight you might discover what sitting comfortably in a movie theater chair might feel like, or what it would be like to take a long walk with your grandchildren or enjoy the excitement of participating again in your favorite sport. Even your daily routine of toileting, showering and simply getting dressed would be greatly improved.

Continue to imagine...what kind of dreams could you be fulfilling if weight was no longer a concern for you? How would you feel about yourself? How much money would you save? Imagine never again having to worry about gaining weight or losing weight. On top of that imagine being able to eat all you want and never worry about your weight!

You Can Lose Weight And Always Keep?It Off!

I know it sounds too good to be true. However, it's entirely possible to have all that and more. Eating a delicious whole foods, plant based diet can give you all that, plus the added benefit of promoting excellent health. According to T. Colin Campbell, Author of The China Study, a whole foods, plant based diet reduces your risks of heart disease, diabetes, arteriosclerosis, cancer and many other common diseases.

Obesity Is A Huge Problem

We all know obesity is a huge problem in America today. Yet, there's probably not one obese person who enjoys being that way. You don't need the statistics to tell you that 2 out of 3 adults in America are overweight; all you need to do is look around at your friends, family, church members and coworkers.

In 2002 American medical care costs related to obesity were listed at $100 billion dollars. Yes, that's billion! And believe it or not, that's $30 billion dollars more than was spent in 1999. Doesn't it seem absurd that we spend billions of dollars each year on medical care related to obesity when there are millions of starving children in our world! Promoting The Problem

It is unfortunate that we have a system that promotes obesity. Obesity is promoted by the "super size it", "more is better", and "I want it now" mentalities. On top of that, to solve the weight gain problems that our system encourages, the same system promotes "quick fix" weight loss solutions: diet drinks and foods, fad diets, calorie counting, carb counting and food exchange gimmicks.

Now The Solution

Life does not have to be this way. You can experience freedom from weight loss issues and enjoy the best health of your life! You can eliminate all the worries and the guilt associated with wrong eating. You can make eating a joy and a pleasure not a mathematical equation. According to Dr. Campbell, research has shown over and over again that vegetarians and vegans (people who eat no animal products) are typically significantly slimmer than those who eat the standard American diet. In one study overweight subjects were told to eat all they wanted of foods that were mostly low-fat, whole food and plant-based. In three weeks the subjects on average lost 17 pounds each.

Vegetarian Versus Whole, Plant Based Foods

I need to give a word of clarification here. One can be a vegetarian and still be overweight. What happens is some vegetarians simply replace meats with refined grains, pastas, breads and sweets. A whole food, plant-based diet is the key to weight loss and an ongoing healthy lifestyle.

You can eat all you want of plant based foods in their natural forms, i.e. foods that have not been or have been very minimally processed. Some examples would be fresh raw fruits and vegetables, soaked nuts and seeds (not raw or roasted), brown rice, oat groats, various legumes and beans. Examples of foods that don't fit the whole food criteria are breads, pastries, milk, cheese, products with refined sugars or artificial sweeteners, canned fruits, soups, and vegetables etc.

Making the transition to preparing delicious whole food dishes can be challenging at first. An excellent resource for helping you to do so is Rita Romano's recipe book, Dining In The Raw-. Another great resource is Hallelujah Acres at www.hacres.com .

Make Exercise Part Of Your Plan

We all know that exercise promotes weight loss. One study suggests that only 15 to 45 minutes of exercise a day will result in maintaining a body weight that is 11 to 18 pounds lighter than it otherwise would be. However, that's not the whole story. There is also some scientific evidence that suggests that vegetarians have on average a higher metabolic rate, meaning they burn more of their ingested calories rather than depositing them to fat. In another study, rats on mainly a vegetarian diet chose to exercise more than rats on a high animal protein diet.

You Have A Choice

Obesity and weight loss issues affect millions of people in our nation each year. Largely these problems can be eliminated with the proper education and attitude about what kind of foods promote health. Being overweight is not a problem that will ever be corrected by a diet program or a diet drink! Dr. Campbell says, "the diet that helps to reduce weight in the short run needs to be the same diet that creates and maintains health in the long run....we can control the cause (of obesity). It is right at the end of our fork."

What will you choose to do?

Alan LeStourgeon along with his wife Jean run the web site www.ezHealthyDiet.com where they explore what it means to eat a healthy diet, have a healthy home and live a healthier life.

The Biggest Misconception About Weight Loss Programs

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Nowadays there are zillions of free articles, e-books, free reports and publications about weight loss programs and products. Most of the authors don't even realize that they are only losing your time by providing you free information, promoting commercial products.

Considering this it looks like you need to pay for a diet plan and diet pills, and losing weight will be a peace of cake. Guaranteed!

But this is not true. You can achieve your goal weight simply by cutting down on your food.

Do you believe that if you decrease your daily calorie intake by 30%, you can lose up to 4 lbs a week? This can be easily done if you stop eating chocolate, cookies and candies between meals, and limit your food to one normal portion 3 times a day.

I am not saying not to follow a personal customized daily meal plan, combined with natural weight loss supplements. It is always better to have a plan for whatever you do, but it is possible to lose weight if you simply reduce the amount of calories you take daily.

Think about that:

What Do All Commercial Weight Loss Programs Do?

They simply tell you to eat no more than 1200 -1500 calories daily and/or to throw away all high carbohydrates and fat foods. And you get the calories table and start counting ...

... after a while you understand that you need to leave all your favorite meals, to eat only tasteless food and this will continue indefinitely. I don't know about you, but this will despair me.

At this time of desperation the question is: "Are there any secrets for fast and easy weight loss?"

And you will find a lot of answers like: "Ultimate weight loss secrets revealed in this book!" or " Fast weight loss secrets - lose 20 lps for 2 weeks!".

What are these secrets? Are these secrets protected by the US government? And do you believe, that if there are any secrets, they will stay secrets for long time?

No, the only secret is to have the right motivation, permanency and to make the effort.

Why Choosing A Diet Plan Combined With Natural Supplements?

How do you prefer to go to your place - by a sports car or by bus?

I mean, following an effective diet plan, and combining it with natural supplements, is like driving a sports car on a first class road - easier, faster and costs you a lot of bucks out of your pocket. It's your decision!

Find more information at www.weight-loss-advisor.com. Start losing weight Now!

Close Kept Secrets to Weight Loss Lesson

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Close Kept Secrets to Weight Loss Lesson

Imagine your life exactly as you want it to be! What does it look like, what does it feel like?

Years ago after I had gone through my illness experience (I prefer to explain it as my "enlightening"), I began to feel and sense things on such a profound level. Things were opening up for me and becoming very expansive. This scared me somewhat as I couldn't understand what was happening. When I went back to my energy practitioner, she explained that I was opening up all my energy fields and thus was allowing who I truly am to come to be. I am being who God intended.

Do we all have this capability? Absolutely! We are meant to experience things on such a grander scale, but our layers of stuff prevent us from coming into contact with who we really are.

Take a few moments. Sit back and close your eyes. Wait! Don't close your eyes yet....WHEW! Okay, read this first and then close your eyes.

If you were going to describe your life to someone, and you could only use descriptive words, which words would you use? Use a lot of detail to describe it. If you say it is rich, what does this mean? Describe rich.

Take a few moments and use your imagination.

What does your life look like? What do you see?

What does it feel like? What's the texture?

What sound does your life make?

What does it taste like?

When you speak of your life, what do you say?

Now tap into your sixth sense. This is Spirit, the Universe calling to you. What is your purpose?

You know what has been interesting? As I think about who I was and attracting my illness to help me do my introspective work, I'm amazed at how far I've come. I used to be a rescuer, the one who needed to make it okay for others, especially my ex-husband. I was the poster child for Manager of the Universe, leaving me last.

I can now describe my life in such vivid, enriching terms. Without my own energy clearing, I wouldn't have been able to do this though. I needed to clear a lot of internal stuff that was standing in the way of me living a deeper, richer life. Now I'm here living my life on purpose and it feels incredible!

Recently, I've encountered more men who are the rescuers, the managers of the Universe, the ones who need to make it okay for their partners. This isn't just unique to women; men also have these patterns of behavior as well.

Why am I attracting these men? Because men don't talk about their issues with others, and I can certainly relate to their pattern of behavior. I can teach them to release so they can find their way back to their wholeness. It's time to release having to be it for someone else. We only need to be responsible for our own lives.

If your layers prevent you from calling forth that which God intends, perhaps you are in need of energy clearing to release your stuff. Visit my website at http://www.tamiclose.com and take advantage of my weight loss program, which includes energy clearing.

There is value in feeling tremendous love for oneself. You feel goosebumps all the time. You have this amazing energy and zest for life. You wake up each day anticipating miracles.

Do it for you! You are the priority! You are enough and you do deserve!

Love and hugs,

Tami http://www.tamiclose.com

Tami Close is a weight loss expert and uses an integrative method, including cleansing and nutritional products from Isagenix, in her weight loss management practice. She is a #1 best selling co-author, Wake Up...Live the Life You Love Finding Personal Freedom. The other authors include Mark Victor Hansen, Wayne Dyer and Deepak Chopra and others. She has also written several e-books. http://www.tamiclose.com http://www.closekeptsecrets.com

Weight Loss 8

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Phentermine is one of the most popular anti-obesity diet pills known to dieters across the world. It is a diet pill used for the short-term management and treatment of obesity.

Phentermine is readily available in its 15, 30 and 37.5 mg tablets and extended-releases. It usually is taken as a single daily dose in the morning or three times a day 30 minutes before meals for maximum effectiveness.

However, using Phentermine on a daily basis can be habit-forming and addictive. There are long-term effects of Phentermine if used on a consistent basis. Temporary side effects including: blurred vision, dizziness, dry mouth, sleeplessness, irritability, stomach upset, hest pain, nervousness, pounding heart, difficulty urinating, mood changes and breathing difficulties usually disappear within a few days of using Phentermine. However, Phentermine can be very addictive and if abused, can make some of those side effects permanent.

What is Phentermine?

Oral Phentermine Hydrochloride (HCL) is sold for weight loss. It is in the Sympathomimetic family of appetite suppressants (used for the short-term management of exogenous obesity.) When used in conjunction with diet, exercise, and behavior therapy, Phentermine may help you to lose weight while you are learning new ways to eat and to exercise.

Three forms of Phentermine are available:

TABLETS
CAPSULES
RESIN CAPSULES

How does Phentermine work?

Phentermine works by stimulating the hypothalamus gland and affecting certain neurotransmitters to decrease appetite. The hypothalamus is the region of the brain that controls the autonomic nervous system, regulating sleep cycles, body temperature, appetite, etc.

Proper Use of Phentermine

Phentermine should be taken on an empty stomach, once daily, prior to breakfast. If in tablet form, the tablet may be broken or cut in half. Do NOT break, crush, or chew tablets.

As Phentermine may disrupt normal sleep patterns, avoid taking a dose late in the day. If taking more than one dose a day, take the last dose approx. 4-6 hours prior to going to bed.

The following information is specific only to the average doses of Phentermine. The recommended dose of Phentermine may be different for different patients. If your dose is different, do NOT change it unless your doctor tells you to do so.

Adults under Age 60

Oral dosage form (Capsules) - 15 to 37.5 mg once/day before breakfast or 1-2 hours after breakfast.

Oral dosage form (Tablets) - 15 to 37.5 mg once/day before breakfast or 1-2 hours after breakfast. Instead of taking it once a day, your doctor may tell you to take 15 to 37.5 mg in divided doses one-half hour before meals.

Oral resin dosage form (Capsules) - 15 to 30 mg once/day before breakfast.

Adults Age 60 and Over

A reduced dosage may be necessary. Consult your physician.

Infants and Children

Phentermine is NOT recommended for children under age 16.

Maximum Dosage Recommendations

Take Phentermine ONLY as directed by your doctor.

Do NOT take more of it

Do NOT take it more often, and

Do NOT take it for a longer time than your doctor ordered.

If too much Phentermine is taken, it may cause unwanted effects or become habit-forming.

Please speak with your doctor if you think that Phentermine is not working properly after you have taken it for a few weeks. DO NOT increase the dose. http://www.phentermine-xenical-4you.com

Weight Loss Programs

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Keep up your Weight Loss Motivation in December

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Don't let your weight loss efforts go off the boil in December. Keep up your motivation with these 10 tips and start January with a smile.

Wanting to lose weight in December is the pits, isn't it? While you may struggle the rest of the year with not eating too much and choosing healthy foods it's that bit more difficult when all around you are wolfing down goodies of every kind with seemingly total abandon.

Everyone you visit offers you tempting treats and no doubt you have more than enough food at home to sink a battleship for the visitors you get. And the food doesn't always stay "just for guests" once it calls your name from the cupboard.

But if you want to avoid regret with even more pounds to lose by January then you need to be stronger than ever.

1. Daily reminder

Every day remind yourself of your reasons for losing weight. Why do you you want this? Why is that important to you? Ask yourself whether any temporary pleasure from food is worth the regret you will feel at going backwards in your plan.

2. Set an intention

Before every meal set an intention that you will enjoy it and have what you want but that you will eat just enough to satisfy your hunger and no more.

3. Enjoy the special foods

Don't deny yourself your favourites but have just a little of those things which you know are full of calories. Enjoy a little as much as a lot by eating the food slowly and really tasting it.

4. Stock up

Treat yourself to some healthy foods that you might not normally buy, such as smoked lean meats and fish, exotic fruits and vegetables, caviar. Make food special without the calories so that you don't feel deprived at all.

5. Quality not quantity

Buy the very best of everything you can afford and savour it. If you're going to buy chocolate get a small box of handmade exquisite Belgian chocolates and not a multi-pack of cheap chocolate bars. That way you really feel you are celebrating in style but you won't go too overboard.

6. Make a Game of "No"

If you tend to eat just because food is offered without even thinking about it, now is a great time to practise saying "No thanks not just now" or even "Thanks - I'll take a piece for later" because food will be offered everywhere you go! Look at this like a game you are playing and keep your score. How many times can you say "no" in December?

7. Deal with lapses

If you over-indulge at any time, don't abandon all hope and give up until the party season is over. One meal won't do much damage - after all you have to eat an additional 3500 calories to gain a pound. It's when you do this day in day out for the whole period that you start piling on the pounds. So just get right back on track and start again at the very next meal - eat when you're hungry, stop when you're full.

8. Keep up your exercise

Even if you're too busy to go to the gym, do a little every day at home. Even 10 minutes walking or stair-stepping a day will help remind you that you are taking active steps towards your goal and will help you avoid thoughts of giving up for the month. If you can fit in several sessions through the day so much the better. When you keep as active as possible as you go about your day you will be gently reminding yourself that you care about your shape and your health and it will be easier to keep things in check.

9. Looking good

Wear your nicest clothes throughout the period. Make the effort with your hair, nails and makeup and show yourself that you deserve the very best. Instead of giving yourself food as a reward or when you you need cheering up, give yourself the best possible care and attention.

10. Gift of health

If you have a tradition of giving presents in December (or even if you don't) ask for or treat yourself to a few gifts that will help motivate you. An exercise video, a voucher for a personal trainer or a piece of home gym equipment ( such as a rebounder, step or balance ball) are great to help kick start a new exercise plan.

Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan", the system that promotes permanent healthy and AUTOMATIC weight loss through making small changes to your everyday habits. Visit http://www.SimplySlimming.com/Christmas today to get the Simply Slimming FREE ezine full of tips and recipes and a 24 page special report "How to have a Great Christmas without piling on the pounds".

Weight Loss Information: Coping With People at Home

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We've all been there before. We're going strong in our resolve to take care of ourselves, including eating what we want to prevent overeating out of feelings of deprivation. But then some 'well-meaning' friend or family member comments, "Are you sure you should eat that?" Immediately, all our feelings of self-doubt come rushing back to make us question whether we really can trust our bodies to guide us in what we need.

When we're at a supportive healthy weight program retreat like Green Mountain at Fox Run, feeling confident is much easier because everyone around us faces similar issues and understands the need to help each other believe in ourselves. But at home, such self confidence can be a foreign idea. In a society that's almost governed by diet books and the like, it seems easier to follow what someone else recommends as weight loss information rather than take the time to turn inwards and explore what we need to achieve and maintain a healthy weight.

Now is the time, however, to start educating those around us about a more effective type of weight loss information: personal support in reaching our health and healthy weight goals.

Get support by asking family and friends to:

-acknowledge our progress, instead of focusing on whether we've achieved, or when we'll achieve, our goals

-allow us to make our own choices, even if they go against what they think is best for us

-avoid discussion of our weight or health with others, especially at social gatherings; and

-help us be patient and realistic in making changes.

More than Weight Loss Information

But what about those who refuse to do any or all of the above? Because it's often fruitless to try to change someone who doesn't want to see another side of things, it can be helpful to consider how we can change our choices and reactions to make things work better for us. Following are ideas for changing the way we think about who we choose to spend time with, and how we choose to interact with them.

Gather around our families of choice. "We can't choose our families of birth, but we can choose to spend times that matter with people who matter," says Mimi Francis, MSN, behavioral health therapist at Green Mountain at Fox Run. Change traditions if need be. Rather than the usual holiday dinner with the extended family, take the kids on a long weekend to a dude ranch, or somewhere else we can have lots of fun without revisiting old hurts. Changing a tradition is hard the first time, but thereafter we've set the precedent, and we won't be expected to show up in the future.

Prepare to have a good time. Before social gatherings such as family holiday parties, we often revert to all-or-nothing thinking. We reason "It's either go and put up with the usual nonsense, or don't go at all." But what else could we do? How about setting ourselves up for better coping by spending valuable time nurturing ourselves -- a relaxing afternoon being pampered at a day spa before the big holiday bash, visualizing a successful event from our perspective? Can we choose a state of mind to help prevent us from being triggered by what someone says or does? For example, we might decide to truly believe "this is their stuff" and resolve not take their behaviors personally. We might also have a number of prepared responses for unsupportive comments we can almost predict we'll hear.

Put limits and boundaries around interactions with those we know are incapable of support. Many of us have family members who fit this description, but on special occasions like holidays, birthdays, etc., we can't not be there. So how can we manage what we know is a potential landmine for our self-esteem? "We could choose to visit but leave before mealtimes, thereby avoiding problematic attitudes about our eating," says Francis. "Or we might be even more effective in defusing the situation by refusing to respond to those attitudes if they do surface. Remember, fires go out when you don't feed them. There's a saying in Tai Chi that if you step out of the way of aggression, it goes past you and even throws the aggressor off balance."

Be mindful that substances we use to cope can backfire. In families with alcoholic tendencies, alcoholic beverages, often used to add 'life' to a party, can lead to incoherent conversations that can get ugly. Food works to calm us down, but then the angst about eating can begin, complicating things with feelings of doubt and worry. Put together a self-help toolbox of ways to cope without using such substances; try breathing, going outside for a break, picking your battles, even laughing!

Remember, attitude is everything. And who knows - you may become a role model for a new type of weight loss information - how to ensure special occasions don't set us up for emotional eating but stay happy like they're supposed to be!

For 35 years, Green Mountain at Fox Run has developed and refined a life-changing program exclusively for women seeking permanent strategies for healthy weight loss and health. Based on a combination of proven science and what works in the real world, our innovative non-diet lifestyle program offers an integrated curriculum of practical, liveable techniques that helps women take charge of their eating, their bodies and their health. Our approach is not focused on just losing weight but on how to keep it off for a lifetime. Our participants' long-term weight loss results are among the highest of any program, as documented in peer-reviewed scientific literature. Learn more about our Healthy Weight Loss Spa - Fitness and Weight Loss Retreat.

Alan H. Wayler, PhD is executive director of Green Mountain at Fox Run, a women's weight loss retreat and health spa since 1973. The program provides an integrative health lifestyle approach for achieving long-term weight and health management for women.