Wednesday, November 30, 2011

Lose Weight Using Easy Methods

Losing the weight may seem like an impossible dream. It is easy to start out feeling all charged up, but as time progresses, it is often difficult to find the motivation to keep going. Why isn't that something that happens to everybody? There are many people out there who shed the pounds and keep them off. What is their secret?
First, you need to develop specific goals for losing weight. Is one of your goals to fit into a specific size of attire? Is there an ideal weight that you would like to reach? Do you want to feel better about yourself, be a healthier person and have more strength overall?
It is important to log your weight loss results on a weekly basis. You can do this by weighing in every week. It's also helpful to keep a daily food journal. Writing down food choices and what you put into your body can help you make better choices each time you are looking for something to eat.
Allowing yourself to become overly hungry is a huge mistake. If you starve yourself, you may give into temptation. Decide what you will eat ahead of time, and keep sensible snack foods on hand at all times. If you can bring your own lunch, do it. By packing a lunch, you are saving money and avoiding potentially bad choices while at work or school.
Along with healthy eating, exercising properly is essential for all weight loss plans. To ensure that you get enough exercise, plan to work out at least a few times a week. When you are finding it hard to stay motivated during the work week you should look for something that you like. Rollerblade by the beach, play tag with the kids or go bowling on your lunch hour. Everything you do will help you lose weight and move you a little closer to having better health.
The first thing you should do is purge your home of all junk food. By filling your kitchen with fresh fruits and vegetables, you won't have the temptation available. Once you have gotten rid of all the unhealthy foods from your home, then they aren't readily available as a temptation for you to snack on.
It is important to have supportive people around, maybe even a weight loss partner if possible when trying to lose weight. When you are having a bad day turning to others for support is a real pick-me up. Ask others for help if you feel like you are lacking motivation. This will help you stay on track and reach your ultimate goal.

Body And Weight Release Goals

In my SHIFT-IT and Graphic Coaching work I help clients identify what they really, really want and help them get it. One area that commonly comes up is desired changes to their physical body, weight and physique. In working with different clients, male and female, here is some 'food for thought' about the issues and complexities connected to this interesting area.
Who Are You Doing It For, Really? Have you set out a body-related goal for yourself? Reaching a certain goal weight or looking a certain way? Only to be stalled out after an enthusiastic start? If so, are you really doing this for yourself? You might find that in digging a little deeper you have set about this goal to please another person. Perhaps a mate, partner or parent. Or to meet socially dictated standards that you think you 'should' (who dictates what is 'excess' weight anyways!). But, underneath you resent and rebel against these outside judges. Chafing at what others want you to be as opposed to who you are.
When creating a body-related goal, get clear about why and for whom you want this goal. You can reach your goal being driven by outside factors, however, your conflicting energy and resentment will probably get you in the end --- Its best to focus your Personal Vision goals on areas that you really, truly want for yourself for your own best interest. Finding healthy beliefs and motivations that are aligned with your goal will help you achieve it, and faster.
How Might Your Weight Be Serving You? Releasing weight, at one level, is a very simple process. It is math -a matter of input versus output (unless there is something wrong with your physical system --- it should go without saying to always consult your physician to rule out any medical issues). However, releasing weight can be a tricky thing, if your weight is somehow performing other functions and roles for you.
What are some ways that your weight can be serving you? It might be performing a protective or 'insulation' function for you. Keeping you 'safe' in some way or getting you out of things that you really don't want to do or be bothered with -like certain kinds of physical and social activities.
People in stressful situations or from problematic backgrounds sometimes unconsciously put on weight as a buffer -to keep other people away, to hide and disappear, and to literally put something between them and what is perceived to be dangerous. Its very common for people uncomfortable with sexual attention to do this as well as people who had or have safety as a primary issue for them in some way. When these situations are identified it can be very helpful to work with a trained therapist to help you deal with the deeper reasons that you might be carrying protective weight. To determine if and how you want to release it.
Interesting Belief Glitches: I find clients encountering obstacles in their weight goals to be really interesting. It's the 'Nancy Drew' part of me --- always intrigued by the mystery of what is really going on. One of the biggest premises that I hold to in my own life and in my coaching work is the concept that 'we create our own reality'. Our inner beliefs, thoughts and attitudes shape how our outer world manifests. So if a client is having a stubborn weight issue, I know there is something going on at the belief level that might be tangled up or programmed in a funky or cross-purpose way.
Some interesting examples of ways people wire up their weight with other issues in their lives, and once those issues are addressed, the weight starts releasing:
- Heavier men and women who freely mingle and associate but when they are lighter receive a different reaction from both members of their own gender and the opposite gender (are suddenly viewed as having sexual interests and being a competitor --- are uncomfortable with that role so unconsciously put the weight back on to avoid it)
- Previously competitive athletes or performers who say they want to lose weight but at the deeper level are rebelling against the discipline and deprivation that they once endured -intense pressure from coaches, teachers and stage parents.
- Individuals who espouse they want to date and develop relationships but actually are apprehensive about rejections and being chosen for how they look as opposed to who they are -so retain weight to keep themselves out of the game, limit intimacy or to make it a test of the potential partner's character.
- People in deteriorating or defunct partnerships who are still holding onto the other person. When they come to terms with and process their loss, they release and let go --- the weight metaphorically coming off as the energetic connection to the other person is finally released. Weight transfers like this can also be linked to children. Weight releasing as children leave the nest and launch into their own lives.
- Individuals with ailing, fragile loved ones (partners, parents, siblings, children) - unconsciously thinking that by retaining weight and fullness on their own body they are doing for their loved one what they can't do for themselves (valiantly trying to save them, that if they release their own weight, they will somehow also lose their loved one in the process).
Do Your Inner Work In Order to Impact Outer Changes: As you can now see, there can be deeper issues connected to weight that need to be addressed until typical weight release strategies like nutrition, portion control, exercise and life style shifts can begin to flow more easily -and result in the body-oriented goals that many people seek. Some of these issues can be appropriately addressed with a good coach, and others can benefit from con-current work with other helping professionals: therapists, hypnotherapists, body and energy workers and the like. Once the inner click occurs, the outer results will rapidly follow.

10 Tips to Lose Weight - Lose Weight With Simple Changes



So you have tried to get rid of a few weights, won and then the losing weight came to a stop. Now you want to get your training ambiance rear again and maybe you are looking for some fat lowering recommendations. Need not to worry, these are not only recommendations, but some of them are lasting life changing ways that you should develop to keep the bodyweight from even returning in the first place. Include these into your day-to-day duties - they only take few minutes mixed.

Weight Reduction Tips:

1) Learn how much calories your body needs

BMR or Basal Metabolic Pace strongly related to RMR or Sleeping Metabolic Pace is the amount of day-to-day energy (calories) that your body uses up merely when you are relaxed. This figure signifies the minimum number of calories you must eat to maintain day-to-day function of vital parts like the heart, lung area, and liver, muscle mass and so on. This is the beginning at which your calorie intake for fat lowering should start.

To evaluate your BMR use the following formula:

Women: BMR = 655 + (4.35 x bodyweight in pounds) + (4.7 x level in inches) - (4.7 x age in years)

Men: BMR = 66 + (6.23 x bodyweight in pounds) + (12.7 x level in inches) - (6.8 x age in years)

2) Eat more repeatedly

One of the best ways to shed bodyweight is to supply your shape more often. Not only are you less likely to overeat, but your body will frequently be burning food as energy. This results in your body being able to process food simpler, less fat storage and increased energy throughout the day. Space out your food approximately every 2-3 hours; eat protein rich foods at every meal and you will notice your metabolic process increase.

3) Consume fresh foods - vegetables/fruits

Your mom was right all along! You should aim to eat at least 1 serving of fruit and vegetables every meal. Dark green leafy vegetables are the richest source of nutrition in any food type. They provide your being with a numerous supply of vitamins and minerals. They also contain nutrients like beta-carotene, lutein and zeaxanthin, which are antioxidants and secure our cells from damage to our eyes and prevents us against certain cancers.

4) Work out!

This is one that is probably so apparent and should go without any discussion (but I'll do it anyways)! Exercise will not only shake off the extra calories that your body has saved, but will also help build muscle mass, which in turn, aids in burning more fats. Regular training/exercise can also improve your moods and your self-perception and is likely to reduce depressive disorders and anxiety to help you better handle stress. The feeling that follows a great run or training is often described as "euphoric" and is usually comes along with a positive perspective. Involving yourself on any of the diet programs for fat loss which of course, with exercise will lower the excess weight in a hurry!

5) Consume a lot of water

This is probably one of the most well-known problems when seeking to shed bodyweight. Enjoying a lot of drinking water is a must, and you need to develop a habit of doing so. Extensive exercise produces lactose or waste in your body, which are expelled with water. When you accompany your meals with drinking water, the more likely you will feel full faster and so you can avoid overeating. Also, when you feel dehydrated, it will cause your workouts to suffer due to lack of air being brought to your muscles through the blood stream. Water performs a significant part in regulating our body heat and also lubricates our bones. Our bodies are made up of 70% liquid - it's important, believe me!

6) Avoid beer

Alcohol usage minimizes testosterone levels - hands down the most essential hormonal agent liable for reducing bodyweight and increasing lean muscle mass. It also minimizes the levels of circulating androgen in the system. Having alcoholic beverages before bed also inhibits your relax periods and minimizes growth hormone secretion. Alcohol is also a diuretic (causes dehydration) for muscle structure tissue and disrupts the Krebs Cycle which minimizes the metabolism of fatty acids. If you are serious about losing weight, avoid alcoholic beverages as much as possible.

7) Get a lot of sleep

Leptin and Ghrelin are two hormones that work in a "checks and balances" type of a system to control how the body metabolizes fatty acids. When you do not have enough rest, it brings down the level of leptin. That means you don't feel as full after eating. Inversely, ghrelin levels rise, which indicates that your urge for food will be triggered - which could lead to excess bodyweight. Not getting enough sleep also straightly equates with a dropped production level of testosterone - your greatest friend in dealing with fat. Ample sleep time can vary between 7-9 hours per night.

8) It's ok to be extravagant once in a while

Leptin takes its meaning from the Greek word leptos, which indicates "thin". Leptin straightly handles numerous metabolic processes in the body and therefore indirectly controls your fat loss rate. Leptin is also liable for other fat burning hormones such as T3 and T4. When Leptin level decreases, the production of T3 and T4 also decreases. Basically, the higher your Leptin levels, the quicker you reduce fat. So what does this have to do with splurging? After following your diet carefully for per a week, it's always great to have a cheat day to replenish your levels of Leptin. This will increase your fat burning hormones and keep you burning fat all throughout the day.

9) Account your results

How do you know if you're heading to a right direction if you don't do monitoring? You need to record your bodyweight, waistline, inches in your hand, upper body and legs and take note of them per a week. You will also want to keep on track of how much food you are eating, whether it's by portion sizes or by calorie. Also, take images if possible. It's always motivating to see how far along you are in your objectives.

10) Start now

Most significantly - TAKE ACTION! Don't wait until next or next month, start now. You will find out that once you have that "take control" approach, duties will seem to be much simpler to achieve. Plan your routines (workout), food, and bonding time with your family and you will see how easy it is to shed bodyweight. It is important to start today!

Good luck in your journey to lose extra pounds!