Reduce Stress with Exercise
We have heard it so many times before that there are many benefits to exercise especially when used to lower stress. If everyone knows that exercise is important then why is stress, disease, and fatigue so prevalent in today's society? The answer is simple. We know what to do we just aren't doing it.
Experts agree that one best way to manage stress is through exercise. Exercise has been proven to relax the body and mind, burn fat, improve cardiovascular system, bring in more oxygen, reduce the chance of diseases, lower blood pressure and the list goes on.
During the stress response, many chemical reactions occur in the body preparing it to what is known as the fight or flight response. During prehistoric days as cave dwellers, we had the opportunity to burn off our stress when an animal attacked, as it was a means of survival. We were able to run away or fight the threat immediately. In today's society, we do not have to fight a bear or tiger, so we do not have much of an outlet readily at hand to burn off the stress or pent up negative emotions. Therefore, we carry it with us creating emotional and physical problems. Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a homeostasis or balanced state more quickly.
Exercise can also improve self-esteem and self worth by realizing that you are benefit directly. You may feel more outgoing and social because of the increased energy and also a better physique creating more confidence and positive self image. Your self-esteem may be enhanced by taking on exercise challenges or goals, giving you a feeling of accomplishment and reward.
Anaerobic vs. Aerobic Exercise:
Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic exercise, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.
To calculate your target heart rate use the following formula:
Take 220 - (subtract) your age X (multiply 60%, or 70%, etc. intensity rate.) = Target heart rate (divide by six for a ten second pulse count. Take your pulse for ten seconds and gage where you are during the workout. Speed up the pace if you are below 60%.
Aerobic exercise is key to lose weight as it burns calories which are the energy consumed and adds fat to our bodies. Combined with a healthy diet it is a sure way to lose weight. One pound of body fat is equivalent to 3500 calories. To lose one pound, you must burn 3500 calories. It is easier to combine aerobics and create a small caloric deficit in your diet than to do one or the other solely.
Anaerobic exercise builds muscle strength and power. Isotonics and Isometrics are two kinds of anaerobic exercises.
Isotonics uses your muscles to contract against an object with movement such as weight lifting (also called strength or resistance training.) The benefits of isotonic exercises are stronger muscles, stronger bones, tone, prevent injuries, and condenses and shapes muscle for better esthetics.
Isometric exercise is contracting your muscles against resistance without movement. Such as lifting an object like a dumbbell and holding a position. You are isolating that muscle.
Use both types of anaerobic exercises to maximize your strength to build healthy, lean, and strong muscles.
Select exercises that you enjoy and can do for at least 20 minutes, three to five days a week. Exercise does not necessarily mean hitting the gym and making an ordeal out of it. It can simply be a walk around your neighborhood or dancing to some tunes. Try to think "activity" verses "exercise". When you are in an active mind-frame, you will purposely park a little farther, do stretches at the computer, take the stairs instead of the elevator, etc.
Commit that you will begin to be more active and stick to your exercises or activities for 21 days. Why 21? Research has showed that it takes about 21 days to create a habit. Document how your feel after the 21 days. Your stress levels should be lowered, you should feel more energized, and see some physical changes such as a slimmer physique.
You may already know the benefits of exercise but are you doing it? So start by making a decision, begin slowly, then gradually work up to more and longer workout sessions. The point of this article is to help you take immediate action.
In the words of Nike...well, you know.
To your health.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Monday, January 30, 2006
Mental Health Related : Stay Safe with a Strong Sense of Confidence
A good number of women who are attacked are chosen because of the way they presented themselves. Something about their posture told the assailant, “here is a weak woman, I can take her”. If you are scared out of your gourd, it will show.
Low self esteem or fearfulness looks like slouched shoulders; head down, arms folded in front or in pockets. Confidence looks like walking tall, shoulders back, head up, eye to eye contact, arms at the side. One statistic revealed that those trained in martial arts are less likely to ever be attacked because of the way they carry themselves. They’ve been trained to defend themselves and to not take a weak position. They have confidence.
Try this experiment. The next time you’re in a public place, mall, grocery store, the beach, no matter, walk past all the people and look them directly in the eye. You might want to smile a little or offer a “how ya doin’?” so they don’t think you’re stalking them. You’ll be amazed at the number of people who will not look at you. They’ll look down or away but not at you. Of course, in some cultures it’s not proper to look people in the eye. Be sensitive to that. But in many circles you will find it hard to find 10 people who will look at you.
By you looking at them, in some subconscious way you’re communicating that you are not afraid. You’re not sending nonverbal clues that you lack confidence. To get into the practice of always looking people in the eye, take it one step further and see what color eyes they have. It only takes a quick glance, you’re not starring down people but if you make an effort to determine eye color, you can be confident that you’re properly looking people head on in the eyes.
Get your hands out of your pockets when you walk. Uncross those arms that are locked across your chest. Not only does it look stronger and friendlier to have open arms, it’s safer. Should the need arise that you need to thwart off a would-be attacker; you’re going to need your arms to free yourself. How easy it is for one to come up from behind you and grab you if your arms are tucked neatly away? You’re just making it easy. How can you poke out eyeballs, or jab Adam’s apples or throw an elbow to the ribs if your arms are hugging yourself.
“But I AM scared,” you confess. There are two things you can do about that. One is take some self defense classes and learn how to not be afraid. The other and immediate method to change how you project yourself is to fake it until you make it. You may be scared out of your wits, but if you get the self talk going, “I am NOT afraid” and get the body language to follow it, head up, shoulders back, arms open, then you’re at least giving the allusion that you are not a weak prey.
Half of your battle is in the mind. Do something about it.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Please visit http://women2women.50webs.com for more Women Related Articles
Low self esteem or fearfulness looks like slouched shoulders; head down, arms folded in front or in pockets. Confidence looks like walking tall, shoulders back, head up, eye to eye contact, arms at the side. One statistic revealed that those trained in martial arts are less likely to ever be attacked because of the way they carry themselves. They’ve been trained to defend themselves and to not take a weak position. They have confidence.
Try this experiment. The next time you’re in a public place, mall, grocery store, the beach, no matter, walk past all the people and look them directly in the eye. You might want to smile a little or offer a “how ya doin’?” so they don’t think you’re stalking them. You’ll be amazed at the number of people who will not look at you. They’ll look down or away but not at you. Of course, in some cultures it’s not proper to look people in the eye. Be sensitive to that. But in many circles you will find it hard to find 10 people who will look at you.
By you looking at them, in some subconscious way you’re communicating that you are not afraid. You’re not sending nonverbal clues that you lack confidence. To get into the practice of always looking people in the eye, take it one step further and see what color eyes they have. It only takes a quick glance, you’re not starring down people but if you make an effort to determine eye color, you can be confident that you’re properly looking people head on in the eyes.
Get your hands out of your pockets when you walk. Uncross those arms that are locked across your chest. Not only does it look stronger and friendlier to have open arms, it’s safer. Should the need arise that you need to thwart off a would-be attacker; you’re going to need your arms to free yourself. How easy it is for one to come up from behind you and grab you if your arms are tucked neatly away? You’re just making it easy. How can you poke out eyeballs, or jab Adam’s apples or throw an elbow to the ribs if your arms are hugging yourself.
“But I AM scared,” you confess. There are two things you can do about that. One is take some self defense classes and learn how to not be afraid. The other and immediate method to change how you project yourself is to fake it until you make it. You may be scared out of your wits, but if you get the self talk going, “I am NOT afraid” and get the body language to follow it, head up, shoulders back, arms open, then you’re at least giving the allusion that you are not a weak prey.
Half of your battle is in the mind. Do something about it.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Please visit http://women2women.50webs.com for more Women Related Articles
5 Tips about body building
Proper Equipment
Okay, the scenario is that you have made your New Year’s resolution and are determined to get into shape.
Too embarrassed to head to the gym just yet, you make the decision to purchase some equipment such as a Nordic Trac or treadmill to get in better shape before being seen in public.
While that is a common occurrence, it is important to make sure you buy the right equipment and equipment in good working order.
Many people will sell equipment at a huge discount in the local paper, making the buy look too good to pass up.
However, while most are honest sales, some are selling the equipment because it does not work or something is wrong with it.
This could lead to further injury so when buying from a private party, bring someone with you who knows about workout equipment or contact the maker of that particular piece of equipment and ask them what to look for to ensure you are buying a good piece of equipment.
Track Progress
Often when trying to get in shape, it seems like you are working hard and sweating, but getting nowhere.
In actuality, things are happening, just not yet seen. Keep track of two things in particular. First, track your measurements.
You will probably be surprised within only a few weeks at the progress made.
Second, track your routines so you can determine what is working for you and what is not as successful.
Circle of Friends
When trying to get into shape, it is important to have family and friends in support.
This means they need to respect your goals and not offer you wrong foods, or try to pull you away from your exercise program. Explain to them how important this is to you and that you need their encouragement.
Envision Success
Try to envision how great you will look and feel once you get in shape.
If you can, find a picture of someone that has the same body type and pin it up where you can look at it every day to help you see the same results you too can reach with hard work and time.
Safety First
Whatever you do, if you are involved in a sport or activity that has potential for injury, specifically head injury, use the proper equipment no matter what anyone else tells you.
For example, if you are involved with skateboarding and this is how you stay in shape, good for you! However, you need to wear protective gear such as a helmet, gloves, knee guards, etc.
Most people think that something significant has to happen in order to get a head in jury.
Unfortunately, that is a huge misconception. The truth is that falling one foot onto the pavement and hitting your head is enough to cause serious injury or death.
This is the time to put your pride aside and think of safety first.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Okay, the scenario is that you have made your New Year’s resolution and are determined to get into shape.
Too embarrassed to head to the gym just yet, you make the decision to purchase some equipment such as a Nordic Trac or treadmill to get in better shape before being seen in public.
While that is a common occurrence, it is important to make sure you buy the right equipment and equipment in good working order.
Many people will sell equipment at a huge discount in the local paper, making the buy look too good to pass up.
However, while most are honest sales, some are selling the equipment because it does not work or something is wrong with it.
This could lead to further injury so when buying from a private party, bring someone with you who knows about workout equipment or contact the maker of that particular piece of equipment and ask them what to look for to ensure you are buying a good piece of equipment.
Track Progress
Often when trying to get in shape, it seems like you are working hard and sweating, but getting nowhere.
In actuality, things are happening, just not yet seen. Keep track of two things in particular. First, track your measurements.
You will probably be surprised within only a few weeks at the progress made.
Second, track your routines so you can determine what is working for you and what is not as successful.
Circle of Friends
When trying to get into shape, it is important to have family and friends in support.
This means they need to respect your goals and not offer you wrong foods, or try to pull you away from your exercise program. Explain to them how important this is to you and that you need their encouragement.
Envision Success
Try to envision how great you will look and feel once you get in shape.
If you can, find a picture of someone that has the same body type and pin it up where you can look at it every day to help you see the same results you too can reach with hard work and time.
Safety First
Whatever you do, if you are involved in a sport or activity that has potential for injury, specifically head injury, use the proper equipment no matter what anyone else tells you.
For example, if you are involved with skateboarding and this is how you stay in shape, good for you! However, you need to wear protective gear such as a helmet, gloves, knee guards, etc.
Most people think that something significant has to happen in order to get a head in jury.
Unfortunately, that is a huge misconception. The truth is that falling one foot onto the pavement and hitting your head is enough to cause serious injury or death.
This is the time to put your pride aside and think of safety first.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Tuesday, January 24, 2006
Simple Tips for Easy Weight Loss
Simple Tips for Easy Weight Loss
Current statistics reveal that 75% of Americans are overweight and 40% are obese. For those who desire to lose weight and obtain optimal health, sometimes it can be overwhelming trying to figure out where to start. From the Atkins Diet to the South Beach Diet; from the low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.
For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for their friend but won't work well for them...not because the diet is "bad", but because each body reacts differently. However, there is a way to lose weight that is easy, fast, and doesn't involve deprivation or calorie counting.
Before the weight loss tips are discussed, it's important to address some background information about body genetics and why weight loss can be difficult.
Before anyone starts a diet, it is important to note that each person has a different body build. Some people are short and stout while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular. Genetics can determine body shape and a person's natural build just as it does eye color, hair color, skin color, and so on. The good news is that genetics do not determine whether or not one will be fat, but will determine one's body shape. This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal, really, is to be at a comfortable weight for one's body shape and to feel good about it.
So, why are people overweight? Here are 11 of the most common reasons:
1. Slow metabolism: People who are overweight have a hard time burning off food. As a result, the fat is stored.
2. Emotional eating: Those who struggle with weight often eat when stressed or when other emotional upheavals are happening in their life.
3. Hormonal imbalances.
4. Eating portions that are too large.
5. Eating lots of "diet food" (that is low fat,low carb, and "sugar free" foods). Kevin explains in the book why this is a problem.
6. Build up of toxins in the body.
7. Eating late: Late-night eating can cause food to convert to fat more easily.
8. High susceptibility to growth hormones: These hormones are given to animals to help them grow faster and larger, so meat and dairy have residual growth hormones. In humans, these hormones can result in increased fat storage.
9. Not eating breakfast.
10. Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.
11. Food ingredients: The reasons why are amazing and beyond the scope of this article. Readers are encouraged to read for themselves Kevin's two books.
Simple Tips for Easy Weight Loss:
Now that there is a better understanding of body genetics and why people have a tendency to be overweight, here are the tips for fast, easy weight loss.
Tip #1: Drink water upon arising: First thing in the morning, drink eight ounces of distilled water, bottled water, or filtered water (not tap water).
Tip #2: Eat a big breakfast: This should be done 45 minutes after getting up in the morning. Suggested organic foods to choose from (they must be organic) are apples, bananas, rye bread with no sugar, plain yogurt, tuna, lamb, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so on.
Tip #3: Drink distilled water throughout the day: Eight glasses is recommended
Tip #4: Walk non-stop one hour each day: This doesn't have to be power walking; just walk at your own pace. Walking outdoors is best.
Tip #5: Stop eating after 6:00 PM: This is hard for some people, but do the best you can.
Tip #6: Do a candida cleanse: Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for "Candida Cleanse" or go to your local health food store.
Tip #7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.
More and more Americans are becoming overweight. Extra weight can result in many health issues and negatively impact one's emotional state and self-esteem. However, for those struggling with this problem, there is hope. You can lose it and keep it off. Now that you have a understanding of body genetics and why you might be overweight, take action today! Commit to trying at least a few of the steps.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Current statistics reveal that 75% of Americans are overweight and 40% are obese. For those who desire to lose weight and obtain optimal health, sometimes it can be overwhelming trying to figure out where to start. From the Atkins Diet to the South Beach Diet; from the low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.
For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for their friend but won't work well for them...not because the diet is "bad", but because each body reacts differently. However, there is a way to lose weight that is easy, fast, and doesn't involve deprivation or calorie counting.
Before the weight loss tips are discussed, it's important to address some background information about body genetics and why weight loss can be difficult.
Before anyone starts a diet, it is important to note that each person has a different body build. Some people are short and stout while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular. Genetics can determine body shape and a person's natural build just as it does eye color, hair color, skin color, and so on. The good news is that genetics do not determine whether or not one will be fat, but will determine one's body shape. This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal, really, is to be at a comfortable weight for one's body shape and to feel good about it.
So, why are people overweight? Here are 11 of the most common reasons:
1. Slow metabolism: People who are overweight have a hard time burning off food. As a result, the fat is stored.
2. Emotional eating: Those who struggle with weight often eat when stressed or when other emotional upheavals are happening in their life.
3. Hormonal imbalances.
4. Eating portions that are too large.
5. Eating lots of "diet food" (that is low fat,low carb, and "sugar free" foods). Kevin explains in the book why this is a problem.
6. Build up of toxins in the body.
7. Eating late: Late-night eating can cause food to convert to fat more easily.
8. High susceptibility to growth hormones: These hormones are given to animals to help them grow faster and larger, so meat and dairy have residual growth hormones. In humans, these hormones can result in increased fat storage.
9. Not eating breakfast.
10. Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.
11. Food ingredients: The reasons why are amazing and beyond the scope of this article. Readers are encouraged to read for themselves Kevin's two books.
Simple Tips for Easy Weight Loss:
Now that there is a better understanding of body genetics and why people have a tendency to be overweight, here are the tips for fast, easy weight loss.
Tip #1: Drink water upon arising: First thing in the morning, drink eight ounces of distilled water, bottled water, or filtered water (not tap water).
Tip #2: Eat a big breakfast: This should be done 45 minutes after getting up in the morning. Suggested organic foods to choose from (they must be organic) are apples, bananas, rye bread with no sugar, plain yogurt, tuna, lamb, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so on.
Tip #3: Drink distilled water throughout the day: Eight glasses is recommended
Tip #4: Walk non-stop one hour each day: This doesn't have to be power walking; just walk at your own pace. Walking outdoors is best.
Tip #5: Stop eating after 6:00 PM: This is hard for some people, but do the best you can.
Tip #6: Do a candida cleanse: Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for "Candida Cleanse" or go to your local health food store.
Tip #7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.
More and more Americans are becoming overweight. Extra weight can result in many health issues and negatively impact one's emotional state and self-esteem. However, for those struggling with this problem, there is hope. You can lose it and keep it off. Now that you have a understanding of body genetics and why you might be overweight, take action today! Commit to trying at least a few of the steps.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Five Step Roadmap for Losing Weight
Five Step "Roadmap" for Losing Weight
If you happen to be among the millions of people who are weight impaired, you may have already considered, or even tried many alternatives for losing weight...and you may still be seeking that one magic "remedy"...
Sadly, there are no magic remedies, diet pills, or supplements for losing weight. It takes desire, persistence and lots of accurate information seasoned with ample amounts of supportive and caring guidance, to succeed.
Through the trials and tribulations of many failed weight loss plans we now know that if you try to manage your weight by making radical changes in your diet and lifestyle, you will eventually fail...around 95% of the time!
For a diet plan to be successful it must fit within the boundaries of normal day-to-day habits and activities. It must allow for the consumption of familiar foods in familiar and traditional social settings. The exclusion of "taboo" foods or your favorite fast food restaurant is generally a set-up for eventual dieting failure.
When you stop to think about, isn't it usually the things you are told that you can't do or have, that you desire the most? It's a part of human nature. We want what we can't have! Take it away from us, and surely this is exactly what we will want and crave the most...and this includes the foods we eat. Even the most highly regarded sources of information agree that we tend to focus on what we can't have (see what the Bible has to say about it; Romans 7:14-15).
So, a good plan for losing weight should not try to radically change your eating behavior. The plan should adapt to your daily activities and eating behavior. And of course any good plan should incorporate the benefits of good nutrition, convenience and practicality.
The bottom line is that we are all very busy people without a lot of time to spare. We're not about to turn our busy lifestyle upside down to follow some restrictive plan for losing weight. Oh...maybe something like this will work for a short period of time, but the facts don't lie. Short term loss is long term gain (in weight that is!). Although the "crash" weight loss diets may work for a short while, most of us will find that before long the pounds begin to creep back on...and there is good reason for this.
- We’re not going give-up eating at fast food and sit-down restaurants when we need a quick meal.
- We're not going to give-up eating with business associates, good friends and family or any other special meal occasions where dieting guidelines are difficult (or impossible) to follow.
- We're not going to completely eliminate the foods we love and crave.
- And we're most definitely not going to waste precious time preparing special dietary meals from "scratch" every day!
It's important to know that you don't have to stop doing any of the above to lose weight.
You can look and feel like a million bucks, take years off your appearance and have the energy and vitality to accomplish your dreams, by following a few simple guidelines. Here they are...
1) Take it one step at a time.
Some of the greatest accomplishments in life begin by taking one small step at a time. When we are challenged to think deeply, encouraged by others to succeed, and ultimately inspired to take action, great things start to happen!
If you have important weight loss goals you are not achieving, try to spend less time worrying about all the possible
"causes" and start concentrating on how you can make progress.
This is one of the keys to moving forward and a simple, but powerful tool for success.
Step #2 – Assess your dietary needs and lifestyle.
Awareness is the key!
Learn about your specific dietary needs (caloric intake) and daily energy requirements. We're talking a basic understanding here, and not having to go into any great detail. Here is a great tool that can help:
http://www.weightlosswarriors.com/nutribase/AssessQuestionnaire2005.php
Step #3 - Seek advice from friends and trusted authorities.
Don't believe everything you hear! There are thousands of diet "scams" on the market. When you find a trusted source, ask as many questions as you can about diet and exercise. Find out what has worked for others. But always be on-guard for "quick fix" approach...it won't work!
Step #4 – Start creating a SYSTEM of support.
About 85% of our "happiness" and well-being is determined by the quality of our relationships with other people. Loving, caring relationships and a network of friends, family, and colleagues lowers stress, increases longevity and helps us to accomplish our goals in life (including losing weight).
We are social creatures and we do our best when we have friends to cheer us on, offer support, give advice and hold us accountable when necessary. This makes it easy for us to succeed. So, surround yourself with people, tools and activities that make it easier to succeed than to fail! Arrange your living environment and social situations so that every thing around you pulls your forward!
Step #5 – Use your resources.
Read motivational tips, general health information and any other literature you can get your hands-on. Information is power!
Step #6 – TAKE THE FIRST STEP!
There you have it. So, get started today on "your" Road to Success!
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
If you happen to be among the millions of people who are weight impaired, you may have already considered, or even tried many alternatives for losing weight...and you may still be seeking that one magic "remedy"...
Sadly, there are no magic remedies, diet pills, or supplements for losing weight. It takes desire, persistence and lots of accurate information seasoned with ample amounts of supportive and caring guidance, to succeed.
Through the trials and tribulations of many failed weight loss plans we now know that if you try to manage your weight by making radical changes in your diet and lifestyle, you will eventually fail...around 95% of the time!
For a diet plan to be successful it must fit within the boundaries of normal day-to-day habits and activities. It must allow for the consumption of familiar foods in familiar and traditional social settings. The exclusion of "taboo" foods or your favorite fast food restaurant is generally a set-up for eventual dieting failure.
When you stop to think about, isn't it usually the things you are told that you can't do or have, that you desire the most? It's a part of human nature. We want what we can't have! Take it away from us, and surely this is exactly what we will want and crave the most...and this includes the foods we eat. Even the most highly regarded sources of information agree that we tend to focus on what we can't have (see what the Bible has to say about it; Romans 7:14-15).
So, a good plan for losing weight should not try to radically change your eating behavior. The plan should adapt to your daily activities and eating behavior. And of course any good plan should incorporate the benefits of good nutrition, convenience and practicality.
The bottom line is that we are all very busy people without a lot of time to spare. We're not about to turn our busy lifestyle upside down to follow some restrictive plan for losing weight. Oh...maybe something like this will work for a short period of time, but the facts don't lie. Short term loss is long term gain (in weight that is!). Although the "crash" weight loss diets may work for a short while, most of us will find that before long the pounds begin to creep back on...and there is good reason for this.
- We’re not going give-up eating at fast food and sit-down restaurants when we need a quick meal.
- We're not going to give-up eating with business associates, good friends and family or any other special meal occasions where dieting guidelines are difficult (or impossible) to follow.
- We're not going to completely eliminate the foods we love and crave.
- And we're most definitely not going to waste precious time preparing special dietary meals from "scratch" every day!
It's important to know that you don't have to stop doing any of the above to lose weight.
You can look and feel like a million bucks, take years off your appearance and have the energy and vitality to accomplish your dreams, by following a few simple guidelines. Here they are...
1) Take it one step at a time.
Some of the greatest accomplishments in life begin by taking one small step at a time. When we are challenged to think deeply, encouraged by others to succeed, and ultimately inspired to take action, great things start to happen!
If you have important weight loss goals you are not achieving, try to spend less time worrying about all the possible
"causes" and start concentrating on how you can make progress.
This is one of the keys to moving forward and a simple, but powerful tool for success.
Step #2 – Assess your dietary needs and lifestyle.
Awareness is the key!
Learn about your specific dietary needs (caloric intake) and daily energy requirements. We're talking a basic understanding here, and not having to go into any great detail. Here is a great tool that can help:
http://www.weightlosswarriors.com/nutribase/AssessQuestionnaire2005.php
Step #3 - Seek advice from friends and trusted authorities.
Don't believe everything you hear! There are thousands of diet "scams" on the market. When you find a trusted source, ask as many questions as you can about diet and exercise. Find out what has worked for others. But always be on-guard for "quick fix" approach...it won't work!
Step #4 – Start creating a SYSTEM of support.
About 85% of our "happiness" and well-being is determined by the quality of our relationships with other people. Loving, caring relationships and a network of friends, family, and colleagues lowers stress, increases longevity and helps us to accomplish our goals in life (including losing weight).
We are social creatures and we do our best when we have friends to cheer us on, offer support, give advice and hold us accountable when necessary. This makes it easy for us to succeed. So, surround yourself with people, tools and activities that make it easier to succeed than to fail! Arrange your living environment and social situations so that every thing around you pulls your forward!
Step #5 – Use your resources.
Read motivational tips, general health information and any other literature you can get your hands-on. Information is power!
Step #6 – TAKE THE FIRST STEP!
There you have it. So, get started today on "your" Road to Success!
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
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