12 Best Exercises for Golf
Physical conditioning and strength training for golf will increase the distance of your shots, reduce your score, and eliminate the nagging injuries associated with playing "too much" golf. In the era of Tiger Woods, there is no doubt that a golfer is an athlete. It is believed that Tiger makes shots that no one else can because of his physical strength. But while millions upon millions of golfers have emulated Tiger's clothing and equipment, how many have followed his lead and strengthened their body for golf?
Think for a moment about the money you spend on clubs, memberships, friendly wagers, and golf lessons. Are you getting your money's worth? The value of your equipment or golf pro is not being questioned, but the value of the operating unit - your body - needs to be evaluated. First rate equipment will always be limited by second rate conditioning.
The good news is that a small investment (less than the cost of your custom driver) can help you identify the weak links in your physical conditioning and will strengthen your body in preparation for the season. You owe it to yourself to get the most out of your efforts and expensive equipment. A good program can add yards to your drive and should increase the effectiveness of both your golf clubs and golf lessons.
Think about this: If you have played golf for 3 years then you have taken at least 3840 explosive swings on the course:
40 wood & long-iron shots per round
2 rounds per week
16 weeks in a season
3 seasons
= 3840 explosive swings!
Big deal, you say? Where's the problem? The problem is you have taken almost 4000 muscle contractions in one direction only. This may overdevelop some muscles at the expense of others. Imagine doing 4000 contractions with only your right arm - think there might be differences in muscle size and strength between your left and right arms?
Technically, you have overtrained some muscles for three years, while others have been completely neglected. Compounding your physical imperfections are the consequences of a sedentary lifestyle (as is the case for most golfers) and the individual oddities that you may have been born with (flat feet, limb length differences, poor co-ordination, etc.). Without physical conditioning, it's unlikely that you will be playing at an optimal level. All of these factors contribute to your need for a professional assessment - a small investment in time and money that can make a world of difference in your game. Physical conditioning is no less important than golf lessons.
Step 1 - Get a thorough physical assessment from a qualified professional to identify your muscle weaknesses and flexibility. You may visit a physical therapist, an experienced personal trainer, an athletic therapist, or other movement specialist - ask around for a recommendation. Costs will vary, but the information you will extract from this session will pay for itself at the year-end club championship!
If you need to lose excess body fat, then do it with interval training and nutrition, not with long, slow, boring cardio. That takes too long and does nothing for golf fitness.
It is mandatory that you have an assessment and address any injuries, imbalances, inflexibility, or other concerns before you move on with a strength and conditioning program. The right professional will help you address the cause of injury, rather than just treating the symptoms. Low-back pain is also extremely prevalent in golfers. If you have low-back pain, you must see your doctor and have them refer you to the appropriate professional. Fix your lower back before you start swinging your golf club at speeds of up to 90-100 miles per hour!
You may also wish to discuss pre-game preparation with your movement therapist or Strength and Conditioning Coach. Like sprinting, golf is an explosive sport and demands thorough preparation to prepare their muscles for high-velocity movements. Ask a certified trainer to take you through a warm-up that involves dynamic movements for the upper body and lower body. This is termed "dynamic flexibility" and is designed to increase range of motion and to warm-up the muscles specific to the movement.
Your pre-game preparations should begin immediately following your last round! Take advantage of any opportunity you have to enhance recovery and do some more dynamic flexibility. Does your club have a massage therapist? If so, take advantage! Do you have injuries that require immediate ice and other recovery measures? Take the opportunity to ask for instructions on recovery at your initial assessment.
From the results of your professional assessment, a Certified Strength and Conditioning Specialist (CSCS) will be able to put together a program for you. The program should begin with a restoration of function followed by training to increase strength and eventually will go on to help you develop power.
An area that is going to be a weak spot in most golfers is the strength and endurance of the abdominal and low-back muscles. Some experts suggest that increasing low-back endurance can help reduce back problems. A golfer will also want to build endurance so that they can maintain good posture in their golf stance over an 18-hole match. Endurance in the abs and lower back could have profound effects on your game's consistency.
Just like your golf lessons, the training program that you need is likely to be very different from the program required by your golf partner, your wife, or the guy you are chasing for the club championship. That is why you need to invest in a strength coach to set you up with a training program.
Priority training areas for both advanced and recreational golfers include the arms, shoulder-complex, lower back, abdominals, and obliques. This doesn't mean you should grab the local bodybuilder's routine for arm curls and sit-ups. Your program should be much more targeted than that. Here are some exercises that you should discuss with your strength coach to include in your training program:
12 Best exercises to strengthen the abdominal and lower-back muscles.
1) Plank
2) Side Plank
3) Plank With Arms on Ball
4) Bird Dog
5) Cat-Camel
6) Mountain Climber
7) Spiderman Climb
8) Stability Ball Jackknife
9) Waiter's Bow
10) Medicine Ball Woodchoppers
11) Back Extension
12) Waiter's Bow
Bonus 13) Standing Pullover
12 Best Exercises that will help you develop total-body strength & mobility:
1) Squat
2) Lateral Step-up
3) Reverse Lunge
4) Romanian Deadlift
5) Step-up
6) Split Squat
7) Single-Arm DB Row
8) Wide-Grip Seated Row
9) Standing Cable Chest Press with Rotation
10) One-arm Elevated Push-up
11) Rotator Cuff External Rotation
12) Y's & T's
Don't use all of these exercises in the same session. This is merely a list of exercises that you and your trainer may want to include in your conditioning program.
With the right program, you can become stronger, more flexible, fitter, and have more power than your opposition. A well-conditioned golfer will also have that "psychological advantage" being at the "top" of their game and has a greater chance of setting personal bests. Good luck!
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com
Fast Weight Loss - Lose 10 Pounds In 10 Days
If you want to lose 10 pounds in 10 days, you will have to find the right diet, the right exercise regimen, and the will to stick to it. If you have tried to achieve this goal before and failed, don't worry, we have all been there. The key to weight loss success is finding the right elements to help you succeed, and sticking to it as you go. Here are a couple of things to avoid while trying to lose 10 pounds in 10 days.
1. Don't eat mindlessly. Need a snack between meals? Try to go for an apple or some fresh vegetables. Grabbing a bag of greasy chips from the snack machine at work and washing them down with a soda is only going to nullify any efforts you have made to eat healthful foods. Try and stay aware of your food choices at all times, as even the small snacks count.
2. Don't make excuses. I'm too busy, I'm too tired, it costs too much. I've heard them all. You have to cut through the excuses and stick to your diet plan. There are people out there losing weight everyday, despite some overwhelming odds. You can too, but you have to believe it!!
So, if you want to lose 10 pounds in 10 days, you have some changes you will have to make. Remember, it isn't easy for anyone. Find the right diet plan, make sure to move your body and stay active, and you will get the results you want, maybe even faster than you think!
Do you want to get rid of those extra pounds you packed on? Although they sure did not pile on overnight, you'd like to get rid of them overnight, wouldn't you? Have you had enough? Are you ready to do something about it? Change your thinking and you can change your body. Your Weight Loss success story can start today! Click Here to get started! More information on easy weight loss and more is available at http://www.easyweightlosscoach.com
6 Powerful Secrets For Optimum Overall Health & Effective Rapid Weight Loss
If you are trying to lose weight, gain lean muscle, and improve your overall health, there are 6 rarely spoken of things through out the "Lose Weight" community you need that effectively and rapidly improve your health. Losing weight and embarking on a healthier lifestyle is a battle, inputting the following six weapons into your arsenal can help you win the battle outright!
The first is: Apple Cider Vinegar: Lower cholesterol, weight loss, increase metabolic rate are just some of the benefits of this great supplement, and to top it all off, it's natural! You can take ACV up to three times daily. It's best to take it before each meal as it will help in curbing your appetite thus reducing the amount of portions you would usually get with your meals. The recommended amount to take is 1-3 tablespoons (3 is recommended), mixed with a glass of water and a little honey to lower the acid taste. Make sure to consult a physician before taking this or any other supplement.
Second: Fish Oil or (Omega 3 Fatty Acids) Fish oil have two main fatty acids: DHA (docosahexanoic acid) / EPA (eicosapentaenoic acid). Make sure the supplements you purchase contain an adequate amount of these two fatty acids. They are also found in fish such as salmon. Fish oil is important to take on daily basis as it helps with mental health, helps in prevention of colon, prostate & breast cancer, also, heart health, and overall health. Make sure to consult a physician before taking this or any other supplement.
Third: Multi-Vitamin Just about everyone has heard of Multi-Vitamins. But, most don't realize how important taking this supplement actually is. Due to busy lifestyles, and/or poor eating habits, most of us are lacking in important vitamin and mineral intake that our body need for optimum functionality. Choosing multi-vitamin brands can be a little tough. I recommend to search around and do good research on the different types of vitamins on the market today. Also, try to get multi-vitamins that are more tailored to you, i.e. (active lifestyle, for men, for women, for seniors, etc.). Make sure to consult a physician before taking this or any other supplement.
Fourth: Ice Cold Water I know, I know, who else doesn't know that you need to drink plenty of water daily if you want to stay/get in great health! But, did you know that drinking ICE COLD water is really what does the trick with helping you lose weight? When you drink ice cold water your body begins to burn fat so that it can warm the water you've just drunk to body temperature. This is also known as the thermogenic effect. You won't burn a large amount of calories, but drinking large amounts is still incredibly important for your health.
Fifth: Olive Oil Olive oil consist of unrefined monounsaturated fats, which is healthy for your body. Olive oil can also increase fat burning, healthy HDL cholesterol levels and more! Replace all of your usual cooking oils with olive oil. You can also use it as a base for salad dressing. Refer to healthy salad dressing recipes for more information on how to make this healthy alternative dressing to the usual high calorie and carb dressings on the market today. Before you take any type of supplement, even Multi-Vitamins, it's important to consult with your physician first.
Sixth: Green Tea Green tea is highly recommended daily. Powerful antioxidants that helps cleanse your body, plus lowering cholesterol levels, weight loss, speeding up your metabolism, helping in treatment is skin disorders and so much more!
In conclusion, as with any program, supplements, etc., nothing is going to work correctly without maintaining a consistent routine of exercising.
Are you ready to start losing weight and getting lean muscle now? Click Here to ignite your fat burning furnace and start your on your path to weight loss, better health, and a better body. This program is straight to the point and is not your typical "low calorie", "no carb", "don't eat anything all day" type of diet.
Avy Barnes is a long time health and fitness enthusiast. Being someone who once struggled in weight loss, muscle building, and overall health improvement, you will be able to connect more to all the information he provides through articles and his site. If you're looking for more free valuable tips, tricks, and secrets about weight loss & fitness, then be sure to visit Conquer Weight Loss, and enjoy a healthier and happier life.
Food Labels and Weight Loss - Friends or Foes?
Food labels are your friend in the game of weight loss. They can quickly reveal how useful something is to fuel your body. For weight loss to be successful, you still have to enjoy your food. Labels can help. Below is a highlight of some of the information available.
Serving Size
What you and I consider to be a serving is not same as the food processors. A box of cereal supposedly feeds 15 people. If you ever tried handing a box of cereal to 15 people and asked them share, how willing would they be? Serving sizes can leave you hungry, but it is an important number if you want to do accurate math with the rest of the information on the label.
Calories
Calories are the amount of energy that serving will provide. If you are keeping track of how many calories you want to eat during one meal or one day, this information is helpful. One drawback, however, is it wont tell you how you will feel after eating the food. If it is a high sugar food, you may not feel to good later on due to the sugar high and the sugar crash. More label reading is necessary.
Fat
There are numerous fat numbers on the label to help you discern what kind of fat the food contains. Some fats are healthier than others. The drawback here if it contains hydrogenated fats it can still be zero on the label.
Carbohydrates & Fiber
The amount of carbohydrate and fiber will help you decide if the food you are eating will stick to your ribs, reduce cravings, and help maintain a steady blood sugar level.
Protein
Protein is important for tissue repair and healing, especially for heavy exercises. Protein also satiates appetite and helps the brain realize you are not hungry so you dont overeat.
Vitamins & Minerals
This is a list of the basic vitamins and minerals that are in the food. Most products that have food labels are processed, however, and they may also be fortified with vitamins and minerals. Because they are fortified with synthetic nutrients, absorption and quality are questionable. It is recommended to balance out the diet with a variety of fresh fruits and vegetables, as well.
Ingredients
The last portion of the food label lists the ingredients which is very important if you want to know the sources of nutrition information. Anyone with allergies studies this list very well. Food reactions are different from person to person so knowing if you are sensitive to specific ingredients can be necessary. Trial and error is usually how someone figures this out. Mood swings are commonly seen with a high carbohydrate diet. High fat foods and diary are culprits in digestive distress. If you want to avoid artificial sweeteners or hydrogenated fats, they are listed here, also. Ingredient types may have multiple forms such as sugar which can be lactose, maltose, dextrose, sucrose, high fructose corn syrup, etc. Artificial sweeteners also, have many different names.
The only piece of information not listed on food labels is how tasty something is. Taste is an opinion that can lead to overeating if we are not careful about maintaining a balanced diet. While being able to enjoy your favorite foods is key to successful weight loss, Using food labels to help you decide what to eat and how much to eat can make the job easier.
Dr. Lisa Ann Homic, a chiropractor and wellness coach in Auburn, NY, also started the Numbers Don't Lie Diet Program. Visit http://www.CreatePurpose.com
Metabolism and Weight Loss
Our metabolic rate determines the rate at which we burn up our food, and by increasing this rate, we can lose weight more quickly, easily, and safely.
When we diet, by decreasing our calorie intake too drastically, we cause our metabolism to slow down, making it progressively more difficult for us to lose weight. Most diets fail, yet we continue to try one after another, always hoping that each new regime will provide the magic solution. If this sounds like your problem, there may be a simple answer. Lets look at why most diets fail, and how strength training, combined with a healthy food intake can speed up your metabolism, making it easy for you to lose weight.
By drastically cutting our food intake, our bodys natural instinct is to switch to a starvation response.' The fewer calories we consume, the more our bodies become efficient at using these calories - leading to slower weight loss. This was once a useful mechanism for our ancestors when food supplies were less predictable, but this vicious circle can make life almost impossible for the modern dieter.
When the body is persistently kept short of calories, it breaks down muscle tissue to use as fuel. Our body, using water from our tissue cells, quickly washes this away causing an instant reduction in weight through water loss. However, this weight loss will be short lived, and will quickly be regained when we take in water and the muscle we have lost will slow down our metabolism in the long term.
The reason for this is that each pound of muscle requires a certain number of calories each day just to maintain it. Therefore, the more muscle you have, the more calories you burn even when youre doing nothing, even sleeping! If you lose muscle, then your daily calorie requirement becomes less. For example, imagine a dieter loses 10 pounds of muscle (along with maybe 20 lbs. of fat) on a strict diet. Now suppose that each pound of muscle had been burning 50 calories a day. Together, those 10 pounds of muscle had been burning 500 calories a day. With this muscle tissue gone, the dieter must now consume 500 less calories a day in order to maintain that weight-loss!
However, of course people do not stick to their diets for ever and when they return to their old eating habits, the weight that they have lost, invariably comes piling back on. Unfortunately, whilst they lost both muscle and fat during the diet, all the weight they regained was fat. So, even though they may weigh the same as they did when they started, they now have a lot more fat and a lot less muscle than they did before the diet. Therefore, their metabolism is slower and their calorie requirements are less. Even if they return to their pre-diet eating habits, they still require 500 fewer calories a day due to the muscle loss. Thats one reason dieters are prone to regaining all of the lost weight, and conversely sometimes even gain weight afterwards.
A good solution is an active lifestyle that includes aerobic exercise, a good weight-training program, and a healthy diet containing fresh fruits and vegetables, whole grain cereals and plenty of lean protein. It is a good idea to eat little and often keeping your metabolism in high gear by eating 4 to 6 small meals a day, rather than one or two larger ones. No food is forbidden, but sweets and high fat junk food are eaten less often, and in smaller quantities. A healthy diet is a realistic and permanent way of eating not a diet that you suffer through for a week or two and then give up!
The goal is to consume as many calories as you can, while still losing body fat and maintaining or adding lean muscle at the same time. If your calories are already below normal, dont restrict them further. Instead, maintain your current amount and instead try to become stronger and more active, so you can gradually increase your calories to a normal healthy level. If your calorie intake is already in a healthy range, decrease it only slightly, if necessary. A small reduction of about 250 calories a day, or 10-15 percent less than usual, is more likely to protect your lean muscle, and less likely to trigger a go-slow in your metabolism.
If you follow this type of routine, its possible to gain about one pound of muscle per week and lose about one pound of fat per week. The end result is that the number on the scale might not move much at all, it may even go up. Your clothes will feel looser, and youll feel great. Yet the numbers on the scale won't move!! It's at this point that a lot of people give up the weight training because they don't understand what's happening.
The truth is that when you're strength training it's possible to get smaller and heavier at the same time, as muscle is a much denser tissue than fat. The fat takes up more space on your body. At this point, it's best to ignore the bathroom scales and rely on the way you look and the way your clothes fit.
The conventional way of dieting can lead to a weak, tired body, exhausted by the constant cycle of starvation and weight gain, unable to enjoy food. However, by following these easy steps above, you can easily reach your goal - the slim, strong, healthy body of a naturally lean person who can enjoy their food without guilt, for life!
Angie Mcilwaine runs http://www.healthidiet.com and has been involved in all areas of diet, health and fitness for more than 15 years. She enjoys helping people healther, fitter and more confident through controlled weight loss and exercise.You can contact Angie via her website - she is only too happy to pass on advice and information. She also has a regular newsletter with original tips and ideas to help you lose weight.
Total Body Workouts Are Better Fat Burners
Total body fat burning workouts beat cardio every day of the week. If you want to sculpt your body weith fat burning exercise sessions, burn fat with total body workouts.
Cardio (a.k.a. aerobic exercise) is no longer the King of Exercise. Research now shows that you can burn fat, improve your heart health, increase your quality of life, and reduce your risk of disability with resistance training.
Sure, you can get some benefits by using machines at your local health club. But total-body "functional" exercises (like squats, push-ups, and bodyweight rows) are even better. And resistance training doesn't mean barbell bench pressing with heavy weights. You can use dumbbell free weights or a variety of creative bodyweight exercises at home.
An extra benefit of bodyweight or free-weight exercises is that they give you the ability to complete a total-body workout in less time. For example, if you do a bodyweight or dumbbell squat, you will replace the need for the leg extension and leg curl machines in a health club. Push-ups or dumbbell chest presses replace the chest fly and triceps extension machines. And chin-ups replace the need for machine-aided pulldowns and biceps curls.
In three or four "functional" moves, you can complete a total-body workout. Do each exercise two to three times for 8 to 12 repetitions per set. Rest one minute between sets. You can do your exercises in a circuit (all exercises done back to back without rest) or in supersets (two exercises done back to back without rest) to cut even more time from your workout. Aim for three total-body strength-training workouts per week.
Total body workouts are where its at.
Commercial Gym Example:
Squat
Seated Row
Bench press or DB Chest Press
DB Split Squat
That's a thorough workout, and you'll be sweating up a storm and your heart rate will be up - but that only matters for people that are addicted to the sweat and increased heart rate of cardio. What really matters is the turbulence put on the muscle and the increased metabolism and muscle growth that happens outside of the gym
Do the work in the gym, and burn the fat during recovery,
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked total body fat burning workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. The TT fat burning workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat burning help you lose fat without any equipment at all.
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Fitness - Built For Action
Consider: the Stone Age is now thousands of years back in the past. With every passing era, early man took changing centuries in his stride. Like all animals, he was created to be on his feet. At first, he chased, hunted. Then; he combined these activities with farming. But he remained on his feet. Upright. And when the sun set, he lay down, back and legs straight out.
The Industrial Revolution ushered in modernity. That progressive element which had crept into our lives could have been used constructively. But it only made us the sedentary animals we are today. We get out of bed to sit down for breakfast. We travel, or try to travel, on our rumps to work. Once there, we work .on our seats. Coming home is a rewind of the journey to work. Then, we sit down before the TV-VCR till the calorie-chair beckons us to dine, and sleep nods us to bed. It's truly, backside to the future.
Get the picture? The operative word, the key to our lifestyle, is sit, which even as it rhymes is, the very antithesis of fit. If we are critics of your armchair, it's with reason. If by living in the lap of luxury, man is losing his spine and finds modern life a pain in the backside, the reason often is just below him. The chair and he have conspired to be on a sit-down strike against nature.
In the process, we deaden ourselves - physically and mentally - because we don't bother to break out of our numbing lifestyle. We don't allow nature's exercise - standing, walking, bending - to revitalize our muscles. We don't allow those vital active processes to pour more oxygen into us. We are our enemies - ruining ourselves in a quiet but violent way. And as terrorism breeds in a politically criminalized society, heart attacks breed in our violated bodies.
Rebels have realised that to get politicians to hear them, they have to jolt them. It begins with asking, then shouting, and finally, physical violence. Similarly, our body begins to rebel. The symptoms are many - obesity, aches and pains and finally, the terrorism of a heart attack.
You can't afford to slow down in your life in the fast lane. So, work tensions, the philosophy of all work and no play combined with a sedentary lifestyle make you worse than a dull boy.
What happens if you leave your vehicle unused for days in the garage? The battery runs down, of course. The same thing happens to an unworked body. With more than 50 per cent of his body being muscle, today it is medical men - even more than bodybuilders - who say we are what our muscles make us.
In the course of centuries, man's evolution from the leafy jungle to the concrete one, has left him with more muscles than he normally uses. Man was built for action - not atrophy.
While our historical heritage gives us an insight into our natural selves, it is scientific know-how that adds an understanding to our perceptions. And the foundation of science itself is based on observing the simple, yet wondrous things that happen all around us.
Read out for Makeup. Check out weight lifting routines and yoga.
How to Maintain Healthy Weight
There is nothing as frustrating as gaining weight after you worked so hard to lose it. It is a stab in the back, especially for those people who put so much time and effort to reach their goals but did not stick to a healthy lifestyle after attaining their desired weight. Once you have decided to take a big step and start living a healthy life, there is no turning back. Healthy habits should be part and parcel of your life.
Never skip your breakfast. Breakfast is the first meal of the day, and it gives you the energy you need to start the day. According to National Institute of Environmental Health Sciences, people who do not skip their breakfast are less likely to snack during the day.
Eat slowly and chew your food thoroughly. "Slow but sure" should be your slogan. The faster you eat, the more likely you are to overeat. Your brain needs about twenty minutes to register that you have had enough, which is why you even need to take a break before going for seconds.
Be active. This is one of the best ways to help you maintain healthy weight. Choose exercises that you enjoy--for example, walking, jogging, cycling, and aerobics--and have fun. Avoid spending hours watching TV or playing computer games.
Pack your fridge with healthy foods. Vegetables and fruits are good low-fat snacks. In fact, about 2 cups of fruits and 2-3 cups of vegetables a day help you not only lose weight but also stay healthy (fruits and vegetables are loaded with vitamins and minerals).
Do not eat if you are not hungry. Find other ways of relieving your stress: you can meditate or do yoga, take a walk outside and have a breath of fresh air.
Recommended reading
Diet and Nutrition(http://www.actabit.com) Сlear tips for healthy eating.
This article is courtesy of Actabit Weight Loss Journal and may be freely used with proper credits and a link to the journal.
Actabit Weight Loss Journal (http://www.actabit.com) provides weight loss, nutrition and fitness information, news and tips. Offers articles and recommendations on healthy eating tips and recipes for every day.
Lose 9 Pounds In 11 Days
Fatloss4Idiots is a weight loss program that can have you losing 9 pounds every 11 days. This can really be done if the program is followed exactly as shown. They even have an online diet generator which can help you generate your diet within seconds online!
The whole program is based on shifting calories, which means that you will eat different amounts of calories each day that you are on the plan and this calorie shifting actually helps your metabolism burn all of the calories consumed. This plan is based on a 4 meals per day during the 11 days and although I cannot guarantee you will lose 9 pounds in those 11 days, you will definitely lose weight. Some people lose 7 or 8 pounds while others may lose 9 or 10 if the menu is followed exactly. And the best part is, every time you do this diet, you will lose weight.
Some of the things you will learn in this exceptional E-book are: 10 rules for fast fat loss, how to stop retaining water, how to drink alcohol while still burning fat, how to shop at the grocery store to boost fat burning for your entire family, how to eat more than 3 times per day to speed up weight loss, and much more.
Get ready to be shown an eating program that is so unique that you will want to start using this amazing plan immediately. Learn how to give your body different types of calories to increase your metabolism and force fat loss to happen faster.
Learn more about how you too can lose 9 pounds in 11 days today!
The My Alli Weight Loss Plan
Gary Foster, Ph.D. is a renowned leader in the field of weight management and behavior change. Dr. Foster is a Professor of Medicine and Public Health and Director of the Center for Obesity Research and Education at Temple University in Philadelphia. He has previously served as Clinical Director of the Weight and Eating Disorders Program, Department of Psychiatry, at the University of Pennsylvania School of Medicine. Dr. Foster is also a frequent presenter at national and international meetings and has treated overweight patients in individual and group settings for over 20 years.
To achieve your weight loss goals, one should begin with meal planning which is one of the great benefits The My Alli Weight Loss Plan offers. Life is tempting. Fast-food advertising encourages you to grab and go - often at a good price that could cost you in the long run. If you know what to expect from the outside influences, you can avoid the setbacks that lead to weight gain. In the meal planning section of The My Alli Weight Loss Plan, you'll find resources including meal planning, articles, and information that can help you: fight cravings survive slip-ups control portion size. You can also discover which popular low-fat diets work with the alli program. Just view alli-friendly diets. Some diets are not a good fit with alli, because they allow high-fat foods that can cause treatment effects while using alli capsules. With alli, you need to stick with a reduced-calorie, low-fat diet. How many daily fat grams and calories are right for you? Check out the target fat & calories charts in The My Alli Weigh Loss Plan
Four ways to fight cravings:
Has this happened to you? You see a chocolate bar in a magazine, so you take a walk to the nearest vending machine. Or you're in a movie theater, and the smell of popcorn drives you to the concession stand. These triggers are hard to handle. What can you do?
1 Get moving. Physical activity can boost your mood just like food can - and it uses up calories, rather than adds them
2 Swap foods. If you crave a salty snack, have some salted celery or a lettuce salad with lemon juice and a sprinkling of salt. If you want something sweet, try sugar-free hard candy or a fruit-and-ice smoothie with no-calorie sweetener
3 Distract yourself. If you can do something else for just a few minutes, the craving may pass. Drink water. Sometimes thirst disguises itself as hunger. But make sure you're not substituting water for food; you still need nutrients as part of a healthy diet.
4 Survive the occasional slip-ups! Weight control is not like walking a tightrope - one misstep and you're done. If you slip, don't fall overboard with bad choices.
Here are a few tips for recovering according to the My Alli Diet Plan:
> Accept that mistakes happen.
> Forgive yourself and focus on what to do differently next time
> Persevere with your goals.
> Avoid "all-or-nothing" thoughts of giving up Identify triggers.
> Try to understand what events or circumstances led to overeating. Anger, stress, loneliness, or the blues are common. Be ready for them Turn your back. When you sense a trigger, change direction. If you're in the kitchen, or near food, go somewhere else. Just walk away
> Do the math. If you want to be sure you have a low-fat diet, count the grams of fat in your daily food choices and compare them to the number of grams of fat suggested for your calorie level. For more on daily fat and calorie targets, there is target fat and calories charts inside the Alli plan.
> Watch portion size.
One of the easiest weight loss strategies is to control portion size. Get to know the amount of food you eat. Often, we get in the habit of eating a certain amount of food to feel satisfied. And if we're served more food, we'll eat more. Studies have shown that the more food people were given to eat, the more they ate, regardless of their feeling of satiety. If the full plate is important to you, try using a smaller plate. Or keep portion sizes the same, but cut calories by lowering the fat in your dishes and adding more low-calorie ingredients like crunchy vegetables and leafy salads.
>Pay attention to the "energy density" in foods.
All foods have a specific number of calories within a given amount (volume). Foods such as desserts, candies, and processed foods are high in energy density. A small volume of these foods has a large number of calories. But some foods such as fruits and vegetables have low energy density. So you can have a larger portion size with a fewer number of calories - and that can fill you up without the downside of calorie overload.
The My Alli Diet Plan is truly a very realistic and easy way to lose weight fast and I wouldn't hestitate recommending it to anybody wanting to feel and look better. We are in charge of how we look and if you have the will, maybe the Alli Plan might just be the way.
For 10 quick tips on portion control, Click here
If you wish to find out more about the My Alli Weight Loss Plan and what it offers, Click here
10 Tips on Losing Weight Fast
Before jumping into a diet, you must determine your ideal weight. This will be your guide on your weight loss journey. Fast weight loss doesnt imply that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.
Here are some simple steps to help you lose weight:
1. Before dieting, you must know how many calories you normally need in a day. If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.
2. Remember to eat your fruits and veggies! You need at least five servings of them per day doing this will put you on the right track to a healthy body, because fruits and vegetables have beneficial fibers, vitamins and antioxidants. They also fill up your stomach fast so that you dont overeat and take into many calories.
3. Monitor the quantity of food you eat. Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.
4. Dont skip meals. When you want to lose weight it may be tempting to starve yourself but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you dont eat often. You can even divide the standard allotment of three meals into five or six smaller meals.
5. Fresh fruits and vegetables are ideal packaged and processed foods have high sodium and fat content. You are more likely to lose weight if you eat naturally fresh foods.
6. Dont limit your food intake too much. Go ahead and indulge yourself; eat your favorite treat. Its okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.
7. Dont always believe everything you read on a food label. Fat free does not necessarily mean low calories. The same wisdom goes for foods that boast low sugar or low carbs. Glance over the nutrition label there youll find the calorie count.
8. Try to limit the number of juices and sugary beverages you drink. Instead, drink eight glasses water a day this flushes out your bodys toxins and waste.
9. If possible, keep a food journal. This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.
10. Dont forget to exercise! Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.
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6 Pack Abs - Will Abdominal Exercises Reduce That Fat Around My Stomach?
To get rid of belly fat and get 6 pack abs, you must exercise. There's no secrets. However, there is something that most people don't get when it comes to getting in shape and most importantly get a superb flat stomach.
Exercises are not the only factor to get abdominals. In fact, everybody has abdominal muscles. The only thing is that most of people can't see them.
How to see your 6 pack abs like famous cinema celebrities or other bodybuilders professional?
1. Understanding Calories
There's nothing complicated about calories. All you need to do is to burn more calories than the amount you consume.
2. Drinking a lot of water
You need to build at least one liter of water every single day. I will enter in the details of this later, but for now, make an habit to drink even when you are not thirsty.
In fact, your body needs a lot of water, and you don't have to wait for it to send you a signal. When you are thirsty, that means that you are not supplying your body with enough water.
3. Dieting
You need to be aware that most diets don't work on the long term. Sometimes it's the diet itself, but most of the time, the problem comes from the individual who don't follow through.
4. Build muscle
You are not only going to work on your abs, but every single muscle of your body. This will help you to burn belly fat as well.
As you can see, having a powerful six pack abs is not only about spending hours doing crunches and sit ups. There's a whole science behind this.
To learn more about my powerful weight loss system and how you too can get rid of your stomach fat for good and get killer 6 pack abs when you visit: http://www.positiveattitude4life.com
Franck Silvestre is a professional Martial Artist. Visit his website today at Turbulence Training
What Diets Work?
That's the question we're going to answer! First off all I would like to congratulate you for coming here! So many people fall prey to diet scams and listen to every new fad that comes out (DAILY!). Did you know that 90% of all popular diets fail? In fact many of them cause health problems at the same time. It's time to break this endless cycle. That's why you're here, and I won't disappoint you. Let's get started!
What Diets work? The Diet's that work are the ones which don't have negative side effects, the ones that help you lose weight and KEEP it off and the ones which also improve your well being. So which diets do this?
Diet #1: Drinking Apple Cider Vinegar and Eating Flaxseeds daily. Both of these products help improve your digestive system and slowly cause weight loss to happen. You can expect to lose 10 pounds in 3 weeks. Both can be found in your local health food store.
Diet #2: Walking 30 minutes a day. No matter who you are I think it is possible to find at least 30 minutes a day to walk! Doing this on a daily basis helps increase and drill your metabolism. You will see results in 3-4 weeks.
Diet #3: Eat virgin coconut oil. You can find these in your local health food store. Whenever you fry something, just use this oil instead of other cooking oils. Coconut oil is rich in healthy nutrients that help restore the body's function. If the body's functions are restored, then weight loss will follow as will increased energy and overall a healthier you. Coconut oil is very tasty and I highly recommend this one! If you want to lose weight with it you can expect to see results in 3 1/2- 4 weeks.
Diet #4: Seaweed. You can also buy these in your local health food store. They are known as "KELP". Seaweed feeds of the 7 rays of the sun and salt water full of vitamins and nutrients and concentrates them into itself. So when you eat it you're getting all these vitamins and minerals in you! So your body can regenerate and cause weight loss. Weight loss can be seen within 3 weeks + restored energy.
Diet #5: Calorie Shifting. This is the FASTEST and easiest of all these diets to complete because you don't have to do anything special. No exercise and no buying special products! You can even keep eating your favorite foods. Calorie shifting is a technique that enhances your metabolism and fat burning system. You can lose up to 10 pounds or more in less than 2 weeks.
Here is a valuable article about calorie shifting I recommend you read: How To Lose 10 Pounds In 10 Days. It explains calorie shifting.
You will understand how calorie shifting works and why it's so effective. So again what diets work? The answer is these 5. But in terms of fastest and most effective, calorie shifting takes the cake! (I didn't mean to say cake!)
Types of Weight Loss Diets
There are many weight loss plans, but each is different. It's a good idea to study the different types of plans before getting started on your weight loss journey. Find the type of weight loss diet that best suits you. Consider how each affects your body and health, and how each plan fits into your schedule or routine. Let's see what types of diet plans are available and what is required with each.
Diets for Fast Weight Loss
Though fast weight loss is not recommended for the long term, there are some quick diets to help you lose 5 to 10 pounds in no time. These include the low-carb diet, three-to-five-day meal replacement shakes, water or juice fasts, and alternate vegetable/fruit diets in which you eat only fruits one day and only vegetables the next. These diets work great for a quick fix, but are very difficult (and possibly unhealthy) to maintain for the long term.
Low Calorie Weight Loss Diets
There are many low calorie diets with which you will reduce your daily calories to lose weight. There are several ways to monitor your calories. You can read food labels and count the calories of everything you eat. You can also use a calorie guide to determine how many calories are in certain foods or dishes that do not have labels. Weight Watchers provides an easy point counter that calculates points based on calories, fiber, and fat grams in foods.
Fixed Menu Plans
With a fixed menu diet plan, you will be given a list of all the foods you can eat. The meal plans are put together especially for you based on your likes and needs. This type of diet can make things easy for you as you lose weight, but keep in mind that you will eventually need to start planning your own meals again. So it's a good idea to learn how to plan your meals after you've lost the initial weight. This will help you keep the weight off once the fixed-menu diet has ended.
Exchange Food Diet
With an exchange food diet, you will plan meals with a set number of servings from several food groups. The foods are determined by calorie intake, and you can pick and choose among foods that have the same calories to give you a variety of choices at each meal. This diet is great if you've just completed a fixed menu diet because it allows you to make your own food choices each day.
Low Fat Diet
Another type of diet is the low fat diet, which requires lowering the intake of fat. This doesn't mean eating fat-free everything, but simply lowering fats (especially saturated fats) and oils to a normal level according to the food pyramid. Fat should take up around 30 percent of the calories eaten. Lowering saturated fat promotes healthy weight loss and helps lower cholesterol levels to promote good heart health.
There are many foods that advertise "low fat" but many of these are also very high in sugar. Look for foods that are low in fat and low in sugar for healthy weight loss. Also, limit fast foods or make healthier choices from the menu such as salads or grilled foods. Many fried fast foods are loaded with fat.
Weight Loss through Reduced Portions
There are also weight loss diets with which only the portions are reduced, but you basically eat anything you want. You eat only small portions of foods and basically follow your stomach. When your stomach is empty, you eat slowly until you feel satisfied, but not overly full. You only eat when you're really hungry. This type of diet gives you freedom to choose what you want to eat, but limits how much you can eat. The concept is when you eat less food in smaller portions then you're also eating less fat and calories with every meal, no matter what the food.
There are also pre-packaged meals and formulas to help promote weight loss. Almost any diet can work if you adhere to its rules, add activity or exercises, and drink plenty of water. Study each type of diet to find one that will work for you, and check with you doctor before starting a new diet plan if you have a health condition or take medications. You can easily research diet plans online and find many free weight loss tips to help you develop a plan.
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web. Learn more about Weight Loss Diets and Tips or Majon's Health and Beauty directory
Some Weight Loss Studies That Made The Headlines In 2007
Here are a few of the weight loss studies that made headlines for the year 2007. The results of this first study come as no surprise. The study showed that even low levels of exercise are beneficial. Participants walked briskly for thirty minutes a day three days a week. Their blood pressure decreased and their overall fitness improved. Waist and hip girth decreased significantly.
Another study showed if you are a cyclist you are at a greater risk of osteoporosis. It's recommended that you include some weight bearing exercises in your workouts.
Aren't some of these studies just plain old common sense? Exercise is beneficial to the brain announced another 2007 study. The data showed exercise improved the cognitive function of the brain.
Using a pedometer caused significant increases in physical activity and significant decreases in body mass index and blood pressure. My advice, run out and buy a pedometer and keep track of your steps and mileage.
Did you know the more entertaining a television program the more you eat. That's right a study showed the more involved the subjects were in the TV show the more they ate.
There have been many studies over the years on Conjugated Linoleic Acid CLA. The 2007 study showed that CLA helps a person lose fat.
This one is a bit of a surprise. Overweight people did not benefit as much from strength training as did leaner people. Researchers showed that both groups benefited from strength training. It's just that overweight people did not gain as much strength or lean muscle mass.
Not so surprisingly, eating soup or a salad before your meal helps to curb your appetite. The study showed that soup took the edge off hunger.
When you think about it, the findings of this study make a lot of sense. Emotional eaters have the hardest time losing and keeping weight off.
This one's scary. Being overweight increases the risk of kidney cancer.
Hang on to your seat because Americans are fatter than ever. Didn't we all know this already? How much of our taxpayer money was spent on this one?
This one isn't too hard to believe. All diets have about the same results. Researchers reported that a typical dieter lost about 12 pounds no matter what diet they choose. Providing of course they stuck with it.
A lot of people won't like the results of this study. The Atkins diet resulted in greater weight loss than other diets.
I've got to tell you about this one. Newly married young men and women gained 6 to 9 pounds more than their peers who were not married. And if the couple lived together without the benefit of marriage the weight gain was not nearly as much.
So there you have it. These are just a few of the weight loss studies that made the headlines in 2007. I'll be watching the 2008 studies. Maybe scientist will find the miracle weight loss pill we've all been waiting for.
Linda Tremer has studied nutrition, weight loss and fitness for over 30 years. She is the owner of the website The Center For Weight Loss. Her site is dedicated to helping you lose weight. Many weight loss programs and healthy diet plans are reviewed on her site.
Using The Power Of Food To Boost Metabolism
What comes to mind when you think about metabolism? Do you only think about it when you are trying to lose weight? Although most people only think about their metabolism rate when they are trying to slim down, you really should be in tune with your rate at all times. This way you can keep it at it's highest level at all times so that it is burning calories efficiently.
When people notice that their metabolism had slowed down they will often start doing a search for the latest and greatest weight loss pill that promises that their body will become a fat fueling furnace. Unfortunately either the product does not work as claimed or the side effects outweigh the results.
Instead of looking for pills or potions we should be looking at our current and past diets to see where how can improve what and when we eat. In the past have you been into fad diets? A fad diet may be popular and it may give excellent results but the weight slowly returns. Fad diets often leave out one food group or restricts it's use greatly, think low carb or no carb diets. It may sound good at the time but in the long run it slows down your metabolism and causes you to start gaining weight when just a bit of this "forbidden" food is added back into the diet.
So how can food help us boost our metabolism?
You are probably already familiar with the term "starvation mode" This is when you cut back so severely on calories that your body slows down all calorie burning and holds on to as much fat as it can because it believes that it is literally being slowly starved. So in order to have your body believe that food is plentiful you should be feeding it often. Sounds easy doesn't it? Well, it's really not that easy, because we all know that if we over eat we become fat so here are a few tips to keep in mind.
Try to keep your stomach always digesting food.
This is easy accomplished with eating 6 smaller meals every day instead of 3 large meals. By this I mean to eat a bit less for breakfast, lunch and dinner and then have 3 healthy snacks in between.
Try to eat the food in it's most natural state. Instead of drinking juice, eat the whole fruit instead. A glass of orange juice has approximately 100 calories and very little fiber. By eating an orange which has only 85 calories and much more fiber keeping your stomach feeling fuller longer and since it contains more fiber the sugar will get digested more slowly so that you don't have a spiking of blood sugar.
Increase the amount of fiber you eat daily.
Your body uses a lot more calories to burn a high fiber food then it does for a low fiber food. When you have a choice of white flour breads or pasta choose 100% whole grain products. These will not only cause your body to burn more calories to digest but also like the whole fruit keep your body working longer to digest them so that your body does not believe it is going into starvation mode and your metabolism will stay high.
Choose your fat wisely.
Fat is not your enemy, it is needed by the body to keep up with normal bodily functions. Instead of eating fried foods or processed foods with additional fats saturated or trans fats added choose low fat dairy products, lean meats, fish or use a small amount of olive oil on your salad. Like fiber, having fat in your diet will keep you feeling satisfied and not hungry.
If you follow the above tips daily you will be keeping your metabolism rate high and you will be training your body to utilize food more efficiently. This will in turn will help you burn more calories every day and you will find that you can "cheat" every once in a while a not have to worry about the scale always creeping up. It will also help you keep your weight in check so that you don't have a need to look for the latest fad diet or diet pills.
Want more tips on how to boost your metabolism? Visit http://The-WeightLoss-Guide.com and pick up your Free copy of the very popular special report "The Stubborn Fat Solution" and get rid of that hard to remove fat forever.
Goal Setting for Weight Loss
One of the best things to do when trying to lose weight is to use goal setting.
Unfortunately many people do not use goal setting properly and end up failing in the end. When you want to lose weight the first thing you need to determine is how much weight you want to lose. You have to be realistic which is one of the principles of goal setting. You want to make sure you set goals that are challenging but also realistic.
You also want to set a date by when you plan to reach your goal weight. Remember healthy weight loss is around 1-2 pounds a week. So if you want to lose 30 pounds in three weeks you are setting yourself up for failure unless you are planning on chopping off a body part. Remember that the basics of weight loss are nutrition and exercise. It is in these two areas where you want to set a few goals.
When you plan to lose weight try setting any of these goals:
Nutrition
Set a goal to stick to a meal plan everyday.
Set a goal to plan out your meals for the whole week.
Set a goal to keep a food journal where you record everything that goes into your mouth. The accountability alone will have a dramatic affect.
Set a goal to clean out your pantry and cupboards and get rid of all junk food and as well as any sweets, and fatty foods.
Set daily goals to drink 8 glasses of water a day. You will be hitting the bathroom a lot but you will not be as hungry, and the extra exercise going back and forth to the bathroom will be good for you.
Exercise
Set goals for how many times a week you want to exercise.
For each workout set goals for your attitude and effort. This will keep you from showing up to the gym just to say you did but you really didn't push yourself while you were there.
The Scale
Set a goal to only weigh yourself once a week so that you do not become scale obsessed.
Everybody can fluctuate 2-3 pounds a day so there is no sense getting stresses out by normal weight fluctuations.
Goal setting helps you break down the overall desire of losing weight into these tiny manageable steps which you can focus on and experience victory after victory. Goals also provide a source of motivation when it is lacking. They are those tiny little butt kicks that get us going when we are feeling sluggish. Good luck.
Do you want to make massive progress on your goals and dreams? Take the Summit Challenge; the online goal setting game guaranteed to help you reach your peak potential. In addition to creating the Summit Challenge James Robbins also delivers keynotes on personal excellence and leadership issues such as employee retention and creating engaging workplaces. To find out more about the Summit Challenge, go to http://www.ontothesummit.com
Extreme Dieting May Lead to a Lot of Problems
Most of the dieters tend to go to the extremes about the new, the latest diet plan. They eat right, work out, and drink water by the gallon-for only the first week or two. Then they just stop just as quickly. A part of the problem might be that they get a little extreme about their new lifestyle, a bit too obsessive to reasonably sustain what they're doing. Here are some tips for such people about how to control extreme behavior that may end up causing them to quit dieting all together.
Are you one of those who weigh themselves over and over, and find that the number on the scale depresses them? Over-weighing can make one feel completely hopeless! Instead one should weigh herself/himself once a week. "In the closet is where the scales should always be," says a doctor who only takes her scale out on weigh-in day. Most of all, remember to only weigh first thing in the morning, and never after exercise. You can lose 2 to 3 lbs overnight and can gain up to 5 soon after exercise.
Are you one of those who cut out snacks or meals in an effort to speed up your weight loss? Under-eating can leave a person listless and slow down the metabolism. Instead, one must eat everything on ones meal plan and drink lots of water. "I grew up with coal furnaces," says a dieter. "If you don't keep them stoked, the fire burns out. It's the same with our bodies...we need to eat tiny portions all day long. If we don't, the fire that burns our calories goes out". The body goes into survival mode when you don't get some type of food. It doesn't have to be a lot. If the inner furnace thinks the fire is going out, it quits burning calories and the metabolism slows way down!
You may wish to read more at: Help on Weight Loss Dieting and Dieting for Diabetics
Dixita is an article writer for various organisations across the globe. This is the first time I am trying out article writing for myself. For more information about me, do visit: Random Rants
Why Can't I Lose Weight? Real Weight-Loss Secrets Revealed!
The real answer to the Question "Why Can't I lose Weight" is not found with any "Company" or "Diet" that pushes pre-packaged meals or processed foods as the end all be all to your problem. The secret that "they" don't want you to know is this: these chemically laden meals are laced with toxins that actually make you hungrier.
The answer lies within your own body. Your nutritional needs are just as individual as you are. And, to try and put you, an overweight person, into a single category eating foods that are laced with the very chemicals that make you fatter, is just preposterous.
What if you found out that the answer to your weight problem might also prevent or heal other chronic illnesses or diseases that you have? What if it were are simple as listening to your body and finding out which different food combinations work for you?
The first thing you need to do is establish your specific Metabolic Type. One of the easiest ways to do this is pay close attention to "what" you eat and then how you "feel" . Start at the beginning of your meal and go to about 2 hours later.
How do you feel? If you feel sleepy an hour to an hour later, then you are definitely eating the wrong types of foods or your portions are too large.
It Could also mean that you have had too many refined carbohydrates or for other metabolic types it could mean to much protein-rich, fatty foods.
In general, after from the start of the meal to 2 hours later, you should feel satisfied, but not too full. You should not have any food cravings, especially for sweets.
You should also feel like your energy has been renewed and your mind is clear.
If you have any diseases, none of your symptoms should be agitated or better.
During this time frame if you feel hungry, crave sweets, are lethargic, unable to concentrate, apathetic, irritable or if your disease symptoms are aggravated then you have not put the proper nutrients into your body. And of course, you get the old saying "Garbage in, Garbage Out"
This is exactly why some people can lose weight on a protein diet and some people can't. It is also the reason so many gain weight after they loose it. So the answer to "Why can't I Lose Weight" is because you are an individual and you need to learn what your body really needs as nourishment instead of feeding it the exact things that make you put on the pounds.
Once you find out your Personal Metabolic Type, you can build a tailor made program that will not only have the pounds melting off, but you will be on your way to possible ridding some of those pesky diseases from your body.
If you want the REAL Answers to Questions like why can't I lose weight? then you need to know the the REAL reason that you can lose weight. The truth is, you can lose as much weight as you want without dieting! Find out the Truth About Weight Loss-- The Truth Behind the Diet Lies
Effective Ways To Weight Loss
You're already trying hard to lose weight. You're exercising and eating right. You're drinking more water and less juice. So how about doing a couple extra things this year to lose a couple extra pounds? Let's take a look at a few things you could do to supplement your weight loss:
1. Eat a salad before every meal. If you eat a full salad without dressing before you order or make your main meal, you may not find yourself eating as much of the high calorie foods to get full. You may be able to cut as much as 100 to 200 calories from each meal, which could help you lose one to two pounds per week. More importantly, you'll be eating healthier.
2. Use cinnamon flavored gum as your only snack. Whenever you feel yourself getting hungry and it isn't meal time, try popping a piece of sugar free cinnamon gum in your mouth. We're not sure why, but cinnamon gum seems to provide a hunger satisfaction not received from fruit and mint flavors.
3. Take 20 to 30 minutes to relax before consuming meals. This relaxation time could be taking a walk or talking with friends. In the mornings you may want to have your devotional time before your meal. Water the plants in your house or read a newspaper. Don't watch TV, as contrary to what many think, this causes a physiological stress reaction in the body.
4. Try new types of fruits and vegetables whenever you see some you haven't eaten before. Every new healthy food that you discover a liking for is another variety of alternative low-calorie food for you to use in your weekly meal plans. Many diets feel because they lack variety of flavors, so the more healthy variety you add the less you'll crave a change in diet. You may even play in the kitchen and create two or three great new recipes out of each new food you find.
5. Almost never combine eating with other activities. The only exception are family meals when some healthy conversation at the dinner table may be of more value than weight loss. You will almost always eat more if you're entertained while you eat.
It is important to keep your family and friends close while you are working on your weight loss efforts. Keep your support system close and take time to talk with people. Isolating yourself can undermine your weight loss efforts. Reach out and don't be afraid to ask for help when you need it.
There is more than one effective way of dieting; the question is which diet is the right one for you? To learn more about how to choose the right weight loss diet program check out these articles about weight loss plans in particular how to get fit through sustainable, but quick weight loss programs.
Weight Loss Motivation - Weight Loss Is All In The Mind!
Ever wondered why people fail at weight loss? Why people fall off the wagon as they say? Its not because they seriously can't do it or that the exercise program was to difficult its all down to one thing and that's motivation.
A major component within your body to assist in losing weight is your mind and what you are thinking. Your mind believe it or not controls your actions whether it be "saying no to that extra helping of ice cream" or "making you believe you can't achieve". This is what puts a sudden stop to most peoples weight loss plans.
Actions you carry out can change the way you think about things but most importantly have your mind thinking what you want it to think while keeping you motivated to carry on. When losing weight the biggest motivational kick is witnessing the results staring back at you in the mirror and the feeling of achievement at the way you have changed your body.
But when you stare in the mirror and don't see the results you expected staring back at you it is enough to have you throwing in the towel. So what can you do to avoid this and keep you motivated?
Setting realistic goals is a huge way of keeping you motivated. If you look at it realistically and aim to lose weight slowly and surely you will stay ahead of the game. Nobody can lose weight overnight and as soon as you set an unrealistic target that you can never achieve that is when you are most likely going to throw in that towel.
So look at your lifestyle and your fitness levels and aim for realistic targets every month and this will keep you fulfilled. Whether it be 1 pound a week or 4 pounds a week make sure it's a goal you can achieve with hard work.
Keep a diary!
Diaries are full of motivational kicks and I'm sure if you have read through success stories on the internet or in books they will make you feel excited at what you can achieve. So why not go one better and keep a diary of your success story! Keep food diaries and exercise diaries and even photographs along the way. At any time when you feel disappointed with your results refer back to your diary and what you have achieved so far and I guarantee that feeling of excitement will return at what you can really get out of your body.
Diaries are essential packed full of results and previous goals in which you have achieved while allowing you to look at what you once were and what you have grown into today.
It's a fact though that a lack of motivation in anything not just weight loss can destroy any chance of you reaching your goals. By incorporating two little techniques into your routine it not only maximises the odds of you achieving but also reminds you not to forget what you have already achieved and how far you have come.
Most importantly keeping you effectively one step ahead of your mind.
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