The key word here is plan. By planning a trip to the gym or structured
exercise such as jogging, walking , biking outside every day will help you
establish the most important routine for your health. We all know the path
to hell was paved with good intentions but exercise is a blaring exception.
Most people don't want to spend every waning moment of their spare time in
the gym and they shouldn't. If the daily plan calls for exercise you will
be far more likely to exercise than if you didn't plan on it.
Since physical activity triggers the release of endorphins which give you a
"runner's high" your body will become physically addicted to the great feeling
you get after you exercise. If you plan to exercise every single day you
will feel guilty every day you don't exercise.
This is good since life happens and a trip to the gym is not possible every
single day. You will find that once you have the daily gym routine set in
your schedule and miss a day, you will exercise much more vigorously the
Once you get to this point, exercise is a part of your life and you are on
your way to achieving your weight loss goals slowly and effectively without
regaining the weight. The goal here is to lead a fitness lifestyle which
will help you stay in shape all year round and lead you to a long healthy life.
Follow the next 4 award winning weight loss strategies and you will slowly
mold your lifestyle to an optimally healthy one.
2. Everything in Moderation...Even Exercise... Create a
"Everything in moderation" has been said so many times you're probably sick
of hearing it. There is a reason why it is said so often, and that is
because it is very true.
Planning to exercise is one thing and exercising every day is another.
If you actually exercise every day and continue without rest, you will develop
overtraining syndrome. Overtraining syndrome is bad for your health and
will derail your exercise program for some time.
Proper rest, recovery and nutrition as well as exercise is necessary for
weight loss and a healthy lifestyle in general.
Crash diets are not the solution. They may be a temporary solution but
life is a marathon not a sprint. Take a slow approach to your nutrition
and cut excess fats out of your
The demonization of carbohydrates in the past 10 years is completely
unwarranted. Fat has over twice the amount of calories per gram than carbs
or protein and requires the least amount of calories to metabolize.
Your diet should contain fibrous grains along with fruits, vegetables and
lean proteins. The less fat the better. Still you must balance your
diet with some dietary fat. It is best to obtain this fat from healthy
fats such as seeds, nuts and fish oils.
There are countless books, experts and philosophies which deal with this
subject. The best method is to find out which works best for you through
trial and error. Once you find balance in your exercise, nutrition, rest,
work, and social life you will slowly, steadily and naturally begin to improve
you health, lose weight, tone up and feel like a million bucks.
3. CONSUME A Lot More Water
We may sound a little hypocritical when we stress balance and moderation and
now tell you to consume a lot more water but it is water and the key word this
time is consume.
You have been probably head dozens of times to drink 8 cups of water a day.
This is an okay general guideline but it means little in the grand scheme of
Do you eat when you are hungry or do you eat when you are thirsty?
Think about this one for a second.
It is common today for people to be chronically dehydrated. We often
confuse our dehydration with hunger which is the reason some of us eat so much.
If you were thirsty and only had potato chips to quench your thirst, how many
chips do you think it would take? What about a hamburger and fries?
The point is, we do not get enough water through our food. This is
usually true even if we consume the USDA recommended 5 to 9 servings of fruits
and vegetables a day. The other food and fluid choices such as caffeine
and salty foods dehydrate our bodies.
Since our body is over 60% water, a dehydrated body does not function well
which can lead to a slow metabolism, fatigue, headaches among other problems and
What to do about it? Eat and drink more water and avoid excess
caffeine. Eat more water by consuming more fresh fruits and vegetables.
Drink more than 8 glasses of water a day. It is helpful to get in the
habit of carrying around a water bottle everywhere you go.
A common response to the whole drinking more water thing is. "I can't
drink more water, I'd have to use the restroom every 10 minutes." If this
is the case you have just proved yourself chronically dehydrated.
If you start to consume more water, your body will get used to it and within
about a week, your bathroom frequency will be back to normal even though you
consume far more water.
4. Save Eating Out for Social Gatherings
If you eat out at any restaurant you can be rest assured one thing.
There will be significantly more calories in your meal than if you prepared food at home.
Restaurants stay in business because their food tastes great not because it
is low in calories or healthy. Restaurant
tastes so good because of added calories.
Unfortunately, the added
calories usually come in the forms of sugars and fats. Possibly the
greatest cause of the obesity epidemic in this country is the over consumption
of the combination of sugars and fat.
Meals with a combination of sugar and fat and a disproportionately low
protein content is the poster child of weight gain in the United States.
When fat and carbohydrate is consumed together without protein the body
enters the high blood sugar, high insulin fat storing mode. Rather than go
to your local lunch spot to get your high calorie excess meal why not make
something at home and bring it to work/school.
If you have the habit of eating out alone, you will be highly likely to
constantly eat excess calories and gain weight. It will become second
nature and you will not enjoy the food you prepare at home any more.
This will cause you to rely on the high calorie restaurant food. You
may currently find yourself in this predicament. It simply takes
knowledge, motivation and will to change your eating habits for the better.
Since eating out is part of our social culture it should not be avoided.
If you save your trips to the restaurant for social gatherings you will find you
will get more satisfaction when you eat out, enjoy your home cooked food more,
and eat less calories and lose weight in the process.
5. Reward Yourself
A crash diet usually means depriving yourself of what you are used to.
The reward strategy is opposite of the deprivation of crash diets.
If you have adapted the previous four strategies you should be at the point
where everything is running smoothly. You crave less bad foods, you have
tons more energy and feel great.
At this point you need something to keep you going and to make your new
healthy, fitness lifestyle fun. Here is where rewards come in.
Make it routine to treat yourself every so often. You just worked out 7
days in a row for the first time in years? Treat yourself to a massage.
You just ran 5 miles in less than 30 minutes for the first time? Go get
some of the dessert you've been craving for months.
It doesn't have to be something big. You know the little things which
you try to avoid which may be as simple as Jamba Juice. If you treat
yourself once in a while to the forbidden pleasures of a healthy lifestyle you
will be less likely to make a 180 and form unhealthy habits out of the forbidden
If you follow these 5 easy strategies you will not to make any drastic,
uncomfortable changes to lose weight only to gain it back and repeat the cycle.
Implement these simple strategies and without trying you will begin losing those
unwanted pounds over time and in the process become more healthy and have more
strength, energy and stamina.
We promised award winning weight loss strategies and we meant it. The
award is YOU will never have to deal with gimmicky fad diets or weight loss
programs again and you will get in the best shape of your life without even