Change the Way of Thinking in Losing Weight and Keep it Off

I have been helping many people in losing weight, and one question that always comes up is, "How do I change my way of thinking after losing weight?" Well, they understand that there is more to keeping weight off then just following diet and exercise rules, you must also learned to think about food and your body differently.

If you want to lose weight and keep it off, then you have to read this article. There are 4 steps that you can use in order to lose weight and keep it off:

1. It is easy to convince yourself that you want the treat that is in front of you but is that really what you want or do you want to maintain your body weight? You need to be clear on what you really want in order to avoid mindless eating.

2. Remind yourself of all the positive things about weight loss. By staying focused on the positive you can avoid falling back into old and unhealthy habits.

3. At the end of the day, before you go to your bed, take an inventory of your day and recall all the things you did that had a positive impact on your weight and your health. By keeping these facts at the top of your mind you will find it easier to repeat them in upcoming days.

4. You will not always be able to eat perfectly and you will find yourself in situations where there are few healthy eating choices. However, do not get frustrated, instead be flexible, decide your best plan of attack and make the most of the situation.

If you want to maintain your weight, you have to change your way of thinking and adopt a weight mindset that supports the new healthy you.

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The DON'Ts of Permanent Weight Loss

If you want to achieve the permanent weight, you have to avoid the diet mistakes! Diet mistakes not only put you at risk of serious nutrition loss but it also puts you on the front line of diseases. Ok, here are 3 top mistakes that prevent you from the permanent weight loss:

1. Crash Diets
People resort to weight loss programs that promise them extraordinary results. And this calls cabbage soup or grapefruit a day. Some no longer care if it's healthy. They just want to see results. Sure you melt the calories and fats, but you also tell your metabolism to just slow down, at the end, your body will burn calorie slower and store fats faster.

2. Skipping Breakfast
Apart of crash diet, if you skip your breakfast, you only slowdown your metabolism! A healthy breakfast not only provides you with an arsenal of protein and fiber that will keep hunger pangs at bay but also prevents you from eating super-size meal at lunch. So eat sensibly a breakfast, and stay full longer.

3. Mindless Eating
Sure, you eat your recommended portion and sizes at the right meal time. But, what about in between meals? If you have that tempting bag of pretzels at your secret stash or a sumptuous rack of muffin at the pantry, chances are you have been cheating after meals. Add all the numbers and your calorie intake sure go up intensely.

With a proper weight loss plan and exercise, you will be able to achieve the permanent weight loss.

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Save your Money to Permanent Weight Loss

The permanent weight loss is the simple and very basic thing. Yup, and save your money in the process, because your diet starts at the store. Were you ever taught how to shop for food? Probably not. The grocery store can destroy your diet. First you need to check the layout of the store - where everything is. Leave the produce for last, so it will be as fresh as you can get it.

The fact is: 70% of the products are there just to take your money

Notice how many rows they have of soda, cereal, and snacks. Look what they've done to the potato - instant potatoes, mashed potatoes, french fries, tater tots, shoestring, chips, twice baked. Notice the shelves along the aisles. Everything is conveniently displayed close to your reach--a ploy by the store to buy those products. On the lower shelves are products aimed at kids. Look lower or higher, and you will find the same products - for less. If nature didn't make it, you don't need it. Stay away from processed and imitation foods. Try to stay away from canned food (you never know what's in the can). Stick with the fresh & frozen foods.

Also you need to check out the packages. That box or package may not be full.
1. Solids are measured by weight - ounces, pounds.
2. Liquids are measured by volume - gallon, quart, pint
3. Price - 5% of the price for the product is for the product it itself. 95% of the price is for; packaging, manufacturing, transportation, middlemen, salaries, insurance, utilities, etc.
Let's say a gallon of milk cost $2.00. The milk is 10 cents, the rest is $1.90.

According to the FDA, labels must be specific and truthful. If the label says "Kraft Pasteurized Processed Cheese Food" - it is not cheese. If it says "Breakfast Orange Drink" - it is not juice. Check out the nutritional values, particularly fat---stay away from saturated fat. INGREDIENTS must be listed in dominance order. If sugar or water is listed first, it is mostly sugar or water. The last ingredient is least significant. Anything after salt is of little use. Do you know what those ingredients are? Can you pronounce them? Do you want to feed this to your family?

Don’t forget about the exercise. Add exercise to your lifestyle. Do something every day, you can try walking, climbing stairs, playing with the kids. A good exercise program should include aerobics (running, swimming, jump rope, fast dancing), endurance (working with weights), and flexibility (calisthenics, yoga). Your body was meant to be used, not abused. You deserve it.

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How to Set a Goal for Permanent Weight Loss

It’s very important to have a goal in your life. It can be reach your dream, same like a weight loss. You need a weight loss goal to help you. Then you can start to design your strategy in losing weight. And here step by step to make a clearly goal for permanent weight loss:

1. Set a clearly goals! Have you said your goal clearly? Your subconscious reaction to the qualitative.

2. The clearly goal means the exact time and date when you can reach your goal. Please start to write down it.


3. For the example, I would like to start a small goal to lose five pounds in the next month, which set a target date for achieving this goal.

4. Please consult your goal, not to other people or your dietitian, but to yourself positively.

5. One concentrating on one specific issue at once.

6. To initiate action as that already achieved your goals.

7. Can it help you to maintain a positive attitude, I can do this yourself, please tell us.

8. Reward yourself, but don’t cheating. For the example, once you can reach your goal, you can cut hair, manicure, lose yourself properly reward or other indulgence without a bubble bath.

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Can You Have Both Fast Weight Loss and Permanent Weight Loss?

If you can choose one, which one you choose – fast weight loss or weight loss forever? If you think about a healthier future, you will choose weight loss forever. If you want to look great this summer, you will choose fast weight loss. But, most of us to scream out a very loud... both please! Yes, we don't want to have to choose, we want both options!

The fact is diets that produce fast weight loss will not be sustainable in the longer term. Sorry, but that's just the way it is. For the example, the X diet program will help you lose weight quickly. Before you know it there's 10 pounds less of you. In many cases if you stop doing what you have been doing and change back to the way things were beforehand, you run the risk of no further weight reduction, or even gaining a few pounds back on. Equally if you continue with the same short-term diet, you are likely to see rapidly declining results.

Either way, you are unlikely to be very happy with the subsequent changes that take place after you have lost your initial 10 pounds.

So, can you have both? Well, it is not easy to achieve both. But, according to many researchers you can have both! If you change your weight reduction program from the short-term focus to a medium term more sustainable program, once your initial goals have been met, it means one person, two different diet programs.

The recommendation I read about is to put in place three distinctly different weight loss diets... one for the immediate or rapid results, one for the continued healthy and natural weight loss over the medium term... and one for the longer term more sustainable results with a life-changing combination of healthy diet and exercise.

Then, you can see short-term benefits on the scales, medium-term change as well and long-term change. That's got to be good for us! So, sort out your immediate goals and get a program that will deliver on those. Then find one that will help with the medium term and finally add the longer-term plan as well. It will all add up to your success.

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5 Steps to Effective and Permanent Weight Loss

Fact:
“90% of people who lose weight gain it all back within 6 months of weight loss”

Now you can see that losing weight is very easy, but maintaining weight loss is a difficult part. If you don’t want to become a yo-yo dieter, apply these 5 steps to total and effective weight loss management:

- Lifestyle changes
When you decide to lose weight, you need to understand that the changes you're making are all lifelong changes. You need to revamp your lifestyle for the rest of your life. Eat the healthy foods. There's no going back to fast foods or soda - ever!

- Exercise
To maintain your weight, a regular exercise program is very important. It's true that most people hate to exercise. But, you cannot maintain weight loss if you stop exercising. As you grow old, your metabolism naturally slows down and nothing can shake up your metabolism like a regular exercises.

- Drink water
Do you live from the coke can? Does your morning start with a tall glass of canned juice? Is alcohol a part of your week days? Aerated drinks, alcohol, and sugary drinks make you put on weight. If you must drink, make it a tall glass of water or green tea.

- See the label before you buy it
Even it reads 'Low Fat', you need to understand that there are calories in what you are eating and these are going to end up as fat layers within your body. Do not store foodstuffs that might tempt you to gorge. So, pay attention to the label before you buy it.

- Be flexible
People who lose weight tend to be too hard, because some of them cut out all the fun from their diet. It's humanly impossible to sustain a diet that's all hard work and no fun. Allow yourself 2-3 free meals every week. These are the times when you eat what you want to eat in limited quantities. When you give yourself the freedom of choice 10% of the time, you find it easier to follow your diet 90% of the time.

If you want to lose weight quickly and make it permanent, make it in a healthy way and at a natural pace (healthy weight loss), in that case, all you need to do is continue with your food and exercise patterns for effective and permanent weight loss.

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True and Permanent Weight Loss

You must have proper education in order to lose weight quickly and permanently. It's not just a case of giving people a few ideas and telling them to go and implement them. People need to know how to implement it! These are the things that the commercial industry doesn't tell you. Instead, they push pills, supplements, shakes, and certain products. None of this gives you lasting results.

The commercial weight loss industry doesn't teach you how to solve the wrong eating habits. The habits are ingrained in their minds and they immediately grab hold to the habits daily. People don't have a clue how to change their habits. This is when they are fail on a diet that does not produce true success.

The fact is people don't want to be overweight. It doesn't matter how they may come off or portray themselves. People that are overweight want to live a normal healthy life without weight issues. They don't want to be included in the obesity epidemic. Those who say I am happy with my weight are not being completely honest with themselves. When they sit and think about and really search within they will realize they are not happy with their weight.

Losing weight requires a complete overhaul of your life. Anyone who tells you any different is completely delusional. As I stated previously, it's more to it than buying some packaged food and heating it up in the microwave. There are many tips and certain actions you must put into place to achieve real success.

Now, you are ready to lose weight! Remove yourself from the rising obesity epidemic. You can't just say I want to lose weight, but you have to say I am going to lose weight. You have to really believe you are going to do it.

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Don’t Skip your Meals if you want to Losing Weight

I always meet the people that skip their meals in order to lose weight, even in many forums I always meet the people that suggest ‘skip meals’. It’s wrong, Wrong, and WRONG! Don’t follow the people that suggest something like that! They don’t know what are they talking about. Want a proof that they are wrong?

Just ask the slim or thin people! Are they skip their meals to get the ideal weight? NO! Even they eat more!

If you skip your meals, you only make your body in starvation mode. Your body will think that you live in the jungle… don’t have enough food to eat! Then your body will only burn fewer calories, not help you in losing weight! At your next meal you will over-eating, make you fatter.

Skipping is not the right way in losing weight. Slim or thin people never skip their meal, they also never reduce their food intake. Then what they do in order to lose weight?

They realize it or not, they have a high metabolic rate. You also can have it! The best way is “Exercise”. The purpose is increase your heart rate, it impact to your metabolism… That’s why if you run faster, you will feel your body warm/hot. Because your metabolism work faster. If you really hate exercise or don’t have a time to do it, you only need to move more often in order to increase your heart rate. Look my previous post to get the idea, here and here

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Basic of effective weight loss

Whatever diet program you choose, you still need to follow the basics of dieting, then you will be able to lose weight easily and permanent. I will tell you about three basics of effective weight loss.

1. Metabolism is the key in losing weight
Keep in mind that you need high metabolism to help you in burning fat. If you have high metabolism, you will be able lose a lot of weight even while at rest; on the other hand, if you have low metabolism, then you should find ways to increases it. One way of speeding up your metabolism is the right eating system, eat the right food at the right time. (Hint: visit this site for more information)

2. Exercises are a must
You should exercise regularly and never skip even a single workout session! If you are afraid of high intensity exercises such as cardio and resistance training, you can start with lighter aerobics. Aerobics will help you burn more fat as cardio. If you cannot do exercises at all, regular walking alone will help you in burning fat.

3. Don't lose it too quickly
I know that you want to lose your weight quickly and fit yourself into one of your old jeans or bikinis, but you should never attempt to lose weight too fast. Ideally you should lose no more than 1 or 2 pounds per week. If you lose more than that then it can affect your health negatively. If you think you are losing weight too fast, you should immediately see a doctor or diet consultant.

Bonus: 4. Work harder for obese people
For obese people need to work harder than others in order to lose weight. This doesn't mean that you cannot lose weight at all; but you shouldn't expect yourself to become ultra slim like others as soon as possible.

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Losing Weight with Stairs??

Well, it’s not about popular diet program. It’s just a way to do exercise. Many people have a wrong idea with “exercise” in losing weight. They believe that with doing more exercise they will gain their ideal weight as soon as possible, that’s why the go to for jogging every morning, go to gym every day… Well, I’m going to tell you that all are wrong! Exercise in losing weight means increase your heart rate (read my previous post: The effective exercise in losing weight). That’s my only move more often already help you in losing weight.

You don’t need to do extreme exercise, you just need simple thing to make you move more often, like walking more than 30 minutes a day. But how about you are always in home? Especially for housewife. We will use the stairs in your house to help you. You only need 20 minutes of your unoccupied time, better than sit and watch television, right?

First, step with the left foot first when you climbing stairs. Swing your hand while you step up and down. Set your swings order to elbow in line with the shoulders.You can combine it with the jump or run. While running pass up one stair and then down again. That is the left foot, now do it with the other foot. Then, for cooling, place the right heel on the first rung. Align legs with the body to bend forward, hold for a few moments.

You can also try cycling for 20 minutes, quick way for 20 minutes, jump rope for 5 minutes, and up and down stairs for 15 minutes. Or could also make the walk as the day-to-day routines, 6,000 steps can burn 300 calories.

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The effective Exercise in Losing Weight

Exercise is the best way in losing weight. You can gain your ideal as soon as possible with the right exercise. But there are many people still have a wrong idea about exercise, they wake up earlier jogging every day or go to gym every day. Well, for them maybe it just plain exercise, but for me, that is extreme exercise. If you one of them, I will ask one question for you, ”Did you lose any pounds with it?”. Some of you maybe said YES, but I’m sure after a few days you gain any pounds again, right?

You should know that these kinds of exercise will not burn any fat… These kinds of exercise burn the protein from your muscle. When you do this exercise, you will quickly lose the energy, and your body must to supply the reserve immediately. And to get the reserve immediately, your body will get it from the protein not the fat.



Your body can’t get from the fat because there are many process for change the fat become energy, but your body need it as soon as possible because of your activity. The only way is get it protein.

The fact is simple exercise with the long duration already enough for effective fat burn. I always said it move more often. That’s why I always suggest to my client for walking more than 30 minutes a day. Walking will not lose your energy quickly and your body have a time to prepare the fat into energy. After 30 minutes, your body begin to use the fat as the energy. I think 30 minutes walking is not extreme, right?

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Eat Fast Food? Why not?

If you ask your diet consultant about the fast food, they will suggest you to avoid it. Well, I also suggest my client to avoid it. But sometimes, we don’t have time to prepare our meals, and the only solution is the fast food restaurant just around our home or office. Then I try my best to make a solution for this thing. Here the 3 ways to healthier fast food.

1. First at all, choose the small size. Instead, choose a children's sized, which has about 250 to 300 calories. This switch alone saves 200 to 300 calories. Or better yet, select a lower calorie option. (Hint: For example, ask for reduced-fat mayonnaise or mustard on your sandwich.)

2. If you want to eat more, choose a large entree salad with grilled chicken, shrimp or garden vegetables with fat-free or low-fat dressing on the side, rather than regular salad dressing, which can have 100 to 200 calories per packet. Be careful with the high-calorie salads, such as those with deep-fried shells or those topped with breaded chicken or other fried toppings. (Hint: skip salad extras, such as cheese, bacon bits, croutons and fried chips, which quickly increase your calorie count.)

3. Then, pay attention with what you drink. Many beverages contain a large number of calories. For example, a large regular soda (32 ounces) has about 300 calories. Rather than to order diet soda, better to order unsweetened iced tea, sparkling water or mineral water. (Hint: skip the shakes and other ice-cream drinks. Large shakes can contain more than 800 calories and all of your saturated fat allotment for the day.)

With these tips, you can dieting and eat healthy even at fast-food restaurants.

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Diet for teens

The healthy meals and exercise regularly already help us in losing weight. And for many teens, doing more activities will help them in losing weight without change their eat pattern. But if they really want to dieting, they should consult with the doctor or diet consultant first. For help you (teens) in dieting, here the tips that will help you in losing weight:

1. First at all, avoid the junk food! Junk food contain empty calorie. Well, empty calorie doesn’t mean zero calorie. If you consume empty calorie, your metabolism will immediately change it into fat without any process. If you want to losing weight, stay away from junk foods!

2. Exercise regularly. Help you in losing weight, also help you in building strong bone.
3. Drink milk. Many people avoid the milk because it contains fat and will make them fatter. Well, it just a myth. Milk contain 80 calories, protein and calcium that you need for growth (compare with softdrink that contain 120 calories and sugar, no protein, no calcium)

4. Another beverage you need is water! Drink at least 8 glasses a day.

5. Breakfast! The important meal is not lunch but Breakfast. Breakfast will provide you energy for facing along day, also will help you to stay away from unnecessary snack before lunch.

6. Variation meals. Meat? Why not? Eat the meat that contain high protein like fish. You also need to eat vegetables and fruits. All the meals will provide you with the all nutrient you need for your body.

7. Don’t use any diet pills, except under a doctor’s order.

As long as you doing diet with the healthy ways, with the healthy eat pattern, you will easier in gaining your ideal weight.

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Shift your Calorie for Maximum Weight Loss

Why many people can’t lose any pounds? Because their body already adapted with a certain amount of calories, it make your metabolism to slow down significantly. To lose weight permanently you mustn’t allow your body to adapt the specific level of calorie daily, that’s why you need to shift your calorie.

The main idea of calorie shifting is to trick your metabolism for work faster, burn more calorie, and burn the fat storage. It will help you losing weight fast. And you need to eat 5 meals a day. But many people have a wrong idea about this. They eat every kinds of food they want, the biggest portion, and eat at the wrong time. Yes, you can eat every kinds of food you like. The only thing to do is never consume the exact same portion breakfast, lunch, and dinner each day.

Here the simple things to do:
1. Eat different total amount of calories daily. For the example, today you consume 2000 calories, tomorrow 1800 calories, third day 1600 calories, fourth day 1400 calories, and the fifth day back to 2000 calories, and so on. (Never consume below than 1200 calories, it’s very danger for your body)
2. Change the total amount of calories you consumed at each meal. For the example, today you decide to eat a large breakfast, medium lunch, and small dinner; then tomorrow you decide to eat a small breakfast, large lunch, and medium dinner; and so on.

To make you more understand, I have drawn up a sample of how you might eat for the next one week period:

Monday: 2000 Calories
Breakfast = 700, Snack time = 200, Lunch = 550, Snack time = 100, Dinner = 450

Tuesday: 1800 Calories
Breakfast = 500, Snack time = 100, Lunch = 550, Snack time = 150, Dinner = 500

Wednesday: 1600 Calories
Breakfast = 450, Snack time = 150, Lunch = 500, Snack time = 100, Dinner = 400

Thursday: 1400 Calories
Breakfast = 400, Snack time = 100, Lunch = 400, Snack time = 100, Dinner = 400

Friday: back to 2000 Calories (you must never eat below than 1200 calories)
Breakfast = 600, Snack time = 100, Lunch = 550, Snack time = 200, Dinner = 550

You can see the different calories of value you each day and each meal, that’ why it called Calorie shifting. If you keep shift your calorie intake, your metabolism will get confused and begin to burning extra fat tissue.

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Losing Weight Without Being Hungry

Many people afraid to start the weight loss program because they don’t want to feel hungry. And a lot of them prefer to be overweight than to starve. Well, it’s that is a solution? Hmm, I think no. I prefer to start my weight loss program, do it for gain my ideal weight, of course without being hungry. What kind of life is it if you're always feeling hungry.

You should know that hungry means your body need to eat. It’s a signal that your body is in danger, need food to eat. If you not eat in that time, your body will think that you are in the danger of famine. Your survival instinct will active to protect you from starvation death with slowing your metabolism. And guess, your fat burn will also work slowly, not help you in losing weight.

I want to tell you that you do not have to be hungry in order to lose weight. Eating your meals and keeping yourself full will help you stick to your healthy eating plan and reach your goals. Keeping your hunger in check will help you avoid overeating. It will also prevent you from feeling miserable, frustrated and out of control. Here the tips for you:

1. Try to eat 5-6 small frequent meals as opposed to three large ones. If you wait too long for a meal, by the time the food comes, you will be starving and will not be able to control yourself. Eating smaller meals more often helps keep you full, and lets you be in control.

2. Don’t skip your meals, especially for breakfast. Some people think that by skipping breakfast or lunch they will save total calories, but the opposite happens. Because they go for too long without food, they end up compensating for it and then some later in the day. In addition, skipping meals slows down your metabolism, because your body feels like it's not getting enough food. So it activates its survival instinct and burns fewer calories.

3. Eat slower. It takes our body around 20 minutes to realize that it's full. If you eat too fast, you will eat unnecessary calories while your body is determining whether it is still hungry. By the time it realizes that it's full, it is too late, since you've already eaten more than you needed. If you eat slowly, your brain will start sending signals to stop eating just in time.

Losing weight in a healthy way does not involve starving or deprivation. That's why it is permanent -- if you lose weight in a healthy way, you're likely to keep it off for good.

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