How many times have you tried to lose weight? Five times? Ten times? Most probably you lost few pounds in the beginning and after some time you just gave up. There were no more positive results and you were tired of your weight loss plan. So if you asked yourself a question “how to lose weight now” you are at a right place.
Did you know that the same happened to me and 90 % of all people who ever tried some diet or weight loss program? I personally tried several yo-yo diets or food diets or I attended weight loss programs as well. It was good in a first week but later on I backed down.
I just did not like the whole thing and especially my diet program. It was boring and I felt hungry all the time. Lot of people or personal trainers advised me to carry on but I hated what I was doing.
Therefore, I believe that you should focus on activities what you may like and enjoy doing them. And it is exactly the same with losing weight. I know it sounds impossible to lose weight and have fun but actually it is the point of weight loss and it is not so unrealistic as it sounds. Based on this I try to find food, exercise or active hobby what I really like or may like and I recommend the same to you.
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You probably do not like to eat avocado salad, so you may try avocado smoothie. You do not like to run in a gym but you may enjoy running in a forest. This way your mind will be set up differently as your diet and workout will be created on your preferences. And it is easier to focus on something what we like than something what we must do.
“In order to succeed, we must first believe that we can.” – Nikos Kazantzakis
But before I share my tips, you need to make a promise to yourself that you want to live happy and healthy life and this time you won’t give up and you accomplish your goal what you create in few minutes. Firstly your mind should be set up positively and words Maybe or Possibly losing some weight should be deleted from your dictionary as this is a MUST plan for you.
If you are ready to change your life forever, here are my basic rules:
Rule # 1) Focus
Staying focused on your goals is hard. In the beginning, we’re certainly motivated. But we all know how that motivation wanes over time. So staying focused on our goals is not only important, it’s crucial. There is a system to staying focused on your goals.
When you have a plan to stay focused, and you can anticipate those time-wasters and things that tend to veer you off track, it’s far easier to get things done. When you don’t, we all know how easy it is to just forget about our goals for yet another day.
Here is my plan how to stay focused:
– Write your goals
If you haven’t written out your goals, then you’re missing the most important part of effective goal setting. When you don’t write your goals, they stay in the abstract. They’re less real, even if you think they’re as real as they can be. You have to write them down and get very specific about them.
I created my list as well and kept on a visible place (fridge) so I could not forget about my plan. I wrote my weight loss goal with milestone. In my case I wrote to lose 10 pounds in one month, 20 pounds in 3 months, 30 pounds in half a year and 60 pounds in one year what was my main goal.
“A goal is a dream with a deadline.” – Napoleon Hill
Make sure you create a realistic plan to lose your weight and it has to be also a long-termed commitment, not just few weeks try. But your list does not finish with creating only your weight loss goals. There have to be goals what you plan to do when you lose weight as well.
So I wrote on my list that I want to run a Marathon in one year, try different sports what I have never done or adrenaline activities like bungee jumping and skydiving.
It is much easier to focus on your weight loss plan when you have a list with activities what you can do when you lose weight. You can dream about these crazy things and focus your mind on different commitments than weight loss.
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– Manage Your Time Properly
I set up my alarm clock every morning at 5 AM and go for a run. I finish my exercise, have a shower and before breakfast I go and wake up my kids. And I do not miss any time what I planed to spend with my family. I know it is not easy for every one to wake up so early but if you want to lose weight you have to make some sacrifices and It is not going to happen if you do not organize your day properly.
Daily routine is important and every evening before you go to the bed create a plan for a next day. You need to be sure what time you plan to have your exercise, what you may have for a breakfast or lunch, are there any extras what you can do (go by bicycle to work, jogging during your lunchtime).
You definitely need to avoid procrastination. Apply 5 second rules if needed. It means you count to five before you do whatever you planned to do without any excuse. So if you are too lazy to wake up early in the morning just count to 5 and get up.
And don’t think anymore about reasons to stay in the bed. You are up and ready to do something what can help you to change your life. So get dressed and have your exercise .
I mentioned before you have to stick to your plan without any excuses. If it is raining in the morning but you planned to go for a run, stick to the plan and go for a run without thinking about a weather conditions. There is not a bad weather, There is just a bad dressed runner.
Your plan was to go for a run this morning so go for a run and stop thinking about reasons why you should not run.
– Analyze your progress by writing a diary
This is a great idea to see where you were and where you are now. Not just from weight loss perspective but also from you life balance and mind setup.
Every week I set up a plan: 6 sessions for an exercise(running & yoga), new activity or sport(bowling, wall climbing, curling, etc.) and additional workout(go to work by bicycle, not using lift for a whole week).
To add additional activities is crucial otherwise you get stuck in the same routine what is very risky. You will be surprised after few weeks what you missed and how many super exciting activities you can do.
– Get motivated
To lose focus may be very easy so you need to change your habits and make your exercise as interesting and fun as possible so your mind does not think about giving up. There may be some situations, especially when you have a bad day at work or you have a family crisis. In these cases you should treat yourself.
Not with sweats, try some motivational video, read some good book or simply go for a walk and clear your mind. I highly recommend Yoga For Weight Loss and the main reason is that you focus on your mind as well and you become more self – confident and weight loss goal orientated.
Rule # 2) Eat what you like
In Foods To Eat And Lose Weight you may find the best foods what can help you to get slim. There is much more and the list can be very long but these are the best based on my experience. When I firstly tried to lose weight, I ate healthy ingredients as well but it was not working. I was eating the meals what I did not like.
Do not make the same mistake. List what I created has 10 healthy foods and these are delicious choices for me and you can cook and prepare them on 100 different styles. So eat and prepare your healthy meal based on your taste and preferences. It is much easier to stick to your healthy food plan and don’t give up if you eat something what you really like.
– Prepare your meals
Whenever I can, I prepare my meal. When you prepare your meals, you control what goes into them, rather than choosing between sub-optimal choices in a restaurant. Now is a food industry boom so it is very easy to find healthy and delicious recipes on the internet and select your favorite tasty and healthy meal.
Start today and prepare a healthy dinner for tonight and see a difference. Don’t forget, the best time to start is now. Also do not forget about the breakfast. I never eaten a breakfast before but since I bought my Blender I am obsessed with different smoothie combinations in a morning.
It is great to have a delicious smoothie full of the nutrients and protein first thing in a morning. Having a blender was my best investment in a kitchen ever and now I can make my fruit/vegetable juices or shakes for a breakfast easily.
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– Explore different fruits and vegetables
There are about 2000 different types of fruit in the world but the western world only uses about 10% of those. There are estimated to be about 7500 types of apples and 1600 types of bananas alone.
To put that in perspective, if you ate a new type of apple each day, it would take you a little over twenty years to try them all. For the bananas, it’s a little over four years. For instance, there are 4,000 varieties of tomatoes alone. Well, that is pretty a high number to try them all.
Take on a new challenge and try a new fruit or vegetable each week. Do not forget to make a note in your diary. It will be interesting to compare all new fruits and vegetables what you tried after some time.
A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help lose your weight.
– Japanese 80-20 Rule
Most Americans fill themselves up to the limit, even if they’re not hungry. This would be one reason for the high incidence of obesity. Japanese people stop eating once they are 80% full. They call this principle ‘hari hachi bu’ and it’s a natural habit for staying slim.
You might have noticed that most Japanese manage to stay slim. So, the next time you want to eat everything on your plate, leave the 20% on the plate.
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Rule # 3) Sleep 30 Minutes More a Night
Poor sleep is strongly linked to obesity. People with short sleep duration tend to weigh much more than those who get adequate sleep. In fact, your short sleep is one of the major reason why you are overweighted.
In one review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively. The effect of good sleep on weight gain is believed to be mediated by several factors, including motivation to exercise and hormones.
If you are trying to lose weight, getting quality sleep is absolutely crucial. That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym, says registered dietitian Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism.
So do you know how many hours you sleep in average every night? Sleeping is as important as healthy food or proper exercise if you plan to lose weight. So count your sleeping hours again and have a good rest tonight if needed. It can help you to lose some weight as well.
Rule # 4 Drink Water
Most of us don’t drink enough water every day. Water is essential for our bodies to function — do you know over 60% of our body is made up of water? Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body.
Since we lose water every day through urine, bowel movements, perspiration and breathing, we need to replenish our water intake. Furthermore, drinking more water aids in losing weight.
A Health.com study carried out among overweight or obese people showed that water drinkers lose 4.5 more pounds than a control group. The researchers believe that it’s because drinking more water helps fill your stomach, making you less hungry and less likely to overeat.
The amount of water you need depends on your age, weight, humidity level, and your physical activity. There used to be a recommendation to drink 8 glasses of water, but in 2004 this recommendation was removed and healthy adults are recommended to use thirst to determine their fluid needs.
Bear in mind that food intake contributes to our fluid intake too — fruits, soups, juices have high water content. How to tell if you need water: if you have dry lips, dry mouth, or little urination, you’re probably not hydrated enough. Go get some water first before you continue reading this article!
Rule # 5) Choose an exercise what you enjoy
To lose one pound a week, you have to burn approximately 3,500 calories. I personally hate to count calories because that way I focus on numbers only. Counting calories when doing push ups or counting calories when I prepare my favorite meal is not a way to lose weight for me.
If I do it this way and at the end of each day I just summarize my calorie loss, I most probably give up in few days time. I still believe that if you eat tasty and healthy food and do regularly exercise what you like, you lose weight easily, become fit person and start enjoying your life.
Therefore, you have to choose an exercise what you like or you may like. This is an extremely important otherwise you lose an interest in your exercise again. Try different sports or activities in a different environments first. Choose as many as possible.
“Don’t give up. Don’t lose hope. Don’t sell out.” – Christopher Reeve
If you do not like running in the park in the evening, try running in a forest in the morning or get a treadmill and have an exercise while watching your favorite series in TV. And if even this is not good for you, try a different sport. Be more creative and look for completely new activities or workouts if needed. There are hundreds of different sports what you can try or select.
Remember, update your diary with your new weight loss experience every week. I personally do running and yoga regularly but also I select a new sport or exercise what I have never done before each week. This is a perfect way to explore completely new ways how to get more fit or lose weight, meet new people with the same interests or finally find an activity what you like and you are passionate about.
My favorite exercise is Yoga. I believe that yoga helped me to find a way how to lose weight. I get much more confident, focused and also stronger and therefore I can explore other sport activities what I was only dreaming about when I was fat. If you are not sure about Yoga read Yoga For Over weighted People and give yoga a try.
All what you need in the beginning is A Proper Anti Slippery Yoga Mat and space at home where you can have your first exercise. Outside your home, try few different yoga studios and choose the one what suits you the most. Almost every studio has a yoga class for beginners so you most likely find similar people like you when exercising.
When my confidence was growing and I lost few pounds with my yoga exercise, I decided to take a next step. Start running and complete Marathon!!! In the beginning I run just 20 minutes and every other week I extended my running for another 10 %. This was a good strategy and body cooperated pretty well. No pressure or overtraining but step by step running to reach my goal.
I highly recommend to run outside. Especially if you live near mountains or lake. It is a great energy booster. I probably give up if I have to run somewhere around my building. So make sure, to choose a place what make your running attractive to you.
Of course, you may live in a city center or there is a snowing or heavy raining very often. So you do not feel to have your workout and you want to skip your exercise.
Solution is to buy your Own Treadmill or Exercise Bike and watch your favorite TV series or football game and have an exercise at home(I use treadmill just sometimes as I really like running outside even if it is raining, but no storm ).
Nowadays you can buy Space Saver Treadmill what you can fold up if needed. Exercise bike and treadmill are good alternatives for you and you appreciate them especially in the beginning when you are not so confident to go to the gym and have an exercise in front of all super slim and trained people.
Therefore, there should not be a word “excuse” in your dictionary as nowadays we have so many opportunities to do sport what we like. Especially with running.
- Wake up early in the morning if you are busy during a day.
- Jump on your Exercise Bike if the weather is bad outside.
- Get a Child Bike Trailer if you have a small baby(my case :-)).
There is always a chance for your exercise, you just need to organize your time properly and select an activity what you like. Losing weight is long termed commitment with happy and healthy life at the end. It is definitely worth to try.
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Focus on your goals and do not look back. Your dreams should motivate you so keep going until you reach your goal. My tips can help you to choose the right path and live a life what you want to live but do not forget, this is all about you, about your commitment and your bright future on which you believe.
I solved my weight problem and hopefully my tips help you to lose your weight too. So go for it and leave a comment if you need some advice.