Why Lie To Yourself If You Have Difficulty Losing Weight

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 14-11-2012-05-2008

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Many people have had difficulty losing weight, nothing is more frustrating to get your motivation up, find the perfect diet and exercise program for you and then… nothing. Some people actually do have a metabolic issue that makes it virtually impossible to lose weight, but not many. For most of us the harsh reality is that we’re just not being as good as we think we are. The cool thing is that there are a few simple things you can do that will help keep you ‘honest’ in your weight loss journey.

For one thing, it’s amazingly easy to ‘lie’ to ourselves about what we’ve eaten in any given day. There have been times when I would have sworn I was good, until a friend (I use that term loosely!) will remind me of that pastry I had at lunch or all the cream and sugar I put in my coffee. Ooops. I didn’t mean to lie to myself, it just happened. Most of us are like that to one degree or another.

To keep yourself on track one very simple but effective thing you can do is to keep a food journal. For a week or two, write down every single thing that you eat or drink. You have to be honest and you have to include everything even that second glass of soda at lunch and the two pats of margarine you put on your toast… everything.

If you do that for few weeks, you’ll quickly be able to spot the times of the day and the areas in your diet where you might have a bit of trouble. Once you pinpoint the reasons you have difficulty losing weight you can make changes that will help you achieve your goals much more quickly.

The same principle can apply to when you work out. Again, it’s easy to think that you’re working harder than you really think. If you keep a workout journal it’s harder to convince yourself that you’ve done something you really haven’t done. Not only can you track the number of times you go to the gym but you can also track how long you spent on the treadmill (or doing cardio in general), how many exercises you did for your upper body, how many you did for your lower body, etc.

You can also keep track of how much weight you lifted for each exercise. Ideally, you should be increasing your weights over a period of time. It’s important to keep your body challenged and not let it get into a rut. By changing up the weights you lift as well as the exercises you do, you’ll keep your body ‘guessing’ which will help you get better results in less time.

Most of the major muscle groups (chest, upper back, lower back, abs, butt, quadriceps, hamstrings) will have more than one exercise you can do. By mixing up the exercises you do for each group you are keeping your toning efforts in high gear. Another benefit is that the different exercises will target each muscle group in a slightly different way which can also lessen a lot of the repetitive types of injuries to your body.

I don’t mean to be the bearer of bad news, but usually when someone has difficulty losing weight it’s really more about the way they’re doing things than about any metabolic issue with their body.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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The Amazing Peanut Butter Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 13-11-2012-05-2008

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Okay, now we’ve heard everything! There was the cabbage soup diet, the chocolate chip cookie diet, the cottage cheese diet, and now there’s a peanut butter diet? After all, how can you eat something that has so much fat? While it seems that there would be no logical way to lose weight while eating peanut butter, this is a diet that may just work.

So, what makes this amazing peanut butter diet work? That’s a fair question, I was skeptical too. What it comes down to is this, different foods have different effects on the body. Some of the better foods are known as “super foods”. Peanut butter is one of them. It is loaded with protein which helps in the development of lean muscle tissue, and muscle burns more calories. In effect, peanut butter assists in the boosting of your body’s metabolism.

The whole idea behind a peanut butter diet is that you simply add this super food where you can and it will work its magic. For example, if you enjoy smoothies, then you can combine some peanut butter with strawberries, blueberries and blackberries, then add some ice and blend until smooth. That doesn’t mean you can drink peanut butter smoothies all day, but if you use it right, you should notice the benefits.

At the same time, there is more to losing weight than just eating. You also have to eat a better selection of foods, from a variety of food groups. Exercise also needs to be a part of your routine. Don’t get discouraged. That doesn’t mean you have to do gruelling exercises for hours on end, far from it. Simply get more active. Participate in activities you enjoy, work out with a friend, and get moving. That’s really all you need to do, but you do need to actually do it. Okay, enough of the lecture, let’s get back to the peanut butter.

One of the reasons a lot of people are surprised that a peanut butter diet can work is that they associate it with gaining weight, rather than losing weight. Part of the reason for this is how most peanut butter is made. Most of the stuff you can buy at the grocery store is made with hydrogenated oil, commonly referred to as trans fats. This may be the real problem with peanut butter, but it’s an easy problem to fix. You want to look for all natural peanut butter that contains no trans fats. Read the list of ingredients, and if the word ‘hydrogenated’ is there, then don’t buy it. You can also look at the peanut butter in the container. If you can see a thin layer of oil on the top, then it is probably natural. Simply stir the oil back in when you get it home. These natural oils are much healthier for you than trans fats.

So, does the peanut butter diet work? Yes it does, but it does require that you do some things as well. They aren’t difficult, and once you start seeing the positive results of losing weight, you’ll be glad you gave it a try.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Lose Weight With The Cottage Cheese Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 11-11-2012-05-2008

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Over the years there have been many fad diets. For the sake of this article, a fad diet is any diet that uses a gimmick or focuses too much on one specific food or technique. By that definition, the cottage cheese diet would certainly seem to be a fad diet, but is it? Just so you know, there isn’t really a diet plan that uses cottage cheese as the only food you can eat.

Let’s face it, there would be no way anybody could stick to a diet like that. Imagine eating nothing but the same food for all of your meals and snacks. You would get so bored that you would soon go off such a diet and binge on all of the foods you were craving. Besides, it wouldn’t be very healthy and could cause more problems than it fixes.

That being said, cottage cheese is a pretty good food to eat when you are on a diet; especially when compared to other cheeses. It contains a lot of protein, making it ideal for people who are on a low carbohydrate diet. However, it contains less fat and fewer calories than other cheeses. That doesn’t mean it’s fat free, but there are some varieties that are lower in fat than others, so be sure to check the label before you buy some.

Some studies have shown that dairy foods can help you feel more full than other foods. That’s one of the reasons why the cottage cheese diet works for some people. However, you have to eat slowly so your stomach has enough time to signal your brain that you are full. If you shovel in spoonful after spoonful of cottage cheese without giving it much thought, then you will not lose weight. Eat it in reasonable amounts and slow down. It will help you feel more full and that means you will be likely to lower how many calories you take in during the rest of your meal.

Adding cottage cheese to your diet makes a lot of sense, and it can help. But at the same time, it’s not a magic food that will make you shed those extra pounds. In fact, there isn’t any magic food out there, so you need to take other steps if you are serious about wanting to lose weight.

Generally speaking, weight loss comes down to one thing: you have to burn more calories than you take in. That means you have to eat fewer calories, and burn more off. This means you will have to exercise. However, you don’t have to workout at a gym for four hours a day, or jog ten miles. Instead, just work on adding more activity to your day and do things you enjoy.

Taking a sensible approach to weight loss is what will give you the best chance of getting rid of those extra pounds, keeping them off. The cottage cheese diet may be just the thing you are looking for. Just be sure to approach your diet plan (whatever it is) with the right attitude and you’ll be down to your target weight in no time.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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The Calorie Reduction Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 10-11-2012-05-2008

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There are so many diets out there, it isn’t even funny, and new ones are being thrust upon an unsuspecting and weight-conscious public all the time. No matter what their claims are, no matter how they package it, the ones that work all have the same thing in common. In fact, it’s the only way to lose weight. What is it? You have to burn more calories than you take in. That’s why so many weight loss programs revolve around a calorie reduction diet.

Our weight goes up when we take in more energy (in the form of calories found in our food) than we use up. Early in our history, this body mechanism served to keep us alive. Our ancestors couldn’t always be sure when they would eat next, so their bodies stored extra calories as fat. This was fine back then, but it leads to obesity in modern cultures where food is plentiful.

If you need to lose weight, then there are only two things you can do. You have to burn more energy in the form of exercise, or you have to eat a reduced calorie diet. The first step is to determine exactly how many calories you need per day. There are plenty of online calorie calculators that can help you determine what your caloric intake should be. If you are seeing a doctor to help lose weight then follow any and all of their recommendations.

Everybody is different, so you need to do what’s best for you. That being said, you should try to avoid a diet that restricts you to fewer than 1200 calories per day. That is the amount the World Health Organization says adults should consume. Besides if you go too low on a calorie reduction diet, then your body will get the message that you are starving, and store a higher percentage of your calories as fat. That means you could actually gain weight by eating less!

A good rule of thumb is to lose no more than one to two pounds per week. This may seem slow, and flies in the face of fad diets that promise big weight loss in a few days, but it is a much better way to lose weight. Losing weight slowly and steadily will prevent your body from going into starvation mode, and it will also prevent you from feeling deprived.

There is another aspect of a calorie reduction diet that you have to be aware of: eating boosts metabolism. That’s right! You can boost how many calories you burn by eating enough. Your brain gets the signal that there is new energy to burn, and it starts up the fat burning furnace to help you use up the energy you are taking in. It may help to think of it as the reverse of starvation mode.

Other than that, a calorie reduction diet comes down to common sense. Make healthy food choices–fruits, vegetables, lean protein, whole grains–and keep your portions under control. Doing those things will give you your best chance at weight loss success.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Is The 12 Day Grapefruit Diet The Answer

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 09-11-2012-05-2008

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There has been a diet plan that has been around since the 1930’s. That makes it anything but a fad diet. What we are talking about is the 12 day grapefruit diet. Grapefruit has a lot of benefits for dieters. It’s fat free, low calorie, high in fiber and is packed with vitamin C.

The grapefruit diet itself is incredibly simple to follow. All you do is eat one-half of a grapefruit before each meal. There also appears to be enzymes in the fruit that keeps your appetite in check, meaning you will eat fewer calories overall. Grapefruit is also believed to speed up metabolism which helps to burn more calories. So, not only will you take in fewer calories, but you will also burn more off. Both of these things are key to losing weight. In fact, some tests have shown that it’s possible to lose ten pounds in two weeks by changing to the 12 day grapefruit diet.

So what’s the catch? Even though it has been around for as long as it has, the 12 day grapefruit diet is still classified along with fad diets. That’s because it relies on making only one change and doesn’t incorporate other necessary elements of weight loss.

You can do the diet, but that doesn’t give you a free pass to stuff your face with all kinds of junk food. You still need to watch what you eat, trying to eat a variety of healthy foods such as fresh fruits and vegetables, lean protein and whole grains. If you really want to shed pounds, you also need to exercise. That doesn’t mean you have to jog 10 miles a day, or hit the gym for 3 hours. Instead, find activities you enjoy and try to get moving for 20 to 30 minutes per day, 5 days per week.

At the same time, you should be changing your habits. Changing how you prepare food can have a big impact. Opt for grilling, steaming and baking instead of frying food. Eat 5 or 6 smaller meals throughout the day instead of 3 larger meals. Another good rule of thumb is to eat food in as close to its natural state as possible.

But does all of this mean the 12 day grapefruit diet is bad? Not at all. While you should still make all of the changes we just discussed, the grapefruit diet can help you lose weight quickly. It isn’t practical to think you could stick to such a diet, but it could give you a great start. Losing a few pounds in a week or two can be very motivating and will give you a better chance of weight loss success.

Finally, combining all of these things is the way to drop those extra pounds. Do the 12 day grapefruit diet, exercise, eat right, and make other habit changes and you will lose all the weight you need, lose it for good, and you won’t drive yourself crazy in the process.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Weight Loss Dietary Supplement – Block Hunger

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 02-11-2012-05-2008

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If you are tired of all the yo-yo dieting and want to lose weight fast, then you need a good weight loss dietary supplement. The one I have chosen to use is the Acai Berry. This supplement is so powerful that you can lose up to 25 pounds in 4 weeks. You do not have to worry about malnutrition when using this supplement because it comes from nature and has plenty of vitamins and minerals to keep your body happy while you lose the weight.

The Acai berry comes from the Acai palm tree and is handpicked by Amazonians in the Brazilian rain forest. The Acai berry has been a staple of the Amazonian diet for hundreds of years and has only recently gained positive attention as a powerful weight loss dietary supplement. You probably have seen reports on TV about the Acai berry and the incredible health improving qualities it contains like antioxidants which help prevent certain types of cancer.

Acai berries have an awesome combination of antioxidants, fiber, and are a wonderful source of the “good” monounsaturated fats like Omega-3. Along with being a powerful weight loss supplement, Acai berries decrease the aging process by aiding in cell recovery and keeping the skin looking young and vibrant. No one will be able to guess your age after a few months of using Acai.

Weight loss happens because the Acai berry has properties that increase your metabolism, which leads to faster fat loss and combats fatigue. When you order the Acai berry supplement you have the power to realize your weight loss goals quickly and effortlessly. Include an exercise routine and maybe some strength training along the way and you will no doubt have the body you have always wanted.

For Acai to be effective the dosage must be at least 1,000 mg/day. Some people take double that and have had great success at losing the weight they need to lose. With the other health benefits they feel better than they have in years, their skin looks younger and they have more energy than they did when they were in their twenties.

When ordering your Acai berry supplement beware of scams and make sure you get what you pay for. I ordered mine from a reputable source that offered a 60 day free trial for only the price of shipping. I have yet to receive it and really can’t wait.

If you can find a free trial offer then go for it. Capsules of freeze dried berries, including the skin and pulp, are the best. Extracts may be less effective and blended with fillers and other things to keep costs down but just keep in mind if you see the word extract you may not be getting the most effective weight loss dietary supplement.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Instant Weight Loss – You Are Kidding Right?

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 31-10-2012-05-2008

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Instant weight loss, hmm, really?

When I read this, do you know what immediately went through my mind? Things like instant pudding or instant rice. Where all you do is mix it up and in 5 minutes you have pudding or rice that you can serve your family. We all know that weight loss is not like that unless, of course, you are willing to cut off a limb.

If that is the decision you have made, may I make a suggestion that you start at the top and work your way down? This is the only way you will achieve instant weight loss.

Weight loss is a process, and depending on the amount of weight you have to lose, it could even be quite a lengthy process. You must make a commitment to yourself to change the way you eat and live. You have to eat a lot less than you do now and get regular exercise every day for the rest of your life. I am never one for pulling punches so, listen up. If you do not get up off your lazy butt and get moving, you will die. Maybe not today and maybe not tomorrow but your life expectancy is getting shorter and shorter every minute you sit and veg in that recliner or on that couch.

Losing weight is not rocket science. All you need to do is burn off more calories every day than you take in. Simple. If you haven’t got a clue, and I think if you think that weight loss can be instant you really don’t, here’s what you do. Put on a pair of shoes, tie them up, get up, walk to the door, open it, step outside, and go for a walk around the block. Again, simple. The sooner you start, the sooner you will accomplish your goal. People do it all the time. There is no reason you can’t do it, too.

I know you, you are the type of person who will sit there week after week watching The Biggest Loser hoping that if you watch it long enough you will go to bed one night and wake up skinny. If it was that easy no one would be fat now would they? Or you think that by watching every week you will automatically lose weight by osmosis or something, right? Wrong! Wrong! Wrong!

Along with the exercise you need to learn how to eat right. Did I just hear you say you think that you do not eat that badly to begin with? Once again, you are wrong. If you ate correctly and in the right amounts you would not be fat, now would you? No, you wouldn’t be. So stop deluding yourself and get with the program. The next time you have a meal, dish up what you normally would then get another plate from the cupboard. Now, remove half of the food from the first plate and put it on the second plate, cover it with plastic wrap and put it in the fridge. Save it for your next meal. Then sit down at the table, with the TV off, and enjoy the food that is left on the first plate. Get a big glass of water to wash it all down with.

Yes, I said with the TV off. It has been proven time and time again that if you eat your meals in front of the TV you will subconsciously eat more than you think you do because you are not paying attention to what you are doing. So, start a new practice, clean off the table and before every meal, set the table with a plate, silverware and napkin for everyone in the household. Serve and eat your meal at the table. Have a conversation with your family and chew your food well.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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4 Tips For Effective Weight Loss

Posted by Nigel Jeal | Posted in Cardio, Fitness | Posted on 29-10-2012-05-2008

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Are you fed up with continuously seeing no measurable or long-lasting results whenever you try to lose weight? Or maybe you are sick and tired of throwing your money away on the latest fad diets, only to be let down again. Stop! That’s right, stop whatever you’re doing, you are going to want to hear this. Don’t even think about trying another diet plan or weight loss program until you read this article. Why? Because these four tips will put you on the fast track to lose weight safely and keep it off.

Each of the tips is based on science. That means they have always been around and are not fads. It’s just that a lot of people selling the latest weight loss programs don’t always like to share them, so it’s not your fault if you haven’t been able to effectively lose weight.

1. The Magic of Muscle – In short, the more lean muscle you have as you are trying to lose weight, the better. The amount of calories you are able to burn off is related, in part, to how much muscle mass you have. On top of that, more muscle allows you to exercise more effectively, and have more endurance. The fact that muscle is more attractive than fat doesn’t hurt either.

One of the best ways to build muscle mass is through strength training. You can still engage in aerobic exercise, and should, but nothing beats lifting weights and resistance training to add muscle to your body. This is important because muscle also requires more calories to stay fed, which is good, and brings us to the next point…

2. Stoke the Furnace – What we are talking about here is metabolism; that is the rate at which your body burns calories. As we have already seen, muscle tissue is excellent for burning calories and boosting your metabolism. However, there is something else you can do to keep your metabolism whirring along.

Eating smaller meals throughout the day, as opposed to three larger meals, will keep your body working at burning calories. It also has the added benefit of keeping your hunger from getting out of control.

3. Fast Feet – We’ll keep this tip short and sweet. A great way to lose weight is to take brisk walks on a regular basis. It’s not only easy enough to do, but it will also help you to lose weight safely and keep it off.

4. Cut Calories – This may be the biggest “secret” that fad diets try to conceal, but it gets right to the heart of the matter. The only way to lose weight is to burn more calories than you take in. So far we have looked at burning calories, but now it’s time to switch to reducing how many you take in. The good news is that you don’t have to religiously count every calorie that goes into your mouth. All you have to do is make better food choices, and make a conscious effort to eat reasonable portions.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Weight Loss And Fitness – 2 Strong Connections

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 27-10-2012-05-2008

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If you have made the decision that you would like to lose weight (whether it’s 30 pounds or just a few), there is a chance that you have looked into various exercises, diets, fitness centers, plans and just about everything else you can get your hands on. In the course of looking into all of that information, you have probably noticed that most of the credible sources say the same thing, that there is a strong connection between weight loss and fitness. Let’s take a look at a few aspects of this connection.

We need to start with a firm foundation in the facts. The most important is that you can only lose weight when you take in fewer calories than you expend. There are basically two ways to do this. You can either reduce the calories you eat by changing your current eating habits, or you can engage in more physical activity to burn off extra calories.

Would you say it’s healthy to starve yourself? Of course not! And your body doesn’t think so either. This means that you can only go so far with decreasing caloric intake before your body will. This will slow down your metabolism. When this happens, your body does its best to store every calorie it takes in, to the point where you could start gaining more weight. You don’t want that to happen, obviously, so you need to be careful to get at least enough calories to prevent your body from going into starvation mode.

Do not follow fad diets, or any diet for that matter. Diets are temporary, but you want your weight loss to be permanent. Therefore it’s best to skip the latest craze and focus on switching over to healthy eating habits. Reduce portion sizes, eat a variety of foods, and try to eat foods in as close to their natural state as possible. For example, a carrot is better for your health than a piece of carrot cake with cream cheese frosting. Now, you can still enjoy that piece of cake, but just take a smaller portion than you normally would. Center your diet on whole grains, lean protein, and fresh fruits and vegetables.

The next part in the connection between weight loss and fitness is burning calories; exercise. The word ‘exercise’ is a dirty word to a lot of people but it doesn’t have to be. The key is to get moving! Any extra activity will burn calories. Find activities you like and do them regularly; walking, bicycling, gardening, bowling or anything else, for that matter. Get a friend to do it with you and you’ll have an even better time.

As you start eating better and getting more active you will star feeling a lot better. You will experience weight loss and be healthier, too. Regardless of what fad diets try to sell you, there is only one magic formula for weight loss. Now that you have an idea of how fitness and losing weight go together, it’s up to you to take the first step; both figuratively and literally.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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I Can’t Lose Weight – Yes You Can

Posted by Nigel Jeal | Posted in Cardio, Fitness | Posted on 25-10-2012-05-2008

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If you are saying to yourself, “I can’t lose weight”, then guess what? You can’t lose weight! See, along with changing your diet and exercise habits comes the emotional side of losing weight. Losing weight is a process that takes time and dedication.

If you have a lot of belly fat you may know that when under stress the body produces a hormone called Cortisol. Cortisol increases fat stores around your mid-section putting you at risk for heart disease and diabetes.

Learn some techniques to decrease the stress in your life. Meditation is a good technique to use to decrease stress. Yoga is another good way. Actually, just getting some regular daily exercise will go a long way to decreasing your stress level.

Try to think more positively about your life and your weight loss. If you do then the extra pounds will be long gone in no time.

Getting enough good sleep is also a big part of losing weight. If you are on the “I can’t lose weight” bandwagon then try getting an extra hour or two of sleep at night. The human body needs 7-9 hours of sleep per night and when you do not get it your metabolism starts to slow down and your body does not work the way it should. Those of us who work the night shift really have screwed up metabolisms. Working nights is very stressful on the human body. We were all meant to sleep at night not during the day.

Okay, so you have done all the things listed above and find you still cannot lose the weight. Let’s investigate the situation a little further. Are you drinking enough water? If you answer that you drink enough fluids then my next question is, do you drink pop or other sweetened drinks? If you do you need to stop. Regular pop, diet pop and other sweetened drinks are called empty calories because they have no nutritional value. The only thing they do is add to your excess fat. Did you know that if you do nothing else but stop drinking pop you can lose approximately 40 pounds in a year, give or take a few pounds.

Wait a sec, diet pop? Yup, diet pop is sweetened with artificial sweeteners and is basically poison. Diet pop actually tricks your body into staying fat. When you drink diet pop the body thinks it is getting something of value and when it realizes you were only kidding the brain signals the stomach that it is still hungry and you end up eating more.

Stick with the water and maybe some green tea. The green tea gives you an added benefit of antioxidants that are so important for your health and it tastes great, too.

So try to decrease the stress in your life, divorce it if you have to, get more sleep at night and give up the pop. This should help turn the “I can’t lose weight” into “Yes, I can lose weight”.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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