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Once you have made up your mind to lose weight, you should go into it with a positive attitude. We all know that quick weight loss can be quite a challenge. In fact, for some, it can be out-and-out rough. It takes time, practice and support to change lifetime habits. But it’s a process you must learn in order to have success. You and you alone are the one who has the power for your own weight loss.

Think like a winner, and not a loser – - remember that emotions are like muscles and the ones you use most grow the strongest. If you always look at the negative side of things, you’ll become a downbeat, pessimistic person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn’t do you any good; it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you’re somebody, you have self-worth and you possess unique strengths and talents. Contemplate what lies ahead of you. Losing weight is not just about diets. It’s about a whole new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the weight loss process. First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and you can seek guidance from someone you know who has lost weight and kept it off.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are appealing and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on store shelves everywhere.

Likely you will need to learn new, wiser eating skills. You will want a quick weight loss routine that gives you some control, rather than adopting one rigid system. Look for one that offers a variety of different eating plans, so you can choose the one that’s best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect of your program as fun and recreation and not as a form of exhausting and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone willing to take the few simple steps to bring themselves back to fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence.

Doctors say that walking is one of the best exercises for any age. It helps the full circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.

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It is certainly beneficial to your health to lose weight if you are obese or more than just a few pounds overweight. You start out with great motivation and enthusiasm and may find that after a few weeks you have no weight loss. In some instances people are appalled to even find they have gained a few pounds. You may then and there decide to give up trying to lose weight altogether. There are a variety of factors that you may have to look into to find out why your diet is not working. Losing weight is a gradual process which your body needs to adjust to. It’s the same way you gained weight which certainly was not overnight, but rather over months and even years. Before you blame the diet program, the supplements, or anything else consider these points.

Be regimental when you are on a weight loss program

To lose weight you need to be really serious and have the right mental attitude about getting rid of those excess pounds. Most importantly you need to be committed to lose weight for your OWN benefits and not to please some one else. Added to this you have to convince yourself that you CAN really lose weight and also understand that it is going to take some time to achieve your desired goal weight as well.

Do not deceive yourself when you are on a weight loss program.

You are only cheating yourself when you go off the rails when you are trying to lose weight. The end result is going to be that you are disappointed and depressed. You must be consistent in your desire for weight loss and stick to your plan no matter what method you are following. It is hard working sticking to the diet and it means changes in certain habits which may be rather ingrained. Certainly there is nothing wrong with spoiling yourself in the road towards your goals but this does not mean overdoing it. Many people diet during the week and then splurge on weekends eating anything they wish to reward themselves with. You can perhaps reward yourself now and again but be disciplined and sensible about it!

Eat fewer calories.

You must eat fewer calories so that your body can burn off the excess weight. If you are using meal replacement supplements or appetite weight loss suppressants, know what they are actually for and how they work. If you are drinking shakes as meal replacements, then that is exactly what they are; meal replacements. Appetite suppressants mean not feeling hungry. If you buy low calorie foods then it does not mean you can eat more of them to get full. You must reduce the size of the portions, and with time your stomach will shrink and you will get used to them.

Always ensure that you eat the correct types of food.

When you are striving for weight loss you know that there are certain types of foods that you must avoid with even without being told. What you should be eating are fresh fruits and vegetables, and low fat meats that are grilled, not fried. Avoid starches and refined foods and meats as well as cakes and breads. Eating lots of fiber will help to keep you full and you will eat less.

Drink plenty of fluids

The rule of drinking 8 glasses of water to keep your body hydrated is an important one even if you are not on a weight loss program. Obviously for people trying to lose weight this is even more important. Water helps your body get rid of toxins and flush out excess fats. If you do not drink enough water then your diet is apt not to work. Water; and lots of it is vital for good health and necessary for every part of your body.

Make sure you get enough exercise

The majority of people really do not like to exercise, although it is crucial for weight loss. Getting enough exercise does not mean joining a gym. Simple exercises like walking, running playing and even cleaning your home all add up to burning calories. If you are using exercise, great. They are designed for a purpose so make them work for you. It is necessary to try and do at least 20 minutes of strenuous exercise per day for weight loss. Good aerobic exercise videos are available on the market. You can start learning with the beginners program and work your way through to advanced level. If you punish yourself with too much exercise you are going to stop doing any. Try and make exercise fun and enjoyable. I know this is easier said than done but there are ways to burn calories that are not punishments

Fix your sleeping routines.

A routine of getting enough sleep and following a daily routine is essential for good health. In today’s 21st century modern living it is hard to manage stress and family life and sustain weight loss. It is vital to get enough relaxation and rest properly at night. Going to bed at set times is the first step into starting a healthy routine. Try and get up each morning at the same time as well. When you are following a weight loss program your body needs to adjust and renew itself. Good quality rest and sleep are necessary to help you shed your pounds.

Set goals that are Realistic and achievable

As previously mentioned people expect too much of themselves when following a weight loss prpgram. You need be realistic in your goals to shed those pounds. Keep a blog on the Internet or diary to track your progress and do it one pound at a time, make it fun watching your progress. If you set high goals you will end up being disappointed. Take all the above tips into consideration in your weight loss program. Choose your supplements and diet carefully and be determined and never distracted. In the long term it will end up being worth it.

Recently, quick weight loss has become an alarming concern for many people, teens included. The urgency for weight loss, has teenagers looking for weight loss tips and lose weight quickly programs. There are several of these programs which are available but most are not geared toward the still growing teen in terms of health and nutrition.
With a strong desire for weight loss many times they are mislead to using the wrong and sometimes unsafe methods.

They should first remember that the program used should be a healthy way which will improve their eating habits and provide the nutrition they need in their developing years. There are some simple weight loss tips to help teens to achieve their desired weight goals.

Now, it is time for you to check your calories intake and the nutritional value of the foods and drinks. Do you know that a 12 ounce can of soda have around 100 calories and 10 teaspoons of sugar without any nutritional value? These calorie filled drinks and foods give nothing or very little amount of nutrition to the body. So you should switch to those drinks and food which provide vitamins and other nutritive values.

Some teen try to opt for crash diet which actually lead them towards gaining weight in the long run. The diet which cuts down calories too extreme can lower the metabolism rate of the body. Other consequence will be storing food as fat. Do not go the crash diet way as it does not only slow down the metabolism level but also can give a negative impact on the growth of the body.

One thing every individual should remember is that breakfast is the most essential meal of the day. By eating after waking up from sleep can actually boost the metabolism rate and energizes the body for the whole day. The breakfast should be substantial like a bowl of whole grain cereal, skim milk, apple and yogurt as an example. You can actually experience weight loss with a good nutritional start to your day.

Try to avoid fast food restaurants and bars. They offer a variety of food which is full of calories and fat. Limit yourself from visiting these places and eat nutritive food at home which lesson the cravings to have fast food or unhealthy food. Lose weight smart.

Regular exercising is also a great way to boost up the metabolism level. Do 30 minutes of structured exercises 3 to 4 times in a week to improve health and encourage weight loss. You can also take up the outdoor activities such as sports, gym class, swimming, dancing or any activity that’s fun to you.

These are some of the natural ways for teenagers to loose weight without any medicines. So try to opt in to the natural ways for weight loss and start working on it and after a while you will surely find a beautiful change in your life.

What foods should you keep in your diet – should you eat bread, should you ban cheese because of its fat content?
Getting back to weight-loss basics is simple; your weight is a balancing act, but the equation remains; if you eat more calories than you burn, you gain weight.

Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you’d lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories).

Cutting calories doesn’t have to be difficult. In fact, it might be as simple as forgoing one extra item a day, swapping foods or trimming serving sizes. The number of calories you save is likely to translate into pounds lost.

So it really doesn’t matter what diet you choose. You don’t need to follow any diets at all: you just need to eat fewer calories than those you burn up. If you do that, you will experience weight loss.

The right way to diet and weight loss is done slowly, over time, and while eating a balanced diet with plenty of healthy foods. You gained the weight gradually, and you can lose weight the same way. The big benefit of losing weight slowly is that you re-educate yourself about food, eating, and exercise.

I’ve been a yo-yo dieter for years, and it never worked. I was a weight loss expert – I know dozens of ways to lose weight fast. Keeping the weight off was the challenge. Fast weight loss programs taught me nothing about food – and I thought about food every second I was dieting.

As soon as the diets ended, I went back to eating the way I always had. And no surprise, put on weight again, the way I always had.
Doing weight loss slowly was a thrill: the weight just drifted off without me noticing. Since I never weighed myself, the only way I knew I was losing weight was that my clothes were much bigger on me. I needed belts, and got into my “skinny” clothes again.

Changing one habit at a time (smaller portions, daily exercise, and better food choices) is doable. You don’t have to think about it. And you don’t have to “diet”. You’ll lose weight the same way you put it on, and along the way, you’ll have more energy, and you’ll look great. Fast diets can leave you looking tired – because you are. Your face is pale, you’re your skin looks faded.

If you’ve tried fast weight loss and have always put on weight again, try the slow route. You may be surprised and pleased at how well it works.

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The only way to lose weight is to eat fewer calories than the body uses. Anyone wanting weight loss, need to learn how to apply this concept, while keeping the energy level up. Before a diet is attempted, one should have a body fat analysis done to assess weight loss needs and set reasonable goals. Many believe they need to lose weight because of a number on a scale. However, chances are we may have a high proportion of muscle (which weighs more than fat) compared to fat, in which case weight loss may impair performance.

Follow these tips for healthy weight loss:,

1. A gradual weight loss of 1-2 pounds a week, allows for weight loss without irritability, fatigue, and weakness.

Creating a daily deficit of 500 calories is the most effective way to create long-term weight loss. This can be done by reducing daily your caloric intake by 500 calories, increasing physical activity by 500 calories, or by combining physical activity and caloric intake to create a 500-calorie deficit.

2. Choose a variety of foods from all of the food groups in the Food Guide Pyramid.

Don’t cut calories too low. This can slow metabolism and make it difficult to consume the necessary nutrients for performance and health.

3. Don’t skip meals.

Food intake at regular intervals, three or more times a day, is necessary to fuel the body. Also, waiting until you’re “starved” to eat can lead to binge eating.

4. Eat smaller food portions.
Decreasing your portion sizes will help cut caloric intake.

5. Drink plenty of water to prevent dehydration.

In addition to water, plain ice tea and caffeine-free, artificially sweetened drinks can also help reduce daily caloric intake and help to keep you hydrated.

6. Eat slowly.

It takes time for the body to adjust to the food eaten and to send a satiety signal to the brain. Eating slowly helps prevent overeating by allowing time for this signal to take effect.

7. Calories from all the food and drink you swallow adds up.

Some foods provide more calories than others. Foods that are high in fat, generally are higher in calories. Choosing low-fat foods can aid in weight loss by reducing total calorie intake. Loading up on foods naturally high in fiber, such as fruits, vegetables, legumes, and whole grains, and limiting high fat items like cheese, butter, oil, whole milk, red meat, and sweets will aid in these recommendations. Although excess fat intake leads to weight gain, a certain amount of fat is necessary to maintain good health and performance.

8. Eat bigger meals earlier in the day, when activity is greatest and smaller meals in the evening.

Eat meals and snacks throughout the day to maintain blood glucose and energy levels. During the evening, activity is usually minimal. As a result, a large meal will more likely be stored as fat. A moderate-size evening meal will help maintain glycogen levels.

Weight loss should be done by reducing calories and increasing physical activity. Avoid fad and gimmick diets that promise quick or easy weight loss. In these cases it’s usually due to water and muscle loss. Fad and gimmick diets may give a quick fix, but they can have undesirable effects on performance and health.

Marg Roukens

202-657-5874

SKYPE: Skype Me

Its Good Business

When you start your weight loss journey, it’s all about losing weight.

If you’re overweight, you want to lose weight. That’s a given. But how much weight do you want to lose? If you set an unrealistic
weight goal, you’re setting yourself up for failure.

How Much Should You Lose? You don’t have to go to extremes. You don’t have to take extreme diet pills and potions. It’s okay to enjoy some of your favorite food or take a few days off from
exercise. You don’t have to cut food groups out, exercise seven days a week, and torture yourself to see real results.

Look at weight loss as a permanent strategy. You will never be able to go back to the lifestyle you had which piled on the weight. You
need to develop healthy new habits of thinking and doing.

Unfortunately, the media and the weight loss industry mess with our minds. Most of us have no idea what our weight goal might
realistically be.

Think of yourself as a healthy, fit person, who loves to eat good nutritious food, and to exercise. Your weight loss battle is already won
in your mind.

Why not set mini targets? For example, if you have 50 pounds to lose to meet what you think might be your goal, aim for a ten pound weight
loss, and see how you feel.

Setting a mini target helps because it’s achievable. If you change one habit – eating an apple and piece of cheese for a snack, rather
than a couple of donuts – you can achieve this goal very quickly.

However, as time goes on, and you get close to your goal weight, it’s about keeping the weight off over time. You need time to stick to
your new way of eating and exercising.

As you progress with your weight loss effort, you’ll gain energy and confidence. That might spur you into more weight loss, and you will then see yourself in a new
light and feeling great. Your life and health will change drastically for the better.

Losing weight can be a difficult task, and when you have reached your weight loss goal, how do you continue your success and keep those extra pounds off for good? Here are some good suggestions.

Eating Habits

The first thing you can do is to make sure that you maintain the diet lifestyle that you used previously to lose all that weight. Obviously in order to gain considerable success in your weight loss program, you have made certain changes in your food intake and eating habits. Now is the time to permanently instill those habits into your lifestyle. If you get back to your old eating habits, you will definitely pack on the extra pounds again, and this time, due to the metabolic and chemical changes that occurred in your body during the initial dieting, is will be harder to lose them the second time around.

Correct Mindset

You need to condition your thinking patterns into believing that you will keep that weight off after a successful weight loss goal has been achieved. Those thoughts will assist you to develop healthy eating habits that will help you maintain a trim and healthy body. Self affirmation; visualizations and reflection can help you to get into the right frame of mind to achieve this end. By adopting the right mindset, you can keep yourself from reaching out to grab the next mouthful of your favorite custard pudding at the next family gathering.

Exercise

This is a crucial step in any weight loss program. Without proper exercise, you can never achieve long term success in your efforts to lose weight. Select the right exercise that you can enjoy, have loads of fun doing it and get a great workout at the same time. There are plenty of exercises you can select from but do talk to your physician before starting any rigorous physical activity.

Support Group

Sometimes what you need is that extra measure of motivation to keep you going on your weight loss program. A public proclamation isn’t always necessary, but putting your integrity and your pride at stake by sharing your weight loss goals with a few of your close friends or family members can go a long way to keep you focused on your weight loss program. Remember to choose wisely, and do not share them with those who have a negative attitude and who will most likely dampen your efforts to lose weight.

Losing weight can be an invigorating process, if you know the right way to do it and have fun in the process. Remember, you will always be drawn towards things that bring you pleasure, and if you want to make your success last, make the process fun and rewarding by take the necessary step to include these four tips we shared into your lifestyle.

Marg Roukens

202-657-5874

SKYPE: Skype Me

Tri Power Team

There is plenty of inaccurate data going around the weight loss industry and many people who are getting on this platform and looking for ways to lose weight have fallen victim to such mistaken beliefs. Let us look at some of the most popular fallacy circulating on this industry.

Avoiding Carbohydrates

This is driven by a few famous high protein diets- and a whole lot of other popular diets that promotes a diet rich in protein and low in carbohydrates. While such diets can produce significant weight loss in a short amount of time, the results are hardly long lasting and as soon as you start eating normally again, the weight comes plummeting back, even more than before!

Genetics is the Biggest Factor

To a certain extent, genetics do play a role in determining your metabolic rate, but this doesn’t mean that your fate is sealed if you have obese parents and grandparents.
The most important factor in determining your success in any weight loss program is the number of calories you eat and the amount of physical activity you get in a single day. Genetics do play a role in determining how much calories you will burn, as those with slower metabolic rates may burn calories much slower than those who are active and have higher metabolic rates. But there are always ways you can rev up a slow metabolism.

Fat is to be avoided

Some people believe that cutting down on fat is necessary during a weight loss program. But the key to effective fat control is cutting down on the dangerous fats and increasing your intake of the good fat. At all costs, do avoid trans fat and saturated fat and increase the intake of healthy fats such as polyunsaturated and Omega-3 that are abundant in foods like fish, olive oil, flax, and avocados.

Skipping meals can lower your metabolism and makes it more difficult to lose weight. Regular meals are important, and what you need to do is to consume more of the foods which are good for you, which means more salads, vegetables, nuts and fruits! Snack on a large slice of juicy watermelon instead of reaching out for the next scoop of your favorite chocolate ice-cream!

Avoid White Food

Contrary to popular beliefs, there are many “white” foods which may be good for you- pears, avocadoes, nuts-just to name a few and the key is that what counts is the nutrients contained on those foods, and not the color.

Grapefruit Miracle

This is one myth that has no basis in reality. There is a group of individuals who are promoting grapefruit as a way to lose fat. In fact there is one small isolated research that states that there is a magic fat-burning enzyme that can help you lose weight simply by consuming this fruit. However the validity of the claim is yet to be established. Grapefruits are rich in lycopene -a good source of ingredients that can help provide nutrient and care for the cellular health- prevents cancer and heart diseases.

So now you have some more knowledge to separate fact from fiction, the path to weight loss and a healthier lifestyle is wide open for you. Good luck in your weight loss goals!

If you blow your diet because of junk food and snacking, you need to remove
the temptation from your home. The problem is ..the rest of the family may not agree.
Keeping baked goods, chips and other easy to eat, fattening snacks at
home in places where you frequently visit and have easy access will
sabotage your weight loss effort.
Remove the temptation if you have a problem snacking on pastries, chocolate or chips,
particularly late at night.

Lunch buffets and office party foods can be equally distracting while you’re
conquering your diet. The first 3 to 4 weeks are vital to establishing
good eating habits and little things such as birthday cake at the office
or chocolate bars can destroy your motivation to lose weight.

Remember, weight loss is not an overnight process.
It takes weeks to create good eating and exercise habits and several more weeks to start
seeing results. There are a few tricks you can do to REMOVE temptation
so your efforts will pay off.

If family members don’t normally eat junk food, Don’t buy baked
goods, pastry, chips or other high calorie food. You can ALWAYS
treat yourself to something sweet and fatty once or twice a week, but
don’t keep it around the house where it ca be easily eaten.

If family members are not willing to give up their junk food then put
all fatty snacks in a designated place where you hardly ever visit. The old
saying “Out of sight, out of mind” is very true when it comes to removing
tempting foods from your reach.

If family members eat all the goodies in a short time, Don’t buy more.
Wait until the next scheduled time to go grocery shopping. This will train
family members not to over indulge in junk food because once eaten,
they’ll have to wait until the next time you go grocery shopping.

Office parties and celebrations are notorious for getting people off
track from their diet. Usually, you’ll know in advance of an upcoming
celebration of cake and ice cream. Remove yourself from the party area.
You can always take a short walk for 10 or 15 minutes.

Congratulate your birthday girl after all the goodies are gone. Explain
why you did not participate in the festivities. It could be that weight loss may be a goal of hers also. She will understand!

Not all fast food restaurants off limits. It all depends on what you choose.
Grilled chicken sandwiches, grilled chicken and rice bowl, sandwiches
with no cheese and small amount of mayonnaise, fat free or baked chips,
diet soda or water, salads with light dressing are available in most
restaurants.

You will want to keep a record of your daily diet and food intake, your weekly body measurements and weight, as well as your bicycling miles and time. Keep track of your food, vitamin, and supplement intake. Thousands of foods have already been analyzed by experts for number of calories, fat, carbohydrates, and protein. Many charts let you simply select the foods you ate from predetermined calculations, and the daily total is tallied for you. Make sure you don’t exercise when you’ve just eaten, or when it’s almost meal time. Both times will slow you down and rule out weight loss.

No matter how embarrassing it is, measure your arms, legs, chest, waist, neck, hips and thighs once a week. This keeps track of your weightloss and body measurements. Consider investing in an instrument that actually measures body fat, there are inexpensive pincer-type instruments that measure fat by pinching you, or buy a set of bathroom scales that cost more but calculate body fat quite painlessly.

Try to ride 4-6 days per week. When you plan out your weight loss plan, your short-term goals will change. You’ll quickly develop stamina for longer distance. As your fat turns to muscle, your speed will increase. Make notes in your records for special circumstances. Did it get dark outside so you were forced to cut your ride short? Was it dangerously hot? The wind can be your friend or your enemy. Accept any length of time as a job well done and simply get the ride accomplished!

Finally, add an upper body workout three times per week to get. Just remember to get some workout time for your upper body to get the maximum benefits for building muscle mass and meeting weightloss goals.

Bicycle riding is a fun, inexpensive form of aerobic exercise-it’s good for every part of you.