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Weight Loss Weapon: Accountability

Accountability is one of the most powerful weapons in your weight loss toolbox. Liability keeps you on track, keeps you making the right decisions & keep your progress stable.

What is accountability?

Accountability means to respond to any of your progress (or lack of progress). If you don’t do what you said you’d do, if you don’t make progress on your goals, you need to answer some questions about why that is. This may not sound like a big deal to you but when you respond to someone you admire & trust, it may be uncomfortable to admit: “I haven’t stuck to my action goals this week, so I’ve no progress. ”

Can you see how this could keep you on track? By giving you someone to answer to, even if its you.

Who do you think would keep you on track & encourage you to stick to your plan & succeed. You could partner with a weight loss buddy & each of you could be accountable to the other. You might join a support group or mastermind group so all together you stay on track. You could even hire a personal trainer, nutritionist, or coach who’d work with you every week about setting goals & achieving them.

For accountability to work effectively, there must be consequences when you don’t stick to the plan. These consequences need not be a negative, as a punishment – but they’ve to encourage you to get back on track & do it better week by week.

Just admit that you’re not tried to your best to reach a sufficient result. Nobody likes to admit they’ve been slacking. The disappointment & embarrassment to admit your lack of action is usually a strong good motivator to get you back on track with weight loss goals.

If you stick to your plans & progress, there must be some kind of reward or positive feedback that makes you motivated & determined to succeed. The rewards can be simple – like buying yourself a new book, new clothes, or some downtime to relax. You can give these things to yourself, or you can create a method to reward with your accountability partner.

The most important thing to know that you’ve to answer to someone for your actions. That knowledge alone keeps you focused, determined & moving towards your goal weight.

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Obsessed with Food: What it means & how to change.

Everybody loves to eat, & it’s natural to enjoy eating – but what happens when you become literally obsessed with food, thinking about it constantly, making it very difficult for you to lose weight? Often there are emotional reasons behind the food obsession. You’re not very concerned about food – this is an expression a deeper emotional need made through food.

It may sound complicated, but it is actually very simple. Below are some common reasons why you may feel obsessed with food:

Obsessed with Food Reason number one – You feel lost

If you are dieting – & especially if your diet is very strict – you can simply feel deprived, something that makes you crave everything you’re not allowed to have. The more you try to limit food intake, the more obsessed you’re going to become! A good way to overcome this obsession is to create a new rule for yourself: You can eat whatever you want, but only small portions from time to time. This can not work if you choose to stick to a strict diet that leaves out certain food groups or only allows you to eat specific foods. In that case you may be able to concoct some replacement foods that are equally good (replacing the mashed cauliflower for mashed potatoes on a low carb diet).

Obsessed with food Cause number two – You are afraid to leave out your favorite foods

Fear of shortages can often create feelings of obsession with food, even if you aren’t hungry right this minute. The very thought that you mightn’t have enough to eat can make you feel panicky & tense. A good way to overcome this obsession is to keep reminding yourself that you’re not going to run out of food. You’ll still be able to eat 3 meals a day & maybe some snacks, so you don’t focus on food all the time.

Obsessed by food Cause number three – Food is a crutch

If you often use food as a crutch or emotional comfort, you might’ve a difficult time sticking to a diet. You can feel that you need food to help you get through the day & when you don’t eat you feel nervous, irritable & vulnerable. Food is almost like a shield for you, buffering you from the painful moments in life. If this rings true for you, develop some other clear tools that don’t involve food. For example, meditation, assertiveness training, deep breathing & stress management techniques. When you learn how to comfort & nurture yourself, you no longer feel the need to use food to do it & the food obsession will disappear.

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Are you selfish enough to eat right & lose weight ?

Most of us have been taught that selfishness isn’t an admirable trait. We learned to put others before ourselves. But when it comes to losing weight, you really need a certain level of healthy selfishness to make yourself a priority.

It takes time & effort to eat right, exercise & stress management. These are all part of a healthy lifestyle & weight loss depends on it. But what if you aren’t used to putting yourself first? What if you’ve trouble finding enough time to learn to prepare healthy meals, & take better care of yourself?

Make your own self-care a priority, the only way to overcome these challenges. You can still have other duties to attend to, but it’s important to ensure your own health business is as important as everyone else’s needs.

You may need to work a few compromises with your family & friends. You may need to get up a little earlier, stay up later, or get rid of activities that are no longer in line with your new healthy lifestyle goals.

All these changes are so worth it, because the better care you give yourself, the stronger, healthier & happier you’ll be. If you take time to eat right, exercise & get a good amount of rest, you’ll feel energized & eager to be there for your loved ones. You will have the stamina you need to get through each day, although these days are very busy.

When it comes to weight loss & healthy living, being selfish is the best thing you can do for yourself & those you love. The more you give to yourself, the more you’ve to give to them.

If you still feel unsure about it, ask yourself this question: Would your friends & family would rather have a run-down, exhausted, unhealthy you, or would they rather have a healthy, strong, alive you? What version of you’d be more fun to be around? Which would live longer?

It’s really a no-brainer decision, right?

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Fasting for Weight Loss & Wellness

Fasting is a common method used to promote weight loss & wellness, but many have the wrong idea about it, especially when used for weight loss.

 Fasting isn’t the same as starving yourself in order to limit calories. This isn’t about punishing yourself.

First, think of fasting as a sort of “reset” button for your body.

If you’re carrying extra pounds on your body, you probably have some bad habits that caused them pounds to accumulate. Maybe you eat much junk food, get little exercise & don’t take good care of your body. Maybe you are eating too large portions of food, drinking too much alcohol & eating too much candy. Maybe all of the above.

Fasting is a great way to let go of these bad habits & move to be healthier.

Fasting can be challenging, especially if you have never done it before. There are a few different types of fasting & some of them are easier for beginners. You may know the most common form of Fasting: Water fasting. With water fasting no solid food is eaten & only water is ingested for a period of one to thirty days. This is the most challenging form of fasting, but there are simpler methods, such as juice fasting & partial fasting.

Juice fasting involves drinking several servings of fresh fruit & vegetable juice each day (the kind you juice yourself, not bottled juice),  partial fasting means to abstain only from certain foods or fasting for only a portion of each day (e.g drink fruit & vegetable juices for breakfast & lunch & eat a small, healthy dinner).

Most beginners are better off to start with a more gentle form of fasting, which partially fixed or juice fasting, & gradually work up to more intense fasting if they wish.

After fasting for 1 or more days, a gentle, gradual transition back to eating solid food is carried out – but this time the solids would be very different from those normally eaten. Instead of going back to eating unhealthy foods, the emphasis is on healthy, natural foods. This will continue weight loss & better health.

Note that it’s not necessary (or wise) to fast until all the excess weight is lost. If you’ve five or ten pounds to lose, you can lose this through fasting. But if you need to lose twenty pounds or more, it’s unlikely that you’ll those all those pounds during a fast.

Please note that fasting isn’t safe for everyone. Be sure to consult your doctor about your desire to fast, especially if you’re taking medication or treatment for a disease or condition. Many qualified doctors encourage fasting and will guide thorugh the best way to fast.

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Excuses that keep you from losing weight

Overcoming these excuses is as easy. Excuses always “seem” to be reasonable at first glance, but when you start to take them apart to realise how weak they are.

Let’s look at some common excuses:

“It’s too hard”

Is losing weight is really all that difficult? Sure, some effort is required, but efforts are needed to keep the fat as well. You still have to prepare & eat food, you just prepare & eat food that’s better for you. Training is necessary, so that doesn’t qualify to be hard – at least in the beginning. But when you think about how “hard” it’s like to feel bloated, fat & tired all the time, exercising for thirty minuets & feeling better the rest of the time isn’t a bad compromise.

” I don’t have time “  

used this excuse & it is a little funny when you think about it. We all have twenty-four hours in a day. We all have busy lives. But some people find time to take good care of themselves, while others don’t. If you use this excuse, what you’re saying, “I don’t consider healthy eating & exercise a priority” ” I want my time sitting on the couch, watching TV & eating take-out fattening food ” “

“It would take too long”

This excuse is often used by people who have a lot of weight to lose. A loss of 1-2 pounds per week, makes you feel like there is such a long way to go if you’ve thirty, fifty or one hundred pounds to lose. You don’t want to wait months & months to your goal – you want to get it now! But to simply refuse to start because it’ll take time to reach your goal? Does it really make sense? Project your thoughts into the future for a moment & ask yourself 1 year from now, do you still have the same weight as you do now, or would you’ve reached your weight loss goals? If you can get started right away, would you will be glad you did several months from now? Although it seems that losing weight will take too long, get started & every day that time interval will shorten a bit more.

“It’s too expensive”

Eating healthy & exercising can seem like they’re expensive because at first glance, the prices of fresh vegetables, fruits & other food seems higher than the cheap junk food. But when you really think about living an unhealthy lifestyle & how much money you spend on it, you will quickly realise that dieting can actually save you money. Yes, you’ll spend more on healthy eating, but you can not buy a bunch of sodas, sweet breakfast cereals, chips, cookies, candy & yuo will save by avoiding trips to the drive-thru of your local burger place.

“My family don’t want to diet”

Diets can be difficult if the rest of in family still eats regular meals. You can also eat healthier meals, but you doubt they’re willing to do it, so.. Prepare your own healthy food & still prepare some of the family’s favorites – but also try some new recipes that are nutritious & delicious. Eat your own low-calorie food, but if you feel very deprived of not eating family favorites, have only a small spoon. Over time you can keep trying healthier recipes & gradually get your family to eat better. Hint: They probably won’t care about what’s healthy or not, they just want it to taste good!

See how easy these excuses can be overcome? There’s really nothing holding you back from reaching your goal weight – except your own mind. Toss the excuses aside & get on the road to a healthy life style , lucky you.

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How to drink more water for Weight Loss

How to drink more water to increase your weight loss is a challenge that many dieters face. Some people don’t like the taste of water, some are too busy to drink lots of water, & others just don’t see the importance of drinking water so they don’t make it a priority.

When it comes to weight loss, water is important. This helps flush toxins from your body releases excess water is retained & allows your metabolism to function effectively.

Here are some fun, simple tips on how to drink more water & increase your weight loss:

How to drink more water – Dilute!

If you drink fruit juices or other drinks other than water? Try to dilute them with water. You can work up to it gradually if you’ll – start by adding to three   four juice & one   four water. Keep adding more water over time, until you’re drinking 75% water & 25% juice, or even mostly water with just a splash of juice for flavor.

How to drink more water – Combine!

Combine your water to drink with other activities. Every time you visit the toilet, drink an eight ounce glass of water before or after. Do the same thing before every meal & after every meal. Before you go to bed or before you brush your teeth. You can even make it fun & use the water to overcome other bad habits – like drinking a little water every time you curse the day.

How to drink more water – Munch!

Eat a lot of watery vegetables & fruit. Here are some with high water: Watermelon, cantaloupe, apples, carrots, cucumbers, tomatoes, potatoes.

How to drink more water – Sip

Carry a water bottle with you everywhere. Sip some, while sitting at traffic lights before you go into a store when you come out while you work all day – just keep sipping & you can drink a lot of water in a day.

How to drink more water – Schedule

In additions to sipping throughout the day, you can plan 8 periods where you drink a large amount of water at once. For example, when you first wake up, with breakfast, mid-morning, with lunch, mid afternoon, with dinner, an hour after dinner, & just before bedtime.

Drinking more water isn’t really difficult – the hardest thing is to overcome the habit of not drinking enough. Just keep it at the forefront of your mind & squeeze it in but you can.

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3 things you may not know about diet Self-Sabotage

Self-sabotage is a major problem for dieters because they’re often not aware that they’re sabotaging themselves. They often feel as if their struggles are only caused by external influences, but deep down, they’re the ones who are causing the conflict. Have you ever done it?

Why would anyone want to sabotage their diet? Did you get stuck in a pattern of yo-yo dieting when you were younger?

Most often, it’s because some part of you isn’t ready to release the weight, or you otherwise have resistance to sticking to a healthy eating and exercise plan.

Here are 3 common reasons why you may be sabotaging your diet:

Rebellion

If you were a kid, did your parents try to force you to eat vegetables or other things you don’t want to eat? Were candy banned in your home? If so, you may be unconscious rebellion against the whole concept of dieting or deprivation in general. Even though you consciously want to lose weight, another part of you keeps lashing out & saying: “No, you can not make me!”

Anxiety

Another common cause of self-sabotage is fear. You may be afraid to lose weight, perhaps because you’re not afraid to deal with being thin, or you may fear to gain all the weight back again. Every time you try to eat well & exercise to lose weight, some parts of your brain says, “Oh no, I really don’t want it, I’d not be able to handle it .   Most often it’s because some of you’re not ready to release the weight, or else you’ve resistance to sticking to a healthy eating & exercise plan.

Stubbornness

Stubbornness is another common cause of self-sabotage. Every time you try to eat healthy meals or take care of yourself, an inner part of you dig’s its   heals  in & says, “No, I don’t want to change my habits. I like my habits just the way they’re ”   You want to lose weight & get in shape, but you don’t want to give up your favorite foods & bad lifestyle habits. ”

Overcome those sabotaging behaviours may take some work, but there are several ways to do it. You could deal with some positive self-talk & convince yourself that you choose to eat healthier & lose weight, there is nothing to fear, make minor changes so they seem less overwhelming. You can also use tools such as meditation, visualization, hypnosis, & meridian tapping to clear any resistance you may keep.

The good news is that when you remove the problems that lead you to sabotage your diet, you’ll find it almost effortless to stick to & achieve your weight loss goals will be a snap.

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Keeping a Weight Loss Food Journal

Keeping a weight loss food journal is one of the best ways to keep you on track to success. Why does this work so well & exactly how do you keep a weight loss journal?

Below are four powerful tips that explain why it’s so important & why it works like a charm with any weight loss plan:

Weight Loss Food Journal Tip number one – a clear picture

A weight loss food diary provides an excellent overview of everything you’ve done, eaten & drank since you started your weight loss programme. You can use an actual journal, or just use a lined notebook.

I journal, jot down your starting weight, your goal weight & your physical measurements (upper arms, chest, waist, hips, thighs, calves). Then write a detailed plan to follow each day. List how long you’ll exercise, how often, how many calories you consume each day & what foods you eat.

Every day, record everything you eat & drink, how many calories it contains & keep a running total for the day to stay within your desired caloric guidelines. Also write down whether you exercised that day, how much & for how long.

Every time you want to look back to see how well you are doing, the information is at your fingertips.

Diet Journal Food Tip number two – Accountability

Can you see how does this keep you accountable? If you know you’ve to write down every single thing that goes into your mouth, what’re the chances that you mindlessly to go back to eating piles of chips & bags of cookies? Probably not!

Keeping a diet & exercise journal prevents you try to let yourself believe that you hold on to the plan, even if you know you not. It is hard to dispute the truth of it’s right there in black & white.

Weight Loss Food Journal Tip number three – Motivation

As you hold up your progress in your journal, you’ll begin to be very, very motivated! You start with a clear correlation between eating, exercise, & the numbers on the scale shown. Measure your body every month or so & you’ll see the inches melt away as well, which is even more motivating. Every time you start to feel bored or impatient about your progress, return to your journal & feel good that you do so well.

Weight Loss Journal Eating Tip number four – Emotional Outlet

Finally, use a weight loss food journal as an outlet for turbulent emotions. Every time you feel angry, you tend to something you should not, grab your journal & start writing rather than eat. What made you upset? How do you feel? Keep writing until you have cleared out the negative emotions & you feel better – & you’ll notice that your food cravings will probably have faded as well.

A weight loss food journal can be your best friend while you lose weight. Use it as a cheerleader, a motivational tool, a visible record of your progress & as a comfort when you are struggling.

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5 common causes your diet can fail

When you start a diet, you’ve all the best intentions of sticking with it & reach your weight loss goals. Unfortunately, many (even most) people who begin a diet, give up after a few short weeks, or even less. Why’s this happening?

There are a number of possible reasons why a diet may fail. Take a look at some of the more common reasons below:

You resist change.

Although you might want to change, you can also have a hard time doing it. Let’s face it, most of us are creatures of habit. We like things comfortable & predictable. If we’re forced to out of our comfortable habits (or if we just decide we want to change them) to change, we’re suddenly feel the instability & unpredictability that can consumes us.

There are 2 possible solutions: Either find a way to make new habits, or keep telling yourself that change is good, even if it feels strange at first. Over time, these changes in life style will become habits themselves. The trick is to hang in there long enough until you get used to living a healthier lifestyle. When that happens, maintaining these changes become relatively effortless.

Lack of motivation.

What can you do if you’re just not motivated to exercise, eat well & better take care of yourself? GET motivated! There are so many ways to improve your mood, boost your energy & make dieting more attractive. Experiment with new recipes. Look at pictures of thin models & imagine how good it’ll feel to be that way myself, join a hiking club,  drink water when you feel a craving coming on. Make new healthy lifestyle fun & exciting & you’ve no lack of motivation.

You are cheating.

If you’ve fallen under the influence of “eat all you want & still lose weight” which is hyped by many diet pills & programmes today, you can try to “have your cake & eat it.” You simply can not keep eating all the food that made you fat & lose weight at the same time. Occasional treats are fine, but do it every day or even every week & you could be in trouble. I instead find ways to restore your old favorites into healthier, lower calorie ways. Or create a new diet-friendly treats you like just as much. Save fattening treats for special occasions, & even then, only a few bites to satisfy your taste buds.

Fear.

Are you sure you really want to lose weight To see all of the challenges & discomfort that might come along with it to consider, you can sabotage your own goals, so you don’t have to deal with all that. For example, you get a lot of attention, if you lose weight & if you’re a shy person you can withstand losing because of it. If you’ve lost weight, you’ll no longer have any excuses for not living the life you dream about, so you stay overweight. There are endless things you might fear, but all comes down to 1 thing: Perception. Remind yourself that even if you’re dealing with some uncomfortable conditions after you lose weight, you can still treat them.

You can not deal with cravings.

If you’re struggling with a constant craving for sweets & other junk food, you may decide only the torture isn’t worth it & give up on your diet. There is another way: Find ways to manage cravings. Keep your hands busy. Stand up & walk around the block. Or, just tell the desire, “You no longer control me I decide what I put in my mouth,  I choose to ignore you “.  Suck on mints or chew sugarless gum. ”

No matter what your personal diet challenges, solutions do exist! Just proactive in finding solutions that’ll work best for you.

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Natural Herbs for Weight Loss

Healthy eating & exercise are important components of a weight loss plan, but there are also some natural herbs for weight loss that can help you reach your goals faster & easier.

The 5 most common herbs below are renowned for their help with weight loss:

Nettle

Nettle is believed to help curb appetite, release excess water from the body, & for reducing cravings. Nettle is available as a tea, food supplement, or as a dried herb that can be sprinkled on food.

Dandelion

Dandelion is often used as a natural herb for weight loss, highly regarded because it helps to release toxins from the body & improve digestion. It also has diuretic properties, which help the body to release excess water weight. Dandelion found in teas, tinctures & supplements. You can also find fresh or dried dandelion if you prefer to make your own teas & tinctures.

Chickweed

Chickweed is another common natural herb for weight loss, which helps to improve digestion, relieve constipation, & has diuretic properties as well. Chickweed is usually regarded as a tea.

Fennel

Fennel is known for its beneficial effect on digestion, reducing mucus, gas & bloating. Fennel is also believed to increase metabolism & reduce appetite. Fennel is often taken as a tea, but the whole plant is edible, including seeds, leaves & stem.

Gymnema Sylvestre

One of the most popular natural herbs for weight loss is Gymnema Sylvestre. It has long been used to balance blood sugar, reduce cravings for sugar & promote weight loss. Usually you will find it as a supplement in health food stores, or you can search for it online.

Warnings & complications:

Please note that some natural herbs for weight loss can interact with prescription medications or otherwise interfere with existing health conditions. Consult your doctor before taking any herbal supplements, especially if you’re being treated for illness or taking medication for any condition. Even if you’re completely healthy, some herbs be toxic if you eat too much of them.

Finally, keep in mind that herbs alone won’t be enough for a considerable amount of weight you lose, but they can be a great addition to a healthy diet & exercise plan.

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