Many people are on weight loss diets and are trying to shed excess pounds. Not everyone will be successful in his or her dieting attempts. Why do some people find success while others fail? There are some common dieting mistakes that you need to avoid to give yourself a better chance for success.
Mistake #1 – Not Counting Calories
Many people think that they can easily judge what they should be eating and so they don't need to count calories. In fact it can be very important to keep track of your daily caloric intake. Calories can be very deceiving. Keep a log of all your daily calories. If you prefer you can write down the foods you eat and look up the calories later on. At any rate you still need to check and measure the calories that you take in.
Mistake #2 – Not Exercising
Even the best of diet plans will work better when you exercise. Exercising will not only help you burn extra calories but also helps your body regain a more normal metabolism allowing you to burn even more calories throughout the day. Be wary of diet plans that tell you that you don't need to exercise since activity will help you burn away calories. Adding even a 15-minute workout to your day will help you greatly improve your fitness level and help you lose weight.
Mistake #3 – Not Eating Enough
Dieting doesn't mean that you need to starve yourself. You should be able to eat a healthy diet with smaller portions and lose weight. When you eat too few calories you're actually depriving yourself of the vitamins and nutrients that are essential for proper health. Check to see how many calories you should be eating and try to stick to that amount.
Mistake #4 – Not Setting Goals
Weight loss goals, like anything else, need to be spelled out. When you fail to set goals you're heading for defeat. You need to set realistic weight loss goals so that you know what you're striving for. Setting goals is like giving yourself a map for attaining your ideal weight. Without the map you'll likely head off course and fail to lose weight.
Mistake #5 – Not Changing Eating Habits
Dieting isn't simply about losing weight – it's also about keeping the weight off. In order to do that you need to develop healthy eating habits that you can carry with you for the rest of your life. Learn to eat healthier foods in smaller portions and soon you'll be changing the way you like to eat. Many people go on an eating binge as soon as the diet is over and simply end up packing the pounds right back on.
Mistake #6 – Not Getting Support
Many people think that dieting is a personal thing and so they don't involve anyone else in their quest. The truth is that the right kind of support can help you reach your weight loss goals more quickly. Choose people for your support team who are helpful, positive and supportive. Ignore those who send negative messages. Enough positive reinforcement will help you through the rough spots.
Everyone needs to be aware of how to read and understand food nutritional values. For those on a weight loss diet it is particularly important to know how to read nutritional labels in order to make the best food choices. Learn how to read labels and choose foods wisely with these easy tips.
Calories – Calories are one of the most important considerations for dieters who are trying to lose weight. Comparison of calories between similar foods can be confusing. Be sure to review the calories per serving.
Serving Size – Check to see what the recommended serving size is. This can be deceiving. Often pictures on the box show larger portions than are actually recommended. You may find that the serving size is very small. For example on a box of cookies the serving size may be only 3 cookies.
Servings Per Container – This is the actual amount of food in the package based on recommended serving sizes.
Daily Values – Food sold in the United States must list nutritional facts on the label. Daily values are listed as percentages based on a 2,000 daily calorie diet. Be aware that the percentages would need to be adjusted if you are eating fewer than 2,000 calories per day.
Calories from Fat – Check to see how many of the calories in the food are from fat. If the calories from fat are high you should probably avoid eating that particular food or reduce the amount of it that you eat. You want to keep your fat intake low for a healthy diet.
Fat Breakdown – The label will show the breakdown of fat in the product into saturated fat, trans fat, cholesterol and total fat. Check to see how much of the total fat is cholesterol or trans fat.
Check to see how you eat the product. For example a box of cereal may show caloric intake based on eating the product dry. Look to see if there is nutritional information based on the way you eat the product. In this case if you put milk on your cereal you need to check for the nutritional value with milk included.
Sodium – Everyone needs to take care to limit his or her sodium intake. Check the package to find out how much sodium is in each serving. Salt is often used as a preservative and so it may be surprising to see just how much sodium is in each serving.
Carbohydrates – Many people on weight loss diets are limiting their carbohydrate intake. Check the label to see what percentage of the product is made up of carbs.
Sugar – Those on a diet and others may want to limit their sugar intake. Many unexpected foods contain sugar. Check the label to see just how much of the food is made up of sugar and avoid those with high sugar content.
Compare labels. You can often do better by simply eating a small amount of foods you like rather than trying to adapt to a diet that you don't care for. Check the labels to compare which food is the better choice and pick the one that is healthier.
Dieting isn't just about weight loss – it's about eating healthy. Finding a good healthy diet plan is important not only for losing weight but for maintaining your weight loss. Good eating strategies will help you change your eating habits and create new patterns that will stay with you for the rest of your life. While dieting be sure to keep these important tips in mind.
Eat more meals at home. Research shows that you can get healthier and more diet-friendly foods at home than you can on the go. Skip the restaurant meals and choose eating at home instead. Healthy meals don't need to be complicated to prepare. Best of all you always know exactly what's in the meals you make. Always substitute healthy foods for others alternatives.
Exercise every day. Exercise helps your body better utilize the foods you eat. You'll not only feel better but you'll lose weight as well. Choose an exercise program that works for you. Stay focused by keeping track of your daily exercise in a journal.
Reduce saturated fat intake – Saturated fat is in many foods yet it can lead to high cholesterol levels. High cholesterol leads to heart attacks and other serious health concerns. Watch your daily intake of fats and limit foods that contain saturated fats.
Eat 5 servings of fruits and vegetables every day. Fruits and veggies contain tons of good vitamins and nutrients. They also provide us with antioxidants that are essential in helping our bodies perform at their peak levels. They also give us a natural energy boost.
Reduce stress in your life. Stress can cause us to overindulge or to eat improperly. Try to limit your stress and find strategies to remove it such as exercising or meditation. Finding some time for yourself each day helps you to feel better inside and out.
Limit your fast food intake. Fast food can wreak havoc on our diets. Many fast food meals are loaded with calories, fat and sodium. If you're a fast food junky try reducing your intake slowly until you are able to say no to fast foods. When you do eat at a fast food place make healthier choices.
Drink plenty of water. While sports drinks are okay when you're exercising your body doesn't need anything more than plain water throughout the day. Stay hydrated to maintain healthy skin, hair and organs.
Stay motivated. When you're on a diet it can be hard to maintain your enthusiasm. If you do have an occasional slip-up don't be mad at yourself. Instead acknowledge the situation and then put it behind you. Don't use a temporary setback as an excuse to end your diet plan totally.
Get support. The best support system includes friends and loved ones who care about you. Avoid those who deliver negative messages or who sabotage your diet plan. Break down your diet into several goals. Reward yourself when you reach each of your diet and fitness goals.
Organic foods are becoming more and more popular. The importance of eating organic foods is two-fold. First, organic foods are produced in the most energy saving way. Second organic foods don't use harmful chemicals. For these reasons many people are turning to organic foods for their diets.
There is a difference between natural foods and organic foods. Certified organic foods are made using processes that don't harm the environment and without the use of pesticides or other chemicals that could be potentially harmful to humans. Natural foods may use some pesticides or other processes during the growing or harvesting processes.
An organic diet consists of eating plenty of fruits, vegetables, grains and meats that have been grown or raised naturally. Less processing means that the foods will be better for you and your family. You can choose an organic diet and still be on a weight loss diet. Add as many natural and organic products into your diet as possible.
Organic foods are available at most grocery stores these days. You can also visit special natural food stores that specialize in organic and natural foods. When shopping for organic and natural foods choose produce and products that offer the organic seal. This shows that the foods were processed according to strict standards.
Choose produce like fruits and vegetables when they are in season. You'll find the freshest and most healthful items. Visit your local farmer's market to find some of the best produce available. Foods that are in season are not only extremely fresh but also are less expensive. Always wash fresh produce before eating, even if it is labeled organic.
When shopping try to read the labels to find items that are organic. Look for foods that don't contain preservatives or artificial colorings or sweeteners. Organic foods are not only healthier but they also promote dieting. Fresh foods are best because they haven't been processed or preserved, however even packaged foods can be healthy if they were processed properly.
Use fresh herbs and spices when you cook. You'll find that these are much more flavorful and contain more nutrients than the dried versions. Make sauces and gravies from scratch rather than from a package mix or can. This allows you to make tastier sauces that don't contain extra preservatives or sweeteners.
Switching to a natural or organic diet can be difficult, particularly when you're on a weight loss diet. Try to slowly incorporate organic foods into your current diet plan. Then you can increase the amount of organic foods that you use. If you can't find organic foods opt for the most natural products you can find. Read the labels to find the products that are the best.
A natural diet is not only healthy for dieters but is also a good choice for everyone in the family. Reduce the amount of chemicals and pesticides that your family eats by choosing natural foods whenever possible. Give children natural healthy snacks so they learn to make good food choices later.
Dieters know that the key to losing weight is to combine a low calorie diet with a good exercise plan. The body uses calories for everything it does. The more strenuous the activity the more calories the body uses. While it's important to add a regular exercise routine into your daily schedule you can also easily increase the calories you use throughout the day by following just some of these helpful calorie burning tips.
Walk to work – Or walk further to work. If you take the train to work walk to the train station instead of driving. If you must drive then get additional exercise by parking further away in the parking lot. Adding even just a few blocks to your daily exercise will give you plenty of benefits and help you burn more calories.
Walk at work – Use your lunch hour wisely. Bring you lunch so you can spend part of your lunchtime walking. Get outside when the weather is nice. Gather a group of friends to walk with you making it a fun and sociable time. Walking for a half hour just several times per week will help you burn many additional calories.
Play with the kids – Your kids are active so take advantage by playing with your kids. Taking them outside to the park will accomplish two important things – it helps you spend quality time with your children and it helps you burn more calories. Have fun and enjoy some together time playing.
Take the stairs – Every so often try skipping the elevator and take the stairs instead. Climbing the stairs is a great cardiovascular exercise and can burn lots of calories. Plus taking the stairs lets you have some private time to reflect on the day before heading to work or home.
Carry the grocery bags – Choose paper over plastic and carry the grocery bags into the house yourself. You'll spend some calories while also adding some upper body and arm strength without even noticing it.
Use a pedometer – Try getting a simple pedometer. See how many steps you take in an average day. Now try to beat your record. Every day try to increase your steps. Soon you'll be finding new ways to add more activity into your every day chores.
Dance – Get in front of the television, throw in a fun DVD and dance! Dancing helps you blow off steam, relaxes you and burns calories at the same time.
Exercise while on the phone – Use the time you're on the phone to work your muscles. Use some simple weights and practice some arm curls while you're on the phone. No more wasted conference calls!
Chair exercises – Sitting at your desk all day can be boring and it doesn't burn many calories. Try taking a ten minute stretch break for every two hours you spend at your desk. Stand up and do some simple stretches such as toe touches. They get the blood flowing and burn more calories. Try taking a walk around the office to break up the boredom.
Exercise is a necessary part of any weight loss diet plan. Exercise helps to burn more calories, increases our overall health and helps us lose weight. You'll feel better when you are exercising on a daily basis. The thought of starting an exercise plan can be daunting for many of us who are overweight. You may not have regularly exercised in a long time and don't know where to begin.
The best way to start exercising is to begin slowly. Those who have not been exercising regularly may be out of shape. It is key to remember that any exercise, even a little bit, will go a long way towards helping you lose weight. Keep in mind that you need to start slowly but can increase your exercise activities as your fitness level increases.
Start Slowly
There are three main types of exercises including flexibility, cardiovascular and weight training. When starting a new exercise routine begin by doing some basic flexibility exercises. You don't need any special equipment to do flexibility exercises. Simple toe-touches and side stretches will slowly help you increase your flexibility. When doing the exercises try to push yourself a little further each time. Soon you will notice an increase in your flexibility as your muscles start to stretch out.
Walking
Walking is one of the best exercises for those starting a new diet and exercise plan. Walking can be done anywhere and at your own pace. You can walk as far as you can and may increase the length and intensity of your walks at any time. When starting a walking routine begin with 15 minutes at a comfortable pace. As your stamina increase you'll be able to add 5 minutes to your walking workout.
Yoga
Yoga is a good exercise for beginners. Yoga offers a gentle way to stretch your body. The various yoga poses allow you to stretch all your muscles. Yoga can be done by almost anyone and can easily be done at home. Yoga not only helps with flexibility but also teaches good breathing techniques. Start with a 15-minute daily yoga session and you'll soon be able to increase your yoga workout.
Aerobics
Aerobic exercises increase your heart rate and provide a healthy workout. Start an aerobic routine slowly if you aren't used to this type of activity. Do as much as you can and stop when you need to. Take frequent breaks at first. Choose an aerobic class or DVD that is created especially for beginners. When you begin the program start by using only your legs. As your fitness level increases you can add your arms to the routine.
Specialized Training
Those on a weight loss diet may have special exercise needs. Often dieters have weight problems in certain areas such as in the stomach or hips. Choose exercises that target the areas you need. For example to help flatten the stomach do sit-ups or crunches. To help decrease hip size try stepping exercises. Add a simple calisthenics exercise routine to your daily exercise regime.
When you're trying to lose weight you need to start and keep up on a good exercise routine. Keep a healthy diet and add exercise to help burn calories. Find the right workout for you and follow these easy tips to keep you on track.
Exercise every day. Whether you exercise for 15 minutes or an hour be sure to make time every day for exercising. Regular exercise helps you take weight off and also helps you feel better physically and mentally. If you are serious about losing weight you need to combine diet and exercise.
Combine aerobic exercise with flexibility training. The body needs aerobic exercise and flexibility training. To accomplish both you can do separate exercise routines on alternate days or add some simple flexibility exercises to your pre-aerobic warm up.
Start slowly. Many overweight people have not been very active. It's important to start a new exercise routine slowly only doing what you can. As your fitness level increases you can adjust your workout accordingly. Check with your doctor before you begin any new exercise program.
Try various exercises to break up the monotony. The more types of exercises you have to choose from the more apt you'll be to keep up on your exercise program. Always look for new and interesting exercises and be open to trying new workouts.
Don't sweat the small stuff – If you forget to exercise or don’t have time one day don't worry about it. Simply pick up your routine the next day. Too many dieters think they have failed when they miss just one day of working out.
Stay hydrated. The body needs plenty of water – especially while exercising. Make sure that you keep up your water intake. Plain water has no calories and hydrates just as well as flavored or enhanced water drinks.
Add more exercise to your day. Whenever possible try to add a little more exercise to your everyday activities. Walk to the store, ride your bike to the train station or walk up the stairs to add more exercise without the hassle.
Keep a regular exercise schedule. Those who exercise regularly – the same time every day – tend to keep up their exercise routines. The body reacts favorably to routines. Find the time that works best for you and stick to it – even on weekends.
Keep an exercise journal. You'll be able to see at a glance what exercises you've been doing, how much you've been doing them and at what intervals. This can serve as a great way to boost your motivation. Set goals for weekly exercise and reward yourself when you reach them.
Find exercises you can do at home. While joining a fitness center or gym is one option always have some exercise routines you can follow when you're at home. There will be times when you just don't feel like going to the gym. Don't let that be an excuse for not exercising.
Exercise is strenuous on the body. The body is made up mostly of water. When we exercise we lose water in the form of sweat. Even if you don't seem to feel sweaty you're still losing water. It's important to keep replacing the lost water.
Most doctors and nutritionists recommend that adults drink 8 glasses of water per day. Each glass should contain 8 ounces of water. This amount is simply to replace the water your body needs for regular hydration. When you exercise you need to replace even more water in your system.
You'll find that there are many different kinds of water available on the market today. These include flavored waters, vitamin enhanced waters and water with added electrolytes. The most important thing to remember is to keep drinking water throughout your entire workout.
Plain water is the recommended way to get your necessary water intake. The body uses water efficiently to re-hydrate cells and organs. Drink water before you begin your exercise routine and then immediately following your exercise. During intense exercise you may need to take occasional water breaks while working out.
Lack of water in the body can cause dehydration. One of the first symptoms of dehydration is a headache. As the body becomes more dehydrated you may experience more and more symptoms. Left untreated severe dehydration can actually be fatal. If you begin to experience any symptoms of dehydration immediately stop your workout and drink water.
While plain water is usually the most recommended way to replace water other types of water replacement products can be helpful as well. Products that contain electrolytes are made to help more quickly replace the water in the body. Electrolytes are lost at a high rate when the body is deprived of water. Replacing these substances helps to more quickly bring the body back to normal levels. Keep in mind that you should only drink these types of products when you are doing moderate to heavy exercise.
Flavored water can be tasty but doesn't add anything to your water intake. Flavored waters may be more expensive than plain water. However if you will tend to drink more water if it's got flavor by all means allow yourself to have it. Typically these flavored waters are calorie free just like plain water.
Many people wonder about the difference between different types of waters on the market. Spring water is water that has been collected from a spring – usually deep in the earth. Spring water is natural water but may be processed. Mineral water is water that contains minerals and is typically carbonated. This is not a good choice for drinking during a workout so reserve this choice for meals.
Purified water is just regular tap water that has been put through a purification process. You can get the same effect (for a cheaper price) by using a water filter and your own tap water. If you do choose to use a water filter be sure to use bottles that have been properly sterilized. Old water bottles can contain harmful bacteria. Wash water bottles with soap and hot water before reusing them.
Weight loss is a difficult undertaking. In fact most people who lose weight have tried several times or more to lose weight without success. One of the main reasons that people fail at losing weight is that they lack the motivation they need to get started and to keep going. Weight loss can be a long journey. Along the way you may encounter many bumps in the road –many of which may cause you to lose motivation.
Get Motivated
The first step towards real weight is to get motivated. Your initial motivation may set the tone and success of your ultimate weight loss. Don't begin to lose weight until you have a plan in mind. Determine what your weight loss goals are and then figure out what you need to do to accomplish them. Try to be optimistic but not overly so. Those who try to lose too much weight too quickly will certainly fail and won't want to try again.
Commit to Your Own Goals
Ultimately you need to lose weight for you and not for others. If you are trying to lose weight simply because you think it's what you should do your heart may not be in it. When you're not committed to your goals you're not going to attain them. Your motivation needs to come from within and not from others. You must want to lose weight. When you want something badly enough you'll be more likely to accomplish it.
Break Goals Down
Rather than having one major weight loss goal break it down into smaller goals. These smaller goals are much more manageable and therefore more easily attained. For example if you want to lose a total of 30 pounds break that down into weekly goals that you can reach. That may mean weekly goals of 2 pounds per week. As you reach your weekly goals you'll be more motivated to keep going to reach the rest of your goals.
Stay Motivated
Weight loss involves many emotions. Throughout the course of a diet you'll go through weeks where you find it easy to lose weight and weeks where it may seem impossible. It's no problem to stay motivated when you're losing the weight that you want. However when you are finding it difficult to reach your weight loss goals it can be difficult to stay motivated.
Keep your eye on the prize. The ultimate goal is your ultimate motivation. Remember why you're doing this and refocus your attention on what you want to happen.
Re-energize. If you seem to get off track take some time to reflect on your progress and regroup. Evaluate what you've done right and find ways that you can change what you're doing to facilitate better weight loss.
Take some time off. Most people who are on a diet think that if they take a day off they have failed. Allow yourself a day or two to rethink your diet and create a new game plan. Don't beat yourself up if you need a day off.
The holidays are fast approaching and you're on a diet. Staying on your diet during the holiday season can be challenging. Don't despair! You don't need to go off your diet for the holidays and you don’t need to gain weight either. Follow these tips for getting through the holidays while on a diet and you'll be ready for the New Year.
Don't Deprive Yourself
It can be devastating to force yourself to hold back when others are partaking of the food around you. When you're at a party or get-together don't force yourself to refrain. Instead you can eat in moderation. Before the party determine what you will allow yourself to eat. Give yourself a guideline and follow it at the party. Rather than taking two of something take just one. Choose between several options instead of eating one of each.
Follow the "Fist Rule"
When eating any meal or snack keep the fist rule in mind. Only eat a portion that totals about the size of your fist. This will help to keep you from overeating or indulging in foods that will put you over the edge of your diet. Eating smaller portions ensures that you'll be taking in fewer calories. Make sure that you don't overeat by using only a small plate and don't fill it completely.
Drink Water
Water helps to keep you hydrated but it also helps to give you a full feeling. Drink a glass of water before you attend a party or holiday function. This will help to keep you from overeating while at the event. Avoid alcohol but if you do want to imbibe choose simple drinks that don't use cream or sugary syrups. Mix alcohol with simple tonic water to reduce your caloric intake.
Eat Slowly
Most people who are overweight are fast eaters. Your body sends signals when it reaches a certain level of "fullness". The signals tell you that you're full and so you stop eating. If you eat too quickly you don't give your body enough time to react and send the signals. This allows you to eat more than you need to. Learn to slow down when eating to allow yourself time to feel full.
Don't Stand Near the Food Table
Often times people like to gather and talk right next to the buffet table. Once located here people can easily overeat because they simply keep eating. You can end up eating without even realizing it. Rather than standing near the table take a small plate of food and move away. This way you won't be tempted to keep reaching for food. If your friends are near the table politely ask them to join you in another location.
Don't Talk About Food
At parties people tend to focus on talking about food because it's right there. This can make you more aware of eating and can spark your hunger and food cravings. Avoid small talk about food and come to the party armed with other topics to talk about.
There are many types of fitness shoes available with more on the market all the time. Today's fitness shoes are very specialized. It's important to choose your footwear wisely since it can have a big affect on your workout.
Choose the shoes that fit the sport. To the untrained eye most gym shoes look very similar. However, they aren't made the same. Running shoes, the most popular of all sports footwear, are made with extra cushion to help absorb the shock of pounding the pavement. There are special features to every type of fitness shoes.
Get the proper size. You may be tempted to fit the shoes yourself. However this can be a mistake. Visit a specialty fitness footwear store where you can get the proper fitting you need. Allow the salesperson to measure your foot even if you know your size. Some fitness shoes fit differently than others.
Get support. Your foot needs the correct support when performing exercises. Using the wrong shoe can cause problems that can be ongoing. Make sure that the fitness shoes you choose have good arch support. This helps to stabilize your foot and keep it from hurting. Ensure that the arch support fits properly into your arch. If not you may need a different size shoe.
Laces or Velcro? Fitness shoes need to adjust to the width of your foot. Some people like the idea of Velcro closures because they make it easier to get your shoes on and off. However most people need the additional fit adjustments that laces provide. Laces help you easily correct the shoe's fit to ensure that your foot is properly supported in the shoe. Those with wide feet can loosen the laces slightly while those with narrow feet can tighten the laces for a good fit. Velcro doesn't afford the same adjust-ability.
Good Cushioning. Look for fitness shoes that cushion your foot. Padding helps to protect your feet from bumps and shocks by absorbing them first. The cushioning should not be limited to the sole of the shoe. Check for padding around the heel and tongue as well.
Try fitness shoes on. Even if you always wear the same size you'll want to try fitness shoes on before you purchase them. Every shoe has a slightly different fit and you'll want to make sure that you get the best fit. Walk around in the shoes to test them out before you decide. The shoes should not slip at the heel nor should they feel too tight near the toes. The tip of your big toe should be about ¼ to ½ inch away from the end of the shoe.
Look at the box. This is helpful when choosing between many different shoes. You want to be sure that the fitness shoes you choose are made for the right sport. If you will be using the shoes for various purposes choose a cross-training shoe. These offer proper support for different types of exercise. If you will be using the fitness shoes primarily for walking pick shoes that are designated for that purpose.
Replace shoes often. Most people wear their shoes long beyond their beneficial function. Fitness shoes that are worn every day do wear out. The cushion and support flatten out and they no longer provide the foot protection that you need. A good rule of thumb to follow is to replace fitness shoes every 6 months if you use them daily.
Weight loss diets can be difficult to stick with because they often involve eating a lot of foods we don't like. Also, many diet foods become repetitive when there are few choices to pick from. The key to a successful weight loss diet is to have enough variety of healthy choices to pick from to sustain you. You need to learn how to choose healthy foods that you can continue to eat even after your initial weight loss diet is over.
Portion control is one of the keys to successful weight loss. Eating less at each meal allows you to have more freedom of choice yet still provides you with fewer calories. Counting calories will help you learn which foods contain more calories so you can avoid them.
When choosing healthy diet foods remember that the healthiest choices are usually those that are less processed. Fresh fruits and vegetables top the list when it comes to the healthiest choices. These usually contain fewer calories naturally yet provide a powerhouse of nutrients and vitamins that help to sustain a healthy body.
When choosing processed or packaged foods it helps to read the labels. The label will tell you not only the vitamin and nutrient content of the food but also the unfavorable ingredients. Look for foods with less sodium and preservatives. You'll also want to choose foods that offer fewer calories. Not all packaged foods are alike so be sure to check the label before putting the item into your cart.
Make comparisons when choosing the foods you eat. Substitute foods with fewer calories, fat and salt whenever possible. For example choose a low fat version of the same food. This will satisfy your desire for the food while still helping you maintain your diet.
Don't limit yourself strictly to foods that are made for dieters. While these foods are packaged to help you take in fewer calories there are often similar choices that are not considered diet foods. These may actually taste better and yet may still have the same number of calories.
Become smart about your food choices. When a food is fried it will have more calories and fat than foods that are prepared by baking. Cream sauce contains fat and more calories than clear sauces. When you have a choice request no sauce or place the sauce on the side so you can more easily determine portion size. Choose salad dressings that are oil based rather than cream based and again ask for them on the side so you can control your own portion.
Look for excess fat and sugar in the processed foods you eat. Read the package nutrition label to find out how many calories are in a serving and what percentage of calories comes from fat or sugar. Check to see how much is in a portion. Sometimes this can be deceiving. In order to make the calories appear lower the portion size has been adjusted to include a much smaller amount of food than you would think.
You're probably familiar with pedometers – those little gadgets that keep track of how many steps you walk. Research finds that people who use pedometers as a part of their exercise routines increase their physical activity by almost 25%. More steps per day equates to more calories burned and that means more weight loss. You can try using a pedometer to help you take charge of your physical activity.
Choosing a Pedometer
Pedometers come in many different styles. The most basic pedometers simply count the number of steps that you take. More complex pedometers can keep track of total distance walked and calories burned. However this information can be determined by doing some easy calculations. So it's not necessary to get a top of the line model. You can find a basic pedometer for under $25 with some as low as $8.
How to Use a Pedometer
The pedometer is a small device with a digital readout. The device clips onto your belt or the waist of your pants. Some pedometers come with an armband for those who prefer wearing them in this way. The pedometer records each step that you take. It works through motion – each time you take a step the motion records it. The pedometer needs to remain in a horizontal position and works best when it is placed in line with your knee – about midway between your hip and your belly button.
How to Know How Far You Walked
The pedometer records every step that you make. About 1,000 steps is equal to about a half-mile. Since everyone has a slightly different pace when walking it is recommended that you determine exactly how many steps you walk in an average mile. To do this take your pedometer to a marked track. Start the pedometer at 0 and walk around the track the number of times necessary to make a mile. Then see how many steps you recorded. It's that easy. You can keep track of how many steps or how many miles you walk in a day.
Getting Started with a Pedometer
Using a pedometer is a great way to add more exercise to your day and to stay motivated. Before you begin using your pedometer read the instructions carefully so you understand how to use it. Most pedometers are very simple to operate. To begin with try wearing your pedometer on a typical day. At the end of the day see how many steps you have taken. Now set goals for yourself by trying to add more steps to your day. For those who are new to exercise it's wise to start this or any exercise regime slowly. You can try to add 500 additional steps each week until you are walking a greater distance.
Setting Goals
Your pedometer will help you set exercise goals for yourself. You can see how using a pedometer can help you to increase your exercise routine easily. When reviewing your results keep in mind that there are about 2,000 steps in a mile. As you become more aware of your physical activities and add more workout time you'll likely be able to meet and beat all your exercise goals.
Are you one of the millions of people who want to lose weight? You can join a gym or fitness center or take exercise classes or hire a personal trainer. But the easiest and least expensive way to exercise is to try some exercises that you can do in the comfort and privacy of your own home. Exercising at home lets you be in charge of your workout and gives you the ability to watch television or crank up the tunes while you get in shape. Here are five exercises you can start doing today to help lose weight.
1.Yoga – Yoga is a relaxing type of exercise that most people can do. What makes it particularly good is that people can exercise at his or her own pace. You can begin easily and the movements are simple to learn. Try doing some simple yoga poses from a book or DVD or by looking online. You'll find many easy exercises that will get you started and will put you on the path towards flexibility.
2.Calisthenics – Calisthenics are simple forms of exercise that don’t require any special equipment. Everyone is probably familiar with these basic exercises that they learned in gym class. Basic exercises include toe touches, lunges, sit-ups, push-ups, jumping jacks and squats. One of the best things about doing calisthenics is that there are many exercises to choose from so you can change up your routine whenever you like. You can begin slowly doing several sets and build up as your fitness level increases.
3.Dance – There are many types of dances you can try at home. Dance is a great way to exercise because it brings some fun into your routine. One of the best ways to try dance routines is by using a DVD or following along with an online routine. It won't take long to learn the moves and because you're at home you won't be embarrassed if you mess up. When just starting out try working through only half of the routine until your fitness level boosts up. Try some hip-hop or salsa for a change of pace.
4.Aerobics – Aerobic exercises are a good way to add cardiovascular training to your workout. Always begin and end with a short warm-up. If you can't do the whole routine don't despair – just do as much of it as you can. One tip for beginners is to avoid using the arms at first. Once you've built up your stamina you can add arm movements to make the workout more difficult.
5.Walking – Walking isn't just an outdoor activity. Anyone can do a walking-in-place routine in his or her own home. Follow along to a DVD or simply walk in front of the television while watching your favorite show. If you find you enjoy walking you can opt for a treadmill to provide you with more advanced features to ramp up your routine. Walking gives you the ability to exercise at your own pace and for the length of time that works best for you making it a great exercise for beginners.
You may have grown up learning about the food pyramid. The food pyramid is the dietary recommendations ade by the United States Department of Agriculture. The food pyramid helps people to more easily understand their nutritional needs. The food pyramid has changed in order to accommodate the latest nutritional information.
The recommended daily allowance of each food group depends on your age gender and amount of physical activity. The most important thing to keep in mind about the food pyramid is to eat from the recommended food groups daily for a balanced and healthy diet.
Grains
Grains include any foods that are made using rice, wheat, oats, cornmeal or barley. The most popular types of grains include cereal, bread and pasta. There are two main types of grains – whole grains and refined grains. Whole grains use the entire kernel while refined grains have been processed. Whole grains contain much more fiber, vitamins and iron than refined grains do. Refined grains often add vitamins and minerals back into the product during processing. White bread and white rice are both types of refined grains.Women typically should eat about 3 ounces of grains per day while men should eat about 4 ounces. At least half of your daily intake of grains should come from whole grains.
Vegetables
Vegetables consist of cooked, raw, frozen, canned, dehydrated or juice. There are 5 categories of vegetables including dark green, orange, dry beans and peas, starchy vegetables and other vegetables. Daily intake of vegetables should include about 2 ½ cups for women and 3 cups for men
Fruits
Fruits may be raw, cooked or juiced or may be frozen or canned. Keep in mind that fruits eaten in desserts such as pies include other ingredients that must be accounted for. When choosing fruit juice the juice should be made of 100% fruit. Women should eat about 1-½ cups per day while men should eat about 2 cups of fruits daily.
Milk
The milk category includes milk and milk products including cheese and yogurt as well as milk-based products. Some common milk products include ice cream, pudding and frozen yogurt. The recommended daily intake of milk products is about 3 cups for women or men.
Meat and Beans
The meat and beans category includes all types of meat, poultry and fish as well as dry beans, nuts and eggs. Choose lean cuts of meat to avoid excess cholesterol. Fish and nuts provide healthy oils that are necessary to the diet. Women should eat about 5 ounces of meat/beans daily while men should eat about 6 ounces.
Oils
The oil category includes oils such as vegetable oil. Most oils are used in the cooking process while some come directly from eating foods such as fish, nuts, olives and avocados. While the body needs some oils on a daily basis you should limit your oil intake to only polyunsaturated or monounsaturated fats since these do not raise the cholesterol level. Women should get about 5 teaspoons of oils daily while men should get about 6 teaspoons.
Discretionary Calories
The food pyramid allows you to have some daily discretionary calories. This lets you have some extra calories to eat what you choose. The number of daily calories that you can use for discretionary purposes depends mainly on your daily caloric intake and your activity level. In general most people can eat about 200 discretionary calories daily.
When you're ready to start a weight loss diet one of the most important things to include in the plan is your support team. A weight loss support team will help cheer you on during the good times and will help pull you through the rough spots. Having a good support team in place can mean the difference between reaching your weight loss goals and giving up. Here are some tips for putting together a great support team.
Choose your team now. The best time to get support is before you begin your weight loss program. Picking who you want to have support you now will help you avoid reaching out to the wrong people later on. Ask your team members if they will support you throughout your entire process.
Pick positive members only. Your support team needs to be made up of people who love and support you no matter what. There is no room for doubters or negative personalities. You definitely don't want any spoilers on your team. Only consider people who really believe in you and will give you the help you need when you call on them.
Pick dependable people. You want to have people on your team who you can call up at midnight when you're having a bad diet day. The purpose of the team is to help you with your weight loss – they need to believe in you even when you don't seem to believe in yourself anymore. They simply won't give up on you and they won't let you give up on yourself.
Lose the haters. You'll probably have people in your life who say they believe in you but really have their doubts. These people may ignore you, put you down or even try to sabotage you. There is no room for these people on your weight loss team. No matter who they are they can't be a part of it.
Give them the rules. Sit down with your support team members and explain exactly what you need from them. If you call them crying that you want to give up your diet you need them to be strong and give you a pep talk. If you are out to eat with them you need them to help you make good food choices. Whatever you need be clear so that they can prepare for their roles.
Vary your support personnel. Just like a football team doesn't use all the star players at once you want to reserve some of your team for specific roles. Know what roles each of your friends will be best at and then ask them to play that position.
Additional support. In addition to certain friends and family members you can also get outside support as well. Look for local or online weight loss support groups and forums where you can get and give the help that is needed through the various stages. Support groups can be very helpful since they are somewhat anonymous in nature.
