Motivational Keys That Keep Your Weight Loss On Track

Losing weight is just as much a mental undertaking as a physical one.  A strong mental focus on the end goal is just as important as the right diet. Even if you've struggled to lose weight in the past, you will find it much easier to succeed if you incorporate these tips to stay focused and motivated for weight loss success.

Reasons Why

The easiest way to stay motivated is to clearly identify your reasons for wanting to lose weight. Before you start a diet or exercise regimen, grab a piece of paper and spend some time thinking of the real reasons you want to shed pounds. While part of you may just want to be healthier and have more energy, you may have other reasons for losing weight as well. For example, maybe you want to appear more attractive to the opposite sex.

By uncovering these underlying reasons, you will find it much easier to stay motivated. Keep your list of reasons handy, and refer back to them often. Being clear about why you really want to lose weight will actually make your desire stronger, and make it easier to complete your goal.

Taking Photos

Another great solution for staying motivated is taking photos. Commit to taking a photo of yourself every week or so. This will give you enough time to make noticeable progress.

For these photos to be effective, you should make sure you take the photo in underwear, a bathing suit, or even naked, if that is something you are comfortable with. You should also take the photo in the same type of clothing for each session.

To make this technique really powerful, incorporate visualizations. Have your journal ready, and jot down how you feel when you take your picture. Each time you take a photo, identify and write down what's changed. At the end of each session, visualize yourself being even slimmer for the next photo. This technique is an extremely powerful tool that will help you lose weight.

Losing weight does not have to be as difficult if as you think. Even if you've struggled to lose weight in the past, by staying motivated, you can stay focused and will start to see results. Once you start to lose weight, the physical evidence of the photos will motivate you even further. Before you start your weight loss program, make sure you incorporate tools that will help you succeed.

 

“You are what you eat”

“You are what you eat” ---- this often-used phrase has come to describe the belief that a person's totality, including his health, appearance, mood, and thoughts, are shaped by the food he eats.  Anthelme Brillat-Savarin wrote, in Physiologie du Gout, ou Meditations de Gastronomie Transcendante, 1826: “Dis-moi ce que tu manges, je te dirai ce que tu es.” meaning “Tell me what you eat and I will tell you what you are.” In an essay entitled Concerning Spiritualism and Materialism, 1863/4, Ludwig Andreas Feuerbach wrote: “Der Mensch ist, was er ißt,” which translates into English as “man is what he eats.”

          Some believe neither Brillat-Savarin nor Feuerbach meant for their quotations to be taken literally but rather, that they were merely stating that that the food that one eats has a bearing on one's state of mind and health. The actual phrase didn't emerge as part of the common English language until sometime later. In the '20s and '30s, the nutritionist Victor Lindlahr, who was a strong believer in the idea that food controls health, developed what he called as the Catabolic Diet. The said diet was accepted and gained some adherents. Lindlahr's theories became so popular that even advertising was shaped by his nutritional dogmas.  A 1923 advertisement for beef released through the Bridgeport Telegraph had the following message:  “Ninety per cent of the diseases known to man are caused by cheap foodstuffs. You are what you eat.”

          To some, the old adage, “You are what you eat” may be a bit exaggerated.  Still, many studies have shown that the food, water, and other substances we consume can have profound effects on our physical, mental, and emotional wellness. Evidence continues to mount up suggesting that the food we eat have powerful psychological effects.

          For starters, there are clear connections between mood and food that are rich in folates like green leafy vegetables. A 1997 Harvard study supports earlier findings that show a link between folate deficiency and depressive symptoms. The study revealed that low folate levels can interfere with the antidepressant activity of the selective serotonin reuptake inhibitors (SSRIs). A Tufts University study of nearly 2,948 individuals found that those who met the criteria for a lifetime diagnosis of major depression had lower serum and red blood folate concentrations than those who had never been depressed. Those with dysthymia had lower red blood cell folate only. The authors of the study recommend folate supplementation during the year following a depressive episode. 

          A case study from University of Alaska best exemplifies how food intake affect the people from the North Pole region. This happens when various populations change from their traditional means of consuming and procuring food to steak and lots of junk food. Though the traditional diets of circumpolar people vary from region to region, the menu generally draws from marine mammals, fish, hoofed animals, fur-bearing animals, birds and their eggs, plants, and berries. These food are rich in nutrients, with high levels of protein, omega-3 fatty acids, and antioxidants, while low in carbohydrates. However, radical changes in their diet occurred after establishing contact and engaging in trade with Westerners. Obesity, diabetes, and cardiovascular disease were virtually unknown to the frozen North. The introduction of fat and carbohydrate-rich Western diets made previously unrecorded diseases to the North Pole.

          A recent case study also found that rates of depression, seasonal affective disorder, anxiety, and other mental illnesses are on the rise in circumpolar regions, especially among non-isolated populations. Suicide rates have increased seven-fold in many northern populations over the past several decades. The authors of the case study acknowledge that the combined decline in mental health and the disappearance of traditional diets in circumpolar people make a direct connection between diet and mental health in these people a very real possibility.

Lose Weight Much Quicker with Less Refined Carbs

You can lose weight by following a low refined carb, low fat diet.  But first, why would you want to lose weight?  I mean, apart from the obvious affect on your appearance, did you know that carrying excess pounds increases your risk of cancer, heart disease, stroke and type 2 diabetes?  (Of course you know this)

But did you know that many of the aches and pains that we attribute to "stress" are very often caused by the strain of carrying extra body weight? (yeah, you sort of knew that)

Despite the huge number of anorexic celebrities, this is not a healthy look and not one that you should aspire to. 

But neither is embracing obesity … just because you don’t want to do right.  Don’t cloak your hard-headedness with so-called “self-love”.  Let’s not kid ourselves.  That so-called “self-love” allows us to turn our kitchen into a suicide den, killing ourselves slowly.

Your individual optimum weight will depend on your height, your build and to a lesser extent your genetics.  *Disclaimer* before embarking on any weight loss plan, see your doctor and find out your ideal weight.  That way, you can set healthy, realistic weight loss (or weight gain) goals. 

So what is the best way to begin?  Well, let’s start with education.

You would need to be living under a rock not to know that eating fast food takeouts every night for dinner is causing you to pile on the pounds.  Yet we still do it.  We go into our favorite restaurants and ask for larger meal sizes as they seem better value.  “Hey look, I’m getting more crap for my money!”

(For more on fast food eating and diet, watch the “Super Size Me” documentary by Martin Spurlock.  It’s very entertaining and very informative.)

We know we should exercise more, yet we sit on the couch watching ... The Real Housewives of Compton or something.  (I heard a comedian say that I just lost it! LOL)

 

But think about it.  We used to eat at home, and then went outside to play. 

But now, we eat outside, and then come inside to play (Wii, Playstation, etc)! 

But I digress.

If you try a low carb, low fat diet today then do yourself a favor and set yourself up for success.  You cannot just suddenly change your diet habits in one day. You need to be prepared.  Go shopping and stock up on the types of foods you will be eating. 

So for starters:

Throw out the white bread, the white pasta, the white rice, the refined sugar coated cereals and the store bought juices.  Yes, even the 100% ones.  Buy a Juicers (such as Hamilton Beach Big Mouth Juice Extractor) and juice your own fruits and veggies.  

This will be a slow transition, so don’t go broke trying to "get right".  But do buy a juicer sooner than later.

You will be eating wholegrains from now on and unless it is brown pasta or brown rice, it won’t be part of your new diet. Period.

Keeping a food diary is a great way to keep track of your progress.  I included one in your Welcome Packet.  With tracking, you can easily see where your weak spots are and you will then know how best to fix them.  We often delude ourselves into thinking we are eating less.  Writing it down makes it harder to lie to ourselves.

When eating at home, try to cook your meals from scratch.  Yes I know we are all short on time but pre-packed meals tend to be high in fats, sodium, and refined sugars … while being very low in nutrients.  Even the low fat varieties contain a lot of sugar and salt mainly added to give them longer shelf life and to make them taste better. 

If time is a major factor then try bulk cooking.  When you do cook, make three times the amount you need and freeze the extra portions.  You can have a home cooked meal every night by taking out a dinner from the freezer and setting it in the fridge to thaw, prior to going to work.

Being organized and educated will help you to follow a low carb, low fat diet more successfully.

How To Lose Your Belly Fat And Get Toned

Do you dream of having a flat, firm stomach?  Do you have just a little too much excess fat around your belly that you just can't seem to get rid of?  If so then this article might help you by giving you some ideas for how to lose your belly fat.

Unfortunately when you put on weight the belly is usually the first place to get fat and unfortunately it is usually the last place that you will lose fat.  That is why there are many people that are reasonably fit but still have a bit of a tummy bulge.  Even gym junkies who workout regularly and watch their diet closely may still be unhappy with their stomach.  If you are wondering how to lose your belly fat then you need to know that you do have to be in reasonably good shape all over before you can get rid of that flab around the tummy.

If you are extremely overweight then your belly fat should not be your first concern.   

First you should focus on losing weight in general and getting down to a healthy weight range.  You should begin getting a personalized meal plan from me; then follow it!

If you are in a healthy weight range but still carry some extra fat around your middle then you can start worrying about how to lose belly fat.  When you are a healthy weight you will have a much better chance of tackling the belly fat problem.

Most people think that the best way to get rid of belly fat is to do sit ups or crunches.  Well, if your so called belly fat is actually just un-toned muscle, then yes; these exercises can be very effective.

However, if it is belly fat that you need to get rid of, then you might need to try something more effective such as … a weight lifting regimen.

Cardio workouts are good for burning calories but don't rely solely on this type of exercise.  It is best to combine cardio exercise with some strength training exercise to build your muscle mass.  Muscle burns fat so the more muscle that you have the faster your will burn off fat.

The most important point to remember when you are trying to find out how to lose your belly fat is that if you are overweight all over there is no point focusing only on your stomach.  You need to tone your body all over and lose weight all over and then if you still have some excess tummy fat you can then deal with it.

When you are a good weight for your height and age you can then target the problem area with exercises specifically designed to tone the muscles in the stomach and burn off fat.

Commit to Attaining a Sexy Body

In today's modern society, you have to consider that being fit means being attractive. 

Besides, you would have more sex appeal if you have a great looking body instead of having those extra pounds in your body. So, if you want to look and feel sexy and also have more self confidence, you have to consider starting and sticking with a fitness program for your body.

If you saw TV and fitness magazine advertising before, you have to admit that the fitness models looks so attractive showing off their sexy and fit body.   

You should know: “YOU” aren’t the only one who has shown me a picture of the body they want.

If you want to achieve that beach-ready body, you have to consider how vigorous are you working out. You have to realize the fact that having a well-toned and sexy body not only means that you will be very attractive it will also mean that your heart and the rest of your body will be healthy as well. 

By working out, you will be less at risk for heart diseases and other diseases such as diabetes.

There are quite a lot of benefits that exercising or working out can provide. Aside from the fact that you will look attractive and have more self-confidence, you can prevent diseases from affecting you.

What if you are always very busy at work?   Well, I will tell you; your heart doesn’t care!

You have to consider that some of these actress and singers (who everyone brings up when the discussion of “who is hot” ) are also a mom or are very busy at work.  Sure, a lot of them have assistance, nannies, etc. but a lot of them don't. 

Working out to have a great looking body applies to everyone. You have to consider that there are a lot of fitness programs available today. There are fitness programs for pre & post natal moms and there are also different fitness programs for “used to be a high school football star” career driven men.

If you saw moms and career women who look like fitness models, you have to wonder “When do they have the time?” RIGHT?  

I heard Donald Trump say: "Everyone gets 24hours in a day!  Rich or Poor, we all get the same amount of time."  

How much of your time are you using to improve yourself?

It’s simple (not easy, but simple) just by having enough discipline and dedication for fitness, it will be possible for you to get that healthy looking body that you have always wanted.

If you don’t have time to join Black Phoenix Boot Camp, you can always have me create an at home workout routine for you.   

Many people today desire having a great looking and sexy and fit body. However, you have to consider that many women try everything only to have little or no results at all. Sometimes, women try different kinds of diets where it can be very dangerous for their health by depriving the proper nutrients that their body needs.

They also try cosmetic surgery, such as liposuction just to have a great looking body. However, these methods can just give you thin body. It will not eventually give you a fit and well toned body.

So, if you want a well-toned body like those of fitness models, you have to consider working out & working out hard in order to have it. It is a natural way and it is also beneficial to your health.  Do what you can … but DO WHAT YOU CAN! DON’T DOG IT!

Khalil Shabazz; CPT, CMASCC

Is your “Why?” Big Enough?

Losing weight isn't as easy as some people would like you to believe. The truth is that it can take hard work and commitment. However, it will be a lot easier if you can find some good weight loss inspiration as you take off the pounds.

More than anything else, you need to have a big enough reason for why you want to lose weight.

Are you doing it to look better?

Because your spouse or kids want you to? 

Because it could save your life?

Because you want to stop feeling embarrassed on the beach?

Whatever your reason (or reasons), it needs to be BIG ENOUGH to keep you inspired.

Self-inspiration is perhaps the best kind of inspiration because it doesn't rely on any external forces.  This is why I remind you; You are writing your own story.  What will it be … in June?

You control your own destiny and you control how much weight you're going to lose. In fact, it's safe to say that you must have at least a small amount of self-inspiration if you're going to lose weight and keep it off.

Weight loss inspiration can also come from family and friends. After all, you care about your loved ones, and being at a healthy weight increases your chances of living longer. If you have children, then you should also know that your being overweight is a risk factor for them to be overweight as well. By slimming down, you can have healthier kids, too...talk about inspiration! 

Look at this way.  If you are buying the groceries, and if you’re buying bad foods, what do you expect your children to eat … if that’s all that in the house? 

Fast forward to when they move out for college:

What life skill will you have taught them?  What do you think they will buy when they are one their own?

Other people's weight loss victories can also serve as inspiration to help you lose extra pounds. You can get those stories from TV, magazines, or of course, Black Phoenix Bootcamp testimonial videos.

Whatever it takes to help you stay motivated is a good thing, so go ahead and start looking for your own sources of weight loss inspiration.

7 Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the hurdles you encounter in your daily living. This will help you know what program is most effective. And once a program has been decided upon, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and resistance training are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is written proof of something that was successfully accomplished.

5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the stronger they become.

6. Be flexible and perform a variety of exercises.  Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and excited. Doing this will help keep you from getting bored and losing energy; physically and mentally.

7. Be Motivated! Look for ways to keep your energy levels high.  Employ a healthy competition, for example.  This will build an ownership of your own success mentality.  Also, when your friends are involved, your always reminded that you must keep up ... or you will certainly hear it from your friends.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge hurdles and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.