The Meal Plan Mind Set

When it comes to losing weight, far too many people set themselves up for failure before they even begin the process. They literally dread going on their meal plan and before they start the process, they are planning their mishaps along the way. Sad to say but true, far too many people are planning their first rocky road mishap while eating their last bowl of Rocky Road ... thinking; : “I can’t have any more to this” – as if it’s a punishment.

I have no idea why people tend to do this to themselves but it is something I see far too often.   If you are honest with yourself, you will realize that moderation is the key.  It’s a simple concept that many people loathe and refuse to embrace.

You must change your way of thinking about food and your personal enjoyment of food in order for any meal plan you embrace to be successful. Food isn't the enemy. And that is something that not enough people really understand. Even the 'tasty' foods aren't the enemy. The enemy is your personal inability to properly portion the foods you eat. The problem is that the vast majority of us eat the wrong foods far more often than we eat the right foods. This is where the problems lie.

Our bodies need the nutrients we are lacking by not eating the five servings of vegetables and three servings of fruit each day that we should consume. Our bodies know that something is missing and we feel hungry or deprived. If we were actually consuming the proper balance of fruits and veggies each day we would find that we were far less likely to feel hungry and desire those foods that aren't as healthy. This means we would be much more likely to enjoy them in moderation as they should be enjoyed.

 

Portion control is another problem that we have. We live in a society of "up selling". Super-sized fries and empty calories by the gallon of your favorite cola are offered with almost every fast food meal that can be bought. You must learn to say no to these things and avoid situations in which you may feel tempted to partake in these ‘up sized’ orders.

To be truly successful when meal planning you need to embrace the process of building a healthier you, rather than depriving yourself of s ‘happy you’.

Do not think of your weight loss plan as something negative but rather a positive force in your life to make changes for the better. When you have negative thoughts, do not direct them at your meal plan. When you feel deprived, remind yourself that you are depriving your bones of carrying around that excess weight.

 

Remind yourself that you are depriving your wardrobe of those bulky clothes that are designed to hide the bulges.

Remind yourself that you are depriving your body of years of bulges and bringing back the body of your youth.

Do not get so caught up in the meal planning process that you forget to enjoy some of the goodies that life has to offer. Watching your weight and counting your calories does not mean that you can never go over your allotment. The goal however is to find balance. If you learn to portion your food correctly, indulge in moderation, and incorporate enjoyable high calorie burning activities into your daily routine you may be amazed at the results.

Meal Portion Control Tool

Planning for weight loss and health is only depriving if you allow it to be. If you cannot control yourself when it comes to indulging then by all means … avoid indulging. (Can you say: “recovering alcoholic?”) However, if you can learn to incorporate those small treats into your routine in moderation and burn those extra calories as well, then you should find yourself a much happier and more successful

than you have ever managed to be in the past.

Goal Setting Essentials For Weight Loss Success

Success with any project begins with a finished goal in mind.

With weight loss, it's all too common to quickly lose focus without specific goals. Setting goals is one of the best ways to insure success with any weight loss program. Here are some tips for creating and sticking to weight-loss goals. 

Short-Term Goals:

Both short-term and long-term goals are important for weight loss success. 

Short-term goals are essential for staying motivated long enough to meet long-term goals. Short-term goals should be set daily or weekly.

Many people who want to lose weight focus more on the long-term goals, but if you neglect opportunities for success along the way, it is too easy to get discouraged. 

Make it easier for yourself by creating daily and weekly milestones. For example, you could set a short term goal to attend Boot Camp class twice a week. Each time you meet your goal, you have another success, which will increase your motivation to do more.

Long-Term Goals:

Long-term weight loss does not happen overnight. Setting long-term weight loss goals reinforces the fact that weight loss is a lifestyle choice, not a quick fix. Long-term goals really measure the success of your weight loss program. You can set these up monthly, or every two to three months. This is enough time to really gauge your progress. Long-term goals work best if they are measurable and concrete. You could focus on losing a specific percentage of body fat, or a certain number of pounds.

The best way to meet both short and long-term goals for weight loss is to make sure you have everything in place before you begin. This means setting up a healthy eating program, a regular exercise program, and connecting with supportive people. By taking care of these important aspects, you will be more prepared.

Begin by choosing a meal program that offers a variety of healthy foods, and is easy to follow with your current lifestyle. A great way to stick to a nutrition program is to plan out your eating schedule for each week, that way you can anticipate any roadblocks that may arise, and also do your grocery shopping ahead of time. It's much easier to stick to your eating program if you have everything you need.

Regular exercise is also incredibly important but it means NOTHING if your meals aren't good.   

You should incorporate both aerobic exercise and strength training workouts. Not only does exercise burn calories and shed pounds, it simply makes you feel better. You will have more energy and be more enthusiastic about staying focused on your weight loss goals.

One final step is to arrange a support network. Losing weight requires not just physical changes, but also emotional and mental ones. Having a community of people (such as at the Black Phoenix) who are dedicated to your weight loss efforts will help you stay motivated.  You can also enlisting your friends and family in supporting your goals, you may also want to try some of the online communities.

Losing weight is much easier when you start out with a goal in mind. By setting short and long-term goals you will be able to achieve daily success, and also work toward the end result. Making sure you have clear strategies for eating, exercise, and emotional support will contribute to your motivation, and ultimately to your weight loss success.

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.

 

Weight Loss Mental Mistakes to Avoid

Mindset is a major factor for successful weight loss. By reprogramming your mental thinking, you can stay motivated and focused on your weight loss goals.  Here are some mental pitfalls that should be addressed when you start your weight loss journey.

Self-Talk

Being overweight can often trigger thoughts of self-loathing. However, disparaging yourself does not help you lose weight. On the contrary, it is actually easier to stay focused and motivated on your weight loss goals when you appreciate yourself. It may seem like a paradox, but when you appreciate your body, healthy eating and exercise habits become easier.

You can help create a new positive mindset by monitoring your self-talk. One way to do this is with a journal and focus on your feelings about your body. By being vigilant about what you're saying to yourself, you can start seeing how negative thoughts are untrue and unhelpful, and start substituting them with beliefs that support your goals. By believing you are capable and worthy of a healthy body, losing weight will be that much easier.

Neglecting Rewards

In addition to negative self-talk, one of the other things that many people do to sabotage their weight loss efforts is neglect to reward themselves regularly. By receiving feedback and positive reinforcement, you help yourself stay excited and involved in meeting your weight loss goals.

Start by breaking larger goals into smaller chunks, and reward yourself every time you meet a milestone. Rewards do not need to be expensive, and can include things like time with friends, reading a good book, or spending time on a hobby that you enjoy.

Emotional Eating

One of the major stumbling blocks for losing weight is the problem of emotional eating. Many people use food as medication. By eating, they relieve or soothe their negative thoughts and unpleasant emotions. When you uncover your emotional eating triggers, you can recognize when you grab food in times of emotional upset. By being more aware of when and why you eat, you can stop yourself from emotional eating more often.

A great way to do this is to have some substitute activities lined up whenever you feel tempted to reach for food. Exercise, for example, is a great way to shift your mood. If you can distract yourself with exercise, you will feel better and remove much of the need for emotional eating. If exercise isn't an option, another effective technique is to distract yourself for 5 minutes, and check your mood again. Set a timer if you need to. In many cases, you will have distracted yourself enough to release the immediate need to eat.

 

You can increase your chances for weight loss success by realizing that your weight loss journey is a mental and emotional one as much as a physical one. Losing weight requires harmony with the mental, emotional, and physical aspects of you. When you remove some of the common stumbling blocks, and focus on creating a positive mindset, your weight loss success will increase dramatically.

 

 

 

15 Great Ways to Lose Weight Fast

Want to lose weight fast? It's easy to say good bye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy foods (including snacks), fill up on vegetables and keep your taste buds happy with fruit.

Follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

 

1. Keep a note of everything that you eat and drink.

Record the item, the calories, and the number of portions you ate.  You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.  No more "guesstimating".  Now, you will know.

 

 

2. Halve your intake of all pure or added fats.

This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

 

3. Limit treats containing sugar to three times per week.

This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.  Pay attention to your portion size.  You will discover that a portion according to you may differ from the nutrition facts of the package.

 

4. Include a lower fat source of protein at most meals: fish, beans, cottage cheese, or low fat yogurt. Have eggs, or nuts instead.  Be mindful of the cholesterol of animal protein while investigating fat content.

 

 

5. Plan at least one lunch and dinner every week without meat or cheese.

Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

 

6. Reduce the fat content in your milk products.

If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Maybe you can go totally off dairy, all together by switching to Soy, Rice, or Almond milk.  Remember, Cows milk is for calf's just as cat milk is for kittens. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least three servings of fruit every day.

This can be for dessert or snacks. Choose fruit that is in season.  If it's out of season; there's no telling how it was kept "fresh". 

8. Drink water instead of sodas, juices, milky drinks or alcohol.

Avoid diet soda - the sweet taste only encourages you to crave sugar. Room temperature water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner.

If you are getting hungry, have more.  Hunger is simply your body asking for nutrients; not to be stuffed full.  You know ... like 15 minutes after eating Chinese food - your hungry again.  It's because there wasn't any nutrients in it. 

10. Eat slowly.

The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack.

You will find that a grated carrot is much more filling than a whole carrot; strange but true.

12. Use whole grains wherever possible.

The fiber will give you a fuller feeling and also help your digestion.  But I'm talking about 'real' whole grains.  So try something else beside 'rice and wheat'.  Try something different like: Farro, Spelt, Emmer , Einkorn, Kamut, Quinoa, or Amaranth.

 

 

13. Choose food that you can chew.

Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time.

Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

                                                           

15. Try not to eat while watching TV.

That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. Don't eat on auto pilot.

Master Cleanse: The Lemon Detox 'Diet'

The lemon detox diet, or what is commonly known as the master cleanse, is a form of a detoxification regimen. Several Hollywood stars have tried and tested its efficiency, and this diet did not leave them disappointed. This diet has given hope to millions of people all over the world who want to lose weight and be healthier. But what are there to know about this master cleanse? Is this therapy really beneficial and safe to try?

The lemon detox diet is believed to be very safe because only natural products are used. The process would include the purification of the entire body as the accumulated toxins are flushed out from the system. As the body cleanses itself, its weight will begin to normalize.

Everyone should try to detoxify their bodies, at least twice a year. People who think that they are healthy enough should also try this kind of diet. You should know that toxins build up in our body because of the air we breathe, the water we drink, and even the food we eat. Even the emotional and physical stresses that we experience play a role in the accumulation of toxins. Thus, because of this, the body should be given a time to get rid of the harmful compounds that may endanger our health. This is where the detox diet should enter.

Healthy diet, supplemented by herbs and vitamins should be able to assist in the detoxification of our system. As you cleanse our body, you should stay away from substances that may have unfavorable effects to your body and health. Instead of turning to these unhealthy foods, you should try to eat those organically and naturally grown, like lemons, carrots and the likes that motivate the filtration process of the liver. This is why the lemon detox diet is a sure hit in attaining a healthier and better quality of life.

You should understand that the lemon detox diet is a great way to get rid of unwanted toxins, and it is not for weight loss. This is simply a cleanse.  You do lose weight … but that is just a consequence because when you are doing a master cleanse, you eliminate a lot of undigested waste that has accumulated in your system.

Thus, to be clear, you should remember that the primary goal of a lemon detox diet is to let your digestive system take a break, so that your body would have the opportunity to retune itself while you stay energetic at the same time.

If your goal is to lose weight rather than to eliminate toxins from your body, you will find yourself gaining weight right after your detox … because you haven’t changed your eating habits.   As you go back to your regular eating habit, your body will go back to responding as it always has.

In summary, you should consider the lemon detox diet as a detoxification regimen for your body at least twice a year. Purging toxins and unhealthy chemicals from your body should be your ultimate goal and not losing weight. Though losing weight is a byproduct of this ‘diet’, it should not be your main purpose.

If you really want to lose weight, you should try to exercise regularly and eat a balanced healthy meal.

Devote Yourself to Lifetime Fitness

The healthier you are. The more productive you become.

Once a person is healthy there is a great chance that he would have fewer absences, either in school or in work. Most importantly, he is capable of handling stress as well as develops a more positive attitude.

A healthy person may live a longer life. And, enjoy its whole span with a healthy body and mind.

This healthiness can be achieved through a consistent fitness exercise. For you to secure an unfailing health, you must commit to fitness for your lifetime. This is not an exaggeration.

A lifetime commitment on fitness will make you safe from the miserable feeling of obesity.  Dr. David Satcher, formerly a general surgeon, identified that the excess weight of the body is epidemic.

He stated that this type of epidemic caused the deaths of almost 300,000 people yearly. In fact, excessive body weight becomes the secondary cause of death in America.

Most physicians never fail to remind their patients, as well as the whole public that physical fitness is the primary cure to avoid these threatening diseases. But why is it that more and more people have become unhealthy?

The fact that excessive body weight can harm a person's health is not anymore news, for it is a fact that has long been existing. This is neither history, because it is not yet resolved.

Instead, this existing truth is a problem that worsens through time. The health problems mark a dramatic increase. One of its causes is the lack of physical fitness.

The system of the contemporary society requires more of human effort and time. Fast moves, rush paces, almost every adult is always in a hurry. That they don't find some time for conducting a physical exercise.

People tend to ignore the most vital ingredient of a daily routine, exercise. And the problem was worsened by technology.

Nowadays, you can climb staircases with stationary feet, escalators and elevators are everywhere. You never mind to stand up from your chair to take your files from other table for you can just easily move your swivel chair.

So, where else will you place fitness?

Fitness is a thing that needs not to be taken for granted. Everything now is instant, food especially. Certainly, you don't want an instant life too. Then, a lifetime commitment on fitness is your key to lengthen your life. 

Engage yourself to fitness exercises, and make it as a part of your life. Always think that it is an important meal that you should not miss in a day.

If you are truly busy, you can opt for a 24 hours fitness center. The service there will always be compatible to your schedule, undoubtedly.

Consider this; you are doing your best to cope up with time. You work to earn for a living, to support your family and enjoy life as well.

But think, will you really be able to use and enjoy your investments when your health has already deteriorated?

So, you must invest in good health too. And that is through a lifetime commitment on physical fitness.

Avoiding Weight Loss Mental Mistakes

Mindset is a major factor for successful weight loss. By reprogramming how you think, and what you think about, you can stay motivated and focused on your weight loss goals.  Here are some mental pitfalls that should be addressed when you start your weight loss journey.

Talk to yourself, positively!  Don’t be patronizing, but be positive – coach and motivate yourself, consistently.

Being overweight can often trigger thoughts of self-hatred.  But beating yourself up does not help you lose weight.  Doing so is simply a waste of time – time that you could be using to be positive.  Regardless of whether you’re negative or positive, your words become a self fulfilling prophecy.  It is much easier to stay focused and motivated on your weight loss goals when you appreciate yourself and your efforts. I know it’s hard to be firm with yourself, but quite simply – you have to do it.  If you don’t do it … it doesn’t get done.  It is ups to you.  So get out of your own way!

You can help create a new positive mindset by paying attention to what you say to yourself.  One way to do this is with a journal.  Try to stay focused on your feelings about your body.  By staying focused on what you're saying to yourself.  Once written, you can look back through the pages and start seeing how many negative thoughts v/s positive thoughts you have having. 

The point is that you need to see how “you” are influencing yourself.  We all know about those “bad” friends and relatives … the enablers, but what about YOU?  You are either a helper or a hindrance.  Which are you?  Are you helping or hurting your own mission?

                    

By believing you are capable (more importantly; worthy) of having a healthy body, losing weight will be that much easier.

Don’t Neglect Self Rewards:

In addition to negative self talk, one of the other things that many people do that sabotages their weight loss efforts is that they neglect to reward themselves regularly. By receiving feedback and positive reinforcement, you help yourself stay excited and involved in meeting your weight loss goals.  Surely you remember: “If you finish your vegetables first, then I’ll give you dessert.”  Well, even though you’re an adult, this tactic still works.

Start by breaking larger goals into smaller chunks, and reward yourself every time you meet a milestone. Rewards do not need to be expensive, and can include things like time with friends, reading a good book, or spending time on a hobby that you enjoy.

No Emotional Eating:

One of the major hurdles to losing weight is the problem of emotional eating. Many people use food to self-medicate.  By eating, they relieve or soothe their negative thoughts and unpleasant emotions. By uncovering your emotional eating triggers, you can begin to identify what makes you grab food in an emotional tirade.  By being more aware of when and why you eat, you are better equipped to stop yourself from emotional eating.

A great way to do this is to have“go-to” activities lined up whenever you feel tempted to reach for food.  Exercise, for example, is a great way to adjust your mood. If you can distract yourself with exercise, you will feel better and remove much of the need for emotional eating. If exercise isn't an option, another effective technique is to distract yourself for 5 or 10 minutes, and check your mood again. Set a timer if you need to. In many cases, you will have distracted yourself long enough to release the immediate need to eat.

You can increase your chances of success by accepting your weight loss goals are a journey, not a destination.  Moreover, it is a mental journey as well as an emotional one … as much as a physical one. Weightless requires synchronization with the mental, the emotional, and the physical aspects of “you”. When you remove some of those common hurdles and focus on creating a positive mindset; surrounding yourself with motivating images – signs, symbols, inspiring words, etc. the chances of you reaching your weight loss goals will success will increase dramatically.

A Few Easy Ways to Lower Your Calories for Losing Weight

If you are having a hard time slimming down, you need to take a look at your calorie consumption because; more than likely, you will need to cut them down. All diet plans work since there is a major reduction in the amount you eat. Obesity is caused whenever your calorie intake is much more than what your body needs to maintain your ideal body weight.

One of the most effective ways to reduce calories is stop drinking sodas, & cocktails.  Basically all high calorie drinks. A few of the new flavored coffee drinks have as much as 1200 calories in a single drink! Obviously, this is more than half the 2000 calories per day recommended calorie intake.

Your average soda has over 300 calories in a portion, and a lot of the bottles are packaged to contain 2 serving sizes. Instinct tells you that a bottle is one serving size, but that is not always the case.  Just read the can of ... your average energy drink, for instance.  You’ll see what I’m talking about. 

Another easy way to cut calories is always to add veggies in your recipes. And ... eat them FIRST!  Vegetables are usually low in calories.  Yes, adding more veggies to your recipes adds more nutrition to your meal; but more specifically, it adds more fiber to your meal.  This extra fiber will cause you to feel full sooner which will lower the amount of food that you eat.Another easy way to cut calories is to serve a slice of pineapple or mango for dessert rather than pie or cake.  I know.  But it is all about making healthy choices.  I’m not saying ‘turn your world upside down’ and revamp your whole fridge.  I’m saying while you know you have to change, change slowly, change methodically, and change progressively.  Always do what comes next!

Also, alcohol is normally full of calories and it has no nutritive value. So you should know the calorie count of your favorite ‘moon-shine’.

For snacks; everyone knows about small cut, raw vegetables for any low-calorie alternative.  If you get tired of them, try to find other foods, like unsalted nuts or a ‘new’ fruit to snack on.

Write everything down inside a food journal to help you keep up with what you eat and the respective calorie count.Find simple actions to minimize calories from your food. When you are ready to lose weight, pick two or three of those steps to begin. Once you have mastered those, commence to practice another step; then another, then another.

Before you know it, you’re drinking healthier drinks, eating healthier foods and consuming a smaller amount of calories.  Shortly thereafter, you’ll notice that you’re not only smaller, but also lighter and feeling better.  Trust the math, if you create a caloric deficit - you will lose weight.  You just have to do it!