Archive | Diet

Weight Loss – What Factor Determines Your Weight?

While weight loss is a common goal, weight gain is usually frowned on. Losing weight proves often to be challenging, while gaining weight may seem like something that may just “happen.” Losing weight is often beneficial for health and well-being, whereas weight gain tends to be harmful.

Despite the obvious differences between weight gain and weight loss, there is one significant difference you ought to keep in mind if you are concerned about your weight.

In a practical context, the major difference has to do with the calories consumed. A caloric surplus or deficit is what drives weight gain or weight loss. Even though this is a clear fact and no surprise to many people, it is common to lose sight of the basics and believe there are other more important factors determining body weight.

A good example is in regards to exercise. Given the rise in popularity of fitness, many adults have learned to associate weight gain and weight loss with exercise, or lack thereof. In other words, if someone is losing weight, he must be exercising. If someone wants to lose weight, he must exercise regularly. Conversely, if someone is gaining weight, then exercise must be the solution.

Be careful not to confuse the idea you “must” do something when it is more likely it is something you “should” be doing. Moreover, the point here is not enough attention is given to tracking calories and eating adequate portions.

Exercise is without a doubt a critical factor influencing your ability to lose weight or deter weight gain. But no amount of physical activity can compensate for poor eating. For this reason, how and what you eat will always be the primary factor determining your weight.

Ask yourself why you are concerned about your weight. Why do you believe you have some pounds to lose? Why should you avoid gaining any more weight? If your doctor has given you advice, then you know some of the reasons why. You likely have your motivations as well, so it is helpful to reflect and determine why you are leaning towards a particular goal.

If you decide to lose weight, by all means, you should exercise and clean up your diet: your food choices. But know you will not make progress if you are not moderately hungry for part of the day. If you are not tracking your calories, this is the best way to know you are heading in the right direction.

You do not have to know everything about calories, but it pays to understand how weight loss works. The best way to learn is to practice. The bonus is you will be able to make some progress along the way.

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Food Habits To Lose Weight – How To Lose Pounds Without Even Trying

Here’s another personal tip of mine that helped me to lose weight and gain new, much healthier eating habits. I look better than ever before and that includes the complexion of my skin, hair and nails.

Just like a dog, if you feed him bad food his coat will show it. If you feed him good food, his coat will have a magnificent glossy sheen to it. To some degree, we are not really that different. We are similarly the product of what we eat.

Lose Weight With New Food Habits

You know, you can lose weight so long as you eat fewer calories than you burn. Theoretically, you can eat pure junk food and so long as your body burns the energy and additionally some of your fat then you will still lose weight.

However, junk food is part and parcel of the problem. It contributes to obesity because it is adulterated and so highly refined that it is like a drug: it delivers a quick kick and the pancreas is forced to deliver a quick shot of insulin.

Junk causes your blood sugar to spike and fall like this all day long. People who eat too many refined foods like this eventually lose some pancreatic function and are officially classed as having Type II diabetes. They then need to take daily shots of insulin or control their diet carefully.

This yo-yoing of blood sugar also causes you to have intermittent hunger pangs and this leads to eating more food than your body really needs.

If you lose the junk in your diet and replace it with better food then you will immediately start enjoying the health benefits. And because you won’t get as many hunger pangs, you will also be less likely to eat too much and you will therefore be able to maintain your calorific deficit and subsequently maintain regular fat loss until you reach your desired goal weight.

Fruits Are Your Friend

Fruits are the perfect food package created by nature. They contain vitamins, fibre and water and are even packaged in their own biodegradable and waterproof packaging.

Frankly, everybody should be eating more fruits. I don’t advocate a 100% fruit diet because it would be a shame to miss out on modern food. But there is no doubt about it, people would be much healthier if they ate more fruit. Fruit also makes the perfect substitute for junk.

I recommend eating fruit as your breakfast or at least as part of it. Your stomach loves nothing better than fruit as the first thing to be eaten in the morning. You can also eat fruit as a snack later in the day. This way, you can incorporate fruit into your diet, displace some or all of the junk and you need not miss out on eating other types of food at other times of the day.

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Can Yo-Yo Dieting Cause Hair Loss?

In a word-absolutely! We tend to take our hair for granted-assuming that it will always be there for us; however, hair isn’t just something we “wear;” it is a part of us. It is the creation of our body as a whole, and it’s tied to so many of our systems. Our hormones and nutrition play enormous roles in the creation of our hair, and hormones and nutrition are dependent on our diet!

I was fascinated when I learned that drug testing can be conducted on strands of hair. How is this related? Hair follicles are nourished by blood from our bloodstream. Essentially, the bloodstream leaves a residue inside our hair; in the case of drug testing, drug molecules are inserted into the hair follicles-remaining until that hair is cut. The creation of our hair is so interconnected with our health, that it’s like a record of the condition of our blood at a given time! Only when our bodies are healthy can we create healthy hair.

Yo-yo diets and crash dieting are terrible for our bodies-what’s bad for your body is bad for your hair! In some ways, crash dieting is similar to turning your computer on and off rapidly and in short succession-you’re burdening your processing unit by giving it inadequate resources and asking it to work on overdrive. Doing this to your body is guaranteed to mess with your hormones, and our hormones are the chemicals that our body uses to transmit messages. Growth, development, metabolism, reproduction, and moods are a short list of the functions that are controlled by hormones. It pays to keep hormones in balance!

The bottom line: nutrition is perhaps THE single most important aspect of hair growth! If you want a high-quality product, you have to start with high-quality resources. If you want gorgeous, glorious, shiny, healthy hair, you MUST be willing to give your body what it needs. If you’re jerking it around with quick-fix, gimmicky diets, then there’s a very good chance that your body will start shutting down “non-essential” functions-hair production will be one of the first things to go!

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Tips on How to Lose Weight Fast

Carrying extra weight can have an affect you in many diverse ways. Depression, a lack of self-esteem, health problems, and physical strain are all probable risk considerations.

Weight loss tips can help keep you motivated when you start your weight loss journey.

For most people, losing those first few pounds in a short period is the tremendous encouragement to continue with their plan. Knowing this, there are a few things to be aware of.

When researching regimes to get rid of weight quickly the primary thing you should do is see your doctor. Choosing how to get started with your weight reduction plans could depend on any potential existing health issues. Based on this, it is urged that advice on your weight reduction objectives and suggestions for your most powerful weight reduction plan come from your doctor.

It is necessary to think about your activity level, what you eat and the quantity that you eat to get rid of excess pounds fast and more efficiently. Calorie restriction and increased movement are necessary to think about when selecting a program that is suitable for your lifestyle. Making healthy meals linked with regular exercise is the most beneficial way to deliver fast and lasting results. Fad diets are massively marketed and something that you should be aware of when looking for your entire regime. Always stay away from any governments that promote cutting out meals and dieting without exercise.

Avoiding meals or refraining from food is not right for you. Your body needs calories to burn calories. Serious issues can result from avoiding meals to lose weight including hypoglycemia, a condition where your blood sugar concentrations fall below the basic level to sustain your body’s requirement for energy.

An essential proper diet and exercise are advised. Human beings need to move, and use is vital. Not only is it critical to our body functions but good blood circulation as well.

The following weight loss tips and lifestyle changes are recommended for rapid weight loss and to create health and longevity.

Remove Junk Foods From Your List

Eating junk and processed foods will waste all your weight loss endeavors. The high-calorie content in these foods will lead to weight gain. Eating healthy foods should always be your primary focus. Raw vegetables and fruits should always be available to help you keep you from reaching for an unhealthy snack. Whenever possible, preparing your food will help you track exactly what you are eating.

Keep your Meals Small

Eating six small meals each day has been proven to help burn additional calories. Your metabolism elevates, and you burn extra fat every time you eat. You will be less likely to luxuriate in unhealthy snacks if you eat this way because it keeps you satisfied.

Water Is Crucial

Consuming lowest of six to eight glasses of water each day will help your elimination of waste and aid in digestion. To improve your body function as it should keep hydrated during the day.

Get Walking and Try Weight Training

Elevating your commitment to exercise is necessary. Weight training programs will help you accomplish fat loss results quickly, but walking is a practical place to start. The reason for weight training is extremely recommended to lifts your metabolic rate, which helps your body burn faster efficiently.

Moving more and consuming less food is vital if you want to lose weight fast. Avoid any fad diet plans that promise unreasonable expectations. Keep your focus on searching out a fat loss program that builds its foundation on calorie reduction and increased exercise and integrates this with a few changes to your lifestyle.

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How Not To Destroy Your Diet Over The Weekend

Do you find that weekends are the most difficult time to stay on track with your nutrition? You know, all those events, dinners, parties and BBQs that happen, do they seem to throw you off track? Not to worry! I’ve got some great tips for you to help you stay healthy on the weekends and still lose weight.

Let’s first have a look at what it takes to lose weight. We must be in a calorie deficit to lose weight, there is no question about it. It takes a weekly deficit of 3500 calories to lose 1 lb per week. This is a 500 calorie deficit per day. Now what seems to happen to a lot of people is they are in a deficit during the week but make the decision to have a “cheat meal”, “cheat day” or “cheat weekend”. Calories can add up faster than you can blink an eye especially when meals are eaten out at restaurants. One single meal could be 2000 calories or more (and that’s not including dessert). This could easily take someone out of their weekly deficit and put them back into maintenance calories. When we are consuming maintenance calories we will not lose weight. Now this doesn’t mean we are never allowed to indulge when dieting, it just means we need to be a little more strategic. For example, if you know you have a big dinner out planned then stick with eating primarily lean protein and vegetables throughout the day. This will help keep your calories low so that when you do eat out it doesn’t completely throw your diet off course. Another example would be to customize your dinner out by getting a salad instead of fries or not eating the bun from a burger and saving it for another day or only eating half of the meal.

Okay so let’s get to it, here are simple tips to keep you on track on the weekends.

Tip 1: Treat the weekend as if it was a week day. Stay laser-focused on those goals as hard as you do throughout the week.

Tip 2: Fill up on lots of green veggies to stay full.

Tip 3: Make healthier and less calorie-dense versions of your favourite treats! (*See recipe below)

Tip 4: Be the host of the dinner party or bring your own dish to a potluck that is in alignment with how you want to eat. You will be in control of what’s served and how much you consume.

Tip 5: Find other activities to do that don’t revolve around food and stay active!

Tip 6: Enjoy the moments of today with your family and friends without such an emphasis on food and going out to eat.

So now that you have some tools in your pocket for staying on track this weekend, here is a healthy, low-calorie snack if you’re feeling chocolate-y!

Chocolate Avocado Pudding – makes 4 servings (vegan)

Blend together:

2 avocados, flesh only

4 tbsp raw cacao or cocoa powder

4 tbsp maple syrup

pinch of sea salt or Himalayan salt

Divide into 4 servings about 1/2 cup each and enjoy!

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Liquid Diet – Oprah’s Biggest Regret

Oprah’s weight has not been consistent in the last few years as there have been many changes regarding her weight chart. In the last few months, she gained some pounds again and is continually working on reducing her weight. She has been helped by three very important people namely Mr. Bob Greene, her personal trainer; Dr. Mehmet Oz, a cardio surgeon; and Dr. Nicholas Perricone, a skin care specialist. After all the weight loss programs that she has tried, she is now into the all new Acai berry combined with colon cleansing. Before this, she was into many kinds of dieting with the guidance of her personal trainer Bob Greene. In 1988, Oprah tried liquid diet and lost 67 pounds in a matter of 4 months. With that, she fit into Calvin Klein denims (size 10).

But then again, she has mentioned many times about regretting that diet until today and that she wouldn’t recommend it to anyone, whatever the need or whatever the case. According to her, had she known that she could have lost the same pounds with solid dieting, she would never have taken that option in the first place.

Why Did Oprah Regret her Liquid Diet?

As she explained, she literally did not eat even a small serving of real food for 4 months time. Starving is never a good option, although it does assure you of losing a lot of pounds. What she did was a liquid protein diet and admits to doing this as her biggest mistake.

Oprah also admitted to eating so much right after the 4-month liquid dieting and after a few days, she gained a few pounds again and could not fit into the denim anymore. After a month or two, she gained another 17 pounds and until then, her weight has not been doing well.

Side Effects of a Liquid Diet

1. There is a tendency of shredding pounds from the muscles instead of the fat.

2. It triggers aggression.

3. It can cause migraine or severe headache.

4. It causes imbalance on a person’s health since it deprives the body of the proper nutrients that it needs.

5. It weakens the body and drains the energy.

Liquid dieting is never the answer to a successful weight loss strategy. It’s much better to engage in healthier methods such as eating in moderation, proper regular exercise, enough sleep and drinking lots of water.

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Why Diets Fail – Processed Foods, Ineffective Weight Loss Motivation, and Slow, Inconvenient Meals

Obesity in the United States has almost tripled, from 13% in the 1960s to 38% today. Obesity is a serious health risk for millions of Americans. According to the Centers for Disease Control (CDC), the obese suffer higher rates of type 2 diabetes, high blood pressure, heart disease, stroke, osteoarthritis, depression, some cancers, and a host of other ailments.

Weight loss programs to combat obesity are now a multi-billion dollar industry. Yet most customers fail to achieve long-term weight loss. Why? There are 3 reasons that diets fail:

• Eating the wrong food,

• Ineffective motivation, and

• A lack of convenience.

Eating the Wrong Food

First, according to the USDA, the average American consumes 64% of calories from processed food: added fats and oils (26%), refined grains (19%), added sugar (15%), and processed meat (4%). These are low-fiber foods that make weight loss difficult.

Yet many diets recommend eating the standard American diet of predominantly processed foods but trying to eat less of it. These diets rarely succeed long-term.

A healthy, whole-food, plant-based diet:

• Avoids processed foods,

• Limits animal foods, and

• Eats abundantly of high-fiber, high-nutrient foods.

High-fiber, high-nutrient foods include:

• Vegetables,

• Fruit,

• Nuts and seeds, and

• Whole grains.

There is much evidence that a high-fiber, high-nutrient, plant-based diet is the best diet for good health and for sustained weight loss.

According to a publication by the CDC (Eat More, Weigh Less? How to manage your weight without being hungry): “Foods that have a lot of water or fiber and little fat are usually low in calorie density. They will help you feel full without an unnecessary amount of calories.”

Foods that are high in water and fiber are satisfying foods that make long-term weight loss maintenance easier.

Ineffective Motivation

The second reason diets fail is that they do not offer an effective, sustained, long-term motivational program. When the initial enthusiasm for the diet wanes and the inevitable social pressures arise, diets fail.

The motivation program of a successful weight loss plan should focus on reinforcing the benefits of a high-fiber, high-nutrient diet. A program of freely available resources (including audiobooks, online videos, DVDs, and books) that reinforce the benefits of adopting and following a whole-food, plant-based diet should be the cornerstone of a long-term weight loss motivation plan. In addition a wide array of other strategies that have proven effective for long-term weight loss maintenance should be recommended.

A Lack of Convenience

The third reason that diets fail is that they are not convenient. Processed grocery store convenience foods and restaurant dining have made the standard American diet extremely convenient. What could be more convenient than a bag of candy or chips or a restaurant meal?

Advocates of healthy, whole-food eating offer meals that require a good deal of time to shop for, prepare and clean up. The successful diet plan makes preparing and cleaning up healthy meals fast and easy by using such modern marvels as microwave ovens and frozen vegetables.

To summarize, the requirements for a successful weight loss program are:

• Eating the right food,

• An effective motivational program, and

• Convenient meals that can be prepared quickly and easily.

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How to Recover From Cheating on Your Diet

Depending on how much weight you have to lose, you must be willing to stay on a diet program long enough to see results. For real fat loss, this could mean 10-12 weeks or even longer. This is an arduous process for both beginners and expert dieters; there’s no tricks or easy ways to lose bodyfat other than low calorie dieting and lots of exercise. For sustained low calorie dieting, a once/week cheat meal is a great strategy for helping you stick with a program. After dieting perfectly through the week, a 1-time meal of anything you want (with controlled portions) provides the body with a calorie boost and does wonders for your mental game. Low calorie dieting day after day all week can put the body in a starvation mode, making it harder to lose weight. A cheat meal with much higher calories once/week lets the body know it’s not starving and it’s OK to continue losing weight. A once/week cheat meal also helps set a terrific goal to work for every week while also helps manage food cravings. There’s no doubt as to the effectiveness and logic behind using once/week cheat meals in your diet program. There is one small caution about once/week cheat meals…

These are the cheat meals that last up to 6 hours. After dieting for a long time, the leaner you get, the hungrier you get. At some point, it becomes very difficult to have precise control of your apatite at an ‘anything you want’ meal. Overeating, or sometimes just eating the wrong combination of foods can quickly put on 6-10 lbs. of scale weight. Depending on what you ate, this can take up to 4-6 days to remove, causing your whole week of work to set you only back to where you were, a zero gain. When using the once/week cheat meal strategy in your dieting, try to commit to cheat meals (of anything you want) but with only very controlled portions. Even following a strict protocol however, you will invariably run into a cheat meal that blows up your body with weight. If this happens, please read the following paragraphs for suggestions of how to recover/lose weight the fastest after a heavy cheat meal. Even if you are not currently on a strict regimen, this system may still work well for cleaning out the body after any blow out food event.

Start your first morning after the binge meal with an intermittent fast. Do not have your first meal until at least 12 noon. If you’re used to eating as soon as you get up, do not do so; wait until at least noon to eat. Get up several hours earlier than this however and exercise on an empty stomach. Your exercise should be sustained cardio plus a light session of weights if there’s time. Plan to exercise for at least 1.5-2 hours before the 12 noon first meal. The cardio you do should be double the amount you normally do. For example, if you normally walk for 30 minutes on the treadmill, you will walk for 1 hour. Then fill the rest of your 2 hour time frame with more cardio, calisthenics and/or light weight lifting. Weight lifting should use poundages light enough you can pump 10-20 reps with. Do not lift heavy and try to thrash the muscle. Choose two exercises you can use to add extra work for lagging body parts and/or strengthen a weakness you have and superset them for 4-5 sets of 10-20 reps. Finally, plan for one more hard cardio session in the evening (roughly 6+ hours later than the first workout preferably). Try to fill an hour with as much cardio and body weight calisthenics as possible.

Eating on the day after a cheat meal should be sparse. A full fast is not recommended here but also a great dieting strategy; the included intermittent fast is enough. Our goal on this day is to eat very lightly and stimulate pushing the bad food through as quickly as possible. First reduce the number of meals you eat on this day. If you normally eat only 3 meals, you will only get two. If you normally eat 5, you should have 3 plus a protein drink. Make all your meals protein rich with either chicken, turkey, fish, lean red meat, eggs and/or whey, at least 25-40 grams/protein per meal and corresponding to your lean body mass. Reduce the calories of your meals even further on this day by eating more vegetables than starches. If you only get two meals, eat only vegetables for your carbs. Try to include a raw vegetable in at least one of your meals, for example a big salad, raw broccoli sprigs, carrot sticks, etc. Also keep fats to a minimum on this day. Fats make your meals digest slower and we want these to push right through you. If you’re one who needs to do better with water consumption, this is the day to do it. You want to drink as much water as possible the day after a cheat meal to help push toxins and sugars through and help speed along digestion. Do not drink any other drinks other than coffee and water on this day.

The next day (2 days after the cheat meal), you will go back to your program like nothing ever happened. Following this eating/training plan should put you back on track by Wednesday or sooner (if your cheat meal was on Saturday). Results will vary depending on how much damage occurred at the cheat meal. The best results will be found when the cheat meal is kept in moderation in the first place. It should also be noted that this program has not been tested on different subjects and may only work well for the author however presented to introduce the technology and concepts. At the time of the writing of this article, the author was also doing 10+ hours cardio/week (cumulative), lifting weights 3-4 times/week for 1.5+ hour sessions and following a precision bodybuilding nutrition program seven days/week. If you are not in this shape, it is not known how well this system will work for you. If you are not used to the amount of training outlined above, the program should be scaled to fit your individual needs and should not be attempted without first consulting your doctor to make sure you are healthy enough to do it.

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The Gotti Diet

If Frank Gotti can transform himself from obese to fit, so can you. Or so promises The Gotti Diet. Heartthrob Frank Gotti Agnello from TV’s “Growing up Gotti” has enlisted the help of his doctor, his lacrosse coach, and his mother to write a diet book. His plan for diet end exercise is similar to the one he followed, leading to his 80-pound weight loss and transformation from pudgy youngster to lean and strong teenager.

There are no extreme guidelines or structured meal plans, only suggestions to limit certain foods and to exercise. The list of foods to avoid is reasonable and deters you from eating refined grains and sweets, while still allowing for some flexibility – Gotti admits he “couldn’t live without pasta.”

Young Gotti designed a Seven-Step Plan to help him start looking and feeling better for his upcoming television show. These steps cover exercise advice, tips for managing food choices, and suggestions on how to control portions for everything from mom’s home cooking to fast food.

What makes The Gotti Diet different?

This diet is written by a teenage boy, a reality TV show personality. The recommended guidelines speak to a teen audience. Gotti takes an overall approach: cut out junk food, watch portion sizes, and exercise to look good. And speaking of looking good, Frank Gotti recommends his top grooming products.

What is The Gotti Diet?

After learning that he was a morbidly obese adolescent who was at risk for an adulthood of disease and ill health, Gotti decided to change his lifestyle with the following steps:

Step One: Acknowledge you’ve got a weight problem. Get motivated to look and feel better about yourself.

Step Two: Ask for help and support. Ask your friends and family for their support in helping you take better care of yourself. For example, ask your brother to yell at you the next time you order french fries.

Step Three: Make the mind-body connection. Separate your self worth from your body image, and appreciate that weight loss takes time and effort. Don’t be too hard on yourself.

Step Four: Examine your eating habits. Keep a food diary for at least a week to best determine what, when, where, and why you eat. The book provides information about carbohydrates, fats, and proteins with tips about how they should be incorporated into daily eating regimens. You’ll learn to limit portion sizes and to not give in to peer pressure when making food choices. Using the USDA food guide pyramid, the plan encourages you to eat healthy carbs, lean proteins, low-fat dairy, healthy fats, and limited sweets.

Step Five: Learn to make better food choices. Tips for eating out include ordering off the appetizer menu so that you eat smaller portions, saying no to the bread basket, choosing grilled or broiled dishes, and avoiding creamy sauces and salad dressings. The diet also offers other helpful hints such as substituting lower fat choices and telling the waiter that you have a food allergy to ensure that you get what you asked for. Gotti says this isn’t lying because dieters should be allergic to high-fat foods. There are additional suggestions for healthier choices for American, Mexican, Chinese, Japanese, and of course, Italian cuisines.

Step Six: Get to the heart of weight loss and exercise.

Step Seven: Lift extra pounds, don’t gain them. Add cardiovascular exercise as well as weight lifting routines.

The plan also includes tips on cooking and food safety guidelines for hand washing and proper food handling techniques. Mama Gotti, who may be to blame for him eating so much junk when he was younger, explains how her son’s plan has now helped the whole family.

What are the weight loss expectations?

This diet promises no specific weight loss results. The plan reminds you that you didn’t gain the weight overnight – and you won’t lose it overnight.

Is exercise promoted?

Exercise is a vital component of this plan. Increase any enjoyable activities and spend less time in front of the TV. Work out with a friend to stay motivated. Gotti insists that school physical education classes are not enough daily exercise. Steps Six and Seven provide specific exercise plans to help you burn calories and stay fit. Cardiovascular recommendations include team sports, biking, running, swimming, and hip-hop dancing. You can also find weight lifting exercises and schedules, along with photos of Gotti demonstrating techniques.

Are supplements recommended?

This plan does not recommend supplements. Instead, the plan suggests that you can get all necessary nutrients by eating a variety of foods every day. It also discourages the use of popular weight loss supplements because of their potential dangers.

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Are You a Serial Dieter? 3 Steps to Break the Cycle

  • Have you been on and off diets for most of your life?
  • Do you struggle to lose weight and then fail to keep it off?
  • Are you lacking motivation, accountability, and consistency?
  • Do you want to end the emotional eating, toxic guilt and negative self-talk?
  • Would you like to attain and maintain a healthy weight for life, but don’t know how?

If you answered “Yes” to the questions above, then you are what I’ve termed a serial dieter. Serial dieters are people who have been on and off diets for years even decades yet they still cannot attain and maintain a healthy weight and lifestyle. For serial dieters food, cooking and eating feels nothing at all like a source of pleasure, instead it’s a source of complex decisions and emotions that cause confusion, anxiety, dread and self-doubt. The good news is that there is a way to end the yo-yo-ing weight, to enjoy food again and live healthy for the rest of your life. While some aspects of reaching your goals do vary for each individual, below are three steps that every serial dieter can take to begin the process of ending the serial dieting cycle right now.

1-Take Responsibility

As a former serial dieter, I can tell you that healthy changes in your life and in your relationship with food and exercise will not happen until you take responsibility for your actions. Not the actions that have lead you to where you are, but the actions or lack of action that is keeping you there. Yes it’s easier to eat fast and processed foods, yes it is difficult to work out 3 to 4 times a week and yes it is challenging to eat healthy most of the time. No one said the journey to healthy living would be easy. Stop making excuses, take responsibility and get it done. This is not about quick fixes, but a real commitment to a lifelong change for the better. Think of the all the years, even decades that you have been overweight, unhappy, and frustrated. Aren’t you tired of it? Aren’t you ready for a real change. Stop making excuses and finally take responsibility for your health, weight and well-being.

2-Stop “Going on a Diet”

I remember, in elementary school, being taught the definition of the word diet as the foods a person normally eats on a daily basis. I am a vegetarian, so my diet consists of fruits, vegetables and grains. But for the majority of people, the word diet has become synonymous with a calorie restrictive diet in which we reduce the number of calories we consume, or eliminate total food groups from our daily regiment. Being on a calorie restrictive diet is a self-limiting, surface level change because when you reach your goal weight you stop the diet and return to the unhealthy eating habits that you started the diet with, the weight returns and the cycle begins again. The goal is stop going on a diet and instead learn how to make healthy weight management a part of your daily life with a plan and strategies that vary as priorities, environment, circumstances and needs change.

3-Have a Plan and Get Support

Let’s be honest, most of us spend more time planning a special night out than we do planning our wellness goals. And for the majority of us telling others of our endeavors is just another avenue for criticism and disappointment. How many times have you declared “Starting tomorrow I’m going to start or stop..” with no clear plan and no support or accountability. I say this respectfully, but if you know how to lose weight and become healthy by winging it and without support and accountability you wouldn’t be in the unhealthy cycle you are currently in. Having a plan can consist of restocking your kitchen with healthy food options, journaling your progress and working with a personal trainer. Support can come by way of recruiting a friend with similar goals, joining a weight loss group or working individually with a wellness coach. The journey to your success needs to be planned out and you must have support and accountability. Honestly, there is no other way.

Breaking the serial dieting cycle is not easy and will not happen overnight, but you can do it by taking responsibility, eating healthy and having a plan and support. Don’t let another week, year or even decade(s) go by being overweight, unhealthy and unhappy. Take action right now to end your serial dieting cycle.

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