weight loss

Weight Loss Motivation: Don’t Let It Dictate Your Success

Motivation and will power are huge words in the diet and fitness industries. Many people who fail at diets claim that they couldn’t keep their motivation high or that their will power is less than great. The simple fact is, we give too much power to these intangible feelings rather than holding ourselves totally responsible for our successes. While these issues plague even fitness experts and athletes, they are in no way a legitimate excuse for diet and weight loss failure.
 
You cannot honestly think that professional runners wake up every morning wanting to run: they don’t. Similarly I guarantee most fitness competitors would like to train less than they actually do. Professional athletes wake up on big training days and would rather stay in bed. Just like you and I, they battle with motivation. The difference is they have made their fitness and training a lifestyle. Weight loss motivation and will power should be approached in the same manner, with a professional mindset.
 
There is no doubt that we are all plagued by less than great motivation in many aspects of our lives. But, on days when we don’t want to go to work, for instance, we can’t just stay in the bed. Let’s be honest, if we did that the majority of us wouldn’t keep our jobs. Weight loss motivation is elusive and makes sporadic appearances in our day to day living. The key is to act without motivation, to act before our mind convinces us otherwise.

If we all allowed motivation to dictate our weight loss success or failure we would never succeed.

When faced with lack of motivation the idea is to carry on. Giving this lack of weight loss motivation any amount of attention will only increase the devil on your shoulder who is scheming to throw your fitness and weight loss efforts off track. Once you truly make a decision to lose weight or get healthy, motivation is optional. The next time you are faced with zero motivation but conflicting plans to exercise, see what happens when you go forth without the motivation. The workout might not be as easy but I guarantee it will be as, if not even more rewarding.

That’s not to say weight loss motivation is never there. On days it decides to show up you will likely have the best workouts and feel the best about your appearance and progress. Overall, however, the more you push through when the weight loss motivation is lacking, the easier it will get and the more that motivation will decide to join the party.

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Weight Loss Motivation: Don't Let It Dictate Your Success

Motivation and will power are huge words in the diet and fitness industries. Many people who fail at diets claim that they couldn’t keep their motivation high or that their will power is less than great. The simple fact is, we give too much power to these intangible feelings rather than holding ourselves totally responsible for our successes. While these issues plague even fitness experts and athletes, they are in no way a legitimate excuse for diet and weight loss failure.
 
You cannot honestly think that professional runners wake up every morning wanting to run: they don’t. Similarly I guarantee most fitness competitors would like to train less than they actually do. Professional athletes wake up on big training days and would rather stay in bed. Just like you and I, they battle with motivation. The difference is they have made their fitness and training a lifestyle. Weight loss motivation and will power should be approached in the same manner, with a professional mindset.
 
There is no doubt that we are all plagued by less than great motivation in many aspects of our lives. But, on days when we don’t want to go to work, for instance, we can’t just stay in the bed. Let’s be honest, if we did that the majority of us wouldn’t keep our jobs. Weight loss motivation is elusive and makes sporadic appearances in our day to day living. The key is to act without motivation, to act before our mind convinces us otherwise.

If we all allowed motivation to dictate our weight loss success or failure we would never succeed.

When faced with lack of motivation the idea is to carry on. Giving this lack of weight loss motivation any amount of attention will only increase the devil on your shoulder who is scheming to throw your fitness and weight loss efforts off track. Once you truly make a decision to lose weight or get healthy, motivation is optional. The next time you are faced with zero motivation but conflicting plans to exercise, see what happens when you go forth without the motivation. The workout might not be as easy but I guarantee it will be as, if not even more rewarding.

That’s not to say weight loss motivation is never there. On days it decides to show up you will likely have the best workouts and feel the best about your appearance and progress. Overall, however, the more you push through when the weight loss motivation is lacking, the easier it will get and the more that motivation will decide to join the party.

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How to Track Weight Loss

Losing weight and gaining muscle may be your goal, but usually we aren’t the first to notice. Typically people see our face, attitude and body changing before we do. Once you begin to see your own progress, however, you motivation is boosted as you realize your efforts are paying off. Documenting your transformation is vital in maintaining that level of motivation. There are several ways that you can effectively track weight loss.

The scale

The most popular method of monitoring your progress is the old stand-by scale. Although it does not offer much of what other methods do, it is still a reliable way to track weight loss. People’s weight (especially women) fluctuates daily. One reason a scale is not the best method to track weight loss is because it doesn’t account for how much of your weight is muscle and how much is fat. It also doesn’t take into consideration where you are losing the weight.

 

BMI

Based on height and weight, your BMI will decrease as you lose weight. There are shortcomings to using your BMI as your preferred method to track weight loss, including the fact that, like the scale, no consideration is given to muscle vs. fat loss. Look here for more information about using your BMI to track weight loss.

 

Body Fat Percentage

Unlike using the scale and your BMI, testing your body fat percentage ignores poundage and instead focuses on how much of your weight is made up of fat. This is a great tool for tracking weight loss because it can show progress even when the scale doesn’t seem to budge. Monitoring your body fat percentage can be done is a few different ways. The most convenient and reliable method for at home use is a caliper. To read more about body fat percentages, check out this earlier blog post.

 

Before and After Pictures

A great motivational tool, before and after pictures allow you to see your body transformation in a different light. Often even when the scale or caliper readings are changing, we don’t notice an immediate change in how we look. Taking s before picture will certainly motivate you to keep moving. Monthly progress photos will track your weight loss in a visible and fun way.

 

Measuring Tape

Even when the scale doesn’t move, your body may be changing. Taking your measurements is a very detailed way of tracking weight loss. By measuring once a month or biweekly you can see where progress is being made and where your weight loss is coming from. Using a measuring tape to track weight loss can also tell you when it’s time for a new jean size.

 

 
Although there are several methods to track weight loss, some are better than others. Choosing a few approaches that fit your goals and lifestyle is a good way to ensure you are getting the full picture. For instance the scale is quite easy and everyone wants to know “how many pounds” they have lost. But pair this with tracking your body fat percentage or measurements and you will get a comprehensive view of your progress, making it easier to know when you are right on track or when it’s time to kick up your exercise and reign in your diet.

 

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How to Decrease Body Fat Through Exercise

Who doesn’t want to decrease body fat? In America today the answer is probably: very few. We all know that exercise will cause us to lose weight. Some of us probably even know the science behind weight loss. But for those of us just starting out on a fitness quest or a weight loss journey, the science can seem confusing and frankly overwhelming. With all of the information out there it can be hard to weed through it and find a simple explanation of how weight loss works.
 
You probably know that in order to lose weight your caloric intake must be less than your caloric output. In other words, you have to burn more than you eat. This doesn’t mean that if you eat 1800 calories you have to burn 1800 calories through exercise. Your body is burning calories right now. Your body requires energy to run. You burn calories simply by breathing and living, not to mention talking, reading, walking, and other daily activities. To find out approximately how many calories you burn on a daily basis, try this calculator.
 
In order to lose one pound of fat, you must burn 3,500 calories. Don’t’ get scared, this isn’t in one day! A healthy weight loss is considered about a pound a week. So, if you want to decrease body fat at a healthy rate, create a weekly caloric deficit of 3,500 calories. This can be accomplished through cutting calories to a reasonable level and incorporating exercise.

Exercise works to decrease body fat in a few ways:

• First, the immediate effects. When you exercise you immediately bun calories as your body accesses fat stores for energy. By elevating your heart rate you are requiring your engine to run in high gear which requires more energy, and therefore more calories. This immediate calorie burn is best accomplished through aerobic exercise, or exercise that increases your heart rate. Things like dancing, running, walking, biking, and swimming are all good aerobic exercises.

• Exercise can also burn calories in the long term. Your “metabolism” refers to the amount of calories you burn while resting, or simple living. Several things can affect your metabolism. One major influence on your metabolism is your muscles. Muscles burn through calories faster than fat. So, by increasing your muscle mass you will burn more calories, even when you are sleeping! Strength training to increase muscle mass is the second prong in exercising to decrease body fat.

Tracking Your Fat Loss

Incorporating both aerobic (also called “cardio”) routines with a strength training plan will maximize your fat loss. Keep in mind that while you are losing fat you will also be gaining muscle. So, while the number on the scale may not budge, your measurements surely will. To more accurately track your progress try taking your measurements. For even greater specificity on your progress, track your body fat percentage by using a body fat caliper.

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Slimming Pills without the Jitters? Count me in!

Have you ever bought a bottle of weight loss pills only to realize you wasted your money? Maybe you took them for one day or tried to stick it out for several. But, many of the slimming pills on the market today leave you feeling jittery and shaky, not a recipe for success unless you like feeling on edge and fidgety.In 2004 an additive called Ephedra was banned throughout the United States. One of the supplement ingredients guilty of causing jitters, Ephedra was also linked to serious safety risks including cardiovascular trauma and even death. While, Ephedra is now off the market, many substitutions and new slimming pills aren’t worth the money you will spend on them.
 
In an effort to make money, supplements and weight loss “cures” are thrown onto the market without much thought. Manufacturers can do this because they know their products will sell in this market. People want help with weight loss and are willing to spend money for that help. Truly health-conscious people, however, are not willing to risk their health or their state of mind for a bottle of slimming pills.

A good weight loss aid is one that will maximize the results of your fitness routine and do so in a way that doesn’t disrupt your day to day living. Slimming Formula from BeachBody is a great slimming pill that will give you the results you seek. With pyruvate and green tea extract you will get an energy boost without the jitters and you will also be taking a supplement that has been shown to burn more fat than exercise alone.

 

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Eat Your Vegetables! Getting the most out of Vitamins and Nutrients in Vegetables

Eat your vegetables! It may have been a while since you heard that piece of age old advice, but it is just as relevant in your adulthood. Many of us grown-ups still retain a resistance to vegetables. Finding new and simple ways to incorporate them in your diet can be a challenge, but one that is worth it for the rewards. The benefits of eating vegetables are two-fold. First, you are filling your body with vitamins and minerals not always available in other foods. Also, if you are filling up on veggies, you are less likely to fill up on empty calories. Knowing which vitamins and nutrients are in vegetables and what they do for your health, can help you reconsider your rocky relationship.Vitamin A: Found in asparagus, broccoli, carrots, peas, and kale, vitamin A helps promote healthy skin and eyesight and aids in bone growth and tooth development.
 
Thiamine (Vitamin B1): B1 is great for your heart, and other muscles. It also helps your body convert carbs into energy. B1 is found in avocados and peas.

Niacin (Vitamin B3): Aids in converting food into energy and helps keep your digestive system healthy. You can get good levels of B3 in artichokes, broccoli, peas, green peppers, mushrooms, potatos, carrots, and peas.

Vitamin C: A powerful antioxidant that helps you body absorb iron and encourages a healthy immune system, Vitamin C is found in vegetable like tomatoes, spinach, sweet potatoes, kale, squash, carrots, cucumbers, and broccoli.

Vitamin D: Found in mushrooms, Vitamin D helps your body absorb calcium and magnesium.

Vitamin K: Vitamin K helps your body absorb proteins and regulate calcium in the blood. Vegetables like asparagus, broccoli, kale, and spinach are good sources of this important vitamin.

True, you can pop a pill and get your vitamins in one easy second. While a multivitamin is easier than eating your vegetables, vegetable consumption can aid in weight loss and a healthy lifestyle unlike a multivitamin can. By slowly increasing your daily vegetable servings you can decrease high calorie substitutions while giving your body the vitamins it needs to function properly.

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From Soft to Hard-Body: Muscle Weighs More Than Fat

Maybe you are like the few Americans who are pleased with what they see on the scale. We all know that 200 lbs on one person doesn’t always look the same on someone else. We’ve also been told that muscle weighs more than fat. So even if you are okay what the scale says, you may not be pleased with what that weight consists of.
 
The phrase “muscle weighs more than fat” is tossed around all the time. This phrase and what it means is often misused and misunderstood. One pound of fat and one pound of muscle weigh the same: one pound. However, muscle is more dense than fat. This means that 5 pounds of muscle on your body will look leaner and healthier than 5 pounds of fat. So, a muscular 200 pounds looks very different from a flabby 200 pounds.
 
Changing your body composition (what your body is made of) can mean the difference in fitting into those college jeans you have been holding onto. Even if you weigh what you did when you were 18, chances are it looks very different. Firming up and gaining muscle mass while losing fat can be just as challenging as losing weight in general, requiring dedication to a regular fitness plan.

Fat does not turn into muscle. When you change the composition of your body you are actually losing the fat and adding muscle, not magically morphing one into the other. So while it will not require a drastic cut in calories like typical weight loss, it will require hard work and a conscious effort.

Building muscle requires using muscles and gradually and consistently increasing resistance and weight. Because muscle burns more calories than fat, as you increase your muscle mass, your body will naturally burn more fat, furthering your transition from soft to hard body.

Finding an exercise routine that challenges your muscles sufficiently and makes this transition possible is not as difficult as it might seem. You don’t necessarily have to spend countless hours in the gym. With programs like P90X you can get the muscular body you’ve always wanted in your own home and on your own time.

Through the power of muscle confusion and sheer enthusiasm, trainer Tony Horton guides you through a body transforming process that will have your muscles working and potentially growing like never before. By alternating moves and exercises, you’re continually challenged and easily push through any plateaus.

The next time you step on the scale and a smug grin comes across your face; consider whether or not you had to peer over your tummy to see the number. Although your weight is acceptable, you may want to consider changing what that weight is made of. With P90X and the original Power 90, you can achieve a hard-body transformation that your friends will envy.

 

 

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Why Can’t I Lose Weight?

 We all find ourselves asking the question, “Why can’t I lose weight?” at different points in our life. Logically most of us realize that no fad or gimmick will give us the results we need. We know this because we have tried them all or seen someone close try them. We’ve fallen victim to the empty promises and unrealistic standards of health and beauty.
 
Taking the step to turn what we already know into a successful weight loss and health plan is another story. It is a journey that requires hard work and determination. It requires a shift in your mind—a shift that causes you to stop seeing every weight loss attempt as a diet and more of a lifestyle change. It can be hard to make this shift when you’re discouraged and unhappy with your body. One step at a time, though, you can find your inner health and create confidence and vitality you have never seen before.

Losing weight is a simple mathematical equation. Your calories in must be less than your calories out. This means that throughout the day you must create a caloric deficit. How you create that deficit is key. Many fads and gimmicks focus on calories in or calories out but fail to combine them. The problem with this is that it is near impossible to maintain these drastic measures when quality fitness and nutrition are not used in conjunction with one another.

It is not healthy or realistic in the long term to drastically cut your calories. Some diet plans have people consuming calories at levels that don’t even meet the daily minimum for humans. Our bodies require a certain number of calories every day to function at a healthy level. When you go below this level you may lose weight but will be unable to keep it off due to your inability to maintain the extreme calorie cut.

So the answer to the question “Why can’t I lose weight?” is healthy eating habits paired with a regular exercise routine. Because many of us have not been taught what exactly this means or how to go about combining the two, we turn to tools created to teach us how to treat our bodies in a way that will result in optimal health, physical fitness, and ultimately weight loss.

When you make a decision to change how you treat your body it is important to have a coach, a motivator, and a plan. Not all fitness plans are created equally. In order to maintain success you should select one that pushes your body and provides tools to create a healthy nutrition plan as well. Also important and maybe even more so in the effort to stick with a plan, is that it is enjoyable.

Exercise programs that combine hard work and fun will keep you motivated and keep you coming back even when the motivation isn’t there. Programs like Hip Hop Abs and Turbo Jam get you pumped through modern music you’re used to hearing at dance clubs. Making your workouts fun is vital in continued success.

By fueling your body with high quality nutrition and keeping it youthful and fit through a fun and effective exercise plan, you are well on your way to a lifetime of health and fitness and the dreaded question of “Why can’t I lose weight?” will be a thing of the past.

 

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