losing weight exercises chart

1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.4. Take pita bread roll ups or wraps with salad fillings.5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.6. Add alfalfa or mung beans to salad to get extra iron. 7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.9. Consult the doctor before beginning an exercise or weight loss program.10. Slowly eat and chew each bite during meals as this would decrease one’s appetite.11. Complete three small meals and two snacks everyday instead of one or two huge meals. 12. Use chicken stock when stir-frying. This will cut down on hidden fat.13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.14. As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.15. Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.17. Look for a weight loss “buddy,” club, or support mates. This will motivate you to stay and enjoy your weight loss program.18. Though it’s hard at first, try not eating 3 hours or more before bedtime.19. Make pasta a fast food choice – preparing a pasta meal or salad will only take 10-12 minutes.20. Chilli helps to speed up metabolism – even the milder varieties.21. Try making omelettes without adding the yolks! A dramatic decrease in fat.22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don’t be tempted to buy goodies. Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.

Today’s society surrounds the media with the newest weight loss program, supplement, and solution that leaves them right where they began. But they make millions of dollars so why they people seeking weight loss the truth? There is absolutely no need too.

Ever since I became so passionate about health, fitness, and nutrition all my research, training, and experimenting has proven several weight loss tips, tricks, and flat out common sense methods for losing weight that are incredible.

1) Eat Breakfast

With people’s busy schedules and not enough time in the mornings, breakfast becomes a low priority and often never eating. If you are serious about reaching your weight loss goals than eating a healthy breakfast is vital.

Think of breakfast as a jumpstart to your metabolism, and it was proven that people who eat a healthy breakfast are energized throughout the day, burn more calories, and controls late night eating binges. In fact, they believe people that don’t eat breakfast only burn 2/3 the calories they would normally burn if they ate breakfast.

2) Weight Training

The reason I use the phrase “weight training,” is because it defines using heavier weight to tax your body. By taxing your body to a certain point it helps you build lean muscle tissue that tone and slims your body for over all incredible weight loss results.

Most women and some men fear using weights as they fear getting bulky. But actually it should be the least of their worries. Depending on their body type it is very hard to gain a large amount of muscle, and most gains will be lean muscle that will benefit them more than they could imagine.

Just think that every pound of muscle you have on your body take 50 calories a day to maintain it, so the leaner muscle you have the more calories you burn in a day. Another interesting fact about weight training is that your body will have an after burn up to 78 hours after your last workout.

Again, by taxing your body to a certain point your resting metabolic rate (RMR) will increase while you are sitting or even sleeping. That’s around 18,250 calories a year, and almost 5 1/2 pounds of fat for doing nothing. And, that’s only one pound! Increasing lean body mass is important as people in their mid 20′s lose 1/2 to 3/4 pounds of lean body mass a year. Just one more thing that should motivate you to use weights is using weights burns calories up to 72 hours after the workout. Resistance training is a must when learning how to lose weight quickly, and remember you are never too old.

3) Sleep

Some people ask me why sleep is important for weight loss? I must say when learning how to lose weight quickly, sleep is more vital than ever to relieve stress, have energy, and loss weight.

Sleep loss is shown to affect the secretion of cortisol, a hormone that regulates appetite leading you to feeling hungry and storing fat around your abdomen area. Not only that, but loss of sleep enables your body to metabolize carbohydrates resulting in excess sugar that develops insulin resistance and long story short; your carbohydrates turn into fat. To avoid these side affects it is recommended that you get at least 7-8 hours of sleep a night.

“Wow, I won’t have enough time in the day to get stuff done.” Now, instead of thinking about the length of sleep, think more about the quality of sleep. If I got 8 hours of sleep a day my life during the day would be crazy as I would have so much to do and so little time to get it done in. And here’s the solution. I have discovered a way that left me more energized, better workouts while getting 1-3 hours less sleep. I use to rely on caffeinated drinks to get me through the day but now I have more energy than ever.

4) Cycling 5-6 Meals A Day

Now, this lesson on how to lose weight quickly on eating 5 to 6 meals a day does not mean you can eat whatever you want, not at all. Eating frequent meals and snacks keeps your metabolism burning at a much higher rate than people that only eat 3, 2 or even only 1 meals a day.

Think about this for a second…

Every time you eat your body produces heat and the heat accelerates your metabolism as it’s breaking down your food. After digesting the food your body dips into your fat storages burning fat for energy. Eating smaller meals more frequently will have your body dipping into your fat storages a lot more aiding in weight loss. Not only that but keeping your body away from high blood sugar levels limiting fat storage.

Want to learn more on how to lose weight quickly? That is where cycling comes into play. Mostly, calorie cycling is having high days and low days and not keeping your calorie intake the same. What I have learned and what has worked best for me is cycling the carbs and keeping your protein and fat intake the same. Having high and low days with carbohydrates increases your metabolism while burning calories and staying elevated on low days. Just remember that your metabolism try’ s to maintain your homeostasis meaning a resting metabolic rate, and keeping thing the same so by cycling your calories your metabolism has to keep guessing resulting in more calories burned while doing nothing.

5) Drink Water

Most people know that our bodies consist of mostly water and to be exact about 80% water. Then why don’t we base our fluids on drinking mostly water as it is very important in this lesson on how to lose weight quickly? One of the myths that I have heard lately is that water will make you bloat up and gain weight.

First, the only weight you should be trying to lose is fat and second, water does not make you bloat up it actually helps flush out your system of all the toxins and helps lubricates your joints. If you do not get enough water yes you will lose weight. But the weight you will lose is water and muscle that will slow down your metabolism, dehydration occurs and fat just piles right on your body. When you drink enough water your body is able to do all its function and aids in burning that unwanted fat.

Try to drink at least ten 8 ounce glasses of water every day and limit your caffeinated and favored liquids that you love so much for awhile. Another tip on how to lose weight quickly is to try drinking a glass or two when you wake up as it will prepare your body for the day ahead of fat burning. Or what I found that worked was going between drinking cold water and hot water to make your body burn more calories to keep your body temperature changing. But that a little excessive so just try to increase your water in take.

If it’s hard for you to limit your other liquids and drink mostly water just do the best you can and remember every thing the water is doing for you.

With bitter, winter days ahead for most of us, the thought of braving the weather to get to the gym or go for a run doesn’t sound very engaging. Finding the motivation to adhere to your weight loss goals when everyone else wants to hibernate is easy with hypnotism for weight loss.

A lot of us who are trying to lose weight agree that motivation is particularly hard when the weather changes, so what if you could stay dedicated to your exercise plan and diet just by viewing a self hypnosis weight loss DVD or listening to a CD? Even better, a self hypnosis weight loss program can decrease your cravings too.

Hypnotherapy for weight loss works simply, but effectively, by guiding you to a deeply relaxed state during which your unconscious mind can more easily accept suggestions, like the ones that will keep you motivated to maintain your fitness track, even in the midst of winter.

It is a known fact that if a person exercises, it will speed up that person’s metabolism and increase the rate that weight is dropped. Some of the most successful hypnosis for exercise motivation techniques comes from Neuro-Linguistic Programming, or NLP. With NLP, the unconscious mind is programmed to use the very same thought processes that are causing a problem, to eliminate it. Said another way, the same thought processes that the unconscious mind utilizes to create cravings and oral compulsions could help to completely remove them! And similarly, the same processes can be used to increase your motivation to exercise.

Anchoring is an NLP method that can be utilized to give you a “switch” for producing behaviors and feelings. Creating a hypnotherapy for weight loss anchor works simply and effectively like this: A qualified hypnotherapy weight loss professional will safely direct you into a tranquil hypnotic state. Then the hypnotherapist will ask you to identify a time when you were happy and excited about anything in your life.

The objective of this exercise is to remember and re-experience as many sensations as you can from numerous times in your life when you felt motivated and eager to do anything at all. Then, the weight loss hypnosis therapist will ask you to anchor those feelings by simply touching two fingers together.

Next, you will be asked to visualize yourself working out and enjoying it. As you establish this mental picture, you will trigger your anchor by touching those two fingers together again. When you complete this action, your unconscious mind will connect the feeling of eagerness and excitement from the other memory to the thought of exercising.

From that point on, any time you need to feel motivated to exercise, you can simply trigger your anchor and re-experience those same positive feelings that will motivate you to workout. NLP and weight loss hypnosis can even be used to dissuade behaviors, so you can easily overcome cravings. That sounds much easier and encouraging than beating yourself up for missing a workout or giving into temptation, doesn’t it?

A successful weight loss hypnosis program will also address the root cause of weight gain for many people, namely a lack of self-esteem. In a relaxed state, you can receive post-hypnotic suggestions that will develop your self-esteem as you lose more weight. A self-esteem deficiency is a big part of being overweight.

Many people wonder if, after trying every fad diet and purchasing every piece of exercise equipment on the market, something as straight forward as weight loss hypnosis can help them. The good news is that research shows that all normal people are hypnotizable to a greater or lesser extent. However, it should be noted that people who have less than a 70 I.Q. or those who are in an active state of psychosis or with senility generally are not hypnotizable.

But for the rest of us, self-hypnosis for weight loss can actually help us look forward to exercising and eating healthily. That said, the biggest proponent for victory in any fitness plan, whether it includes weight loss hypnosis or not, is wanting to attain your weight loss goals.

On a related note, that is exactly why you can’t force someone to undergo weight loss self-hypnosis just by giving them suggestions. If someone is opposed to an idea, no amount of weight loss hypnosis they hear or see will be effective. In reference to the NLP explanation above, if someone does not posses a memory of feeling positive or motivated, they can still experience success with NLP and hypnotherapy because they can visualize what it would feel like if they did feel that way, and anchor the imagined feelings.

So, if you’re like many of us and find your drive decreasing as the days get darker and the temperatures drop, weight loss hypnosis can assist you to regain (or maintain) your enthusiasm for carrying out and finally reaching your fitness goals.

We all need motivation to make changes in our lives. But some motivations can have short-term effects whilst other motivations can have long-lasting, life changing effects. This article takes a very quick look at how we can cut to the core of making the long-lasting, life changing decisions easier.

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Why do you want to lose weight? Do you want to make someone else happy? Your kids, your husband? The only way to lose weight in the long-term is to lose weight for you.

While some or most of this article might sound like pointless new-age psycho-babble, at its core are valid, solid ways of changing your life. Do not give in, it may well be a life changing experience.

Whilst these are all valid reasons for losing weight they may actually be the reasons why so many people fail to lose weight or lose weight but then put it all back on with a little extra just for desert. In order to understand long term weight loss we need to look at the nitty-gritty at how the mind works and how we become, and remain motivated, to do something.

When we want to change something about ourselves we need to look deep. Not just “Because the doc said I need to lose a few pounds” deep or “I want to look nice when I lie by the pool” deep. We need to look at where we are now, where we want to be and the difference between the two. That is where the deepness lies.

Ok, let’s take any weight measurements out of the equation and look at body size and shape. We might imagine ourselves to look a long way from the way we want to look. But how does that make us feel? Pretty miserable right. But that’s where your change begins – connect with the feelings caused by the difference between the two you’s. The discrepancy between the you now and the person you want to be is the reality and sometimes the reality hurts! The difference between where we are and where we need to get to needs to be bridged.

You need to imagine what it would feel like to be the person you want to be. Stop for a second and think about it. Close your eyes. Really think about it. Think about the person you want to change for. Because this is only a short article I will give you the answer you need to come up with.

The only person you want to change for is you. There are just so many reasons you could have come up with for changing. Kids, husbands, wives, parents, friends, pets, teams – the list is endless.

The only person you need to change for is you. If this sounds too selfish and self-centred for you then I’m sorry. However, the chance of you changing long-term for anybody other than yourself are minimal. If you think about it another way, what would make the person you are changing for happy? Would they be happier to see YOU happy or would they be happier watching you trying to make THEM happy? So if we want to change we have to look at ourselves and see ourselves as we really are. We need to look to the person we want to be. From then on the person you want to be is going to be the person you are.

If you want to lose weight you need to do it for yourself, no-one else. Not only do you get to be the person you want to be but everybody else gets the benefit of basking in the glow of your happiness and success.

Are you interested in formulating an exercise plan that will assist you to remain trim and help you to get thin? Studies regularly show that there are two basic types of exercise that are both extremely efficient and successful. Of course, it stands to reason that you must be motivated in the first place, and that is why therapeutic hypnosis can help solve your problems.

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If you’re like most people, you are interested in creating an exercise system that will assist you to remain healthy and slim. It may shock you to find out that research studies usually demonstrate that only two core kinds of exercise are useful — which suggests that you can’t just choose any type of exercise to become trim.

Due to the fact that so many people have trouble with the motivation to exercise, performing the most efficient kinds of exercise is imperative, since the less time you spend exercising – and the less time you waste on low efficiency exercise – the more likely it is that you will persist in your exercise routine and therefore achieve your personal weight and strength target.

Our first type of exercise which has been regularly proven to aid people to lose weight and get trim is progressive resistance. In brief, progressive resistance is one type of strength training. It functions by progressively ramping up the pounds lifted, the number of sets, and number of repetitions performed. As a result, your muscles are never strained or subjected to damage – instead, they slowly and steadily strengthen without any setbacks.

Our second type of exercise that has been scientifically studied is cardiovascular training. This is any type of exercise that gets the heart rate up to 60 – 85 percent of its maximum rate. Some kinds of cardio training may involve jogging, jumping rope, aerobics, or treadmill, among other types of exercise, but it is your choice.

Although progressive resistance and cardio training by themselves have been found to be very efficient forms of exercise, scientists now know that performing both of these types of exercise is the best bet for success. If you combine both progressive resistance and cardio training, you will increase the strength of your muscle groups and increase overall endurance. According to a recent scientific study, exercisers who used both cardio and progressive resistance during a two month time period lost 45 percent more weight than exercisers who did cardio training or progressive resistance alone.

Just as important as the type of exercise you perform is, the way in which you exercise is also important. It probably will be unsurprising that being consistent is the name of the game. Exercising inconsistently may strain your muscles and will probably not aid you to build strength and endurance. In addition, it is unlikely to improve your whole-body health. According to most scientists, the best regime is to exercise for forty minutes to an hour three to five times per week.

Unfortunately, it turns out that for a significantly sized subset of the population, getting sufficient exercise is not as easy as attending the health club a few times every week or listening to what scientists claim. For this group of people, the motivation to exercise is the primary issue – this group of people simply doesn’t have the motivation to go to the gym. Actually, they might resist any and all exercise, to the point of severe anxiety.

Nobody knows what percentage of the population suffers from problems with the motivation to exercise, but scientists say that up to 20 to 40 percent of people claim that they “hate” or “dread” exercise. An even larger percentage of people might have more mild problems with the motivation to exercise, finding that even though it is simple enough to commit themselves to an exercise regime for a week or two, motivation eventually degrades, leaving them where they were initially – unhealthy and heavy.

If you are one of these people who struggles with the motivation to exercise, the good news is that there are some easy strategies to deal with the struggle. In a recent research study, volunteers who needed to start an exercise program were provided with a brief learning program that aided them to decide on the right kinds of exercise, were provided with a therapist who specialized in exercise motivation, and were given a brief course in hypnosis. After six months, they were asked to evaluate their progress. It turns out that over 85 percent of the participants had adhered to an exercise program throughout the whole six months. Even better, they generally lost an average of fifteen more pounds than the control group.

If you have an interest in this study, it might make sense to look into locating a motivational therapist, habit control therapist, or therapist who deals with hypnotherapy. These therapists are provided with special training in helping people to transcend anxieties, build the motivation to exercise, and reinforce the creation of good habits. One more choice for exercise motivation is self-hypnosis – which is a simple and inexpensive process that often helps people take control of their own inborn abilities to be motivated.

Hypnotherapy and self-hypnosis are risk-free ways of increasing motivation that have been proven to provide success in the case of exercise motivation. Hypnosis works by using hypnotic relaxation to enhance the powers of the unconscious mind to influence the modification of behavior and habit development. Hypnotherapy is a good choice for the exercise adverse because it can help increase the drive to get trim and lose weight easily and effectively.

Are you tired of the yo yo effect? These simple 5 steps can help you KEEP the weight off once you do lose it

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Why do some dieters suffer the endless frustration of losing and then gaining weight again and again, while others lose weight and keep it off forever?

And we know you don’t want to be the latter group?

Here are 5 very simple tips successful dieters implement – and you can easily adapt these good habits yourself.

1.) You know that old conventional wisdom that goes “The scale doesn’t matter when you’re dieting”? For a long time experts scorned the idea of frequent weigh ins, pointing out that the scale can be inaccurate because of fluctuations caused by water weight. Remember, muscle weighs more than fat. So if you’re exercising you may be gaining muscle and that will throw the scale off.

However, it turns out that weighing yourself every day is actually an excellent motivator for dieters. A study in the Annals of Behavioral Medicine found that dieters who weighed themselves every day lost the most weight, and kept it off more successfully, compared to a group of dieters who did not weigh themselves regularly.

2.) Keep a log of everything you eat. When you log everything you eat you will feel MUCH more guilty when you cheat because you have to see it and read it.

3.) Do at least 1 15 minute activity everyday. ANYTHING. Walk your dog, go jogging, do tae bo. Most of us work at desks and sit at home all day – then do it at least three times a week. You will lose weight quicker and this is one of the big contributors of keeping the weight off.

4.) Plan ahead. If you are going out to dinner with friends or to a holiday office party or even to the movies, what are you going to do when hunger pangs hit? Eat something before you go and decide BEFORE you get to the party or movies.

5.) Schedule the occasional indulgence. Most weight loss experts suggest and encourage a cheating day. When you get to eat some pizza, brownie or some ice cream at some time in the week your chances of ditching your plan is much less likely. This can also be a day when you throw in some more activity.

For those of you out there who believe that you can only lose weight through fasting, you cannot be more wrong! Facts have shown that it is not how much you eat but actually what you eat that results in weight gain in most people. If you decide to eat correctly, you will surely be eating your way to weight loss naturally.

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In the developed world today, a whole lot of people seem to be struggling with a particular challenge common to them all and that is the issue of how to lose weight so as to live a healthier life. In the same vein, a good number of the people concerned tend to believe that the only way to lose that excess fat is by starving themselves or fasting. Nothing can be further than the truth in this case. It has been proven by the experts that one can achieve weight loss naturally through correct dieting.

In order to lose weight naturally, the main thing one has to keep in mind and practice is to eat wisely, take enough water and do some regular exercise. This combination of actions will surely help you get rid of that unwanted fat as well as give you a fitter and sexier physique.

It is pertinent at this stage to note that when I talk of losing weight naturally through correct dieting, I am not talking about some very strict diet but simple ones that can be found in some cook books such as the Metabolic Cooking. I am also not talking about a particular diet for the whole day but an intelligent mix of recommended diets that will end up giving you a healthier body through weight loss.

I suppose that at this stage some of you out will want to know exactly how to eat wise and reap the benefits of losing weight naturally in the shortest possible time. It is not rocket science but simply doing what is right as already suggested. For an example, the diet experts claim that our ability to shed fats is eighty percent correct dieting and twenty percent how much exercise we give to our body. This also means that you need to steer clear of that attractive and sweet junk foodstuff you have been destroying your system with only to go back to the gym to try to burn the fat you got from wrong dieting practice.

Another important aspect of correct dieting is the issue of the water intake level. It is a fact that taking a good amount of water on a daily basis helps in ensuring a clean body system. As a matter of fact, the experts have made it abundantly clear that in order to keep our body system in a clean condition we need to take as much as sixty ounces of water daily. This is much better than the sugary drinks that many people use to replace water in their diet. It is recommended by medical experts that every adult should drink at least eight glasses of water in order to enjoy a healthier life devoid of obesity.

In summary therefore, anyone who wishes to enjoy the benefits weight loss simply needs to combine a correct diet with a good water intake and do some exercise. That also means such a person needs to as well avoid taking junk food and replace that with the consumption of lots of fruit and vegetables. When fruits are added to your meals, it is easier for you to ward off the cravings for sweet since you are ingesting natural sugar instead of the artificial one. You are advised to take fruits such as oranges and or apples in between your meals as a means of eating your way to weight loss and good health.

You can begin to lose weight by reducing your stress level. Here’s how!

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There may be many reasons why you engage in the behavior of overeating. Overeating helps some people gain a sense of control over their lives. Other people overeat when they are stressed or upset. Think about the times that you have had a binge eating session? What was the motivation behind it? Do you turn to food when you are upset or have a stressful day? Do you find a sense of comfort in the food that you eat? If stress is a major factor in your eating habits, finding ways to help reduce stress can help you lose weight.

1. Find a Support System

Having people that you can rely on is a great way to start reducing stress. Call on your friends or family when you are in a stressful situation. They can be a great source of advice or just a shoulder to cry on. Sometimes going out with work friends after a long stressful day can work wonders to melt the stress that you feel. We all need to rely on our friends and family at some point. Being able to talk about your stress is a health alternative to overeating.

2. Post Positive Mantras

Think about the negative comments you make about yourself when you are feeling stressed. Most people struggle with negative self-talk at sometime in their lives. Begin to challenge your old ways of thinking. Replace those old thoughts with positive thoughts that will help you push through stressful times. If a long stressful day at work leaves you thinking that you are “no good at my job”, change your thoughts. Think about how hard you worked today. You put in your all and achieved a goal you had set. Whatever your new thoughts are going to be, post them around your house. This will help you stay focused on them even when you are headed for a stress out moment. Thinking positively can help curb overeating.

3. Find Time to Relax

It is important that you take a few minutes everyday for relaxtion. There are many different things you can do in order to relax. If you had a busy day at work and spent the evening running errands, take a long soak in a tub. If you find yourself working late one night, close your office door and read a chapter in a book. On the weekends, go for a walk around a nature trail. The activity can last five minutes or five hours; the important thing is to take some time to relax.

4. Meditate or Journal

Another great way to reduce stress is to be alone with your thoughts. This can help you sort out what is going on in your life in a healthy way. One way to do this is to meditate. Another way is to write in a journal. Writing in a journal is a great way to begin organizing your thoughts about the stresses in your life. Dealing with your stress in this productive way makes it less likely that you will overeat.

5. Listen to Your Body

Stop beating yourself up for overeating. Move forward into a new way of thinking about eating and food. By listening to your body, you will learn when your body is telling you it is full or hungry. Know the signals that your body gives off in order to begin recognizing the difference between hunger and emotional eating. You can pull through this struggle and be on your way towards a natural weight loss.