As mentioned in the previous post on Lose Weight with Nintendo’s Wii Fit, the Wii Fit is a good way to help you achieve your Medifast diet goals. Here are some tips to help you maximize the results of your Wii Fit exercise program –

1. Use it everyday

Just like any other work out program, the Wii Fit program will work best when you engage in it regularly. Put it down on your calendar so that you can maintain a regular work out schedule. This program will not help you achieve your weight loss goals if you only engage in it when you feel like it.

While you may initially start with just a couple of days a week, your goal should be to work out at least five days a week as you progress with your weight loss program.

2. Challenge yourself with the work out combos

One good thing about the Wii Fit is that it offers various recommendations on how to address a particular concern area. Once you have identified the area that you want to work on, the work out combos will offer suggestions in order to help you achieve this goal.

For example, if you are looking to tone your legs and thighs, it will initially suggest that you work on combining the tree pose with the forward lunge yoga exercise. These combination workouts will become more complex as you move forward with the exercises. Thus, leading to a more effective work out program.

3. Add a little extra weight

While working on your Wii Fit, your trainer may suggest that you make use of additional weights when doing some of the exercises. Usually you would start by using the remote controller but always feel free to use a heavier weight.

For example, you can swap your remote controller with a bottle of water and then gradually move on to light dumbbells as you progress on with your work out. When adding weights to your program, always keep in mind that gradual increments are better.

4. Challenge your trainer.

Any time you do a strength training exercise perfectly, you will be able to unlock a special challenge game. This game allows you to actually challenge your trainer to see who can do the activity the longest. When you unlock this game, do not hesitate to challenge your trainer as this will give you a good gauge on how well you have improved.

5. Increase the intensity of your work out

As you progress into your Wii Fit program, it is always a good idea to increase the length of time that you work out. You can work towards increasing your time in order to use the maximum length possible on your aerobic fitness games by stretching your workout minutes every two weeks.

For example, instead of doing the usual one minute hula hoop routine, you can gradually extend to work on doing three minutes of hula hoop time. The more time you spend doing these exercise activities, the more calories you will burn and the faster you can achieve your weight loss goals.

If you would rather play video games instead of going to the gym, one video game that you can try working out with is the Nintendo Wii Fit. Aside from helping you get in shape, the Nintendo Wii Fit can also help you improve your posture and balance. It has a lot of different exercise games and activities which can help you achieve the weight loss goals you have set forth in your Medifast diet program.

Now, just like any other exercise program, you need to create a plan of action if you want your exercise program to succeed. It not enough to just randomly play all the games. You need a plan and you need to stick to it.

Here are some tips to help you start your Wii Fit program -

Identify your weight loss goals.

The first thing you need to do is to set your weight loss goal. How many pounds do you want to lose? Keep your goals realistic and attainable and do not aim for something impossible. The last thing you want to do is to set yourself up for failure.

When setting your weight loss goal, it is always a good idea to initially aim for a short term goal. Instead of pushing to achieve your weight loss goal in a month, you can opt to cut it down into two weeks instead. So instead of “losing four pounds in one month,” you can choose to “lose two pounds in two weeks” instead. This way, you do not need to wait a full month before assessing the effectiveness of your weight loss program.

Choose your trainer.

Wii Fit gives you the option to choose your own trainer. You can either choose a male or female trainer who will help you out for the yoga and strength training exercises.

One thing you need to remember is that you can always change your trainer anytime you want. If you feel that your trainer is not really working out for you, feel free to make the change. Maybe a new experience with a new trainer will also help keep you feeling motivated.

Do not skip the fitness tips.

Some people who have an active lifestyle and engage in a regular exercise program have a tendency to skip the fitness tips for their own reasons. Maybe the fact that a video game is giving out the tips makes them feel that the information being given out is very basic.

Why not give it a try? Maybe you can learn something new to help you lose weight faster.

Continuously challenge yourself.

The more you exercise with the Wii Fit, the faster you can unlock the advanced exercise games. And more advanced games mean more calories burned and more energy being consumed. What you do not want to happen is for you to get so used to the games that you are already finding them very easy and without a challenge. It is best to keep advancing to a new level so you can continuously challenge yourself.

Have fun.

You choose to exercise with the Wii Fit because it is fun. So, do your best to keep this activity fun. Do not push yourself too much and always take a break when you feel like you need one. If exercising alone is not keeping you motivated, you can always ask your family and friends to join you.

One of the most important things to learn when you are trying to lose weight is to learn how to estimate a portion size. Doing this will come in handy especially during times when you are eating out and have no way to accurately measure your food. Learning how to do this will not only help keep your Medifast diet on track but it will also help you be more aware of how much you are eating.

More often than not, people often forget that serving sizes in restaurants are never just one portion size. And in this day and age of super sizing your meals, many people often end up consuming more than they actually need to. You can avoid this diet trap by learning to estimate how much one portion size is.

If you are having a difficult time sizing up the portion sizes, here are some tips to help you -

1. Always use the same bowls and utensils

When you are at home, always try to use the same bowls and utensils so you can be familiar with how much food they can hold. Find out how much your bowls, plates and utensils hold and try to remember it. Set up your own markers so you do not have to keep on measuring the foods that you eat. For example, if you know that one serving of soup is only three fourths of your bowl, then you know when to stop the next time you have the same soup.

2. Compare one portion size to common, everyday household items.

To make it easier for you to remember how much one portion size is, it is always a good idea to compare one portion size to every day household items. This way, you have a mental image of how much you need to eat and when you should stop eating. Some of the more common examples are:

• One serving of meat, fish or poultry is approximately the size of a deck of cards.
• One serving of fruit or vegetables is approximately the size of a baseball.
• One serving of baked potato is approximately the size of a regular computer mouse.
• One-fourth cup of dried fruits or nuts is approximately the size of a golf ball.

Once you get familiar with these measurements, it will be very easy for you to assess how much food you need to consume when you are eating out.

3. Use your hand to measure

Not many people know that they can actually use their hands in order to gauge their food measurements. Here are a few basic guidelines when estimating the measurement of food using your hands -

• One cup is approximately the size of your fist.
• One tablespoon is approximately the size of your thumb.
• One teaspoon is approximately the size of the tip of your thumb.

Keep your weight loss program on track by remembering these tips anytime you eat out with family and friends. You need to keep in mind that when losing weight, how much you eat is equally important as what you eat.

When you are on the Medifast Diet, one good way to avoid spur of the moment unhealthy meals is to actually plan ahead of time what you will be having during the day. You can plan this the day before or you can create a whole week’s menu during the weekend. The important thing is that you know what you are going to eat ahead of time.

Planning your meals works well as it gives you enough time to think about the healthier foods that you would like to eat. When you have sufficient time to think about your meals, you will have more leeway to get creative with your meal and adjust it according to your taste. Often times, it just needs the appropriate spices and food pairings to make it as delicious as you want it to be. Keep in mind that you do not have to eat bland and tasteless foods when you are on a diet. You just have to plan your meals ahead of time.

When planning your meals, you also have to take into account the total amount of calories that you need to consume within the day. Budget these calories throughout the day and plan how you intend to use them up. With each meal and snack that you plan, always write down the corresponding amount of calories that each meal or snack will provide you. Make sure that you do not exceed the total amount of calories that you need to consume per day.

To compute how much calories you need per day, multiply your current weight by twelve. This will give you the amount of calories that you need per day in order to maintain your current weight. If you want to lose one pound per week, cut down five hundred calories per day from your diet. If you want to lose two pounds per week, cut down one thousand calories from your diet.

While other people do attempt to lose over two pounds a week, doing so will cause an abrupt weight loss change that will be difficult to maintain. If you want to have more permanent weight loss, a maximum of two pounds per week is always ideal.

As a general rule, do not consume less than 1,200 calories per day. While it may be tempting to do so, please remember that you also need to have sufficient calorie intake to help you get the nutrients that you need to function well. Anytime you go below 1,200 calories per day, it becomes very difficult to get sufficient nutrients with the little food you are eating.

As an added benefit, planning your meals ahead of time helps keep your meals on schedule. If you already know what you are going to eat, you are less likely to let time pass without having your meal. This, in turn, prevents you from eating too much when you finally sit down and have your meal.

When you are on the Medifast Diet, you need to watch not only the foods that you consume but also the beverages that you drink as many beverages contain a lot of calories. Here are some of the beverages that you need to avoid -

1. Flavored Water

Many people are opting to drink flavored water due to the added vitamins that these types of water bring. But while it may provide a few additional vitamins, you must keep in mind that these flavored water are also packed with additional sugar. If you want to drink healthy, plain and natural water is still the best way to go.

2. Soda

Despite the fact that sodas do not contain any nutritional benefit and provides you with a lot of empty calories, many people still cannot seem to stay away from it. Diet sodas are no different. Many people are lured by the fact that most diet sodas have zero calorie. What they fail to see is that drinking diet soda also does not offer any nutritional value. Anytime you opt to drink a diet soda, you have actually deprived yourself of drinking a healthy beverage that could provide you additional nutritional benefits.

3. Juice

Ready to drink juice drinks which you can purchase from your favorite grocery store are often loaded with sugar and other preservatives. If you want to have a healthy drink, it is always better that you create your own freshly squeezed fruit juice. This way, you can control how much sugar you put into it. If you must buy a ready to drink juice drink, always opt for 100 percent juice.

4. Sports Drinks

People who exercise often tend to finish off their workout by drinking a cold sports drink to replenish their electrolytes. However, you need to be aware that the typical sports drinks usually contains natural and artificial sweeteners as well as a couple other additives. If you are looking to replenish your electrolytes after a long workout, it is best that you opt for SmartWater or Metroelectro.

5. Fruit Smoothies

Eating fresh fruits are good. However, when you blend them into a smoothie and add a lot of sugar, an average 32-ounce smoothie can actually contain as much as 700 calories. If you want to have a visual of how much 700 calories are, imagine yourself consuming one mango, one cup strawberries, one cup blueberries and one whole pineapple all at one time. That is how much 700 calories are.

6. Store-bought Lemonade

Freshly squeezed, real lemonade is always a good, refreshing drink. However, you need to be aware that the ready to drink version found in most grocery stores often contain the same sweeteners, preservatives and artificial color found in soda. If you want to drink lemonade, it would do you good to make one instead.

7. Whipped Coffee Drinks

You will be surprised to know that on average, a large cup of whipped coffee drink can contain as much as 800 calories and as much as 170 grams of sugar. If you are counting your calorie intake, this may not be the best snack option for you as consuming this is just like eating a Big Mac and a small fries.

8. Frozen Mixed Drink

Many people do not realize that the mixers in cocktails contain a lot of calories. In fact, many people are not aware that a 16-ounce pina colada can contain as much as 880 calories? This is more than eight times the amount in a shot of rum. Try to limit this

If you are on the Medifast diet and heading out to the gym is not exactly your cup of tea and you would rather be at home playing your video games, here are some fun ways for you to incorporate some exercise into your daily routine.

Just Dance

Among all the dance video games, Just Dance is known as the original dance workout because it utilizes real dance moves as opposed to just moving and exercising to a beat. In addition, the newer versions of Just Dance has a “Just Sweat” mode which allows you track your “Sweat Points” or the amount of calories that you have burned.

The only thing that is not so good with this video game is that it does not have state of the art sensors. So, if your main focus is on getting a high score only, then you can actually do so by just following the remote control’s movements. However, if you actually work on the dance moves instead of just concentrating on working the remote control, this video game will definitely help you lose a lot of calories.

Dance Central

Dance Central is a new dance game which can really help you get all worked up. Unlike Just Dance, Dance Central uses a motion sensor which requires you to move your whole body instead of just the hand which is holding the remote control. You cannot just sit down and let the remote do the work as there is no remote to begin with.

What is really cool about this game is that it senses your tempo and slows down every time you miss a beat so that you can easily get back into the rhythm of the dance.

Gold’s Gym Dance Workout

The Gold’s Gym Dance Workout is great for beginners with its slow-paced dance steps. It may not be a great party game but it is definitely great for squeezing in some active time into your day. It has a lot of mini games such as sword fights and karate to help you work on a particular muscle group. It also keeps track of your total play time as well as the calories you have burned. This will make it easy for you to track your progress.

Dance Dance Revolution

Dance Dance Revolution is one of the older dance video games and is a staple in most of the children’s arcades. This game requires you to step on a mat and follow along with the steps. A lot of footwork is involved and it takes some time to get used to it. Once you get the hang of it though, this game can give you a high intensity body workout. Over time, Dance Dance Revolution has proven its worth that it is now a part of Virginia’s public school fitness curriculum.

To successfully lose weight, it is very important that you understand how the body loses weight. Some people who are on the Medifast diet do not realize that losing weight is all a matter of counting the calories that you take in and the calories that you use. Keep in mind that the goal for anyone who is looking to lose weight is to spend more calories than you are consuming. You need to stay active and you need to understand how your body loses calories.

Everything we do actually makes us burn calories. Even when you think you are not doing anything, you are still burning calories. You burn calories when you eat, when you sleep and even when you are just sitting down. There are a lot of activities going on inside your body and all these require energy and calories. In fact, you will be surprised to know that two-thirds of your daily calorie expenditure actually goes to energizing your bodily functions.

You need to understand however, that the calories that you spend when you are inactive are very minimal. They are nowhere in the same range as the calories that you lose when you are actively engaging in a physical activity or exercise. Keep in mind that the more you move and stay active, the more you are going to lose calories.

For those who do not have time to engage in a regular exercise program, it is highly recommended that you incorporate certain lifestyle changes to your daily routine. For example, if you are just going around the block, it is advised that you consider walking instead of driving. If you are just going up a floor or two, it is recommended that you take the stairs instead of the elevator. You are also advised to do more household chores. Cleaning, sweeping and washing dishes all make you use up some calories. And if the harsh winter weather is preventing you from taking a walk, do not forget that walking indoors is always a good option. You can always head over to your favorite mall and do some walking. Not only will this help you use up more calories but it will also keep you entertained. And the more entertained you are, the more chances that you will be walking longer and farther.

Keep in mind that anytime you burn more calories than you take in, your body is forced to burn your stored calories and energy. And this is what makes you lose weight. On the other hand, when you take in more calories than you use up, your body tends to store those calories as fat. And this is the reason why people gain weight.

Keep these in mind as you go about your weight loss program. Incorporating these and applying it in your weight loss program can spell the difference between success and failure.

Engaging in a diet program is often not as easy as it sounds. There are changes that need to be put in place and new habits that need to be developed. You need to be able to commit yourself not only to your Medifast diet program but also to a regular exercise program.

While many people can easily take in a diet program and work it into their day, many people bulk at the thought of having to add in an exercise program into their daily schedules. In fact, they can even think of a long list of reasons why they cannot work in an exercise program into their day.

If you are one of the people who are having difficulty in finding time to go to the gym or to engage in an exercise program at home, you will be pleased to know that you can actually work in your exercise by just making a few simple changes to your lifestyle habits.

Here are some tips to help you bring healthier activities into your daily routine:

1. Walk or bike instead of using your car

One of the most common reasons why people do not have time to engage in an exercise program is because they have a lot of errands that they need to do during the day. However, if you just need to go around the block or a few streets down to do your errand, it is recommended that you walk or bike instead of taking the car with you. Not only will you lower your carbon footprint but it will also allow you to keep yourself active. In addition to keeping fit and losing calories, engaging in a regular walking activity will help maintain and improve your good health. More specifically, it can help you improve hypertension, maintain cognitive ability and help prevent heart attacks.

2. Use the stairs

Out of habit, people tend to take the elevator even when just going up one floor. If you are just going a couple of floors up or down, it is recommended that you take the stairs instead. Doing this will add more active time to your day and will also allow you to spend more calories.

3. Park at the farthest parking spot

If you are in the habit of choosing the closest parking spot, it is now time to change your habit and opt to park at the farthest parking spot instead. It may seem insignificant but even adding just a few steps to your daily routine will help you achieve your weight loss goals faster.

4. Get off the bus a a couple of stop earlier

If you are commuting to and from work, it is a good idea to get off the bus a couple of stops earlier. Even a short five minute walk to and from the office helps a lot. It may not seem much but it all still adds up.

5. Visit the mall

While many people may avoid walking around the block and insist that they don’t have time to do so, some people would find that it is easier to squeeze in some shopping time. If you find that this happens to you, then by all means, go to the mall, do your walking there and be sure to visit all the stores. Exercising is sure to be fun this way.

If you are on the Medifast Diet but are having some difficulty in tipping the weighing scale to your favor, here are some tips to help you overcome weight plateau and help you achieve your weight loss goals -

1. Review your eating habits

When you start to feel that you are no longer losing as much weight as you did during the first few weeks, the first thing you need to do is to reevaluate your eating habits. Try to pay attention to what you eat, how much you eat and when you usually eat. Review your eating habits with the goal of finding out where you can still cut down on.

2. Have a diet journal

Most people find that it is easier to review their eating habits when they write it all down in a diet journal. If you have not started a diet journal yet, now is the time to start one. Write down everything that you eat no matter how small and insignificant it may seem. This means, you need to write down even the small candy that you had on the way home from work or the small cookie you had in the office.

When you write everything down in a diet journal, you will be able to clearly see what is causing you to plateau and where you can cut additional calories.

3. Eat your breakfast

We all know that breakfast is the most important meal of the day and yet, surprisingly, there are still a lot of people who regularly skip this meal. However, you need to remember that when you do not have your breakfast, your body will not have the energy to start your metabolism working.

You will also be pleased to know that results of a recent research study have shown that people who eat breakfast are less likely to feel hungry during the day. This means, lesser snacks and lesser calorie intake for you.

4. Have a consistent meal schedule

One of the proven ways to avoid binging is by having a regular meal schedule that you adhere to. It is important that you follow this consistently so that your body gets used to the meal routine. And when your body has gotten used to your meal schedule, you will not only be able to manage your hunger but you will also be less likely to be tempted to have unscheduled meals and snacks.

5. Watch your snacks

Snacks are an important part of your diet program. You should pay attention to them as much as you pay attention to your meals. Always choose healthy and nutritious snacks. Keep in mind that the most nutritious snacks are those that contain complex carbohydrates and a small amount of fat and protein.

When snacking, you should also pay attention to how much food you consume. What you do not what to happen is to mindlessly eat your snacks. Try to avoid eating your snack while watching TV or while you are on the computer. Doing this distracts you from your meal and makes it easier for you to consume more than you intended to.

Below is a list of some foods which you can take to help suppress your appetite. Consuming these foods when you are on the Medifast diet can help you control your hunger.

1. Green Tea

Many research studies have proven the health benefits of drinking green tea. Not only can green tea help you control your mindless eating but it can also inhibit the movement of glucose into fat cells. This consequently prevents high insulin and subsequent fat storage. Keep in mind to be able to control your hunger, your blood sugar needs to be more stable.

2. Eggs

Research studies have shown that consuming eggs for breakfast can help you feel fuller as opposed to consuming a bagel with the same amount of calories. In fact, in the research study conducted, those who consumed eggs had consumed 330 less calories during the day than those who had eaten bagels for breakfast.

3. Almonds

Studies have shown that consuming almonds helps make you feel full longer. And when you are trying to cut down on your meals, eating this will help you control your hunger in between meals. In addition, almonds are known to be a good source of vitamin E, antioxidants and magnesium.

4. Cinnamon

Adding cinnamon to your food helps lower your blood sugar levels which consequently helps to control your appetite. So the next time, you feel like having oatmeal, cereals or coffee, why not try adding a sprinkle of cinnamon on it?

5. Pickled Plums

Not many people are aware that eating something sour can actually help you squash your sweet cravings. Pickled plums (Umeboshi Plums) are a good choice in helping you shake off your sweet craving. You can find these at an Asian grocery or at your local specialty store.

6. Dark Chocolate

Studies have shown that consuming a piece of dark chocolate with seventy percent cocoa actually helps lower your sweet cravings. In addition, the bitter taste sends a signal to the body to decrease your appetite and the steric acid in dark chocolate can help slow down your digestion to help you feel fuller.

7. Apple

Apples do not only help keep the doctor away but it can also help you in suppressing your hunger. As apples are full of fiber and pectin, consuming apples will help you feel fuller longer. In addition, apples also help increase your energy level and regulate your glucose level.

8. Salmon, Tuna and Herring

Salmon, tuna and herring are good sources of omega-3 fatty acids. When you consume these, your body works to increase the amount of leptin in your system and leptin is a hormone which is known for suppressing hunger.

9. Water

If you want to control your appetite, one way of doing this is by drinking a glass of water before you have your meal. In fact, results of a recent research study shows that people who drank two glasses of water before eating their meals actually consumed seventy five to ninety calories lesser than those who did not drink water.