You would think that by eating less you would lose weight.  If you have been eating less but still not losing weight you may be making some choices that are sabotaging your diet efforts.  Here are some dieting don’ts to help you drop the weight you want.

• You habitually stay up late-It is true that you should get in some exercise to be healthy, but you also need to get enough ZZZ’s to be successful at weight loss. When you don’t get enough sleep, your metabolism slows which can cause hormonal changes that can harm your weight loss efforts. Being excessively tired may cause you to over eat.  Studies show that people who are tired consume an extra 500 calories per day.

•  You are a gym junkie-Exercise is very important in any lifestyle.  Many people think that exercise is a magic bullet for weight loss and when it isn’t they get frustrated.  The facts are, for weight loss your focus should be spilt at 80% diet with a focus on nutrition and about 20% on exercise.  Exercising 6 days per week is often too much and you should pull back and focus more on your meal plans and food shopping and prep.

• You eat salads-If you always head to the salad bar you may not be making the wisest choice.  Salads typically don’t contain enough carbs to help control your hunger.  A better choice is a healthy sandwich and soup.  If you choose salad add some brown rice or beans for a balance.  Be cautious of high calorie add ons like cheeses and high calorie dressings.  Too many add ons and you could have had a burger and fries.

• You are a high calorie healthy eater-Beware of eating too much of a good thing.  Just because it is good for you doesn’t mean you can eat as much as you want.  Portion control is key when it comes to good options like whole wheat bread, olive oil, and nuts. The high calorie amounts in foods like these can pack on the pounds.

• You always eat at 6-We have all heard the rule “don’t eat after 6pm if you want to stay slim.”  If you turn in early at night this rule is a good one to follow, but if you stay up late at night your body will want to be refueled again, after all if you eat at 6 and stay up until midnight you haven’t eaten for six hours and you will be hungry.  Set your dinner time according to your schedule.

• You are alone -The buddy system isn’t for kids alone…it works great for dieting as well.  Studies suggest that diet success can be greatly increased if you have a support system of family and friends.  You can choose to join an online circle of friends that you can share your goals and successes with if you don’t have anyone else to share with.

• You don’t snack-To keep your metabolism in high gear you must eat every three to four hours.  Eating less often is not the answer, eating more often in smaller amounts is a better choice for trimming down.  So eat several small meals per day for balance.

• You don’t journal -One study shows that keeping track of what you eat in a journal can double the amount of weight that you lose.  When you write down every morsel you feel more accountable and aware and this will help you cut calories and make better choices.

• You don’t drink water-You need to stay hydrated, but choosing to drink sugary sodas or juice instead of water can add up to BIG calories consumed.  Drinking water can help suppress your appetite. Studies prove that drinking two glasses of water before a meal can cut your calorie consumption by 90 calories.

• Skipping breakfast-Eating breakfast, will lead to a healthier weight.  Jumpstart your day with a bowl of wholesome cereal or protein shake.  These choices are quick and easy and will kick your metabolism into high gear.

• You don’t like to cook-If you eat out often you are most likely eating way more calories than if you prepared a meal at home.  So grab your pots and pans and collect some healthy recipes.  When you do eat out, ask for a to go box at the beginning of your meal and immediately box up half of your meal.  Or consider splitting with a friend.

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Exercise is an important element to a healthy lifestyle.  Exercise has always been an important part of my life, but as my life became packed with kids, school event and now even work I find it very hard to exercise on a regular basis. The desire is still there it is just extremely difficult at this stage in my life to fit everything in.  For awhile I didn’t…now I am working hard to get back to the fitness level I once was at and let slip away a day and then a week at a time.  Along the way I have discovered some ways to stay motivated and make exercise happen more regularly.

Here are some ways that have made it easier for me, hopefully some of these will help you as well.  

1. Get a Buddy-The times when I have been the most successful, with exercise, is when I had a buddy to work out with.  It doesn’t matter if they are doing the same thing as you or doing their own thing.  Just knowing that they are counting on you to be there is enough to get you there.  It makes it more difficult to sleep in when you know your buddy is at the gym.  I have a couple of gal pals that are there EVERY morning.  The days they can’t make it are the days that I feel like not showing up my self.  Make sure you pick someone you can count on…this is the most important.  If they aren’t reliable they aren’t a motivation.
2. Take before pictures-It is good to see where you are when you start, and just as motivating to see what you have accomplished.  It is very eye opening when to see yourself…really see yourself.  Until I saw my own before pictures I had an unrealistic view of what I really looked like.  Taking before pictures and then comparing them to pictures taken along the way can be very motivating and can help you know your successes and when you have to step it up a little more to see the results you want.
3. Schedule your workouts-If you want to have regular work out sessions don’t just leave them to chance.  Treat your exercise sessions as an unbreakable appointment.  If you and everyone else knows that at 8 am Monday, Wednesday, and Friday you are exercising-NO exceptions-you will be successful and see great results.  Make exercise as much a part of your day as eating.
4. Work out to music-I find that getting lost in my music helps my time on the elliptical or treadmill more like an escape from reality.  With music my cardio time goes fast.  Create a great playlist of your favorite up-beat tunes and crank it up.  Many fitness sites have play list suggestions.  You could also listen to books or podcasts r watch TV.
5. Do activities that you enjoy-Many people absolutely hate cardio and exercise.  To make it less dreaded, find a cardio building activity  or exercise routine that you enjoy and don’t dread.  I hate running on the treadmill, so I started using the elliptical machine, which for me was at least a little more enjoyable than treadmills.  Since then I was turned on to ZUMBA! I can truly say now that I look forward to my ZUMBA time.  I have never been in such great cardiovascular condition in my life.  So try different activities until you find your perfect exercise fit.
6. Take small steps-Goals are very important. It is good to know what end result you want, but it is easy to get overwhelmed with how long and what it is going to take to get there.  Set your overall goal and then set smaller, more attainable goals.  These smaller goals help you have success along the path to your ultimate goal. This makes getting the path to the top more fun and a more rewarding experience.  Treat yourself when these smaller, but just as important goals are met, just not with food!

Applying these tips will help you stay motivated and focused on your health.  You deserve to make your health a priority.  As we age, staying healthy become more important than ever for quality of life.  Make exercise a part of your life not just something you wish you were doing, but aren’t.

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Who knew water can actually help us lose weight?  Let’s look at the facts.

Our bodies and cells consist of 50-70% water.  Everything in your body requires water to function and survive.  The majority of people are chronically dehydrated and don’t get nearly enough water on any given day.  There are millions of people walking around who never drink water at all!  These people get all of their hydration from soda, juice, or coffee. When our bodies are in a continuous state of dehydration, minerals are depleted and negatively effect the ph balance of the blood.

Dehydration changes our metabolic rate and hunger. Did you know that when you are dehydrated it causes you to get that hungry feeling…even if you aren’t really hungry.  What does that mean you ask?  This means that for you and millions of other people who feel continual hunger, it may be because you are not drinking enough water. If you try to satisfy this “hunger”… cough dehydration… with some type of processed food you will find yourself even more dehydrated and feeling even more hunger than before. Dehydration causes us to feel many things; fatigue, dry skin, bloating, as well as tightness and cramps in your muscles.  On the flip, if you are getting plenty of H2O you will experience the opposite; you will feel energetic, water weight will shed, your will have better flexibility, and you will have fabulous skin. If you don’t drink enough water you body will go into storage mode.  The body will store water to survive the “drought”.   For this reason, keeping hydrated by drinking plenty of water helps keep you from being bloated and allows water weight to go away.

HERE’S THE GOOD PART!!!!!!!

When you drink plenty of water your body WILL BURN MORE CALORIES AT REST!!!!!!!  An even bigger burn is reached when it is an ice cold glass of water.  Why is this? Your body has to warm the water to use it and this warming up process requires energy and that means burning calories!!!! If you exercise, try and drink up to a gallon of water a day.  If the body has enough water to release it will sweat more during exercise which helps the body get rid of trapped toxins.  This is a good thing.  If you add fresh squeezed lemon the detoxifying results are amped.  Remember that when you sweat the body is releasing water, always drink before during and after your workouts to prevent muscle cramps and to prevent dehydration.

Follow these tips to get in the water you need!

DRINK MORE WATER THAN YOU NORMALLY DO-The industry standard is 8 glasses of water per day.  This is a great start but not enough to detoxify your body or for proper cell function.  Ideally 1 ounce of water per pound of body weight is needed.  If you weight 130 pounds you would need 130 ounces of water.

Fill a gallon jug or container-and keep it in your fridge.  I typically fill mine at night so it is nice and cold for me the following morning.  When my water container is empty, or nearly empty, I know I have done pretty well during the day.  If there is a little too much water left than I know I need to step it up the net day. Filling your container each day just helps you keep track.

Filter Your Water-Tap water is filled with so many things you simply don’t want to consume.  The EPA has discovered that normal tap water has moderate levels of many varieties of prescription drugs and an endless supply of carcinogenic chemicals.  Are you curious how these get in our water supply?  These are all byproducts of human waste.  Gross right?  Use filtered water if possible.

Limit Caffeine-Avoid drinks which contain caffeine such as soda or coffee.  Caffeine will dehydrate you as well as wreck havoc on your hormone balance and metabolic rate.  Choose water as your main source of hydration.  Water will keep you energized and help keep you lean by boosting your metabolism.  Water also keeps money in your pocket.  Water is a cheap and easy way to help you get and stay slim.

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We all have moments in our life when difficulties place us on a quest to look for comfort.  For many of us this journey ends in our own kitchen; we turn to food to comfort us.  Often times we don’t even know this is what we are doing, but emotional eating seems to be how most of us pack on the pounds.

For me, it happened when I was going through a separation from my husband.  I would find myself waking up in the middle of the night with many things on my mind. The next thing I knew is I would be standing in front of the refrigerator, not really knowing how I got there.  I was looking for something, anything to soothe my woorries.  I was an emotional eater and my waistline was proving it.

Emotional eating will undermine your weight loss efforts.  Emotional eating has nothing to do with being physically hungry and it almost always leads us to make the wrong food choices.  Do you think I picked an apple on my 2am fridge raids….ummm not even close.  I would usually pick something like chips, chocolate, ice cream, doughnuts or some other high-calorie, sweet or fatty food, and it was making me fat.

Here is the good news, if you too are an emotional eater you can gain control again, just like I did.  Here is how I gained control over my emotional eating.

Step 1 Realize you have a problem

You’ve heard the saying, “Knowing is half the battle.” The first step to control emotional eating is knowing that you do it.  Emotional eating tends to be almost automatic.  How can you tell the difference between emotional eating or eating to fill a physical need?  Here are some  differences between physical hunger and emotional hunger according to the University of Texas Counseling and Mental Health Center’s web site:

1. Emotional hunger hits you suddenly; physical hunger comes on gradually.
2. With emotional eating you are trying to fill a void not related to hunger.  With emotional eating you will crave a certain food, it might be pizza or chocolate.  When this happens only the craved food will satisfy your need.  When you are eating to satisfy physical hunger you are more open to other options.
3. Emotional eating makes you feel like you need to immediately eat the food you crave; physical eating can wait.
4. When you are eating to fill an emotional need, you will likely keep eating even after you feel full.  If you are physically hungry, you will stop eating when your stomach is satisfied.
5. When you eat for emotional reasons, you may feel guilt where physical eating leaves no guilty feelings.

Step 2 Swap

If you want to successfully stop stress eating  you have to swap that impulse for something else.  Put of list of alternate activities on your fridge.  If you write these activities down you won’t even have to think when you are tempted. You just pick an alternative and avoid comfort eating.  Here is a a sampling of quick fix activities to use when you are tempted to emotional eat.

1. Make a cup of black tea.  Studies show that people who drink black tea experience a 47% drop in the hormone cortosol.  Elevated cortisol levels are triggered because of stress so it is important to keep this hormone at bay.Those who drank a placebo only saw a 27% drop.
2.  Try a foot message.  Sit down, take your shoes off and roll your feet one at a time on a tennis ball.  The International Journal of         Neuroscience says that giving yourself a message lowers cortisol levels which keeps your stress levels down.
3. Emotional eating is often mindless eating.  This kind of eating helps you forget your worries briefly.  Try an activity that clears your mind, such as a breathing; close your eyes and focus on the blackness.  Slowly breathe in and out.  Count every breath until you reach 10.

Step 3 Practice makes Perfect

With practice you can end your emotional eating.   It will take time.  Make sure you are doing the activities on your eating swap list at other times besides the times you feel like eating.  Practice makes perfect and you want to make it easier to withstand the cravings when they hit.  You need to learn to soothe yourself without food before you have a very stressful day.

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You can’t win when you wage a war against yourself.   So many people try ineffective methods to lose weight.  How many times do we battle ourselves over a bag of chips, or a package of cookies.  We know we shouldn’t but the little devil inside us almost can’t resist.

Almost without fail, deprivation backfires.  Those in the weight loss industry recognize this.  When you restrict yourself so strictly then you will likely have binges. Here are some tips to help you lose weight feel satisfied, not deprived.

Eat What You Like!

To lose weight you must eat less calories than you burn.  You must make EVERY bite you take count.  Be selective.  If you eat foods that are low calorie and tasteless you will not stick to any plan for long.  While you may eat these less than appetizing foods for a few days, you will get bored quickly and you will be less likely to stick with the plan for long.  Create a menu that helps create excitement about eating good things, even if it seems to repeat.  If you love salad, eat it daily.  If you hate fish, leave it off your menu.  It is your menu, take control and love your food.

A Nibble Here a Nibble There.

Is it almost impossible to turn down Grandma’s famous triple layer chocolate cake?  So don’t.  A special treat once in a while is a good thing.  It helps keep you focused and not feeling deprived.  Some people call these cheat meals or cheat days.  Who wants to watch everyone else eat and think you can’t have any?  Have a slice of cake, but make it a very small piece.  Just know that every time you indulge you are risking blowing your calories for the day and may slightly delay your progress.

 Know Your Triggers.

We all have them…those darn trigger foods.  Trigger foods are the foods that we just can’t resist.  The first step is to know what your trigger foods are.  I started long ago simply not buying my trigger foods.   If they are in my pantry, I WILL eat them.  On the rare occasion that I do give in and get my kids a bag of chips I always eat a few, so it is best to avoid buying them altogether.  For me that is easier.

Losing or maintaining weight should never feel or like deprivation.  You should never feel like you are being punished by your food.  In actuality you are now making better life decisions and that should be freeing and fulfilling.  Whether you have 5 or 500 pounds to shed, life changes makes that possible.

Medifast is the easy convenient way to lose weight because it takes the guess work out of weight loss and teaches you how to change your eating habits for good.  On the 5&1 plan you will eat 5 prepackaged meals that taste good and are simple to prepare.  Then you are in charge of preparing 1 meal a day. Be creative with this meal and learn what healthy eating is while planning out this meal.  You can lose the weight and be healthy and Medifast is the plan to help you do it.

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No matter what anyone says, the success of your Medifast diet program ultimately lies on you. It will all depend on how motivated you are and on how disciplined you are when it comes to following the weight loss goals that you have set for yourself.

The one thing that you always need to do before engaging in a diet program is to plan your course of action. It is not enough that you identify the diet program that you will use. You also need to make sure that you are ready and can commit yourself to what the diet program entails.

You need to remember that losing weight is never a smooth and easy road. There will be days when everything seems to be easy and there will also be days when you will feel like giving up. You need to be prepared for this. Most importantly, you need to be sure that you are ready to take on this challenge.

Have you studied the diet program and do you know what it entails? Do you know what you need to give up on and do you know how the diet program will affect your daily routine? You need to prepare yourself. Do your research and figure out if this is the right diet program for you. Think about all the sacrifices you may need to make and compare that with what you will gain when you successfully lose weight.

Once you have done your research and are confident that this is the right diet for you, you need to make a commitment. Start a diet journal and write down what your goals are. Make sure that these goals are specific, achievable and measurable. To say that you want to lose weight is very vague and will not really make it easier for you to set a plan of action.

Once you have set your goal, you need to create an action plan on how you intend to achieve your goals.
Take a good look at your eating habits and figure out what changes you would like to make and how you will implement these changes. It is not enough to say you will eat less. It is never just that easy. Keep in mind that diet programs are effective only when you pair it up with exercise and a couple of lifestyle changes.

To make it easier for you, you can also choose to break down your main goal into several smaller goals. For example, if your main goal is to lose forty pounds in five months, one of your smaller goals for week one could be to lose two pounds. This will make your main goal less overwhelming and easier to achieve. Set your plan of action for week one and write that down.

One of the advantages of having smaller goals is that it will not only make it easier for you to achieve your main goal but it will also to track how well you are progressing with your diet program.

When you are on the Medifast diet, it is very important that you manage the amount of sugar that you take in. There are times when our sugar craving is too strong that we end up giving in to our craving. Here are some tips to help you fend off these cravings -

1. Wait before you indulge

When you are craving for something sweet, do not indulge in it right away. A good rule of thumb is to wait at least thirty minutes to an hour before you indulge your sweet tooth. This will give you an opportunity to think about whether you really want it or not. In addition, the long wait often times, dissipates away your longing to have that bar of chocolate.

2. Have healthy fruits instead

One good way to satisfy your sugar craving is to have healthy fruits instead. Always have some fruits available so that you can easily have these instead. Have some on your kitchen counter and put some by the door of the fridge so that they are always within sight and very convenient to have. Prepare some fruits for easy snacking and bring them with you to the office. Keep in mind that if they are available and are always within reach, you are more likely to have them. In addition to satisfying your sugar craving, eating fruits will likewise provide you with a lot of other vitamins that are good for you.

3. Always brush your teeth after meals

Keeping your mouth clean and freshly brushed at all times will prevent you from snacking in between meals. A fresh minty taste in your mouth is always enough to prevent you from wanting a slice of chocolate cake. When you know that you have just brushed your teeth, chances are you would not want to get them dirty again. In addition, another reason why you might hold off on having that slice of chocolate cake is the fact that food usually tastes different when you have just brushed your teeth.

4. Have a low calorie chocolate drink instead

If you really must have a chocolate bar, it is always a good idea to reach out for a sachet of low calorie hot chocolate instead. This way, you are able to satisfy your craving for chocolate without the having to worry about how much calories you consumed.

5. Change your lifestyle habits that causes temptation

Take a look at your lifestyle habits and figure out the ones that do not help you manage your cravings. For example, if your route going home includes passing through your favorite chocolate shop, it is a good idea to find a new route going home instead. You do not need to torture yourself by constantly passing by and looking at what you are missing. Plan a new route home and you will be glad that you did.

Sometimes, making small changes to your eating habits can make a big difference in achieving your weight loss goals. Here are some tips to help you achieve your Medifast diet goals -

1. Eat more vegetables

Despite the many health benefits that consuming vegetables bring, many people would rather not have them. Some think that they do not taste good when in fact, much of this depends on how the vegetable was prepared and cooked.

If you do not want to eat them plain or raw, you can try various ways of cooking vegetables. Think about your favorite meal and try including some vegetables when you cook it. With the many different types of vegetables, you are bound to find some that would go well with your meal.

You will be happy to note that results of a previous study conducted indicates that if you consistently double the amount of your vegetable intake and lessen your entree in half everyday, you can lose up to thirty five pounds per year.

2. Cut down on your main dish

When you do not pay attention to the amount of food that you have for your main dish, it is very easy to eat more than you should. Take note of how much meat you consume and always try to keep them within the correct portion size.

In fact, it is recommended that when you fill your plate with food, you should keep your protein serving roughly about the size of a deck of cards or one fourth of the plate. Half of your plate should contain vegetables while the other one fourth should contain a serving of starch.

3. Have your salad dressing on the side

You want to eat healthy and lessen your calorie intake so you decide to order a salad instead. This is good but only if you exercise restraint in pouring on the salad dressing. Surprisingly, many people do not give the salad dressing a second thought and then wonder later on why they are not losing weight despite regularly having salad for their meals.

The right way to go about this is to have your salad dressing on the side and then dip your salad on the sauce. You will be surprised to see how little dressing you need when you eat your salad this way. Keep in mind that restaurants often add about four tablespoons of dressing to one salad order. This translates to approximately 300 calories per salad. If you have it on the side and consume a maximum of two tablespoons, you would easily save yourself 150 calories per meal.

4. Use skim milk

If you regularly consume coffee and always opt to put two liquid creamers, you are in effect, adding sixty calories to your coffee per cup. Multiply that with the number of times that you have coffee per day. To lessen the calories that you add on your coffee, it is recommended that you put in skim milk instead as this only contains five calories and ten calories if you put in double the amount. While saving fifty calories per cup of coffee may not seem like a lot, you need to remember that all these add up.

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.