How To Achieve Greater Weight Loss By Increasing Your Expectations

 How to achieve greater weight loss by increasing your expectations. The more you expect from yourself everyday, the more you can achieve. The less you challenge yourself, the less you will achieve. If you believe that you will not be able lose as much weight as you want to then you will not lose weight, the less weight you will lose. Don't let your daily struggles with healthy snacking and eating smart, prevent from losing weight consistently.

You have the potential to do anything you want to do. You have all the resources you require and enough skills to live the lifestyle of your dreams provided you stay focused enough to achieve your daily goals one step at a time. This is part of the process of relentless weight loss. If you have started losing weight, don't give up when you plateau.

What are the resources you need to lose weight? You need to cut down on your food portions while increasing daily intake of veggies and fruits. You need to cultivate on nuts and fruits as your source of healthy snacks. If you don't watch what you snack with, your weight loss will stall.

The more you expect to achieve everyday the more you will get out of life. To get the most out of your daily weight loss plan you have to be prepared to give more. When you raise your expectations, your focus will increase and you will waste less time with the resources at hand. Life will support you in every possible way and provide what you need to thrive or achieve your goals. You can achieve anything you set your mind to. As you strive to become a better version of yourself you will discover that there are additional challenges that you will need to overcome to become more, of what you want to be. Do not hesitate to take action.

This may not always be as easy as you would think because your mind may play tricks on you by reminding you of your previous struggles and failures. What will you do? Press on. Remember that fortune favors those who press on. You have to learn to consistently focus on your mini-goals so that you can thrive without limits. Set weekly and monthly weight loss goals. Life provides as much as you are willing to use for your growth. You have to learn to consistently expect more from your life so that you can consistently lose weight and strive for more.

Action Points for the day

Don't expect overnight success with consistent portion control

Give yourself some leeway to take some time to succeed

PUSH: Persist until success happens

Now that you have learned about some of the ways to consistently lose weight, you have to prepared to rise your expectations.

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5 Reasons/ Causes Diets Often Don't Work !

5 Reasons/ Causes Diets Often Don't Work ! 

Every day, each year, many millions of people, go on some sort of diet, and, the vast majority, of these, are less than successful! Why do diets, so often, fail, or, at least, don't provide the results, desired, by the individual? Since, we are each, different, in some ways, our reasons, perceptions, and priorities, in terms of wanting to lose weight, may differ! There are numerous causes/ reasons, for this, and, often, it is not, one cause, but a combination, of them, which, create these failures/ disappointments! With, that in mind, this article will attempt to, briefly, consider, review, examine, and discuss, 5 of these reasons/ causes, what they represent, and how, better understanding them, may positions, some, better, to achieve their personal objectives.

1. Lack of discipline/ commitment: Any successful, weight - loss, program, requires a significant degree of personal discipline, and real commitment! One must know, and be motivated/ inspired, by his personal reasons, and/ or needs, and driven to maintain, his striving, towards, seeing - the - light, at the end, of the tunnel!

2. Insufficient persistence/ giving up/ path of least resistance: It takes considerable persistence, to stick with, any weight - loss, plan, because, it means, doing something, different, and rarely, taking the path of least resistance. Most people seem to, either believe, hope, etc, their diet will work quickly, and, then, they can go back to the past habits. This is the reason, that some experience, short - term, diet successes, but, end - up, putting the undesired weight, back - on!

3. Underlying physical cause/ reason: Some start of diet, merely, because, they hope, to take a few pounds, off! Others, do so, on the advice of their health professional! Still - others, want to change their body - image, etc! Whatever, one's personal reasons, it is important to begin, by giving yourself, a check - up, from the neck - up, and determining your personal reasons, for wanting to lose weight, and, how important, it may be, for you, personally!

4. Choosing/ selecting the wrong diet, for you: Some diets, may, be, more important, and personally, inspiring, than others! Review, carefully, what the specific requirements of your plan, are, and, whether, they align, with your personal habits, preferences, food choices, etc! For example, if you don't eat fish, or fowl, those diets, won't work, for you! If, you don't enjoy, or don't want to commit, long - term, to an exercise regimen, don't choose, a plan, which requires that! Investigate the options, and which is best, for you. Are you looking, long - term, and, if you are, how might you change your habits, and lifestyle, or, only, for a short - term, quick - fix?

5. Unrealistic expectations (creating a self - fulfilling, prophesy, of failing): The best diets, are those, where one, gradually, takes - off, the pounds, in a health way! Some of the plans, create, a short - term, inspiring focus, where you immediately, take - off, lots of weight (mostly, water - weight)! When, we set unrealistic goals/ expectations, we are often, disappointed, and, thus, our diet fails!

These 5 reasons are some of the causes, for diets, being unsuccessful! The more you know, and understand, the better, your chances, of succeeding!

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 4 Easy To Do Fitness And Health Tips

The United states of america has witnessed an enormous irise in the number of people considered obese by the medical community.

In fact many call it an obesity epidemic.

to fight this problem we find all sorts of pharamceutical companies selling the so called "quick solution" pills, creams, and powders that do nothing to actually help people take the fat off and keep it off.

Of course the same could be said of the diet industry as well. There are so many different diets going around now you could pick one a month and in a years time still have more to choose from.

What is truly needed are some scientifically proven weight loss tips that everyone can implement regardless of their present physical condition is.

That said let's dive right in.

#1 Drink more water.

Americans are usually dehydrated, so their bodies are working on the water starvation mode and not releasing the toxins, minerals and junk out.

#2 Eat more often.

I bet you thought I was going to say eat less.

While it is true that in order to lose weight you have to consume fewer calories than you burn... you need to eat more occasionaly to get the metabolic rate stoked up and burning right.

Get it out of starvation mode. So start the day off with breakfast.

Even a small breakfast drink and a piece of low calorie fruit as we head out the door in the morning.

#3 Move more. Depending on your physical state and body type you need to be moving more.

Do 15 mintues Of HIIT ( High Intensity Interval Training ) daily, which boosts metabolism and burn fat instantly together with the 2 week diet system

park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids

. Make it fun. Running is not the only way to burn more calories.

#4 Finally, determine your "Why". Decide why you want to destroy fat.

have your reason big enough to motivate you through the harships that happens always

Personally my reason was to be able to live to see my great grandkids graduate college.

My youngest kids are 4 and 6 now. Besides I wanted to get out and play with them without being out of breath all the time.

Bonus Tip On Exercising

Always Begin by Warming up

Regardless of the type of workout you prefer, it is very important that you begin every session by warming up your muscles on order to avoid cramps and exhausion.

Stretching helps prevent damage to the internal muscle tissues and it gets your blood flowing. It gets your heart pumping, to give you good oxygen into the blood. Just five minutes is all what it takes to get your exercise workout off to a good start.

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 Three Keys to Opromize Metabolism: Stress, Sleep And Diet

Metabolism accounts not only for weight loss and weight gain, but also for immune system function, energy levels, mood and emotional health, hormonal balance, skin quality, body shape, elimination... In fact, every function you can think of in the body, physiological or mental, can be related to some metabolic process. Thus, conditions like diabetes, obesity, cancer, heart failure, chronic inflammation, depression, and even epilepsy - all of those (and many more!) can be linked to an underlying metabolic issue.

In truth, we metabolize much more than what we eat and drink. We metabolize our own hormones and the waste created as byproduct from physiological processes (including metabolism itself). And of course, we metabolize thoughts and emotions (some of which are often highly toxic) much the same way we metabolize food and drinks.

On the face of it, metabolism turns out to be at the core of our physical, mental and emotional health. Therefore, to optimize health, we must optimize metabolism. Importantly, there are three equally important factors to look at in order to improve metabolism: stress, sleep and diet.

Stress creates free radicals, i.e. more waste to be metabolized. The other problem with stress is that it turns on the fight-flight mechanism which leads to shutting down the healthy metabolic pathways. As a result, blood sugar and insulin levels go up making us store more fat (and fat cells, in turn, hold on to more physical and emotional toxins). Therefore, de-stressing practices such as meditation, physical exercise and some form of therapy are crucial to maintaining optimal metabolic health.

Lack of sleep also raises blood sugar and insulin levels and prevents the parasympathetic nervous system to kick in. Thus, instead of the parasympathetic rest-digest-metabolize-repair mode, we stay in fight-flight which, as already explained, leads to fat and toxin storage. To avoid that, make sure you are asleep by 11pm at the latest, and get at least 8 hours of sleep.

Last but not least - diet. Now, there is a way to eat to increase metabolic heath, and there is a way to eat to destroy it. If you want to help your metabolism, you need to stay away from: sugar (especially fructose which is highly fattening and inflammatory), flour and starch, poly-unsaturated fats (especially seed oils), and alcohol and cigarettes. You also need to stay away from snacking: limiting your food intake to two or three meals a day will raise your metabolism and help you burn your own fat and toxins; constant grazing, on the other hand, will do the opposite. Lastly, don't eat after 7pm for everything you put into your mouth after that time gets stored as visceral fat around organs (the worst fat of all).

In conclusion, eat right, love and pray, and sleep, and you will feel and look beautiful on the inside as well as on the outside.

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Most Gained Weight During Pandemic Restrictions! How Will You Lose Weight?: 5 Things To Consider !

A recent study, stated, most people gained weight, during the period, when we were, self - quarantining, or staying home, much more, than usual! In fact, it stated, the average, weight - gain, was about 1.8 pounds, per month, and since, this pandemic is now, over a year - old, some gained a significant amount of unwanted - weight, etc. Many people, today, believe, we are finally, seeing some light, at the end, of the tunnel, and, are beginning concerned, with their personal appearance, etc, and considering, how to address this, effectively. Every year, millions of people, resort to a variety of diet - plans, around the beginning of Spring, in what is, often, referred to, as, the bathing suit, mentality, etc. When, these factors, are combined, if, one, wishes to lose weight, he must consider, the best, path forward, for him, personally! With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, 5 things to consider, to enhance the possibilities, of succeeding, in these efforts.

1. Mindset/ attitude: Give yourself, a check - up, from the neck - up, and proceed, with a mindset, to become your personal best! Will you commit to proceeding, with a positive, can - do, attitude, and a willingness, to proactively, take - charge, and maintain the persistence, commitment, and discipline, necessary?

2. Affirmations/ self - help: Learn all you can, about the advantages of using, a well - created, Affirmations List, and committing to using it, to assist you, in your quest, to lose the unwanted, pounds! How will you use, quality, self - help, to make your chances, to succeed, better?

3. Food choices/ eating habits/ personal restrictions: Identify, your personal eating habits, and which food, you choose to eat, and prefer, as well, as personal restrictions, you've placed, on what, you are willing to do! For example, for someone, who won't eat fish, and/ or, chicken, certain vegetables, and other foods, regularly, it makes little sense, to attempt, a plan, which emphasizes, these! The choice, we make, on the best way, for us, to proceed, often, differentiates between, being one, of the few, successful dieters, and the rest of us!

4. Overall health/ health issues and concerns: Never start any weight - loss plan, until, first, consulting your health professional, to be certain, the approach, you select, is right, for you! Taking off, pounds, requires commitment, sacrifice, and discipline, as well, as reducing, any potential, side - effects/ ramifications!

5. Which approach makes sense, for you?: Which diet, makes the most sense, for you? Will diet and exercise, low - calories, low - fat, low - carbohydrates, or some other approach, be the wisest path, for you, to pursue?

If you wish to successfully, take off unwanted pounds, you must control, and consider, all the information, above! Are you, up to the tasks?

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Tips And Strategies To Increase Physical Activity And Lose Weight

Tips and strategies for using increased physical activity to lose weight. You need to make a conscious effort to increase your daily physical activity. At home make out time to garden or to mow the lawn yourself instead of giving out as a contract to others. You could also participate more in yard cleaning, every little bit of physical activity counts. Don't worry if some people see it as additional stress as long as you know that the physical activity and creativity involved in determining where to plan, how to shape and trim your flowers and shrubs helps you to stay physically active and mentally fit.

When you go for social gatherings and sporting events, volunteer to clean up and move the chairs and tables. At work or at events, walk up and down the stairs instead of using the elevators or lift. Stay healthy, keep active should be your motto.

Consistent daily walks, is one of the ways you can easily lose weight and clear your mind. Even if it is just around the block, walking can do wonders for your health. It can also help to reduce your stress level. Aim to walk 10, 000 step a day or 4 miles a day. If you don't have room at home go to your neighbor hood park. If it is closed or unsafe, walk on a treadmill or jump rope. Aim to do 500 jump ropes per day.

If you do not like walking or going to the gym, consider going for swimming exercises, joining a dance class or even playing tennis. If you have a pool at home, you may find swimming to be very beneficial way to increase physical activity and help you relax. Focus on low impact exercises and avoid strenuous exercises that can easily damage your body. Examples include walking on the treadmill, dancing and doing jump ropes.

The great news is that once you find the tips and strategies that work for you and do it regularly, you will see that the pounds will start falling off gradually. Increased daily physical activity will also lift your mood and make you approach your daily tasks and goals with more optimism and hope. On the other hand, if you spend most of your days, sitting in the car (don't get buy your food or fill your pharmacy prescriptions through the drive through, all the time), sitting down at work in the office, and sitting down in front of the TV or internet at home, then your daily metabolism will be low and you will find yourself gradually gaining more weight, while increasing the risk for negative outcomes like deep vein thrombosis. Please get up and move!

Now that you have learned about some of the ways that increased physical activity can help you lose weight, please sign up for relentless weight loss training program and the Dala Compass Academy to find out more ways to achieve relentless wellness and improvement.

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 5 Reasons Most Diets Fail, In The Longer - Term!

Studies, and surveys, indicate, the vast majority of Americans, seek to lose weight, and go, on some sort of diet, over - and - over - again, with a majority, of these attempts, failing to provide, the desired results! How many times, have you seen, read, or heard, an advertisement, or marketing, for a particular approach? This includes, major brands, some selling specific foods, as well, as a variety of other types. While, some people are successful, in dieting, there are probably, many reasons/ causes, why, so many others, are not! With, that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, 5 reasons, most diets seem to fail (or have, less - than - stellar - results).

1. Willpower: Losing weight, often, requires, and takes, a significant degree of willpower, to overcome, our urges, to splurge, eat something, or avoid an exercise regimen! This is why, most people, should, prior to embarking on this journey, take a moment (or more), and do some, objective introspection, and/ or, a check - up, from the neck - up! Unless/ until, one realizes, it will take true commitment, and a strong - will, to achieve, any significant, weight - loss, especially, long - term, the chance, for success, is limited!

2. Persistence/ boredom: Many become bored, with eating the same foods, over, and over, again! This boredom, often, creates, a weakening, in their discipline and commitment, etc! Do you have the persistence, to maintain your efforts, despite, getting, weary - of, them?

3. Personal motivation: A diet, in order to succeed, requires/ needs, someone, to proceed, with considerable amounts, of personal motivation, and a strong reason, to maintain, the commitment, discipline, and persistence, needed, to achieve one's weight loss goals! In other words, why do you want to go on a diet, and how important is it, to you?

4. Path - of - least - resistance: Let's face it - most diets take effort, work, and may not be, too much fun! One does so, in order to lose some, unwanted, pounds, either for health reasons, or to look better, in a bathing suit, etc! Therefore, when one is tempted, he often, opts, for, a path, of least resistance, rather than, sticking - to, his program, etc!

5. Insufficient commitment and discipline: Since, dieting takes a concerted amount of commitment, and degree of discipline, many people, often, lack, the level, needed, and necessary, to make one's plan, a reality!

If you want to lose weight, for whatever, personal reasons, etc, achieving your objectives, often, requires, proceeding, in a better, long - term, manner, and using, an approach, which might have the best chance, to work, for you! Are you ready, for this process?

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Keto Diet - What Do You Know About?

Brief Description of What Is A Ketogenic Diet

The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis.

When your body is in a state of ketosis, the liver produced ketones which become the main energy source for the body.

The ketogenic diet is also referred to as keto (key-toe) diet, low carb diet, and low carb high fat (LCHF).

So why is it so awesome and why is it taking the world by storm?

Because it completely reverses how your body functions (in a good way) along with changing how you view nutrition.

It's based around the premise that your body was designed to run more efficiently as a fat burner than a sugar burn.

KETO DIET FREE GUIDE

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

My wife and I were so inspired and impressed by our friend's quick results in weight loss and their explaining the simplicity of what you could and could not eat - in that it would not severely alter the way we eat and enjoy food the we normally eat anyway.

Well, to make a long story short - we purchased a few suggested starter food items and prepared our meals as suggested and to our GREAT AND AMAZING SURPRISE within 8 days my wife lost 9 pounds and I lost 11 pounds.

That was 4 months ago and since then we've both lost over 20 pounds and several inches in our waist, hips, and neck - (a complete makeover). This is really exciting stuff having friends and family commenting on how good we look - and the obvious loss in weight is directly attributable to that. In fact, we constantly seat at the table and are amazed - "just how good we are eating". Quite often, we look at each other and say, "I can't believe we're eating this good on a diet".

We are now hearing all over our church of other people that have either seen my wife and I or heard from someone else about what the KETO diet has done for us - and they have gotten on it and are getting similar results.

I could so much more but as I promised, I didn't want to make this a long blog but I just had to share this to my friends, family and followers of this blog.

So, I hope this will help someone and encourage you if you needed just that little nudge to get started on losing a few pounds this year.

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Metamucil for Weight Loss 

Metamucil is a great product with tremendous health benefits. From lowering cholesterol to controlling one blood sugar levels, Metamucil is much more than a supplement for helping bowel movements. But the one area where Metamucil is not great at is weight loss.

Because of the many benefits that Metamucil brings to the table, the natural inclination would be to think that it would also be good as a weight loss supplement. Certainly, it could be no worse than some of the pills and fads out there. But to understand whether Metamucil would work as a weight loss supplement, one must first look what its main intent is.

The FDA's recommended total dietary fiber intake is around 25 grams daily. Cup of broccoli has about 2.5 grams. A medium banana has bit more than 3 grams. A cup of split pea soup has about 16 grams. Lentils are also high fiber. But truthfully, for the "average," overweight American, getting enough fiber is a task.

And why is fiber important? In a word (or two), it's all about digestive health. Fiber moves stuff along. When waste builds in your digestive infrastructure, nothing good can come of it. It could increase your risk of colon cancer, and certainly leave you constipated. Fiber goes a long way in keeping your digestive track clean.

It feeds good bacteria to your gut. fiber also slows digestion. Which is particularly important when it comes to the subject of sugar. By slowing sugar's absorption, fiber can help in achieving and maintaining healthy blood sugar levels.

So, how does Metamucil work? First, its fiber from psyllium husks. When digested, these psyllium husks will expand in your digestive tracts and become a gelatinous "blob". This causes your intestine to contract and start pushing this blob through. Metamucil began its life as a laxative, to stimulate bowel movements and to reduce symptoms of constipation, and maybe diarrhea.

Along the way, FDA concluded that a healthy diet that was low in saturated fats, cholesterol, and high fiber could reduce the risk of heart disease. Additionally, some tests showed fiber to have a positive effect on control blood sugar levels. It was and is good. Because Metamucil is fiber, Metamucil reaped the benefits of this good news.

But the segue to weight loss is not as concrete as some would have you believe. The notion that Metamucil can be an effective weight loss supplements comes in two parts. First, taken before a meal will give one a sense of fullness. After all, the psyllium husk will expand in your stomach. And this sense of fullness translates to eating less. In that regard, Metamucil can be a great to gain some control of one's appetite. And it goes without saying, to one cannot begin to lose weight until one can control one's appetite.

Second, Metamucil moves things along. It hinders the absorption of sugars and moves waste out. As side note, not only does Metamucil hinder the absorption of sugars, but it can also block the absorption of several things such as medications and other supplements. Metamucil recommends taking medicines 2 hours before or after drinking Metamucil or see your doctor.

This is important in that the less is absorbed, the less goes to your belly fat. But Metamucil slow the absorption. It's not like Orlistat that decreases the amount of fat absorbed in the intestines. Fiber works in a general sense. In a way, Fiber is more about balance.

So really, Metamucil is tool. To lose weight, the overarching principle is simple. It is to achieve a caloric deficit on a sustained basis. To lose weight smartly, that is in a healthy way, the objective is to eat clean combined with aerobic exercise to strengthen your cardiovascular system and resistance training to maintain muscle mass.

Metamucil is a great tool to help control appetite. It bridges the fiber gap when the diet may be lacking. It promotes great digestive health. While taking Metamucil is clearly good for your health, Metamucil in and of itself is not going to help shed those pounds.

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High Protein Diet Is a Tough Strategy for Weight Loss

A high protein diet is a great strategy for losing a significant amount of fat in a short period of time. By that I mean, a high protein diet could help a dieter shed 10 to 15 pounds in 2 weeks. Assuming some of that is water weight, the fat loss would still be in the 8-pound range, give or take a couple. That's a significant amount of fat to burn.

At face value, 8 pounds of fat might not seem to be a lot. Let's say, a dieter loses 6 pounds. Again, that may not seem like much to some. But consider this, a dieter goes on a 2-week, high protein diet followed by 4 weeks of clean, healthy eating. Dieter loses 6 pounds and then holds steady for 4 weeks, perhaps even drop a pound or two.

At a minimum, the dieter loses 6 pounds in a 6-week cycle. With the cliché rinse and repeat, the dieter is looking at a loss of 48 plus pounds. 52 weeks divided by 6 yields 8 cycles plus. 8 times 6 yields 48 pounds. That can be life changing. That's assuming no weight loss during the 4-week, cleaning eating phase. And water weight loss will add to that number.

So, what is a high protein weight loss diet? Or more correctly, what is a high protein fat loss program?

Most American probably get an enormous chunk of their calories from carbohydrates. In Business, they speak of the Pareto Principle which states that 80% comes from 20%. In this case, since carbohydrates probably account for 80% of calories, the Pareto Principle could be amended to say 80% comes from 33%.

Although many American get their calories from carbohydrates (read sugar), conventional wisdom suggests that one's calories should come from ratio of 50% carbohydrates, 20% protein and 30% fat. Those numbers could fluctuate to a little more from carbohydrates and a little less from proteins.

High protein diet obviously changes the ratios. But first, the general principle of weight reduction is achieving a caloric deficit. The greater the deficit, the greater the weight loss. All the programs out there are strategies for achieving caloric deficit. If this guiding principle is adhered to, the programs are good.

That said, although there are many ways to get to Boston, some modes will get you there faster and better. High protein is one of them. This strategy is very straightforward, the bulk of the calories come from protein.

This stands in contrast to established programs like the Adkins diet that seek to minimize carbohydrates as the main objective. The shortfall in calories is balanced by increasing proteins and fat. But the driving goal is to reduce carbohydrates.

The subtle difference is that a high protein diet focus increasing (dramatically) the consumption of protein, while minimizing carbohydrates and fat. 1 gram of protein has 4 calories, as does carbohydrates but fat has 9 calories. Minimizing fat and carbohydrates dramatically also means dramatically increasing protein intake.

"Back in the day," Arnold Schwarzenegger recommended a minimum of 1 gram of protein per pound of bodyweight. The conventional wisdom suggests 0.36 grams per pound of bodyweight. That's not a lot.

At a gram of protein per bodyweight, a 200 lb man would need 200 grams. 200 grams would yield 800 calories, add in some residual fat and carbohydrates, and the caloric intake probably wouldn't exceed 1000. Caloric deficit has been met. High protein couple with minimizing fats and carbohydrates will dramatically reduce caloric intake.

But let's be clear, this is no walk in the park. A high protein diet can be stressful for the body. Although several indigenous people around the world leave on a high protein diet as matter "survival" or "culture," it is not something a person should begin without having done some sound research and spoken to their doctor. If there are underlying health issues, most definitely speak to a doctor first. Even if there are no health issues, other than weight; speaking to a doctor is always a good idea.

And this should not be a prolong diet. Daily consumption of plain chicken breast and celery sticks could easily have you bouncing off walls in short order. This strategy would involve cycling this rigorous approach for 2 weeks with 2 to 4 weeks of a balance, clean diet that provides a minimal caloric deficit. This cycle would repeat until the desired weight objective is achieved.

Lastly, critical to the success of a program such as this would be having support group of like-minded individuals going through the process. On the tenth day of canned tuna fish, chicken breast and cucumbers, support is critical. Also, a group that can cheer one on, a group to share successes, frustrations, hope, and challenges is so important.

High protein fat loss diet is clearly a powerful tool in the struggle to combat obesity.

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