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Setting Healthy Achievable Goals When Dieting

Goal setting is a hugely important part of any diet success. Your weight loss goals need to be as specific as possible so you can work toward it and achieve it. Without a clearly defined goal, it will be difficult to achieve it. A clear, achievable goal can provide you with right motivation and great results. There are times, it will be hard to tell whether you are succeeding or failing because you are not sure exactly what the desired outcome should be. By identifying your dieting goals before you even start will eliminate such possibility.

Any diet should match your likes, dislikes and habits. One study has found that matching your dieting plan to your personality is the biggest indicator of how successful the program will be. With help from some dietitians and nutritionist, Time was able to compile this short yet not entirely scientific quiz to find out which eating plan may work best for you. Try to answer as truthfully as you can.

What best describes your eating habits?
A. I’m always on the go, I need something quick and easy.
B. I love to spend time cooking a meal, and I use a variety of foods.
C. I’m flexible. I try to eat healthy, but I still like to indulge on occasion.
D. I’m willing to eliminate foods and find substitutions if I need to.
E. I’m all about getting back to the basics. Our ancestors didn’t eat processed grains, so I don’t want to either.

Why do you diet?
A. I had an overindulgent weekend, and I need to kick start my week.
B. I’m at risk for some serious health issues like diabetes and heart diseases and I need to make some changes.
C. I want to lose weight. But I don’t want to give up ice cream.
D. I have celiac disease.
E. I’d like to lose weight, but I also want my diet to be a big part of my overall lifestyle.

What’s your dieting personality?
A. I’m always following the latest fad
B. I hate the idea of a diet
C. I’m meticulous, but I need motivation along the way
D. I do it because I have to. My body can’t handle certain foods
E. I’m fine voluntarily eliminating foods from my diet.

Find out the answers here

So how do you go about setting those goals that are so important for dieting success? They should be:

  • Realistic
  • Attainable
  • Specific
  • Lasting

You would hear some say if you cannot measure it, you cannot manage it. What’s your measuring stick of success? Are you moving along schedule or ahead of schedule? Or are you failing behind? A dieting goal will help you evaluate your efforts and the process.

It is never a good idea to lose weight too quickly. Rather, adjust your expectations to a more realistic and modest goal. By cutting too many calories out of your diet, it can have a detrimental effect on your metabolism. Additionally, you may have a hard time keeping the weight off once you go back to eating regular food. Rather than aiming for the 40-60 pounds, you may start with a specific goal such as 10 pounds in one month. Then you can extend the goal to the next month until you’ve reached the overall goal of 40 or 60 pounds. It is much easier to lose 10 pounds four times than it is to lose 40 pounds at once. It’s a trick of the mind but it works. Ten pounds sounds simple and achievable. Forty pounds sounds like an insurmountable obstacle.

Are you at the point of giving up? Your weight loss success will never come when you surrender. Even if you have lost your desired weight goal (losing only 9 instead of 10 pounds), you mustn’t call the whole thing off. Instead, find out where you dropped the ball for the final pound and set your 10-pound goal for the next month.

The only thing that can stop you from reaching your weight loss goals are your limits. Others will always push your buttons but don’t let them. Do not ever feel guilty if you choose to avoid someone who’s not helpful to your cause. Focusing on your own personal goals is much easier than if you are doing it for someone else. If your heart is not in it, you will not be motivated properly.

Also, you would agree that a little incentive can go a long way. Not only does setting goals make you more successful, but rewarding yourself for hitting those goals will make you more likely to achieve them. Such rewards may be as little as buying yourself a new workout outfit, getting yourself a massage or seeing a new movie with a friend.

Remember that the biggest barrier to your weight loss success can only be YOU. Simple tips won’t work on their own unless you adopt them into your life and to your lifestyle. Do what it takes if you really want it. Weight loss and dieting requires commitment and determination, and you have those qualities inside of you, just waiting to lead you to a healthy and fit body!

Maximize Your Exercise Routine With These Right At-Home Workout Equipment

workout equipmentMany individuals these days realize that the way to a long life is to eat sound and do normal exercise. This reality has made exercise centers or gym memberships and home workout equipment surge in the most recent decade. Many individuals pick the latter because of its usability in their own home and not not having to deal with gym rats.

There are many types of exercise equipment available, yet the most well known are treadmills and exercise bikes. The significant issue a great many people find with at home exercise equipment is overcoming boredom. The main thing that appears to chip away at weariness on a treadmill is a TV or watching an exercise program.

The same is true on an exercise bike, but some bikes allow you to plug into a TV or video game so that you may visually pedal thru a course. Recumbent bikes allow your hands to be free so that you may use the phone, magazine or book.

Safety on a Treadmill or Bike

If safety is a major concern due to age or injury, clearly the exercise bike is the most secure for either. Not only while on a treadmill do you need to worry over a misstep, additionally if you have youngsters they can imperil the user or themselves. If a ball or any other item is placed under the deck and belt the treadmill can unexpectedly stop, or little fingers and hands can be harmed by placing them in spots they don’t belong.

With treadmills you likewise need to remember that you are putting substantially more weight on your joints. With an upright exercise bike users may push your back while attempting to reach handle bars. Recumbent bikes are said to in some cases enhance existing back pain by constraining proper posture and giving you support while working out. Exercising on a bike in contrast with a treadmill will lessen joint stress and injury.

Burning Calories

On average a treadmill will consume a greater number of calories every hour than an exercise bike. One review utilizes distinctive sorts of workout equipment and they found that all at a similar intensity the treadmill burned more calories every hour than any other piece of equipment.

If you are interested in losing weight, a treadmill is the approach! If you are a healthy individual with no joint issues or medical problems you can hope to lose around 750 calories for each hour on a treadmill compared with 550 calories on a bike. The way to getting more fit is through vigorous activity which a treadmill can allow.

Choosing The Right Workout Equipment

Both exercise bikes and treadmills are wonderful options for anyone interested in losing weight or improving health. The major decision is what you are truly interested in achieving, and if you feel that you will be able to stick with your program long term. Long term success is determined by long term usage, so pick wisely, or even better choose both if your wallet can afford the investment.

You May Also Be Interested:

Workout Foods To Help Improve Your Workout Regime
Have You Tried Zumba?
Exercises That Help You Burn 500 Calories In 30 Minutes


Is It Wise To Nudge Someone About Their Weight Loss Problems?

weight loss problemsDo you know of a friend or even a family member whose weight is heading in a physically dangerous direction that you felt it is your obligation to help and be brutally honest about it?  Well, it may not be so easy since weight, for the vast majority, is such a sensitive subject. Weight loss problems or issues about weight are often tied to self-esteem and by being too straightforward, it can have a negative impact and may just push the person to fuel feelings of self-hatred, causing for him or her not to break the cycle. So how do you start?

No Matter How Righteous Your Intentions Are, It May Still Be Hurtful

It sucks when friends, family and even strangers feel it is their responsibility to help an obese loved one lose weight, when the idea of it has not even being considered.  No matter how good our intentions are, reality is,  we may not really know what is good for somebody else, much less for ourselves. Putting a little extra care in the words we choose can go a long way. It is best to tell them that we care for them and are just worried about the effect. The caring part should come across much stronger than the potential judgement part. Offer to go with them to a doctor whenever they feel they are ready. Or go with them for a walk daily.

Fat Shaming Won’t Help

There is no point telling the person over and over that he or she is overweight. It is hard enough being fat already. They do not need to be reminded of it daily. Instead recognize their value, their feelings and make them realize the beauty they have inside that is worth respecting until they begin to believe it. What is important is that it does not come through as a rejection of any sort but genuine care.

Stop Nagging About It

Think about how the person would feel.  It can build up resentment even if your advice are undoubtedly for their best interest. Do not harp on it at every opportunity. Let them handle it at their pace in their own way. Nagging creates distance between you and the person you love, which is the last thing you want to do when you’re trying to become an ally and foster change.

Be Encouraging

Never act like you are a diet expert. Never criticize nor judge or tell them about their health issues. Instead be a friend with no annoying questions and just be the person who always believes.

Your family and friends can benefit from all the information and help. The earlier they can make changes to their diet and lifestyle, the better chance of success they will have. This is where MedShape can help you take a smarter, whole approach to living a healthy life. Speak with any of their medical weight loss team today!

What’s The Best Protein Powder For You?

Buying a protein powder can be overwhelming, considering how many options are out there. Make it easier with these must-follow pointers.

Protein powder shopping can be stressful. Walk into any health food store and you’ll be met with floor-to-ceiling shelves filled with jugs of protein powder in plenty of flavors and described in terms you probably don’t know. Once you know the protein basics, though, it’s really quite simple to choose. William Suggs, a personal trainer in New York City and a licensed sports nutritionist, shares his tips on how to find the best protein powder for you. (more…)

Is It Possible To Lose Weight While Busy At Work? Yes…

Valuable Tips On How To Lose Weight At Work

For busy people, losing weight is an intervention they should do at one point or another. We can’t always have that well-shaped body all the time with all the tempting foods that surround us and less time for exercise due to a busy schedule usually at work, chores and family commitment. Is it possible then to lose weight at work? YES!

lose weight at workBe smart. Eat smart. If you want to be slim then do not skip the most important meal of the day – breakfast. It’s smart to eat this first meal as it perks your energy for the whole day. When invigorated and fueled, you are able to do your activities well without being bothered by tiredness, hunger or lack of energy. Other ways to eat smart the rest of the day is to bag your lunch. Don’t buy or settle with takeouts because if you pack up your lunch, you have full control of what you eat and how much food you take in. Also, you must schedule your snacks. Bring two or three healthy choices as small smalls ward off hunger and prevent overeating tendencies. Another smart idea to healthier eating at work is splitting your lunch break into two parts: the first 30 minutes is by eating your lunch and the next 30 minutes is for walking. Find time to burn out the food you have eaten.

lose weight at workWalk your way to health. Biking or walking to work is effective in losing up some weight. Park your car on a car park about 5 minutes walk to your building. Take an effort to fit up time for this. It only takes a little use to. Track your steps, a pedometer is useful, try to hit up to 10,000 steps every day that roughly close to a 5 miles. Find ways to increase walking without going to the gym, by doing errands at your office, instead of letting others do the walking, do it yourself. Instead of riding the elevator, take the stairs.

Human body is not built for sitting eight hours a day. Try to move around in your swivel chair. Don’t underestimate the few calories you burn just by moving about while seated! Do leg shaking, hair twirling, foot tapping and squirming in your seat as these actions help in burning extra calories with less efforts. You can even do some stretching at your desk. More so, it can soothe stiffness and boost energy, even if it irritates some people from work. Try neck stretch, hip stretch, spine stretch and side stretch.

lose weight at workWalk around at some points. Give the usual in-char stretching ways a farther shot. Make yourself at home by being familiar of the neighborhood near our office, you can ran errands at the same time on shops near to you, like buying a book you need at a bookstore on the next two blocks. In addition, you can climb every hour, set an alarm and climb three flights of stairs or more if you want to.

Stop cravings by brushing your teeth. Of course, you have to do this in the right place and at the right time. After lunch or snacking, do floss your teeth and then brush. This routine does not only give promote good dental hygiene; it is known to reduce your cravings as well! Feeling that minty, fresh taste on your mouth makes you would not want to eat more.

Take a break, will you? When you are feeling tired, give your brain and body a break even for just five minutes, for relaxation relieves stress, through relaxation your metabolic rate increases. And to add up, drink more water. Water can give you good hydration and even help you shed pounds.

lose weight at workFind a weight loss buddy who could do the same. Find someone at work that could join you with your program, a body that will influence you to eat at enough amounts, or someone who could come with you to the conference room and do some exercise.

Your scale won’t care how many hours you have in your day—only how wisely you spend them. A customized weight loss program is probably the most effective and best weight loss strategy you can have. MedShape‘s are designed according to your needs.

Discover how you can have a safe, consistent, and guaranteed weight loss plan for the long term.

Foods For Weight Loss

Eating The Right Foods That Can Actually Help You Shed Pounds

If you think that leaving food or starving yourself for hours will help you in losing weight, then you are absolutely wrong. In fact eating the right foods is one of the most important aspects of losing weight. Try out these delicious foods for weight loss ideas and continue your regime for weight loss. Any food works only with an equal amount of exercise or any physical activity.

  • Greek Yogurt. While thinking of a sauce or topping for your dishes, always choose Greek yogurt. It is very healthy and rich in protein as compared to a sour cream or any other sauce. The amazing taste makes its blend with any sort of food item.

  • Free Yourself. Take this thought away from yourself that you cannot have food. Free yourself from this negative feeling as it will make you crave even more. You can have whatever you like but in limits and according to the plan.

  • Carbs in the Morning. Totally removing carbs from your life is not an enduring technique for success. When you eat carbs in the morning, you have additional time to burn them off, and it is the best time to consume carbs.

  • Salad Toppings. Preservative-laden dressings and croutons have to be removed anyhow. Dress your salad in a lighter way and try a homemade recipe as well. Pile on the protein, veggies and produce. Add some nuts in case you are craving crunch.

  • Something Green. Always add something green when it comes to lunch and dinner. Serve spinach with last night’s remains or order a salad from your favorite takeout joint. But remember to add something green.

 

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