Lose Weight By Implementing Small Changes

The idea of starting a diet is daunting to many men and women. It signifies drastic deprivation and severe lifestyle changes that often make it feel more like punishment than a benefit.

So a better way to shed pounds for many people is to do away with traditional diet plans and instead focus on implementing small changes throughout the year. These changes will be so small that you won’t be focused on it 24/7.

You can make one change every week that helps you lose weight. For example, you might start out with the promise to drink a small, 8-ounce glass of water before each meal.

That means not declaring you’ll limit yourself to a certain number of calories, but just giving your stomach a padding of “fullness” before you begin to eat your meal. Eight ounces is tiny, too – so you won’t have to down a big, 24-ounce bottle.

Another change you might make is to take the stairs or park your car farther when you go somewhere. You’ll be getting more exercise and revving up your metabolism as you burn a few more calories here and there.

Sometimes, your changes won’t have anything to do with food or exercise. For instance, getting a proper amount of sleep can help you lose weight. So one change you might make for one week is to start going to bed at the same time every night (or getting up at the same time every morning).

Being on a set sleep schedule does wonders for your weight loss journey. But that means keeping to a schedule whenever possible – including weekends when you ight otherwise want to stay up late and sleep in late.

With food choices, you might begin to taper off the amount of food that you eat. If you usually get two scoops of mashed potatoes, try one. If you drink two sodas with dinner, drink one and a glass of water instead.

Weaning yourself off of the typical super sized portions we’ve become accustomed to in this world is easy when you do it bit by bit. Embrace the bottom “better than the day before” so that your only focus is improvement, not perfection right off the bat.

There are 52 weeks in a year. If you implement one small change each week, you’ll discover that you are seeing the scale move – and it won’t even feel like you’re trying to succeed!

Click here to learn about the 7 “FATTY” Foods that Can Help You to Get a Flat Stomach

Setting the Right Kind of Fitness and Health Goals for 2017

Have you ever gone on a diet and set unrealistic fitness goals for yourself? Maybe it was something like, “lose 30 pounds in 2 weeks” or “run a marathon in 10 days” (when you’d never run in your life).

This kind of self sabotage is what typically keeps people fluctuating with their weight over the course of the years. One day you’re fully committed, and the next day you’re fully overwhelmed.

This year, set your goals the right way. Keep long term success in mind when you do it. You’d much rather lose the weight permanently than lose it fast, but gain it all back (and more) a few months down the road, right?

Start with the goal to implement better health habits that contribute to your weight loss, but don’t connect directly to it in an obvious manner. For example, keep stress lower this year.

Stress eating is a major source of diet failure. So learn how to lessen or manage your stress so that you don’t turn to food whenever a situation arises. Another diet failure stems from lack of sleep.

If you’re running on fumes every day, it’s going to lower your metabolism and cause you to reach for sugary, caffeine-laden snacks and drinks that artificially give you energy, only to make you crash a short time later.

This kind of rollercoaster makes you eat to get through your day. So work on your sleep regimen by implementing proper sleep hygiene and sticking to a schedule that gives you plenty of rest to get through your day without help from unhealthy snacks.

Next, focus directly on your nutrition. Make small changes, rather than drastic ones. Pick a new habit to implement each week, such as portion control or less sugar or sodium.

It’s okay if you choose to track calories or other elements, if that works better for you. Set your goals the right way, though. Don’t go from a diet of 3,500 calories a day to 800 calories.

You’ll be miserable! Instead, curb your calorie intake a bit at a time over the course of a few weeks and watch the weight drop off effortlessly. So the same with your exercise goals.

Add a bit of workout time in your day, or set a doable goal of walking a mile, later raising it to 2 miles, then three, and so on. Don’t try to run before you can walk. Not only will you burn out quickly, but you could injure yourself.

Click Here to Discover Why Excess Abdominal Fat is Not Only Ugly, but Extremely Dangerous to Your Health- This is More Than a Vanity Issue!

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Shed Your Belly Fat with One of These Diets

Belly fat is where many men and women carry the bulk of their weight when obesity sets in. It’s uncomfortable, but it’s also unsightly and embarrassing when you’re trying to squeeze into clothes that gradually get smaller and smaller as you gain.

There are many diets that help you lose weight all over, but some promote better digestion and reduce the bloating commonly associated with dietary changes. If you don’t mind the weight coming off slowly, then you might opt for a plan like Weight Watchers or Mindful Eating, where you can curtail the amount of food that you eat and watch your stomach deflate as you shed pounds.

But sometimes, you’re in a hurry – and you want to lose weight more rapidly. You might want to go on a low carb, high protein diet to eliminate belly fat faster. Carbs sometimes make people feel bloated, and cutting them in exchange for lean protein can help trim your waist quickly.

Using a Mediterranean or Whole Food diet where you’re getting plenty of fiber in the form of vegetables can help you say goodbye to belly fat. Choose vegetables rich in fiber such as lentils, artichokes and broccoli.

Vegetables help reduce constipation, which makes the bloating disappear. So as you lose weight, your body will reflect a flatter, trim stomach. Make sure you cook them in a nutritious manner so they don’t lose their nutrients.

Eat vegetables raw whenever possible, or steamed or grilled lightly to cause the least amount of breakdown possible. Add on a bit of olive oil for a healthy fat that delivers rich taste and even more benefits to your health.

Sometimes a good detox diet can help get rid of belly fat. It’s only temporary if you go back to your old ways of eating, though – so many sure you adopt healthier habits afterwards.

A sugar detox diet can promote better stomach health, banishing bloating and allowing your body to function better in many ways. Or, go on a low sodium diet to get rid of the water retention issues that often cause a stomach to bloat, too.

You could go on a fast from fast food for awhile. Junk food, and other processed foods, contribute to the inflammation that can invade your body and cause a massive amount of bloating and digestive issues.

No matter what, if you begin treating your body better by giving it more of the things it wants (such as probiotic yogurts and whole foods) and fewer foods that disrupt it (such as sodium and sugar), you’ll notice a big difference in the way your stomach is now, compared to how it flattens out on a new regimen.

Slash Your Sugar Addiction Little By Little

As with most things related to dieting and losing weight, making big changes all of a sudden makes it harder to keep your commitment. It’s the same whether you’re talking about exercising, cutting calories, eliminating sodium or cutting back on sugar.

Sugar has a very addictive nature for many people. It almost mimics a drug addiction, and your brain becomes dependent on it for things like satisfaction during meals or snacks as well as energy for some.

Instead of simply going on a sugar detox all at once, you might want to work on curbing your sugar addiction little by little. Start by cutting down slightly on the sugar you put in your coffee in the morning.

If you use two tablespoons, go to one and a half, then one, and so on. Don’t add extra sugar to your sugary cereals or other meals that already contain it. Watch product labels to see how much sugar you’re consuming.

Sugar is one of those things where, the more you have it, the more you want it. And you may not even be aware of how much sugar you’re actually eating or drinking each day. You might want to tally it up for a few days just to get an idea.

When you shop, think about the foods you’re buying and see if there’s a healthier option. For example, if you love having orange juice every morning, you might be shocked to find out how much sugar is added to it.

You might want to invest in a juicer and use whole oranges instead to make fresh, organic juice without all of the added sugar. Not only will it be healthier, but it will taste better, too.

If you’re big on processed foods for meals in your home, you’ll want to look at the label of those, too – because they’re often crammed with sugar in every box, can or jar. It might be better to start making things from scratch (or at least choosing a healthier option).

Sometimes, you think you’re making a healthy food choice, but you’re not. Take yogurt for example. It sounds healthy. But some yogurt tastes so great because of the amount of sugar they pour into the container.

Some people might recommend making the switch to a sugar substitute. But these can often cause digestive issues for many people. So it’s better to gradually wean yourself off of this substance or at least lower it to an acceptable amount.

The Best Long and Short Terms Diet Plans

Dieting is a rollercoaster for many people. They’ve done it for years, losing and gaining the same amount of weight over and over again. Usually, the short term weight loss is due to the dieter embracing a short term diet plan.

These are commonly known as fad diets, or extreme diets. That might be something like eating nothing but cabbage soup for weeks on end, or having a concoction of hot water with lemon and chili powder in a detox solution.

These types of short term diets definitely work. There’s no way your body can hold onto anything (including muscle) when you’re starving it. There’s a better way to conduct a short term diet, and there are also long term diets that help keep the weight off for good.

If you really need to drop pounds fast, consider doing something like a Low Carb, High Protein diet. These can be done in a myriad of ways, but if you start off with a ketosis level of carb counting (under 20 grams a day), the weight will drop easily.

Then, you simply up the carbs a bit at a time so that you’re still considered low carb at under 100 grams per day, but not so extreme that you end up quitting after a few weeks and gaining the same weight back.

Or, if you really do love fasting and detoxing, try the intermittent kind. This way, you’re not starving your body for days on end, but you’re replenishing your energy while simultaneously helping your body burn calories.

If you’re not in a rush and you’d rather do it once, the right way rather than many times the wrong way, then try something simple like learning how to eat smaller portions. You can do this using a plan like Weight Watchers, where you gradually eat fewer points until you’re at a level you should be eating from that point on.

Or, learn how to use mindful eating to whittle your weight. This starts with the idea that no foods are considered bad or off limits. However, you have to learn to actually listen to your hunger cues.

That means eating only when hungry and stopping when you aren’t hungry anymore – not after you’ve gotten to the point of “stuffed.” This helps a lot of people lose weight because they aren’t in deprivation mode.

Click here to discover the 3 Unique Veggies That Fight Abdominal Fat?

What Kind of Motivation Really Inspires You to Success?

When it comes to succeeding with any goal, everyone is different in terms of what motivates them. For some, it’s a drill sergeant leading a bootcamp fitness class, taking no excuses.

For others, it might be a meditation audio download that inspires through a more spiritual appeal. This person might find a bootcamp instructor jarring and unsettling, while the person who prefers that might feel restless using meditation.

You have to find what really resonates with you. The best way to do that is to try out several different styles. For example, you might be the kind of person who loves having a fitness trainer to meet with who guides you through everything with encouragement.

Try it and see if it works well for you. If it doesn’t, then maybe you want to work on daily affirmations and rev yourself up for an intense workout that you can feel proud of before the end of the day.

You might need to test different media formats. Maybe you’re inspired by watching videos on YouTube that motivate you to achieve all of your fitness goals. But for some people, video might be a drag.

Perhaps a podcast of inspiring messages can help you stick to your plan of eating well and exercising every day. You might enjoy listening to it on your commute or while exercising.

Others could find the idea of a podcast annoying. Maybe they prefer to listen to their favorite music during their commute or exercise – or an audio book by one of their favorite authors!

Some people love going on sites like Pinterest and finding motivation images they can glance at to inspire them. Sometimes these are in the form of funny memes, while others show a gorgeous photograph of a sunset with a touching quote.

You might even be the kind of person who enjoys being motivated through text. That might mean blogging about your journey or reading someone else’s words – or taking a pen and writing it down in a journal or reading a print book.

There is no definitive right or wrong way to get motivated. It all depends on what style matches your personal preferences. And sometimes, you might be surprised at what actually helps you the most.

It could be something polar opposite of what you previously thought you would enjoy. It might be something that shakes things up for you and presents it in a new, fascinating manner.

Why More Experts Now Recommend More Fat

Fat used to be hailed as an enemy of every dieter who struggled to lose weight. Maybe it’s because it’s fat that we’re trying to lose, but the fat that you eat isn’t all bad. In fact, eating more of it might actually make your weight loss journey a bit easier!

If you’ve traditionally been cutting calories and fat from your diet, you may have noticed how bland your foods are. They also don’t fulfill your hunger needs for very long. That’s because fat gives you both flavor and fullness.

The key is to get the right kinds of fat. For example, olive oil is a fat that is very healthy in more ways than one. Not only does it give you a fuller feeling after a meal, but it flavors your food nicely and contributes to a healthier heart.

Don’t avoid things like full fat milk or cheese. It’s better to have a smaller portion of full fat, flavorful products than it is to eat larger portions of the fat free items that simply keep you hungry shortly after a meal.

If you like using fats in cooking, such as using marbled steaks or real butter, then you may want to consider a low carb, high protein and high fat diet. This way, you can fry chicken or grill a beautiful steak out and even pair it with broccoli and cheese or some other delicious side item.

If you’re into desserts, then consider making fat bombs for your post-meal snack. Fat bombs are made with a healthy coconut oil, a sweetener like Stevia, cocoa powder, and flavored extracts for example.

They’re bite sized concoctions that pack a powerful, sweet taste and plenty of fat, but keep you in a low carb state so that your body gains energy and fullness, without the blood sugar spike of a regular carb-laden dessert.

Doctors say that sugar is more of an enemy than fat is. But most consumers simply connect the two as one in the same. If something has fat, then it’s “bad” for you. This isn’t the case.

Researchers have seen dieters cut sugar and fats in various studies and cutting fat hasn’t worked over the course of several decades, while sugar being cut from someone’s diet did produce good results.

This doesn’t mean you want to go load up on trans fats in your diet. Those are the unhealthy versions. You want natural, healthy fats like the marbling in meat, real butter, peanut butter and coconut oil.

Why Stringent Fitness Programs May or May Not Work for You

Whenever you start trying to pick the best weight loss or fitness program, you’re going to see that they fall on the spectrum from very laid back to extremely stringent. Only you know what will work best for you, and believe it or not, it doesn’t have a lot to do with sheer willpower.

Those who do best working with stringent plans are the people who feel more overwhelmed without specific guidance. They need to know what to eat, and at what time.

They also like knowing exactly what exercise to do, and how many reps and sets to do as well. They’re not big on figuring things out for themselves because they don’t have time or interest in doing that.

Stringent plans might include plans like a sugar detox, or even popular programs like Jenny Craig. It could be a workout program like P90X, for example. But not everyone enjoys being told what to do, when.

If that best describes you, then you may need a more relaxed program that still encourages you to eat right and exercise, but in a way that’s more natural and enjoyable for you.

For example, if you don’t like being told you can never eat sugar again, then you might want to try a program like Weight Watchers or Mindful Eating. Both of those allow you to have whatever foods you enjoy, but in a more mindful manner where it’s not being consumed in huge portions.

With exercise, instead of being ordered to do a specific program, you have the freedom to wake up one day and choose from a list of activities that you actually enjoy doing. Maybe you want to walk, so instead of one hours on a treadmill pre-programmed level, you head to the beautiful zoo or a park in a city nearby and get your exercise in there.

The best way to see long-term success for some people is to stick to something that’s already done for them. No guesswork is involved, and they have confidence in it because a professional created the program.

But for others, it’s the freedom to pick and choose that helps them achieve their goals. They’re never deprived and never bored, which lifts their spirits during their weight loss journey and makes their efforts a little easier. There is no right or wrong way to choose, and in fact, you might even switch it up and do both from time to time!

Making Meals Richer in Protein

Protein is a key component when it comes to weight loss and building muscle. You can make your meals richer in protein in a variety of ways. One of the easiest ways is to add it to foods so that you have a greater concentration of protein.

You want to make sure that you have a higher concentration of protein in everything that you eat. By making your meals richer in protein, you get a weight loss boost because you’ll feel fuller, longer.

A quick and easy way to do that is by adding wheat protein isolate. Adding a serving of this won’t change the texture or the taste of whatever it is that you’re preparing.

This will also enable you to gain extra protein without a lot of additional calories. It doesn’t contain many carbohydrates, either – which helps keep the fat content of the supplement lower.

The carb content of these products are only about 3 grams while the fat content is only 1 gram per serving. When you’re looking to build muscle mass, wheat protein isolate is something that you’ll definitely want to add to your meals because it can stimulate your muscles to grow bigger, faster.

There are different types of protein isolates, but you want to choose wheat because of the fact that it’s better suited for people who are trying to lose weight. It doesn’t have any dairy in the product, which is one of the reasons that the fat content is lower than in other types of protein isolates.

If you’re worried about the added calorie content, then you shouldn’t be. You can add this to anything that you make and only gain about 100 calories per serving of the wheat protein isolate.

But the additional calorie content evens out because you end up eating less – since the protein it contains will work to help curb your appetite. Even better news is that wheat protein isolate packs a lot of protein in just a little serving.

You can gain as much as 20 grams of protein in your meals. Because the product is so versatile, you can add it to anything. It can be put in appetizers, main meals, side dishes, desserts, homemade bread mixes – and in shakes or smoothies.

If you’re making bread or other baked goods using wheat protein isolates, the benefit is that unlike other types of protein, this one helps the structure of what you’re making.

It can add the protein without messing with the basic makeup of the dough – whereas other isolates can’t do the same. The product works better with other ingredients that you would put into dough in order to make your meals more protein rich.

Study Shows How Protein Helps Eliminate Obesity

Obesity in America has risen to levels that are at an all time high. Not only has this weight epidemic struck adults, but children as well. This health condition makes everyone a target for developing diseases like diabetes, coronary disease, and even certain cancers.

But your diet can change all of that – especially if it’s one that’s filled with protein. There are many diets on the market that promote eating a lot of protein. As it turns out, those diets were definitely on the right track.

When you consume a diet that’s rich in protein it actually does help you lose weight. There’s a scientific reason why your body likes you eating protein and responds with weight loss.

When you eat a diet that’s high in protein, it helps your appetite slow down. You get a natural appetite suppressor by eating protein. Eating protein causes your body to create an amino acid that makes you lose weight.

This acid is known as phenylalanine. This, in turn, triggers the response from your body that tells you that your appetite has been satiated. When you feel full, you don’t end up eating as much.

Eating a diet that’s high in protein is a lot easier than you think. Foods each have a different amount of protein. Some of these foods are higher in protein than others, but if you create healthy meals where the focus is on filling your plate with protein items, then you’re going to lose weight.

You can snack on protein items, too – such as boiled eggs, which are high in protein – or have some cubed chicken breast, which also has a lot of protein. Each time you eat foods that contain protein, your body produces the phenylalanine.

In studies conducted on how this affects weight loss efforts, it was shown that subjects given phenylalanine had higher levels of GLP-1. This is a natural way of controlling your appetite as well as lowering the amount of hormones that make you feel hungry.

Not only did the phenylalanine in the test subjects help them lose weight, but it also helped them be more physically active. Even better news is that when studies were done on test subjects that were obese, the ones given phenylalanine also lost weight.

It worked by specifically directing its focus on the CaSR, which is a receptor in the body that’s used to lower your appetite. The results of these new studies can be used to help stop the rising tide of obesity and help those currently dealing with the issue to successfully lose weight.