How do I stay motivated in my quest for weight loss and a healthier lifestyle?
Question:
Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars - Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting - Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
Sounds like you have the right track if you find yourself losing hope than rethink of everything you just said sometimes it is easier to lose weight when you find someone else that wants to lose weight to.
Imagin that all the worst will come to you if you dont do what you have to do! it works with me!
good luck!
Keep a picture of Rossie O'Donnell on you at all times. Get in the habit of looking at it before every meal... I am thinking of pattending this as a weight loss program so consider yourself part of a test group.. You should be in a Bikinni by the end of August..Good Luck
ok so im no doc...but i do know this.....dont let the erge to go and eat get to you....have self control...and stick to what you know needs to be done....thats how i did it....and most of all do the diet rite...
We all get motivated in different ways.... try getting an Ipod to listen to , that helps me.
Also, I put posters of Arnold Schwartzenegger and stuff on my walls... helps a little because I want to be that big :)
Please don't give up. You are doing great. Just try to keep yourself focused. Walk everyday. The more you lose, the more you will want to lose. Can you call a friend when you feel like giving up. You know, like a buddy-system for support? Good Luck
i am to!
i try to keep my focus on how i will feel afterwards and try to think of junk food as actually junk, so try to imagine u are eating actual trash, and try not to hink of it as a hard chore, but a lifestily that may possibly add years of life to you.
Can you find a friend to work out with you. Sometimes it is easier when you have a friend pushing you. Also, tell a friend or close relative what you are doing and have them ask you on a weekly basis what your weight/inches lost are for that week. You can have to admit out loud, sometimes that will pressure you to make sure you stay on track. Good Luck! I am right there with you.
YOU CAN DO IT!!!! Just remember how much better you look and feel. I bet you feel a sense of accomplishment from the inches you have lost. I am just starting on my journey (I have over a hundred pounds to lose) and know how hard it is. I am doing this to lose weight and inches for my health as well as how I look. Is this why you started? Try writing in a journal (boring, I know, but when you read it again you can remind yourself about what is important). Also, maybe put notes around to help remind you how good you have done. If you live with others, have them help reenforce you on how you are doing. When you feel like you NEED something (like the fried foods) drink some water, chew a piece of gum. Do something else you like to do. When you find yourself talking yourself out of working out, try to do at least half a work out rather than none at all. Exercise helps to relieve stress. While exerciseing, don't think about your stress- listen to music. Really concentrate on the words or instruments in the music. YOU CAN DO IT!!! This isn't only for now, but for later in life.
Write down achievable goals and make sure you achieve them. Writing stuff down helps imprint it in your mind. You're heading in the right direction. Stick with it. There's lots more help here: http://www.chetday.com
'nuff said?
My motivation was looking at myself in windows as I walked by. I didn't like all the jiggling!
Also my pant sizes. I went from a 29 in the Army to a 39!
Instead of eating fried foods, get a bag of apples or pears and some grapefruits. Eat them. I used to eat apples for breaksfast and breaks and dinner. Then I added sliced turkey with no bread to dinner. All of that is reasonably cheap.
Get your chicken skinless. Drink lots of water. Water and coffee were my only drinks!
All you have to do is another 3-4 months! Then just start a sensble full time eating habit that keeps to what you are eating now, just with larger portions.
Never go back to the sugars! Stay away from them!
Don't work out too much! Working out requires foods, especially carbs!
30 minutes per day maximum.
You can work out after you reach the weight you want and go back to eating more. Then you will burn some of that food off by exercising!
My reward came when I went shopping for new clothes and 38" fell off me and I found I was now 33/34!
That's what I was for most of my 20's!
believe in yourself dont worry about how others look,. because is not gonna get you motivated. instead, look at yourself and I say, I can do this, I have willpower , the determination to make it happen,keep at it you said that you are seeing results, dont stop is it your health, is it your life.have more faith in yourself, and you"ll see results is all about determination , willpower, and self discipline. you can do it!!!!, eye of the tiger!!, take care of yourself.
Honestly, you should want to do this for yourself and it soulds like you do! So just keep telling yourself you can do this, you will prove to people you can do this. You should be proud of yourself for doing this and when you achieve it you will be able to say see I knew i could do this and be proud! I'd also think of the health issues with being over weight, you don't want to get diabetes or cancer, so do what u can to prevent it! Also I think you can eat the foods you dont want to eat as long at you use portions!!! You dont have to only eat fruits and veggies. And at the end of the week eat a little choc. ice cream to treat yourself for the good work. If you don't feel good about your weight then think of how you will feel when you lose it.
Just think about what your ultimate goal is and then look at the food your about to eat and ask your self, "is this food worth me failing my goal" Also use your stress to motivate you. You said that you are having financial problems, most of the time you can't do much about those besides pay as much as you can. So with most of your stress being out of your hands take the one thing that you can control and run with it, your weight. Encourage your self talk to your self in a low voice so people don't think your crazy and say, " I can do this, I'm going to achieve my goal, I'm not going to quit.
I'm kind of going through a similar situation, and that helps me. But maybe you can help me I have been at my weight challenge going on 2 weeks now and I have lost one pound tell me what your doing and did to get 10 and 11 pounds off? I'm really working on my belly fat from my son 3 years ago. I run for 20 min everyday, walk for 30 min, stair climb for 10 min and eat very little 4-5 meals a day no fried foods and less than 400 calories in each meal? Email please let me know what your doing taxacct@yahoo.com
Did you actually want to begin a weight loss regime? Forgive me please, however, if you actually want to loose weight then why is it that you need motivation! Your goal, or motive, is to no longer have the weight on your body - am I correct? Then the motivation is the weight loss, unless I'm, otherwise, mistaken! Get with the program and stay with your own motives, or goals, if YOU want to!!! Other people should have nothing to do with you - I garentee that a great percentage of them don't even know, much less care, what you may be going through - including myself!!!! Let them eat their "hamburgers" if they can - cause they will anyway - whether you like it or not!
Do you get the "picture" yet? The ONLY one that actually can do anything about "you" is "YOU"! Not someone else!!!
It sounds like you know what to do. Try getting on the scale each and everyday. If you set a weigh time each day, then you maybe less likely to overeat the day before. Its always good to start your day off another pound less.
First of all, congratulations....With your determination you are on the right track . I recently lost 15 pounds the old fashioned way..I ate the right foods and instead of going to a gym I worked in the yard, mowing a lawn can burn some calories!! I always try to envision the food going into my system and what it can do to my body. Most people only think of the exterior of their body, not the interior ! Remember, we take in food as fuel to allow our internal organs to do their job properly and allow us to lead a healthier and longer life. Think of what you are ingesting and what it will do for your heart, liver and kidneys, let alone your intestinal track. Carbs make me bloat and I feel so much better when I don't ingest them. Try to think of the after affects, how your body will react to your choice of fuel. OH, and don't forget to drink lots of water...I choose to reuse my 16 ounce bottled water containers. I fill them up at my filtered tap at home and take them with me when I leave the house or doing yard work, you'll be surprised just how many bottles you can go though in a day. Good Luck...Take care of yourself because you are the only one who can.
Try a cleansing diet! I did and lost 10.5 pounds and 17 inches in only 9 days. I was very happy with the results and continued on the program and lost 25 pounds in 5 weeks. This is the fastest I have ever lost with other diets like Jenny Craig, Weight Watchers, Medifast, Slimfast etc…. Cleansing works by removing toxins from your body. You get toxins from your food (pesticides, preservatives, food additives, colorings) water, chemicals, pollution, medications, alcohol, hormones that the animals you eat were fed etc….YUCK! The toxins get coated with fat and remain in your body. To remove the fat, you have to remove the toxins. This system worked for me, maybe it can work for you too. You can check out the website or call this toll free number 1-877-587-4647 for more info. The program is not cheap, but it is worth every penny since it works and keeps you motivated. Good luck!
If you start off limiting only some foods, then add another food group to be limited each week; you will have a higher success rate. If you follow this plan closely you can lose up to 4 pounds a week at the end of the plan.
------------------------------...
Week one-throw away all candy and desert foods. Buy one box of sugar free popsicles or a box of diet ice cream bars for your treat. If you don't have anything to eat that is sweet, you will binge, and gain more weight. Continue to eat normally, just replace a high calorie desert with a lower calorie treat.
------------------------------...
Week two-throw out all fatty snack foods, and replace them with lower calorie snacks. Popcorn, baked chips, cheese flavored rice snacks, the hundred calories bags, these can work, but don't buy large bags. Buy small, one or two serving bags, and make each one last an entire day. Continue to eat normally, just now with either a low-fat snack or one of the low-calorie sweets each day to keep the cravings down.
------------------------------...
Week three-Now you can begin to reform your daily meal plan. Eating four medium meals a day will keep you full and still help you to lose weight. Begin by eating protein with nearly every meal. Chicken, fish, and turkey are both low fat and very low calorie, so eat one serving of one of these at lunch and dinner.
For breakfast, eat a bowl of high fiber cereal, like Kashi, oatmeal, raisin bran, or even cheerios, and then a serving of fruit.
Mid morning/afternoon snack can be a one of the sugary or low-fat snacks from above, as well as some fruit or low-cal yogurt.
Eat lunch and dinner somewhat normally, just aim for low fat foods and high protein main courses.
------------------------------...
Week four- Now you will begin to reform lunch. Begin eating low calorie sandwiches with turkey or chicken, something like a subway sandwich. Eating it on expensive breads will make them more appetizing, so try buying some handmade bread in the bakery section of your grocery store. Add veggies you like to the sandwiches, and try to make them more "insides" than bread, as bread is very high calorie. Soup, low-cal yogurt, veggies, and fruit are good side dishes. You should not be drinking any pop/soda at this point, so try new low-cal drinks instead. Tea, diet lemonade, and coffee are good.
------------------------------...
Week five- Now reform dinner. Eat something similar to lunch, but mix it up a bit. Eat tomato sauce on meat or cheese ravioli, chicken noodle soup with lasagna, baked tilapia with lemon. Try eating south beach diet packaged meals if you run out of ideas, these are low fat and low calories and often pretty good. Aim for fewer meals with pasta and bread products and more protein. Try eating an apple or soup before each dinner to take up room in your stomach. Stop eating as soon as you are no longer hungry, and you will not overeat.
------------------------------...
By this point you will be used to eating healthy foods and the cravings will have diminished. You will lose weight much more quickly because you won't have to binge. Don't end the diet; just continue to eat this way to avoid weight gain. Exercise for an hour each day, walking as you start the diet, then running and lifting weights towards the end. Buy a gym membership if you don't have one and take classes on kickboxing or yoga.
hi
I am glad some one feels the same way I do , but I found a way to keep me motivated this particular link helped me with it so here goes:
If you are serious about losing weight, the calories in the food you eat should be less than the energy you use. You will have to increase your metabolic rate now, and plan your diet carefully.
Formulate your own weight loss plan and you will lose weight faster. More details available at http://tinyurl.com/m7ckx
The best part is it helps you keep very motivated
good luck
More Questions and Answers
- Not losing weight anymore?
- ok health issues NEED HELP!?
- how much water am i supposed to drink a day if im 13?
- What Are Some Good Meals?
- sweet tooth..?
- does training your abs loads add inches to your waist measurement?
- What are some treatments for bulimia?
- are you a active person or inactive. and Why?