We all need to take full responsibility for the things that happen in our lives. And that includes how big our bellies are. We did it to ourselves - only we can undo it! Only you are in control of what you eat. Only you are in control of your workouts. Only you are in control of whether or not you get out of bed 45 minutes earlier each day to do your resistance and interval training. Once you accept responsibility, the rest is easy. When you know that only you are in control of how many calories come in each day, and how many calories are burned, you can take the right actions to help yourself burn fat.
Rule #2: Get support.
Get a friend (or several) at work who are ready to support your efforts to lose weight. Get a friend at the gym you are attending or a training partner when you go walking, running or whatever works for you. Get as many positive people supporting you in your fat-loss efforts as possible. The more people standing in your corner the better your chance of success. Your support group is there to inspire you and encourage you, particularly when you are struggling with your day and need a boost. They will also (if they are real friends) give you a swift kick in the seat of your pants when you get slack or start whining. They will hold you accountable in other words. Excuses that are lame just won't cut it with them.
Get a great weight loss program and stick to it. The Internet is a wealth of available information. Use it. Your support group is there to inspire you and encourage you, particularly when you are struggling with your day and need a boost. They will also (if they are real friends) give you a swift kick in the seat of your pants when you get slack or start whining. They will hold you accountable in other words. Excuses that are lame just won't cut it with them.
Rule #3: Give toxicity the flick
If a support group can build you up, guess what a bunch of negative Nellie's can do? They can undermine your best efforts, put temptations in your way ("It's just one donut", they'll tell you), they will share their "true" stories about their failures and how you are just wasting your time. Meanwhile they are growing fatter by the day. You must choose to spend less time with people who undermine your efforts. If you can't avoid them, you need to make it clear that you aren't going to put up with their negative efforts to bring you down.
Toxic food, toxic relationships, toxic people - they will all conspire to undo your best efforts to change. I believe a good support group is vital to your success in achieving weight loss. Equally I believe that toxic people can undo the best of intentions. They are envious of your new determination. In fact your new attitude challenges their laziness and makes them see themselves in the mirror as the slobs they really are. To help you they will tell you horror stories of people that they know (or a close friend knows) who took up exercise and dropped dead. Just to be helpful you understand! They may even bring in donuts for the morning coffee break for a treat. Don't be fooled. They want to undermine you. You need to make it very clear that you will not listen to drivel, you won't play their games and you won't eat their donuts. Be polite but firm. This is your life we are talking about.
Now start with the pantry. If its not there, you can't be tempted and you can't eat it. I don't even need to tell you what to remove. You know the Twinkies have to go. And the candy. And the potato chips. And all the soda. Our parents did a good job of raising us to eat good food in most cases and we know what to eat and what to avoid but laziness and greed led us astray. Also sugar is addictive and the more we eat the more we want. Try to keep your sugar intake under 80 grams a day to begin with. There is more than that in One Big Mac and a soda.
Remember that obesity leads to heart disease, diabetes (and all that brings), possibly some forms of cancer such as bowel, loss of libido and ability to perform for men, arthritic joints due to excess stress on joints and the list goes on. The ball is in your court. You must take care of your health by losing weight or the consequences are just too horrible to contemplate.
Remember - "It's always too early to quit". Too many folks give up just before they succeed. You've got to force yourself to keep going. That's what separates the winners from the folks who never manage to lose their fat. The most important muscle you can develop at this time is called Determination. Like all muscles it needs exercise to grow, but use it and watch your life transform. Winners never quit, and quitters never win. Your waist line will tell everyone which one you are. Thin, healthy, attractive, long life or fat, slow, unhealthy and headed for an early grave. Which do you want you be?
Like all muscles it needs exercise to grow, but use it and watch your life transform. Winners never quit, and quitters never win. Your waist line will tell everyone which one you are. Thin, healthy, attractive, long life or fat, slow, unhealthy and headed for an early grave. Which do you want you be?
Rule #5: Keep records.
Did you know that if you take longer than 6 minutes to walk 1/4 mile, your chance of premature death from a heart attack is 300 times higher than someone who can walk 1/4 mile in under 5 minutes? Keep a record of your progress and move it if you want to lose it. Keeping a record is also a great way to motivate yourself asyou watch steady progress week to week.
Keeping a record of your progress achieves two goals. Firstly it will show you that you are going forward and give you encouragement when you need it. You will be able to see how you are progressing towards your goals and this will keep you going when the going gets tough. Secondly it will keep you honest and stop you lying to yourself. If you weight has gone up and not down, it's hard to argue with the facts. There they are in black and white. When you start do all your vital statistics such as waist, bust, thigh, butt etc. Measure yourself carefully and take a record. Fat weighs less than muscle so it is possible for your weight to stay the same but for your waistline to shrink. Only using a set of scales will lead you to think you are going backwards when in fact you are doing well. Take weekly measurements always at the same time. Down the track these records will become a cause to brag about as you show your friends (and the toxic ones!) where you came from and where you are today.
Remember the power of change is in your hands. With determination, a good weight loss program and some honest hard work you can achieve your weight loss goals and enjoy a full and rewarding life with a much higher life expectancy. - 15438
Rule #2: Get support.
Get a friend (or several) at work who are ready to support your efforts to lose weight. Get a friend at the gym you are attending or a training partner when you go walking, running or whatever works for you. Get as many positive people supporting you in your fat-loss efforts as possible. The more people standing in your corner the better your chance of success. Your support group is there to inspire you and encourage you, particularly when you are struggling with your day and need a boost. They will also (if they are real friends) give you a swift kick in the seat of your pants when you get slack or start whining. They will hold you accountable in other words. Excuses that are lame just won't cut it with them.
Get a great weight loss program and stick to it. The Internet is a wealth of available information. Use it. Your support group is there to inspire you and encourage you, particularly when you are struggling with your day and need a boost. They will also (if they are real friends) give you a swift kick in the seat of your pants when you get slack or start whining. They will hold you accountable in other words. Excuses that are lame just won't cut it with them.
Rule #3: Give toxicity the flick
If a support group can build you up, guess what a bunch of negative Nellie's can do? They can undermine your best efforts, put temptations in your way ("It's just one donut", they'll tell you), they will share their "true" stories about their failures and how you are just wasting your time. Meanwhile they are growing fatter by the day. You must choose to spend less time with people who undermine your efforts. If you can't avoid them, you need to make it clear that you aren't going to put up with their negative efforts to bring you down.
Toxic food, toxic relationships, toxic people - they will all conspire to undo your best efforts to change. I believe a good support group is vital to your success in achieving weight loss. Equally I believe that toxic people can undo the best of intentions. They are envious of your new determination. In fact your new attitude challenges their laziness and makes them see themselves in the mirror as the slobs they really are. To help you they will tell you horror stories of people that they know (or a close friend knows) who took up exercise and dropped dead. Just to be helpful you understand! They may even bring in donuts for the morning coffee break for a treat. Don't be fooled. They want to undermine you. You need to make it very clear that you will not listen to drivel, you won't play their games and you won't eat their donuts. Be polite but firm. This is your life we are talking about.
Now start with the pantry. If its not there, you can't be tempted and you can't eat it. I don't even need to tell you what to remove. You know the Twinkies have to go. And the candy. And the potato chips. And all the soda. Our parents did a good job of raising us to eat good food in most cases and we know what to eat and what to avoid but laziness and greed led us astray. Also sugar is addictive and the more we eat the more we want. Try to keep your sugar intake under 80 grams a day to begin with. There is more than that in One Big Mac and a soda.
Remember that obesity leads to heart disease, diabetes (and all that brings), possibly some forms of cancer such as bowel, loss of libido and ability to perform for men, arthritic joints due to excess stress on joints and the list goes on. The ball is in your court. You must take care of your health by losing weight or the consequences are just too horrible to contemplate.
Remember - "It's always too early to quit". Too many folks give up just before they succeed. You've got to force yourself to keep going. That's what separates the winners from the folks who never manage to lose their fat. The most important muscle you can develop at this time is called Determination. Like all muscles it needs exercise to grow, but use it and watch your life transform. Winners never quit, and quitters never win. Your waist line will tell everyone which one you are. Thin, healthy, attractive, long life or fat, slow, unhealthy and headed for an early grave. Which do you want you be?
Like all muscles it needs exercise to grow, but use it and watch your life transform. Winners never quit, and quitters never win. Your waist line will tell everyone which one you are. Thin, healthy, attractive, long life or fat, slow, unhealthy and headed for an early grave. Which do you want you be?
Rule #5: Keep records.
Did you know that if you take longer than 6 minutes to walk 1/4 mile, your chance of premature death from a heart attack is 300 times higher than someone who can walk 1/4 mile in under 5 minutes? Keep a record of your progress and move it if you want to lose it. Keeping a record is also a great way to motivate yourself asyou watch steady progress week to week.
Keeping a record of your progress achieves two goals. Firstly it will show you that you are going forward and give you encouragement when you need it. You will be able to see how you are progressing towards your goals and this will keep you going when the going gets tough. Secondly it will keep you honest and stop you lying to yourself. If you weight has gone up and not down, it's hard to argue with the facts. There they are in black and white. When you start do all your vital statistics such as waist, bust, thigh, butt etc. Measure yourself carefully and take a record. Fat weighs less than muscle so it is possible for your weight to stay the same but for your waistline to shrink. Only using a set of scales will lead you to think you are going backwards when in fact you are doing well. Take weekly measurements always at the same time. Down the track these records will become a cause to brag about as you show your friends (and the toxic ones!) where you came from and where you are today.
Remember the power of change is in your hands. With determination, a good weight loss program and some honest hard work you can achieve your weight loss goals and enjoy a full and rewarding life with a much higher life expectancy. - 15438
About the Author:
Lyle Neander has reviewed dozens of weight loss programs and found the three most effective. You can find the three programs he considered to be the most effective at Weight loss . FREE weight loss material is available at Weight loss .
