Goal Setting for Weight Loss

One of the best things to do when trying to lose weight is to use goal setting.

Unfortunately many people do not use goal setting properly and end up failing in the end. When you want to lose weight the first thing you need to determine is how much weight you want to lose. You have to be realistic which is one of the principles of goal setting. You want to make sure you set goals that are challenging but also realistic.

You also want to set a date by when you plan to reach your goal weight. Remember healthy weight loss is around 1-2 pounds a week. So if you want to lose 30 pounds in three weeks you are setting yourself up for failure unless you are planning on chopping off a body part. Remember that the basics of weight loss are nutrition and exercise. It is in these two areas where you want to set a few goals.

When you plan to lose weight try setting any of these goals:

Nutrition

Set a goal to stick to a meal plan everyday.
Set a goal to plan out your meals for the whole week.
Set a goal to keep a food journal where you record everything that goes into your mouth. The accountability alone will have a dramatic affect.
Set a goal to clean out your pantry and cupboards and get rid of all junk food and as well as any sweets, and fatty foods.
Set daily goals to drink 8 glasses of water a day. You will be hitting the bathroom a lot but you will not be as hungry, and the extra exercise going back and forth to the bathroom will be good for you.

Exercise

Set goals for how many times a week you want to exercise.
For each workout set goals for your attitude and effort. This will keep you from showing up to the gym just to say you did but you really didn't push yourself while you were there.

The Scale

Set a goal to only weigh yourself once a week so that you do not become scale obsessed.

Everybody can fluctuate 2-3 pounds a day so there is no sense getting stresses out by normal weight fluctuations.

Goal setting helps you break down the overall desire of losing weight into these tiny manageable steps which you can focus on and experience victory after victory. Goals also provide a source of motivation when it is lacking. They are those tiny little butt kicks that get us going when we are feeling sluggish. Good luck.

Do you want to make massive progress on your goals and dreams? Take the Summit Challenge; the online goal setting game guaranteed to help you reach your peak potential. In addition to creating the Summit Challenge James Robbins also delivers keynotes on personal excellence and leadership issues such as employee retention and creating engaging workplaces. To find out more about the Summit Challenge, go to http://www.ontothesummit.com

How To Lose Weight After Baby

Now that you've got your baby in your arms, everything is blissful... barring post natal depression. One problem. How do you get rid of the weight you gained from your pregnancy. You would have put on about twenty pounds if you were lucky. Many women put on more. The baby weighs eight to nine pounds at most. The placenta and water bag, maybe another one or two pounds. So how do you get rid of the other ten pounds?

The quick fix method of taking weight loss pills are out of the question if you are breastfeeding your baby. Whatever you eat or drink would pass into your milk, including whatever's in that weight loss pill. As for weight loss surgery, do you really want to go through that so soon after giving birth to your baby. Even then, a good doctor wouldn't agree to that surgery unless you've tried diet and exercise first.

You've got to move. Burn up those calories. You know the drill. Burn more calories than you consume and you lose weight. Take in more calories than you burn and you gain weight. You can start with simple exercises first to get your body in shape. I learned this one from the physiotherapist at the hospital the day after I gave birth to my son.

1. Lie flat on your back and bend your knees. Keep your feet flat on the ground (or bed) and your knees closed.
2. Slowly move your bent knees to your right until your right outer thigh rests against the ground. Your upper body is still facing the ceiling.
3. Then roll your knees upwards and down to the left, resting your left outer thigh against the ground.
4. Repeat.

The slow relaxing movements ease stiff joints and really soothe the post-labor backache.

Start off by watching your diet. Cut out the ice cream and other calorie laden junk food. Switch to plain water instead of sweetened drinks. Water has zero calories while a can of coke can have as much as 155 calories.

That knee rolling exercise wouldn't help you lose weight but walking would. Once you are well enough, take daily walks for thirty minutes each time. As you get fitter, speed up to a jog, and then a run. Running burns calories effectively. Personally, I prefer using a treadmill as I can see how many calories I burn. Besides, with a baby in the house, unless you have someone to watch over the baby while you are jogging, you'll have to keep an eye on the baby while you workout. Don't even think about leaving the baby alone at home while you are out. The worst accidents happen at home.

With a treadmill, you can park the baby in a cot within sight and run away the calories. Another way is to get a jogging stroller. That way, you can jog outdoors and wheel baby along.

You can find jogging strollers at http://www.babymusthaves.com/jogging-strollers.htm A great fitness video you can use to burn the calories is the Firm. Watch a sample of that video at http://www.home-weight-loss-programs.com/transfirmer.htm

Weight Loss - The DEW Method - Part 2

This is the second article in a three part series on using the DEW method of weight loss. Each article will focus on one letter in "DEW". Today we will discuss the "E" which stands for exercise.

I am going for the throat here, can you believe after the "D" word in part 1, that I am so bold as to suggest the "E" word. Again this shouldn't be news; you need to burn more calories that you take in if you want to shed the pounds.

The trick it to find something you enjoy doing and then don't over do it. DO NOT START a new exercise program without first consulting your doctor. Simple things are the best: walking, bike riding, swimming, jogging, Jane Fonda aerobic tapes, etc.

There is an old story about a man who lifted a calf each morning and then finally one day he lifted a cow (hint: the calf grew into a cow over time). Basically he did it in small increments each day until he built up the strength to lift the cow. For me it was walking, so I started just going around the block I lived on. I added an extra block every couple days or once a week. Before long I was walking a little over 3 miles around my neighborhood. So don't try to run a marathon your first time out. Start small and build, consistency is the key.

It is also a good idea to do a mixture of aerobic and strength training exercise. Wikipedia defines aerobic exercise as "any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate." This type of exercise is good for burning fat and building stamina. Mixing some strength training into your routine will make sure that once the pounds melt away what you are left with is worth admiring. Start small with a simple weight set or even house hold items of various weights and work on the major muscle groups - legs, arms, and abs. Exercises doesn't have to expensive or time consuming, just be a steady plodder, small increments over time.

This three part series is an expanded version of my original article The D.E.W method - how I lost 13 lbs.. I hope this information has been helpful to you and check out part 3 when we discuss the "W" which stands for water. A final reminder, before starting any diet or exercise program consult with your physician to determine what is right for you. Good luck and good health.

Simon Volk has been a contributing author for websites and is an acknowledged expert in the field of health and fitness. He can be found on the internet at the website: http://www.healthfitnessarticle.com

Fast Weight Loss Tips

Here in this article are a few fast weight loss tips which should help you get on the right path to losing weight successfully.

First up don't starve yourself. It may seem logical that if you eat as little as possible you will achieve fast weight loss but this isn't really the case, and nor is it safe.

It may result in initial quick weight loss but this will soon stop. The reason for this is that your body will sense it is being starved and so will slow your metabolism down to reserve more energy.

It will also inform your metabolism to burn muscle rather than fat which will increase your appetite to almost unbearable levels and thus causing an end to your diet. Once you go back to a regular eating routine you will find you gain weight quicker as your metabolism will still be working at a lower rate.

One piece of advice that is often ignored is to drink plenty of water. Water makes us feel more energetic and less sleepy but it also makes us feel fuller which is also a great benefit as it goes towards preventing you from snacking between meals.

Speeding up your metabolism is a great way of increasing the rate at which you lose weight. There is no need for pills though as there are several natural steps you can take to increase this.

They include eating more meals a day, keeping active, and making sure you eat breakfast ( this wakes your metabolism up for the day). You can find a few more tips on increasing your metabolism by reading Metabolism Boosters- Natural Ways To Boost Metabolism.

Many diets advise you to cut out certain food types such as protein or carbohydrates but this is something I would try to avoid. Every food group contains something which our body needs so by leaving out a certain food group our body will miss out on the benefits they provide.

A diet based around shifting calories not only has fast results but also doesn't require you to miss out on any food groups.

Thank you for reading these fast weight loss tips, now all you have to do is put them into practice.

To read more fast weight loss tips visit this webpage shifting calories.

Katie Turner lost 34 lbs after having her twins and you could too. To find out more click here.

Treadmill Weight Loss Tips

These treadmill weight loss tips are a great way to help you shed a few pounds and shape up. A treadmill is designed for the most natural form of exercise which is walking. You don't need any special skills to use these machines because if you can walk, you can exercise on a treadmill.

Treadmill weight loss is one of the most successful methods of losing weight. Just be consistent and work within your fat burning target range for 45 minutes or more per session at least 5 to 6 days per week.

If you are looking to shed unwanted pounds, implement a treadmill workout routine along with a sensible, healthy diet. The treadmill allows you the convenience of exercising in a safe, comfortable, climate controlled environment anytime day or night.

If you are just starting out, check with your doctor before you begin any exercise regime. When you begin, start at a nice, easy pace, do shorter workouts for a few weeks and increase the length and intensity as your fitness level improves.

The main thing to keep in mind is to keep your body moving for as long and fast as you can but still remain comfortable. The faster the pace the more calories you will burn. The more calories you burn, the more weight you will lose.

Regular exercise on a treadmill will increase your body's metabolism and make it work more efficiently to burn more fat. The best treadmill workout plan is one that becomes a daily habit, just like brushing your teeth.

If you do a treadmill workout routine everyday you don't have to think about it, and it becomes a good habit. It soon becomes part of your normal day and you look forward to it. Consistency is the key to success.

Here are some important tips to remember when walking:

Maintain a proper posture, keep you head up, relax your neck and look straight ahead.

Let your arms swing naturally at your side and loosely cup your hands.

Hold your tummy in and keep your hips relaxed and loose.

Take steps that are comfortable for you, not too short or too long.

Concentrate on your breathing. Try to breathe normally, taking in deep, smooth breaths.

A few good tips to help break the boredom while exercising on the treadmill are:

Listen to up beat music, books on tape or teaching tapes.

Read a book or magazine.

Chat with a friend on the treadmill next to you.

Watch yourself in the mirror to work on your posture and walking technique.

Watch your favorite talk show or sitcom.

Walking a treadmill to lose weight will consistently provide you with quality results and lasting benefits. It allows you to work at your own pace to burn calories effectively.

If you apply these treadmill weight loss tips they will have a positive impact on your weight loss as well as many other aspects of your life.

Copyright 2005 Treadmill Info.com All Rights Reserved.

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html

Taking a Weight Loss Dietary Supplement

A weight loss dietary supplement has different functions in helping aid weight loss. Some act as appetite suppressants to help users eat less, therefore have lesser calories to burn. Some act as thermogenics, increasing the body's metabolism, which means increasing its calorie-burning abilities, while some, on most occasions, support a combination of functions for speedier weight loss.

More doesn't mean more

Some people make the mistake of taking a weight loss dietary supplement above its recommended dosages. This not only futile because studies have shown that increasing dosages have very little effect on its efficacy, but more importantly can be very dangerous. While most weight loss dietary supplements have natural ingredients, that doesn't mean that more of it in your body is good. Dosages are given for that reason. Because the ingredients in the weight loss dietary supplement have undergone testing and have yielded to be most effective in particular potencies, anything less or in excess will negate the benefits that a particular weight loss dietary supplement has in general. You know that anything in excess is bad for you and that also applies even if you're taking more of the good stuff.

Buy safely

Apart from taking proper dosages, safeguard your health by buying only from licensed manufacturers and distributors. The weight loss industry is home to a lot of amazing products, and consequently, to those who want to cash in on the many who are eager to use these products. As such, counterfeit products might be circulating in your locality. To be sure, buy only from respectable drug stores and health food stores. Be wary also of weight loss dietary supplements that are extremely inexpensive. You may be tempted to buy them because of the savings you'll get but there's always a catch. And your health isn't something so easy to get back once you get caught.

Phillip England is a weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see http://www.theultimateweightlosssecret.com/secret

One Way To Diet For Losing Weight Extremely Fast

The diet you will take maybe weird considering the fact the more you eat the more weight you'll lose but its true. The reason having strange and bizarre combinations of ingredients that will allow you to starve each day unknowingly. However you have to note that this isn't a long term plan nor is it a nutritionally a very healthy one. On the other hand if you are extremely determined to lose weight, this is definitely not going to stop you.

Lets do a breakdown.

Monday - FRUITS DAY

Consume as much fruits as you want. Fruits are generally good for health. However, do avoid banana as banana contains quite a bit of carbohydrates. For drinks, try to stick to water. Yes water. However if you do want some other alternatives, unsweetened tea, coffee or some fruit juices would be ideal. Apart from that, you can take as much cabbage soup as you want.

Tuesday - Proper dinner day

Generally follow the same as Monday but leave out the fruit. However, cook as much vegetable dishes for your lunch for snack. Do keep the seasoning light though. In addition to that, do stay away from the peas and sweet corns etc. For dinner, keep yourself happy with a normal lump of carbohydrate. For instance, bread, a simple pasta or baked potato.

Wednesday - The difference

follow either Monday or Tuesday. However substitute fruits and carbohydrate for a nice lean meat dinner. Some recommended types of meat would be beef, chicken or fish.

Follow this cycle for the entire week and do it for awhile. You'll see the difference in a quick span of time. Let me warn you though, a huge dose of discipline is needed and should anything occur, stop and consult your doctor immediately.

Chng Siang Sheng is a leading enthusiast of weight loss programs, zapping calories, safe and easy weight loss and reducing your calorie intake. For more information and concrete strategies on healthy weight loss, please visit the extremely successful website at http://www.stayfithealthyweightloss.com

How to Lose Weight Fast - 3 Easy Ways

Your sister's wedding is next month and you look like a puffer fish. You need to get rid of the excess fat and love handles, fast. You know that fad diets that your friends have tried didn't work. As the matter of fact, they look even fatter after the diet wears off in like just a couple of days.

How to lose weight fast in time for the wedding? Get these easy tips and start a healthy lifestyle today and you will be looking good just in time for the big event with 3 easy methods!

#1 Healthy eating
As mentioned above, fad diets are "trash" diets. Please don't think that you will be able to live with them as a sustainable weight loss or maintenance plan, because most people simply can't, and it's just not healthy.

So the best solution is to give your eating habits a little adjustment. Simply adopt healthier eating habits. It's that easy. I don't mean that you are going to eat only greens, and nothing else.

Listen to this: You can eat almost anything that you like, but you got to learn to make better choices. For example, you can choose plain water over sugary drinks. You can have your favorite fish n chips meal, but how about requesting for more salad and less chips portion? As a gauge, use the size of your palm or fist to approximate the amount of food that you should eat. Remember, you don't have to starve; starving is definitely not the ideal way to a diet.

#2 "Cardio" Exercise
Maybe you have tried doing sit ups and you are stressed out at the lack of results. Although sit-ups do work your abdominal muscles, they are unable to remove any fat by themselves.

Want to have a flatter tummy? Try "cardio" exercises. Cardio exercises would refer to those forms of exercises that generally involve the movement of every part of your body. The point is to get your heart rate elevated.

Doing sit ups will just help you to build on your abdominal muscles, without removing the layer of fat. Activities like swimming and cycling are some of the more popular cardio exercises that people love as sports, not just exercises. Maybe it's time to give your self a day out and cycle around the neighborhood.

Want to do something simpler? How about walking? Walking is the safest and easiest form of cardio exercise. Walk for 30 minutes 3 times a week. But remember it helps to break a sweat if you want to shed weight fast.

#3 Good Fats vs. Bad Fats
Fats come in two categories: the "good" fats and the "bad" fats. Many people have the wrong idea about fats in general. Not all fats are that bad. If you completely remove these "good" fats, then your body's fat burning ability will be slowed. This will cause it to store fats easier and you may gain weight as a result.

Examples of good fats are Monosaturated and Polysaturated fats; these can be found in most nuts, avocados, olive oils, fish, etc.

Examples of bad fats are trans fats; you really want to avoid these, look for trans fats on the back of nutritional labels. Quick tip: even if the nutritional label doesn't say trans fats on it, if the ingredients include anything that is "partially hydrogenated" that's a huge red flag and you should try and avoid these foods. "Partially hydrogenated" is code word for trans fats.

Sean Bissell is a certified sports nutritionist providing easy diet tips at http://www.insiderdietsecrets.com. Interested in learning how to lose weight fast? Click Here to learn the secrets most dieters never know about losing weight for free.