10 of the Best Weight Loss Secrets
By Joe Rogers, Jr. 1. Thinking: If you are going to have any kind of success withlosing weight, it is important keep a good attitude. Don’t thinkabout it as “diet”. Think of it in terms of a lifestyle change. Everytime I go on a diet, I keep thinking, “Well when I’m done, thenI’ll be able to have a few donuts!”. What needs to change is yourthinking. You need to change your action. You won’t have to startrunning marathons or swear off chocolate. Be kind to yourself. Thisway, when, not if, you cheat a little, you can get right back at itthe next day. 2. Physical Activity: When I was 40 pounds overweight, there was noway I was getting on a treadmill. I had to start off slowly. Briskwalks. Swimming. Low impact cardio. Things like that. My knees werenot going to deal with a 5 mile run. So keep it cool at first. Goeasy. Just do something to get your heart pumping. You’ll be amazedat how good it feels and soon you’ll be craving the workout insteadof that bag of chips. Always check with your doctor before you startany kind of exercise program. 3. Plan Ahead: When are you planning on doing this? We only get 24hours a day. I can say that actually getting to the gym is more thanhalf the battle. Think ahead. Plan your day around your workout. Notthe other way around. Will you get up in the morning? Will you beworking with a trainer? Will you go during lunch or after work? Thischange in attitude is going to take some effort and planning inadvance. I like going to the gym even tho I love the fresh air. I canworkout while I get some reading done. I never have enough time toread everything. Riding my bike on the city streets while reading isjust not going to keep me healthy. Do you really need to see thatshow or that game that’s on tonight? The gym has a million TVs. Nofair missing the playoffs now. The same planning goes into meals. Shopping lists and menus aregoing to require more attention too. DO NOT go to the supermarketwith a vague idea of what you are going to do to meet that weightloss goal. Cook meals in advance and wrap them up for quick healthymeals for when you’re in a hurry. 4. What Not to Eat: Cut out all processed and packaged foods. Basically, stay with fresh produce. Does it go without saying?Probably not. Avoid sugar and sugar related products. Go for an applewith Peanut Butter for a sugar fix. If you’re not sure what sweetsare good for you, then just do away with the white stuff, whitesugar, white bread, white rice, potatoes etc. 5. Dairy products are insanely high in fat. I’ve heard you can trythe reduced fat variety. I personally don’t care for it. But then I’mnot a real big fan of dairy. Some others say find the Low Fat tastesbetter than the no fat variety and is more satisfying so you aren’tcraving for more later. Alcohol is also best avoided as this is normally quite high incalories and can lead to dehydration. 6. Portions: Open up your hand. Fit your portion in your palm. Morethan that is too much. The other rule of thumb is about 200-300calories per meal. Men? We get a little more (as long as you arehitting the gym regularly). 7. Frequency: 3 meals a day is not going to cut it. However, becausewe are eating smaller portions, we get to eat small meals 5 times aday. Space them out over every 3 hours. Do not skip a meal. Eat a little a lot. No eating 3 hours beforebedtime. That’s just one bad habit that must go. Frequency is suchso that you stop feeling hungry. Your weight loss will be reached. 8. Dehydration: Drink water. THIS ONE IS IMPORTANT. Drink water. Atleast 8 glasses. If you are thirsty then you are too late. Thismeans that you are dehydrated. Drinking water will help to keep yourenergy levels up. You will also be eliminating toxins which can makeyou feel tired and worn out. 9. Brain Wash your Metabolic Rate: Okay. So we’re eating 5 smallmeals of around 200-300 calories for 3 days. Now, increase yourcaloric intake slightly for each meal around the fourth day. If yourbody goes into starvation mode, then it will begin lowering yourmetabolism to adjust to the reduced intake. 10. The Buddy System: It worked at Summer Camp. It will work here.Besides, misery loves company, right? But seriously, your weightloss regime and exercise program will be more fun and you can helpeach other stay on target. 11. Thinking: Yeah I know. I already said this one at the top. Thinkof this as a bonus step. I put this back in here because it soimportant. It bears repeating. Your attitude is the cornerstone of your successful weight lossprogram. Inch by inch it’s a cinch. One day at a time. Go for thelittle victories. You are not the first to go through this. You cando it too. By using these tips you will be able to achieve long term andcontrolled weight loss without feeling hungry or deprived. Joe Rogers, Jr. has lost 40 pounds and kept if off for over 5 years. 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