• TIPS FOR WEIGHT LOSS

Weight Loss Dance

Did you know you can dance weight off? There’s no specific weight loss dance method, but as you can imagine there are multiple styles of dance that will do the trick. It’s best to choose one that you enjoy so that you’ll do it on a regular basis. Personally, I have participated in several and I loved them all, of course, I love to dance so that makes a difference. Dancing can be considered exercise, but I see it as fun.  Why not lose weight and have fun doing it?

One of the most fun types of dance you can do is Dance Dance Revolution, also known as DDR. Just in case you have never heard of DDR, it’s an interactive game. Mostly kids do it, however, adults get involved along with the kids or can play on their own. You just plug it in, get on your dance mat and use the colored arrows as a guide to do your dance steps. The best thing to do is start out easy and work your way up so that you can get used to it and so that you won’t look like a clod. This energetic dance game is used all over the world to help obese kids lose weight and as a family activity.

If you don’t want to go the game route there are plenty of other options, for example, what about a dance class. There are all kinds of dance classes you can take. One of the first dance classes I ever took was a belly dance class. It was tricky getting used to the music and the costumes seemed somewhat brief at first, but in time you get used to it and it turned out to be a great learning experience plus I lost 10 pounds in 5 weeks. Another added bonus was I made some of my money back from the classes by dancing with a team of girls at several Greek restaurants.

And if belly dancing doesn’t appeal to you there’s always Ballet, Tap, Jazz,  Aerobics and the ever popular, Ballroom dance. I have done all of these at one time or other and I must say I really did love them all, however, the most fun one was ball room. To sum up: ballet took the most discipline, tap helped me to get rhythm, jazz was exciting, and aerobics helped me lose the most weight, due to the intensity of it. The best thing to do is consider what your goal is and make a decision based on that.

Additionally, you can learn all the new trendy/line dances and practice them at home either when no one is at home or have a friend or family member join you. This way when you go to parties you can impress everyone with all the latest moves and be the life of the party. Somebody has to do it so why not you? Finally, all forms of dance can help you lose weight it just depends on which one you enjoy most and of course, your weight loss goals.

8 Easy Tips for Weight Loss Goals

Well planned weight loss goals keep you focused and motivated.  If you don’t have a plan or goals you most likely won’t succeed. Check out these 8 easy tips for weight loss goals and make the changes you’ve been wanting to make, but didn’t know how.

1. The first thing you want to do is aim for realistic weight loss, safe weight loss happens steadily over a period of time. Losing weight quickly is usually a sign of losing water weight or muscle instead of fat. A realistic goal would be 1-2 pounds a week, possibly 3 pounds at most.

2. Don’t try to do too much at once. Start with a few small goals so that you don’t overwhelm yourself and wind up giving up. Keep it doable so that you will stay in it for the long haul; taking it one step at a time.

3. Plan short term goals and long terms goals. Therefore, you will have daily (short term)goals and long term goals which encompass the big picture. For example, short term would be walking 20 minutes each day and long term would be preparing for a  walkathon.

4. Make the weight loss goals personal. They must be goals that you’re capable of, know your limitations. Take into consideration available time, fitness level, motivation and any health concerns you may have.

5. Choose a date. There must be a time set aside for you to begin or else you may procrastinate. Once you have set the date don’t change it for anything. You may have to change some things in your schedule to do this, but if you’re serious you will do it.

6. Take into account there will be setbacks. Every time you make lifestyle changes you may experience setbacks, it’s a fact of life, so you will need a strategy in place to overcome difficult situations.

7. Another important tip is to write it down. The more details you have the better. For instance when and where will you do it. How will you fit it into your daily routine? What do you need to do to get started?

8. Let’s not forget to evaluate and reassess. Review your goals and adjust them as needed. Be willing to change your weight loss goals if they’re not working as planned. Think about what worked and what didn’t. Maybe you started out small and are now ready to take on a bigger challenge.

These 8 easy tips for weight loss goals will help you focus on a plan that is successful. All you need to do now is go forward and implement. You can do it!

* Added note: To lose 1-2 pounds a week you will need to burn 500 -1000 calories more than you eat each day. You can do this by eating smaller portions, low-calorie foods and exercise. Changing your habits and making it a lifestyle change is one of the major keys to losing weight and keeping it off.

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Alcohol and Weight Loss

Alcohol and weight loss are they connected? Do you like to have the occasional drink now and then or do you drink like a fish? If you have a problem with gaining weight you most likely need to watch those alcohol calories that add up as fast as you guzzle them down. When you are on a you don’t have many calories to splurge with. So the bottom line is COUNT the calories that are in what you’re drinking if you can’t afford to drink them then don’t.

If you keep track of what you eat and drink you will have a much better chance of losing weight. If you’re binge drinking or binge eating this is where you can lose all the progress you’ve made. To do this a tad of discipline is needed especially when you’re at a party and you see a skinny person across the room drinking like there’s no tomorrow. And you wonder why they don’t get fat and you do. I’m sure you’ve done this before, I know, I used to do it too, but not anymore.

The thing is you shouldn’t be thinking about their weight anyway, but about yours. The sooner you do this the better. It isn’t good for anyone to compare themselves to others. Do what is best for you and keep the focus on you and YOUR weight loss program. What may work for someone else may not work for you, you need a personalized weight loss plan designed for you. And if alcohol fits into that plan then go ahead; relax, and have a drink.

It may take a little getting used to if you’ve been a heavy drinker to limit your intake of alcohol. Worse yet, you may find that you have a drinking problem when you try to limit it and can’t. In this case you need to seek professional help or think about a 12 step program such as Alcoholics Anonymous. The latter program is free and has helped many people to sober up and get their lives back under control and I’m sure many of them lost a few pounds as an added benefit.

If you don’t drink at all that’s great then you don’t have to worry about alcohol and weight loss. However, you may know someone who does, so it might be nice to share this information with them and help them out. Meanwhile, keep track of calories and do your best to stick to a weight loss program.

Vegetarian Weight Loss

Many people think that being a vegetarian will help them lose weight. Most likely this is because they think if you don’t eat meat, which has a lot of calories and usually fat, that you will automatically lose weight. The problem with this is that it isn’t true. Vegetarian weight loss is possible, but you still have to play by the rules which is a healthy diet, exercise and proper rest on a daily basis. If the only reason you want to be a vegetarian is to lose weight you could get disappointed.

Furthermore, if you stop eating meat and or dairy products you will still need to pay close attention to what you eat due to the absence of nutrients that will be missing in your diet from those food groups. Consequently, you will have to find other sources of protein, calcium and vitamin D, to name a few. And if you’re not careful you will opt to eat fast and easy foods which are high in fat such as cheese, peanut butter, nuts, chips, ice cream etc. In other words, you will need a vegetarian weight loss plan if you want to remain healthy when you begin to take away nutrients that your body requires.

To make the final decision it would be a good idea to know what type of vegetarian you want to be. There are several kinds of vegetarians. Some of the major vegetarian categories include :

* vegan: eats only food from plant sources

* lacto-vegetarian: eats dairy products; no eggs or meat

* ovo-vegetaria: eats eggs; no meat

* lacto-ovo vegetaria: eats dairy and egg products; no meat

This list is just the tip of the iceberg, there are all kinds of vegetarians diets to choose from, so if none of these appeal to you, do some research and come up with one that works. As long as it’s healthy and you get what you need to maintain good health that’s what matters.

It also helps to ease into it it by eliminating meat or dairy one meal at a time. Breakfast is a good meal to start with since there are so many healthy cereals on the market why not eat cereal instead of eggs or meat. Then you can do a no meat lunch a few days a week until you finally work your way up to dinner which typically has a meat item as the main course. And before you know it every meal you eat will be vegetarian and you’ll wonder why those foods were ever necessary.

However, if you’re already a vegetarian, depending on how long you’ve been one, then you already know about vegetarian weight loss and that you can still gain weight if you don’t watch what you eat and  exercise regularly. Nevertheless, I do believe that you stand a better chance of losing weight and keeping it off with a meatless diet, but only if you have a vegetarian weight loss plan and stick with it

Of course, you can always try it out and if you don’t like it then switch back, there’s nothing wrong with that. In the meantime, share your thoughts with a friend and maybe a little feedback will be just what you need to move forward one way or the other.

Weight Loss Stretch Marks

I know this isn’t a favorite topic, but weight loss stretch marks can be an issue of concern. Therefore, it can’t hurt to impart a bit of knowledge about what can be done to prevent, cover, diminish or get rid of these unsightly scars that can make us self-conscious.

Stretch marks are created when a person loses or gains weight causing the skin to stretch and lose elasticity. Usually they appear in the most common areas of weight gain such as the stomach, thighs,hips, upper arms, breasts and lower back. They start out a reddish or purple color and fade with time to a shade that’s closer to your own skin tone.

First of all, let’s look at some ways you can prevent stretch marks from occurring. The best thing you can do is lose or gain weight slowly. Proper hydration is key as well, consuming enough water can greatly reduce the possibility of stretch marks. Next use a good moisturizing skin cream/ lotion that contains vitamin E, vitamin A and cocoa butter. Additionally, a sensible diet is in order with plenty of fresh fruits and vegetables. The genetic factor also plays a major role as to whether you get stretch marks, even so, these tips can make a difference.

If you want to cover stretch marks there’s a couple of ways to do this. One is to use make-up matched to your skin tone or possibly a shade darker. Keep in mind if it’s hot enough to make you sweat, you’ll need a water-resistant product for best results. Also sunless tanning treatments lotions/sprays are quite effective. Note I said sunless, stretch marks will not tan since the skin is scar tissue. There’s no tried and true way to make them disappear, but these methods are effective short term and can help you feel better about how you look especially for special occasions.

You can also receive treatment for stretch marks from weight loss with surgical methods. A popular one is laser surgery where they will either remove or lessen the stretch marks by concentrating a beam of light across the scar tissue which removes layers of skin. This will require a series of treatments. Another way is dermabrasion where the skin is sanded down or buffed; no chemicals used. Or if you prefer a chemical peel can be done which isn’t as aggressive as the sanding method.

Naturally, the best plan would be to maintain a healthy weight and avoid excessive weight gain or loss. On the other hand, if you’ve had weight management issues beyond your control these tips will help you decide what type of action to take if any.

Sleep and Weight Loss

Did you know that sleep loss can increase hunger and affect your metabolism in a way that makes weight loss even harder than it is? Therefore, you might want to add better sleep to your agenda along with good eating habits and exercise. Now that you know sleep and weight loss are related you can do something about it. First of all you need to find out why you’re losing sleep and what you can do to prevent it.

These are some of the top reasons we lose sleep, see if any of them pertain to you:

1. Caffeine

2. Light

3. Noise

4. Eating too close to bed time

5. Illness

6. Stress or anxiety

7. Alcohol

8. Depression

9. Hectic schedule

10. Stimulant medications ( diet pills, allergy or cold remedies etc.)

Most people don’t consider sleep and weight loss a factor when they’re trying to lose weight simply because it isn’t mentioned like dieting and exercise is. We all know that large portions, too much junk food and not enough activity are major contributions due to all the attention placed on these issues. With this new found knowledge you need to make an effort to find out the reasons you lose sleep and do something about it.

So far we’ve talked about what not to do. Now let’s find out what we CAN do. First of all it should be a no brainer but here you go: Eat a healthy diet. I know you hear this everyday, but do you do it? Here’s another good tip: Exercise regularly, 3-4 times a week and do it well before bedtime.  I like this one: Do something that relaxes you just before going to bed like listen to calming music, take a warm bath, or do some light reading. And don’t forget to  create a peaceful sleep environment, darken the room and make sure the room temperature is comfortable. Last, but not least, give yourself more sleep time instead of trying to fit in more activity.

Not enough sleep could be why so many Americans are over weight. Getting enough sleep is not the only answer, but it is part of the solution along with healthy eating and a fitness program. Most people need between 7 to 9 hours of sleep, some more some less, but few of us get the minimum 7. For best results  we should prepare ahead of time and set a regular time to go to bed.

Of course, there will be times you can’t get to bed early and you’ll lose sleep. You just can’t let it become a habit, sleep and weight loss are related so you need to commit to a nightly sleep routine no matter what. This might be the way that you lose the weight you’ve been wanting to lose for a years and haven’t been able to do it. And the best part is, sleep is FREE! Fighting fat with sleep, who would have thought?

Walking and Weight Loss

If you like to take walks and wonder if walking can help you lose weight the answer is YES! Walking is fun, easy and FREE, you don’t have to pay to walk. You can go to the mall, the park, around the block or wherever you want. Walking and weight loss loss go hand in hand like they were made for each other and it’s so simple and convenient anyone can do it.

You might be wondering how much you have to walk to lose weight. If you walk 60 minutes a day you can shed a few unwanted pounds. You may need to start out easy and work your way up and that’s Ok. I started with 20 minute walks at a comfortable pace and gradually increased and within 30 days I was up to the full hour. If you like you can split it up 30 minutes in the a.m. and 30 in the p.m.

Another way to get in walk time is to park a little further away from your destination like when you go shopping. Every day I find myself looking for opportunities to walk no matter where I am or what I’m doing. And you can too.

Now, let’s look at what you need to prepare for your walk. First of all make sure you have proper shoes and comfortable clothing. The shoes need to fit well and be a half size larger than your dress shoes so that your feet can expand. A comfortable running shoe would be ideal. Similarly, your clothing should be loose fitting and in layers so that you can shed some if need be. Also be sure to invest in some high tech fiber socks to keep your feet dry and blister free. This is NOT a no pain, no gain form of exercise.

We don’t want pain we want results right? Would you like a motivational tip on how to really step up your walking and weight loss results? Get ready this is it: WALK UPHILL! If you have a treadmill that has an incline feature use it or go outside and find a few hills. Walking uphill can increase your calorie burn by 10% for each degree of incline. That’s a Wow!

Want another good tip? Well, here it is. If you have joint problems, walk slower, a slow to moderate pace is easier on the joints than a fast paced beat the pavement walk. The bottom line is just walk, get out there and do it and do it consistently. Walking  and weight loss has to become a lifestyle for it to work.  It can’t be a hit and miss thing. No excuses now go for it!

DO YOU HAVE PROPER SHOES FOR WALKING?

Natural Weight Loss Plan

First let me say what a natural weight loss plan isn’t. It isn’t a plan that uses caffeine, drugs or fad diets. A natural weight loss plan is a healthy plan, one that comes naturally. To lose weight naturally will you need to retrain yourself to eat less and exercise more. This will help you to make it a permanent lifestyle change, not a yo-yo up and down lose weight, gain weight system that’s self defeating. It may seem easier to rely on stimulants that suppress the appetite, but in the long run the weight loss is temporary and you’re right back where you started from. Natural weight loss is by far the best and safest way to lose weight.

To do this you need a healthy diet and an exercise program that you enjoy. The next step would be to set a goal and make sure that the weight loss goal is specific and attainable.  For example, don’t say I’m going to lose SOME weight, but instead say “I’m going to lose 10 pounds this month.” This would be a specific goal that’s attainable. Now, write it down. It has been said that if you write a goal down you’re more likely to reach it.

It would be a good idea to do some research on diet information so that you can design a personalized diet. You can find everything you need to know online; calorie charts, low fat diet, low carb diet, no carb diet, high protein diet, low protein diet, all the diet plans are but a few clicks away. Gather the info and come up with a natural weight loss plan that works. Make sure you double check all the facts so that it will be a safe and healthy diet. Whatever you do don’t fall for quick weight loss scams they can be dangerous.

Remember, safe is best. To give you an idea of what to look for, a healthy diet would include fresh fruits and vegatables, whole grains and smaller portions. A reduction in calorie intake will be in order as well, something like 500 less calories a day would be a safe start. And of course cut back on fatty foods; a no brainer. It’s also helpful to increase your intake of fiber and drink plenty of water which should begin to take the place of soft drinks. Finally, one of the best things you can do is eat slowly, chew, chew and chew some more, chew each mouthful at least 20 times, no kidding try it.

Naturally, it will take time for a natural weight loss plan to work, but if you’re faithful in following it, it will give you the results you’ve been longing for. Losing weight slowly is the best and safest plan there is. So what are you waiting for there’s no time like the present to get started!

*Note: It’s also a good idea to take a multi-vitamin supplement.

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