I have managed to come up with a few reasons why diets fail. It is hard to lose weight and feel deprive of favorite “sinful” foods. So ladies, read on to find out how to avoid the common pitfalls of falling off the wagon of achieving weight loss goals.
Most weight loss diets fail because of its long-term duration. Long-term goals permit room to slip and fail. It can be difficult when you fail to keep yourself from eating “forbidden foods” for a course of one year. You may tend to get discouraged over a minor slip such as having a cake for dessert when you intend to eat whole grain and unprocessed food.
Sticking to your long-term goals can be deceptively difficult. Say, you plan to have a low fat, fiber-rich diet. One day you just find yourself gorging on rich, moist cake and chugged it down with a cup of cappuccino. You may then totally drop your healthy eating plan. To avoid that kind of thinking, commit to eating well for a fixed amount of time that you’re 100 percent confident you can manage, even if it’s just a few days.
When you do reach your short-term goal date, then you can start over. This establishes the notion that you can be successful and allows you a chance to see that you are actually following your goals, thus makes you feel better and reinforces your desire to continue.
Find meaningful motivation
Most of us hate to admit the fact that we intend to lose weight to look good secondary to being healthy. Chances are, the superficial motivation is unlikely help you stick with it in the long run.
The easiest solution to gain more meaningful motivation is to arm yourself with additional motivators. Keep a daily journal to monitor your progress and any improvements on the quality of your life and health. It is a powerful motivation that keeps you going. Record your body measurements, weight, sleep quality, mood and symptoms of sickness that were relieved by exercise.
Move on after a mistake
Don’t dwell on blunders that you commit. It is not an obstacle to reach your fitness goals. Let’s say you overindulged one time so what is your next step? Move on and get back on track. Giving in to your “sinful” indulgence can help you reach your goals. Just don’t abuse it by eating anything you want everyday and exercise at the same time. One meal does not define your diet so don’t assume that you have failed or fallen off the wagon.
Here is a simple suggestion. Follow up any “cheat” meal with at least five healthy meals and desserts. It will reinforce that you will eat right more than 85 percent of the time.
Break the fast!
We are talking about getting a right meal to break the fast. Sure, you’ve heard this advice before. Breakfast is the first very important meal of the day. It makes sense to choose healthier foods during breakfast when you slept for six to eight hours without any food at all. Your body burns calories even at rest and sleep. Your body is essentially running on fumes by the time you get to work. You will then make poor food choices by eating whatever is conveniently within reach including high sugared donuts and other quickly digested simple carbohydrates.
Restock your shelves
Do you find yourself going out late at night and order your favorite fast food in a drive through? You may be satisfying your craving yet pile on pounds of excess fats. The strategy is very simple, why don’t you restock your fridge with healthier food. When you have a craving attack, you tend to munch on fiber rich and blood sugar friendly foods. Toss out junk food and don’t buy them when you buy groceries. Stock your fridge with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work.
Know what you are eating
Know what you are eating. Don’t merely eat foods because they look good and you feel like eating it. Junk foods fortified with fiber are still junk foods. Eat them sparingly if you must eat them. Make up for eating high calorie and empty food with healthier snacks on succeeding says.
Beware of hunger impostors
Don’t you know that hunger can sometimes is thirst? You may think that you eel hungry after a meal. Reach for a big glass of water and wait for a certain period of time to check if you are still hungry. Aim to make smart choices when it comes foods to eat when you are super hungry. When you have a craving for sweets, try to think of eating a high protein meal instead. If it does not sound good for you then your brain is playing tricks to you.
Hunger impostors can be driven away by a change your environment. Go out for a walk or stretch at your desk. Physical activity can fend off hunger by several hours. Know when you’re hungry and be smarter to know when you are not hungry.
I hope this article enlightens and motivates you to do better on your weight loss or fitness goals.
Women who have shapely behind are either gifted because of genetics or keep a regular butt exercise routine to achieve the look. Celebrities namely Jennifer Lopez, Beyonce Knowles, Shakira, and Kim Kardashian draw attention to their shapely figure including a little larger butt.
Here is your guide to maximize the shape of your buttocks.
Step 1 - Build muscles
Your butt can be made rounder and bigger by modifying the shape of the muscles in it.
The squat exercise is your ultimate butt-expanding move. It not only dramatically increases the size of your butt, but it will also improve the shape of your legs. The result is a more proportioned look you always wanted. Be careful to follow the proper execution of the squat to avoid back injury.
Do kick backs where you stand on one leg. The leg, which is off the ground, is kicked back until you feel your butt squeeze into a bubble. Repeat 10 times and switch. To add resistance, use ankle weights or cables.
Step 2. Adjust your body weight
The size of our body largely depends on your natural body type. Genetics influence your body shape thus the need for you to determine where the excess fat is stored first?
If the excess body weight stored as fat tends to go to the butt and hip area, you should gain a little more weight to help fill the other parts.
If fat is stored in your arms, stomach, or back first, you should lose weight to make your body more petite in relation to your butt. Your butt will definitely look bigger. This case is especially true if you carry extra weight on your waistline.
Step 3. Wear the right clothing.
Finding the right cut of clothes can either make your butt look bigger or flat. Shop carefully and look for the right clothes especially jeans that are cut in a way to emphasize your buttocks. This kind of butt flattering jeans contains spandex in the blend so that the denim “hugs” your butt thus supporting it and emphasizing its distinction from the thighs. The waistline should be a snug fit and can go as low as it can go without that “muffin top” look or showing a “plumber’s crack”. You may want to purchase undergarments tailored with the shape of your butt padding.
Step 4. Stick your butt out.
The act of arching your back and throwing your shoulders back can make your butt look larger. Your butt will look prominent as well as slimming down your torso and widen your chest. Sticking your butt out when walking is important for good posture, strengthening your core muscles as they fully support your spine. Be mindful, however, not to overdo it by over arching your back. The last thing you want to have is back problems.
Good luck on your goal to have a bigger butt. Don’t forget that commitment goes a long way.
Here are simple moves you can do right at home. This total body work out offers a basic routine that targets the entire body. Exercise your chest, back, shoulders, arms, legs and abs in a short period of time. This is perfect for stay-at-home women who are familiar with basic strength moves yet seeks to do a simple home workout.
A word of precaution: seek medical advice before attempting any work out most especially if you have any injuries, illnesses or other conditions, and change any exercise that causes pain or discomfort.
Prepare your equipments before you embark our total body home work out. you need a barbell, dumb bells of various weights, an exercise ball, a weight bench, and an exercise mat.
Detailed instructions for each exercise can be found below (click on pictures and links).
• Warm up with 5 minutes of light cardio, or warm-up versions of each exercise.
• Beginners: Start with no weight for 1 set of 14 to 16 reps, or try a beginner workout.
• Intermediate/Advanced: Do 2 to 3 sets of 10 to 12 reps with enough weight so that you can only complete the desired number of reps.
Bench Press
Lie on a bench, step or floor, and hold a medium-heavy barbell straight up over your chest. Bend your elbows and lower the weight until elbows are at 90 degrees. Press back up and repeat.
Target muscle: Chest
Lateral Raise
Hold light-medium dumbbells and, keeping elbows slightly bent, lift arms out to the sides to shoulder level. Lower and repeat.
Target muscles: Shoulders
Barbell Row
Hold a medium-heavy barbell and tip forward to 45 degrees, keeping your back flat. Squeeze back to pull the weight in towards the belly. Lower and repeat.
Target muscle: Back
Back Extension
Lie face down and squeeze the lower back to lift your chest a few inches off the floor. Lower and repeat.
Target muscle: lower back
Hammer Curls
Holding medium-heavy dumbbells, perform hammer curls with your palms facing each other. For added intensity, stand on one leg for a balance challenge, switching legs with each set.
Target muscle: Biceps
Kickbacks
Bend forward, keeping back flat and abs in, and hold light-medium weights, elbows bent. Straighten the elbows to engage the triceps. Lower and repeat.
Target muscle: Triceps
Deadlifts
Stand with feet hip-width apart, and hold weights in front of your thighs. Tip from the hips and lower weights towards the floor, keeipng your back flat and shoulders back. Return to start and repeat.
Target muscles: Glutes, hamstrings, and back
Static Lunge
Stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind the toe. Lift back up and repeat before switching sides.
Target muscles: Quads, hamstrings, glutes
Squats
Place a medium-heavy barbell on the upper back/shoulders or hold dumbbells in either hand. Bend the knees and lower into a squat, knees behind the toes. Push back to start and repeat.
Target muscles: Quads, hamstrings, glutes
Ball Crunch
Lie down with the exercise ball under the lower/mid-back. Squeeze the abs to lift the shoulders off the ball in a crunch. Lower and repeat.
Target muscle: Abs
Bicycle
Lie on the floor and bring the knees into the chest. Straighten the right leg as you twist the body, bringing the right elbow towards the left knee. Repeat on the other side in a cycling motion.
Don’t blame on your sluggish calorie-churning metabolism for your weight. Metabolism is the sum of everything your body does. Every time you feed your body, enzymes in your body’s cells break down the food and convert it into energy that keeps your heart beating, your mind working, and your body moving. You burn more calories the faster your metabolism runs. The more calories you burn, the easier it is to lose pounds. The nicest part of metabolism is that you can make it work harder 24 hours a day.
Our bodies hum along at a preset speed determined by genetics and gender but there’s plenty of room to boost it. An author of The Metabolism Advantage, John Berardi, confirms that metabolic rate can be controlled. “You can’t affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories daily by exercising properly and eating right.” Most of all, keep you body guessing on what exercise routine you do to help keep it at its optimal level.
Make simple changes on your routine. Get to know tips from the help of leading experts who came up with the round-the clock, turn-up-the-burn strategy along with new moves that will propel your metabolism into high gear.
1. Eat a hearty breakfast.
Aim to have breakfast every single day. When your body is in starvation mode the whole night when you are sleeping, your metabolism slows down to conserve energy. A study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. A similar study published in the same journal had volunteers who reported regularly skipping breakfast. It placed the volunteers at the risk of obesity 4.5 times compared to those who took the time to eat.
Food choices for breakfast should be slow to digest and make you feel fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats. You can have an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega 3-loaded fish oil.
2. Java power
Who can say no to a hot cup of java? A study published in the Physiology & Behavior journal found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing. A soothing cup of coffee is more than a drink. It is a natural metabolism booster.
3. Guzzle your water cold
University of Utah conducted a study where volunteers drank eight to 12-ounces glasses of water per day. Results showed that the volunteers had higher metabolic rates than those who limit water intake to only 4 glasses per day. It is believed that your body may burn a few calories heating the cold water to your core temperature. The extra calories burn from drinking a single glass may not count too much but the habit of drinking enough water will add up to pounds lost with practically zero additional effort.
4. Lunch high in protein
Protein helps build and maintain lean muscle mass. Incorporating protein in every meal, along with a muscle building program, helps burn more calories than fat does, even at rest. Target to have about 30 grams of protein at each meal to realistically boost building of muscles.
5. Sip green tea
Brewed green tea contains a plant compound called ECGC promoting fat burning. People who consumed the equivalent of three or five cups a day for 12 weeks decreased their body weight by 4.6 percent. Other studies confirm that consuming two to four cups of green tea per day maximizes burning of an extra 50 calories. It translates into about five pounds per year. Green tea is by far a close thing to a metabolism potion.
Tip
Let tea leaves steep for a good three minutes and drink it while it’s still hot to achieve a maximum effect.
6. Healthy dairy versus processed food for snack
Overcome the seductive power of French fries and other sinful processed foods with dairy products such as healthy yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which removes fat as waste. Supplements do not render the same effect unlike dairy products.
7. Mix things up with intervals
Who does not want a short but intense workout. Step up your intensity and burn the same number of calories in less time. A study in Australia had female volunteers rode stationary bicycles for 40 minutes at a steady pace for 20 minutes of intervals. They alternated eight seconds of sprints and 12 seconds of easy pedaling. By the end of the 15-week study, those who incorporated the sprints into their cardio work out had lost three times as much as body fat, compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles. Try to ramp things up to rev up your metabolism. Start by doing three sets of eight-second sprints, with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.
8. Take it slow
It does not look easy but it is definitely worth doing. When you strength train, count to 3 as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells-you need to use weights that are heavy enough that you struggle to complete the final few reps.
9. Pop the good ‘ol pills
The combination of regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes. A report on a study published in the American Journal of Clinical Nutrition had volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, all volunteers lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.
10. Hit the sack early.
The less hours you sleep, the more likely you will retain stubborn fat. The lesser number hours of sleep can throw off amounts of leptin and ghrelin hormones that help regulate energy use and appetite-that your body produces. Researchers at Stanford University found that people who slept less than 7.5 hours per night experienced an increase in their body mass index. Sleep more to make sure you get at least eight hours of rest.
Kickbacks
Deadlifts
Static Lunge
Squats
Ball Crunch
Lie on the floor and bring the knees into the chest. Straighten the right leg as you twist the body, bringing the right elbow towards the left knee. Repeat on the other side in a cycling motion.
Behavior journal found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing. A soothing cup of coffee is more than a drink. It is a natural metabolism booster.
Brewed green tea contains a plant compound called ECGC promoting fat burning. People who consumed the equivalent of three or five cups a day for 12 weeks decreased their body weight by 4.6 percent. Other studies confirm that consuming two to four cups of green tea per day maximizes burning of an extra 50 calories. It translates into about five pounds per year. Green tea is by far a close thing to a metabolism potion.