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Why You're Not Losing Weight

If you've been adhering to a strict healthy eating and fitness plan for a while but are failing to see the results, it may be time take a look at what is sabotaging your success. From dieting blunders to physical factors, check out the top 10 reasons why you're not losing weight.

You overcompensate for exercise

Many of us are familiar with the temptation to reward our workouts with an edible treat (well, you've just burned off all those calories, right?), however, it may be that by increasing your calorie intake to fuel or reward your sessions you are actually undoing all the hard work of your workout. In fact, as we often overestimate the calories we burn through exercise, you may even be taking in more than you have actually worked off, leading to weight gain rather than loss.

You're not getting enough sleep

You may think that cutting back on sleep to make time for a workout is great for your health and fitness, however not getting enough sleep could actually minimize the benefits of exercise and cause you to gain weight. Not only does sleep deprivation affect exercise performance and endurance, but it slows down your metabolism, increases appetite and makes you more likely to give in to your cravings. Furthermore, lack of sleep can increase stress levels, which can contribute to weight gain.

You're drinking too many sugary drinks

You watch what you eat, cut back on fatty foods and don't snack between meals, but have you considered the amount of calories you may be drinking every day? While we all know the main calorie culprit when it comes to our drinks is alcohol, you should also consider the calories in fruit juice, smoothies, soft drinks and many hot drinks. Every calorie counts towards your daily intake, so don't forget about the liquid ones!

You're eating large portions

If you're eating low fat, healthy meals but are still not losing weight, it may be worth looking at your portion sizes. While you may think that you're only eating three meals a day, with the increasing portion sizes many of us consume you could actually be eating the equivalent of six or more standard serving sizes each day. It is worth remembering that although the food you're eating may be healthy, it should still be eaten in moderation, as eating too much of anything will cause you to gain weight.

You're eating too little

While eating too much food can cause you to gain weight, eating too little can also make it surprisingly difficult to shed those pounds. Your body has a natural instinct to protect itself so when it is not given an adequate amount of food it will automatically go into starvation mode, causing the metabolism to slow down and the body to hoard fat and calories. As a result of this it will become much more difficult for you to lose weight.

You're not consistent

Perhaps even worse for your metabolism and waistline than eating too much or too little is flitting regularly between the two extremes. If you constantly take up and abandon faddy diets or go through a process of starving yourself one minute and bingeing the next, you will play havoc with your metabolism and cause your body to store more fat. As eating too little causes the metabolism to slow down, following this period with a binge will cause your body to quickly pile on the pounds.

You don't vary your workouts

If you've fallen into a rut with your exercise routine, you may no longer be getting the most out of your workouts. Not only can doing the same exercise activities over and over cause boredom to set in - which will make you less motivated and more likely to skip your workout - but it will also diminish the intensity and results of your training. As your body becomes more efficient at a certain activity you will no longer need to work as hard at it, meaning that you will burn off fewer calories.

You don't need to lose weight

With the growing obesity problem in many parts of the world, it seems as though everybody wants to lose weight. However, although it is a fact that many people do need to shed the pounds, you may not be one of them. Rather than striving for an unrealistic body shape (and remember the lighter you are, the more difficult it will be to shed those pounds), ask yourself - and your doctor - honestly if there are medical reasons you need to lose weight. If not, it may be time to ditch the diet and start giving your self-esteem a workout instead.

Your weight isn't a true reflection of body fat

Many people obsess over their weight as a way of measuring how much body fat they have lost or gained. However, while a set of scales will tell you your weight, it will not tell you how much of that is fat, muscle or water, and therefore is not an accurate representation of fat loss. For instance, gaining muscle through a new fitness routine can slow down weight loss, as can fluid retention. For a more accurate indication of your body fat levels, try tracking changes in your measurements and the fit of your clothes, or get your body fat measured.

You have a medical condition

Many medical conditions such as polycystic ovary syndrome (PCOS), thyroid problems and hormonal imbalances can cause you to gain weight and make it very difficult to lose excess pounds. Also, hidden food allergies or intolerances can make it difficult to lose weight. Furthermore, while your medical condition itself may not cause weight gain, the side effects of certain medications may pile on the pounds, so make sure to speak to your doctor about this if you are struggling to lose weight.

http://www.huffingtonpost.co.uk/realbuzzcom/why-am-i-not-losing-weight_b_4062131.html

10 Super Foods to Eat to Lose Weight

What are the foods you need to eat to lose weight? Weight loss isn't just about what you shouldn't eat but it's also on what you should eat. You don't want to starve yourself but develop healthy eating habits which will last you for the rest of your life. This is precisely what this article is about.

10 Super Foods To Eat to Achieve a Fast Fat Loss

1. Eggs - This is the premium source of protein. The protein is located in the egg whites while the yolk has other beneficial ingredients. You should note that the yolk is also rich in cholesterol so don't overeat it. However, eggs as a whole are very healthy. Eggs are also a high satiety food which means that they fill you up for a long time.

2. Tuna - Another rich source of lean protein, tuna fish is great because it has a lot of Omega-3 fish fat. I love eating tuna with my salad as a I get a well rounded meal which isn't heavy but refreshing.

3. Nuts, almonds, and seeds - Sources of high quality good fats and protein, these can be the perfect add-on to any yogurt, salad, or just as a snack by themselves. I love walnuts and Brazilian nuts above all others.

4. Another super food to eat to lose weight are berries of all kinds. I especially love cranberries and blueberries as they are rich in antioxidants, exquisitely tasty, and are great add-ons to my cereal or yogurt. These can help you avoid succumbing to sweet and unhealthy snacks.

5. Broccoli - Rich in folate acid, Vitamin C, and antioxidants, broccoli is a low calorie, highly nutritious vegetable.

6. Apples - This fruit is high in fiber and water and is the perfect snack. It's so easy to carry around that you can take it to work, school, or wherever you go.

7. Whole grain foods such as wholemeal bread, wild rice, and oatmeal are rich in fiber and can make you feel full for hours. These are also excellent sources of energy and are perfect to eat 2-3 hours before a workout to make the most of it.

8. Water - Okay, so water isn't exactly food, but keeping hydrated is so important that I had to put it in. Water not only helps the body function as it should, it also helps to keep it clean from within. I recommend 8 glasses of water each day at a minimum.

9. Olive oil - The premium source of good fats, olive oil is a key ingredient in my diet and a super food like no other. It is rich in antioxidants and has too many benefits to write them all here. One spoon of high quality olive oil each day is excellent for any weight loss effort.

10. Bananas - Although this fruit is rich in calories, it is also a great source of energy and is perfect just before a workout. Bananas are also high satiety foods so they're excellent to ward off hunger and prevent overeating.

Incorporate these 10 super foods into your diet and you will lose more weight. Now you know which foods to eat to lose weight. Begin the process today.

http://alemlih.blogspot.co.uk/2013/10/10-super-foods-to-eat-to-lose-weight.html

6 simple swaps for effortless weight loss

Cutting calories may seem like the simplest way to shed pounds, but sustainable weight control is far more complicated than simple subtractions. According to recent reports, only 19 percent of those who are trying to lose weight even keep track of calories, and just 9 percent say it would be the easiest thing for them to do on a regular basis. 

My clients agree, and that’s okay. The truth is, the quality of what you eat, your overall nutrient intake, and choosing foods that help you shrink, while still feeling energized, nourished, and satisfied, are the keys to long-term success. 

The six swaps below fit the bill. Each allows you to instantly slash calories, while upping your intake of vitamins, minerals, antioxidants, and filling fiber. And, in some cases, you can even eat the same quantity of food. Put these trade-outs into action today, for easy breezy, delicious (and counting-free) results.

Health.com: 25 Fattening Foods You Should Never Eat

Spread avocado on your whole grain toast in place of butter
1 tablespoon butter = 102 calories
1 tablespoon ripe mashed avocado = 24 calories
Savings: 78 calories

Nutrition bonus: In addition to health-protective antioxidants not found in butter, avocado contains fiber, nearly 20 different vitamins and minerals – including blood pressure controlling potassium – and monounsaturated fatty acids (MUFAs for short), a type of good fat linked to weight loss, belly fat control, heart health, and anti-inflammation. 

And there are plenty of other ways to use avocado besides guacamole—check out these 8 Avocado Recipes. 

Health.com: 30 Quick-and-Easy Fat-Burning Recipes 

Swap burger buns for lettuce wrappers
1 hamburger bun = 160 calories
4 large outer romaine leaves = 20 calories
Savings: 140 calories

Nutrition bonus: Whether your burgers are made with meat, salmon, or black beans and veggies, this strategy allows you to up your veggie intake, forgo the bun – without having to eat your burger with a fork and spoon – and make room for a side of unrefined healthful starch, such as a handful of baked sweet potato fries, or a cob of roasted or grilled organic corn.

Trade spaghetti for spaghetti squash
1 cup cooked spaghetti = 221 calories
1 cup cooked spaghetti squash = 42 calories
Savings: 179 calories

Nutrition bonus: Even whole wheat spaghetti contains nearly 40 grams of carbohydrate per cup, far more than your body needs if you’re relatively inactive between dinner and bedtime. Spaghetti squash (which is among the top 15 Fall Superfoods) contains three-quarters fewer carbs, along with potassium and immune-supporting vitamin A, makes the perfect replacement for some or all of your pasta.

Replace meat with mushrooms
3 ounces 85 percent lean ground beef, pan browned  = 218 calories
1 cup chopped white button mushrooms = 21 calories
Savings: 197 calories

Nutrition bonus: A Johns Hopkins’ study found that replacing ground beef with mushrooms in meals significantly slashed calories and fat without affecting volunteers’ fullness or satiety ratings. This switch can also up your intake of vitamin D, an essential nutrient most of us are seriously missing out on, as 'shrooms are the only plant-based source.

Health.com: 14 Best Vegan and Vegetarian Protein Sources

Substitute rice with chopped or shredded veggies
1 cup cooked rice = 242 calories
1 cup chopped zucchini = 21 calories
Savings: 221 calories

Nutrition bonus: Like pasta, rice is easy to overdo, leading to a carb surplus that feeds fat cells, or keeps them plump. Stick with whole grain brown, red, black, or wild rice, and add chopped or shredded veggies to stretch a smaller scoop. Great options include zucchini, bell pepper, tomatoes, onion, mushrooms, and spinach.

Remove your burrito’s tortilla and use a bed of lettuce instead
1 burrito sized flour tortilla = 290 calories
1 cup shredded romaine = 8 calories
Savings: 282 calories

Nutrition bonus: In addition to ditching 44 carb grams and nearly 700 mg of bloat-inducing sodium, ordering your burrito naked kicks up your intake of key nutrients. Romaine is loaded with vitamins A and K, along with generous doses of folate, vitamin C, and minerals like manganese, which helps maintain normal blood sugar levels, supports thyroid function, and keeps bones strong.

Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. 

http://www.foxnews.com/health/2013/09/17/6-simple-swaps-for-effortless-weight-loss/

How to Lose Weight in 1 Month

I always wanted a simple post to point people to that walks them through what steps they need to do to lose weight with quantitative data supporting their goals. This post is it, a stepping stone to start and learn more. Fitness and Diet consist of always learning and trying, so here’s a great place to start.

Introduction

First, run your desire to do so by your doctor. Second, if you can swing it, run what you want to do by a Nutritionist. Doctors are not Nutritionists and cannot give you the awesome meal plans & advice customized to your body and goals like Nutritionists can.

80% of it is diet, the hard work anyway. At least for me. The rest is working out with a variety of cardio and strength training. Simplest plan is to order Tony’s 10 Minute Trainer if you’re a beginner, and just do 10 minutes a day for 5 days a week for 1 month. If you want to add of the extra 10 minute a day exercises a day because you’re feeling great, good for you, do so. While doing that, do a high protein diet using the math below. If you are anti-math, you can use the spread sheet I provided as well as links to each of the calculators.

5 Steps to Success

1. calculate how many calories you need per day to lose weight
2. calculate your target macronutrients per day to lose weight
3. document your starting weight and body fat percentage
4. track your food on myfitnesspal.com and adjust daily
5. don’t let these numbers run your life, it’s ok if you’re off by a few grams/calories

Step 1: How many calories should you eat per day?

Why? Calories are what your body uses as fuel. If you take in less than you burn, the theory goes your body burns fat, muscle, and other sources for fuel to make up the deficit. We want to ensure you eat enough so that doesn’t happen, but still slightly less tha you need to safely lose weight.

Calculate Basil Metabolic Rate
How many calories you need per day at minimum to exist.

http://www.bmi-calculator.net/bmr-calculator/ (it’ll show in green above once you hit calculate bar)

I’m male, 34 years old, 5′ 8″, and about 150 lbs. My BMR is 1633.

(Note, if you want more accurate measurements, use your Lean Body Mass vs. weight. This is optional).

Multiply by your lifestyle. Mine is sedentary since I sit behind a desk all day, which is 1.2. If you walk or are slightly more active, you can use 1.375. Anymore than that, and you can use the Harris Benedict Formula #’s which are 1.55 if you do exercise/sports 3-5 times a week, 1.725 if you do them 6-7 times a week, and 1.9 if you workout 24/7 or exercise heavily every day while having a physically strenuous job.

Mine is 1633 * 1.2 (computer geek) = 1960.

I’ll assume you want to lose as quickly as possible, and you have no target body fat percentage, nor target weight, so we’ll put you on 1 lb per week to be safe which is a 500 calorie deficit per day. If you get hungry, you can eat up to 200 calories which’ll put your calorie deficit at 300 calories which averages to 1/2 a pound a week. We want success and learning, not starving because of #’s. Keep in mind, if you have high body fat, do both diet and exercise, then you’ll most likely lose more than 1 lb a week initially.

For me, to lose 1 lb a week, I’d have to eat 1460 calories a day.

Step 2: What are your “splits”, meaning how much protein vs. fat vs. carbs should you eat per day?

Eating different amounts of macronutrients throughout the day affects all kinds of things about your health. We’re going to use the baseline customizations; no high protein/carb/fat diets here, just balanced nutrition to get you started with the option to do a calorie deficit if you REALLY want to lose additional weight.

Here are the constants you’ll need to know:

Protein = 4 calories per 1 gram
Fat = 9 calories per 1 gram
Carbs = 4 calories per 1 gram

Assuming you’re working out even a little bit, let’s use the 2 grams of protein per body weight IN KILO’s (not Pounds) formula. There are MANY others, but this is a good starting point. It’s ok if your protein is over what you need a little bit. In fact, myfitnesspal.com defaults to low value, around the 15% range for protein which is the average for Americans. Any amount of exercise requires enough protein and fat to help your body build and recover. Below is the baseline equation for how much protein you’ll need a day:

your weight in kilo’s * 2 grams of protein = how much protein grams per day

For non-Americans on the Metric System, this is easy, just double your weight and round down.

For Americans, it’s like this:

(your weight in pounds / 2.2) * 2 grams of protein = how much protein grams per day

If you’re lazy, you can just say “1 gram per my body weight in pounds”. If you’re overweight, you should use your lean body mass instead.

I’m 150 lbs, so I’ll need 136 grams of protein per day. This means I need 136 grams * 4 calories per gram = 544 calories a day from protein.

Next, fat is 0.4 grams * your body weight.

I’m 150 lbs, so I need 150 * 0.4 = 60 grams of fat per day. This means I need 60 grams * 9 calories per gram = 540 calories per day from fat.

Carbs we calculate with what’s left over.

My 500 calorie deficit per day target (calculated from Step 1) is 1460 calories per day. If we subtract the 544 calories of protein, and 540 calories of fat, I’m left with 376 calories to get from carbs. Dividing 376 calories by 4 calories per gram = 80 grams per day from carbs.

So our target macro’s for the day:

Protein = 150 grams = 544 calories
Fat = 60 grams = 540 calories
Carbs = 80 grams = 376 calories

The slang term splits denotes your protein, fat, and carb macro percentages, so the above would be:

Protein = 37%
Fat = 40%
Carbs = 26%

You’ll hear others who use extreme, non-negotiable splits like 50 | 30 | 20, etc. Myfitnesspal.com will default to 15p | 30f | 55c for a sedentary lifestyle. You can adjust this through their profile settings. The above, even without using lean body mass, is customized to fit your body best vs using generalities. Beyond my spreadsheet below, there are other macro calculators online with adjustments based on the type of diet.

This is considered a moderate, reasonably high carb diet. A lot of exercise programs, to lose weight, will suggest a high protein diet for about a month. High protein diets often help you lose weight, and the increased protein helps you feel more full. Because of the lack of food flexibility, you should only do high protein diets with the help of a doctor or nutritionist who can give you literature to refer to ensure you’re getting enough required vitamins, minerals, and other nutrients you need to stay healthy. Eating lean chicken, black beans, almonds, and kale all day isn’t healthy for example.

For my low calorie, high protein diet of 1460 calories a day, that’d be:

Protein = 183 grams = 730 calories
Fat = 49 grams = 438 calories
Carbs = 73 grams = 292 calories

When in doubt, just skip the high protein, and focus on eating healthy foods, and use the calculations above. This is meant to get you started.

I’ve created a calorie and macro spreadsheet, with cells in green for you to play with the values. If you don’t have a Google account to make a copy, you can just download it.

Step 3: Weigh yourself and measure your body fat percentage

Write your starting weight down somewhere with the date. Calculate your body fat percentage and put it next to it, whether the 3 measurements you’re supposed to take based on gender, or the average the electronic scales give you. There are multiple ways to do this, although, here are the 2 easiest ways:

1. get a scale from Walmart/Target that has body fat percentage built in.
2. get a digital fat caliper from either the above or GNC

Use either one RIGHT when you wake up AFTER you go to the bathroom. Write that down.

Repeat weekly. Do NOT stress about gains in either. Diet and changes are unique to each individual. We need #’s to track what’s happening to your body to learn and iterate.

Step 4: Track What You Eat and What You Burn

Go to myfitnesspal.com and sign up. Set it up with your desired calories/weight/food plan. Either use their suggestions or cook your own. Other options include Michi’s Ladder if you just want a substitution plan to change little by little with some guidance. If you’re feeling adventurous, the no thinking option like Tony Hortons Kitchen, while not workout specific, will get you healthier.

Doing even a little change vs. a big one is better anyway since little changes tend to last a lifetime. The point is to try new things that are healthy and find what you like. It’s ok to try 50 and they all suck. Eventually 51 won’t. Other times you’ll just gain an affinity for certain healthier foods or just try them in a different context and learn how you like them prepared.

At the bare minimum, eat something green every day.

Remember, if you burn 300 calories working out, you need to either update myfitnesspal on the web or on your phone with the app so you document it. It’ll then allow you an extra 300 calories per day so you can recover from your workout. Yes, it gets easier to both eat right & track over time. Like I said, 80% of the work vs. the physical stuff.

Step 5: Don’t Stress Fluctuations, We’re Here for the Journey & Knowledge

Your body weight fluctuates from 3 to 5 lbs a day. Muscle weighs more than fat and even small gains in it can cause you to gain weight even as you shed fat. Sometimes your body retains weight/water for a variety of reasons. Don’t stress the above, it’s just a good starting point. And remember, ladies, muscles sit there eating fat and burning calories even when you don’t use them. That, and strong is beautiful. You will NOT get all beefcake from doing Tony’s 10 Minute Trainer.

After 1 month, you should have a minimum of 5 entries: every monday + the last Friday you work out. This should give you an idea of where you’re at, if you plateaued, if you want to keep going, change your diet/macro’s/calories, or increase/decrease how much you work out.

Just try. Even if you fail, learning the above ensures you CAN succeed if you try again.

Miscellaneous Points

If you do go down that route, be sure to take high quality before and after pictures wearing the same clothes in the same positions in the same lighting setup. All the math and increased energy just don’t compare to the “transformation” that can be hard to see when you’re actually the one being slowly transformed. Also, measurements are another way to track progress. Finally, ensure you’re getting enough sleep, that’s the most important point that affects everything negatively or positively above.

If you want to continue improving, focus on Step 4. If you don’t cook, learn. I’ve been at this for about 18 months, and I’m a horrible cook, but I keep trying; my motivations are my kids, her majesty, and my personal health. So, I keep learning to cook even if I fail. Also, inputting the info is slow at first until myfitnesspal starts to remember your favorite foods, then it gets faster, as do you at entering it.

The HUGE assumption here is you’re eating no processed food, and no crap if you’re not doing a transition diet where you slowly wean yourself off bad stuff. Cheat meals are ok so you don’t go crazy, but strive to make those once a week, not once a day… unless you’re doing Michi’s Ladder transition, or just the “1 green a day” plan, then no worries.

Food wise, ensure you eat good fats (high monounsaturated fats and polyunsaturated vs. saturated and trans fat) such as nuts, avocados, and fatty fish like salmon.

Ensure you eat lean proteins like lean cuts of chicken breast, edamame, eggs, low-fat dairy, and salmon. Every other day with both is good since the good fats from salmon omega-3 stay in you for about 48 hours. That, and you don’t go crazy eating chicken every day. Also, black beans are great too; tons of protein, no fats. Mixing in brown rice is ok since it has a reasonable amount of high protein that when mixed with beans ensures it’s a “complete protein”.

Finally, ensure good carbs. Things like ripe fruit (organic only for strawberries because their skin doesn’t protect very well from pesticides, of which we have no clue what they do to people), green vegetables, and whole grains (brown rice vs. white, quinoa, and “wheat” when in doubt). Any carb that’s from a box or has more than 2 ingredients or is “enriched flour” == you should be suspicious. Whole grain oats, whole wheat pasta that is 100% whole wheat, and just more beans. Yes, it’s near impossible to buy pure wheat bread from the grocery store, you’re not crazy. Buy wheat bread if you must (I’m a parent, I get it).

Also, water has no calories in it. Coffee has a negligible amount without milk or without sweetened almond milk. Both help make you feel full if you’re struggling with hunger.

Good luck!

http://jessewarden.com/2013/09/how-to-lose-weight-in-1-month.html

The Exercise That Kills Cravings

The next time you feel a craving coming on, grab a jump rope. Skipping rope can help suppress hunger, according to new research from Japan.

Men who jumped rope for three 10-minute sets showed greater suppression of their appetites than those who burned a similar number of calories cycling. What’s more, the effect lasted for 15 minutes after exercise.

One theory: The jumping motion may create more fatigue and muscle discomfort than a non-weight-bearing exercising like cycling does, and that discomfort can tamp down your desire for food.

http://news.menshealth.com/the-exercise-that-kills-cravings/2013/09/20/

Want to master the exercise and get in prizefighter shape? Follow these tips to jump rope like a champ.

Why should you go out right now and buy a jump rope? Because 10 minutes of jumping rope can provide the same calorie burn as 30 minutes of running.

Rope jumping uses all your muscles and joints, says Buddy Lee, a jump-rope trainer and member of two U.S. Olympic wrestling teams. It also requires some skill and practice. Here's some advice from Lee:

Balance

Your weight is on the balls of your feet, your knees slightly bent. Don't jump more than an inch. Keep your body upright, eyes front, and elbows close, and make small circles with your wrists.

The Jump

It's just a slight push, but it comes from the ankles, calves, knees, and hips. Push through the floor with the balls of your feet and point your toes downward as you lift off.

The Landing

Land softly by spreading the impact through your ankles, knees, and hips. Contact with the ground should be as brief as possible, your heels never touching the ground. Don't double bounce. That's too easy.

The Alternate Step

Jump with one foot. On the second turn of the rope, switch feet. Continue alternating feet (as if jogging in place) at a slow pace until you establish a comfortable rhythm. Lift your knees forward without kicking backward, which can cause your foot to catch on the rope.

A Program

With the basic bounce or alternate step, start with 10 sets of 10 jumps. Increase the number of jumps by 10 per set until you reach 100 jumps nonstop. Gradually work toward 5 to 10 minutes of continuous jumping.

http://www.menshealth.com/fitness/jump-rope

Total Body INFERNO! Tabata Style!

Killer Outdoor Workout (Captain America Challenge)

10 Ways to Prepare to Lose Weight

Have you ever tried to lose weight, been unsuccessful, and made this declaration to yourself and your family?

I’m just not ready to lose weight.

I know I did. I said those seven words over and over again during the 10 years that I struggled with obesity. I’d start a diet, lose a few pounds, quit the diet and say those words. It was a vicious cycle and one that negatively affected my self esteem and my physical well being.

The more I failed at dieting the more fearful I became that I would never lose the weight. The more fearful I became the longer it took me to try again to lose weight. The longer I took between dieting efforts, the more weight I gained. It was tough.

If you are struggling right now with getting started losing weight or beginning to falter in your weight loss efforts, take the time to analyze whether you have the tools, the knowledge, and the commitment to seriously begin your weight loss efforts right now.

Here is a list of 10 ways to prepare to lose weight. As a hint, it’s okay if you don’t have all of these down quite yet, but being prepared for challenges and issues that come up during your weight loss journey will help you get started and stay committed.

1. You know what a healthy diet looks like. 

Until you know what a healthy diet is, it is very, very difficult to lose weight in a sustainable way. Educate yourself on nutrition by reading reputable websites, talking with your doctor or nutritionist, or picking up a book on nutrition. When you understand the importance of a balanced diet, you are ready to go onto the next step.

2. You have a plan. 

Although “eating healthy” is an excellent goal, it is not much of a weight loss plan because you can still be overweight or even obese while “eating healthy.” Plus, it is still possible to gain weight even when your diet is pretty clean if you do not consider calories/fat/nutrient content. So find a plan that is sustainable, realistic, and one that you can follow even after you reach your goal weight.

3. You know about exercise. 

Exercise alone won’t generally make you lose weight because the calories you expend often get eaten back or you may overestimate how many calories you burn, according to research. That being said, if you are physically able to exercise, I believe it is important to include exercise into your weight loss plan. Find an exercise routine you enjoy, a time that works for you, and do it.

4. You understand the importance of keeping track. 

I am not a calorie counter, but that works. I watched fat percentage, and that works. Other people track successfully by keeping track of how many servings of certain foods they eat, and that can work too. The thing to remember is that having a method to track your food/exercise can help you lose weight, even if you do not track every single day. Also keep track of non-scale victories, improvements in fitness, and body measurements.

5. You have analyzed bad habits.

We all have bad habits but mine are probably different than yours. Don’t sweep bad habits under the rug but instead acknowledge what they are and figure out how to change the bad habit into a good one.

 6. You have a support system in place.

Support during the weight loss process is very important so prepare yourself for weight loss by getting a system lined up. It can be one person or a group, or even a combination of the two. Going it alone is never easy.

7. Rewards are planned.

Who doesn’t like a reward for a job well done? I’d encourage you to have some planned rewards for your weight loss efforts as you go along. They don’t have to be big but you should plan on doing something special for yourself as you reach weight loss or fitness milestones.

8. You have realistic goals.

I’ve talked about this before, but setting realistic goals is really important in weight loss. Until you can acknowledge that it will take some time to lose weight, you are not really ready for a lifetime commitment of changed eating.

9. You are ready to deal with the emotional aspect of weight problems.

This is a biggie and one that trips a lot of people up. If you have more than a few pounds to lose, you’ve probably got some emotional ties to food. Be really honest with yourself when it comes to how your emotions affect your food choices as you begin to lose weight. Prepare yourself for some surprising discoveries.

10. You have a plan for getting back on track after falling off the wagon.  

Not everyone falls off the wagon when it comes to weight loss, but a lot of people do. Have a plan for what you will do when you begin to stumble. It may include acknowledging the problem, turning to your support group, starting fresh, or a combination of all of those.

I hope this list of 10 ways to know if you are ready to lose weight helps you and that you will share this article with friends or family who may be struggling.

http://blog.fittothefinish.com/2013/08/10-ways-to-prepare-to-lose-weight/

5 Mistakes People Make When They Try To Lose Weight

Changing your diet and losing weight isn’t rocket science, but it’s not always as simple as people think. Here are the top mistakes that I see with my clients, and some simple fixes to get things back on track.

1. They pledge to eat "healthy." 

While this sounds great, it’s not enough. "Healthy" is vague, and it's different for everyone. Eating organic, for instance, seems healthy, but organic brownies and burritos can be easy ways to overeat and derail your progress.

Instead, have a plan! Some rules can seem arbitrary and strict, but without guidelines, it’s hard to succeed or make progress. Choose a plan that makes sense to you, and follow it.

2. They vow to eat less. 

"Eating less" is as arbitrary as "eating healthy," but even that’s not the problem. Our bodies are clever, and they’ll do what it takes to maintain weight. After all, body fat is survival fuel, and our bodies think we need it. When we go hungry, our bodies will subconsciously encourage us to eat more and move less, and we won’t even realize it.

Instead of guessing, use a food log! Writing down what you eat makes you aware of your choices, and much more likely to make good ones. It also gives you a record of what you’ve been eating, so you can make change course if you stop making progress.

3. They trust food labels. 

Terms like healthy, low-fat, whole grain, all-natural, Paleo, vegan, and organic are just some of the words that marketers put on their manufactured food products. They want to convince you that these foods will lead to weight loss, but it’s not true. Eat too much healthy food, and you’ll still gain weight.

Instead, eat 90% label free. Meat, eggs, poultry, fish, vegetables, and fruits are harder to over eat than most packaged foods, and don’t need ingredient labels and slogans. Label free foods should be the focus of every healthy diet.

4. They rely on cardio. 

We don’t know who first said “you can’t outrun a bad diet,” but it’s true! When you run, you get good at running, and your body adapts to it. Pretty soon, you're efficient enough to burn fewer calories. Eventually, your body will want you to eat more to support your exercise. Eventually, you’ll be hungry enough to eat just a little more without knowing it, and BAM, you’ve stopped losing weight!

Instead of chronic cardio, choose resistance training, which encourages your body to burn fat and support building muscle and bone. Weights, kettlebells, and bodyweight exercises are great for building the muscle and bone that we all know to be important.

Resistance training also burns calories now and later because of EPOC (excess post-exercise oxygen consumption) – the fancy term for the calories burned recovering from a workout. EPOC can burn extra calories hours or days after you’ve showered, dressed, and left the gym. Cardio can’t do that!

5. They take cheat days. 

On paper, a cheat day sounds reasonable. You’ve eaten under your calorie target all week, so you deserve the break, right? Unfortunately, studies show that most people misjudge their calorie intake by quite a bit.

Knowing that you have to burn an extra 3,500 calories to lose one pound of fat, most dieters shoot for a calorie deficit of up to 700 calories per day, which should lead to a pound or so of weight loss per week. Did you know that the typical dieter underestimates his daily intake by an average of 429 calories?

A cheat day can easily add 1,000 calories to your day, and completely wipe out your week’s progress. After months of not losing weight, most people will give up instead of playing this hunger game.

Instead of a cheat day, have a free meal. A reasonably sized "normal" meal or dessert. Enjoy it, then get right back on plan.

http://www.mindbodygreen.com/0-10579/5-mistakes-people-make-when-they-try-to-lose-weight.html

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Paleo Diet

Check this link out for a list of all available foods for this diet.

10-Minute Total-Body Workout

The 10-Minute Transformation

Crank up your metabolism, pack on muscle, and build the body you've always wanted with the ultimate 10-minute total-body circuit

Directions

Perform each exercise below for up to 60 seconds (stop if you lose good form), moving from one to the next without rest. Once you've completed all 10 exercises, rest for 30 to 60 seconds. Complete the circuit up to four times total, three times a week, allowing one day of rest between workouts.

Don't let this workout fool you: "You won't lift a single weight, but in just 10 minutes you'll work harder and sweat more than most guys do in a half hour," says BJ Gaddour, C.S.C.S., creator of10-Minute Torchers, the new three-DVD fitness program from Men's Health. Every second is a lung-busting, sweat-pouring challenge. No time wasted, no room for excuses. "But you'll have fun," says Gaddour. "And once you see the results, you'll be back for more."

By Jill Yaworski, Photographs by Yasu + Junko

Uneven Plank

Assume a pushup position but place your right hand and left forearm on the floor. Brace your core and hold that position, switching arms after 30 seconds so your left hand and right forearm are on the floor.

Side Plank with Quad Stretch

Lie on your left side with your legs straight and prop your upper body on your left forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Now pull your right ankle as close to your butt as you can, grabbing your right foot in your right hand. After 30 seconds, switch sides and repeat with your left ankle and left hand.

Crab Reach

Assume a crab-walk position, with your palms and feet flat on the floor. Lift your hips and reach with your right arm over your left shoulder. Pause, and return to the starting position. Repeat, this time reaching your left arm over your right shoulder. Continue alternating sides.

Lateral Pistol Squat

Stand with your feet about twice shoulder-width apart and your arms in front of your shoulders. Shift your weight to your right leg and push your hips back as you lower your body as far as you can, turning the toes on your left foot toward the ceiling. Pause, and push yourself back up. Repeat, this time shifting to your left; continue alternating sides.

Standing Leg Raise

Extend your arms in front of your shoulders and stand on your right leg, holding your left foot off the floor In front of you. Lift your left leg as high as you can, keeping your torso upright and your left knee straight. Hold the pose for as long as you can. Then return to the starting position and repeat. After 30 seconds, switch legs.

Isometric Squat Ladder

Extend your arms In front of your shoulders and stand as tall as you can with your feet shoulder-width apart. Push your hips back and lower your body until your thighs are at least parallel to the floor. Hold for 1 second, and drive back up to the starting position. Repeat, this time holding the squat for 2 seconds. Hold It for 3 seconds on the next rep, then 4, and so on.

Archer Pushup

Assume a pushup position but extend your right arm out to your side so it's perpendicular to your body and only your fingertips touch the floor. Bend your left elbow and lower your body until your chest nearly touches the floor. Pause, and push yourself back up. Continue for 30 seconds, switch sides, and repeat.

Airborne Lunges

Hold your arms out in front of your body and raise your right foot behind you. Keeping your torso straight, push your hips back and lower your body as far as you can by bending your left leg. Pause, and push your body back up to the starting position. Alternate legs on each rep.

Iron Cross to Overhead Pushup Hold Superset

Assume a pushup position but extend your arms out to your sides as far as you can without letting your chest touch the floor. Hold this position for 30 seconds; then extend your arms out In front of you and hold for another 30 seconds.

Isometric Jump Squat Ladder

Extend your arms in front of your shoulders and stand as tall as you can with your feet shoulder-width apart. Lower your body until your thighs are at least parallel to the floor. Hold for 1 second; jump as high as you can. When you land, immediately squat and hold for 2 seconds before you jump. On the next rep, hold the squat for 3 seconds, then 4, and so on.

http://www.menshealth.com/fitness/10-minute-transformation