Weight Loss – The Slimmer Shape

Category Archives for Weight Loss

Have a Strategy for Losing Weight in the New Year

November 12, 2018

Too many people resolve to lose weight but never actually have a plan in place for doing it. Therefore, year after year, they have the same New Year’s resolution because their goal was never achieved. Has this happened to you? How can you change this relentless pattern?

It’s important when setting goals to follow the S.M.A.R.T. goal system. This system will help you accomplish what you set out to do and reach your goals in a timely fashion.

  • Specific. Be explicit in what you want. Write down a specific number of pounds that you would like to lose.
  • Measurable. Weigh yourself every week and take note of your weight change, either up or down. Keep track of this in a journal.
  • Attainable. Small goals which lead up to a larger goal are often easier to reach. The success of reaching these small goals will keep you motivated.
  • Realistic. Understand what your body is capable of doing and set your goals accordingly.
  • Timely. Keep your goal in focus by setting a completion date.

In addition, here are some more weight loss tips to help you succeed with your New Year’s resolution:

1. Have a plan of action. How much weight do you want to lose? Break your total down into a series of smaller attainable goals. For example, plan to lose ____ pounds by ____ (date). Make these goals realistic, and then follow a plan of diet and exercise to achieve them.

  • Your plan may require changes in your lifestyle. Work these changes into your daily routines one-by-one to attain your goals.
  • Write your goals down in a journal, and review them every day.

2. Change your diet. Figure out how many calories you’ve been consuming each day. If it’s over 2,500, gradually decrease the number of calories instead of immediately dropping to 1,200 calories a day.

For example, try limiting yourself to 2,000 calories a day for a week, then drop to 1,500 for another week. Eventually, you’ll reach your goal without being severely deprived.

  • Reducing your daily calorie intake will require healthy eating choices. Consult your physician for recommended nutritional guides, and choose the one that works best for you.
  • There are online programs that calculate your calorie and fat intake for you. All you do is write in your food choices. Use whatever tools you need to simplify your tasks and stay motivated to reach your goals.

3. Get off the Couch. Set a reasonable exercise schedule to help you with your weight loss goal. Design your exercise regimen to target the areas that need the most toning (i.e. thighs, abs, arms, buttocks, etc.).

  • Keep your exercise goals realistic. Start small if you need to, and then increase your regimen. For example, running 5 miles every day will burn off a lot of calories, but it may not be feasible for you. You may need to first try walking to build up some stamina, and then add in running little by little.
  • Setting goals, which are too far from your normal activities, will quickly wear you out and discourage you. Start small and build on each success. Increase your exercise time (or treadmill speed, or incline, etc.) by a small increment each week.
  • Exercising a little bit each day will increase your energy and help you become healthier. And you don’t need a gym membership or expensive exercise equipment either. Walk or run around your neighborhood or use canned foods instead of weights. You can even borrow exercise DVDs from the library.

4. Make Some Friends. The people who are usually the most successful in losing weight and keeping it off are the ones who have a great support system. Nothing deters you like knowing you’re accountable to others for every bite you put in your mouth.

  • Your support team will encourage you, work out with you, and bring you confidence when times are tough.
  • Some people find it helpful to join a local weight loss support group or an online weight loss group. Celebrating your weight loss successes with others will make them that much more meaningful.

Losing weight is possible for anyone who approaches the challenge wisely. With some careful planning and determination, your weight loss goal can certainly become a reality in the New Year.

Gaining the Willpower to Lose Weight

You can lose weight if you set your mind to it! Are you ready to take action to achieve the body of your dreams?

The biggest barrier you face is actually your self-discipline and willpower.

You may have fallen into a vicious cycle. The cycle starts with eating a poor diet full of fats, carbs, and processed foods. These are the kinds of foods that make you feel tired and lethargic all the time. Then, because your body lacks proper energy, you don’t feel much like exercising.

What’s the end result? You end up with a huge loss of willpower and you feel miserable and hopeless.

But there is hope! You can make the change! If you truly want to lose weight, you first have to build the willpower to make it happen.

Here’s a list of things to consider when boosting your willpower:

1. Don’t Wait For Something Bad To Happen. Your willpower is within you and you don’t want something bad to happen in order to find it.

  • We’ve all heard the stories about someone suffering a severe trauma, like a heart attack, and how that life event leads to a permanent change in their habits. You don’t need this to happen to you in order to get motivated!

2. Watch Your Portion Size. This is one tip that can allow you to start small. It’s hard to muster up the willpower if you’re trying to go from one extreme to another. Decide that you’re going to have the same meal tonight that you would normally eat – but give yourself a smaller portion size.

  • The trick is to use smaller plates so the plate visually appears full.

3. Give Yourself A Cheat Day. It’ll be an easier transition for you if you allow yourself some fun once in awhile. Tell yourself that next Saturday you can enjoy that pizza for dinner or that chocolate cake for dessert. You’ll be less likely to give up knowing that you can eat some pizza next Saturday instead of “never.

  • Your “cheat” day doesn’t mean “over-eat” day.
  • Savor the flavors of your food, even if it means having a smaller piece than you’re used to. Once you’ve finished your piece, your willpower should kick in and say “no more!”

4. Take Photographs. You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph. Keep a picture with you and look at it when you feel like giving up.

  • Update your photo often and compare them as you start to lose weight.

5. Make A Food List. Write down all the foods you enjoy eating, then evaluate whether or not these items are healthy. Chances are there are at least some healthy foods that you actually enjoy eating – such as fruits and vegetables. Make sure you start buying these foods for your home.

6. Exercise In Moderation. Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30 minute walk, three times a week.

Set Small Goals

No matter how you choose to approach your weight loss, it’s important to take small steps and remain in good spirits. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week. By focusing on the smaller, more attainable goal, you’ll actually see results far more quickly.

In the end, remember to reward yourself for a job well done. After all, you deserve it! Once you have mustered the willpower to succeed at weight loss, you can succeed at anything in your life!

Healthy Snacks You Can Eat to Lose Weight and Feel Great

When you’re trying to lose weight, you may think that you’ll never be able to have another snack. The truth is, however, there are many healthy snacks you can eat to lose weight and feel great.

For any weight loss plan to be successful, you can’t feel like you’re being deprived. This means you can eat healthy snacks that make your diet work better for you rather than hindering it.

In your switchover to healthy snacks, it’s best to start by having a clean slate. Set aside a day to clean out your refrigerator and pantry to remove all non-healthy foods. This will accomplish two things:

  • You’ll remove anything that may be a temptation for you when you’re having a weak moment.
  • You’ll be able to make better choices, not only for yourself, but for the rest of your family as well.

What types of snacks can you eat that won’t derail your diet? You might be surprised at the variety of choices available:

1. Fresh fruits and vegetables. Your healthiest snacks are going to be those that are as close to nature as possible. This means keeping fresh fruits and vegetables on hand.

  • Why not take advantage of buying those fruits that will provide you with the sweetness and the crunch you crave?
  • Buy fruits that are in season so you won’t pay a premium price for them.
  • Apples, grapes, oranges, and other fruits are important for a healthy diet whether you’re trying to lose weight or not. Avocados are another great choice.

2. Dried fruit can be a great snacking option for those trying to lose weight. Raisins, Craisins (dried cranberries), and other dried fruits will give you the feeling of eating something forbidden and yet they can be enjoyed in moderation.

  • As with any food, if you eat too much of it you can ruin any dieting attempt.

3. Potato chip alternatives. If one of your weaknesses is potato chips, there’s a healthy alternative that’s easy, convenient, and will give you a satisfying crunch.

When you get home from the grocery store, wash and cut up the vegetables into handy snack sizes so they’ll be easy to grab when you’re seeking a quick snack:

  • Baby carrots or carrot sticks
  • Celery sticks
  • Broccoli
  • Cauliflower
  • Cucumber
  • Cherry or grape tomatoes

Sometimes crunchy vegetables won’t meet your needs when you’re craving chips! You may want the salt and the crusty crunch that celery sticks just won’t satisfy.

  • Whole wheat pretzels might do the trick.
  • Dip your pretzel in peanut butter for additional taste and to bolster your metabolism.

4. Nuts and seeds are additional healthy snacks you can eat when you’re trying to lose weight. They’re full of nutrients your body needs, and can be great choices.

  • Be careful when eating nuts and seeds, however, as they’re high in fat content and eating too many could blow your diet for the day.

5. Popcorn can be a great snack for someone trying to lose weight. The trick is to eat light popcorn or air popped popcorn rather than adding butter or other toppings to it.

Choosing healthy snacks rather than those laden with fat and calories will make losing weight much easier. When you feel like you need a snack, don’t deprive yourself. Choose wisely and you’ll feel great and still lose weight!