Gaining the Willpower to Lose Weight

You can lose the weight you have always wanted if you set your mind to it! Are you ready to take the necessary steps to achieve the body of you have always dreamed of?

The biggest obstacle you have to address is actually your self-discipline and willpower.

You may have fallen into a bad daily habit cycle. The cycle starts with eating a bad diet full of bad fats, simple carbs, and processed foods. It is these types of foods that make you feel tired and lazy continuously. Then, because your body has been sucked of the necessary energy you need to maintain an active lifestyle, you don’t feel much like working out.

So what’s the end game? You end up with no willpower whatsoever and you feel terrible and hopeless.

But there is hope! You can make the changes necessary if you truly want to lose those unwanted pounds, you first have to work on building the willpower to make it happen.

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

1. Don’t Wait For Something negative To Happen. Your willpower is inside of you and you don’t want something bad to happen in order to expose it.

  • We’ve all heard the stories about someone suffering a terrible trauma, such as a heart attack, and how that life event brings about a permanent change in their habits. You don’t a bad thing this to happen to you in order to get you motivated!

2. Pay Attention To Your Portion Size. This is one tip that can allow you to start small. It’s hard to work on your willpower if you’re trying to go from one extreme to another. Decide that you’re going to enjoy the same food tonight that you would normally eat – but give yourself a smaller portion size.

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

3. Give Yourself A Cheat Day. It’ll be an easier change for you if you allow yourself some time to adjust once in a while. Tell yourself that next Saturday you can enjoy that pizza for dinner or that ice cream for dessert. You’ll be less likely to toss in the towel knowing that you can eat some pizza next Saturday instead of “never.”

  • Your “cheat” day doesn’t mean “eat like a pig” day.
  • Enjoy the flavors of the food you eat, even if it means having a smaller piece than you’re used to. Once you’ve finished what is on your plate, your willpower needs to kick in and say “no more!”

4. Take Pictures of yourself. 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 or even a mirror. 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 drop the weight.

5. Make A Grocery List. Write down all the foods you enjoy eating, then decide whether or not these items are healthy or not. 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 and eliminate the unhealthy choices.

6. Exercise Consistently. 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. Just be consistent, and build on it.

7. Set Small Goals. No matter how you decide to approach your weight loss, it’s important to start with small goals 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, or walking 3 times a week. By focusing on the smaller, more attainable goals, you’ll actually see results far more quickly.

In the end, remember to reward yourself for the positive results. After all, you deserve it! Once you have established the willpower to succeed at weight loss, you can succeed at anything in your life.

Discover the Power Of Keeping A Food Journal

Could you imagine a free weight loss tool that greatly increases your chances of losing the pounds you have been wanting to lose for a while? That’s the impact a food journal can have on your wellness plan. Researchers at Kaiser Permanente studied participants in a weight-loss program and found that the subjects who kept a daily food journal and documenting all they ate lost twice as much weight as those who chose not to keep track.

Now keeping a journal does require some extra effort. See how these suggestions can help you stay focused and on track.

Benefits of Keeping a Food Journal

By documenting what you eat throughout the day your awareness of what you are eating will increase significantly. A food journal puts an end to random snacking.

Your journal will help you resist temptation. By knowing that you’ll need to write down those croutons on your salad or that extra slice of pie after dinner may be all you need to put the brakes on eating that second or third piece. Making sensible food choices that are nutritious becomes automatic.

Your journal will help you increase your nutrition knowledge. Your journal is a great educational tool. You’ll learn about the macronutrients, protein, carbohydrates, and fats in all your favorite foods so you will easily be able to calculate your dietary needs by memory and be able to jot them down quickly. This will also help with calorie counts, fiber intake, portion sizes, and even new recipes. In fact, MyFitness Pal, a popular weight loss app, claims that their users who log recipes lose 40% more weight.

Focus on your efforts. Once you spot your triggers, you can make the changes necessary. You’ll notice that certain times of day is when you crave something sweet or your tendency to overeat will be easily recognized.

Your journal will help you to eat a healthy diet. Remember that your food journal can help you do more than take off those unwanted pounds. You can pinpoint allergies, keep track of your blood sugar, or do just about anything that involves your diet, the food you eat and your overall well being.

How to Keep a Food Journal

The easiest way to keep your journal is by documenting your meals immediately. Writing your meals and snacks down as you are preparing them, or shortly after eating is ideal. You’re less likely to forget important details.

Just try to be consistent with your journal. It is important to make your journal entries daily if possible. If you do slip up at times, get back on track as soon as you can. The more dietary data you collect, the more valuable your journal will be to your weight loss efforts. If the time commitment seems unmanageable, remember that you’ll get used to it and it will become like second nature.

Tell the truth

Be honest with yourself, even if your lunch consisted entirely of French fries. Keeping the entries for your eyes only will at least allow you to be honest with yourself, and allow you to make the necessary changes.

Be very specific. Details matter. Notate each ingredient in your sandwich. Notice how much cream or sugar you’re adding to your coffee. Pay attention to the calories you drink whether you indulge in pumpkin lattes or margaritas.

Look at the big picture. Your diary can encompass more than food and beverages. Write about your emotions and how they affect your eating. Include information about other relevant factors such as exercise, sleep, and health conditions.

Choose your format. Buy a pretty blank book or use an online template. Maybe you want something that’s easy to tote around or perhaps you prefer to keep it on your nightstand.

Take pictures. Photos make your journal more fun and productive. Include before and after shots of your shrinking waistline. Use images to help you remember and recreate your favorite slimmed-down dishes.

Be sure to review your journal frequently. Reviewing your diary will help you evaluate your progress and make healthy changes. Looking back gives you a chance to reflect and gather any information you want to share with your doctor or other professionals. You can also use your diary to chart your future as you think about the next milestone you want to reach.

Keeping track of what you eat is a very effective way to lose weight and keep track of your dietary habits. Just try to be consistent and accurate about food journaling, and don’t allow an occasional slip to stand in the way of your eating healthier and looking slimmer.

Lose Weight Quickly With These 10 Great Diet Tips

Do you struggle to stick with your diet? You’re not alone. Dieting is one of the most challenging things anyone can do. Ask any personal trainer about their biggest challenge. They will tell you that getting clients to be compliant with their diets is the hardest part.

Follow these 10 tips so you can stick to your diet and lose weight:

  1. Try not to drink your calories. It’s very easy to consume many of your calories through liquid consumption. Try to keep your beverages calorie-free. Water is the best choice.
  2. Assume you are thirsty, not hungry. People frequently eat when they’re actually just thirsty. The next time you’re hungry, try having a tall glass of water first. Wait 15 minutes and see if you’re still hungry. You might find that you’re not.
  3. Measure. Try measuring your food portions and counting all your calories for one week. It’s likely that measuring and recording will positively impact your food intact. Step on the scale to measure your weight and take body measurements to compare to later.
  4. Are you really hungry? Are you actually hungry? Or may you’re just bored or stressed? Decide if you’re truly hungry. It’s possible you haven’t been hungry in years!
  5. Eat slowly. It can take a while for our brains to tell our stomach we are full. If you eat too quickly, you might pass the right time to stop eating. At the end of a meal, you should always feel better than you did before you started eating. If you feel worse, you either ate too much or ate when you weren’t really hungry.
  6. Continue eating your favorite foods. Keep the portions under control, but don’t be afraid to indulge in your favorite foods. Total deprivation is a recipe for disaster.
  7. Play around with the number of meals. Some people find that they eat less if they have one large meal per day. Others find three small meals and three snacks work better. Experiment and see what works best for you.
  8. Deal with stress without food. It’s very common to overeat when you’re stressed. Food has an amazing ability to quickly change how we feel. Read a book, listen to music, go for a walk, meditate, or call a friend. Pick an alternative that will keep you from eating.
  9. Stay active. Exercise can reduce appetite and boost insulin sensitivity. You’ll eat less and feel better. With a little momentum, getting some exercise each day becomes self-rewarding. You might even grow to like it!
  10. Don’t try to be perfect. You have to consistently do the wrong things to gain a significant amount of weight. Similarly, a few mistakes on your diet aren’t going to drastically affect the outcome. Hang in there and things will work out.

Dieting is challenging for most people. Food is necessary to sustain life. You can’t live without it. Adopting a new way of eating can take time and there are changes to be endured before they become your normal behavior.

These 10 tips can help you make the transition to a new way of eating. Try them on for size and watch your waistline shrink.