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5 Tips for Improving Your Self-Confidence

If your self-confidence is low, you will find it exceedingly difficult to accomplish your goals and achieve success. Everybody, at some point in their life, has suffered from low self-confidence. The key to building your self-esteem in today’s world is to be persistent and find the ways to build confidence that work for you so that you can do everything you’ve set out to do in your life. Here are six easy tips for improving your self-confidence.

Tip #1 Ð Know Your Strengths, as well as Your Weaknesses

When building your self-confidence, it is critical that you know what you are good at. A great way to determine your strengths and weaknesses is to take a skills assessment test. When your skill sets are realized, then you can begin to focus on doing those things that your good at, because nobody can be good at everything,

Tip #2 Ð Accept Yourself as You Are

You are unique. It is essential that when you are trying to build your self-confidence, that you don’t beat yourself up over the things that you don’t have control over. Rather than complaining about the things that you aren’t good at, try to find ways to improve on your weaknesses. Learn to accept yourself as you are, not who you wish you could be.

Tip #3 Ð Remember Your Successes

A lot of people will focus on those things that they struggle with while downplaying their successes. This is a mistake when it comes to self-confidence. You always have to remind yourself of your past accomplishments, no matter how small they are. Don’t downplay the positive things in your life, and stop focusing on the negative.


Tip #4 Ð Think About Your Future

Take the time to think about what it is you really want out of your life. Work at not living your life for others and decide what it is you want to achieve. Once you have determined what it is you want to accomplish, write it down and use it as motivation to reach your goals.


Tip #5 Ð Talk to Others


To get a better perspective on your life, talk to other successful people. Listening to the challenges they’ve faced and heard about their accomplishments can go a long way in raising your self-confidence. Talking to others is also a great way to figure out how to overcome your own obstacles. Never give up on achieving your goals. Use these five tips for improving your self-confidence so that you can reach your goals and achieve success.

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4 Warnings That It’s Time to Change Your Mindset

When negative beliefs and assumptions start to consume you, then you will undoubtedly be unhappy in your life. However, if you have a positive mindset, then youÕll live a happier life. Ultimately, our perception is our reality, so actively changing the way you look at life can make all the difference. A negative mindset will cloud your judgment, making it difficult to tell when negative thoughts are outside ourselves or a part of our inner psyche. If you find that negative thoughts and emotions constantly surround you, it may be time to change your mindset. Here are four signs that it’s time.

Sign #1 Ð You Constantly Focus on What’s Wrong


Do you tend to fixate on your worries and disappointments rather than focusing on the things that are going right in your life? This is a sure sign that your current mindset is contaminated by negativity. While there may be a lot of bad things happening at the moment, chances are that there are at least some aspects of your life that are going well. To shift your thinking from one of negativity to that of positivity, take some time to be thankful for the good things in your life, no matter how small.

Sign #2 Ð You Forget to Celebrate Your Victories

When you don’t take the time to celebrate the moment when something goes your way, it’s because you don’t believe it’s your victory. You think that it is concealing the seeds of failure. When you do this, you are sending yourself a negative message that you will always fail and that you can’t celebrate your victories because they are nothing more than future failures in disguise.

Sign #3 Ð You DonÕt Want to Face the Truth

Continually complaining about reality isn’t going to change a thing. When you complain about everything, it is nothing more than a refusal to acknowledge and accept the truth that there are just things that you cannot change. Not everything in your life is something that you can control. Refusing to see the world for what it is, is a huge mistake because it means that you can no longer tell fact from fiction.

Sign #4 Ð You Get Angry When Your Expectations ArenÕt Met

If you always find that your expectations aren’t being met, it means that your expectations were unrealistic, to begin with. Our expectations are a large part of our mindset and are what we believe to be possible or necessary. Changing your mindset isnÕt easy, but it is one of the most powerful things you can do for yourself on your journey to success. Learning how to recognize a negative mindset is the first step to changing it.

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4 Effective Ways to Become More Persistent

One of the most admirable characteristics a person can possess is persistence. Without persistence, no great achievement is possible. Everyone can set goals and make plans for success; however, only a few succeed in achieving their goals. Developing persistence is a way to ensure that you will reach your goals and achieve success. Here are four practical ways that you can become more persistent and accomplish your goals.

Identify What You Want

Before you can begin to develop your persistence, you have to know what it is you want in your life. Take some time to think about what you want and write down your answers on a sheet of paper. Really think about how you would like your life to be and what you need to do to get there. Write everything down, no matter how big or small the goal.

Figure Out Your Motivation

To build persistence for accomplishing your goals, you have to have motivation. If you know the deep-down, the reason for doing what youÕre doing you will have more energy to keep moving forward toward your goals. Figuring out what is motivating you is a fundamental aspect of becoming more persistent.

Outline Your Plan

When youÕve identified what you want and have figured out your motivation for achieving your goals, you need to develop a plan for how to achieve the success that you desire. Creating an outline of your plan, that includes specific action steps, will help you know how you will be able to achieve your goals. When you know the steps it will take to get what you want, reaching your goals will become easier. Be specific and detailed in each step and identify at least two ways that you can ultimately achieve your goals.

Shift Your Mindset

The road to success is never easy. In fact, you will face numerous roadblocks and challenges along the way. Everyone, from time to time, can get stuck in a negative mindset, succumbing to the negative thoughts and fear of failure. To develop persistence, however, you have to work to maintain a positive mental attitude, regardless of the situation. Strive to keep your thoughts focused on continually taking action toward your goals and try to avoid the negative thoughts and emotions that can destroy your focus and persistence. Accomplishing your goals and achieving success isnÕt an easy path to follow. You will run into countless obstacles and face numerous challenges, but with the right plan in place and enough persistence, youÕll realize your dreams in no time.

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Rest and Recovery – The Importance of Rest Days

In order to burn calories and lose weight, you need to really be pushing yourself in the gym whilst training. It’s no use going to the gym and simply going through the motions when training. In order to get the most from your training, you need to get serious. However, a crucial, and often overlooked element of any weight loss training regime, is rest and recovery. Rest days are just as important as training days, in fact, some would argue that they’re more important.

Here’s a look at why rest and recovery days are so important.

Aids in Recovery

After you finish a grueling workout, you’ll probably have noticed how your body aches and you feel sore. This is because you’ve literally damaged your muscles through training.
In order for the muscles to repair themselves, you need to rest. When we rest, our bodies repair the damage we caused when training and they rebuild the muscles even bigger and stronger than they used to be.

Prevents overtraining

Contrary to popular belief, there is such a thing as overtraining, and if you push yourself too hard, too frequently, you do indeed run the risk of overtraining. Overtraining means that you are literally doing too much exercise and are not allowing your body to catch up and recover. Overtraining can result in muscle wastage, it can suppress the metabolism, it will leave you feeling tired, sore, and lethargic, and it can potentially result in you gaining weight. When it comes to working out, rest days are just as important as training days.

Prevents injury

When exercising, there’s always a risk of injury, no matter how careful you are. If you’re training too frequently however, your muscles and joints are far more susceptible to injury. If you are constantly putting your muscles, joints, and tendons under pressure when training, they will weaken and become more vulnerable. Rest days, however, allow various parts of your body to recover and to become bigger and stronger once more. If you’re looking to avoid injury rest and recovery days are extremely beneficial.

Improves athletic performance

If you’re going to the gym seven days a week, training for hours on end, you’ll find yourself physically and mentally drained and burnt out. As you’re so tired you won’t be able to perform at your best because you’ll be so tired. Taking a couple of rest and recovery days each week, however, will help you to replenish your physical and mental energy so you get more done in the gym, or wherever else you choose to exercise.

Final Thoughts On Losing Weight Permanently

Congratulations on making it to the end of this short, introductory guide on losing weight easily, quickly and permanently. As you now know, losing weight is not about following fad diets and making small changes here and there, it’s about a total lifestyle overhaul. There are no quick fixes when it comes to weight loss, but like anything in life, the more you know about it, the easier it becomes.
To help make your weight loss journey that little bit easier, we’re now going to wrap things up by sharing a few tried and tested tips for losing weight and improving your fitness in a safe and controlled manner.

Start today

Have you ever noticed how people complaining about wanting to lose weight will always claim to be starting their diet and healthy eating regime on a Monday? It could be a Wednesday and the individual wanting to lose weight would still claim to be starting their diet on a Monday. This is usually so that they can stuff their faces for the next several days as a final blow out, as they may call it, which means that they usually gain even more weight. Stop looking for excuses, stop waiting until Monday, and instead, start your diet and fitness regime today. The sooner you start and get off the mark, the sooner you will start seeing results.

Consider your long-term goals

Another thing you can do to ensure that you lose weight and stick to your healthy lifestyle is to consider long-term goals. Don’t just think about how much fat you want to lose, consider your long-term goals as well. Where do you want to be a year, two years, five years from now? Is your weight-loss sustainable and are you willing to change your lifestyle instead of simply crash dieting and yo-yo dieting?

Change your lifestyle

If you’re serious about getting in shape and staying in shape, it’s essential that you change your lifestyle.
As mentioned, there is no quick fix for weight loss, and unfortunately, when most people lose weight quickly, they soon revert back to their old ways and gain the weight back, plus a little bit extra.
If you change your lifestyle, however, that won’t happen. You will learn healthy recipes and healthy habits that promote health and longevity and help you to keep the weight off.

Have fun

Finally, if you are ready to commit to obtaining a leaner and healthier body, you need to make sure that you have fun and enjoy yourself. So many people out there follow diets that literally make them miserable, and then they wonder why they cheat or quit.
When you commit to getting in shape, try to have as much fun as you can. Eat healthy foods you enjoy, perform the exercise you enjoy, and if you aren’t enjoying yourself, look for things that you can do to turn that around. Well, thanks for joining me and continuing to the end. I wish you all the success in your future weight loss endeavors.

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The Importance Of Resistance Training

Exercise is hugely beneficial to us for a whole variety of different reasons. When it comes to weight loss however, people generally tend to think of cardio which we covered in the last chapter.
Whilst cardiovascular exercise is indeed very effective for burning fat, we shouldn’t overlook the importance of resistance training. Resistance training with weights is so beneficial, yet many of us overlook it for fear of getting “too big” and “too muscular”. Here’s a look at why resistance training is so beneficial for our health and well-being in general.

Builds muscle

This is, ironically, the one aspect of resistance training that puts some people off. For some people, being big and muscular is very appealing, but for others, not so much.
The reality is that weight and resistance training will build lean muscle if you’re consistent, but if you’re worried about looking like an enormous 280-pound bodybuilder then please don’t as that simply won’t happen. What will likely happen, however, is you will gain a few pounds of lean muscle which will help you to look better and also help protect you from injury.

Burns fat

People still seem to be amazed by the fact that resistance training does in fact help promote fat loss.
If you lift weights and train like a bodybuilder, you will build muscle which could cause you to gain weight. The weight you gain is a muscle, and this is what people struggle to realize. Resistance training is a form of exercise that promotes fat loss. You’re still burning calories when you exert yourself. Not only that but as you increase your lean muscle mass your metabolism increases so you burn off even more calories than usual. If you want to burn fat and get leaner, resistance training is great.

Great for the bones

As we grow older, our bone health often begins to deteriorate. This is where resistance training is so useful. Resistance training has been found to help strengthen the bones and protect them from age-related damage as we grow older. Resistance training can help to strengthen the bones and prevent conditions such as Osteoarthritis and Osteoporosis.

Reduced risk of injury

When you engage in any form of physical exercise or exertion, there’s always a risk of injury. Resistance training, however, has been found to help reduce the likelihood of you suffering an injury.
Resistance training helps to build up the muscles and strengthen the bones, muscles, and joints, offering them an element of protection. Put simply, a small and frail body is far more susceptible to injury than a lean and muscular body.

Bodyweight training VS Free weights

If you prefer not to train with weights and keep things ‘natural’ there are a ton of bodyweight training exercises that are just as challenging. In fact, certain bodyweight exercises are so difficult that even people who have been training with free weights for years can’t do them. Planche pushups, front levers, V-sits, pistol squats, etc. are some of the most difficult bodyweight exercises in existence. If you can do them, you can rest assured that you will be strong and lean. There are hundreds of bodyweight exercises and variations that will keep you busy for a long time. By the time you master them, you’d have reached your weight loss goal and be hard as nails. It’s next to impossible to get bulky with bodyweight training. So, if that’s a concern of yours, bodyweight training has your name written all over it.

To see a variety of bodyweight exercises, all you need to do is go on YouTube and search for these exercises and try them out. Always be safe and approach the training in a sensible manner.
It would be good to mix bodyweight training with free weights. Neither is better than the other. The goal here is to work your muscles and it doesn’t matter which method you choose as long as you get there.
Many people feel intimidated by going to a gym and would prefer to train at home. Others find it a hassle and some even balk at the cost of the gym memberships. Some folks are even put off at having to use machines that have other people’s sweat on them.

The good news is that your muscles do not care where you work out. So you can either get free weights and train at home or just do bodyweight training in the privacy of your own home. Just make sure resistance training is part of your workout regimen When you lift heavy weights, your body exerts and the muscles get a hard workout. When you’re trying to lose weight, your resistance training should mostly comprise of full-body workouts. Unlike bodybuilders who train one or two body parts a day, you should be doing several different exercises that target muscles all over the body.

A sample workout would be like the one below.

Sample bodyweight circuit – Do 2X or 3X per workout
Deadlifts – 45 seconds followed by 15 seconds rest
Push-ups – 45 seconds followed by 15 seconds rest
Squats – 45 seconds followed by 15 seconds rest
Hanging leg raises – 45 seconds followed by 15 seconds rest
Burpees – 45 seconds followed by 15 seconds rest
Lunges – 45 seconds followed by 15 seconds rest

By doing the workout above, not only would you have targeted several different muscles in the body but the minimal rest would have made the resistance training workout take on a cardio nature.
So, you’ll be toning your muscles and improving your stamina at the same time. You’ll be killing two birds with one stone. Not only that, but the workout will be exhausting and put you in calorie burning mode for several hours after your training session is over. This will help you burn more calories overall and lose weight faster than you ever expected. In the next part, we will look at getting proper rest and recovery which is an essential part of a weight loss plan.

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Cardio Training – HIIT or Steady-State?

Exercise is a critical component of any weight loss regime and when we think of exercise for weight loss, we think of cardio. Cardiovascular exercise is incredibly beneficial for the heart. In fact, the word ‘cardio’ is derived from the Ancient Greek word ‘Kardia’ which literally meant ‘heart’. Lately, more and more people have been performing HIIT as part of their cardio workouts, but is HIIT more beneficial than steady-state? That’s what we’re going to attempt to find out right now.

What is HIIT ?

HIIT, or High-Intensity Interval Training, is a form of training in which individuals alternate between periods of slow and steady exercise and fast-paced high-intensity exercise. The individual performing the workout will perform a short burst of slow and steady exercise, following by high-intensity fast-paced bursts of energy for a number of different rounds. A typical HIIT workout is over in far less time than a steady-state cardio workout, as it typically lasts just 15 – 30 minutes on average.

Benefits of HIIT

Saves time

HIIT workouts are over in no more than 30 minutes on average. In fact, the average workout lasts just 20 minutes. During this time, you can burn off as many calories as you would with a one-hour steady-state cardio session.

Burns calories

Just because HIIT workouts are over quickly that doesn’t mean that they aren’t effective. HIIT workouts are incredibly physically demanding and in just 20 minutes you can potentially burn off more than 400 calories. Not only that, but because it is so physically demanding, your metabolism increases after the exercise are complete and you burn off more calories than usual, even whilst in a rested state. This is known as the afterburn effect.

Keeps things interesting

We wouldn’t exactly call HIIT workouts fun unless you’re a sadist, but we would say that they keep things interesting. A typical steady-state cardio workout performed on a treadmill is boring. You’re literally going at the same pace, looking at the same view for close to an hour. With HIIT, you’re constantly changing the workout, so things stay fresh and exciting.

Sample HIIT workout

• After warming up, get onto a treadmill, set it to a very slow pace, and walk for 60 seconds.
• Now, increase the speed and sprint as fast as you can for 40 seconds.
• Turn the speed to low, walk for 60 seconds, and repeat for as many rounds as you can fit in in the space of 20 minutes.

What is steady-state cardio?

Steady-state cardio is basically a continuous cardio-based workout performed at a moderate speed, for a long duration of time. Typically, a steady-state cardio workout will last 45 – 60 minutes.

Benefits of steady-state cardio

Easier – Steady-state cardio is much easier than HIIT, making it ideal for beginners
Better on the joints – Walking at a steady pace on a treadmill, or outdoors, is much easier on the joints than sprinting on a hard surface.
Burns calories – Steady-state cardio is still cardio, and it is therefore great for people looking to lose weight.

Sample steady-state cardio workout

• After stretching and warming up, either go for a long walk outdoors or jump on a treadmill and walk at a steady pace for around 45 – 60 minutes. It’s that simple.
Well, that’s an overview of cardio training and the difference between high-intensity intervals and steady-state cardio. In the next part, we will look at ramping up your exercise efforts and add resistance training into your weight loss plan.

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Introducing Exercise into a Weight Loss Regime

If you were to ask any health expert what the two basic fundamentals of weight loss were, they’d tell you they were: diet and exercise. Exercise is extremely misunderstood when it comes to losing weight, yet when it is performed correctly, it can really speed up the process and improve your health no end.
But just what is it about exercise that makes it so beneficial? Sure, it’s easy to sit here and tell you that exercise is healthy, but why is it healthy? What does exercise do for you that makes it healthy, and how can you introduce an exercise and fitness routine into a weight loss regime?
Let’s find out, shall we?

Health benefits of exercise

To begin with, we’re going to start by looking at some of the main health benefits of exercise. These include, but are not limited to:

Weight loss

Yes, we’re as shocked as you are, but yes, it turns out that exercise does in fact help you to lose weight. Who knew, right? When we exercise and exert ourselves physically, our bodies of course need the energy to perform the various activities we’re performing. This energy comes from calories we consume as well as those found in stored body fat. The more physically active we are, the more calories we burn and the more weight we will lose.

Cardiovascular health

One of the biggest risks of obesity is heart disease. Heart disease is the number one killer in the world, and what’s even more frustrating is the fact that it can be avoided by following a healthy diet and lifestyle. Exercise is beneficial for the heart and cardiovascular system as it reduces blood pressure, it lowers LDL cholesterol, it improves circulation, and it strengthens the heart, making it more effective.
Improved mental health – Have you ever noticed how, after exercising you feel fantastic? You’re full of energy, you’re in a great mood, you feel alert, and you just feel happier and more content with life.
Exercise promotes the production and secretion of endorphins and other happy chemicals that improve your mood and improve your mental health. Exercise can potentially be a fantastic natural treatment for mental health issues such as stress, anxiety, and depression.

Exercise boosts your energy levels

If you ever find yourself feeling tired, lethargic, and fatigued, exercise is perfect.
Studies have found that regular exercise can increase a person’s energy levels significantly. Exercise boosts the metabolism, which in turn generates more energy for you, whilst burning off more calories in the process.

Should you work out at a gym or at home?

People often wonder whether it’s more effective to train at a gym or simply exercise at home. Here’s a look at some pros and cons of each.

Gym pros

• More equipment
• Great atmosphere
• Plenty of variety
• Access to personal trainers and experts

Gym cons

• Travel
• Price
• Can get busy at times
Exercise at home pros:
• Save time
• No large crowds
• Save money
• Do your own thing
• Listen to your own music

Exercise at home cons

• Potential lack of space
• Lack of equipment
• Hard to get motivated sometimes
• Can get boring
Well, that’s a brief overview of and against training at home or at a gym. The main takeaway should be to stay focused on your weight loss goals we set and exercise regularly. You must be stronger than your excuses and it’s when you feel like skipping your training the most that you absolutely must get up and do that 5 minutes. This will boost your self-esteem and you’ll develop the mindset of a winner.

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Weight Loss Nutrition Shopping Tips

When you make a conscious effort to lose weight and take back your health, you need to ensure that you’re doing everything in your power to consume the right foods at the right times. This is where it pays dividends to know what you’re doing when you’re out browsing the grocery store for healthy foods and drinks. To help make your shopping trips for healthy food that little bit easier, we’re going to share a series of healthy shopping tips with you right now. Because we’re so generous and helpful, we’re also going to share a sample healthy meal plan for the day with you, so you have a better idea of the types of things you should be eating to lose weight.

Weight loss nutrition shopping tips

To get things started, here’s a look at some useful shopping tips for when you’re looking to stock up on healthy, weight loss-friendly foods and drinks. Never go shopping hungry – If there’s just one piece of advice to take heed of, let it be this: Never go food shopping for healthy products when you’re hungry.
When you’re hungry, you won’t be thinking clearly, you’ll be craving something quick, easy, and tasty, and you’ll be surrounded by unhealthy junk food that you’ll find hard to resist. If you’ve already eaten a healthy meal, however, you’ll be full, and you won’t be interested in the junk food at all. Don’t buy food labelled as ‘low fat’ – Although you’re looking to lose weight, you should still avoid food labelled as
being ‘low fat’ at all costs. This is because low-fat alternatives to everyday food items often contain ingredients that are far worse.

Normally they’ll be packed full of artificial flavorings, chemicals, sweeteners, and preservatives which do the body no good at all. Sure, they may be low in fat and calories, but they’re still very unhealthy.
Read the packaging and ingredients – If you’re unsure about whether or not something is healthy, read the packaging and take a look at the list of ingredients found inside. If there are dozens upon dozens of ingredients, including chemicals that you can’t pronounce, and E-numbers, it’s not healthy and it should be ignored. Look for foods and products containing natural ingredients.

Don’t fear frozen vegetables

There’s a misconception in the world of dieting, that frozen vegetables are unhealthy. In reality, most frozen veggies are simply coated with freshwater and frozen at source, making them very fresh. Some fruit and veg you see on grocery shelves could have been standing for weeks and may not be as fresh as you’d like. The fresher the produce, the higher the nutrient count.

Sample healthy menu

Breakfast


• Slice of wholegrain toast
• Half a smashed avocado
• 1 poached egg
• 1 serving of wilted spinach
Snack
• 1 apple

Lunch


• 1 homemade chicken and Mediterranean vegetable salad with vinaigrette dressing
Snack
• 1 yogurt
• 1 handful of mixed berries
Dinner
• 1 baked cod fillet
• 1 serving of fresh asparagus
• 1 baked sweet potato

Snack


• 1 serving of cottage cheese
• 1 handful of mixed nuts
Now that we’ve learned a few shopping tips while on a weight loss plan, the next thing we will look at is adding exercise into the mix.

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Popular Diets and Fad Diets – Which Should You Choose?

If you decide that you need to lose weight, what’s the first plan of action to springs to mind? For the vast majority of us, it’s to go on a diet. The word ‘diet’ is actually very broad because there are literally hundreds of different diet plans out there for people to choose from.
Needless to say, some are incredibly effective, whereas others, not so much. Some diets have proven to be effective and have been backed up by science and medical research. Others, however, are nothing more than passing fads, and can potentially be dangerous.

Here are some popular diets to consider, and some fads to steer well clear of.

Popular diets


We’ll start off on a high by looking at popular diets that have enjoyed a lot of success and have been found to be effective. If you’re looking to lose weight and improve your health in the process, you may wish to consider the following: The paleo diet – The Paleo diet is sometimes known as the caveman diet. It has the word ‘diet’ in it, but in truth, it is more of a lifestyle change. The basic premise is that followers of the diet eat foods similar to what cavemen used to eat hundreds of thousands of years ago. The diet isn’t as much about losing weight, as it is about eating natural, non-processed food the way evolution intended. A bonus, however, is that you will lose weight.

Keto

Ketogenic diets are hugely popular nowadays. Keto diets are low carb, moderate protein, high-fat diets that cause your body to enter ketosis. When this occurs, you produce ketones via
fat cells, which are then used for energy. By default, you are technically using fat for energy, rather than carbohydrates. 5:2 diet – The 5:2 diet is a form of intermittent fasting. Basically, on this diet, you will eat normal foods for 5 days of the week, and for 2 days you’ll consume just 500 calories. If you stick to the diet and DO NOT binge on your normal eating days, you can potentially lose a lot of weight.

Fad diets to avoid

Now we’ll look at some fad diets to avoid if you value your health:

Cabbage soup diet

The cabbage soup diet is as disgusting as it sounds. With this diet, the idea is that you primarily consume low-calorie cabbage soup every day and that you consume around 800 calories on average. You will lose weight, but it is not sustainable. Not only that but the longer the cabbage is cooked, the more nutrients it loses.

Raw food diet

As the name implies, this is a diet in which you only really consume foods in their raw form. Does that mean you should eat raw meat? No. The raw food diet only permits foods that can safely be consumed raw, I.E fruits, nuts, and veggies. Eating most vegetables raw is a great way of getting more nutrients, but the diet isn’t sustainable.

Cotton ball diet

This diet should be banished from the face of the earth forever. The cotton ball diet is a diet in which people literally soak cotton wool balls in fresh juices or green tea, and then swallow them.
Why? The “logic” behind swallowing cotton balls is that they swell up in your stomach and take longer to digest, so you feel full for longer. The fuller you feel, the less you eat. This diet is very dangerous and could kill you. Don’t do it – ever!

So which is the best one for you?

There is no right or wrong answer here because this book is not about teaching you to live your entire life on any one diet. While you may choose one to help you lose weight, ideally, the best thing that you can do is change your eating habits for the better. A lot of diets have stringent rules and try to exclude certain foods that are deemed anathema to the diet. For example, the paleo diet doesn’t allow you to consume artificial ingredients, grains and dairy.

This can be a nightmarish diet for people who love having the occasional cake and ice-cream. While there are paleo alternatives, they just don’t quite cut it. Because of this, adhering to such strict diets can be a turn off for many people. The key to succeeding with weight loss and keeping off the excess pounds is moderation. Life is too short for you to avoid the foods you love completely.

What you need to do is replace most of your unhealthy food choices with healthier ones… and occasionally indulge in the foods you love. Healthy eating should be a lifestyle choice and not because you’re forcing yourself to be on a diet. Include lots of vegetables in your diet. Have fruit for snacks. Replace sodas with water or unsweetened green tea. Cut down your intake of processed foods.
Follow the right macronutrient combinations. If your diet consisted mainly of single-ingredient foods, you’d be just fine. Broccoli is a single ingredient food. Canned vegetable soup is not. Treating yourself to a food you love once every 4 or 5 days is just fine. In fact, it will give you a mental break and make you happier.

Drink lots of water because water helps in the fat loss process. Drink a glass of water before each meal. This will not only make you more full and prevent you from overeating, but it’ll also keep you hydrated for your workouts. Have a teaspoon of cumin seeds every day. This will help you lose 3 times more fat. It’s such a simple practice but so powerful. Consume one tablespoon of cold-pressed coconut oil daily. This will further help in your weight loss progress. You must consume good fat in order to lose fat. When your body realizes that it has a steady supply of fat coming in, it will be much more ready to burn off its fat stores. Coconut oil received a bad reputation in the past. However, recent studies have shown that it is one of the best foods around and prevents a myriad of health issues.

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Setting Productive Weight Loss Goals and Motivational Techniques

As you know, obesity can potentially be fatal, which is why it’s so important for us to get our weight under control as quickly as we possibly can. The sooner we act, the longer we will hopefully live. If you’re serious about losing weight, it’s vital that you stick with the plan for the long-haul.
There are no shortcuts when it comes to losing weight, nor are there any quick fixes. If you’re serious about losing weight, it’s important to set yourself goals. Goal setting, however, is easier said than done. To stick to your goals, you need to ensure that you are motivated and driven.

“Weight loss is not a physical challenge. It’s a mental one.”

Before you even set any weight loss goals it’s time for a reality check. Here are a few things you need to know and be aware of.
• Losing 1 or 2 pounds of fat a week is normal.
• The more overweight you are, the more fat you will lose in the initial stages. As you progress, your weight loss results will start tapering down.
• There maybe a week or two when the numbers on the scale just don’t change… or might even go up a pound.
• Your caloric deficit is the most important factor.
• It takes time to lose weight.
Now that we’ve got that out of the way, here’s a look at how to set goals and stay motivated.

Set realistic goals

When losing weight, the temptation is always there to set yourself an outrageous weight loss goal in a bid to help keep yourself driven and focussed. At first, this technique may prove beneficial, but as time goes by and reality sets in, you’ll begin to realize that, actually, the goals you set are not really viable.
Losing 3 pounds in a week, for example, is quite tough, but it is realistic. Setting a goal of losing 10 pounds in a week though, is not realistic or practical. If for example, you lost 4 pounds that week, ordinarily that would be an extraordinary loss. Because you set a goal of 10, as you would be 6 pounds light, you’d view it as a failure. This would then result in you adopting much more of a negative mindset. When you set weight loss goals, always be realistic.

Visualize

When we attempt to lose weight and get in shape, we will experience highs and lows.
Some days we’ll find ourselves full of energy and motivation, and ready to tackle whatever the day throws at us. Other days, however, we find ourselves tired, unmotivated and questioning why we’re even bothering. When you feel like this, visualize your goals and targets and remember why you’re losing weight in the first place. Visualize yourself leaner, fitter, healthier, and happier and focus on how much better you will look and feel.

Make small goals and meet them. Once you start cleaning up your diet and eating wholesome, nutritious food, your goal can be to slowly eliminate the detrimental foods over time. As far as your training regimen goes, your goal may be to get to the gym 3 or 4 times a week or walk daily. It doesn’t have to be
huge goals. Aim for ones that you can manage and each week, make small improvements.
While we’ve covered setting goals & motivation, the real work is about to begin. In the next chapter, we’ll look at nutrition and the fundamentals of a healthy diet.