Thank you for reading 'Fight Your Flab Fast: Weight Loss Tips.' This report is written to motivate and inspire you, and to provide you with easy to follow tips which will help you to reach your weight loss goals.
Many people believe that weight loss is a mystery, and that if results do not happen overnight, they will never happen at all. We have put this report together to give you the advantage and help you reach your weight loss goals. Spend some time reading through this report, print it out and take these tips to heart. If you approach weight loss with an open mind, fully aware that you are in control, then you are far more likely to succeed.
One of the most common reasons that people eat when they are not hungry is boredom. If you find yourself wanting food between meal-times, why not try to let the feeling pass and spend some time doing something. If you find that you are still hungry in say, 10 to 15 minutes, then it is time to eat.
If you find yourself snacking and eating when you are not hungry, you must quickly identify what is causing you to eat. If you make a list of the foods you are eating and what you are feeling at the time, it will become easier to identify the reasons for your emotional eating habits. Sometimes people eat when they are bored, lonely or upset. By identifying the reasons, you then be able to address the root cause of your emotional eating. If you are lonely, talk to friends. If you are bored, consider pursuing a hobby. If you are upset, share your feelings with somebody you can trust. Putting on extra weight because you are not feeling happy, will often make you feel even less happy and will make the habit even harder to break.
If you often eat when you are not physically hungry, you might find the following tip useful - Imagine the food becoming part of your stomach, hips, thighs or wherever you find it least appealing. Ultimately, the fat in your food will find its way to these areas... think about that before you eat out of boredom.
We live in a world where we expect instant gratification, there are fast food restaurants everywhere we turn and we are used to eating on the run. It takes approximately 20 minutes for the signals from your stomach to reach your brain, telling it that you have eaten - during this time, you could be eating a lot more food than you need to. If you train yourself to eat slower, you may find yourself eating less, yet feeling more satisfied.
It is the food that we love that we eat the most. If you have learned to love the wrong kinds of food, you will likely find yourself putting on weight. Chocolate, fast food and sugary treats often make us feel good - so we grow to love them. There are many other kinds of food that we can learn to love, try new foods and learn to cook things you wouldn't normally consider.
This may sound fairly obvious, but standing up to eat will generally mean you eat more. If you sit down, you tend to take more time over your food. When you eat more food, you consume more calories, and put on more weight.
You should try and cook just enough food rather than more than you can eat. Use a smaller plate if you have trouble serving a smaller portion. The shortage of food in the world will not change at all because you threw a dinner away.
We all like to try new things. Next time you are out shopping, choose one thing you wouldn't normally eat - better still, chose something you've never tried before. Learn how to prepare and cook it, and make a habit of doing this each week. The more you enjoy new foods, the less likely you are to fall back on bad habits of chocolate and snacks. There are hundreds of exotic fruits and vegetables, and other foods that you've never tasted and some you've likely never heard of. Challenge yourself, and enjoy the experience of trying new things.
When you have finished your meal, throw away or put away any leftover food immediately. If you plan on reheating your leftovers another day, you should store them in a microwaveable container. If you do not plan on eating the leftovers during the week, you should throw them away to prevent yourself picking at them.
This is one of the hardest tips for me to follow. I love to cook and had got used to tasting as I cook. It was a lesson in knowing what I was cooking was good. When I taste, I am only eating more calories, and logically if I have over seasons something, it is too late to do anything about it.
How would you feel if you had a major health scare caused by being overweight? Not too good I would presume. There are many health dangers of overeating, you can find out what they are easily by speaking to your doctor or searching the Internet. Why wait until you are faced with a medical emergency to change the way you eat? If you imagine how you would feel after the event, it can help you to change your habits NOW. Prevention is better than cure, especially as some of the health risks have no cure at all.
This is one of those dreams that are within your grasp. Only you have ultimate control over your fitness and weight, if you take no action, you will not achieve the results you desire. However, if you take the action necessary, you can and WILL succeed.
If you are hungry at the supermarket, you are more likely to choose the foods that are bad for you - the ones that will help you gain weight. This is one of the oldest tips, yet many people do not realise the importance of it. If you are not hungry when you go to the supermarket, you are less likely to choose foods that are high in fat or sugar.
Watching other people eat can often put you off eating, especially if they are stuffing food into their mouths. How about eating in front of a mirror? Or even imagining that there is a mirror in front of you when you eat. This will make you more conscious of the speed at which you eat, and help you control the amount of food that you consume.
If you sit down and think long and hard about your body, what you want it to look like and how you want to feel - can you honestly say that you are happy with what you are doing to it? Your body is not like a car, it cannot be taken in for a service every 20,000 miles for a tune up, you have to maintain it as you go. Think about what you are doing to your body when you eat junk food. Think about the consequences of your body breaking down.
It is up to you whether or not you want to lose weight and get fitter. What is it you want? Don't let food control your life, seize back the control that you have lost and show your body who is the boss.
If you are overweight, there is only one person who can do anything about it - YOU. If you make excuses for yourself and blame other people, all your effort will be focused on shifting the blame. You buy the food, you cook it, and you eat it. Stop blaming your weight on other people or circumstances - take responsibility for your actions and change them.
If people tell you that you have no self control which is why you eat so much, you shouldn't take it to heart. Do not resign yourself to the fact that you'll never be able to control your eating. Instead, think about those times when you have proven that you have self control... whether you saved up for something, where you were able to keep a secret or anything unrelated to food. If you can do it in other areas of your life, you can do it with your eating too.
Who are you trying to kid when you make excuses for your overeating? If I am being honest, nobody is impressed. Making excuses might make you feel better about your actions, but nobody really believes you. How many times have you made excuses such as: "I've paid for it, so I have to eat it" or "I can't let you eat alone." If you want to lose weight, stop making excuses for yourself and start NOW. All that extra fat that you make excuses about ends up being stored on YOU!!! When you stop making excuses, your body will thank you for it.
If you slip up and have a binge - consider it done and move on. When you realise that you have had a binge, stop immediately and do something else. Leave the food behind until you are physically hungry.
If you have overeaten, you should try to identify why it happened. If you discover your reasons for overeating, you will be more prepared to prevent it from happening in future. Think about what you can do to stop yourself under similar circumstances and you will learn to control the situation next time.
Every time you achieve something, you are pumped up - ready to take on the world. If you dwell on your successes instead of your failures, you will be able to approach each day with a more positive attitude. Let's say you lost half a pound this week, you feel great... guess what? You can do it again! Think about all your past successes, relive them and see how successful you can be.
If you are not eating alone, focus on those around you - make conversation and enjoy the company. When you are engrossed in conversation, your mind will not be focused on eating, you will find that you eat slower, and eat less. Ask questions and listen to the answers.
If you want to lose weight, and keep it off permanently, you must change your eating habits. As we mentioned before, it takes approximately 20 minutes for the signals from your stomach to tell your brain that you have eaten enough. If you take smaller bites, you will eat less in 20 minutes.
Chewing for longer, and putting the knife and fork down between mouthfulls are excellent ways to slow down your eating. Savour the taste of your food.
Gaining weight is a fairly slow process, usually caused by eating more calories than your burn. You don't suddenly wake up to find that you are 30lbs heavier, so it would be ridiculous to assume that it is possible to lose weight fast too. Most crash diets fail because the body cannot cope with losing weight fast - it becomes impossible to maintain a crash diet and the weight creeps back on. Don't treat weight loss like a sprint, you can take your time and enjoy each little milestone.
If you eat out of habit, or because you are bored, it would be a good idea to make a list of things that you can do instead of eating. Why not go out for a walk? Go shopping, tidy up, listen to some music or phone a friend you haven't spoken to for a while. If you can break the habit of eating when you are bored, you will have given yourself the advantage you need in order to lose weight.
Why not make a pact with yourself to do something new and exciting - there is no reason to be bored, life is great, and this would be a great day to enjoy your new attitude to weight loss. What would you like to do today that you have never tried before? How many new friends could you make today if you tried? Get busy finding fun things to do and I bet you won't be thinking about food until you're physically hungry.
Sometimes, people drink to forget. Sometimes, overweight people eat because they are unhappy. Comfort eating, is a common cause of obesity. Writing down your feelings is a good way to deal with the issues which has caused them. Dealing with the issues which make you unhappy will ultimately make you happier and less likely to eat away your worries.
If you've been putting off something for ages, do you find yourself making a cup of coffee, or grabbing a quick snack to psyche yourself up to doing it? Using food as a way to avoid doing something is very counter-productive. Not only will it add calories to your daily intake, it means that you spend less time doing important tasks.
It is common to grab something from the refrigerator when you are angry, just after an argument to try and calm down. We associate snacking with pleasure, this offsets the negative feelings brought about by the argument. If you fall victim to angry eating, it is a good idea to find other ways to let off steam rather than eating to calm down.
If you find yourself with a bag of potato chips when you watch television, why not find something else to do? There are plenty of things you can do while watching TV, I like to practice playing guitar, others like to knit or sew. It is much harder to eat while your hands are busy doing something you truly enjoy.
Dieting takes a lot of time, and it can be boring as well. If you find that your dieting is getting you down, do something nice for another person. It will give you a lift and you will have helped the other person as well.
Don't think about a black cat... difficult isn't it? Now, the reason many diets do not work is because they forbid certain foods. When something is forbidden or we are told not to think about it, it fills our thoughts so much more and we want it. After a while, the desire becomes too great and we give in and eat it - and usually lots of it. The best way ofaddressing this is to build a small amount of 'forbidden' foods into your diet, maybe a little mouthful of ice-cream to help rid you of the cravings. If you eat in moderation, you take away the power that these 'forbidden' foods have over you and it becomes easier to say no.
You can't win a marathon by sprinting the full distance. You would give up, exhausted after a few hundred metres. Then why do you think it would be possible to sprint towards your weight loss goals? If you were running a marathon you would pace yourself to give you the best chance of finishing the race - you should adopt the exact same approach to losing weight. After all, losing weight is only half the battle, you have to keep it off too. If you're totally burned out from losing the weight - you'll have no fight left in you to keep the weight off.
Your stomach has no control over how much you eat, your brain makes that decision for you. When you eat, your stomach sends signals to your brain - these messages take approximately 20 minutes to reach your brain. Think about this when you are eating, the more you eat in the 20 minutes before your brain gets the message, the less likely you are to lose weight.
It is a very bad idea to start a diet by binge eating the day before. I've known many people approach their diets like this. They think "I'll start my diet tomorrow, so I'll eat all this chocolate and ice-cream now." This approach rarely works, because you begin to crave the foods that you completely cut out of your diet. If you started your diet by saying "I'll have one square of chocolate today, and maybe another in a couple of days," you'd find it much easier to stay disciplined.
Those who are not dieting, rarely understand the challengesthat you face. Let's say you're at a dinner party and you announce your diet to the room, some supportive guests might tell you that you don't need to lose any weight. This can actually hamper your progress towards your goals. You are accountable to yourself, and you have to set your own goals.
While it is not advisable to eliminate your favourite foods from your diet altogether - there may be some foods which put you into 'overeating mode.' Peanuts, cheese, chocolate and muesli are common triggers. It might be wise to cut these foods out altogether for a short time. But don't let that stop you choosing other foods you really like instead. Just keep away from those that you might not be able to stop. Once you're more confident in your choices, then you may be able to handle them again.
It is possible to gradually cut down on processed sugar until you don't crave it any more. Processed sugar is not good for you, whether you are dieting or not. It does nothing for your well-being. As you gradually cut down on sweet foods, you crave less. For this reason try and avoid sweeteners and diet drinks too.
We all have our own motives for wanting to lose weight. Do you want to look better on the beach? Do you want to get in shape for a wedding dress? Whatever your reasons, keep them in the forefront of your mind. They will help to keep you motivated and you will be more likely to succeed.
Whatever you choose to believe, "low fat" foods contain calories. If you eat more of something because it says "low fat" on the label, you might want to think twice - always check the label, quite often, something labelled in this way will only contain 25% less fat.
If you stand up straight, you will immediately give people the impression that you are slimmer and healthier. You will also feel better if you maintain good posture, and it can also help to prevent back problems in later life.
There is no need to rush your food. Savour the tastes, smells and textures of your meal. Eat slowly and appreciate what is on your plate.
If you fill up your car with the wrong type of gas, you're on the fast track to a mechanic. If you are refuelling your body with the wrong types of food, you could be on the fast track to your doctor, or worse, the hospital. Your body is like a car, if you take care of it you will get a lot more mileage out of it.
From time to time, you will encounter little setbacks, plateaus and difficulties. You have a choice... go back where you started and undo all your hard work, or keep going, towards your goal. Never give up when life throws obstacles in your way - you will feel great when you overcome the obstacle and the fun begins on the other side.
Once you have reached your target weight, you shouldn't stop exercising - research shows that only a small percentage of dieters achieve permanent weight loss with dieting alone. You are more likely to maintain your weight loss if you keep up an exercise programme.
The key to long-term weight management is portion control. Some people snack between meals, but others simply gain weightbecause they are eating too much at meal times. As a rule of thumb, your fist is a good measuring device - if you keep your portions to the same size as your fist, you are usually on the right lines.
How many times have you given up after a relapse? It is common for dieters to have a little relapse every now and then. There is nothing wrong with this - however, if it is coupled with a defeatist attitude, you're looking for trouble. If you have a little setback, admit it, move on, and immediately pick yourself back up. One of the worst things you can do is eat junk all day because you're going to 'start again tomorrow.' Don't undo all your good work, put your set back behind you and only eat again when you are hungry.
That's it, just three weeks to bust old habits and make brand new ones. The choice is yours, do you want to form good eating habits or bad ones? Start today, make a conscious effort and follow through until these good habits become second nature. If you eat less salt or sugar for a whole month, you will break your old habit and a new one will replace it. When you've got lots of good habits, things become a lot easier - just take some time to form them.
Our minds use symbols to make sense of our experiences. If you use symbols to visualise the fat you have lost it can help you stay motivated to achieve even better results. For example, if you have lost 5lbs this month - you might picture a 5lb lump of butter. Imagine that butter around your waist, and feel proud that it is no longer part of you. By making your fat 'real,' you will be able to tackle it more effectively.
If the main course in your favourite restaurant looks too large or you feel that it would be too much for you, there isno harm in replacing it with a starter.
If you know that you are not physically hungry, yet you have a craving for food, go and brush your teeth. Brushing your teeth for a few minutes will often give you enough time to allow the craving to pass - things also taste rather odd after brushing your teeth so you will not want to eat for a while. This works equally well for those who are trying to give up smoking, I have a number of friends who use this method.
It is sometimes difficult to break old habits, but not impossible by any means. For example, if you always have a cookie with your coffee - you can break the habit by making a conscious effort not to have one. You will eventually form new habits.
When you embark on a starvation or very low calorie diet, you are usually destined to fail. These diets rarely work in the long run because when the deprivation becomes too much - you go over the top and overindulge. Eat when you have a good appetite and never allow yourself to become too hungry, your body could go into starvation mode and begin storing fat. When your body is crying out for what it needs, you shouldn't ignore it. Doing so can lead to health problems too.
There are good fats and bad fats. You should avoid bad fats which can be found in red meat, dairy products and friend food. You should try to include a little amount of fat from fish, nuts and olives in your diet.
You should never be obsessive over your weight, the ultimate goal is to look and feel good. If you don't quite meet yourgoals, but you've discovered a new lease of life and are getting compliments from everyone - don't fret... you've done a great job.
Being assertive is not the same as being aggressive. If somebody offers you dessert, and you feel that it would be too much - an assertive statement would be; "Thanks, it looks great, but I couldn't eat another thing." This is not only polite, but it allows you to say no without offending anyone. You could always throw a compliment into the mix, such as - "I'd love to have a copy of the recipe" or "Can I take it in a doggy bag?"
Whether you are able to lose 1lb or 20lbs, you are heading in the right direction. Be proud of yourself, celebrate your victories with an activity you enjoy such as going to see a movie. When you associate your successes with pleasure, you will be more motivated to keep going even when you are finding progress difficult.
Well done for coming this far, if you follow all, or even some of the tips in this ebook you are destined for success. I sincerely hope that you are able to achieve all of your goals. Whether you have reached your plateau or you need a little extra motivation, read this report again, it will help you focus on your goals.
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