Category: Health/Wellness Publisher: Jody Story
Type: Non-Fiction
Pages: 49
Copyright: Jan 19, 2013
This book gives you a map to follow to help you achieve your weight loss goals. It gives you motivational help, nutrition plans, and exercise programs to follow.
Do you need results from your weight loss efforts? Do you want to healthier, feel better, and by all means looks better?
This book will give you the road map to results to make those dreams finally come true. We have addressed motivational issues. We give you the nutrition program that works. We even give you the exercise programs to help you achieve your weight loss goal.
If this is what you are looking for, then look no further. Simply click the buy button and for less that a cup of coffee from your favorite barista you can have the road map to results in your hands.
Excerpt
Table of Contents
1. Introduction
2. Motivation
3. Goals
4. Tracking Progress
5. Calorie Burners/Exercise
6. Nutrition
7. Supplements
8. Tips and Tools
1. Introduction
Disclaimer
This book is not intended as a substitute for the medical advice of a physician. The reader should always consult a physician in matters regarding their health before embarking on a weight loss program. The authors assume no liability and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omission resulting from negligence, accident, or any other cause.
Are you ready for your weight loss journey to begin?
How many times have you embarked on this journey? (If you are like most of us, many, many times.) We lose a little, gain a little, lose a little, and then gain more back than when we started. We get sidetracked, distracted, frustrated, and tired of trying. Overcoming this takes a certain mindset. It takes motivation, determination, knowledge, courage, and definitely discipline. We will be addressing these issues to help you get results.
There truly is no fast, easy way to lose weight. It is basically more out than in (that is calories burnt vs. calories eaten). You must be ready to make some changes in your lifestyle and habits.
The theme of this book is that “RESULTS ARE MOTIVATING!“. We believe, if you see some results, you will be motivated to see more results. Then continue doing the things you need to do to complete your goal and finally achieve that body you have always dreamed of and keep it that way.
Remember, “If it was easy…everyone would do it.” Eric Martin.
2. Motivation
“You can’t hope, wish, or think yourself fit. You are a product of your action.” -Rosley
In order to lose weight and keep it off you will need to find a reason. This reason for wanting to be leaner, more muscular, and fit must be something that means a great deal to you. For most people, wanting to be 10 pounds lighter for a reunion will give you a goal and a time line, but there is no reason to keep that fat off (if you even reach your goal). For some that will not be enough motivation to actually reach that goal. For others it will be and they will reach the goal of weight/fat loss but are very likely put that back on soon after. We want to prevent that from happening to you.
So how do we find that something that means enough to us to keep us on track and healthy after we have reached our goal? For some of us, we will feel so much better, have more energy, less aches, and pains. We won’t want to go back to that place of low energy and feeling just blah. I know my energy really lags if I am not working out. Once I get into a routine, I feel so much better and that in and of its self is motivating. Others might see the health issues their parents have and don’t want to go through those themselves. Diabetes is not fun, it is expensive, and a pain (having to inject insulin multiple times a day, not to mention the other health issues that go along with that like peripheral neuropathy, heart disease, blindness, etc.). Others may have kids or grandkids and want/need to have the energy to keep up with them and their activities. Whatever the motivation, find yours and write it down along with your goals. Sometimes we need to be reminded of our reason to keep us on track.
3. Goals
Goals are essential!
We have to have goals. Without them we don’t have a direction. It is like having a GPS in your car and not typing in an address. It just sits there and does nothing. It has no direction. And if you do nothing and have no direction, you will NOT get RESULTS! Guaranteed!
The goals you set need to be SMART. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely. As an example, let’s say my goal is to lose 12 lbs. in 4 weeks, I could also say my goal is to lose 2 inches off my waist in 4 weeks. It is specific, it gives me a measurable mark, it is attainable (depending upon the total amount of fat the person has to lose), it is realistic (in most cases), and it gives a time frame to get it done. This is a SMART goal.
The next step is to break down those goals into smaller chunks. So with this person’s goal we would say we have to lose 3 lbs/wk to stay on track (or as in the 2nd example a half inch off the waist/wk). We would then have a way to make sure we are staying on track. We would also know that for that to happen we will need to take in fewer calories and have an intake (eating) to output (burning off of calories) deficit to the tune of 1500 calories per day. Which sounds like a lot, but with adding exercise and a change in our eating habits this is definitely doable. We should be able to cut calories by let’s say 750-1000 calories and use exercise to shave off the rest. We will get into the nutrition and exercise piece later in the book.
Once we have our goals, we want to remind ourselves of these goals to keep on track. One thing we can do is to put sticky notes in places we see all the time, such as the bathroom mirror, the car dash board, our computer screens, and the refrigerator. On the notes, we want to put the actual goal, i.e. 2 inches off my waist or lose 12 lbs by such and such date. As well as other reminders, like make healthy food choices, bring your lunch, drink your water, and get to the gym.
We also need to turn the things we need to do to reach our goals into habits. These changes need to be made permanent to be able to keep the weight off. Not that we can’t take a meal or 2 off here and there. We just need to wait until we reach our goal or hit a sticking point. But 95% of the time we will need to stay on our plan in order to get the results we want. Researchers have found that it takes 21 times of doing an activity the exact same way to create a habit. So 21 days of eating clean healthy food and 21 days of working out. Then those habits will change into a lifestyle. You will need this to become a lifestyle in order for your results to last.
In order to make these activities habits, we need to stay focused on our goal all the time and have a support system in place. Placing the sticky notes around will help us to stay focused on our goal. We also need to have a support system and Facebook makes that pretty easy, however, your spouse, coworkers, and friends are all great places to start. You will need these people to give you positive support. So let as many people as you can know what your goal is and that you will need their help to stay on track. Although there are some people who will try to sabotage you or get you off track by tempting you with foods you shouldn’t eat or to go do something else when you should be getting your workout in. You should steer clear of these people, usually they haven’t been able to reach their goals and don’t want you to reach yours for who knows what reasons. In reality, who cares! It is you that you need to be focusing on, not figuring out why they do what they do.
A great person to find support from is someone who has been there and done that. Someone who has went through the trials that you will be facing.
Every day we are faced with decisions or choices about all of the things we do. These are our habits and we will need to change the way we ‘normally’ do things. The way to do this is to ask ourselves questions. For example, it is a habit to stop and get an iced mocha on the way to work every day. We should see that since we are trying to lose body fat or weight, we would need to evaluate all of our eating patterns. So we should ask ourselves, is this in line with my goals? How can I change this to help me reach my goals? You wouldn’t necessarily have to completely cut that habit out, possibly just change the order from an iced mocha to an iced Americano with sugar free chocolate and skim milk. This will cut out a couple hundred calories at least and then it will be helping you move toward your goal. Then after 2 weeks of that change, if you still need to cut more calories, you simply order a smaller size or if possible change to black coffee. You will need to go through this process in everything that will affect your ability to achieve your goals whether it be getting in a workout or changing eating habits.
Just to recap this chapter:
Set SMART goals
Breakdown those goals into weekly chunks
Remind yourself of those goals by putting sticky note reminders around
Get support from friends and family
Question your habits and ask how you can change them to help your reach our goals
