Your thinking affects your weight loss efforts

Achieving your weight loss goals will not only require a change in your diet, increased physical activity, but also a change in the behaviors and beliefs that may have blocked you from reaching your goals in the past. Your mindset and motivation are just as important as food and exercise in achieving your weight loss goals.

What are the first thoughts and feelings that come to your mind when you think of yourself going on a diet or going to the gym? The first thing you need to do is throw out your old dieting mentality and think of your journey as a lifestyle change. Do not think of it as something that starts and then stops. That type of thinking does not serve you.

Let's look at some ways your mindset can sabotage your weight loss efforts.

All or Nothing Thinking
Do you think that being on a diet means you must strictly follow a diet plan perfectly? Do you take dieting to the extremes and follow rigid rules dictating what you will eat, when you will eat, and when and how hard you will exercise? Studies have shown that this type of behavior commonly ends up working against you. You can start to become obsessed with thoughts of what you have deemed forbidden. This leads an overwhelming urge or craving to do exactly the opposite of what you are denying yourself.

Self-Sacrificing Thinking
Do you put the needs of others before your own? Are you too busy attending to everyone else that you neglect your own needs? While your lifestyle may be hectic, you will find that daily exercise and proper nutrition will actually help you get through your day easier. You will feel less stressed and actually have more energy to perform your daily tasks.

Dieting Means Deprivation Thinking
Do you avoid any attempts to lose weight and improve your health because you think a change in your diet means you have to give up all your favorite foods? This couldn’t be further from the truth. You will achieve long term success through eating in moderation and that includes all your favorite foods. A plan that includes foods you enjoy will help you stick with it.

Negative Thinking
Have you engaged in multiple attempts to lose weight in the past that did not give you the results that you were intending? Have you lost and regained weight repeatedly or engaged in yo-yo dieting? Do you feel pessimistic or negative about your ability to ever reach your weight loss goals? This mindset is a definite roadblock to you reaching your goals. Instead of thinking thoughts of failure, give yourself credit for trying to do something to improve your health in the first place. Make an effort to always stay positive in your weight loss journey.

So what are you thinking right now that might be holding you back from reaching your weight loss and fitness goals? Take a moment to examine the beliefs that you hold that may be preventing you from reaching your weight loss goals and make an effort to change these beliefs to your benefit.

It's never late to be fIt

The truth of the matter is that it takes motivation to push you into starting and maintaining a fitness regimen. Motivation is most needed in the beginning when a person first starts their regimen, because it is all new to them. People are creatures of habit and this is why fitness programs are easier to adhere to the further on that you have one.

One mistake that people make is that they focus intently on just one area of fitness and then pound the hell out of themselves. The will go to the gym and stare at the sign that reads, "No pain no gain" as they torture themselves on the various equipment that is there. While this may work on the short term, who in their right mind wants to be tortured regularly for the entire duration of their life?

Don't be afraid to take it easy on yourself in the beginning, because after all you are a beginner at the game. Don't go through your entire pantry and throw out all of the goodies in one fell swoop. Rather, eliminate them one at a time over the period of six months or so. Start with the ice cream, because if you are buying ice cream at the grocery store and bringing it home to your freezer you are bringing home and consuming pure fat.

Things like ice cream and cookies can be bought now and again at the mall in single portions, because there is nothing wrong with rewarding yourself with a treat now and again. A sensible eating program has to be part of any fitness program, because you can burn all of the calories that you want but if you are stuffing them right back in your mouth every night you are just spinning your wheels.

As the old saying goes "you are what you eat" and science has proven this to be a fact. If you are considering beginning an exercise regimen and aren't rethinking your eating habits then you really are going to make a difficult task even harder. This is because, you can burn all of the calories that you want at the gym but if you are stuffing them all back in your mouth when you get home what’s the point of it all.

One critical aspect of a fitness program is to end up looking great. Of course you will always have the fat guy that is only interested in lifting massive amounts of weights but he is by far the exception. This means that you must shed some pounds, as part of your exercise regimen so the new "toned" you will shine through. Crash or extreme diets never work, because they will only slow your metabolism down. The last thing that you need for your exercise program to succeed is a sluggish metabolism.

This means that you will want to make gradual adjustments to your diet when you are beginning your fitness regimen. The first thing that you can safely eliminate is fatty foods, such as frozen pizza and ice cream. Start reading the ingredient labels on the food that you buy and you may find that you are less willing to eat junk food after you have read what is inside of the package.

When you are beginning your fitness program you have to realize that in the beginning you body is going to fight you. You will feel sore after your workouts and the pounds won't quickly come off in the beginning. It takes a couple of weeks before the soreness goes away and you begin to see the pounds fall off.

The fact of the matter is that if you want to be fit, you have to act fit. What that means is that living an active lifestyle has to include some type of fitness regimen. This doesn't mean necessarily that you have to spend four nights a week torturing yourself at the local gym. What is does mean though, is that you have to give some thought to how you are going to incorporate some time for fitness into your daily schedule. Your body was designed to be exercised and if it isn't getting it your metabolism will slow down, which leads to fat build up.

One thing that has been proven to work is to first take an inventory of your lifestyle and time schedule and try to see how any type of physical activity can fit in. For some people this can mean placing an exercise machine in front of their TV set, so they can get their workout while they watch their daily soaps. Also, going through your pantry and refrigerator and eliminating some of the high calorie snacks can only help to keep you fit?

If you have a job that doesn't require any physical effort then what may work for you is to spend your lunch break eating a light snack and then going for a walk, instead of wolfing down a bunch of calories at a lunch counter. It is important to remember that sudden diets have been clinically proven not to work, because your body’s metabolism has a built in mechanism to fight starvation, which is what you are doing when you go on a sudden diet. Instead, take a few minutes to find a way to eliminate a hundred or so calories from your diet each day and you are sure to see actual results in time.

If you are like so many other people, you have promised yourself again and again that you are going to take some steps to get back into shape. Again and again you put it off or begin a regimen such as walking in the afternoons or evenings only to peter out in a couple of weeks. What makes it so hard to design and adhere to an exercise regimen is that they have to be consistent to be effective. There are a few tricks however; that you can use to help you stick to an effective exercise program.
Trick number one is to not bite off more then you can chew. It is far better to work your way up then to work your way down when it comes to exercise. What this means, is that instead of trying to delegate two hours every other day to a walking or workout regimen, why not try something different. Commit yourself to a twenty minute walk twice a week and mark the times you will do it on a calendar on your fridge where you are going to see it.

This is because; chances are that you are far more likely to stick to a regimen that is so short and easy to stick to. Don't worry though that it wont help, because any exercise will help in the long run. Also, chances are that you will find yourself increasing the time that you spend getting in shape and when your friends see you sticking to even a short regimen at least one of them is going to want to join you. So the final message is to make it easy for you at first and as you get in shape and begin to see even the small results you can and will adjust up.

One true statistical fact is that that the longer you wait in life to begin an exercise regimen, the harder it is to do. It’s so easy to get a room full of high school kids to adopt an exercise regimen, because they are young and open to suggestion. But when someone close to you tells you that you need to start exercising and get in better shape your immediate response is something along the lines of "screws you".

In the end only you can make the final decision to begin an exercise regimen and make sensible dietary adjustments. One trick that seems to work for many people is to begin exercising in small steps. This means that you might have a lot better luck adhering to a running program if its just running around the block a few times in the evening. Starting out by trying to run five miles every day is going to most likely lead to failure.

Also, rather then going through your kitchen and eliminating all of the junk food in one fell swoop, try just eliminating the one main calorie contributor in the kitchen. You can deal with other goodies that are in their by buying them in single serving packets rather then one big box. It may cost more to buy them this way in the beginning but not in the long run, because they are going to eventually be completely eliminated in due time.

Progress in weight loss and physical fitness is going to be made in a series of small steps and lifestyle adjustments. If you try to do everything all at once you are going to make a difficult task that much harder. What’s important is that you are on the right track and have your eye on the target and in time you will find yourself lighter, thinner and eating better.

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Laughter, The Best Medicine

Is laughing good for you? You bet it is. You can actually laugh yourself healthy. Laughter is good medicine even during the most difficult times. I am sure you have heard that laughter is the best medicine. Where is the pharmacy to fill your prescription you ask? It is as close as the smile on your face. Smiling is the beginning of laughter and is very contagious. Laughter is one lifestyle choice you can make that can increase your lifespan and it doesn't cost a dime. To laugh or not to laugh is a choice only you can make. Laughter is anti-aging, it increases the levels of endorphins in your body, which are natural pain killers. It is a great way to maintain a youthful outlook on life. I've even had a headache disappear after a hearty laugh. It helps you relax. I often watch America's Funniest Videos just to boost my mood and help me cope with whatever might be bothering me at the moment.

I got a chuckle out of these;
"If at first you don't succeed, then skydiving definitely isn't for you."
"If you think nobody cares about you, try missing a couple of payments."
If you laughed at these you probably lowered your blood pressure. When people have a good laugh their blood pressure increases at first and then decreases to a below normal level. A good laugh makes you feel good and gets rid of anxiety. Relieving anxiety reduces the stress to your immune system. Having a healthy immune system increases the likelihood of living longer. An anti-aging prescription for sure!

Did you know that hearty laughter can burn calories? It is equal to several minutes on the exercise bike or the rowing machine at the gym. It also strengthens the muscles that hold the abdominal organs in place. Laughter keeps the brain alert, reduces stress and eases muscle tension. It gives our bodies a real workout! That is no laughing matter. As we learn more and more about laughter it's becoming more evident that laughing can make us healthier mentally and physically. The more I read about the benefits of laughter the more I want it to be a major choice for my own healthy lifestyle.

Humor also provides temporary relief from our everyday problems. Humor helps adjust the meaning of a sad or frustrating event so that it is not so overwhelming. Bill Cosby hit the nail on the head when he said, "If you can laugh at it you can survive it." When life gets you down, laugh! People who laugh often and have a good sense of humor can deal with stress easier and view life in general with optimism.

Laughter and humor enhances our ability to connect with others. Research tells us that in the company of others you laugh 30 times more than when you are alone and the bigger the group, the more you laugh. Remember a good guffaw is healthy especially when you laugh with someone. Smiles and laughs are enjoyed most when you share them with others. So get out there and laugh yourself healthy and if you see someone who needs a smile, give them yours!

Make Treadmill Fun

Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine. But many people don’t exercise regularly, which puts them at risk for heart disease, accidents or injuries, and other health concerns. There are many reasons people give why they don’t exercise more. It’s boring, it’s too difficult, they don’t have enough time or they’d rather be doing other things. Some people aren’t sure how to exercise and they are uncomfortable going to a fitness center to work with a trainer. But with a good treadmill and a workout routine that fits your needs, exercise can be enjoyable, convenient and beneficial.

A treadmill is a perfect choice in exercise equipment for many people. It allows you to walk or run in the security and privacy of your own home. Unlike weightlifting or aerobics, you don’t have to use your hands or move your body across the room. Typically, it requires less concentration than other types of workouts, especially if you have a treadmill that allows you to program in a variety of workout components, such as hills, speed changes, and adjustments to maintain a target heart rate.

The Basics

The type of treadmill workout that is best for you depends on your overall fitness level, what you are trying to accomplish through your exercise routine, and what you enjoy doing. Continuous training is perhaps the most common type of treadmill routine. Essentially, it involves running at a set pace, usually for 20 to 45 minutes. This type of exercise workout is ideal for incorporating some fun activities into your treadmill workout. The majority of our suggestions below are aimed at those who are basically turning on the machine and walking or running until their time is up.

Those who prefer a more demanding workout or who are in training for marathons or other stamina events go with interval training. It consists of shorter bouts of activity performed in quick succession and at a higher intensity. Because this requires more effort and concentration, it may be difficult to let your mind wander or to focus on other activities. How much you have to concentrate depends on the individual but there are still some fun activities listed below that can be added to any treadmill workout.

One of the most important aspects of any exercise routine geared toward improving cardio strength is to be sure you are exercising in such a way that you achieve and maintain your target heart rate. Maximum heart rate is calculated by subtracting your age in years from 220. Most people agree that a good target heart rate zone is 60 to 80 percent of your maximum heart rate. Because this factor is so critical to healthy, productive exercise, many treadmills come with a heart rate monitor built in, often in the handrails that you hold onto when using the machine. But you can also purchase an inexpensive heart rate monitor from most large department stores, health stores or at hundreds of locations online.

How you choose to achieve your target heart rate, be it walking, jogging, continuous or interval training is up to you. But we have some suggestions to help you make exercise more fun and increase your chances of sticking with it and exercising regularly.

Tune It Up

Perhaps the most popular way to entertain yourself while using your treadmill is to listen to music. It can help you focus and give you something else to think about while enduring even the most strenuous parts of a workout. It is a good way to check out new music and expand your horizons. Or put in your favorite motivational music – the songs that really get you moving and shaking – and your 45-minute routine will whiz by. There are some treadmill music CDs that have been compiled specifically for those who need a little motivation in their treadmill exercise routine. Use headphones to avoid disturbing family members if necessary.

Learn While You Burn

Maybe you prefer to lose yourself in a good story. Some people are able to read a print book or magazine while they exercise on their treadmills. Several companies sell book holders that attach to the treadmill and work well as long as you are not bouncing around so much that it is difficult to read the print. Many people listen to books or storytelling on tape or CDs. This is especially productive for those who don’t have time to sit down with a good book or who fall asleep when trying to read in bed.

A friend of mine had a book which she truly wanted to read, but the only time she could find in her busy schedule was in the evening before bed. This didn’t work well for her because she would doze off after just one or two pages. “There is something about reading before bed that puts me right out,” she shared. “But I got the book on tape and listened to it while I walked on the treadmill and I was able to finish it in under a week. In fact, I found myself walking longer than my normal amount of time because I didn’t want to turn off the tape. Now I listen to books on tape all the time while I exercise.” An alternative is listening to language tapes. This works especially well if you have a vacation planned. You can build your language skills and get in shape for that bikini, and the excitement of the pending trip helps motivate you to get on the treadmill. Place a fan nearby or get one that attaches to your machine and you can even imagine you are already there, enjoying the tropical breezes.Not able to get away for a vacation? Pick a destination you’d like to visit and then calculate how many miles you walk or jog each workout and plot them on a map. Watch the travel channels on TV or rent a video guide to the area to help provide incentive and distraction.

Guilt Free TV

Many people watch television while on the treadmill because they say it makes them feel less guilty about watching. A good movie can help you forget you are exercising, and you are probably not going to fill up with popcorn and treats if you watch while you’re on the treadmill. You will probably have to break it up into several segments, but the anticipation to see the end of the movie makes you that much more eager to exercise. Also, by agreeing to exercise everyday when your favorite sitcom reruns, soap or reality TV show is on helps you stick to a regular workout schedule.

These are just some ideas to get you started and help make your treadmill workout more enjoyable and hence something you will look forward to and stick with. Maybe you get a headset and talk with a friend on the phone while you workout. Or better yet, set up dual treadmills side by side and make a date out of it. The possibilities are many and whatever keeps you exercising on a regular basis is a good thing. Half the fun can be experimenting to see what works best for you.

Walk for your Health

Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:

* reduce high cholesterol and improve blood lipid profile
* reduce body fat
* enhance mental well being
* increase bone density, hence helping to prevent osteoporosis
* reduce the risk of cancer of the colon
* reduce the risk of non insulin dependant diabetes
* help to control body weight
* help osteoarthritis
* help flexibility and co-ordination hence reducing the risk of falls

Although walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn’t burn lots of calories and only bring small increase in metabolism. In fact, you will have to walk for hours everyday
if you want to burn fat! High intensity cardiovascular or aerobic exercise 2-3 times a week will be much more effective in burning off the excess body fat or losing weight.

Walking is more effective if maintaining or controlling your body weight. Walking at a faster pace can help improving cardiovascular function and fitness level, while walking at a slower pace can help building up endurance because of longer exercise time. In this case, speed and distance does matter. The faster and the further a person walks, the more calories he will use.

So, what to do now? Depends on your goals, if you want to lose weight and love walking, you can combine them together in your exercise schedule, 2-3 times a week for high intensity cardio or aerobic exercise and 2-3 times a week walking with your family, and make sure be free one or two days. If you want to reduce risk of diseases or maintaining body weight / health, walking 2-3 times a week will help.