How to Start a Diet and Stick to IT

A common mistake made by people when coming up with any plan – not just weight loss- is not the plan itself but how they are going to stick to it. With this in mind it is important to plan how to overcome situations that threaten your weight loss goals.

For instance think about situations where you will encounter temptations. If there is a vending machine you have to walk past in your work place to get to your desk then you may wish to consider an alternative route to your workspace, or if this is not possible, refraining from carrying small change with you when away from your desk.

This is just one example among many and of course it is not practical to plan for every eventuality. But just from the act of planning itself you will be more consciously aware of your temptations and therefore be better prepared to take a pre-emptive strike on them before they get the chance to tempt you!

Writing your goals and plans down is the best way to make them second nature.

Be conscious stay in control
Eating is a habitual process in the same way that many bodily functions are. In other words it is not something we generally ‘think’ about in any extensive way. This is one of the biggest mistakes dieters make. They forget that the key to weight loss lays in the mind as much as it does the stomach.

By taking conscious control over what you feel and eat you can mentally counter the cravings. This is not to suggest you should mentally torment yourself but rather ask yourself the right questions before you make a choice of what to eat.

For instance ask yourself about the consequences or side effects of what it is you are eating. When confronted by a temptation say to yourself “ I am greater than any urge”

By doing this you are also going to start feeling in control of your mental processes and emotions. You will feel fulfilled in the sense that you are in control of your own fate

Coping with eating ‘Triggers’
It’s an interesting fact that a lot of the eating you do happens when you are not actually hungry. The reason for this can be explained with a little psychology. We respond naturally to mental cues or triggers. These can be internal or external in nature. An example of an external trigger is the smell of fish and chips or in the case of this author the sight of a chocolate gateau! Internal triggers take the form of stress, boredom, anxiety and anger to name but a few.

External triggers are the easiest to remove. For instance throwing out sweet items from your cupboard or avoiding walking past ‘sites of temptation’ on the high street. The internal or emotional triggers are a bit more challenging.

Now while it is not always possible to eliminate the emotional triggers it is possible to adapt our responses to them. For instance replacing eating with a form of exercise even if it is just a brisk walk will go a long way to avoiding the vicious cycle of submitting to cravings.

Fill up on liquids
Did you know that a lot the time, people eat when they are dehydrated? This is because feeling thirsty can sometimes be difficult to distinguish from hunger. Smoothies have gained widespread and deserved acclaim in the role they can play in fighting weight loss. Not only are they low in calories, but they are also an efficient way of getting in your ‘5 a day’ of fruit and veg.

A body that is used to snacking sometimes needs fooling into thinking it is full. One of the best and healthy ways to do this is through liquids. Of course this means low calorie drinks, it does not mean we can start filling up on carbonated (f) sugary drinks.

Of course at the end of the day good old fashioned water (or flavoured water if you find it boring) is the best way to flush toxins out of your system and keeps your metabolism flowing.

Don’t forget to treat yourself
Where is the fun in having goals if you can’t treat yourself along the way! Indeed it is well documented that rewards enhance the sense of achievement felt by the individual and this in turn can lead to the release of positive endorphins into the blood stream.

Once you have set yourself some specific goals- for instance, to cut down on 300 calories a day or to exercise for 30 minutes a day for two weeks, be sure to reward yourself with a special treat. Make your reward a treat, something you want, a new DVD or something similar. Rewards are an integral part of any long term plan and help make losing weight that little bit sweeter.

Simple Steps to Thinner Thighs

Fat thighs are a woman’s (or man’s) worst nightmare. Fortunately, help is at hand in fighting back and getting rid of them. The thighs contain more muscle groups than any other part of the body. This means getting rid of the fat on the thighs can be a quick and rewarding process if enough work is put in.
Our lives may be more sedentary these days, but there are plenty of opportunities to burn that fat off the thighs.
Take any available chance you have to walk to the shops rather than taking an easy option like the car or a bus. Walk at a quick pace and along with getting to your destination quicker, you will have increased your heart rate and enhanced your body’s fat burning potential.
Who said exercise had to be boring. One of the best forms of equipment, for trimming the thighs, out there is the mini trampoline - found in any high street.
Jumping on the mini trampoline is one of the best ways to reduce fat legs. You only have to do 2 minute bursts at a time, but do try to aim for a total of at least 20 minutes a day.
Another great way to trim those thighs down to size is through cycling. As well as being economical, and environmentally friendly. Cycling is one of the most effective leg fat burning exercises. With the advantage that using a bicycle can be incorporated into our daily lives and routines. If cycling outside is not your thing then think about investing in an exercise bike. You can trim down your thighs whilst watching the TV.
Cycling exercises the quads and turns fat into muscle. Standing during cycling is especially good at maximising these all important groups.
Cycling uphill will also do a great job of slimming down those legs. When you increase your heartbeat you begin to burn calories much more effectively.
It is a well established fact that swimming is one of the most effective forms of exercise out there. It is also highly relaxing and is linked with the secretion of endorphins into the body that help act as fat burners.
As well as providing your body with an all over workout swimming is highly effective in toning and shaping. Try to put more emphasis on using your legs rather than your arms to propel yourself through the water. Keep a constant pace and maintain a steady rhythm for at least half an hour a session.
There are many straightforward stretching and leg raising exercises you can do from the comfort of your own living room. One you can do right now is the vertical leg lift. Lay on your back with your legs straight out in front of you. Keeping your hands at your side, raise your legs until they are at a 45 degree angle to your body. Hold for 3 seconds then lower slowly again. Once you are comfortable with doing 15 repetitions increase accordingly.
Eat a healthy balanced diet. This cannot be stressed enough. To lose weight on any part of your body, you have to eat right. This does not mean you have to go on a fad diet. If you eat too little your metabolism will slow down and you will find losing weight more and more difficult. So, make sure you go on a good diet where you eat enough to prevent your body from going into starvation mode.
There are many good diets available and you must let yourself be guided by your preferences and lifestyle. It will be of no good at all if you hate the food you have to eat and you will not be able to stick to the diet. Likewise, if your lifestyle is very busy and the specific diet involves a lot of food preparations, you will not be able to do it and once again you will probably not be able to keep it up.
Drinking plenty of water improves the appearance of your skin and will help with reducing the cellulite effect. Water also helps your body with eliminating toxins and that is very necessary when you start burning some fat.
You no longer need to worry about whether you have fat legs or not. Follow the tips in this article and you will see results pretty soon.