Top 10 Points of Encouragement for Weight Loss

On the road to weight loss, fitness, and health, you can easily become discouraged. In fact, discouragement is what leads many people to give-up when they may have been near a point of significant progress and encouragement in their program.

I've put together my "top 10" points of encouragement to help keep your spirits high on your road to weight loss, fitness, and health.

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1. It does get better - and often very quickly! Many people that are significantly overweight or that have been sedentary for a long time, find any activity, even walking a few hundred feet, to be very difficult and uncomfortable. Be encouraged, many physiological changes happen very quickly once you start moving. Walking, for example, starts getting easier and more comfortable within a couple of weeks. Keep moving - every day will be a little better! Be encouraged!

2. I love this lady's story. It just makes you want to cheer for her while sitting at your computer. Margie from Madison, Wisconsin weighed 296 pounds when she started walking in her neighborhood. She says she started by walking about half a block twice a day and that it was incredibly difficult at first.

After the second day she had decided to quit but a neighbor encouraged her to continue. Every day she walked the same route but added a little distance each week. She says there were many days when she wanted to quit, but she wanted very badly to lose weight and be healthy. After several months the people in her neighborhood started noticing her consistency and her progress and started giving her compliments and words of encouragement. She said that after a few months of walking, it went from painful to enjoyable.

About ten months into her walking program, she began her morning walk as usual, but she noticed people out in their yards. As she passed each yard they were clapping and cheering for her, "go Margie", "we're proud of you Margie", "congratulations Margie!" She said tears of happiness flowed through her entire walk that morning as over a hundred people cheered her on all along her route! Be encouraged!

3. The visible signs of progress in a weight loss program are often very slow to come. Healthy weight loss takes time, but that can be very discouraging. Be encouraged to know that for each day that you exercise and eat healthy foods in moderate quantities, you have made progress. It might not be measurable that day, but you have made progress and it will be measurable over a period of weeks and months. Be encouraged!

4. Katherine was 43 years-old and had been sedentary for 20 years. The scale had not changed in those 20 years - she still weighed 136 pounds, but she knew she had lost muscle and gained fat. Her waist was bigger and she couldn't fit into the same size clothes that she did 20 years earlier. What bothered her most was that she was always tired and never had energy.

She decided to start walking and weight training but quit after a week. She said, "it's too uncomfortable, I can't keep doing this." I encouraged her to continue and told her that it would get better. She "quit" three times during the next two weeks. We talked frequently. Six weeks later she started to notice some muscle tone and she noticed that her endurance and energy level had increased dramatically. She said, "I'm very encouraged!"

Eight months later she had gained two pounds on the scale but lost three inches in her waist - and she walked a marathon! Yeeeeeeesss! Be encouraged!

5. The whole idea behind physical training is that you push your body to do a little more than it's comfortable with and it responds by making physical and physiological changes. These changes make you capable of doing a little more with less discomfort. Be encouraged!

6. Gerald in New Orleans, Louisiana lost 85 pounds after he started walking and weight training. Once he had lost the weight, he decided to do something that would allow him to fully appreciate his weight loss. For an entire day, he carried around a sack that contained 85 pounds of metal weights.

Getting around during that day was a struggle and very tiring. At the end of the day he was exhausted! Life without the weight is great! Be encouraged!

7. Keep records of your progress. Every day write down the positive changes you've noticed and also keep a record of the exercise you do every day. Write down what you did, how long you did it, and any thoughts about your exercise that day. Keep a running total of your minutes. You can look back at what you've done with a great sense of accomplishment and you'll be motivated to do more. Be encouraged!

8. Daily exercise will change your life! I believe God designed humans to be active on a daily basis. Why? because when you are, lots of good things happen..

- you are healthier

- you feel better and have more energy

- you are less likely to develop cancer, heart disease, stroke, etc.

- you sleep better

- you have a better outlook on life

- your relationships with people are enhanced

- your skin looks healthier

- you are sick less often

- your immune system is stronger

- you lose fat

- you gain toned, lean muscle

- you look healthier

Be encouraged!

9. Betty Jo in Tuscaloosa, Alabama wrote to me.. "Greg, After 24 years of being married to a grouchy, pessimistic man who didn't enjoy life, I saw all that change over a period of about a year. Harold was the classic 70 pound overweight couch potato when he was scared into exercising and healthier eating habits by the death of his 46 year-old friend."

Harold's doctor recommended that he start walking every morning and after a couple of weeks Harold told Betty Jo that he wanted to start eating better. Harold really took-off with this "health thing" and lost 72 pounds and become a new man - inside and out. In Betty Jo's words, "I have a new husband. He walks for an hour every morning and he is a joy to be around. His enthusiasm for life makes our marriage fun." Be encouraged! 10. Progress and improvement generate encouragement. YOU can progress and improve and be encouraged to do more. Tomorrow morning, put on your walking shoes and take a walk, even if it's just a few minutes. The next day, do it again - progress and improve.

Be encouraged!

copyright 2001 by Greg Landry, M.S.

Top 10 Points of Encouragement for Weight Loss

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7 Proven Weight Loss Tips For Teenagers

I'm not going to try to sell you something. All I'm going to do is give you the facts about how to lose weight through safe and successful tips. The rest is up to you.

The First and Most Important Rule of Teenage Weight Loss

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1. Eat Healthily! Starvation is not the Solution

Every so often we hear about a teenage girl starving herself to reduce weight quickly in order to attend a special function, a dance or a prom. The person that I have in mind was about eighteen years old, let say her name was Brandi. Brandi wanted to loss approximately 22 pounds in 5 weeks to attend a wedding as a bridesmaid. She wanted to be noticed by by her friends, and in particular one boy.

During that time frame the most weight Brandi could have expect to lose and still maintain her health was about 10 to 12 pounds. In her effort and without getting her doctor's advice decides to starve herself. So she went off and starved herself for until her desired weight was accomplished.

What happened? Later, I learned she lost about 8 pounds within 2 weeks. During that time she developed spots all over her face and body. Yes, you guessed right, Brandi was not able to attend the wedding as a bridesmaid. Brandi spent several weeks under the care of her doctor undoing the damage she had done to her body by starving herself. Teenagers, let this incident be a warning to you! "When we stop eating, we stop giving our bodies the nutrition it requires to stay healthy and it begins t malfunction."

2. Healthy Eating is Better Than "Dieting"

The primary reason why adults experience weight problems and eventually become ill is due to them undertaking drastic measures or unhealthy weight loss diets during their teenage years. Teen Diets should not be considered until their physical growth has been completed This completion in teenagers usually occurs around 18 years of age.

Until that time teenage weight loss should not be considered without consulting your doctor. He will recommend dietitian who would be able to recommend a safe and healthy diet. A diet which would permit healthy growth and weight loss control.

3. Dieting Can Causes Health Problems in Teens?

Yes, dieting can cause health problems in teens. During your teen years, between the ages of 12-17 years, approximately 90% of your body frame structure and bone mass of an adult is laid down as a foundation. This not the time to be depriving your body of the essential vitamins which it requires like calcium, vitamins C&D.

During these years, even a short period of "strict dieting" could lead to a low bone density level. Low bone density weakens your bones in your later years; they become fragile and are susceptible to fractures and breakage.

Teen Dieting can also lead to low levels of frolic acid and iron, both of which may prevent you from becoming anemic. An anemic individual tends to be constantly tire. Their intellectual performance becomes impaired.

There are other health problems which are associated with teens undertakings "strict diets", but there are too many to mention here.

4. What Does Healthy Eating Really Mean?

Teens, as long as you eat a variety of foods, from the 5 major food groups (fruits, vegetables, grains [rice, pasta, oats etc] lean meats, dairy, low fats) in the right portions you should get all the nutrition you need.

5. Are Certain Foods are Off-Limits?

No. healthy eating doesn't mean depriving yourself of higher-calorie foods, like ice cream, pizza, cheeseburgers etc. You can enjoy all these foods and others in moderation.

6. Snack on Fruits to Satisfy Your Sweet Tooth

Take snacks of freshly slice fruit to school with you. You can also include some Walnuts or Brazilian nuts to munch on

7. General Rule of Eating Well

Make sure that half the plate contains vegetables and the remaining half divided equally between protein (meat, eggs, beans) and carbohydrates (rice, pasta, potatoes). When eating pizza, go easy on the cheese and pepperoni an heavy on vegetables and fruit.

Some time teens trying to lose weight encounter severe hunger pangs; in these situation they may consider a supplement to their weight loss program by using a natural appetite suppressant pill like Hoodia Gordonii Plus which is virtually 100% pure

7 Proven Weight Loss Tips For Teenagers

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Bike Riding for Weight Loss - Tips for Beginning A Bicycling Plan

If you are one of those people who leisurely pedal around the block or over a flat stretch of scenic road, you've probably been riding for sheer pleasure. Riding bikes for pleasure is a good form of aerobic exercise. But unless you map out a plan to "push yourself," you probably won't lose much weight.

I really get sick of hearing people say, "No pain, no gain!" But the old adage is true when it comes to riding bikes to lose weight. By pushing your cycling distance or speed, you are sure to feel some pain in your leg muscles, your hands, wrists, and your derriere-- even some pain in your throat and lungs as your body tries to accommodate your increased demand for oxygen.

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HEALTH TIP: Stretching exercises prior to exercising are helpful in preventing injury!

GETTING YOUR BICYCLE READY...TO ROLL OFF THE WEIGHT

Your first concern will be outfitting your bicycle. If you need an excuse to purchase a new bike, this is an excellent opportunity! I went from a 3-speed bicycle for leisure riding, to a 24-speed bicycle for more committed exercising. Once I learned how the different gears worked, I was very thankful for the extra speeds. They make my ride faster and the hills a lot easier to handle.

We've found the guys at the bicycle shop to be very helpful, and concerned for our unique cycling needs. Rather than simply steering us toward the most expensive bicycle available (as I had expected), they asked how much riding we would be doing, whether we were trying for speed or leisure, and whether we would be riding on paved roads or dirt trails. When you honestly share your goals and level of experience, the sales clerks can match you with exactly what you need. They want you to be successful in your biking venture!

Some state laws require bicycle lights. But if you will be riding anytime from dusk to dawn, common sense demands that you have lights on your bicycle. These little accessories are battery-operated and last a long time. There are a variety of lights to choose from. My tail light has different blinking speeds, and is designed to make my bike visible to cars approaching from both the rear and the sides. Check for brightness before you buy one. Install the light where it makes the most sense.

We held off on buying a speedometer and odometer unit for our bikes, but once we got serious about losing weight and getting in shape, this feature became a "must have." You simply cannot track your progress without knowing how far and how fast you're riding.

If you already have a bicycle, take it to the bike shop for a safety inspection each season. They should check the gears, tires and brakes to make sure everything is working properly. They can adjust your seat to fit your height and adjust the handlebars to fit your reach, making your ride more comfortable. If you're lucky, they might even clean and polish your bike!

If you want to save money in the long run, you can find books and videos that teach you how to care for your own bicycle. It's always a great idea to know how to change your own flat tire and adjust a loose chain.

Another must have is a bicycle pump. Ask your bike dealer how many pounds of air pressure to put in your bicycle tires. Check the tires each time you get ready to ride! We guessed at the air pressure one summer day, and lived to regret it. We rode the bikes to the swimming pool, not realizing that one tire was too full. While we were cooling off in the water, the hot sun was rapidly expanding the air in the tires-one tire blew as it sat in the parking lot. The day in the sun was not so fun, once the pool closed and we had to wait for a truck to haul us home!

HEALTH TIP: Talk with your doctor first, and get his or her blessing before you increase your rate of physical activity!

STAYING COMFORTABLE ON YOUR BIKE

Sitting for long periods of time on a bicycle seat can cause pain, discomfort, and even serious blood circulation problems in avid bicyclists. At your local bike shop, you'll find a variety of bicycle seats made specifically for your comfort and health. The salespeople at our local bike shop encouraged us to try out new seats on our bikes for a few days. My husband found the split seat to be more comfortable for himself, while I opted to keep my old gel seat. Someone has even invented seats that look more like a bird perch than a bicycle seat!

HEALTH TIP: Get off your bicycle seat and walk around every 25 minutes or so to get the blood flow to important unmentionable parts of your body.

Think about your clothing...you don't have to have padded biker shorts and special clothing to start riding bikes. There are actually scientifically engineered fabrics designed to pull sweat away from your body in the summer and to keep you from getting hypothermia in the winter. But for now, just wear layers of comfortable sports clothes.

Make sure your clothes aren't so tight that you are miserable trying to pedal. But they shouldn't be loose enough to become entangled in the bicycle chain, either! If you become overheated, strip off a layer. If you get cold, add a layer. Wear light or bright colors to allow drivers to see you easily.

It really helps to have a small cargo rack on the back of your bike. Mine looks like a little shelf over the back tire. It has two bungee cords to keep any cargo securely fastened to the bike. I've used it to tote a small picnic cooler, a shopping bag or extra clothes.

I had the bike shop attach a water bottle holder to the bike under my seat. I can grab a quick swig as I ride or pour some water over my pulse points to cool off a bit. Take small sips of water when needed during your bike ride, rather than chugging huge gulps.

A helmet is almost a must. Life is filled with hazards-and biking has its share. Be smart. Wear a helmet. You can buy a cool rear-view mirror for your helmet. The mirror helps you see when it's safe to turn and lets you observe traffic coming up from behind.

I recommend wearing sunglasses-both for the sun and for bugs! At certain times of the year, the air is thick with flying insects. Getting a tiny bug in your eye is a painful event. For contact wearers, carry a contact case and lens cleaner on bike rides for just that reason. Some day you'll be glad you did!

HEALTH TIP: Shake your hands downward frequently to get the blood flowing and to prevent pain or numbness in your arms and hands.

MAPPING OUT A WEIGHT LOSS PLAN

You will want to keep a record of your daily diet and food intake, your weekly body measurements and weight, as well as your bicycling miles and time.

The web site http://www.OpenFitness.net is an excellent way to track your progress. It is very easy to use-simply type in your information you wish to track. As the only community fitness web site of its kind, you'll find it to be a fantastic motivation tool that will print out charts and graphs to show how much progress you've made in a few days, a week, or a month!

It keeps track of your food, vitamin, and supplement intake. Thousands of foods have already been analyzed by experts for number of calories, fat, carbs, and protein. You simply select the foods you ate from a pull down feature, and the daily total is tallied for you. Make sure you don't exercise when you've just eaten, or when it's almost meal time. Both times will slow you down.

No matter how humiliating it is, measure your arms, legs, chest, waist, neck, hips and thighs once a week. The software keeps track of your weight and body measurements. The thrill of seeing those same inches melt away in the coming weeks will be worth the effort. It's especially impressive seen as a graph!

Consider investing in an instrument that actually measures body fat-there are inexpensive pincer-type instruments that measure fat by pinching you, or buy a set of bathroom scales that cost more but calculate body fat quite painlessly.

Try to ride 4-6 days per week. When you map out your weight loss plan, your short-term goals will change as you change. You'll quickly develop stamina for longer distance. As fat turns to muscle, your speed will increase. Each week, try to increase either your mileage or your speed.

You know how far you've been able to ride, thus far. Start keeping track of the exact route you are taking, the total mileage, and the length of time it took you. Make notes in your records for special circumstances. Did it get dark outside so you were forced to cut your ride short? Did the road crews dump a layer of gravel on your normally paved road?

What was the weather like? Was it dangerously hot? Was it windy? The wind can be your friend or your enemy. When the wind is behind you, your ride is a breeze...but coming from any other direction, be prepared to huff and puff. Accept any length of time as a job well done and simply get the ride accomplished!

Finally, add an upper body workout three times per week. Bicycling works your legs, but to get the rest of your body firm and trim, you'll need to exercise your upper body, as well. The http://www.openfitness.net web site, created by a certified personal fitness trainer, has excellent features which allow you to design and track this portion of your fitness program, as well.

Bicycle riding is a fun, inexpensive form of aerobic exercise-it's good for every part of you. But be warned-you will need to buy a whole new wardrobe for the thinner, more beautifully fit body that emerges!

Bike Riding for Weight Loss - Tips for Beginning A Bicycling Plan

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How Many Calories Per Day Are Required to Lose Weight on a Daily Basis?

To maintain a perfect body shape, you should always calculate your daily calories per day to lose weight fast. The basic fundamental about gaining weight is directly related with the balance between your daily calorie intake and daily calorie needs.

If you want to maintain just your current weight effectively then the following formula will help you.

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If weight loss is your goal then you should subtract from this value.

For Women:

X amount= {665 + (4.5 x weight in pounds)}

BMR (Basal Metabolic Rate) for women={X amount + (4.7 x height in inches)} - (4.7 x age in years)

For men:

X amount= 66 + (6.3 x weight in pounds)

BMR (Basal Metabolic Rate) for men = {X amount + (12.9 x height in inches)} - (4.7 x age in years)

Now take certain percentage of your BMR coming with is formula and add to your BMR value as per following physical activities.

If you are sedentary then add 20%, if you are slightly active then you should add 30%, if you are moderately active then you should add 40%, if you are very active then you should add 50% and if you are a sport person then you should add 60% to your existing BMR value.

As an example if your BMR value is 2000 Calories and you are moderately active then you should add 800 to your BMR value i.e. 2000. Thus your daily requirement of calorie for maintaining your current weight will be 2800 and if you want to lose weight, simply consume lesser than this value of calorie in a day.

This is the easiest way to get calories per day to lose weight with this formula, make use of it.

How Many Calories Per Day Are Required to Lose Weight on a Daily Basis?

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Fast Weight Loss Diet Plans That Work

There so many weight loss diet plans out there today, that it can be difficult to decide which diet to go on and get the results hoped for. There is no time to waste trying to find a diet that will work, especially when one wants to lose weight fast. Here are some brief descriptions of weight loss diet plans that are guaranteed to take the weight off when followed correctly.

The Juice Diet

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The juice diet (also known as a juice fast), is one of the quickest and safest ways to lose weight. The diet requires that only fresh fruit and vegetable juices are consumed for a period of at least 7 days. However, if it gets too hard after a day or so, then the diet should be stopped immediately.

At least a week prior to starting the juice diet, certain foods such as sugar, animal products, fast and fried foods, caffeine, nicotine and alcohol should be eliminated or at least reduced. Doing so will not only begin the weight loss process, but it will also make it easier on the body during the juice fast.

After the fast is over, it is very important that only small meals are consumed, and that junk foods and animal proteins are avoided as much as possible, because some of the weight that was lost may come back.

The Raw Food Diet

The raw food diet is a healthy diet that can be made a permanent part of any lifestyle. The diet requires that at least 75% of the foods are eaten raw, and that all fast, processed and fried foods be avoided as much as possible. Animal proteins are also not encouraged on this diet, but it is up to each individual to decide what they eat for the remainder 25% of the diet.

The diet is high in vital nutrients, fiber, and low in calories, which makes it an ideal diet for fast weight loss. The fiber helps to clean out the digestive tract, which in turn increases the metabolism and helps the bowels to function normal again. This is absolutely essential for anyone who wants to lose weight fast and efficiently.

The Fruitarian Diet

The fruitarian diet is a temporary diet that can help in weight loss by cleaning out the body of harmful toxins and fat cells. The diet requires that fresh fruit is consumed for about 75% of the diet, and for the remainder of the diet, one can include vegetables and grains.

The Green Smoothie Diet

The green smoothie diet involves drinking lots of green smoothies, particularly for breakfast, as well as throughout the day as snacks or along with meals. The diet requires that at least 1 quart of green smoothies is consumed each day along with other healthy foods.

The smoothies are made from ground nuts and seeds, fruits and lots of green vegetables to give them a rich green color. These smoothies may not be suitable for those who are not used to consuming lots of greens, as they can be bitter. However, more fruit can be added to make them sweeter and more appealing to the taste buds.

Fast Weight Loss Diet Plans That Work

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General Motors Diet (GM Diet) For Weight Loss

Diet is a crucial factor in weight loss but selecting right diet plan is more important. This article emphasize on General Motors Diet plan and how it helps in losing weight.

o General Motors Diet, commonly known as GM diet was originally developed for employees and dependents of General Motors, Inc. and was intended for their exclusive use in the 1980's. The GM diet makers also believed that it would improve attitudes and emotions because of its cleansing effects in the body. The seven day plan is though to burn more calories than the body receives. Theoretically, yes. But the human system is rather is rather complicated. The diet contains no alcohol, compulsorily 10 glasses of water per day.

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o All fruits except bananas on day one.
o All vegetables on day two
o A mix of fruits and vegetables on day three
o Bananas and milk on day four
o Beef and tomatoes on day five
o Beef and vegetables on day six
o Brown rice, fruit juices and vegetables on day seven

Beef has been replaced with rice. A repeat is advised for further weight loss. Pulses are disallowed because they are high in calories. Recipes have been made up revolving around the GM diet.

On the positive side, General Motors diet is good for a week if done once in a blue moon to cleanse the system. However, naturopathy medicine does not allow any kind of meat for cleansing the human system. Only those who can withstand the low energy intake should go for it. On the negative side, when on such a low energy diet the body tends to hold back the fat reserve and burns muscle for energy that is requirement for daily activity. The second and subsequent attempts at weight loss become more and more difficult because the basic rate at which the body burns calories (BMR) slows down. Following this diet repeatedly can deplete the body of energy and some important nutrients when needed. Unfortunately, we can't supply nutrients in installments on different days for the body because the functioning of all nutrients is interrelated. Many followers of GM diet have steadily gained back their weight.

Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.

General Motors Diet (GM Diet) For Weight Loss

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Healthy Weight Loss Cleanse

Have you tried to lose weight and failed? You are not alone. It is a fact that most traditional weight loss diets fail people. If you have tried numerous programs and still cannot lose weight, a healthy weight loss cleanse may be your solution.

We have been told that there is only one sure way to lose weight; eat less calories than you use. It seems very easy, yet does not work for the majority of people. In fact, if you eat too little, the experts say you will not lose weight because your metabolism slows down too much. What happened to our formula of eating less calories?

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Excess weight is proving to be more than eating too many calories. It is the types of calories consumed that can make you lean or fat. Science is now proving that there are other factors such as environmental toxins that get stored in fatty tissue. These toxins are known to inhibit thyroid function, interfere with appetite controls, create fatigue that makes it difficult to focus much less stay on a diet, and some toxins are even known to lead to disease.

A healthy weight loss cleanse can be a way to help people lose weight as well as assist the body's ability to get rid of toxins that interfere with health. It is a way of incorporating a diet that helps your body's natural cleansing and detoxification abilities.

The natural cleansing diet used even incorporates food supplements that assist the body's natural cleansing functions while providing the right nutrition so often overlooked in modern, face-paced lifestyles.

During a healthy weight loss cleanse, all junk foods are eliminated from the diet. These foods contain empty calories. In other words, no nutrition. Your body's natural cleansing and detoxification functions will not work if your body is not strong enough.

In addition, junk foods are hard for you body to break down or digest. If you body has a hard time digesting completely, waste builds up and causes excess weight. It is well known that if you eat too much junk food your body does not get rid of the excess - you actually gain weight! This proves that your body becomes over burdened and cannot perform its normal functions.

Your body needs the right nutrition to work properly. You cannot build new and healthy cells with a hot dog. But fresh veggies, fruits, whole grains and lean or vegetarian proteins help your body function at its best. This includes your cleansing systems.

The right supplements provide excellent nutrition to help your body work even better. They provide extra vitamins, minerals, fibers, essential fats, phytonutrients and micronutrients not found in a traditional synthetic vitamin pill. These extra nutrients give an over burdened body what it needs to kick into full gear and eliminate years of built up waste.

Some programs even use cleansing exercise or body work to physically help move toxins out of the body. For example, walking helps move your lymph, your circulatory system that is supposed to move toxins out. This system does not have a pump such as the heart pumps your blood, so it relies on muscular contractions. Walking pumps the calf muscles which in turn move this system. Have you ever heard that exercise strengthens your immune system? This may be one of the reasons why.

Other bodywork like massage help physically move toxins out of your body. Science now shows that regular massages help lower stress levels, tighten skin and even help to tone while assisting the body's ability to remove fat. Endermologie is a massage device that is even approved by the FDA to help get rid of cellulite. This is because it helps remove toxins that get stored in fatty tissue.

Body wraps have been used for centuries to help get rid of toxins, eliminate waste and even help the body sweat out not just water, but the toxins stored in fat. Mud and seaweed are both used in wraps because they are well known to draw out toxins. Although considered temporary on its own, a body wrap can be a powerful addition to any body cleansing program.

Use a healthy weight loss cleanse to help your body get rid of the excess weight, excess waste buildup and excess fat once and for all. You might find it to be your new solution for a new and healthy lifestyle.

Healthy Weight Loss Cleanse

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