1. Find a Mentor!
Find someone like you who has done it already and copy him or her. Twitter or Facebook them and tell them your story. Use sites like sparkpeople.com to connect with others online.
2. Weight Loss Begins with Breakfast!
Breakfast is the most important meal of the day because it sets your metabolism rate for the entire day. According to research data compiled by the U.S. National Weight Control Registry, those persons who are at their desired weight and have maintained it all have one thing in common-they all eat breakfast! The average person within this study lost 70 pounds and has been able to keep it off. Just choose slow carbs and protein to start off your day and metabolism in the right direction!
3. Substitute Slow Carbohydrates for Refined Carbohydrates
Although refined carbs are only four calories per gram (like all carbs), they cause an immediate rise in your blood sugar level. Unfortunately, this immediate “high” is followed by an even faster decrease of sugar in your blood stream, leaving you tired, weak and irritable. Slow carbs, on the other hand, are broken down a lot slower in your digestive system, creating a steadier but gradual blood sugar level increase. Eat the skin and membranes of cleaned fruits and vegetables. Choose bran and whole grains bread over white or processed ones. Eat high fiber cereals and whole grain bread daily. Eat less processed foods and more fresh ones. This process leaves you feeling energetic and fuller for a longer period of time.
4. Reduce Your Intake of High Fructose Corn Syrup (HFCS)
In recent years HFCS has been used in the processing of a wide variety of foods such as juices, bread, low fat food and pasta sauces. As a result, many American adults get almost 10 percent (200 Calories!) of their calories from high fructose corn syrup, and for children that percentage is doubled. HFCS is made by converting corn starch, and is used as a cheap sugar substitute. HFCS bypasses the normal metabolism burning response and gets stored as fat almost immediately, without triggering an insulin response. Since it is high in sweetness, improves the texture of many foods and is much cheaper than sugar, HFCS has become very popular with processed food manufacturers. Many of today’s “so called” healthy vitamin drinks are nothing more than HFCS. Drinking them will make you FAT! If there ever was something we need to remove from our diet it is this horrible sugar substitute. The Bottom Line-read food labels!
5. Switch from Coffee to Green Tea
One cup of coffee raises your cortisol level. Recent research found that those people with high cortisol levels ate the most high-fat foods. That first and only cup of coffee you have in the morning raises your cortisol levels for the entire day! Stress also increases a person’s cortisol level. Switching to Green Tea not only greatly benefits weight loss, but it also acts as an antioxidant, as well as providing an increase in energy.
6. Add a Little Resistance to Your Life
Weight training is not just for bodybuilders, but also for anyone who wants to lose fat. When added to a normal aerobic routine, resistance training increases the level of your resting metabolism. (Each pound of muscle burns about 50 calories per day at rest). In other words, it makes your metabolism fight fat, even when you’re not doing anything at all! You could be fighting fat as you read this articleif you added resistance training to your daily routine! Besides tightening up your body, weight training increases your lean muscle mass. You should weight train 2 to 3 times a week. Please consult with a physician before beginning any exercise program.
7. Water – Your Weight Loss Best Friend!
On average, we lose 64-80 ounces of fluid a day. And because our bodies are mainly made up of water, we need to be constantly replenishing our internal water supply. Water also allows our metabolisms to work properly. Just think of water as oil, and your metabolism as a piece of machinery that needs constant filling up. In addition, water also regulates our internal temperature, maintains blood volume and improves fitness performance. By the time you get thirsty, your body has already lost precious fluid. If you happen to get bored of water, simply add lemons or fresh fruit.
8. Complete Your Last Meal of the Day with Protein
Nighttime snacking is not a disaster-it’s actually good for you! The key is to simply limit your intake of carbohydrates, and instead eat food high in protein. Protein also helps you produce higher levels of IGF Growth Hormone, which in turn helps you sleep like a baby!!
9. Visualize the End Result (Before It Happens)
Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don’t have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to visualize your body and what you will look like when you have achieved your goal. Be as specific as possible describing your arms, stomach, legs, butt, face, neck etc., by doing this you will activate something called your reticular activation system (RAS) in your brain. Your RAS works like a magnet attracting behaviors that are inline with your mental ‘’Snap Shots” you have of yourself.
For those of you who have trouble visualizing these changes, programs like Wired For Weight Loss teach you how to do this. Click here to learn more.
10. Apply the Goya Method
Take this moment right now to make a commitment to take action, to create massive momentum…start right now! Make your health your #1 priority in your life. Turn off the computer and get moving. In case you are wondering….
GOYA stands for Get Off Your A***! You can do it….:)