101 Secrets for Weight Loss Success

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• Publié par: seorumer
• Publié le: 21 août 2015
• Nombre de lectures: 3
• Langue: English
• Poids de l'ouvrage: 2 Mo

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101 SECRETS FOR WEIGHT LOSS SUCCESS 101 SECRETS FOR WEIGHT LOSS SUCCESS
Losing weight is not always easy. We all know how hard it can be. And yet, more often
than not, we insist on making it as difficult as possible for ourselves with an all or
nothing “Do or Die” approach. We go all out on a strict diet and exercise regime and give
up after two weeks, feeling like a failure. Then we start the cycle all over again with the
next miraculous product or magazine article promising that we will drop a dress size in
2 weeks.
Even though we want to lose weight quickly, it is in our nature to resist change. It’s a
self-protection mechanism that is part of being human. Sooner or later (and more likely
sooner), we sabotage any change that takes us too far from our comfort zone. If your
comfort zone is eating fast food and watching TV every evening then your self-protection
mechanism is going to kick up a huge fuss – pronto - when you set out to eat wall to wall
fruit and vegetables and jog for 30 minutes a day. Before long, you’re back night after
night in front of your favorite show eating chocolate to make up for feeling so bad about
your “lack of willpower”.
But there is nothing wrong with you: you are just being human. You were designed that
way. So how will this success plan help? How is it different? This plan is designed to
start you on the road to ending the typical diet cycle of strict regime/giving up/strict
regime. It takes account of your resistance to change by giving you many small steps you
can take one at a time.
Here’s how it works. Every week or so implement just a handful of the suggestions –
even just one at a time, if that is all you can easily adopt. Start with those which seem to
offer the most benefit but are relatively easy to put in place. Take time to feel happy with
each change before you move on. If you feel you’re not quite there, don’t make any
further changes until you are sure that your new habit is here to stay. Or if you think a
particular tip is never going to work for you, decide whether you will adapt the tip to suit
your circumstances or try another.
If you follow this simple plan, by the end of a few months you’ll have a body to be proud
of without having gone through any major sacrifices. You’ll also be able to maintain the
changes because you made them part of your life one step at a time.
Here's to Your Success!
One Step at a Time
1. Stop, slow down and think whenever you are about to indulge in food you don’t
really need. Repeat to yourself: “Stop, slow down and think”. This can be just enough to
give you the breathing space to change your mind about grabbing that chocolate cake
after a heavy meal or a cookie at coffee time. So much of the food we consume is eaten
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without thinking. If you say this phrase to yourself several times a day, it will eventually
become automatic. Does this phrase work for you? If not, jot down a few alternatives,
and use one of those instead.
2. Get some inspiration. Treat yourself to a health focused magazine and read
inspiring stories of others who have succeeded at losing a lot of weight. Take note of
their strategies, especially any that you could use for your own situation. Above all,
realize that they are ordinary people just like you – not super-humans with unlimited
willpower. Know that you can do this too if you want it enough. Jot down any tips from
the magazine that you want to use in future.
3. Be good to yourself. See your weight loss efforts as being something you do to be
good to yourself, not as deprivation or punishment. A healthy eating and fitness
program involves saying “Yes” to life. It is a life affirmation, not a life sentence. It’s
taking care of you, bringing out the best that you can be; the best shape, the best health.
It’s about giving you the energy to do whatever you want with your life.
Love your new healthy choices for what they are giving you! How good do the healthy
foods you already eat make you feel compared to chocolate and fries? How do you feel
after a walk in the countryside versus how you feel after a day when you have not moved
much at all?
4. Make conscious daily decisions. Losing weight/living healthily is a choice you
make 100 times a day rather than once at the start of your new diet plan. Learn to
recognize each decision and consider it in light of your overall commitment to your
health and your new shape. So, choose morning yoga or a jogging session over staying in
bed. Choose to stop eating when you are full over having second helpings. Choose
healthy food over empty calories. Each good decision you make helps form the new,
healthy and slimmer you. This week just become aware of all the decisions you take.
Where a healthy choice is as easy as an unhealthy choice-- make it!
5. Beware of dressings. Lettuce is not so healthy if you load it with gooey
mayonnaise. Measure out dressings carefully – a tablespoon goes a long way if you toss
the salad with it rather than drizzling it over the top. Try some different toppings for
variety. Think about and note a few new ideas here for different toppings. How about a
hardboiled egg or an apple? You can also use cooked sliced mushrooms (microwave for 1
minute with a little water and drain for a virtually calorie free topping that is tasty).
6. A simple salad won’t fill you up. If you only eat a huge salad with whatever
protein source you choose you’ll probably be hungry again in an hour. To fill up for a
while, add in some slow release carbohydrates such as a small baked potato, whole meal
roll (without butter) or brown rice. Experiment with different “fillers”. What keeps you
satisfied for longest? Try some others too: maybe a little plain pasta or Mediterranean
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couscous. For more salad ideas check out Clean Eating Diet book. Here’s a tasty quinoa
salad recipe from Clean Eating Diet for you to try.

Quinoa Salad With Asparagus, Dates and Orange


This is a tasty and easy to put together dish that combines whole grains and tangy fruit. Not only
is this dish delicious, it is an excellent source of fiber and protein! Quinoa is packed with a large
number of vitamins and minerals including magnesium, iron, potassium, calcium and copper.
It’s a great base for many dishes.

Serves 2

Salad ingredients:

2 cups of water
½ a teaspoon of salt
½ a cup of finely chopped onion (white)
1 teaspoon of olive oil
1 cup of uncooked quinoa
1 large, sectioned orange
¼ cup of chopped pecans
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2 tablespoons of minced onion (red)
5 pitted and chopped dates
½ lb 2 inch long steamed and chilled asparagus slices
½ a diced jalapeno pepper

Dressing ingredients:

1 tablespoon of extra virgin olive oil
2 tablespoons fresh lemon juice
¼ quarter teaspoon of salt
¼ teaspoon of fresh ground black pepper
2 tablespoons of chopped mint (fresh)
1 minced garlic clove
Mint sprigs for garnishing

Method:

Salad
Heat the olive oil in a non-stick pan over medium-high heat.
Add the white onions and sauté for two minutes, followed by the quinoa which you will sauté for
five more minutes.
Add the water and the salt and bring the mixture to a boil, then cover the pan and reduce the
heat.
Let this simmer for about 15 minutes, and then remove from heat and let it stand until all of the
water has been absorbed.
Place the mixture into a large bowl, add the rest of the ingredients and gently toss.

Dressing
Combine the lemon juice, olive oil, salt, pepper and garlic in a small bowl. Stir with a whisk.
Add the dressing to the salad and toss gently.
Sprinkle the fresh chopped mint and garnish with the mint sprigs.

7. Eat real food. Use as many fresh, whole foods as you can. Those that leave the
supermarket as basic ingredients are generally far healthier than those that come with
nutritional labels. If you cook for yourself you know what you are putting into your food
– you somehow never find it necessary to add the chemical preservatives, flavor
enhancers and bulk fillers found in the ready-made stuff, and you can limit the oil or fat
you add to your recipes. Reduce your consumption of anything which has ingredients
which sound like they come from a laboratory rather than a kitchen, and learn to cook
healthily for yourself.
Read the labels on your favorite ready-made meals this week. Yuck! Would you feed that
stuff to a young child? Then why treat yourself in that way? Find recipes to prepare your
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own tastier non-chemical versions. Try one or two this week. Think about how you could
make the time to do this on a regular basis.
8. Family dinners: if eating with your family at the dinner table encourages you to
overeat, leave serving dishes off the table and start the washing up while others indulge
in fattening dessert so you don’t have to watch. Of course, if you are in control of the