Friday, 30 November 2012

6 Ways To Become Successful in Your Weight Loss Routine

Weight loss programs are sprouting here and there but are not all effective as they promise. Many times you hear people say “I’ve tried this and that but nothing has changed.” To make matters worse, some people gained all the weight back and more, after painstakingly going from one to another fad diet.

A lot of people have become gullible victims of outright weight loss scams and programs that promise quick and easy weight loss.  What everyone is not aware of, is that the main foundation of a successful weight loss program is a diet that teaches you to choose the foods that increase your metabolism, requires that you eat frequently (every 2-3 hrs throughout the day,  a healthy tailored exercise program, as well as providing strategies that effectively allow you to change your relationship to food leading to permanent lifestyle changes. This is how you will achieve optimal weight and transform your health and wellness.

So how do you successfully make these permanent lifestyle changes? Here are some  helpful strategies to take into consideration in order to be successful at achieving optimal weight.

1. Be Committed

For permanent weight loss to occur, it is going to take some serious time and effort, including a lifetime of commitment to achieve success. Be certain that you are ready to commit to making permanent changes and that you are able to do this for reasons that will keep you motivated and on track.

In order to stay committed to achieving optimal weight, the first thing that you need to do is to stay focused. It will take a lot of physical and mental energy for you to change old habits that you have created and cemented into your subconscious mind. Create a plan for yourself, first and foremost,when you are planning to apply new weight loss strategies, address stress factors such as relationship conflicts and financial challenges. Although not all of these stresses  could really go away fully, being able to manage them will allow you to focus more on achieving a lifestyle that is healthier. After you are prepared to start your weight loss plan, set a date and then  stay commited to get started.

2. Find What Motivates You

No one can help you achieve optimal weight. If you are determined  to undertake exercise and dietary changes It has to begin within you. Figure out what is going to give you that desire to stick to achieving your goal of reaching your  optimal weight. Create a list of reasons that you consider important to aid you in staying focused and motivated, whether it is a vacation with the family or to just enjoy better health. It is these reasons or goals that you are motivated to find ways to reach your desired weight. More so, it is from these desires that you stay the course and avoid temptation that derails your plan.

As you take responsibility of your own actions you will  get closer to your optimal weight. In addition, having friends and family around you that support you and encourage you is crucial. Surround yourself with individuals who will encourage and support you by uplifting you. The ideal people would be those who are willing to listen to your feelings and concerns and will spend time exercising with you and joining you in your choice of foods. A support group also provides you with accountability, which further serrves to motivate you and stick to your goals.

3. Set Goals That are Realistic

Although it may seem like something obvious,  not everybody knows how to set realistic goals. In the long term, it is good to just aim at losing 1 or 2 pounds each week, although you may start losing more than that at first if you really make significant changes. In order to lose 1 to 2 pounds in a week, you will have to burn 500 to 1,000 calories over that of what you consume in each day. This can be achieved by having a low glycemic diet and consistent exercise.

Whenever you are setting goals, you must always think about the process and its outcome. Being able to exercise regularly is one example of a process goal, while an outcome goal is that of  dropping 30 pounds. It is not really necessary to have an outcome goal, but it is important to have a process goal because being able to change your process is one of the keys to losing weight.

4. Start Eating Healthy Foods

Strictly follow a healthy eating lifestyle that is able to promote weight loss with the inclusion of eliminating food with high glycemic index. You do not have to give up on satisfaction, meal preparation and taste is absolutely possible in order to to achieve a low glycemic program . Eating more plant-based foods is one way to start lowering your high sugar intake. Aim for variety in order to help you in achieving your goals without having to lose nutritional value or taste.

5. Staying Active

Although it is possible to lose weight even without exercise, doing this with the help of a low glycemic restricted diet can give you the edge in weight loss. This is because exercise can assist you in burning fat, especially the excess calories that cannot be eliminated just by dieting. Aside from that, exercise provides you with crucial benefits to the body such as improved cardiovascular health and reduced blood pressure. This will also be one of the key factors in maintaining weight loss. Many studies have confirmed that people who have maintained their weight loss regime have been engaging in regular physical exercises.

The amount of calories that you will burn depends on the duration, intensity and frequency of the activities done. A 30-45 minute interval training routine is one of the best ways to reduce body fat. Other non-sedentary  activities can be easy to fit into your schedule. You just have to come up with ways that you can increase your physical activity in a day wherever you are, like park far from entrances to stores and work, take the long way around, go up two steps at a time instead of one, etc.

6. Change your Perspective

Eating healthy foods and exercising  only a few weeks or months is not enough if you want to  successfully achieve long term optimal weight. These habits will have to become a part of your life. Changes in your lifestyle are going to start when you take an honest look at your daily routine and eating patterns. Once you have assessed your personal challenges in losing weight, try to work out on a strategy that will eventually help you change your attitudes and habits which have sabotaged your efforts in the past. You will also have to deal with these challenges if you plan to succeed in losing weight once and for all.

Author Bio:
Dr. Debbie Novick is an expert on holistic approaches to weight loss. She also takes the time to create an individual treatment plan tailored to your specific health needs using holistic, natural therapies such as homeopathy, bach flowers, functional medicine or chiropractic care which nurture the body’s innate health system, and address the root cause of each person’s individual health issues.

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Thursday, 8 November 2012

Power Foods for New Moms

Dr. Novick specializes in chiropractic care, functional medicine, bach flowers, homeopathy, and gluten free living. She is committed to addressing health issues through holistic and natural therapies and takes time to create a treatment plan tailored to each person’s specific health needs. She also enjoys writing health and wellness related articles.

The best thing new moms can do for themselves and their baby is to eat a healthy diet. Although some of you may already be in a hurry to lose those extra pounds, for new moms, eating foods that boost your energy, such as protein and healthy fats,  at regular intervals throughout the day, will allow you to have the stamina that you need in order to meet the demands of  being a mother. This is due to the fact that eating foods rich in nutrients during regular intervals in a day will keep your metabolism high and give you  the energy you need to keep up in your new role. Below is a list of nutritious foods that will help your body and keep the baby happy and healthy.


Although there is no such thing as food that is perfect, salmon comes really close when it comes to the nutrition needs for new moms. Just like any other fatty fish out there, salmon is packed with a type of fat known as DHA. This nutrient is important in developing the nervous system of the baby. And even though all breast milk has DHA, new moms that have more DHA in their diets will provide higher levels of this nutrient for their babies and their own brain..

Lean Beef

For new moms who are looking for foods that will improve their energy levels, foods that are rich in iron should be taken such as lean beef. A newly post pregnant mom that is lacking in iron can feel drained of their energy,  and this makes it hard to undertake the demands needed in taking care of a newborn baby. Iron is crucial for red blood cells to deliver oxygen to your brain and body.


Great breastfeeding food such as beans, most especially dark colored ones such as kidney beans are ideal for new moms. This is especially good for vegetarians as these are rich in iron,protein, and fiber as well as being affordable.


Moms who are breastfeeding should secure at least two or more servings of fruits on a daily basis. Blueberries, which are rich in antioxidants, are an ideal selection. These berries are packed with vitamins and minerals that will give you a healthy dose of complex carbohydrates to keep energy levels up and a sharp mind.

Brown Rice

Cutting back on carbohydrate consumption may be needed if you are planning to lose weight after pregnancy. Yet losing weight very fast may cause your body to produce less milk for the baby. That is why incorporating healthy and whole grain carbohydrates,  such as brown rice, in your diet is a good way to keep your energy levels high. Brown rice also provides your body with the calories that you need in order to produce the best quality milk for your baby.

Healthy Fats

Avocadoes, Coconut Oil, Olive OIl, and Grapeseed oils are very helpful in providing the essential fats your body and brain need to maintain healthy brain function, beautiful skin, reduce pain, and improve immune function.  All of these are important in resotring optimal weight and health post pregnancy. Include them in your cooking every day and both you and your baby will be much happier and healthier.

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