TOP WEIGHT LOSS PRO

A number of misconceptions persist about weight loss.  These are quite serious, because they could affect not only an individual’s weight, but also his or her general health as well.  The more you know about the misconceptions about weight loss, the more likely it is that you will end up following a suitable weight reduction plan.

One popular misconception is that any product that has been labeled “natural” is safe.  In fact, you should be aware of the fact that these products often do not undergo vigorous scientific tests.   For instance, ephedra, which has been included in some weight loss products has been banned by federal authorities because it has been determined to be unhealthy.   Even those products that do not contain ephedra can be dangerous because they have components that are like ephedra.  As a result, you should consult your doctor before using herbal weight loss products.  Your physician is in the best position to know whether a weight loss pill or other product is appropriate in your case.

 Another misconception is that you can still lose weight, even if you eat whatever you choose.  Actually, you need to be careful about how many calories you consume and increase your exercise in order to ensure that you burn more fat than you take in.  Also, it is important that you limit portions in order to ensure that you do not add extra weight.  If you select low-calorie foods and you eat smaller portions, while enhancing your physical activity, you should be able to lose weight.    However, you may still be able to eat some of the food you like best—provided you eat it in moderation or, if high in calories, only sparingly.

 Yet another misconception is that, because a food item is labeled low-fat, it has no calories to speak of.  While low-fat foods may indeed be low-cal, some processed low-fat food products have just as many calories as the high-fat types.  In fact, they may be loaded in sugar or flour, increasing the total calorie count.    As a result, it is important for you to check the nutrition labels on food packages in order to determine the exact amount of calories per serving.  It is also imperative that you find out what constitutes a serving size so that you will not be tempted to overeat.

 Some individuals believe that fast food is inherently bad and cannot be eaten while following a diet program.  However, if you are knowledgeable, you can actually eat at fast food restaurants and still lose weight.   It’s best, for instance, if you do not indulge in supersize combo meals.  You might, however, consider splitting a combo with your spouse or friend.  Avoid soft drinks and drink water instead.  Consider eating a salad or a grilled chicken breast sandwich.  Keep the condiments—such as mayonnaise and salad dressings—to a minimum.  Ask the restaurant not to put bacon or cheese on your sandwich, and avoid eating French fries or fried chicken.  If you go to a Mexican restaurant, try a taco that is made with salsa rather than cheese or sauce.    Following these simple recommendations can make your visit to a fast food outlet worthwhile—and non-fattening.

 Some people operate under the misconception that dining after 8 p.m. always leads to weight gain.  No doubt it is possible, but what matters most is how many calories you consume and how much fat you burn off.  While it is a good idea to avoid snacking in front of the television, you might be able to have a nightly snack, if you haven’t consumed that much  high-calorie food during the course of the day.

 Other individuals believe that lifting weights is harmful because it will cause you to add weight to your frame.  In actuality, weightlifting can enable you to lose weight.  This is because lifting weights assists you in building muscle, which burns more calories than fat.  Engaging in strength training twice or three times a week can be an effective part of your overall weight loss program.

 Obviously, misconceptions about dieting are plentiful.  That is why it is so critically important that you consult a registered dietician or other health professional before beginning any major weight loss program.

If you are attempting to fight fat, it is simply not enough to begin an exercise program.  You must also be able to stick with it.  This can be challenging, especially if you have spent most of your life as a couch potato.  You may find exercise to be boring or a chore.  And you may be wondering whether your exercise program is really worth the effort.

It should be noted that the key to a successful exercise program is perseverance.  This means that you need to commit to it for the long haul—in fact, it is best if you commit to it for the rest of your life.  Certainly, it can be difficult at times.  But in the end, it is well worth the effort you exert.

Staying motivated may begin with having a tangible goal.  For instance, if you are basically inactive when you start your program, you should aim to burn off 500 calories a week.  If you are fairly active when you start exercising, your goal should be 1,000 calories.  But you must also have a long-term goal.  This might be doubling the amount of calories you burn within six months of commencing your exercise program.

 You might consider starting an exercise log.  Here, you will record exactly what kind of aerobic, anaerobic, and stretching exercises you do each week.  Be sure to include the number of repetitions you’re performing with each exercise.  This way, you’ll have a concrete chart for your progress.   Seeing how well you’re doing can be truly inspiring and can keep you going when you find it difficult to go on.

 Another effective motivational strategy is to join a group that engages in some kind of exercise.  For instance, you might become a mall-walker or you might find a local square dance club to join.  Other possibilities include hiking groups, golfing groups, softball teams, or even ping-pong teams.  The fact that you are part of a social network will help to keep you motivated. 

You might try psyching yourself out by using a computer screensaver which says, “Get moving.”  Or you might post a “get moving” sign on your refrigerator.  In other words, you should be constantly reminded of the value of exercise.  You might also invest in home exercise equipment such as a treadmill, elliptical trainer, or free weights.  The amount of money you spend could be a powerful incentive for making sure that you use the equipment on a regular basis.    You should also place the equipment in a prominent place so that you have to pass it often.  After a while, you’ll find no excuse not to exercise. 

 You might also consider investing in exercise videos or DVDs.  These allow you the convenience of exercising in the privacy of your own home.  They can also give you an electronic “exercise buddy” who can help keep you inspired even on rainy days when you don’t feel like exercising at all.

Another effective idea is to place your athletic shoes near the door so that you are reminded of the need to walk rather than drive.  You might also consider rewarding yourself for keeping with your exercise program.  Your reward could be as elaborate as a cruise or as small as a treat from the dollar store.  The idea is to make sure that your accomplishment is celebrated.

While we’re on the topic of celebration, seriously consider throwing a party once you’ve reached an exercise milestone.  You can serve nutritious snacks and beverages and even encourage your guests to come in their athletic wear in order to build upon the party’s theme.  Sharing your joy can help to motivate you to continue your physical activities. 

 It should be said that there is no right way to exercise.  But you do need to make sure that whatever you do is effective and that you’re sufficiently motivated to do it.  By following just a few simple tips, you can ensure that your exercise routine is not just a fad, that it will continue over the long term.   Remember that you may face setbacks from time to time, but that shouldn’t stop you from continuing to try to reach your exercise goals. 

Katie, a 33-year-old mother of two, has been on her share of diets over the years.  From Weight Watchers to the Zone to Sugar Busters, she feels as if she has tried them all.  While she has had moderate success in losing weight from time to time, she has never found a long-term weight loss solution.  Her weight is a point of contention in her marriage; her husband—who also happens to be obese—wishes she were thin, but says he loves her anyway.  The two have been separated a number of times, and even filed for divorce once.  The stress has caused Katie to begin binge eating again.

There is hope for Katie and others like her who feel as if they’re trapped on the diet carousel.  The key to long-term weight loss success may not be the body, but the mind.  Research indicates that those who have a positive outlook on life are more likely to lose weight—and stay thin.  But how can you have a positive outlook when you’ve been burned so many times before?  Is it possible to “will your way” to losing weight?

One technique that has been proven effective in sports training is something called visualization.  For instance, a baseball player might visualize his bat connecting with a ball, leading to a homerun.  A soccer player might visualize kicking the winning goal in a soccer match.  And a golfer might visualize sinking the winning putt in the Masters Tournament.

The same technique can be used by dieters.  Visualize yourself as thin.  Picture yourself in that dress that is now two sizes too small.  Imagine stepping onto the scale and being pleased with the result.  Visualize yourself saying “no” to that piece of chocolate cake or that plate of Fettucini Alfredo.  These mind exercises can help to spur you onto weight loss.

When people learn they are suffering from cancer, they are encouraged to imagine their cancer cells being destroyed by healthy cells.  You can follow the same technique in order to lose weight.  That means imagining your fat cells being destroyed by thin cells.  Through such a method, you can “think your way” to a healthy weight.

In addition, it is critically important that you maintain a positive attitude.  Be forgiving of yourself.  If you veer off your diet plan, simply get back on course with your next meal.  Don’t spend precious time “beating yourself up” over your failures.  Instead, celebrate your successes—in a non-fattening way.  For instance, when you reach a milestone—say you’ve lost ten pounds—reward yourself with a trip to an art museum or to your favorite coffee shop  (but skip the cream and sugar).   Marking milestones will give you a sense of accomplishment, a sense that you are triumphing over food.

Another helpful technique can be prayer or meditation.  Some support groups even offer Bible-based weight loss programs that use scripture verses to help inspire.  Taking stock of your life and handing your weight loss problems over to a higher power can be cathartic and may give you a sense of peace about your weight difficulties.  It has been said that a clear head leads to a healthy body.  Try praying or meditating ten minutes at the start of your day.  Chances are you will feel refreshed and ready to tackle the weight challenges that come your way.

Yet another technique you might consider is role-playing.  Grab your spouse or a friend and ask him or her to act out a situation in which you might be tempted to overeat.  You’ll be forced to come up with strategies to fight temptation.   This rehearsal could prove to be quite helpful when a real life diet dilemma comes your way.  If role-playing works for job interviews, it should be beneficial for your weight as well.

Mind over matter is not just a clever saying.  It can actually be the solution to your weight loss problems.  By using your brain power, you can develop the techniques needed to make healthy food choices.   When your mind and your body are both healthy, you have the best of both worlds.