weight – Personal Growth Cafe

June 21, 2019March 23, 2018

How to Lose Five Pounds

How many times have you heard someone say that they want to lose five pounds?

And how many times have you heard that the diet starts tomorrow?

Tomorrow? Why not right now?

The truth is, losing a mere five pounds is very realistic and it can be a great kick-start to your metabolism and energy levels.

Plus, it can help you fit into that little black dress or suit for that upcoming wedding, reunion, or vacation.

But you have to make the commitment to start now, not tomorrow, not Monday, but right now!

Below is a healthy plan to help you shed 5 pounds quickly, easily and most importantly, the healthy way.

As with all diets, check with your doctor before starting any weight loss or exercise plan.

1. Begin by drinking more water.

Your body requires water to function properly and with the right amount of water, your digestive system will work more efficiently.

Plus, by filling your stomach with water, you’ll eat less and feel full faster.

Water helps flush your body of toxins and water weight.

Yes, more water actually helps your body get rid of excess water.

The daily minimum intake of water is 64 ounces (or almost 2 liters).

If you’re like most people, your current intake of water is probably less than half of the recommended amount, so drink up!

2. Get off the couch and get active. When you move your body you build muscle, which burns fat.

There are so many activities that you can engage in that don’t cost money or require expensive gym equipment to help you get fit and lose weight.

Here are some ideas:

Walking around your neighborhood or in a local park

Biking

Hiking

Swimming

Throwing a ball with your kids or spouse

Frisbee

Volleyball

Tennis

Inline skating (with the proper safety equipment of course)

3. Make healthier food choices. To effectively boost your calorie and fat burning processes, eat healthier foods like leafy green vegetables, fruits and lean meats.

You’ll also want to limit your intake of red meat, high calorie and fat dressings, gravies and sauces and avoid sugary drinks, candy or other foods with lots of sugar.

Sugar causes you to put on weight, so when you eliminate sugar, you help eliminate weight gain.

Also, try to choose natural or organic foods in order to avoid consuming chemicals that may actually cause you to retain weight.

4. Use portion control to limit the amount of food you consume.

Studies show that reducing the amount of food you eat actually produces the quickest weight loss.

Obviously you want to do this in a healthy manner, not obsessively or out of control.

5. Eating 6 small meals a day, as opposed to the three larger meals you’re probably accustomed to, has been shown to be healthier, help reduce fat stores and to increase metabolism.

If you’re wondering what a healthy portion looks like, it’s all in the hands.

In other words, a healthy portion or serving size is about the size of your fist, palm, or hand, depending on what food you’re eating.

Close your fist. That’s a healthy portion size for a serving of rice, pasta or other side dish.

Open your hand and look at the size of your palm.

This is the perfect amount of chicken breast, pork or other types of meat. It should be about the size and thickness of a deck of cards.

The size of your entire open hand is the perfect size for veggies.

Replace unhealthy snacks with nuts, raw veggies or fruit. Here are a few examples to help you choose healthier snack options:

When you’re craving chips or other salty, crunchy snacks, grab a handful of nuts instead.

They are healthier for you and satisfy the craving for salt or crunchiness. Also, try to buy nuts with less salt.

Natural or raw varieties will help to reduce your salt intake too.

When you want something sweet, grab a piece of fruit like an apple, banana, orange, or melon.

The natural sugar is way better for you than eating a bowl of ice cream or a handful (or two) of cookies.

Have the munchies in general?

Nibble on some raw carrots, celery or broccoli.

Losing 5 pounds can be fun and make you feel so much better about yourself.

Probably the best part is that it can be done quickly, in as little time as a week or two, depending on your specific circumstances.

Whether it’s to kick-start your weight loss plan or to fit into that little black party dress, taking off 5 pounds is a step in the right direction to a healthier, more fit you. It begins now!

How important is losing weight to you at the moment?

What are you doing to lower your weight?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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February 4, 2019February 28, 2018

Losing Weight Can Be Fun – Five Simple Activities to Get Healthy and Have Fun

Do you groan when you think of trying to lose weight and exercise?

Most of us do! Unfortunately, for so many, the very idea of losing weight breeds negative thoughts and feelings.

You may even feel as if it’s an impossible challenge.

After all, who wants to think of climbing on those machines in the gym for 30 minutes to take off the pounds?

Or even worse, doing sit-ups at home. Yuck!

If losing weight has become a drag, you need to rethink your strategy.

You’ll be glad to discover that you don’t need to go to the gym to lose weight and get the body you want!

Here are five simple activities that will help you get healthy while having a blast:

1. Play group sports.

One great idea for losing weight the fun way is to play group sports.

Next time, instead of dragging yourself to the gym and those dreaded machines, check out the recreation center in your area.

Start playing soccer, softball, volleyball, or basketball.

With these activities, you’ll be burning off the calories while enjoying yourself at the same time!

2. Go for a walk with your friends.

Another great way to get active and improve your health is to start walking with friends.

Meet during the week to take a brisk walk together, either in the morning before your day begins, during lunch, or in the evening after work.

Schedule your walk into your day as social time.

While you’re walking, take time to catch up and chat with each other.

This way it feels more like a social experience instead of exercise.

3. Dance.

Dancing is another great way to burn off mega calories while you have a great time.

You’ll get your heart pumping, and you’ll enjoy an awesome total workout!

Take a dance class.
Go out to a nightclub where you can dance the night away.
Get some dance videos so you can dance at home.

4. Beautify your yard or cultivate a garden.

Gardening and yard work are both activities that burn calories so you can lose some weight.

Planting flowers or vegetables, pulling weeds, raking, hauling dirt, and doing other gardening chores can really help you get in shape.

When you’re squatting, bending, and yanking out those weeds, you’ll be working muscles you didn’t even know you had!

5. Play with your family.

Even something as simple as playtime outdoors with the family can help you lose some pounds and stay healthy.

Whether it’s running, Frisbee, or playing tag together, just having fun with the family can give you some much needed activity.

Visit a park and go hiking on the trails.
Climb a tree in your backyard.
Go swimming or skiing.

The possibilities are endless!

You’ll have fun spending quality time with your family, and teaching your children a healthy lifestyle as well.

Although these activities are fun, regular activity and eating a healthy diet go hand in hand when you want to lose weight.

You can’t count one weekend of gardening as your exercise for the week.

Vary your activities for more fun, and do something to get moving every day.

Consistency is the key to reaching your weight loss goal.

As you can see, exercising and getting in shape don’t have to be boring or unpleasant.

There are plenty of easy activities you can do to lose weight, improve your health, and have fun!

How do you feel about your current weight?

What activities are you doing to keep yourself fit?

Talk about that in the Personal Growth Cafe Community!

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December 24, 2018February 20, 2018

Weight Loss Tips for the Constant Dieter

Does it seem like you’re constantly on a diet?

You’re not alone!

You may be surprised how many people feel the same way.

These weight loss tips for the constant dieter may be what you’ve needed to finally make the dieting roller coaster stop so you can get off.

Maybe you’ve tried every diet that’s come down the pike.

You’ve eaten grapefruit to the point where you can’t stand the sight of them.

You’ve given up carbohydrates but still crave sugar, potatoes, and bread.

Seeing that it was a losing battle, you gave up on every one.

You may have had some success at losing weight, only to gain it back.

Let’s face it, it gets discouraging when you hear that most dieters will regain the weight they’ve lost within three to five years.

With those kinds of odds against you, you may wonder why you bother.

The reasons you keep trying to lose weight may vary.

You know you need to lose weight to improve your overall health or reduce symptoms of disease.

You can’t fit into your clothes or you have a reunion to attend. There could be any number of other reasons.

Regardless of why you want to slim down or how many times you’ve dieted in the past, if you want to succeed at losing weight once and for all, you may be better served by following the example of those who’ve achieved their goal and kept the weight off.

Effective weight loss tactics for those who’ve succeeded include these techniques:

1. Look at weight loss as a life change rather than the means to a particular end.

You’re not merely losing weight; you’re making a commitment to change your eating and exercise habits so your health and life can improve.

2. Learn all you can about food, the nutrients needed by the human body, and how to provide your body with the fuel it needs, rather than overfilling it with foods that will make it sluggish and unhealthy.

3. Learn to work through frustrations, loss, and stress without turning to food.

In many cases, those successful former constant dieters have turned to exercise as a means to release the stresses that often cause people to resort to their old eating habits.

4. Recognize when your body is truly hungry.

Discover how to recognize your body’s signals to stop eating when you’ve had enough, rather than continuing to eat until you’re stuffed.

5. Focus on your health and fitness, instead of dieting to look good.

Instead of dieting for a short term goal – getting into a bikini or looking great for a class reunion – be more concerned about how the foods you eat affect your health.

6. Learn to recognize proper portion sizes.

Eating correct portion sizes will allow you to eat only the amount of food your body needs.

7. Acknowledge only temporary failure when you blow it.

Rather than giving up when you’ve eaten too much, decide to start again the next day.

8. Seek and allow support from others.

Getting a mentor who’s a weight loss success, joining a support group, or including a friend to hold you to your goals will help spur you on to success.

These weight loss tips for constant dieters are given with the hopes that you can finally find the ideas that will allow you to break the dieting cycle.

You don’t have to be one of the many dieters who’ve failed.

You can learn how to make changes in your eating habits to make the weight leave for good.

Take your time, learn what your body needs, and then provide the nutrients and exercise to become healthy and happy.

What foods are part of your daily diet?

How are you able to enjoy the food you eat and maintain the weight you desire?

Talk about that in the Personal Growth Cafe Community!

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December 17, 2018February 20, 2018

Losing Weight for You – Because You Are Worth It!

Why would you like to lose weight?

Is it because you want to look good for a special day?

Perhaps you have a family event or class reunion to attend this year; the reasons could be many.

However, rather than losing weight for a single day event, you may have more luck losing weight for you, because you’re worth it!

Having a particular event to look forward to is a good starting point when you decide to lose weight, but it won’t be enough to help you keep the weight off after that day has ended.

Sure, you may look great for your 15^th high school reunion or your cousin’s wedding, but will you maintain that weight loss once your old high school rivals can’t be jealous over how good you look?

The likelihood is that you’ll go back to your old ways and gain your weight back.

Before starting on your weight loss venture, think of a way to motivate yourself to keep the weight loss going.

You can’t find a better motivation for losing weight than to get healthy and feel energized.

This is especially true if you have health concerns that are complicated because of your weight.

Losing weight for you – because you’re worth it – gives you a permanent reason to shed those pounds and keep them off!

Here are some action steps you can take to help you meet your weight loss goals:

1. Create your weight loss plan.

Now that you have your permanent reason for wanting to lose weight, you can create a successful plan to get you to your goal. Include in your plan:

Specific, measurable goals that are also reasonable and attainable for you

A time frame

Steps you can take each day to achieve your goals

2. Get a mentor.

Your chances of succeeding will be greater if you have the help of a friend or weight loss mentor that will keep you on track when your will power begins to wane.

3. Choose foods that are as close to nature as possible.

These will have the best nutrients and the least artificial ingredients.

Talk with a dietician or find an online weight loss community to give you advice, encouragement, and constructive criticism for making healthy food choices.

4. Find a sport or activity you can enjoy that will get you moving.

You don’t have to spend hours and hours in a gym, unless that’s what you choose to do.

An increase in the amount or intensity of exercise by as little as twenty minutes a day can do wonders to help you reach your weight loss goals!

5. Set small, attainable goals.

While your ultimate goal may be to lose 50 pounds, you won’t be able to reach that goal in a short period of time.

Set smaller goals such as five or ten pounds in two months.

Experts recommend losing no more than two pounds a week, so it would be feasible to lose at least five pounds in a month

6. Celebrate when you’ve reached smaller goals.

Just don’t celebrate with food!

Choose rewards you’ll enjoy and that will keep you motivated to claim your next reward.

Have smaller rewards for smaller amounts of weight and then larger rewards when you’ve reached a major milestone such as 25 pounds.

7. Don’t beat yourself up if you have a bad day or even blow your diet completely.

You’re only human! Instead of degrading yourself over it, tell yourself that you’re worth the effort to lose weight and that you can do it.

Start afresh the next day.

8. Be patient.

Remember that you didn’t gain the weight overnight.

You can’t be expected to lose it quickly, either.

Your best course of action is consistency.

Keep on track and the weight will come off and stay off!

Losing weight can accomplish so much more than making friends envious because you could fit in clothing that you wore in high school.

Your health can be greatly improved by ridding yourself of extra pounds and exercising to get your body in shape.

This time, choose to lose weight for yourself rather than for anyone else or any other reason.

That’s the best reason in the world! Follow these tips, stick with it, and enjoy your new, healthy body!

How much do you love yourself?

How can getting in shape help you feel better about yourself?

Talk about that in the Personal Growth Cafe Community!

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December 12, 2018February 19, 2018

How to Shed the Winter Weight Gain

If you’ve indulged over the holiday season or cut down on your activity during the winter months, you may have packed on a few extra pounds.

Wouldn’t you like to shed that winter weight gain before the warm weather returns?

Rather than choosing the latest diet of the week, you could, instead, implement some sound strategies that have been proven to be effective in losing weight and keeping it off.

Here are some tips to help you say “good bye” to those extra pounds forever:

1. Exercise

Staying indoors more during the winter doesn’t mean you need to be less active!

Follow these exercise techniques to bring you a variety of activities to tone up and slim down.

Begin slowly.

Don’t overdo it when you begin to exercise – you’ll only strain muscles!

Invest in a good pair of walking shoes and begin by walking for fifteen minutes per day.

When you feel your body adjusting to the fifteen minutes, walk longer.

Do this with any exercise, inside or out, to build a healthy, strong, and slimmer body.

2. Enjoy variety.

Doing the same exercise over and over again is a good way to fail before you begin. Include an assortment of exercises in your plan.

Make it fun!

For example, combine yoga with strength training.

If you don’t have strength training equipment, use canned foods or other items as your weights.

Any activity that gets you moving is an exercise.

Play actively with your pets or children.

Put on some music and dance while you cook or clean house.

Instead of sitting on the couch, ride an exercise bike while you watch TV.

Take the stairs instead of the elevator.

3. Enlist a friend.

The easiest way to keep up with your exercise routine is to have someone by your side who also wants to lose weight.

Remind each other how important your weight loss goals are.

4. Set goals and keep track of them.

Get a diary or notebook and write down your goals.

Keep track of how much weight you’re losing and what types of exercises you’re doing.

How to Eat Well Year-Round

Eating nutritiously year-round is the best way to keep off those extra winter pounds.

It will also help you lose excess weight, give your body the nutrients it craves, and make you feel good!

Here are some simple healthy eating tips:

1. Try to stick to a 1,500 to 2,000 a day calorie diet.

Yes, calories do count.

If you’re unsure what your caloric intake should be (as it can vary from age, sex, and even height), enlist your doctor’s help or ask a nutritionist.

2. Eat a well-balanced variety of whole grains, fruits, and vegetables.

You don’t need to become a vegetarian, but including as many fresh fruits and vegetables in your diet as possible will bring you a plethora of benefits.

Substitute fruits and vegetables for unhealthy snacks and calorie-laden desserts.

Can’t find fresh fruits during the winter months? Frozen fruits with no added sugar are a good backup choice.

3. Keep your portions at acceptable levels.

Don’t pile on that food!

Just because fast-food restaurants are supersizing everything, it doesn’t mean you should too.

4. Eat good carbs.

Many fruits, veggies, legumes, and grains are full of the good carbohydrates your body needs.

They’re also high in vitamins, fibers, and minerals and free of cholesterol.

5. Drink water.

Every cell in your body needs water to function properly.

Drinking lots of water will not only keep you well hydrated, but it also can help you lose weight.

For example, a glass of water before a meal can help you control overeating.

Shedding that winter weight is a reachable goal if you follow these tips.

However, don’t feel like you have to make each of these changes tomorrow.

Sometimes when people make too many drastic changes at once they have a harder time sticking with their plan.

Work on making one or two of these changes each week to get used to them.

Before you know it, these weight loss strategies will be second nature to you and you’ll avoid those winter pounds altogether!

What steps do you take to get your weight back?

What motivates you to continue to do so?

Talk about that in the Personal Growth Cafe Community!

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