As a qualified life coach, I understand the power of a compelling goal, but sometimes it’s harder to see things for what they are if you’re personally involved!

So what happened was this…

I began looking at my personal values and at what was important to me and I realised something.  While I valued looking good, it wasn’t at the top of my list of values.  In fact, I had values such as “success” and “achieving goals”, etc etc that appeared much higher.

So this was why I was struggling to maintain my motivation to achieve my weight loss goal!  Your goals must be congruent with your values for you to have any good chance of achieving them!

So here’s what I decided to do…

I decided to compete in a triathlon!  Crazy I know, and probably the most crazy thing I’ve ever done, but now I’m feeling motivated.  Getting up at 5am isn’t such a chore anymore.  I even went for a run today at lunch time!  Not only that, but as I keep my focus on my goal of competing in my first triathlon, I know that I have to keep going, otherwise I will fail.

I won’t achieve my goal of competing (let alone finishing) the triathlon, and that will make me very mad – at myself!

So as my first official diary entry of this chapter of my goal to lose weight, here’s where I’m at:

• I’m not sure of my exact weight, but I believe it’s around 130 pounds or 60kg.
• I’m not overweight (obviously!) but there are rolls of fat around my middle that shouldn’t be there.  Go to http://overweightandunhappy.com/fym.html and look at what Holly Rigsby says about being a “fat skinny person” (or was it a “skinny fat person”?)…
• I cycled for 20 minutes yesterday morning (not sure of distance – my new spedometer is in the post!).
• I cycled for 20 minutes today, and went for a 2km walk/run at lunch time.
• Breakfast was a breakfast burrito (I think I have a recipe for this in the recipies and meal plans section of this site).
• Morning tea consisted of a nut bar thing.  Probably not ideal, but it was better than chocolate!
• Lunch was chicken curry.
• I didn’t have afternoon tea (naughty I know)
• Dinner was naughty too – takeaway!

Tomorrow’s plan is to cycle for 20 minutes before work.  My bum is sore so not sure how long I’ll last…!

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I’ve done this exercise on many occasions (probably more than I would like to think of) and if done properly, it BURNS!

You can feel it as it burns away that tummy fat and strengthens your core, that’s for sure!  This is one exercise that you know is working as you’re doing it!

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Knowing how to boost your metabolism is one of the keys to weight loss. Knowing how to do so will also drastically increase your chances of achieving your weight loss goals.

Many people put their struggles to lose weight down to a slow metabolism. What’s sad about this, is that they have resigned themselves to being and staying overweight, when it is actually possible to lose weight regardless, and it is not even that difficult.

If you have a fast metabolism, your body is able to burn more calories. So what this means, is that to lose weight and keep it off, you don’t need to put in as much effort as somebody with a slow metabolism.

Now if you consider yourself to be one of the unlucky ones with a slow metabolism, keep reading, because there is some good news for you!

Knowing how to boost your metabolism is the first step to weight loss as you will see.

Your body is burning calories every second of the day. The speed in which your body burns calories varies based on the amount of activity you are doing at that time, amongst other things.

But think about this. To maintain muscle, your body requires a lot more energy than it does to maintain fat. So the more muscle you have, the more your body has to work to maintain it.

Women can be at a slight disadvantage here, because they are not able to build big muscles like their male counterparts, but regardless of this fact, anybody who is building their muscles, is also naturally boosting their metabolism. Both men and women benefit from building muscle to boost their metabolism.

A great way to build muscle is to include strength training in your workouts, and to really see results you should combine this with cardio to allow that muscle definition to show through.

It is also important that you eat between four and seven meals a day, leaving around 3 to 4 hours between each meal. Take whatever measures possible not to skip a meal, because this can slow your metabolism. Never forget this!

To kick off your “fat burner” each day, the best way to do so is to eat a healthy breakfast. Breakfast is the most important meal of your day, and this is the one meal you should never skip.

But in how to boost your metabolism, it is now time to take action! If you incorporate the strategies listed here, you will begin to notice as your body fat melts away.

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While exercises to lose weight are important, you must understand that your diet plays a big part in your overall success as well.

What you put in your mouth impacts the effectiveness of your weight loss program, so it is important that you continue to eat healthily while trying to lose weight.

Healthy meals should include foods that are rich in protein as well has plenty of fresh fruit and vegetables. Eating foods that are as close to their natural form as possible is best. This is because these foods take more energy to digest than fatty, processed or refined foods.

Eating between four and seven meals a day will help you to boost your metabolism, and improve your weight loss results.

Okay, now that you have your diet sorted, it is time to get started on your workout program.

Strength training is one aspect of working out that will help to give you phenomenal results. This type of training builds your muscle, which in turn will improve your ability to lose weight. While women will not bulk up like a man, strength exercises will produce noticeable results over time.

To burn fat, cardio is another aspect of your exercise program that should not be avoided, but don’t think you need to spend hours on the treadmill! Instead, you can fit an interval cardio workout into as little as 15 minutes per day.

By alternating a high intensity pace with a moderate pace over the course of 15 minutes, you are performing intervals. One good example of an interval training workout includes walking on the spot for 60 seconds, followed by 30 seconds of jumping jacks, and alternating these exercises 5 to 6 times.

To give your muscles an extra boost and to speed up muscle repair, a protein shake is an ideal post workout meal.

The exercises to lose weight that are discussed here are effective and definitely not difficult.  They can be completed in less than 45 minutes each day. If you work out three times a week, you will start to see some encouraging changes.

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But it’s true.

So don’t take this message lightly.

I know you’re heard it a million times before.  “You must eat breakfast.”

Yes, it’s not a message made to inspire, but do you have any idea how many people DO NOT eat breakfast?

A lot.

And guess how many of those people that don’t eat breakfast are overweight?  Most of them.

Like everybody else, you don’t have much time in the morning and you’re probably not even hungry when you wake up right?

Ok, so let’s look at this another way…

You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want to experience the results of that effort.

Well, if you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.

Sometimes we have to do some things we don’t feel like doing.  Some things are boring. Some things just have to be done to get the result you want.  If you want to burn fat all day long, breakfast is just one of those things.

Prograde Lean http://overweightandunhappy.getprograde.com/lean is a yummy chocolate meal replacement shake that I recommend to anybody who doesn’t feel like eating breakfast and is the perfect substitute.

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So what is the best way to pick a weight loss program that will get you results?

In the following paragraphs, you’re going to learn the best way to lose weight, and you will be pleasantly surprised at how simple it can be.

The first thing you need to look at is your current diet. Sadly, if you currently have an unhealthy diet, then you are going to need to make some changes!

So have a good look at what you eat each day, and ensure that you are eating healthy, fresh, whole foods. Be sure to include foods that are rich in protein, such as lean meat, chicken and fish, and fruits and vegetables should also play a major part in your overall diet. Avoid processed or fatty foods as much as possible.

If you’ve been in the habit of eating unhealthy foods for a while, it’s going to be a little bit difficult to make changes to your diet. He might want to make changes on a gradual basis.

While what you eat plays a big part in weight loss, how often you eat is also important. Your most important meal of the day is breakfast. This meal should form part of up to 7 meals you eat each day, in order to keep your metabolism running at an optimum level. Of course, now that you are eating more often, you should reduce the size of each meal.

There is another aspect to weight loss, and that’s an exercise. You must exercise. If you truly want to lose weight and keep it off, then you must incorporate exercise into your weight loss program in order to achieve success.

What you must understand too, is that the older you get, the slower your metabolism. So in order to maintain your weight, you need to remain active, and you may need to reduce your carry intake over time. Just be careful not to reduce your calorie intake too far, because this can sabotage your efforts. So get out there and exercise!

Even though you’re probably dreading having to exercise, the good news is that you will not need to spend hours upon hours exercising each day.

Really, as long as you fit in around 30 minutes a day, three times per week, then you will achieve some pretty impressive results.

There is such a thing as too much exercise too, because your body and muscles need time to recover you have worked them. So if you follow a respected program that has provided good results, then commit to follow that program until you get the results you want.

Adopting a healthy lifestyle for the rest of your life however, is the key to keeping the weight off.

The best way to lose weight is to combine a healthy diet and sensible exercise program, as you can see. There are no overnight fixes. Yes, you will actually have to work to lose weight! But as long as you make the commitment to follow sensible program, you will very soon begin to see some fantastic results!

To get the fastest results if you want to lose weight and keep it off forever you’re best to follow a weight loss program that offers actual results.  Visit http://overweightandunhappy.com/fym.html for such a program.

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I wouldn’t be surprised if you’re feeling really frustrated right now, because everything you have tried just isn’t working. But there is good news, and that is that you can lose weight quickly, once you’ve been given the right strategies to do so.

There are no shortcuts for weight loss, so you have to work to achieve the results you want. There are no magic diet shakes to help you lose excess weight, let alone keep it off in order to achieve the body you have wanted for what seems like forever.

Even though you have to work for it, it is not all bad news. By following a sensible diet and exercise program, and making a commitment to stick to it, you will begin to see results sooner rather than later.

Once you know the secret of how to lose weight quickly, it is just a matter of applying what you know, as you will see:

1. How many meals per day should I eat?

For effective weight loss, it is recommended you eat at least four times per day, and even up to 7 times per day.

2. What types of food should I eat?
Foods rich in protein such as lean red meat, chicken, fish and egg whites, combined with fresh fruit and vegetables are a good start.

3. How often and for how long should I exercise?

To see results sooner rather than later, it is recommended you exercise at least three times per week, and for at least 30 minutes each time. The good news is, you don’t need to spend hours at the gym to see results.

4.  What exercises should I do?

It is important you include both strength training as well as cardio training in your workouts.

5.  what if I want to have the occasional treat?

Believe it or not, it is okay to treat yourself on occasion, as long as you don’t go over the top.

What most people struggle with when trying to lose weight is maintaining the motivation to keep going. You might start off full of enthusiasm and ready to take on the world, but all too soon that enthusiasm dies off.

Like everybody else, you probably want to lose weight quicker than is possible, but you need to be realistic because if you place expectations on yourself that are too high, then chances are you will give up and therefore fail.

I’ve listed five things you can do here, and if you take note of each of these, you can begin to lose weight quickly, but not in an unhealthy way.

So now you know how to lose weight quickly, and going forward, you will begin to see results, then it’s just a matter of committing to your weight loss program. You won’t see results overnight, but if you stay committed, you will begin to see some amazing changes over time.

For an amazing program that can completely transform your body into the one you want, visit http://overweightandunhappy.com/fym.html today!

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Phew!

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You might be feeling like you’re the only person feeling this way right now, but sadly, you are one of probably millions of other people who feel the same way. If you’re like most people, you will over-indulge over the holiday, and afterwards you will be horrified at what you see in the mirror!

It is unfortunate that a large percentage of Americans are either overweight or obese. With Christmas on its way, there’s a high chance that many of us are going to put on some extra pounds that we really don’t need.

So if you are after some weight loss tips for Christmas, you’d better read on …

You can enjoy your Christmas, and you can also enjoy the occasional indulgence too. It’s no fun if you have to go without, so here are some tips to help you maintain your weight over Christmas.

Contrary to popular belief, it is okay to enjoy the occasional indulgence, but only in moderation. Moderation is the key.

Just because it is okay to have the occasional treat, not every meal should include one! Most of your meals should contain healthy, sensible choices, with only a small percentage of your meals each week that allow you that extra treat.

It is important that each meal includes plenty of whole, fresh food. Your calorie intake should be maintained at a healthy level too.

It may be Christmas, but this is not a time to stop your regular exercise. With all that extra time you have available because you’re on holidays, you will have some extra free time in which to exercise!

When you exercise regularly, you have so much more energy. You don’t have to maintain your normal exercise routine, and instead you could take your children to the local park and run around with them, or you might like to play a particular sport during your holiday. You need to stay active to maintain your weight.

These are just a few weight loss tips for Christmas that will help you to enjoy your holiday without going over the top. Christmas is a time for family and fun. There’s nothing worse than spending your holiday worrying about what you eat!

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