Your shot at success depends 100% on your ability to stay motivated and stay on track. Here are 15 top expert tips that will help you lose weight and keep it off for good!
Intermittent Fasting is the new kid on the block in terms of weight loss. But is it just a fad or are the proclaimed benefits backed by science?
http://blackbeltwhitehat.com/mma/nutrition/intermittent-fasting-diet-plan/
This presentation deals with the various approaches of medical nutrition therapy in Diabetes, comparison of the ADA, RSSDI and ICMR guidelines. It also talks about the various calorie counting apps as well.
Obesity is defined as an excess accumulation of body fat that can impair health. It is caused by an imbalance between calories consumed and calories burned over time. The document discusses the causes, indicators, health risks, and treatment of obesity including diet, exercise, and lifestyle changes needed to achieve and maintain a healthy weight.
Several common myths about nutrition and health are addressed. Frozen and canned fruits and vegetables can be just as nutritious as fresh. Body weight alone is not always indicative of overall health or diet. Calories, rather than any specific macronutrient like carbohydrates, are what cause weight gain. Fad diets are often not scientifically sound and can be unhealthy. Making overall healthy choices from a variety of food groups and engaging in regular physical activity are keys to good nutrition and health.
This document discusses different types of intermittent fasting, including 24-hour, 16-hour, and 20-hour fasts. It explains that intermittent fasting involves alternating between periods of fasting and non-fasting in order to create a calorie deficit and promote weight loss. Some benefits mentioned include giving the body time to rid itself of toxins and repair tissues. However, the document also notes potential side effects like feeling sick or lightheaded during a fast.
Healthy diet | Nutrition and Diet : weight loss Indiaweightlossindia
We are committed to helping you reach important weight loss goals and we are here to support you. Surgery is just one step on your journey.Following surgery, many patients lose weight rapidly.But it's important to make the commitment to a lifestyle of healthy eating and regular exercise.
The document discusses the importance of nutrition in diabetes management. It states that diabetes treatment involves controlling factors like diet, drugs, and daily activity. Proper nutrition therapy is an integral part of diabetes management. The document then compares the effects of high-carbohydrate and high-fat diets on various health markers in diabetics. It proceeds to describe Balance-D diabetes medical nutrition therapy, highlighting its balanced macronutrient profile, glycemic control benefits, improved compliance, and other advantages.
Intermittent Fasting is the new kid on the block in terms of weight loss. But is it just a fad or are the proclaimed benefits backed by science?
http://blackbeltwhitehat.com/mma/nutrition/intermittent-fasting-diet-plan/
This presentation deals with the various approaches of medical nutrition therapy in Diabetes, comparison of the ADA, RSSDI and ICMR guidelines. It also talks about the various calorie counting apps as well.
Obesity is defined as an excess accumulation of body fat that can impair health. It is caused by an imbalance between calories consumed and calories burned over time. The document discusses the causes, indicators, health risks, and treatment of obesity including diet, exercise, and lifestyle changes needed to achieve and maintain a healthy weight.
Several common myths about nutrition and health are addressed. Frozen and canned fruits and vegetables can be just as nutritious as fresh. Body weight alone is not always indicative of overall health or diet. Calories, rather than any specific macronutrient like carbohydrates, are what cause weight gain. Fad diets are often not scientifically sound and can be unhealthy. Making overall healthy choices from a variety of food groups and engaging in regular physical activity are keys to good nutrition and health.
This document discusses different types of intermittent fasting, including 24-hour, 16-hour, and 20-hour fasts. It explains that intermittent fasting involves alternating between periods of fasting and non-fasting in order to create a calorie deficit and promote weight loss. Some benefits mentioned include giving the body time to rid itself of toxins and repair tissues. However, the document also notes potential side effects like feeling sick or lightheaded during a fast.
Healthy diet | Nutrition and Diet : weight loss Indiaweightlossindia
We are committed to helping you reach important weight loss goals and we are here to support you. Surgery is just one step on your journey.Following surgery, many patients lose weight rapidly.But it's important to make the commitment to a lifestyle of healthy eating and regular exercise.
The document discusses the importance of nutrition in diabetes management. It states that diabetes treatment involves controlling factors like diet, drugs, and daily activity. Proper nutrition therapy is an integral part of diabetes management. The document then compares the effects of high-carbohydrate and high-fat diets on various health markers in diabetics. It proceeds to describe Balance-D diabetes medical nutrition therapy, highlighting its balanced macronutrient profile, glycemic control benefits, improved compliance, and other advantages.
The document discusses intermittent fasting as an alternative to traditional breakfast-focused diets. It notes that searches for intermittent fasting have increased 10,000% since 2010. The document then outlines some of the proposed health benefits of intermittent fasting, including promoting fat burning and autophagy. However, it also cautions that intermittent fasting may not be suitable for everyone and more long-term research is still needed on its effects and safety.
The document discusses medical nutrition therapy (MNT) for diabetes. It provides guidelines on who should receive MNT, how counseling should be conducted, and what messages to emphasize for MNT in barangay health stations. These include choosing foods from the plate method and using hand sizes as guides for portion control. The document also outlines goals and approaches for MNT, including setting behavioral goals, assessing patients' views on food and willingness to change, and enhancing adherence through mobile phone interventions.
This document discusses medical nutrition therapy for diabetes, including nutrition assessment goals, recommendations, considerations for special populations like those who are overweight or have type 1, type 2, or gestational diabetes. It covers assessing nutrition needs, monitoring carbohydrates, meal planning strategies like portion control and carbohydrate counting, and basic follow-up nutrition advice and resources for patients. The conclusion questions if a perfect eating plan exists for diabetes management.
Ulcerative colitis is an inflammatory bowel disease that causes inflammation and tiny ulcers on the lining of the colon. It typically begins in the rectum and spreads upward. Most patients are diagnosed between ages 15-25 or in their 60s. Stress can exacerbate ulcerative colitis over time. Dietary risk factors include high intake of red meat, processed meat, alcohol, sulphur, and certain fats and vitamins. Treatment may include dietary modifications in addition to medication. A case study describes a patient presenting with appetite loss, weight loss, and abdominal pain who was diagnosed with ulcerative colitis and anemia and prescribed a low-fiber, moderate-fat, moderate-carbohydrate diet high in protein
There are two types of abdominal fat: subcutaneous and visceral fat. Visceral fat surrounds internal organs in the abdominal cavity while subcutaneous fat lies beneath the skin. Abdominal CT scans can be used to distinguish and measure visceral and subcutaneous fat deposits, which have different impacts on health risks such as inflammation and effects on the liver and kidneys.
This patient was prescribed several medications during his hospital stay that have important nutritional implications:
- Antibiotics like Ciprofloxacin can decrease absorption of calcium and vitamins/minerals if taken with dairy. This patient did not report any related side effects.
- Anticoagulants like Heparin and Warfarin require monitoring vitamin K intake, as high or inconsistent vitamin K can decrease their effectiveness in preventing clots. Changes in vitamin K intake could explain this patient's fluctuating electrolytes.
- Pain medications like Fentanyl can cause nausea and vomiting, which may decrease oral intake and nutritional status if prolonged. This patient did experience decreased appetite prior to admission.
- Heart medications like Met
Nutrition and liver diseases by Dr.P.Nazninazni peerkhan
This document discusses nutrition and liver diseases. It begins by providing an overview of liver anatomy and functions. The liver plays a key role in metabolizing nutrients, storing vitamins and minerals, filtering blood, and converting ammonia to urea. Chronic liver diseases can develop from viral infections, alcohol use, toxins, and autoimmune conditions. Cirrhosis is a common end-stage result, severely damaging liver structure and function. Malnutrition is common in cirrhosis patients due to reduced food intake and absorption. Treatment focuses on meeting calorie, protein, sodium, fluid and vitamin needs. Jaundice and hepatitis are also discussed, including causes, symptoms and dietary recommendations like hydration and avoiding alcohol.
This document provides information on diet counselling for reducing obesity risks. It defines obesity as excessive body fat accumulation of at least 20% higher than ideal weight. Obesity is a serious health issue that increases risks of diseases like diabetes and heart disease. Dietary treatments for obesity include low-calorie diets, meal replacements, very low-calorie diets, and consideration of macronutrient composition, portion size, energy density and satiety. Behavioral changes like eating at set meal times and preparing more home-cooked meals can also help reduce risks of obesity.
This document outlines Dongliang Wang's contact information and provides an overview of obesity including its definition, harms, diagnosis, causes, and treatment through dietary changes. Key points discussed include defining obesity as 20% or more over ideal body weight, various health risks it poses, using BMI to diagnose it, the role of energy intake and expenditure in its development, and treating it by reducing total energy and fat intake while increasing protein and carbohydrates.
The document discusses weight management and obesity. It defines normal weight, overweight, obesity and underweight based on BMI. It also discusses ideal body weight calculations for men and women. Causes of obesity in Pakistan include sedentary lifestyles, consumption of high calorie foods, and urbanization. Maintaining energy balance through nutrition and exercise is key to weight management. Fad diets are not recommended, rather a balanced diet and regular physical activity are most effective for healthy weight loss and maintenance.
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.
In fact, many studies show that this type of diet can help you lose weight and improve your health.
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
How to Break a Weight Loss Plateau With This Easy TrickJames Ward
Stopped losing weight on your diet? You probably hit the dreaded plateau. But eating less and exercising more will only make things worse. Here's what to do instead...
This document provides information about a healthy diet for women in menopause. It discusses how a woman's body changes during menopause as estrogen production decreases. It then outlines three rules for a healthy menopause diet: focusing on calcium and bone health, obtaining estrogens from food sources, and losing weight. The document proceeds to provide a sample weekly meal plan and shopping list that follows these rules. It emphasizes eating vegetables, fruits, whole grains, yogurt, and other calcium-rich and low-fat foods. The goal is to help women feel healthy and protect their bones, heart, and overall wellness during this life stage through nutrition.
Nutrition During Pregnancy PowerPoint 03 20 2021Earlene McNair
The document discusses nutrition and health topics related to pregnancy. It covers the importance of appropriate weight gain, a nutritious diet, and prenatal care for the health of the mother and baby. It recommends calorie and nutrient intake increases during pregnancy, including additional protein, iron, folic acid, calcium, and other vitamins and minerals. Low birth weight is identified as a risk for infant health. Food safety practices and foods to avoid during pregnancy are also outlined. Common discomforts like nausea and tips for staying active are reviewed. The risks of tobacco, alcohol, drugs, and poor dental health are discussed.
Before your start your weight loss journey Katherine Hood
This document provides tips and guidance for developing a healthy lifestyle and losing weight in a sustainable way. It emphasizes starting small with changes, being flexible, focusing on non-scale victories, and surrounding yourself with supportive people. Key points include setting achievable goals and action plans, defining motivating factors, not labeling foods as "good" or "bad", learning hunger cues, and maintaining a positive mindset. Customized support options like joining a Facebook group or scheduling a call are also mentioned. The overall message is that developing a healthy lifestyle is a journey that requires patience and kindness with yourself.
9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)Chelsea O'Brien
We all have habits. Some are good, healthy habits, while others are bad and possibly even dangerous.
Throughout our lives we often set goals to try to create new, good habits or to break the bad ones we already possess. Many people try again and again to change their habits for the better only to meet with failure in the end. Learning a new habit can be just as difficult as breaking a bad one that you’ve struggled with for years. There are reasons for this and steps that you can take to help ensure your success.
For further resources and a free video course to overcome habits with overeating, visit http://www.bingeeatingbreakthrough.com.
The document discusses intermittent fasting as an alternative to traditional breakfast-focused diets. It notes that searches for intermittent fasting have increased 10,000% since 2010. The document then outlines some of the proposed health benefits of intermittent fasting, including promoting fat burning and autophagy. However, it also cautions that intermittent fasting may not be suitable for everyone and more long-term research is still needed on its effects and safety.
The document discusses medical nutrition therapy (MNT) for diabetes. It provides guidelines on who should receive MNT, how counseling should be conducted, and what messages to emphasize for MNT in barangay health stations. These include choosing foods from the plate method and using hand sizes as guides for portion control. The document also outlines goals and approaches for MNT, including setting behavioral goals, assessing patients' views on food and willingness to change, and enhancing adherence through mobile phone interventions.
This document discusses medical nutrition therapy for diabetes, including nutrition assessment goals, recommendations, considerations for special populations like those who are overweight or have type 1, type 2, or gestational diabetes. It covers assessing nutrition needs, monitoring carbohydrates, meal planning strategies like portion control and carbohydrate counting, and basic follow-up nutrition advice and resources for patients. The conclusion questions if a perfect eating plan exists for diabetes management.
Ulcerative colitis is an inflammatory bowel disease that causes inflammation and tiny ulcers on the lining of the colon. It typically begins in the rectum and spreads upward. Most patients are diagnosed between ages 15-25 or in their 60s. Stress can exacerbate ulcerative colitis over time. Dietary risk factors include high intake of red meat, processed meat, alcohol, sulphur, and certain fats and vitamins. Treatment may include dietary modifications in addition to medication. A case study describes a patient presenting with appetite loss, weight loss, and abdominal pain who was diagnosed with ulcerative colitis and anemia and prescribed a low-fiber, moderate-fat, moderate-carbohydrate diet high in protein
There are two types of abdominal fat: subcutaneous and visceral fat. Visceral fat surrounds internal organs in the abdominal cavity while subcutaneous fat lies beneath the skin. Abdominal CT scans can be used to distinguish and measure visceral and subcutaneous fat deposits, which have different impacts on health risks such as inflammation and effects on the liver and kidneys.
This patient was prescribed several medications during his hospital stay that have important nutritional implications:
- Antibiotics like Ciprofloxacin can decrease absorption of calcium and vitamins/minerals if taken with dairy. This patient did not report any related side effects.
- Anticoagulants like Heparin and Warfarin require monitoring vitamin K intake, as high or inconsistent vitamin K can decrease their effectiveness in preventing clots. Changes in vitamin K intake could explain this patient's fluctuating electrolytes.
- Pain medications like Fentanyl can cause nausea and vomiting, which may decrease oral intake and nutritional status if prolonged. This patient did experience decreased appetite prior to admission.
- Heart medications like Met
Nutrition and liver diseases by Dr.P.Nazninazni peerkhan
This document discusses nutrition and liver diseases. It begins by providing an overview of liver anatomy and functions. The liver plays a key role in metabolizing nutrients, storing vitamins and minerals, filtering blood, and converting ammonia to urea. Chronic liver diseases can develop from viral infections, alcohol use, toxins, and autoimmune conditions. Cirrhosis is a common end-stage result, severely damaging liver structure and function. Malnutrition is common in cirrhosis patients due to reduced food intake and absorption. Treatment focuses on meeting calorie, protein, sodium, fluid and vitamin needs. Jaundice and hepatitis are also discussed, including causes, symptoms and dietary recommendations like hydration and avoiding alcohol.
This document provides information on diet counselling for reducing obesity risks. It defines obesity as excessive body fat accumulation of at least 20% higher than ideal weight. Obesity is a serious health issue that increases risks of diseases like diabetes and heart disease. Dietary treatments for obesity include low-calorie diets, meal replacements, very low-calorie diets, and consideration of macronutrient composition, portion size, energy density and satiety. Behavioral changes like eating at set meal times and preparing more home-cooked meals can also help reduce risks of obesity.
This document outlines Dongliang Wang's contact information and provides an overview of obesity including its definition, harms, diagnosis, causes, and treatment through dietary changes. Key points discussed include defining obesity as 20% or more over ideal body weight, various health risks it poses, using BMI to diagnose it, the role of energy intake and expenditure in its development, and treating it by reducing total energy and fat intake while increasing protein and carbohydrates.
The document discusses weight management and obesity. It defines normal weight, overweight, obesity and underweight based on BMI. It also discusses ideal body weight calculations for men and women. Causes of obesity in Pakistan include sedentary lifestyles, consumption of high calorie foods, and urbanization. Maintaining energy balance through nutrition and exercise is key to weight management. Fad diets are not recommended, rather a balanced diet and regular physical activity are most effective for healthy weight loss and maintenance.
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.
In fact, many studies show that this type of diet can help you lose weight and improve your health.
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
How to Break a Weight Loss Plateau With This Easy TrickJames Ward
Stopped losing weight on your diet? You probably hit the dreaded plateau. But eating less and exercising more will only make things worse. Here's what to do instead...
This document provides information about a healthy diet for women in menopause. It discusses how a woman's body changes during menopause as estrogen production decreases. It then outlines three rules for a healthy menopause diet: focusing on calcium and bone health, obtaining estrogens from food sources, and losing weight. The document proceeds to provide a sample weekly meal plan and shopping list that follows these rules. It emphasizes eating vegetables, fruits, whole grains, yogurt, and other calcium-rich and low-fat foods. The goal is to help women feel healthy and protect their bones, heart, and overall wellness during this life stage through nutrition.
Nutrition During Pregnancy PowerPoint 03 20 2021Earlene McNair
The document discusses nutrition and health topics related to pregnancy. It covers the importance of appropriate weight gain, a nutritious diet, and prenatal care for the health of the mother and baby. It recommends calorie and nutrient intake increases during pregnancy, including additional protein, iron, folic acid, calcium, and other vitamins and minerals. Low birth weight is identified as a risk for infant health. Food safety practices and foods to avoid during pregnancy are also outlined. Common discomforts like nausea and tips for staying active are reviewed. The risks of tobacco, alcohol, drugs, and poor dental health are discussed.
Before your start your weight loss journey Katherine Hood
This document provides tips and guidance for developing a healthy lifestyle and losing weight in a sustainable way. It emphasizes starting small with changes, being flexible, focusing on non-scale victories, and surrounding yourself with supportive people. Key points include setting achievable goals and action plans, defining motivating factors, not labeling foods as "good" or "bad", learning hunger cues, and maintaining a positive mindset. Customized support options like joining a Facebook group or scheduling a call are also mentioned. The overall message is that developing a healthy lifestyle is a journey that requires patience and kindness with yourself.
9 Ways to Create Good Habits (and 5 Reasons Why We Fail At Breaking Bad Ones)Chelsea O'Brien
We all have habits. Some are good, healthy habits, while others are bad and possibly even dangerous.
Throughout our lives we often set goals to try to create new, good habits or to break the bad ones we already possess. Many people try again and again to change their habits for the better only to meet with failure in the end. Learning a new habit can be just as difficult as breaking a bad one that you’ve struggled with for years. There are reasons for this and steps that you can take to help ensure your success.
For further resources and a free video course to overcome habits with overeating, visit http://www.bingeeatingbreakthrough.com.
This document provides a 7-part guide for weight loss. It begins with an introduction and table of contents. The 7 tips discussed are: 1) calories in vs calories out, 2) getting active, 3) persisting through failure, 4) using a buddy system, 5) tracking progress, 6) clean eating, and 7) portion control. Additional advice includes calculating daily calorie needs, finding a weight loss partner, and using visualization to stay motivated. The overall message is that sustainable weight loss requires lifestyle changes like controlling portions, eating clean whole foods, and maintaining a calorie deficit through diet and exercise.
The document discusses how to motivate yourself to lose weight through personal development. It states that motivation is key to achieving goals like weight loss. Being overweight can negatively impact one's career, self-esteem, and health. The document provides nine tips for staying motivated that include setting realistic goals, finding a partner or trainer, joining groups or sports, and rewarding or punishing yourself to stay accountable. Telling friends and family about weight loss goals can also help to motivate through their support.
Tonya Shirelle | Motivational Tips to Keep You Healthytonyashirelle
End up losing enthusiasm for practicing and eating a sound eating routine? Perhaps you were gung ho for a couple of weeks and afterward your get-fit as a fiddle determination immediately blurred - and you backtracked to your old, awful wellbeing propensities.
This document provides a table of contents and intro for a guide about healthy living and weight loss. It outlines 7 tips for weight loss: 1) calories in vs calories out, 2) getting active, 3) persisting through failure, 4) using a buddy system, 5) tracking progress, 6) clean eating, and 7) portion control. Each tip is then explained in more detail in subsequent sections. Visualization is also discussed as an important mindset tool to stay motivated during weight loss efforts. The conclusion reiterates that weight loss requires hard work and time but following the outlined tips will lead to results.
Your reasons could be to prevent diabetes, keep up with grandchildren, give your best for an event, improve your self-confidence, or fit in a particular pair of jeans.
The newsletter provides advice and stories from registered dietitians on finding a nutrition niche and career path, encouraging students to try different opportunities and draw from their passions, while also maintaining an open mind and continuing to learn and network as interests and options may change. It highlights internship programs that offer leadership experience and community-focused projects to help students develop their skills and explore potential specializations. The focus article profiles Illinois State University's dietetic internship which incorporates a master's degree in leadership and gives students hands-on experience managing programs to sharpen their abilities.
This document provides a 7-point guide for weight loss. It begins with an introduction stating this is not a quick fix plan but rather focuses on long-term lifestyle changes. The 7 tips discussed are: 1) calories in vs calories out; 2) getting active; 3) persisting through failures; 4) using a buddy system; 5) tracking progress; 6) clean eating; and 7) portion control. Each tip is then explained in more detail over multiple paragraphs.
This document provides tips for setting goals that will stick and ensuring resolutions are successful and long-lasting. It emphasizes connecting goals to personal "why's" through visualization, setting specific and measurable goals, making small consistent choices over time rather than grand gestures, and maintaining integrity by following through on commitments. Experts recommend assessing one's current life situation, celebrating small successes, getting support from groups, and focusing on growth rather than trying to "fix" perceived flaws. The key is preparing properly and viewing goals as part of self-improvement rather than one-time events.
Essential core principles of the EatingWell Diet
The EatingWell Diet is a comprehensive plan designed to help you lose weight safely and permanently. At the core of the plan are seven essential steps-each the result of cutting-edge research, put into practice in real people’s lives. They’ll work for you too!
This document provides a 7-part guide for losing weight naturally and effectively. It begins with an introduction stating this is not a fad diet but rather incorporates seven lifestyle tips for long-term health and weight loss. The sections then discuss: 1) maintaining a calorie deficit by tracking calories in versus calories out; 2) the importance of regular physical activity; 3) persisting through occasional failures without letting them derail progress; 4) using a buddy system for added motivation and accountability; 5) tracking exercise and eating progress for motivation; 6) principles of clean eating and portion control; and 7) visualization techniques for staying motivated toward weight loss goals.
The Spartan's Guide to Chiseled Abs. Inside this eBook, you will discover the topics about introduction, eating your way to abs, the why is more important than the how, basic exercises for beginners, taking your workouts to the next level and secret fat burning tips.
Introducing Weight warriors - The spartan's Guide to Chineled Abs. Inside this book, you Will discover the topics about introduction eating your way to abs, the why is more important than the how, basic exercise for beginners, taking your workouts to the next level and secret fat burning tips
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This document contains the terms and conditions and table of contents for a book about getting six-pack abs. It discusses how the publisher has tried to be accurate but does not guarantee the information. It encourages readers to seek professional advice and print the book for reading. The book contains chapters on eating for abs, basic exercises, and secret fat burning tips. It provides an introduction to getting in shape and improving health and lifestyle.
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1. 15 Expert Tips on
Weight Loss Motivation
By Weight Crafters
America’s #1 Rated Weight Loss Camp for Adults
2. Losing weight is about more
than choosing the right diet
and exercise plan.
Your shot at success depends
100% on your ability to stay
motivated and stay on track.
Here are the top 15 expert tips
that will help you lose weight
and keep it off for good…
3. Identify and catalog the reasons you’re doing this.
Many of our adult weight loss camp clients at Weight
Crafters talk about reasons they came.
The most important step in staying motivated is to identify
exactly why you’re losing weight.
Make a list of all the reasons you need this change.
Once you've got your list, keep it handy.
Put a copy in your wallet, on your smartphone, or
anywhere you can reference it when things get tough.
EXPERT TIP #1
4. Set realistic goals & expectations
If a single mistake claimed more failures than any other, it
would be setting unrealistic goals.
While it may be possible to burn off 10 or more pounds
per week at Weight Crafters under the watchful eye of
our expert team, this is never practical in your everyday
life!
Most experts advise against trying to lose more than 2lbs
per week.
"I see so many women in my private practice for weight
loss, and no matter their age, most have unreasonable
weight-loss goals."
~Dawn Jackson Blatner, R.D., author of The Flexitarian Diet
EXPERT TIP #2
5. Avoid self criticism
Failures happen. Mistakes will be made.
Beating yourself down over failures and
shortcomings will kill your self confidence
and actually increase your anxiety level,
making it that much harder to stick with
your plan.
"Take the focus of off your body. There’s so
much more to life than how you perceive
yourself in the mirror, in fact if you have a
lot of negative self-talk spinning around in
your mind, the stress will be more damaging
and could even stall you on your weight-loss
journey!"
~Amy Pope, writer for GymBuzz
EXPERT TIP #3
6. Only weigh yourself once a week
A common mistake many people make is weighing themselves daily.
Resist that urge!
At Weight Crafters, we do weigh-in and measurements assessments
only once per week.
Weight fluctuates a lot, and your progress will be much easier to track
if you weigh yourself once per week.
Pick a day - and pick a time of day. Then track your average progress
over time.
“Never get into the habit of weighing yourself every day... Look for
consistent, steady, and gradual changes in your weight every 2 – 4
weeks.”
~Ryan Walters, InBody USA
EXPERT TIP #4
7. The bathroom scale is only part of the story
A common misunderstanding is that weight loss is all about
losing weight. It's not. It’s about reducing body fat.
If you're exercising and dieting properly, you will gain dense
muscle while losing fat.
This can reduce the pounds you lose on the scale - but the lost
inches you see in the mirror will be incredible!
“Getting stronger is a proven way to get the body transforming
results you want. Want to lose fat and “tone up”? Want to
completely change your body’s shape and appearance? Get
strong … and then get stronger ... Each time you return to the
gym your mission is clear – do just a little better than last time ...
And you’re always left wondering, “I can do this – what else can
I do?!”
~Nia Shanks, author of Lift Like A Girl
EXPERT TIP #5
8. Appreciate your body honestly
People who are over-weight often avoid
looking in the mirror.
The problem is, denial prevents you
from seeing a reason to change your
habits.
Next time you're in front of the mirror,
take note - and find something good to
say about the person you see.
This will reinforce positive body image,
which in turn will help you take better
care of yourself.
EXPERT TIP #6
9. Keep track of your investment
Taking on an active lifestyle often requires
some investments beyond just your time and
energy.
Whether you're purchasing a gym
membership, a fitness tracker, hours with a
personal trainer, or spending a week with us
here at Weight Crafters - look at these
expenditures like an investment into your
health.
If you're spending money and not seeing profit
in the form of improved fitness and health,
then you're not using these items to their
fullest, and have therefore wasted your time
and money.
EXPERT TIP #7
10. Avoid diet fads and "clever tricks"
Diet fads of one type or another have been around a
long time. The only reason they thrive, is that they keep
recycling themselves under new names.
Omitting a certain food or only drinking a certain juice
aren't going to deliver - and if you've read our article
exposing the truth about diet pills, you know those
won't work.
Don't waste your tries on gimmicks and 'weird tricks'
you see floating around the internet. Instead, focus on
making a committed and steady lifestyle change that
can prove genuinely beneficial.
“I feel that if you need a "trick" then your heart may not
be in the right place. When you are devoted to yourself
and your health, you need only be reminded that you
are worth putting time, energy, and focus into yourself.
No trick needed. Just sincerity."
~Robby, author of FatGirl vs. World
EXPERT TIP #8
11. Use Teamwork Joining a group that shares your goals can make a huge
difference.
You'll find a source of support, understanding and
accountability in a group.
It also gives you your own personal cheerleading team. We
see this often, as our small groups at weight loss camp
become friends an encourage one another.
Research has shown that when starting a weight loss
program, participants were 19% more likely to complete
the program if they went with friends rather than solo.
Better still, 42% were less likely
to regain that weight.
EXPERT TIP #9
12. Be adventurous
Learning to love adventure can be invaluable in helping you stay
motivated.
You started this weight loss journey because you wanted to become
someone better, fitter and healthier... So what would that person
spend their time doing?
Get out there and do that!
• Idea: Plan a backpacking and/or canoeing trip with a group.
• Idea: Start taking swim classes at your local rec center or YMCA.
• Idea: Come to Weight Crafters and try out all kinds of fun
activities!
EXPERT TIP #10
13. Seek out a furry friend
It may sound like an over-used excuse to plug
the local humane society, but studies have
shown that owning a dog really can help you
lose weight.
Dogs require multiple trips outdoors each day
and absolutely love to get out and run around.
Your furry pal will leave presents on the floor if
you slack off, too. How's that for accountability?
IMPORTANT: The decision to adopt a dog, large
or small, is not one to be taken lightly. Any pet is
a responsibility, but in the case of canines this
responsibility includes much more than just a
walk twice a day and some kibble in a bowl.
EXPERT TIP #11
14. Maintain supportive relationships
If you're especially lucky, your friends will be
interested in training with you because they're
working towards the same goals as you are.
If not, family and close friends can still be a
powerful motivator.
Let your family and friends know you’re serious
about this, and need their support to get
through it.
Additionally, if you have ever attended Weight
Crafters in the past, you are welcomed to call us
any time for advice - or just to talk! Our clients
are like family, and we always make time if you
need a pep talk.
EXPERT TIP #12
15. Let the music carry you away
Studies have found that people who listen to
music while exercising are more likely to stick
with it.
At Weight Crafters, we nearly always play
something upbeat and fun during workouts to
keep our groups feeling energetic and motivated.
“During submaximal exercise, music can narrow
attention, in turn diverting the mind from
sensations of fatigue. This diversionary
technique, known to psychologists as
dissociation, lowers perceptions of effort."
~Costas Karageorghis, Bishop, Karageorghis, & Loizou, 2007
EXPERT TIP #13
16. Use social accountability
It's a lot easier to give up on your goals when you
haven't told anyone about them.
Accountability is one of the big reasons our adult
weight loss camp programs work so well.
Announcing your plan to others in your life can
introduce a level of accountability that will push you
much harder than willpower alone.
“When I decided to lose weight, I announced it to my
friends and family ... I knew if they really cared about
me, they’d respect my decision and want to help me
achieve my goals ... Plus, announcing my desire to
lose weight held me more accountable for my actions
because now my loved ones were watching me.”
~Tina Haupert, author of Carrots 'n Cake
EXPERT TIP #14
17. Don’t limit yourself to weight loss
Weight loss can be a long, drawn out battle.
Each item you overcome no matter how
small, gives you a motivation and
confidence boost.
Weight loss is just one thing you can do to
improve yourself.
Clean your house. Plant a garden. Pay off a
debt. Help a friend paint their house.
Start - and complete - new projects that
will keep that confidence going.
EXPERT TIP #15
18. These are just some of the
tips we’ve collected at
Weight Crafters
Want to learn more about our weight loss
programs? Click below right now!
Weight Loss Camp Programs
Or read the complete list of
27 Motivation Tips here:
27 Expert Tips for Weight Loss Motivation
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