10 Secret Strategies to Enhance Your Motivation and Help You Stay on Track with Your Weight Loss Goals

10 Secret Strategies to Enhance Your Motivation and Stay on Track with Your Weight Loss Goals 

Strategy 1: Remember why you have been wanting to lose weight in first place.

Recall why it was so important to you to lose pounds when you started this journey, and why you need to persevere. I don' need to remind you that If you are overweight (or obese), you are more likely to develop health problems, such as heart disease, stroke, diabetes, certain types of cancer, gout (joint pain caused by excess uric acid), and gallbladder disease. Being overweight can also cause problems such as sleep apnea (interrupted breathing during sleep) and osteoarthritis (wearing away of the joints). The more overweight you are, the more likely you are to have health problems. 

 -Strategy 2 :Get your hands on an item of clothing in a smaller size that you would like to wear because you would feel totally awesome in it! It may even be something that you’ve had in your wardrobe a while and are desperate to get into. Then hang it on the door or on the outside of the wardrobe so that you see it on a daily basis. This will act as a psychological motivational reminder of what you  are eager to achieve.

-Strategy 3: Have lots of Sex. Yes it’s fun and it also keeps you on track towards your fat loss goals. You burn more calories and feel great without the nedd of eating chocolate or junk foods! It’s a fantastic strategy. The more pounds you shed, the more appealing you feel and the more enjoyment you get from sexual activity.

-Strategy 4: Stick a picture of a slimmer you on the refrigerator or find a picture that represents a slimmer version of you to put on the refrigerator door or cupboard door. This will keep you focussed on what you are aiming to achieve and stop you from having that forbidden snack or mindlessly eating that unhealthy food that may be lurking in that cupboard.

-Strategy 5: Write down your progress. Keep a journal and monitor your success.Compare yourself now to where you were before you started losing weight. How much weight have you lost? How much better do your clothes fit you? How has your energy level and health improved? What can you do now that you couldn’t do before?. Keeping a journal in this way will help you to maintain your focus and motivation towards a slimmer you. You can revisit it and celebrate your success at any time to remind yourself how amazing you are.

-Strategy 6: Did you know you are more likely to stick to your exercise program if you are listening to your favorite music, that according to a study that was recently made of Obesity by the North American Association. Get on to I-tunes and select some high energy tunes to boost your motivation while you are exercising. Create your ideal play list and off you go.

-Strategy 7: Get a dog or borrow one! Dogs need walking and walking is a great way for you to lose weight. It means that whatever the weather, you have to get up off the couch and take the dog out for a stroll. Perfect strategy to help you shed pounds!

-Strategy 8: Buddy up with friends, a spouse or family members who are trying to lose weight.Become a regular at group exercise classes. It’s a great way to make friends when you become a regular at a class. Plus being part of a group gives you a support network and will They will give you a sense of camaraderie and encouragement as you strive for your goal, and you can turn to them for support when you need it,they will inspire you to keep coming back as well. It’s a great feeling to be welcomed back every week, where people know your name.

-Strategy 9-Try the “shopping bag Stretegy.” : Too Often, people don’t realize how much weight actually weighs. Sounds crazy, but when people tell me they’ve lost “only” 25 pounds, I ask them to fill a couple of shopping bags with 25 pounds of books and carry them up and down the stairs a few times. Everyone is always happy to put the bags down and report that they had absolutely no idea how heavy 25 pounds really is.

-Strategy 10: If you go to the gym, make sure you have a program designed for you, specific for your goals and outcomes. Stick to the program and after 4 to 6 weeks book in for a program update. This is crucial because it stops your body reaching a plateau and it also will give your motivation a boost with a new and exciting routine to enjoy.

How Can You Set an Ideal Weight Loss Goal Scientifically?

How to set the Ideal weight loss goals based on Body Fat Percentage Rather than BMI?

What is Body Fat Percentage ?

The body fat percentage is the total weight of fat divided by total weight; body fat includes essential body fat and storage body fat. Essential body fat  means the minimal amount of fat required for survival - Anything less than this amount would mostly likely result in organ failure, but even approaching this amount of body fat is dangerous.. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3–5% in men, and 10-16% in women
Why Should you avoid relying Only on BMI?
The Majority of people when they start their weight loss journey tend to focus  on a  weight Goal,they concentrate on getting to this goal and don't figure out that the body composition is much more important!
Your body fat percentage is a better and much more reliable indicator of your health.  There are different recommendations for body fat percentage levels, the following is coming from The American Council on Exercise.

To illustrate why Body Fat Percentage is more reliable than BMI (Body Mass Index) let's consider the Following Two Examples:
-Example 1- a Fat Skinny Woman: Emma
Let Say Emma weighs 155 Pounds and 5.5 feet tall.   Her BMI of 24.4 tells us that Emma is in a normal weight range.  However her percentage of Body fat  is 33%.  This shows That Emma is actually at the risk Zone.  She Has too much fat compared with lean mass on Her body and so She is actually at risk even though BMI tells us  she is in a normal weight  range!!

-Example 2 : in this case we will take John, a Bodybuilder that weighs 253,5 Pounds and 6,33 Feet tall,Of course this weight is muscle. John's BMI would tell us that he is obese!! and yet when he does his body fat percentage testing he has a percentage of 8%.  This actually means That John is in the athlete class and not at all obese!

The Question Now is How to Determine your ideal weight loss Goal based on Body Fat Percentage?

lets consider an illustrative example:

Sarah  is a 19-year old  marathon runner who’s training for the olympic games. She believes she could improve her performance if she drop down some pounds. Sarah  is 5 feet and 4 inches tall and now weighs 135 pounds. Her present estimated body fat is 23 percent. Her body fat goal is 15 percent.

Here’s how she would calculate her optimal weight:

135 (current weight) x 23 percent (current % body fat) = 31 pounds of fat
135 (current weight) - 31 (weight that’s fat) = 104 pounds of lean
FFM (fat-free mass) goal = 85 percent (difference between body fat goal and total body)
104 (current pounds of FFM) ÷ 85 percent = 122 (Emily’s Ideal Goal weight)
Sandra's weight-loss Ideal goal is to reach 122 pounds and reduce her percent body fat from 23 percent to 15 percent.
Here is the Scientific Formula to calculate goal weight based on percentage of body fat

Goal Weight = (Lean Body Mass)/(1-% Body Fat Goal)
Lean Body Mass = (Body Weight)-(Body Weight x % Body Fat)

The key is to remember when setting realistic weight loss goals to focuse on body fat percentage rather than total mass,it's much better and healthier indicator, The other reason is that muscle weighs more than fat and of course when you build more musle bulk you will notice a gain on the scales which is actually not bad at all because it simply means your body fat percentage has dropped and you are healthier and  sexier!
Summer is just around the corner,Folks Let's Drop Some Pounds Fast ;)

Top 4 Ways to Avoid Boredom at the Gym

           Top 4 Ways to Avoid Boredom at the Gym

The simple fact is, that no matter how much you enjoy exercising or working out, boredom can set in with you keep repeating the same exercise routine. The problem is that this boredom will lead you to lose motivation, that dip in motivation will cause your performance to drop and you will stop getting any significant results. So in order to stay on track with your fitness goals, you must create variety within your exercise regime. Get a program update every 4 to 6 weeks and that way you will avoid those nasty feelings of boredom, maintain your motivation and prevent any potential weight loss plateau.
1. Swap the Treadmill for the Cross Trainer. Although running is a great exercise and burns lots of calories, it can be quite hard going on your joints as clock up the miles on the treadmill at the gym. Plus because you are stationary on a machine, the same scenery week in, week out can get pretty boring. So mix it up and swap your run for a session on the cross trainer which like the treadmill, provides you with a fantastic cardio vascular work out while protecting those important knee and ankle joints. It’s also a useful piece of kit to use when the winter weather sets in and rather than exercising outside, you can burn those calories indoors instead.
2. Yoga is a popular form of exercise that has plenty of benefits for your health including, improving your balance, muscle tone and strength as well as your flexibility. If you are getting bored of the same poses and routines within your existing yoga class, then why not try another style of yoga? Book yourself in for one of the following, Ashtanga Yoga, Hot Yoga or Bikram Yoga because these style of yoga classes are more challenging. This will allow you to take yourself to the next level and renew your motivation at the same time.
3. Getting in shape or losing some pounds isn't difficult to achieve when you include some strength training within your fitness regime. Typical this would require that you use the weights or resistance machines in the gym which can end up being a fairly monotonous part of your program. So give TRX a go. It’s the hottest new thing in most gyms at the moment. TRX suspension machines will assist you to work your whole body, toning up the muscles by using your body weight and gravity. It’s a great way to avoid boredom and shape up.
4. Cycling is another great way to improve your cardio vascular fitness, however it can be boring using the stationary cycles in the gym to get this benefit. So swap the stationary cycle for a Spinning class and give your motivation a boost while efficiently burning more fat. Spinning is  fun, exercising with other people is motivating and being part of a class lead by an instructor is inspiring. Spinning classes are usually 45 minutes to 60 minutes long and you can expect to burn significantly more calories than if you were working out on your own.
These are my Top 4 Ways to Avoid Boredom at the Gym.

Can You Really Achieve a Permanent Weightloss With Fad Diets?

Fad Diets : Can you Really Realy on Fad Diets to Achieve a Permanent Weight Loss?

This is yet another common myth among the weight loss crowd. Fad diets function mainly by restricting calories.When calories are limited, weight loss occurs, which is the first and foremost advantage of following such a plan. To name any further advantages would be false reporting. And Like any other diet that tells you to cut this or that food from your daily meals, fad diets are not a good healthy choice for you.  A landmark study on dieting and weight loss has found that the calories-in versus calories-out equation is the single most important bit of math in weight control. Not counting carbs or restricting fat – just moderate eating and exercise, plain and simple.
The study, just published in the New England Journal of Medicine, compared four diets modeled after popular eating plans like Atkins and the Mediterranean Prescription. All participants exercised several times a week for a total of 90 minutes, and at the end of six months, subjects on every diet lost an average of 13 pounds. There wasn’t a significant difference in weight loss between the four groups, and the only constant was that they had eliminated 750 calories from their daily consumption.
This is “the largest-ever controlled study of weight-loss methods” according to The New York Times. And it says exactly the opposite of what we’ve been hearing from nutrition activists: It’s not what you eat but how much you eat of it.
The cornerstone of any diet is supplying the body with all the calories, proteins and minerals it needs. Diets that cut out foods without regard for the needs of your body cannot be healthy for you. Fad diets fail to deliver on the promise of permanent weight loss because people will always crave the forbidden foods and will always end up breaking the rules and ditching the diet.
The key to making weight loss permanent is more exercise and to avoid eating food that makes you fat without nourishing your body. The extensive studies confirmed the importance of exercising and of a well-balanced diet.
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