Permanent Weight Loss Ultimate Guide - HEALTH CARE DEPARTMENT CALIFORNIA

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7 Simple Tips to Help Fulfill Your Weight Loss Resolutions
"Goals... ...and Resolutions." Yes, it's that Time of the year again.

Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year? Or perhaps "new" isn't the correct word -- perhaps "recycled" is more apt?
After all, isn't it true that for most people, "resolutions are made to be broken?"

Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.
But it doesn't have to be so.

Really.

loosing weight equals feeling great!You can attain your goals or resolutions, but only IF you know how to go about setting them up correctly in the first place.  And We'll give you a few useful pointers to help you get started on the right track...

- Begin with the end in mind.  What's the end result you want to achieve?  Do you want to lose weight?  Or do you want to drop 1 dress size instead?

- Get specific and be realistic.  It's not enough to just say "I want to lose weight."
How much do you want to lose _exactly_?  By when?  A better goal is to say "I want to lose 11 pounds in 3 months."  And make sure your goal is realistic.


If you want to drop 27 pounds, it's not realistic to say you want to do that within the next 7 days, not to mention that it's not healthy to do that!  Or if you've been putting on the weight slowly over the last 10 years, it's not quite realistic to say you want to go back to your weight 10 years ago within a month.

- Break it down into smaller and easier "baby steps."  Let's say you want to lose 20 pounds.  That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a course of 20 weeks.  Now's that manageable!  For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and increasing your amount of exercises.

- Okay, now for the big "secret" -- the missing key to achieving your goals: Write down your "Why" i.e. what are you doing this for?  Most people skip this step, and it's a primary reason why they never seem to achieve their goals. It's absolutely critical for you to write down the reasons why you want to achieve each specific goal.  For example, if the goal is to "lose 20 pounds in 6 months," write down why you want to lose that weight.  And here's another tip: Make it "personal and emotional."  The more "emotional" the reason, the more likely you'll be driven towards the goal.

So, let's say you've got kids.  An example of a good "reason why" is "I know being overweight is a leading cause of many health problems -- I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter's wedding and be there to carry my grandchildren." Assuming all these things are important to you, of course. :-)  But We are sure you get the picture.

sometimes the weight loss isn't fast
- "Write it down and put it up!"  It's usually not good enough to just think of the goals in your head.  You need to write down all your specific goals and the "reasons why," and then paste it up where you will look at it every day.

Don't write it down on a notebook and chuck that inside the drawer.  Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight.  Remember, "out of sight, out of mind!"

- Do not be too ambitious.  Aim for a loss of 1-2 pounds per week, at the max. Losing more than that amount may sometimes be bad for you.  And it'll most probably be caused by a loss of water and/or muscle, rather than your unwanted excess body fat.

- Be realistic and "go with the flow."  The pounds didn't come on overnight, so don't expect them to disappear in a jiffy too.  And sometimes the weight loss isn't as fast (or as much) as planned.  But don't get stressed out, because stress will only add on the pounds.  
It's important that you don't think of the weight loss process as "all or nothing." Instead, think of it as "slowly but surely."  The weight may go up a little sometimes, but if you stick to your plan, you'll still be delighted at the end of the year!
Use these simple steps will make for sure a positive difference to your life this year.

Ways to Start Burning fat Quickly
Let's Continue on this Slim Down Process

Once you decided with yourself that you want to continue on this "Weight loss adventure", you must be aware that you can boost your Results following these precious Tips:

1. Start Exercising first thing in the morning.
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here’s Why:
During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body fat instead for energy.

Morning workouts keep your metabolism elevatedFor you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don’t eat breakfast because if you do you’ll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout.

Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn more calories and lose more weight.

If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.

Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.

Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day. If you're seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you’ll look better – whatever your weight is.

2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.
Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Eating breakfast in the morning is what gets your metabolism started
Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.

Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.

Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace?

By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

3. Drink 8-10 glasses of water each day
Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.
To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.
Check out flavored waters on the market, too. Just keep an eye out for additives.

Steps to Permanent Weight Loss
Yes. You can reach it

In conclusion, there is not another subject on the planet more confusing than weight loss. There are often and literally thousands and thousands of books written on the topic and each one disagrees with the next.  

But, there is a secret to permanent weight loss and it is simple.

The real secret to permanent weight loss is…

moderate eating and exercise are the best for stop gaining weightThe ability to sustain the daily practice of healthy, moderate eating and exercise habits long enough to attain the results you desire, and then continue performing these habits in order to maintain your results for lifelong success.

There is it.  We know, it sounds simple but it is not! We live in a fast food, everything-should-be-easy, bigger-is-better society.  Gluttony and instant gratification are the norm.
We believe there are three obstacles that thwart our ability to practice the healthy, moderate eating and exercise habits necessary to attain the results we desire.


They are:
1) Getting most of our pleasure in life through the food we eat
2) Lack of long-term self-discipline in the areas of health and fitness
3) Lack of long-term self-motivation in the areas of health and fitness
Let’s take a closer look at each of these.  

OBSTACLE ONE
Most people are so busy day-in and day-out that the food they eat is their greatest pleasure.  This is a true danger that prevents permanent weight loss.  If you’re burning the candle at both ends, rushing from one commitment to the next all day long, when you sit down to eat you want it to be extra good, because you deserve it.
SOLUTION ONE
Find ways to get more pleasure in a day.  Have ten minutes of quiet time everyday reading your favorite book or magazine, spend a few minutes with a friend on the phone, or begin a new hobby that is fun.  It doesn’t take a lot of time; just find other ways to load up on pleasure so that you don’t have to load up on food.

OBSTACLE TWO
Most people do not have the chip in their brains that allows for joyful self-discipline in the areas of health and fitness.  Most of us have to be disciplined to get to work on time, meet deadlines, follow traffic laws, but not to limit food or exercise regularly.  Some rationalize that since they have to be so disciplined in other ways they don’t want to be when it comes to their food and exercise.

SOLUTION TWO
To establish long-term self-discipline you must focus on the joy of the reward you will get at the end of the road, not the challenge of the journey.  So make a list of the top ten rewards you will gain when you lose weight.  You must also ask yourself what it costs you to be overweight.  Does it cost you your self-respect?  Your joy and aliveness in life?  Has it cost you a relationship or a job?  Remembering the rewards and the cost makes practicing self-discipline a lot easier.  

OBSTACLE THREE
It’s easy to be motivated around January 1st, but what happens to all that motivation around March 1st?  Or the first time a brownie passes by? Believe it or not, most people are not the master of their own motivation. They think just because they want it that it is motivation enough, and it is not.

SOLUTION THREE
You must reinvent your motivation every day.  To do this write the top ten reasons you want to lose weight and keep it off.  Also, make a list of the people who motivate you to want to lose weight and why.  Review these lists, along with the ones you created above, in the morning and in the evening.  Your motivation is ever evolving so what motivated you last week might not be motivating next week.  So revise your lists regularly.

fitness and weight loss can be achieve with motivation
Remember that the Success is Always in your Hand



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When you overcome these obstacles you will lose weight because over time, you will find other ways to get pleasure in your life, you will practice positive self-discipline and learn to live on less food and love it, and you will reinvent the motivation everyday to keep it all going!

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Your Metabolism and Fat Loss.
People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight.

In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough.
Dieting – Healthy Diet.
Eating a healthy diet simply means eating various foods to get the entire nutrient that the body needs. It does not really have to be costly. It does not have to be anything special.

It is simply enjoying the entire spectrum of food that nature offers and then regulating it.
Dieting with a Busy Schedule.
Yes. There seems to be one universal truth when it comes to dieting.

The problem is that far too many men and women around the world focus so much on dieting and perfecting their external beauty that they forget the beautiful people they are inside along the way.
The Psychology of Weight Loss.
You may not realize it, but there is a certain psychology at work in successful weight loss.

In a very old press relased in October of 2004, one famous magazine posted an article on its website detailing the experiences of a nurse practitioner, who studied women who had shed at least 15 pounds and had maintained their weight loss for an average of seven years...
What To Do If You Can' t Lose Weight.
If your diet really seems healthy, with lean meats, lots of vitamin-rich fruits and vegetables, some diary and little sugar or flour and you still can t lose weight, then you could be eating too few calories and causing your metabolism to slow.

Or you’re eating much more food than you think you are. Look at all the little snacks you have throughout the day, no matter how healthy they are.
How I Lost 150 Pounds in Just 14 Months.
A Beautiful story and testimony which We feel the duty to Share.

A Real story written from one of Our Readers.
Credit of this article: Peter A. - West Coast US "The Beaver State"- Oregon.
The Food Diary to Lose Weight.
The key to keeping a food diary is motivation.
You have to have a desire to record your food choices.

One good way to do this is to place a picture of your heaviest self onto the cover of a notebook.
Recipes for Low-Fat Dieters.
You've heard the popular advice on weight loss diets. Cut the fat! Cut the carbs! Cut the calories! Eat a balanced diet! Yes it's actually true. But it's confusing.

Here's some advices from nutritional science.
How to Substitute Fat in Your Everyday Diet.
Consuming fats is the major culprit that leads to fat being on the human body mainly because fats are high in calories.

We recommended that people eat less than 20% of total their total calories from fat.
Best Exercise for Overweight Busy People.
If you work from home, or are a stay at home, there's no reason you can't fit these tips in throughout the day.

Give a try to Yourself for your personal Wellness...
Obesity Related Health Problems.
Causes of obesity have been linked to over consumption of food that are high in sugar, saturated fats and the changing eating patterns among cultures.

Obesity is one of the many causes of our common diseases...
Are the Barriers of Dieting Psychological or Physical ?
We are sure that You think that eating food rich in fats would have the effect of satisfying feeling of hunger...

Amazingly medical research has shown the opposite to be true.
Some Advices for Your Weight Loss Success.
It is easy to get discouraged when you are trying to lose weight and nothing seems to be happening. Weight loss is a challenge for many people.

That is because each person has different needs and finding what works for you might not seem to be an easy job...
Why Americans Are Overweight ?
How serious is obesity in America?
According the newest studies, statistics show that “…more than 62 percent of adult Americans weigh too much, and 17 percent of American children and teens are overweight.”

What causes Obesity? What to Do About Obesity?
Determining if Your diet is healthy Enough.
Do I eat a wide variety of foods?
Variety is one of the most important hallmarks of a healthy diet, since no one food contains all the nutrients needed by the human body.

If you find yourself avoiding some food groups, such as vegetables for instance, it may be time to look for a healthier diet.
Healthy eating? Saving Money?
For many people, a limited food budget can be a real roadblock to healthy eating.
It is an unfortunate fact of life that some of the lowest priced foods, from fast food value menus to cheap potato chips, are also some of the least healthy.

It is possible, however, to create excellent tasting, nutritious meals, even on a tight budget.
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