Can't Keep Your New Year's Resolution?

It's that time of year again when we reflect on how we haven't met our own expectations. For many people, every year begins with a New Years Resolution to get in better shape, and lose some weight.

If you've done the same routine of dieting over and over again and expect different results, that's the definition of insanity!

The fact is that despite following a diet, and exercising, 95% of dieters fail to keep the weight off for more than a few months to a couple of years. It's because the actual premise of dieting is flawed, rather than the dieter!

That means simply, dieting is the cause of the weight gain, not your lack of discipline and slothfulness! You are NOT guilty as charged! But the diet industry is happy to offer you the newest, best solution that will guarantee your easy, fast weight loss. The only problem is, it doesn't work!

Despite the "lose weight fast" schemes, losing weight is a complex issue. There isn't a "one-size-fits-all" solution. However, one thing that affects the majority of dieters is STRESS. And mostly your doctor and other diet plans completely ignore the effect of stress, or at best pay lip service to its effect on your weight and your ability to lose weight and keep it off.

How does stress affect your weight? It's been estimated that over 80% of weight gain is due to "emotional eating". That means that when you are unhappy, frustrated, angry, or a feeling a different upsetting emotion, you reach for food for comfort. There's even a term for it: "Comfort Food". If emotional eating is a problem for you, why would you expect that going on a diet is going to solve you weight issue? It won't!

That's just one way that stress has an effect on your weight.

Chronic stress, or serial stress (what I call death from a thousand paper cuts) has another huge effect on your weight. Release of cortisol is your body's normal response to manage quickly dissipating stress. That's the kind of stress you experience from averting a collision by pulling out of the way from a speeding car. Once the danger is gone, so is your stress. However, so many people are suffering from unremitting stress: from relationship problems, divorce, financial difficulties or loss of work, illness, and the long list of other stressors. This chronic stress actually changes your body physiologically, and makes it harder if not impossible to lose weight!

Many people do not realize that going on a diet is a chronic stressor as well! Your body has a finely tuned system, like a self-adjusting thermostat that works very well to keep your body at a set point. "Eat less and exercise more" is the recipe to actually slow down your metabolism, and insure that you will GAIN weight! When you eat less, your body's thermostat slows your metabolism to prevent you from starving. And at the same time, it makes you feel lethargic to keep those fat cells in storage mode! Similarly, over-exercising sends a message of stress to your body, and in order to maintain your weight set point, your brain sends you a signal to eat more! It's beyond your conscious control! So you see the "myth-information" of eat less and exercise more actually sabotages your ability to lose weight!

Yes, you can get yourself into better shape and lose weight next year, but it won't be by following the same flawed plan of diet and exercise! I bet that made you feel less stressed already! Stress relief must be high on your list. But the best way to deal with stress is to make yourself more resilient, and stop stressing the small stuff. You may be surprised to learn that you could be one of those people who actually has to eat more (of the right things) in order to lose weight! Diet information is confusing and contradictory at best. Be mindful, and pay attention to how you feel, because your body will tell you when what you are doing "feels right".

Make this New Years Resolution to successfully manage your stress, which will help your weight and fitness goals. Because your weight is not just about what you're eating, it's what's eating you!

Best selling author and coach, Lianda Ludwig, M.S. specializes in using cutting edge technology and proven methods to create your successful heartfelt-mindset to relieve stress, eliminate food cravings and the deprived feeling of a dieter, so you can happily and successfully follow your plan to lose weight, improve your well-being and sustain it. You can get her free report, "5 Dirty Little Secrets the Diet Industry Doesn't Want You to Know", on her website http://www.makeitsomindset.com/

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Already Broken Your New Year's Resolution to Lose Weight?

The beginning of a new year brings resolutions galore of losing weight and getting healthy. Sound familiar? Deprivation diets abound and a couple weeks later they are abandoned. The journey to weight loss and better health shouldn't be one of the worst experiences of your life. Here's a few key ideas that can help you achieve your goals and make lifetime changes with no crash diet.

1. Keep hydrated.

Are you drinking water? Getting properly hydrated will make a huge difference to your weight loss efforts. In fact, every function in your body is influenced by the quantity and quality of the water your drink.

How much? Drink 6-18 cups of water each day. A good rule of thumb is to drink half your body weight in ounces each day.

Start your day right by drinking lemon water: 2 cups of lukewarm filtered water with the freshly squeezed juice from ½ lemon. It helps cleanse the digestive system, ignite your metabolism, buffer excess acids and flush the cellular toxins that have been released during the night. This is especially awesome first thing upon waking.

Wanna be a water ninja? While drinking simple lemon water is amazing for you, you can take it even further. Add a pinch of sea or Himalayan salt to your glass. Why? It will lower the surface tension of the water allowing it to penetrate your cells even better. When the water can get into your cells, the toxins can get flushed out. Translation: weight loss. Pretty cool, huh?

2. Go GREEN!

There are thousands upon thousands of phytochemicals in greens. Phytochemicals are a fancy word for plant nutrients that are available by simply eating greens. A lab cannot create these. You cannot buy these in a pill. They are the magic that will change your health and life. The more greens that you add to your daily diet the better. Make a salad with a variety of greens. Be creative and regularly mix and match different varieties so your body can take advantage of a large array of nutrients. Throw a variety of greens into a daily smoothie. One of my favorite authors, Dr. Joel Fuhrman advocates eating a pound of greens daily. This may seem like a lot, and it is, but if you're eating salads at meals and stuffing your smoothies with greens it is not unreachable. It's a nice goal to have regardless of whether you are able to meet it every day. I can speak from experience that I felt a profound improvement in my health (and shed pounds) when I made eating greens a high priority.

3. Eliminate or Reduce Processed foods

This is a big one, I know. Don't throw in the towel. Focus on at least reducing the amount of processed foods in your diet. I could go on and on about this, but I will state it as simply as possible. If you can buy it in a box on the shelf at the store there's a really good chance it is garbage to your body. That is blunt but it is true. Always look at the ingredient list. Ask yourself, "Are these ingredients simple and clear?" Pay especially close attention to the top 3 ingredients. Were the ingredients created in a laboratory? Are there more than a handful of ingredients? Can you pronounce each ingredient and tell a friend what it is? If not, it is likely not good for you. The sad fact is that lab created ingredients (i.e. fructose corn syrups) and foods have a negative impact on your body. Your body will treat the processed ingredients like foreign invaders and will struggle to get the nutrition from them despite the claims on the package.

I ate processed foods much of my life and still do on occasion. I will always be honest about that. The world we live in makes it really hard to ALWAYS avoid processed foods. I do my best. I'm not perfect and I'm okay with that. My favorite motto that helps me to keep this in balance is "When you eat good most of the time, it's okay to eat bad some of the time."

Eliminating or at least significantly reducing processed foods from your diet will have a positive impact on your health, especially when combined with the other simple ideas.

4. Adding in/Crowding Out Philosophy

Take it slowly! Here's a great philosophy that is gentle and practical: When you add in the good, you crowd out the bad. For example, I used to eat a waffle for breakfast. I realized that eating waffles was not helping me lose the weight. So I added in a morning smoothie. I didn't tell myself that I couldn't eat waffles. I never put that pressure on myself; however, my nutritious smoothie was very filling and easily got me through the morning hours until lunch. I had crowded out the waffle without even trying, without going on a diet or even feeling deprived. I knew I could eat a waffle again anytime so I never had to "miss" it. See how it works? Diets are for the birds! Just add in the good and you'll crowd out the bad.

One last note: DO NOT GIVE UP! It is okay to get discouraged. It's okay to have a bad day, to fall off the "wagon". It's OK! Don't expect perfection! View your journey as an experiment. Work at it and seek others that will support and be excited with you!

Lily Gold is a holistic health counselor and David Wolfe Raw Nutrition certified. Visit her website for free recipes, newsletters, resources, and an invitation for a free consultation. http://www.segolilynutrition.com/. You may also visit her on http://www.facebook.com/SegolilyNutrition.

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Vive Le Resolution!

Most people are of one of two minds at this time of year. Some people see this as a beautiful opportunity to start over and make personal changes towards a better life. Others go out of their want to make any resolutions and maybe even feel a teensy bit superior to those who do.

Whether you started the year with a list or not, there is no time like the present to make changes. They don't have to be big changes, nor do they have to fall within the scope of the year. You can choose to resolve to make a change for just this week, or even just for today.

I believe in setting goals throughout the year alongside the resolutions for the year. I haven't made my resolutions yet because I have a health condition that I need to know more about before I go forward with my resolutions. Depending on the state of my condition, I will either set my original goals, or I will change my goals to encompass the limitations set by my condition. Either way, I will have goals to look forward to in 2013.

Vive le Resolutions!

Along with those resolutions, I will make weekly goals. I have always been one to work on one or two small steps at a time that lead me in the direction of my goals, as opposed to making giant lifestyle changes all at once. Personally, I find if I try to do too much at once, I can't maintain it and I get frustrated and disappointed in myself. Since I know that disappointment in myself leads to negativity, which further can lead to giving up, I don't put myself in that position.

So whether you are a believer in New Years Resolutions or not, become a Weekly Resolutionary with me!

Here are some sample weekly resolutions to get you started:

This week I resolve to (choose only ONE):

Start every day with a healthy breakfastDrink at least 8 glasses of water per day (64 ounces)Walk or run at least one mile three times a weekMake a list of ten victories I achieved every dayWrite down everything I eat every dayEat in (instead of going out) for 6 dinners this weekPack my lunch every dayMake coffee at home instead of getting a mocha at the coffee shopTake the dog for a walk every day

We moved a little on New Years Day together. Monte, Paige, Marie, and I at the First Call Half Marathon

Notice how each of these ideas are small, and none of them say "Lose weight" or "Get fit" but if you look at each of these resolutions, they support some big goals: lose weight, get fit, save money, improve health. The difference between the goals and the resolutions is that the weekly resolutions are quantifiable; i.e. I can count each day whether I did it or not. They are intentional; I can easily choose to do or not do each activity. They are specific. They are relatively easy.

Choosing one thing a week doesn't overwhelm you. Making it easy gives you a weekly victory. Small is powerful. I'd rather make 10 small changes over the next six months that stick, than set a goal to make one big change that I fall short in! Every week strive for ONE change and share it with others!

So Vive le Resolution! Resolve to make one small change a week for every week of the year and by the end of the year you will have 52 new habits that lead you towards a healthy lifestyle!

My resolutions for this week:

Journal my food every dayStay within my calories every dayMove a little bit every single day

Your resolutions to not have to revolutionary... even small steps move you forward!

Tory Klementsen is a formerly "flabulous", currently fabulous Certified Personal Fitness Professional who has "been there and done that". She has lost and maintained a loss of over 100 pounds since 2002. Her focus is on helping others find their inner-athlete and reaching their goals through true, lasting lifestyle changes in fitness and nutrition. Tory coaches clients both in person and through her personal training website at http://www.journey-fitness.com/. She gets what it takes to make a decision to change and see that decision through to the end, and she's ready to help YOU reach your goal and get lasting results.

Are you ready to take your first step on a journey that will change your life? Come and see Tory at http://www.journey-fitness.com/.

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What Is a Good New Year's Resolution? - Finding the Motivation to Achieve Your Weight Loss Goals

What is the first step one must take to develop a life changing habit? A habit that will transform your physical appearance, instill a solid work ethic, and incorporate into your mind the necessary motivation and confidence to overcome ANY obstacle you encounter. The answer is quite simple... in fact, you will be thrilled to know that you have already taken this crucial first step!

The answer lies in the simple "IDEA" that you have decided you would like to improve your physical appearance. Think of it this way... The person you have become at this very moment, and the habits you have become slave to are a direct result of one thing. The ideas that you have fostered and the actions you have performed as a result of those ideas. This is the beauty of the human mind. You have the power to plant a tiny seed (your idea), apply proper water and sunlight ( finding motivation and performing actions), and allowing your seed to grow and flourish into the tallest, healthiest redwood in the forest ( your own personal universe)!

All successful people have acquired and utilized this knowledge. Imagine the things you could accomplish once you have accepted this theory. The theory that you are the master creator of your own personal universe. Great, so now what? We have laid the foundation to our future simply by realizing that we already possess the power to change everything about ourselves and our environment. Now we need to build on that foundation. This is where things may get a little tricky on you, depending on what pre-conceived notions you have about yourself. DO NOT get discouraged just yet, you still have much to learn about your potential!

The next great quality we must learn to master is self-confidence. With the proper motivation we can accomplish ANYTHING! This is no secret... However, this second step seems to be the hardest for most people simply because they do not stay motivated. When you form an idea that you strongly believe in you get a rush, a natural high if you will. At the moment of your idea you are instantly motivated to transform that idea into a reality. Therefore motivation is not something you need to acquire. Motivation is a quality you that you already possess! The only trick to this is to maintain your motivation. You have to base your life around this idea you had. Constantly remind yourself of your goals and the path will present itself to you.

With proper maintenance of your idea, your motivation will seem endless. Thus allowing you to ACT on your IDEA with CONFIDENCE. This is a fool-proof approach to conquering any goal. This simple knowledge will enable you to create and control your own personal universe. So what are you waiting for? ACT ON IT!

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Start Off 2013 With A Weight Loss Resolution

One of the most beautiful things about starting a new year is that you have an opportunity to make a New Year's Resolution for whatever goal you want to strive for. This is the one time of the year when it is traditionally expected for you to make a resolution on what you plan to change or do for the new year, so why not put that practice to good use?

These New Year's resolutions vary immensely from person to person, but some of the most popular ones are to quit smoking, exercise more, clean the house, learn a new sport or hobby, oh yeah, and to lose weight.

With that being said, you can use this opportunity to really tackle the process of losing weight and develop a more healthy lifestyle, especially if this is something you have wanted to do for awhile now. This is one of the best times to start a weight loss commitment right at the start of a new year.

Most everyone instinctively feels as though when each new year begins, it's a fresh start. Motivation and desire are at their peak therefore you will be more inclined to follow through with action.

Think of it as the New Year's eve celebration as your final party and your last time to enjoy the choices that might not be considered healthy for your body because starting January 1st, you are prepared to make the necessary changes to improve the health of your body.

Therefore use the New Year's resolution opportunity to make a commitment to yourself to accomplish something in your life that you definitely want to have success with. Being overweight or obese is not healthy for your body, your self-confidence, and your general outlook on life. However in order to be successful changing your weight in a natural, healthy way, a commitment to improve the decisions on numerous choices in your life will have to be tackled.

This New Year's resolution can only be made by you and will only be accomplished when you are truly determined to make an actual difference. Think about all this as December comes to a close and decide for yourself if losing weight is something you truly want to achieve. You will find that your commitment to your resolution will be the deciding factor in how successful you are. Here's the ideal opportunity to make 2013 the beginning of something great. Let the start of a new year be the start of a transition into a healthy lifestyle... one that you may have been longing for awhile now.

Gregory L. Gomez, M. Ed, has been teaching 5th grade in the LAUSD for 12 years and has recently embarked on a journey to lose weight, eat healthier, and finally get in shape! Follow his progress on http://healthychoicesinlife.com/ as he strives to lose 60 pounds through dedicated exercise and eating healthy. From healthy eating guides to a step-by-step manual to help tackle the process of losing weight, readers will find the latest information to combat the rising obesity epidemic and start getting into shape at http://healthychoicesinlife.com/how-to-reduce-weight-today.

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Making Weight Loss a Successful New Year's Resolution

Weight loss is one of the most popular New Year's resolutions, but it can also be one of the hardest to achieve and maintain if not approached appropriately. It is true many people lose weight each year as part of their New Year's resolutions, but it is also true that many of those people later gain some or all of that weight back. To make weight loss a successful goal in the new year, weight loss should be seen as creating a lifestyle change, rather than a temporary race to shed pounds.

Whether you want to lose 10 pounds or 100 plus pounds, successful weight loss is about lifestyle modifications. The key is to start slow and set realistic goals for yourself. A good place to begin is to cut down on sugar. Excess sugar in the body that does not get burned ultimately turns into fat. Maybe you know you already consume too much sugar such as sodas, desserts and snacks, or maybe you don't realize how much sugar you are really consuming. Many products contain more sugar than you realize. Read the labels of all food and drinks you consume to see how much sugar is in your regular diet. Chances are you can cut out some sugar.

Eat regularly. One mistake people make when trying to lose weight is skipping meals. This is unfortunate because skipping meals only starves the body of the healthy nutrients that it needs to regulate itself and be sufficient in losing weight. If your schedule keeps you from eating meals at regular meal times, try to carry healthy snacks to space throughout the day. Healthy snacks every few hours such as a cup of yogurt, a quarter cup of almonds, a piece of fresh fruit, or other easy healthy snacks will help you keep your metabolism on target and keep you from crashing.

If you are unsure of how to begin your weight loss program or how to stay on track, you may want to try a medical weight loss program under the care of a Board Certified Bariatric Physician. A Bariatric physician is a medical doctor who is specially trained in weight loss management and in the treatment and management of related medical conditions.

A program under a doctor's care can help you fulfill all aspects of weight loss and take into account your age, genes, medical history, metabolism, and lifestyle choices, which all play a role in weight loss and weight management.

New Year's weight loss resolutions can be frustrating but they don't have to be. With the proper guidance and support you can change the way you look and feel for a lifetime.

Learn more information about weight loss Pittsburgh and Pittsburgh spa at: http://www.feelnu.com/

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New Year's Resolution to Exercise More - But What Type of Exercise Is Best to Shed Fat Fast?

Plan to overeat this holiday season... check.

Plan to feel guilty about it and resolve to burn off those extra pounds and then some come January 1st... check.

The health clubs will be packed in the coming weeks in the wake of upcoming waistline disaster... the holiday season. Anxious to regain a body that does not cause us to shudder as we look in the mirror, we will line up at the treadmills and the dumbbell racks. Spin class and Pilates. Swimming and yoga. But which of these exercises will be the MOST efficient at helping us to burn the fat?

Exercise of variable forms will provide health benefit of equal variety. This is true. However, this article specifically addresses what exercise is best suited to burn through those stubborn fat stores that have accumulated over the past several years of eating a little too much, and not quite moving enough.

Let's quickly address the different types of exercise; (1) cardiovascular, (2) weight-resistant, and (3) flexibility. Cardiovascular, more familiarly known as aerobic exercise, deals with increasing the heart rate for a sustained amount of time. Weight-resistant exercise deals with utilizing muscle movements against a resistant force with actual weights, machines, or gravity. While extremely important to overall fitness, flexibility training has little impact on fat loss, so we will eliminate that type form this equation.

Cardiovascular exercise creates an environment inside that body that demands more oxygen to be delivered to the tissues, therefore, the heart rate increases. Hence the term "aerobic." This type of exercise is thought to be beneficial to fat loss, as when the body performs within a certain aerobic demand, measurable by heart rate, the body will utilize fat efficiently as a fuel source.

Weight-resistant exercise creates an environment of physical force against muscle tissue, overtime demanding that the muscle tissues increase in size and tonicity. Since muscle tissue is far more metabolically active than fat tissue, the theory exists that the more muscle you create, the higher your metabolism is at rest. Basically, you'll burn more gas, even if you're not moving.

In today's world of "multitask or die", time constraints leave us with big decisions to make. "Since I don't have several hours every day to devote to the treadmill, then the weights, which should I concentrate on?" Research out of the Duke University Medical Center has laid out the answer.

Researchers compared three groups of people; (1) people doing performed resistant training in the form of weight lifting 3 days per week, (2) people who performed cardiovascular training to the tune of approximately 12 miles per week, and (3) people who did both. Group 1, the weight-resistant group, logged about 180 minutes of activity each week and actually gained weight, although the gain was attributed to increased muscle mass. Group 2, the cardiovascular training group, logged about 133 minutes of activity each week and lost more fat than Group 1. Group 3, those completing both methods of exercise, logged double the time-commitment and produced mixed results. This rigorous method helped participants to lose weight and fat mass, however, did not significantly reduce body mass not fat mass over the cardiovascular group.

Lead researcher Leslie Willis had this to say; "No one type of exercise will be best for every health benefit. However, it might be time to reconsider the conventional wisdom that resistance training alone can induce changes in body mass or fat mass due to an increase in metabolism, as our study found no change." Co-author Cris Slentz added, "Balancing time commitments against health benefits, our study suggests that aerobic exercise is the best option for reducing fat mass and body mass. It's not that resistance training isn't good for you; it's just not very good at burning fat."

Reference:

Duke University Medical Center (2012, December 15). Aerobic exercise trumps resistance training for weight and fat loss. ScienceDaily. Retrieved December 15, 2012, from http://www.sciencedaily.com ­/releases/2012/12/121215151506.htm

L. H. Willis, C. A. Slentz, L. A. Bateman, A. T. Shields, L. W. Piner, C. W. Bales, J. A. Houmard, W. E. Kraus. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology, 2012; 113 (12): 1831 DOI:10.1152/japplphysiol.01370.2011

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The Classic New Year Resolution - Getting Back In Shape

People around the world are gearing up to a brand new start. A new year! Filled with hopes, dreams, projects and resolutions. One of the most common resolutions for the new year is to get into better shape. This is without a doubt the busiest season for gyms and fitness centers, as people from all walks of life resolve to change their health habits and strive for a healthier lifestyle. Every person starts their exercise program with the best of intentions and then slowly abandon their ambitions and slowly fall back into their old habits. As the saying goes: "Old habits die hard". There are a few reasons this happens: firstly, people are eager to get started and see change and will often take on more than they can actually handle; secondly, fitness programs that are handed out in fitness facilities don't take into account each person's particular needs; thirdly, most people need to start off with a core stabilization program in order to avoid injury.

First and foremost, the biggest problem with signing up for a gym membership is that it is usually done on impulse at the beginning of the year when people are filled with resolutions and eager to get started. Too often, there is no consideration for the time that it will require to get to the gym, get changed, exercise, shower and head back to wherever you needs to get. A 30 minute workout can easily consume up to one hour of your time. Before deciding that a gym membership is the best solution for you to get fit and adopt a healthier lifestyle, evaluate how much time it will take up of your day, or your week and decide if this is really what you are willing and committed to do.

Secondly, beware of generic fitness programs. Often times, the fitness programs that are given out as a perk with your gym membership are very basic and generic. The same rules pretty much applies to everyone and these basic programs are called the "get back into shape". You will need to make sure you are getting an experienced trainer to create a program that caters to your needs. Typically, these programs will work for people who have been active in the past but have let themselves go, or those who have no medical issues.

Thirdly, your most important objective in getting back into shape is to avoid getting injured right out of the gates and set yourself up for a major setback in your exercise routine. Most people who have a pretty sedentary lifestyle will not be able to simply jump into a fitness routine that involves at least three workouts a week without putting some form of strain on their bodies. It is absolutely crucial that your program starts with core stability exercises that will set the foundation for proper muscle building and toning, proper posture and form while you do your exercises, and adequate core strength to help prevent injuries.

As one of the most popular new year resolutions, getting back into shape is probably one of the most abandoned resolutions as well. Most often it is not because the person simply gives up on their objective but rather because injuries occur early on in their efforts. They may suffer from muscle soreness, or not have the time required to be able to maintain their efforts. An exercise routine needs to be integrated into the current lifestyle rather than implanted into it. It should aim to prevent injuries and have a gradual progression to help the body adapt quickly and safely to the increased level of activity.

As a mother, I believe in sharing my knowledge and experiences so that I might make another mother's life a little easier. I share my thoughts and opinions about caring for children, devoting to a spouse and raising a family. Visit my blog at http://www.bebesweetz.com/ and click on the Fit Mom tab.

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Say NO to a "Diet" New Year's Resolution and YES to Lifestyle Changes

Happy New Year! It's time to ring in the New Year! For years, people have been using this special occasion as a motivator to drop the weight they have been struggling to lose all year round. As a registered dietitian, I encourage my clients to steer clear of New Year's resolutions in order to avoid disappointment in oneself. You may have the best of intentions when you resolve to lose weight or exercise more as the New Year begins, but somehow, life happens and you often find yourself going back to your old ways. Instead, this year believe that it's always the right time to make healthy, life changing goals for yourself.

If you are one of those people who need to "start over" with each New Year, then let's try a different approach for 2013! This New Year, instead of making a diet and weight loss resolution, try and focus on improving your health by making weekly nutrition and fitness goals. Decide what goal you will work towards for the coming week, and go for it! Log your progress and check in with yourself mid-week and at weeks end. If you want to repeat the goal the following week, go ahead. Or, pick another nutrition or fitness goal for the coming week.

Don't look at this year's resolution as a temporary change; look at it as a lifestyle change. Making too many changes at once can cause you to burn out before the end of January, and cause you to break your commitment. Therefore, instead of changing your entire way of living all at once, try making these small changes everyday. Work your way SLOWLY to a healthier you.

Try some of these nutrition and fitness goals for the coming year and you'll see how great you feel.

1. Increase your intake of fruits and vegetables. Every day add a new fruit or veggie to your menu. Eat it raw or try it in a new recipe. Test out different cooking methods with your vegetables. Some examples are roasting, steaming, baking, and BBQing your veggies.

2. Switch to 100% whole grain. If you're still eating white bread and pasta, slowly switch to whole grains. Whole grains contain more fiber and nutrients and will keep you fuller for a longer period of time. If you are having a hard time making this change, then compromise. For example, if you're making a pasta dish, make it half with whole wheat pasta and half with regular pasta until you develop a taste for 100% whole wheat.

3. Portion control. Work your way to smaller portions! This will help control your calorie consumption. If you typically use a big dinner plate and fill the whole plate, try using a smaller size plate. You may eat more than what you need to be satisfied if you have a pile of food sitting in front of you.

4. Focus on MyPlate. Make a pact with yourself to follow the MyPlate method. When filling your plate, half should be vegetables and fruit and the other half should be divided between a serving of grains (about a ½ cup) and a serving of protein (3-4 ounces, about the size of a deck of cards).

5. Limit the sweets. No one says you need to avoid all sweets. The key is moderation. If you enjoy dessert and sweets several times a day, make a goal for yourself to limit sweets to either once per day, or even once or twice a week. Limiting your sweets may even help you lose your craving for it! Small, measurable goals are the key to success.

6. Swap out the soda and juice. These beverages are loaded with sugar and greatly contribute to your daily caloric intake. Eliminating just one can of soda a day (12 ounce can = 120 calories) can save you about 13 pounds a year! And let's be honest; most people don't only drink a can a day. So imagine how many extra pounds in one year are contributed from soda alone. Again, slowly make a goal to eliminate these empty calories by limiting your intake to one cup each day, then one cup every other day etc. Substitute water with a squeeze of lemon or lime for a refreshing beverage.

7. Begin a walking program. Commit to a daily walk, either first thing in the morning or after dinner. Start off slowly and gradually build up your speed and distance. Find a walking buddy to keep you company.

8. Schedule your workouts. Just like you schedule a doctor's appointment or a lunch date with a friend, schedule your workout on the calendar and make it a part of your routine.

9. Plan YOU time. Make sure you are taking care of your basic needs such as eating and sleeping. It is very important to practice self-care so all your basic needs are met. It will then be easier to listen to what your body needs in terms of food and exercise.

10. Practice Mindful Eating. Since you have vowed not to diet this year, practice being mindful when you are eating. Listen for your hunger and fullness signals and respond appropriately. Don't eat when you are not hungry, yet don't let yourself get to the ravenous point either. When eating, stop midway and ask yourself if you are still hungry. If not, stop and save the rest for another time.

One step at a time. That's the way to achieve your goals in the New Year. Leave the quick fix diets behind. Making small changes over the next year will free you from dieting and have you living a healthy life in no time.

Bonnie R. Giller helps chronic dieters and people with medical conditions like diabetes take back control so they can get the healthy body and life they want. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, nutrition education and caring support. The result is they lose weight and keep it off without dieting and live a healthy life symptom free.

Bonnie is a registered dietitian, certified dietitian-nutritionist and certified diabetes educator. She offers programs for the chronic dieter to achieve long lasting weight loss, for people with diabetes to attain blood sugar control and prevent diabetes complications, and for those suffering with irritable bowel syndrome to identify their food triggers so they can enjoy a symptom free life. Bonnie also treats a variety of other medical conditions, and offers a nutrition program teaching young children how to make healthy food choices.

Get your Free Guide "5 Steps to a Body You Love without Dieting" at http://www.dietfreezone.com/

For more information, visit http://www.brghealth.com/

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Fitness Is More Than a New Year Resolution

One of the most common new year resolutions is to get in shape. You've probably heard countless friends and family talk about how they're going to join a gym or start a new weight loss routine for the new year.

But fitness is too important to just leave it to a new year resolution. It is important to have a year-round fitness routine which adapts to the changing needs of your body and lifestyle. Starting a fitness routine now is the best way to set yourself on the right path. It's not just about making promises to yourself that come the new year things will change, it's about getting actual results from a properly planned routine of exercise.

It can be all too easy to put off starting a fat loss plan and it takes real willpower to make that change today. There can be many excuses that pop into your mind about why you can't start changing your body and losing weight immediately. But your health is too important to leave to chance. The quicker you start a well-planned fitness routine, the sooner you'll see real results. These results will spur you on to push harder, eat better, and increase the amount of effort you're putting into your weight loss routine.

"Many people have tried different ways to get in shape, and one of the most effective is a fitness bootcamp" says Rafael Moret, the owner of Rated "R" Fitness bootcamp. This kind of environment provides not only the right equipment to help your fitness routine, but also the motivation, encouragement, and fun. Instead of a solitary exercise routine in a corner of the gym, you can be training with properly qualified bootcamp fitness instructors on a purpose-built facility with other people who share the same goals as you.

You can push your body a lot harder when a professional is setting your targets, because you'll be safe in the knowledge that they're not only medically sound for you to take part in, but also realistic for your fitness level. After starting training, you will find you lose fat and increase muscle tissue. And this increase in muscle tissue means your body will burn more calories when you're resting, making it easier to keep fat off your body.

It's possible to burn far more calories in one bootcamp session than in a standard low-intensity gym workout. You benefit from seeing the results faster, which will improve your motivation and determination to stay in shape. Bootcamp workouts have been shown to lower stress and help people enjoy their lives.

It will come at a much lower cost than a personal trainer, so there's no worrying about the cost of getting involved and starting right now. It's a surprisingly low-cost way of getting fit. When scheduling bootcamp sessions, they can fit around your work commitments. It is the fastest way to get in shape and see some serious fat loss. Many people have tried a lot of different ideas from fad diets to low-intensity gym sessions before trying the bootcamp approach. But it's this type of exercise that has sen them lose weight and increase the strength of their heart.

It's a good idea to speak with a bootcamp instructor about your fitness history and future goals so your targets and activities can be set appropriately. Instead of just making a new year's resolution you should start a bootcamp routine today!

You can get more information and details at http://www.ratedrfitness.com/

Read More

Fitness Is More Than a New Year Resolution

One of the most common new year resolutions is to get in shape. You've probably heard countless friends and family talk about how they're going to join a gym or start a new weight loss routine for the new year.

But fitness is too important to just leave it to a new year resolution. It is important to have a year-round fitness routine which adapts to the changing needs of your body and lifestyle. Starting a fitness routine now is the best way to set yourself on the right path. It's not just about making promises to yourself that come the new year things will change, it's about getting actual results from a properly planned routine of exercise.

It can be all too easy to put off starting a fat loss plan and it takes real willpower to make that change today. There can be many excuses that pop into your mind about why you can't start changing your body and losing weight immediately. But your health is too important to leave to chance. The quicker you start a well-planned fitness routine, the sooner you'll see real results. These results will spur you on to push harder, eat better, and increase the amount of effort you're putting into your weight loss routine.

"Many people have tried different ways to get in shape, and one of the most effective is a fitness bootcamp" says Rafael Moret, the owner of Rated "R" Fitness bootcamp. This kind of environment provides not only the right equipment to help your fitness routine, but also the motivation, encouragement, and fun. Instead of a solitary exercise routine in a corner of the gym, you can be training with properly qualified bootcamp fitness instructors on a purpose-built facility with other people who share the same goals as you.

You can push your body a lot harder when a professional is setting your targets, because you'll be safe in the knowledge that they're not only medically sound for you to take part in, but also realistic for your fitness level. After starting training, you will find you lose fat and increase muscle tissue. And this increase in muscle tissue means your body will burn more calories when you're resting, making it easier to keep fat off your body.

It's possible to burn far more calories in one bootcamp session than in a standard low-intensity gym workout. You benefit from seeing the results faster, which will improve your motivation and determination to stay in shape. Bootcamp workouts have been shown to lower stress and help people enjoy their lives.

It will come at a much lower cost than a personal trainer, so there's no worrying about the cost of getting involved and starting right now. It's a surprisingly low-cost way of getting fit. When scheduling bootcamp sessions, they can fit around your work commitments. It is the fastest way to get in shape and see some serious fat loss. Many people have tried a lot of different ideas from fad diets to low-intensity gym sessions before trying the bootcamp approach. But it's this type of exercise that has sen them lose weight and increase the strength of their heart.

It's a good idea to speak with a bootcamp instructor about your fitness history and future goals so your targets and activities can be set appropriately. Instead of just making a new year's resolution you should start a bootcamp routine today!

You can get more information and details at http://www.ratedrfitness.com/

Read More

Fitness Is More Than a New Year Resolution

One of the most common new year resolutions is to get in shape. You've probably heard countless friends and family talk about how they're going to join a gym or start a new weight loss routine for the new year.

But fitness is too important to just leave it to a new year resolution. It is important to have a year-round fitness routine which adapts to the changing needs of your body and lifestyle. Starting a fitness routine now is the best way to set yourself on the right path. It's not just about making promises to yourself that come the new year things will change, it's about getting actual results from a properly planned routine of exercise.

It can be all too easy to put off starting a fat loss plan and it takes real willpower to make that change today. There can be many excuses that pop into your mind about why you can't start changing your body and losing weight immediately. But your health is too important to leave to chance. The quicker you start a well-planned fitness routine, the sooner you'll see real results. These results will spur you on to push harder, eat better, and increase the amount of effort you're putting into your weight loss routine.

"Many people have tried different ways to get in shape, and one of the most effective is a fitness bootcamp" says Rafael Moret, the owner of Rated "R" Fitness bootcamp. This kind of environment provides not only the right equipment to help your fitness routine, but also the motivation, encouragement, and fun. Instead of a solitary exercise routine in a corner of the gym, you can be training with properly qualified bootcamp fitness instructors on a purpose-built facility with other people who share the same goals as you.

You can push your body a lot harder when a professional is setting your targets, because you'll be safe in the knowledge that they're not only medically sound for you to take part in, but also realistic for your fitness level. After starting training, you will find you lose fat and increase muscle tissue. And this increase in muscle tissue means your body will burn more calories when you're resting, making it easier to keep fat off your body.

It's possible to burn far more calories in one bootcamp session than in a standard low-intensity gym workout. You benefit from seeing the results faster, which will improve your motivation and determination to stay in shape. Bootcamp workouts have been shown to lower stress and help people enjoy their lives.

It will come at a much lower cost than a personal trainer, so there's no worrying about the cost of getting involved and starting right now. It's a surprisingly low-cost way of getting fit. When scheduling bootcamp sessions, they can fit around your work commitments. It is the fastest way to get in shape and see some serious fat loss. Many people have tried a lot of different ideas from fad diets to low-intensity gym sessions before trying the bootcamp approach. But it's this type of exercise that has sen them lose weight and increase the strength of their heart.

It's a good idea to speak with a bootcamp instructor about your fitness history and future goals so your targets and activities can be set appropriately. Instead of just making a new year's resolution you should start a bootcamp routine today!

You can get more information and details at http://www.ratedrfitness.com/

Read More