Fitness4Her

Women's Fitness

Lose Weight Successfully

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Losing weight is never easy, but it’s not impossible to accomplish. The hardest part is keeping the weight off, successfully. Whether you need to drop a few pounds or several pounds, you will probably need to make changes to your diet and your lifestyle. The changes you make today will have a lasting effect on your health in the future. Keep in mind that you don’t have to focus on losing all your excess pounds right away. It took a while to put them on, so give your self time to take them off.

Starting a new diet should be exciting and fun. Try not to get intimidated by the foods you can’t have and concentrate more on all the foods you can eat. Make changes gradually, but with purpose and commitment. Step-by-step, you can make changes in your diet that will improve your health and make you feel and look spectacular.

If you haven’t already, start cutting back on processed foods with added sugar, salt and saturated fat. Choose fresh vegetables, fruits and lean meats. Use fresh herbs and spices to season your food. Substitute low-fat or non-fat dairy whenever possible. Look for recipes that use these ingredients and find ways to cook healthy.

Substitute water as a beverage as often as you can. It is suggested that you drink 8 glasses of water throughout the day. If you work out strenuously you may need to increase your intake of water. It helps to remove toxins from your body and keeps your kidneys working at optimum condition.

Start keeping a fitness journal. Write down every thing you eat and drink each and every day. Make short-term goals and long-term goals to keep you focused on what you truly want for your body. Write all of this down in your journal and you will have a greater chance for success with your diet. It is a proven fact that women who keep a fitness journal have a better weight loss success rate than those women who don’t. Keeping a fitness journal will keep you accountable.

Get up and get moving. Make exercise a regular part of your life. No matter your age or physical limitations, there are moves that you can do to help you lose weight and keep it off. Once you’ve mastered certain exercises, move on to the next level. Add weights to your resistance exercises and try doing quick bursts of cardio between sets. Keep your workout new, exciting and fun. You will enjoy the exercise and the results that you will see from it.

Transform your lifestyle into a healthy lifestyle, combining diet, exercise and the right attitude. You will be able to manage your weight successfully and keep off those excess pounds.

Add A Little Spice To Your Life

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The secret to making your foods taste great, while possibly reducing your sodium is to add the right healthy spices. Just like life, a little spice livens things up and makes even the most common seem like an exotic adventure. Low in calories, spices and healthy garnishes add flavor to your foods without adding the fat. I did a little research and I’ve made a list of some good toppings to try.

Sesame Seeds are making a comeback and they should. Not only are they tasty, especially when toasted, sesame seeds and sesame seed oil is actually a potent medicinal food that would be as common in a medicine cabinet as in the spice cabinet. High in calcium and magnesium, the history of the sesame seed as a medicine goes back over 3500 years. Today, scientific evidence has proven sesame seeds effective for lowering blood pressure and glucose in type 2 diabetic patients. It has long been used in India as a treatment for gingivitis, tooth decay and bad breath, by swishing the sesame seed oil in your mouth for a prolonged period.

Avocado Oil is one of the healthiest cooking oils available. Featuring a silky, rich, delightful flavor, it has a bounty of healthy benefits. It fights inflammation, improves heart health, lowers cholesterol, and blasts belly fat. Extremely versatile, avocado oil can be used in high heat cooking such as grilling or pan cooking. Just like olive oil, it tastes great in salad dressings, drilled on pizzas or as a dip for crusty bread. Eat it on chicken and try a dollop in your soup.

Sichimi Togarashi is a Japanese spice that is hot for 2014! A blend of seven different spices, it often includes chili powder, orange or tangerine peel, flaked nori, sansho, black and white sesame seeds and seaweed. But what it doesn’t contain is salt. A new spice in trendy restaurants, especially those featuring ethnic cuisine, it tastes great on fish, chicken or noodles. Rich in antioxidants, making it a heart-healthy spice to try.

Cinnamon tastes good, is very versatile, makes an attractive garnish and is extremely healthy. Cinnamon helps to lower blood pressure, fights fungal infections, improves blood sugar levels in people with type 1 or type 2 diabetes. Cinnamon helps your body to digest foods and helps reduce the body’s negative reactions from high fat foods. Sprinkle it on fruit, toast, cereal, oatmeal and baked goods. Eat it on sweet potatoes for a super food meal.

Bee Pollen is a real superfood, containing vitamins A, B, C, D, E and K. Rich in folic acid, aalcium, potassium, magnesium, selenium, protein, and amino acids. Try it in smoothies and shakes, sprinkle it on yogurt, applesauce, granola or salads. Caution, some people are allergic to bee pollen, so try a small amount or check with your physician before adding it to your diet.

Old Diet Habits Die Hard

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If you are holding onto old diet habits and not getting new results, it may be time to let go of those old ways of doing the same old thing. One diet habit that resurrects itself time and again is the act of skipping meals. Successful diets are designed to help you eat regularly and healthfully for the rest of your life. Simply skipping meals is a poor plan for getting the body that you desire.

Another old habit is when women reduce their caloric intake so severely that you they are literally starving. These old diet habits will lead to weight gain and health problems in the long run, so steer clear of these crazy methods. Fad diets that limit your food won’t work if you are always hungry.

When you want to lose weight, you have to make the decision to change your old habits. Changing old habits can be difficult. Your brain is responsible for the habits that you keep. Like an old comfortable blanket, your habits are an easy way for your brain to function. Your brain likes to be lazy. It enjoys the path of no resistance. When it is called upon to fight the temptations of old habits, the brain has to really do some work.

The brain can be trained. You can refocus your brain to send the right messages to fight off the temptations of old habits. Daily affirmations will instruct your brain of your daily goals. A fitness journal will provide the creative outlet and accountability that your mind needs to stay focused. Support from like-minded women who are interested in women’s fitness and living healthy. Surrounding yourself with positive influences and motivating people. Don’t let someone else’s negativity define your attitude. Overcome their negative diatribe and remain motivated.

Old diet habits are hard to break but not impossible. The same mind tactics that I describe here will also work for other unhealthy habits that you may be harboring. If you want to stop smoking, overeating, or over-spending, you can train your brain to break these unhealthy habits so you can live happy. It’s all about mind, body and spirit. You are a whole person and every aspect of your life can be enriched with a healthy mind. Learn to harness the power within your mind and lose old diet habits along with the excess weight.

The Amazing Diet That Lets You Eat All Day and Still Lose Weight

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If you have tried diet after diet only to be starving yourself and seeing minimal results, my diet may be the solution to your weight loss problems. Since we can’t live without food, it is ironic that many diets starve their followers by reducing the amount of calories allowed at each meal. Food is essential to any diet and eating the right kinds of food will help you lose weight and keep it off.

Rather than the traditional 3 meals a day, I recommend eating 5 meals. Space the meals about 3 hours apart. The meals will be smaller than if you were eating only 3 meals, but will satisfy your appetite at each meal. You can even split a traditional meal in two parts and eat one for lunch and the other half for a snack. If you eat like this you will never be hungry.

After your meals, get up and move around. Changing your surroundings, even slightly will help your mind adjust to the fact that the meal is over. Remember it takes your mind a little longer to feel satisfied than it does your stomach.

Don’t skip meals. Keep healthy snacks with you so you don’t ever have to skip a meal or settle for an unhealthy snack in a vending machine when you are hungry. There are several portable protein snacks that are perfect to take with you when you are on the go.

In addition to your diet, you must stay active. A sedentary lifestyle is dangerous to your health. Exercise will help you to digest your food, burn calories and build muscle.

Fitness4Her is a diet and exercise program developed exclusively for women. There are 12 principles to the Fitness4Her diet that will help you to lose weight by eating foods that are good for you. I have outlined these for you.

1. Eat often, but eat in small portions.

2. Don’t skip meals.

3. Don’t forget your fiber.

4. Eat plenty of protein, but get it from lean sources.

5. Within reason, eat as many servings of fresh fruits and vegetables as possible.

6. Reduce your intake of refined carbohydrates.

7. Reduce dietary fat generally, and particularly reduce unhealthy saturated fat.

8. Reduce your intake of salt.

9. Avoid alcohol.

10. Drink plenty of water.

11. Take a good multi-vitamin.

12. Counting calories … for those who must.

Begin A Fitness Journal Today

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Many successful diets incorporate journaling in their program. That’s because the journal helps to keep you accountable for everything you eat and drink. By reducing or eliminating high calorie drinks alone, can make you lose significant weight. But the best way to measure how your diet is working for you is to maintain a journal every day.

Maintaining a diet and fitness journal has been proven to be the number one motivator for helping a person succeed with their goals. Writing down everything you eat and drink and all of your activities each day will help you track your progress as you move toward your fitness goals.

The act of writing down your goals triggers a focus mechanism in your brain that helps you keep your mind focused on your goals. Not only does it provide a constant reminder of your goals; but it helps to establish them as real and attainable. When we keep our minds on our goals, we make decisions that move us toward achieving those goals.

The first step in keeping a fitness journal is to understand your current eating and exercising patterns. You must know your starting point in order to establish your goals. Journaling, or keeping a food and exercise log, is a great way to do it. By writing down your goals and then logging in everything you eat and drink each day you will be able to determine what is working for you and what isn’t.

There are many journals to choose from and they come in all sizes. You can select one small enough to fit in your purse or a larger one with full size sheets of paper to write on. It’s your journal so look for one that suits you best. To keep you excited about your journal, find one that is attractive and that allows enough entries for your day to day happenings and your short term and long term goals.

Remember, keeping a journal is fundamental to your success. Changing the way you eat and making a habit of exercising is not easy. The journal may be the easiest part of your whole program, a simple process that is also a critical component to your fitness plan. It has been proven time and again that people who keep a fitness journal have a much greater chance of success when it comes to losing weight than those who do not.

Be part of the successful people and begin your fitness journal today.