Fitness4Her

Women's Fitness

The Simple Way To Lose Weight

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Losing weight is easy once your body begins to let go of those excess pounds. The logic behind losing weight seems simple enough, yet it is one of the hardest feats to accomplish. It’s a logical assumption that to lose weight all you need to do is reduce calories and increase your aerobic activity and miraculously, once your body gets this message, losing weight becomes easier.

Of course, what you eat will determine how much weight you lose. You’ll want to cut back on fat, in particular saturated fat, also cutting back on sugar and salt will help you lose weight and protect your heart. Your heart has to work harder when you eat foods that have too much sugar, salt and fat. Make wise substitutions and develop a diet plan that you can stick to.

Design a diet that includes foods that you love to eat. Explore different ways to prepare your favorites that make them healthier for you. Make sound decisions about abstaining from foods or beverages that are bad for you. A bad food or beverage would be one that offers little in the way of nutrition but are packed with lots of sugar, fat, salt and calories.

Pay attention to the amount that you eat. Portion control is key to losing weight. That doesn’t mean you have to walk away from the table when you are still hungry. It means being conscious of how much you are eating. Use a measuring cup or scale to help you get an idea of how to portion your foods. Once you realize what 6 oz looks like, you can enjoy your meal without eating too much or too little.

Keep a food diary or fitness journal, especially if you are exercising regularly. Write down everything you eat, drink and your daily physical activities. It is a proven fact that keeping track of your what you eat makes it twice as successful to lose weight than if you do not.

To lose weight effectively and live life more fully, you must be active. A sedentary lifestyle leads to weight gain, makes it harder to lose weight and is responsible for a number of health problems. Not having enough time to exercise is one of the biggest excuses for a sedentary lifestyle. The problem with that logic is that you will never find the time; the solution is that you have to make the time. 30 minutes a day, that’s all it takes. Your body will love you for it.

Journaling: A Simple Solution To Losing Weight

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If you are having problems losing weight and getting in shape, I have a simple solution that has worked time and time again. Keeping a fitness journal is a low-cost way to lose weight because all it takes is a journal that you can write in and a pen to write it all down. Of course you can use a computer or smart phone but the simple act of writing by hand is powerfully motivating and will help you to focus on the goals.

The very act of journaling sends a positive signal to your brain and lets it know that changes are going to take place. Of course your brain is not fond of change. As a matter of fact it prefers the same old, same old. The brain loves a good habit. Habits are easy to follow, don’t expend much energy and just feel comfortable. But habits can make us fat and lazy and when you make up your mind to make positive, healthy changes like losing weight and getting in shape, you’ve got to rewire the brain to replace old nasty habits with healthy, positive ones.

Journaling goes back thousands of years. Writing down goals as a way of achievement has been a successful endeavor for many people, no matter how hard the challenge. Maintaining your journal is easy to do, it just takes commitment. However, if you are committed to losing weight, then you are already halfway there.

A fitness journal is like having an inspiring fitness buddy that you can take with you wherever you go. It is a great way to stay on top of your diet but it also helps to challenge your fitness level. If your workouts are getting boring, you can make new goals and choose new exercises that will work different areas of your body.

You can purchase a journal with pages that can be removed or added or you can just use a composition notebook. In this digital age, you may prefer to use your phone or computer to record what you eat and your fitness achievements. I prefer the old school method of actually taking pen to paper and writing. I enjoy writing and the act of journaling both soothes and energizes me in so many ways.

The wonderful thing about writing down your goals, is reading them later and reflecting on how much hard work, commitment and dedication it takes to achieve the goals that you set for yourself. Begin journaling today and find out how simple it is to lose weight using this timeless method.

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.

The Write Way To Lose Weight

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If you are serious about losing weight and getting fit, I have the secret to help you slim down and shape up permanently. Start your own fitness journal. Journaling is the single most easiest activity to add to your diet and workout plan, and one of the most powerful tools to guarantee success.

It has been proven time and again that people who keep a fitness journal have a far greater chance at successful weight loss than those who do not. Writing is one of the best ways to hold yourself accountable to your goals and your behavior. Don’t keep those thoughts bottled up inside, get out a pen and paper and start writing.

In order to get the most benefit from your fitness journal you must be honest with yourself. Make an entry for each day and write down everything you eat and drink. Everything. After you become accustomed to the accountability and self-scrutiny, you can begin to track your exercise and physical activities that you do each day.

Keeping a journal will help you determine the direction for your diet. You will be able to better understand when you tend to eat more than other times. This can help you to plan your meal times to better suit your hunger needs. Perhaps a bigger breakfast and a smaller lunch, or maybe a bigger lunch and smaller dinner are more suitable to your body. Controlling your portion size is a major factor when you want to manage your weight so be sure to write down the exact amount you are eating.

I find that actually writing with paper and pen work best for me, but you may find that your mobile device or computer are better for storing your data. There is something very personal about actually writing that keeps me accountable but if your online journal works for you, by all means continue with anything you are comfortable with.

Another great thing about journaling is being able to look back and see how far you have come. Especially, at times when there doesn’t seem to be any changes in my body, when I seem to have reached a plateau, I can look back in my journal and see how it was in the beginning or even a few months ago. I even write down new foods that I try and how they taste in the beginning versus how they taste as I begin to add them to my diet, preparing them in different ways.

Your fitness journal is your secret pal to losing weight. It will never judge you, never put you down and always be there to cheer you on and will provide the proof you need to know you have what it takes to be a success.

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.