Positive Attitude And Action Must be Required For Weight Loss
Positive Attitude And Action Must be Required For Weight Loss. If you struggle with weight gain it’s a good bet that you have tried at least one of the “fad” diets that crop up on a regular basis.
How to lose weight fast naturally and permanently
The truth is that some of these diets may grant you temporary weight loss. In the usual case, however, the weight returns as soon as you stray from the diet.
The bottom line is that you gain weight because you consume more calories than your body is able to use and no diet is a substitute for good eating habits.
Your body requires a certain number of calories in order to function properly. If you truly wish to lose weight, you must burn off more calories than your body requires.
In this guide, you will learn ways to reduce the number of calories you ingest as well as tips and techniques to help you burn off unnecessary calories.
Before we begin, however, it’s important that you fill your arsenal with every possible tool available to insure your success. The most important tool in your weight loss program does not include diet or exercise.
Most important factors for weight-loss
There is no special equipment you need to purchase. You don’t need to join a gym or health club. And, you already have every component you need to put this tool to work for you and begin a successful weight-loss program. What is it? It’s your mind. Having said that, let’s get started, shall we?
If you have tried every diet on the planet, every exercise program from the latest fitness guru, and repeatedly failed to achieve the weight-loss goals you probably need a “check-up from the neck up.”
Successful weight loss doesn’t just happen.
It took more than a few days to reach the point where you are right now. Give yourself a break and expect it to take a while before you see measurable results. Take a leap of faith and follow some basic principles.
Begin with your “self-talk.” This is the conversation that runs through your brain continuously. What kind of conversation do you have with yourself? What type of negative self-talk has kept you from reaching your goals in the past?
If you had a chance to do it over again, would you change the dialogue? That’s a no-brainer, isn’t it? Well, the good news is that you can turn the tide of negative self-talk beginning right now. It’s never too late to begin and you start by reprogramming your self-talk.
A good starting point is, to begin with, positive affirmations.
Positive affirmations spoken aloud with authority and belief, positively affect your attitude, focus your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.
Begin by writing your affirmations on paper. You need to take some time for this exercise. You can begin with something like, “I want to lose 25 pounds before Christmas.” That’s a worthy goal and attainable, but we need to put some work into structuring the affirmation.
First of all, “I want” gives the impression that what you desire is always in the future.
In order to reprogram your self-talk, you need to trick your mind into believing that you have already achieved success. This is how your subconscious mind functions.
Your subconscious mind has no capacity for understanding the concept of time. Everything is in the moment, here and now. When you tell your subconscious mind you “want” that is exactly what you will get want. You will get “want”, without ever achieving fulfillment. Unless you change your mental tape recorder, you will achieve exactly what you are telling your subconscious, that you “want to lose 25 pounds.” You will “want to lose 25 pounds” for the rest of your days unless you change your self-talk.
If your weight is 150 pounds and your desire is to weigh 125 pounds, then you need to “be” 125 pounds from the moment you make the decision to change your self-talk.
What if you write your affirmation to read something like this: “I am healthy and fit, weighing 125 pounds.”
What are you telling your subconscious now?
It’s extremely important that you phrase your affirmation as if you have already accomplished what you desire. Work on writing it out until you have it precisely as you wish to become.
It is particularly important that your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.
You needn’t limit yourself to one affirmation either. Write another one that reflects your new exercise program. “I enjoy my healthy new exercise program,” or, “I love the healthy foods I eat.”
Write and rewrite until you are absolutely certain that you have written your goals “in the here and now” AND represent precisely what you desire. Then, and only then, begin to speak it aloud and do so several times a day.
Remember to use the present tense. “I acknowledge achievement in all my weight-loss goals.” “I have the skill and talent to exercise every day.” “I am a winner.” “I am grateful for all of my accomplishments no matter how small.”
At first, you will feel awkward and uncomfortable and you may not feel or believe what you are saying.
You may feel silly saying them out loud. It doesn’t matter. Continue to speak the affirmations aloud with as much conviction as you can muster. Try using driving time in your car for firm, strong-voiced self-talk.
It’s taken a long time to train your subconscious to use negative self-talk. If you will persevere with speaking your affirmations aloud, firmly, and confidently, you will be amazed at how quickly you can turn your thoughts around.
You didn’t hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud, several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.
Let’s investigate how words affect you in your everyday life.
Take a trip down memory lane and recall some real-life experiences that made you happy, proud, and successful, or any combination of the three.
Spend some time recalling how you felt.
Maybe you won a spelling bee as a child or hit a home run. Who was there? This will help you remember. You had those feelings once and you can achieve them again. What words did others use while you were experiencing those feelings of joy and happiness?
Recall those words, and write them down. Then, put them to work in your daily conversations. They are words that are already proven to have a positive effect on your well-being. Recalling and including them in your day will trigger those feelings again because your subconscious already has an association with those words and their results.
Above all, take action.
If you have become a slave of procrastination, decide to rid your life of it once and for all. Yes, you can create affirmations to help you there as well. “I have the attitude and skills to take action today.” “I am winning in my life by turning my attitude into action.”
Do nothing and nothing gets done. Do something and many things are placed in motion. Regardless of what you are doing in life, you need to take action. Do something every day to put your plan in motion.
How is your attitude?
What are your first thoughts when you awake in the morning? You’ve got quite a lot to choose from. Do you begin the day by dragging out of bed bemoaning the fact that you have to get to work? Or, do you embrace the morning as another great opportunity to do great things?
Put the universal law of reciprocity to work in your life every single day.
Did you know as much as ninety-nine percent of our conversation is negative?
There are some folks who can hardly wait to get their mouths open so they can “one up” another person’s current negative situation.
Hmmm, think back to that self-talk. If what you hear every day is negative, it’s no wonder your self-talk brings you down and prevents you from being, doing, and having everything you desire.
Try this exercise.
Make a decision today, right now, from this moment to spend the rest of the day contributing to the conversation in a positive way.
Impossible, you say? Not so. Say that somebody complains about another rainy day. Your response might be, “yes, isn’t it great? See that beautiful rainbow!” Try and create the habit of saying something positive to everyone.
If you are learning to say something positive to everybody about everything every time, you are disciplining your subconscious for positive results in everything that happens to you.
Before we can begin, we need to grasp an understanding of the problem.
Two out of three Americans are overweight. The primary cause is that we eat more and exercise less. There is no doubt that the more advances we make that enhance our lifestyle the heavier we become.
Wait a minute! What about all those low-fat foods that we eat now? How come I reduced fat in my diet but I’m still gaining weight?
It’s a simple answer. A few years ago we all became aware of the detrimental effects of fat in our diet. What did we do? We began to concentrate on lowering cholesterol and taking fat out of our diets.
This is a good thing. However, The National Center for Health Statistics studied the eating habits of 8,260 adult Americans between 1988 and 1991. Their research showed that Americans had significantly reduced their fat intake but still packed on the pounds.
How can this happen? There is no mystery. In the process of counting fat grams, we stopped counting calories! Many of us brought into the theory that if it is “low-fat” it won’t make us fat.
You can’t forget about counting calories. If you eat more calories than you need the body will store them as fat. It doesn’t matter whether the calories are from fat or carbohydrates.
One school of thought believes that eating small amounts of fat can actually keep you from overindulging in total calories. The theory is that dietary fat causes our bodies to produce a hormone that tells the intestines to slow down the emptying process. You feel full and therefore are less likely to overeat.
Adding a little peanut butter to your rice cake may satisfy your hunger for a longer period of time, thus preventing you from eating more than you need.
Here’s more news that is surprising. Tufts University scientists put 11 middle-aged men and women volunteers on a variety of average, reduced, and low-fat diets.
The results? Extremely low-fat diets which provided only 15 percent fat from calories (this is a diet near impossible in real life) did have a positive effect on blood cholesterol and triglyceride levels.
However, a reduced-fat diet (much more realistic) only affected those levels if accompanied by weight loss.
In fact, they concluded, cutting fat without losing weight actually increased triglyceride levels and decreased high-density lipoproteins (HDLs), the “good” cholesterol that helps protect against heart disease.
We can deduce, therefore, that while excess fat isn’t healthy, fat is also not necessarily a bad thing. Without some fat in our diet, the body won’t make nerve cells and hormones or absorb some of the fat-soluble vitamins.
Okay, so how can you determine your ideal weight? Just how much fat and how many calories should you consume to reach and maintain a healthy weight?
One answer won’t work for everybody. So you need to do some figuring to determine how much fat and how many calories you can have. First, you need to determine your ideal weight. Here is a simple method to determine what that weight should be:
The ideal weight for a woman who is exactly 5 feet tall is 100 pounds. For every additional inch above 5 feet, add five pounds. If you are shorter than 5 feet tall, subtract five pounds for every inch you measure below 5 feet.
Next, determine whether you have a small, medium, or large frame. Using a measuring tape, measure your wrist. If your wrist measures exactly 6 inches, you have a medium frame and the weight number you calculated above, does not need to be adjusted. If your wrist measures less than 6 inches, subtract 10 percent from your ideal weight. If your wrist measures more than 6 inches, add 10 percent to your ideal weight.
The ideal weight for a man who is exactly 5 feet tall is 106 pounds. For every additional inch above 5 feet, add 6 pounds. To determine whether you have a small, medium, or large frame, measure your wrist. If your wrist measures exactly 7 inches, you have a medium frame and you do not need to adjust your ideal weight. If your wrist is smaller than 7 inches, you have a small frame and should subtract 10 percent from your ideal weight. If your wrist is larger than 7 inches, you have a small frame and should add 10 percent to your ideal weight.
Okay, now that you know what your ideal body weight should be, let’s take a look at how many calories your body needs each day. Before we do this, however, you need to take into account your level of activity.
If you are totally inactive and usually get no exercise, multiply your adjusted ideal weight by 11. If you get regular exercise two or three times a week, multiply your adjusted ideal weight by 13. If you get regular exercise four to five times a week, multiply your adjusted ideal weight by 15. And finally, if you get regular exercise six to seven times a week, multiply your adjusted ideal weight by 18.
Now that you know your ideal weight and how many calories you need each day you can easily figure out how much fat you can eat. Most nutritionists recommend that you limit your daily intake of fat to 30 percent of your total calories. However, if you want to lose weight or have a history of heart disease or cancer, limit your daily fat intake to 20 percent of your total calories.
Let’s take a look at a real-life example. If Jane is a 5-foot 4-inch woman with a medium frame her ideal weight is 120 pounds. Jane is trying to lose weight so she needs to keep her fat calories down to about 20 percent.
Jane is exercising two to three times a week so we can multiply her ideal weight by the number that matches her activity level, which is 13. Now we know that Jane needs 1,560 calories each day.
If we take 20 percent of 1,560 (1,560 multiplied by .20) we get 312. Next, translate fat calories into fat grams (this will make it easier for you to read food labels). One gram of fat equals 9 calories. So if we divide 312 by 9 we know that Jane can eat about 35 grams of fat per day.
Because Jane is overweight and trying to lose, her ideal weight and current weight do not match up. Jane needs to adjust her total calorie consumption. In order for her to lose one pound, she needs to eliminate 3,500 calories.
One simple solution is to lose a pound a week. That’s a worthy, healthy goal and we’ll explore methods that will help you achieve that goal in the upcoming segments.