7 Calorie Burning Tips

These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time.  You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

1) Move More

Sedentary people burn about one-third less calories per day.  By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories.  The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:

Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles

2) Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

3) Eat Fat

If you want feel good and keep the fat off you need to first put it in.  Fat not only tastes good our bodies need it to work efficiently.  By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential.  Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

4) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.

6) Spice up

Eating hot spices might speed up your metabolism.  Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.   Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time  and this can help you to not overeat later in the day.  Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

6 Week Body Makeover Program To Help You Lose Weight

For those who need to shed a few pounds, and others who have a long way to go before their diet goals can be achieved, the infomercial titled “6 Week Body Makeover” is a must watch.

The 6 Week Body Makeover is built on the theory that each person has a unique shape that defines his or her body in its natural state as it was meant to be.

The assertion that each individual person has a unique metabolism that is specific to his or her body type is another cardinal principle of the 6 week body makeover.

The program is a highly motivational one and centers on a basic idea of individuality.
And it will help you create a diet that is customized to your body shape or metabolism.

Other advantages of the 6 week body makeover includes the development of a unique metabolic system that will enable you burn more weight than in the case of a normal diet.

No doubt, the people behind the 6 week body makeover seem to have to have found an interesting and innovative concept, because studies show many find the program appealing and exciting, due to its focus on individuals.

Just some few steps are required to kick-start your own personalized program. The first one is to identify the right program that would allow you to lose weight in a short time.

The 6 week body makeover helps you out with its lucid instructions on how to fill out a questionnaire that helps pinpoint your specific metabolism type.

After the initial step, the next hurdle is the matching of your shape and general body size to the sample drawings.

If you can match the drawing that best depicts your body shape and size, then you have determined your specific problem areas.

Both your metabolism type, as defined by the questionnaire, and your problem areas as defined by the shape and size drawing are combined together. And it is from this the 6 week body makeover is developed.

The program includes plans where meals are designed to help you feel energized and healthy and a simple body-sculpting workout program that targets your problem areas.

This exciting 6 Week Body Makeover concept still carries the same basic principle of successful weight loss programs.

Whose basic focus is on proper diet and nutrition as well as regular exercise.

We may not really need a program to figure this out, but a program like the 6 Week Body Makeover may push some of us in the right direction.

6 Steps to Ending Bad Eating Habits

A client wrote, “Help me! I thought I was finally getting a handle on my weight issue but the sugar is killing me. I had an awful day. I won’t even tell you what I ate today because it is just so unbelievable. All I will say is that 90% of my food today consisted of sugar! I really, really need some help getting past these cravings. I am no doubt a sugar addict. If I could get past this there is no doubt that I will reach my goal.”

If you see a little of yourself in this message, you’re not alone. Many describe themselves as sugar addicts. They believe if it were only for that one thing, then they could reach their weight loss goals. If you believe only one thing stands in your way of losing weight, consider this: What if that one thing (an addiction to sugar for instance) were gone? Do you really believe, “If I could get past this, there is no doubt that I will reach my goal,” or is it an easy excuse to stay stuck?

If I told you I could show you a way to stop craving sugar, would you want me to show you how?

Think about that for a moment. Close your eyes and really think it through. You’ve said if only you didn’t crave sugar, then you could lose weight, but is that really true for you? Ask yourself these questions:

Would you eat differently, and if so how?

Would you act differently, and if so how?

What else would change, and what would stay the same?

What would you lose?

What would you gain?

Until you know what you want, know you can achieve it, and know what else will change (i.e. how your life may be different), you can’t discover any obstacles that first must be considered. For instance, you may want to stop eating anything after 7 PM yet your husband doesn’t come home from work until 8 and he wants you to join him for dinner. That’s an obstacle.

If you’ve got a habit of watching your favorite TV show with a bowl of ice cream, then breaking that habit is another obstacle.

If you don’t work out ways to overcome your obstacles perhaps through discussion and compromise with your husband, or habit breaking exercises for your ice cream habit, there’s bound to be a problem. Just saying you’re not going to do something any mroe rarely works. Instead determine what might stand in the way of achieving your goals, find a way around them, and you’re much more likely to actually achieve those goals once and for all.

The statement, “if this one thing were handled, then everything else would fall into place” is an “If Then” statement and gets people into trouble. They want a fairy godmother to make it all better. A strong belief that one single thing such as, “eating sugar is my problem,” sets you up to fail, especially if you really like eating sugary foods.

Getting a handle on your cravings is not an all-or-nothing proposition. You must leave room for occasional deviations. It’s not the occasional side trip that causes weight trouble, it’s the road we usually travel.

In NLP (Neuro Linguistic Programming) a good starting point is the exercise called Establishing a Well Formed Outcome. “Well formed” means it meets all criteria of a well thought-out end result.

NLP: How to Create a Well Formed Outcome & Get What You Want

Here are the steps to creating a well formed outcome:

1) State what you want (not what you do not want). “I want to weigh 135 pounds.”

2) Determine whether you can achieve it (do you believe it is possible?).

3) What resources do you have and what do you need (time, money, gear, clothes, equipment, coaching, whatever).

4) Check whether anyone else is involved and any potential obstacles that may come up regarding others. Think of everyone involved in your day-to-day life.

5) Picture yourself “as if” you’ve obtained what you say you want and see if that picture fits. Do you like what you see?

6) Put together a plan of action for the achievement of your outcome.

While it may seem like a lot of effort simply to decide what you really want, going through these steps at the beginning helps you find potential obstacles which previously stopped you from moving forward. For example, if you decide you want to join a gym and start exercising every day but you’ve forgotten you don’t even own a car and just lost your job, that exercise plan might not work out right now. If you did join a gym, you’d end up not going and then you’d think you’d failed, yet it was the plan that failed, not you. You didn’t think it through.

A better plan in this instance may be doing exercises at home, or within walking distance (or simply walking for exercise). Later, when you do have transportation, you can rethink the plan and perhaps join a gym then. There are always options.

It’s better to look at what you want from every angle, then put together a plan you know can and will work. Then when you know what you want, you’ll also know you can make it happen and begin by taking that first step toward making it a reality.

“Achieving a Well Formed Outcome” is one of the sessions in the Ending Emotional Eating 8-Week Workshop. You can also find more information on this popular and well known NLP process by searching for “NLP Well Formed Outcome” in your favorite search engine.

5 Super Simple Weight Loss Tips

Weight loss is one of those subjects that everyone is always talking about. It seems you can’t go anywhere without seeing or hearing some type of weight loss message. Stories of the dangers of not losing weight appear regularly on the nightly news. Retail outlets and the Internet both are full of weight loss books and products. Weight loss is discussed in medical centers and at schools and even in the work place. If you’re trying to lose weight, here are a few tips to get you going.

Tip #1 – Stop Talking About Weight Loss!

All that talk about how much you want to lose weight isn’t going to make the weight come off. You’ve got to take action, starting right now. So take this simple advice: Stop moving your mouth and start moving your body! It won’t take long to begin seeing the results.

Tip #2 – Slow and Steady is Best

Slow and steady weight loss is better (and safer) than riding the dieting roller coaster. If you’re looking for long-lasting weight loss results, aim to lose an average of about two pounds each week. In order to lose weight you’ve got to consume fewer calories than you burn. As a bonus, when you combine dieting with exercise, you’ll be reducing your caloric intake and increasing your caloric burn rate at the same time.

Tip #3 – Save Your Money

Don’t spend your hard-earned money on the latest weight loss gimmicks. Pills, fad diets, hypnosis, and extreme surgical procedures are not the answer! These gimmicks won’t slim you down, but they will fatten the bank accounts of those who promote them! Eating a nutritionally-balanced diet of fruits, vegetables, good fats and lean proteins will encourage weight loss faster than any miracle cure you can buy.

Tip #4 – Weight Loss is a Way of Life

Unfortunately, the issue of weight is something that most people will struggle with throughout life. Excess processed foods and a sedentary lifestyle are the two biggest contributors to this constant struggle. If you want to lose weight and keep it off, you’ve got to change the way you think about food. It should be thought of as a source of fuel, not a passion. Successful weight loss really is about making lifestyle changes, including making the right food choices, and then sticking with those choices throughout life.

Tip #5 – Weight Loss is More Than a Number

When you’re dieting, don’t become a victim of the dreaded scale. When the numbers go down, happiness goes up. But when the numbers stay the same or go up, it is easy to give up and give in. Remember that even if your weight isn’t changing as you would like, your body is. You’ll be taking better care of your heart. You’ll be lowering your cholesterol levels. You’ll be sporting a leaner body and your clothes will begin fitting more comfortably. When you learn to find joy in these other benefits, you’ll want to keep on being a loser!

5 Simple Ways To Lose Weight

Losing unwanted body weight does not have to involve prolonged workout sessions at the gym or self-defeating fad diet regimens. In fact, most people find that without a sustained lifestyle change, any weight that is lost during a period of diet or extreme exercise is gained back once the activity is no longer practiced.

If you would like to lose pounds and keep them off, then you need to invest in a lifestyle adjustment. By altering only a few important patterns in your diet and exercise routine, you can literally lose weight without much effort. Here are some tips to help you quickly drop those extra pounds:

1. Walk for 30 minutes each day. Walking is not only a stress-reducer, but it is also more effective in inducing fat loss than a 30-minute jog. Here’s why: running helps you burn calories and quickly tone leg muscles because of the repeated flexing and force exerted on the leg muscles. However, because running increases the heart rate to aerobic levels, the heart rate also drops quickly once the activity has been stopped.

Walking, however, increases the heart rate to the fat-burning level. Any activity performed at the fat-burning level will have a longer-lasting impact. Thus, while you might flex and strain your muscles less during a 30-minute period of walking, the heart rate will stay elevated for a longer period of time.

2. Cut the portion in half. Whether you are eating a cheeseburger or plate of fries, divide the dish in half. If you are tempted to nibble on more than half, then give it away to a friend or have it wrapped up to take home (if you are dining out). Cutting your meal in half will not only decrease your calorie and fat in take dramatically, but it will help your body to become accustomed to smaller portions of food.

3. Get a full night’s rest. Many people find, and most doctors know, that getting a full night of undisturbed sleep not only leaves you feeling energized for a new day, but it helps your body metabolize your food much more efficiently. When they body is in the resting state during sleep, it actually works much harder to process energy than if you were to sit on the sofa watching the television. Furthermore, if you are fully rested, you will be more likely to take on projects with more vigor and energy the next day (which will help you burn more calories.) So go on – get those zzzz’s.

4. Call your mother. And take care of other items on your to-do list before they pile up. Undue stress has a very negative physiological effect on the body and contributes to fat storage in the cells. By reducing small amounts of stress in your life, you can quickly and simply reduce fatty deposits on your body, especially in the stomach area. So go ahead: call your loved ones!

5. Drink plenty of liquid. Liquid hydrates your cells and helps them push harmful toxins through your body more efficiently. By drinking plenty of liquid, such as water, juice and even tea, you will help your cells function at their best without much effort at all.

If you drink tea and coffee, be aware that they contain caffeine, which can increase your metabolism while it is in your system, but tends to slow your body down once it leaves. Caffeinated beverages should always be consumed with an extra glass of water to ensure that you do not end up depleting your body of necessary liquids.

To ensure that your lifestyle alterations become lasting, practice them with friends and loved ones. Adjusting to any changes can be easier if you have a friend with whom you can share the journey and help to keep each other on track.