Have you hit a brick wall in your weight loss efforts?
Have you hit a weight loss plateau?
You are continuing with your program but the scale doesn’t seem to want to budge. It can strike a devastating blow to dieters who once saw great losses with their weight loss program.
The most important thing is not to lose heart. Plateaus occur in just about everyone’s weight-loss journey at one time or another. But, one key to overcoming them is to be prepared for when they come. Knowing what to do next can save you from throwing in the towel altogether.
Why Plateaus Occur
Think of your body as well-oiled a machine. You feed it and it uses that fuel to go about its daily processes. When given the right foods, it will burn fat stores for energy. More energy out and less food intake equals a lower body weight for you.
When you first begin an exercise or dieting program, there is a caloric deficit because you are changing something. Either there is a decrease in food intake or you have a greater calorie output through exercise. In response to exercise, the body burns more calories because you are doing something new with it. The muscles are confused and need to catch up. This is good.
Over time, however, the body can get used to the routine. If you are exercising, you may notice that you are no longer huffing and puffing when you perform a certain exercise. You are getting more fit. YOur body isn’t burning as many calories as it could be.
Jumping Off That Plateau
Now that you know how you came to encounter the plateau, it’s time to jump off of it. Here are some suggestions to do that.
* Change your fitness routine – Physical trainers recommend changing your fitness routine every four to six weeks. You don’t have to change your entire routine, just add to it. If you are doing only cardio workouts, add some weight training to break it up and confuse those muscles into burning more fat.
* Check your diet – As we get more confident in our eating habits, sometimes we relax them. The portion size may be creeping up or we are eating out more. Use a food diary to see what changes, if any, have occurred that could be adding more calories to your day.
* Go back to basics – Now might be the time to kickstart your weight loss efforts again with a more structured diet, especially if you’ve been getting relaxed about some of your food choices. We post coupon codes for our favorite diets here at BestSelfHelp, so it doesn’t cost much to get started:
Weight Watchers Coupons
Medifast Coupons
NutriSystem Coupons
Diet to Go Coupon
Plateaus don’t have to derail your weight-loss program. Learn to recognize them and fling yourself off that weight loss plateau as soon as you encounter it!
Posted 7 months ago at 1:29 pm. Add a comment
Starving yourself to lose weight doesn’t work. Here’s why.
How the Body Works
We eat food. That food is broken down by the body in certain organs so that the nutrients can be used. Some of those nutrients fuel muscle growth, cellular growth and metabolism. The body is a well-oiled machine as long as we treat it right.
Movement burns calories. It takes a deficit of 3,500 calories to lose one pound. That means that we need to burn more calories than we eat each day if we are to lose weight. The type of movement we are talking about is not simply walking out the door or walking to the office. Set aside time each day for some type of physical activity.
Many people turn to starvation diets to lose weight when they have tried everything else. At first, it may seem that you are losing weight but the reality of the situation soon comes to light.
Metabolism is the word that describes how the body uses energy. Internal functions of the body need energy to operate. This means cellular metabolism and other operations that the body needs to perform to keep you moving each day.
As we eat food, the body uses what it can. What it doesn’t need for energy gets stored as fat or excreted. More often than not, a lot of extra calories get stored as fat. It is fat that we want to get rid of when we go on a diet plan.
Starvation Diets
Starvation diets restrict the number of calories that the body takes in, in an effort to lose weight. The minimum number of calories needed for the body to function properly is 1,000 calories. When you drop below that, you are putting your body in a vulnerable state.
The body knows how to recognize starvation mode. Think about if you are stranded somewhere without food. The body can last a couple of weeks without food because it preserves the fat stores and rations its energy.
If the body goes from taking in a couple thousand calories to only getting about 700, it recognizes this as starvation. The body will hold on to the fat stores it already has. For energy, it will utilize muscle. So, even if you are weight training, your body can show muscle loss if you are on a starvation diet because the body is robbing the muscle for energy.
As muscle goes, the body’s metabolism lowers. The body doesn’t want to use more energy than it needs. You could be working out like a maniac and you still wouldn’t lose a pound of fat.
Instead, eat foods that are low in calories but high in nutritional value. Eating the right foods for weight loss is a more plausible option than to stop eating altogether.
BestSelfHelp.com recommends a few different diets, and we publish coupon codes on our favorites, as well. Here are the latest Weight Watchers coupons. If you prefer meal replacement diets, here are Medifast Coupons and Diet to Go coupons.
Posted 9 months, 2 weeks ago at 5:16 pm. Add a comment
If you’re looking to burn fat quickly then there are a few fitness programs to consider. The key to a high fat burning workout is intensity. Take a look at these high impact fitness programs.
Running. Running is great for fat burning. It’s one of the most effective and efficient exercises you can do. It embraces both weight bearing activities and cardiovascular. Each time your foot strikes the ground you’re bearing your own weight. This is good for muscle strength and bone strength. The cardiovascular is good for your heart and lungs. Combined, running is superior for burning fat fast.
Cross country skiing. You might think that cross country skiing is only good for the winter months. Actually, with the use of indoor fitness equipment or outdoor roller skis you can actually participate in this activity year round. It’s easy on your joints, unlike running. And it’s fantastic for your cardiovascular fitness. It builds muscle, burns fat and improves your health. It’s also fun.
Swimming. If you love the water, then you can’t go wrong with swimming. Swimming is a whole body workout. It strengthens your upper and lower body. It builds your core muscles – the muscles on your stomach and back. It also provides a complete cardiovascular workout. Swimming is a significant fat burner. It’s also great to help quiet the world.
Dancing. Dancing is so much fun. It’s great for the spirit. It’s also good for your body. And perhaps even better, it burns fat. There are many different dance fitness programs you can choose from.
Zumba is a particularly popular fitness program right now. It blends Latin rhythms and dance steps with a fun filled and exciting fat burning workout. There’s also Soul Sweat if you prefer a more soulful style of dance and music. And of course any jazzercise or dance aerobic class is going to be good for your body and mind.
Strength training. Finally, you may be aware that muscle burns more calories than fat. This means if you add a strength training workout to your fitness routine you’re able to increase your fat burning results. One easy way to add strength training to your routine is to purchase and use a fitness ball. You can also lift weights. If those ideas don’t appeal to you consider rock climbing, yoga, Pilates, or boxing and martial arts.
If you want to burn fat fast, consider adding one of these fantastic fitness programs to your routine. The more energy you put into your fitness program, the more you’ll get out of it. Take a look at your perceived effort. If it’s less than a five, kick your effort up a notch. Enjoy the results.
Posted 10 months, 3 weeks ago at 3:35 pm. Add a comment
Even without equipment, you can lose weight and get in shape - if you just knew how to go about it.
Here are some ideas for those of you who need help but don’t want the hassle of a gym.
* Walking – Walking is one of the best overall exercises. When you walk, you work every muscle group of your body as well as your heart and lungs. Pumping your arms gets the heart rate and breathing up so that you begin to move from an aerobic phase to a fat-burning phase. As you feel more confident, you can speed up your program for added benefit. Do it with a friend to keep you both accountable and working harder.
* Running – This is a step up from walking. Running works the same muscle groups, only harder. Those who have run for a time say that they experience the “runner’s high.” It is the release of endorphins that spur you on to good feeling and a faster pace. Running clubs are everywhere and for a small fee, you can run in various places on different terrains with others and also enter races.
* Dumbbells – Tons of exercise videos on the market can walk you through the proper form of different exercises such as military presses, squats, lunges and deltoid lifts. For women who want to get toned, higher repetitions and smaller weights will help you achieve your goal.
* Exercise videos – We touched on this one a bit. With these DVDs and videos you can learn to master everything from Pilates to yoga to kickboxing, all from your home. They pay for themselves in no time and can be used no matter what the weather. You don’t have to leave the house, so all you have to worry about is your self-motivation.
Posted 1 year, 4 months ago at 2:31 pm. Add a comment
Product Recommendation: 
Mindless Eating: Why We Eat More Than We Think
Review by: ACHMom
Some would say we live to eat rather than eat to live. In Brian Wansink’s book, Mindless Eating: Why We Eat More Than We Think, he delves into the subliminal messages we receive on a daily basis that prods our conscious mind to consume food solely influenced by media hype, packaging, and gentle persuasion.
Here is a little excerpt about the author Brian Wansink:
“Brian Wansink is a Stanford Ph.D. and the director of the Cornell University Food and Brand Lab. He has spent a lifetime studying what we don’t notice: the hidden cues that determine how much and why people eat.
How does packaging influence how much we eat? Which movies make us eat faster? How does music or the color of the room influence how much we eat? How can we recognize the “hidden persuaders” used by restaurants and supermarkets to get us to mindlessly eat? What are the real reasons most diets are doomed to fail? And how can we use the “mindless margin” to lose–instead of gain–ten to twenty pounds in the coming year?”
Thus, no matter what your culture, food is visually enticing. In essence, we eat with our eyes.
In making the reader aware of why we eat and how much we eat, Wansink has offered clear insights into the reasons behind such behavior. The book focuses on multiple studies showing people who overeat because of their perceptions such as: the food is endless, or the food is expensive, or the food is healthier than other food choices.
This book also illustrates how various aspects of the environment influence eating behaviors while, at the same time, not allowing us to dismiss the fact that we are ultimately responsible for what and how much we eat.
Brian Wansink gives the reader ideas for making the environment work for, rather than against, weight loss goals. Moreover, he does it all with a sense of humor, which makes the book very entertaining.
This unique look into the mind is an important step in helping people not only understand the reasons why they eat, but may actually help them control their eating habits and lose weight.
Consider this analogy: Smokers, when talking on the telephone or drinking a cup of coffee, almost always light up. For some, they do not actually realize they are doing it; it is a habit they play out day after day. The same can be said about our eating habits as well. We grab a bag of chips when watching a football game, not because we are hungry but because it satisfies a need.
This fascinating book delves into the whys and wherefores of eating. Check it out and you too may discover that eating has nothing to do with hunger.
Here’s a description from Borders.com:
“A noted food psychologist shows why we may not realize how much we are eating. Using ingenious, fun, and sometimes downright fiendishly clever experiment, Wansink takes readers on a fascinating tour of the secret dynamics behind dietary habits.”
Learn more about
Mindless Eating: Why We Eat More Than We Think
Posted 1 year, 5 months ago at 1:50 pm. Add a comment
The best weight loss program is one that allows you to lose weight in a sustainable healthy way. And that kind of a program can take some time.
Taking the “long view” is essential for starting a diet, but it’s tremendously motivating to lose a few pounds right away. When you immediately start to see results, it can be a signal to your mind and body that you are serious about getting to a healthy weight. And you might be more likely to stick to your diet over the long term.
Here are 6 easy ways to jump start your diet.
Quick Start Your Diet
* Drink plenty of water – Water gives the body an internal shower. It also nourishes the cells and can help you to feel full before meals so you don’t eat as much. Nutritionists recommend at least eight glasses a day.
* Clean out the pantry – There is no specific day of the week to start your weight-loss program, but you don’t want to sabotage yourself. Before you do anything, remove all of the unhealthy foods from your kitchen. You can’t be tempted to overeat or mindlessly eat something that is not good for you if it is not around.
* Read up on weight loss and food – Weight loss is a hot topic and hundreds of books and articles have been written about it. There is so much information that it can be hard to know where to start. Start with MyPyramid.gov. It will tell you about the different types of foods that make up a healthy diet and give examples of each.
* Eat meals and snacks – Most people have a hard time sticking to a weight-loss program because they feel starved. But when you eat a healthy bit of food every three hours, your body doesn’t have time to get hungry. And, your metabolism speeds up. Consume small meals throughout the day that are similar in calorie make-up.
* Chew slowly – In this fast-paced world, we are always in a hurry to get somewhere. That often means wolfing down our food as if someone were after us. Take your time and chew each bite completely. You may soon discover that you weren’t as hungry as you first thought.
* Cook more – When you take the time to prepare meals, you’ll have a better idea of what is in your food. There are no preservatives and colorings because you made it yourself. Choose whole natural foods like fruits and fresh vegetables. Package your leftovers in small portions to be eaten for lunch or even dinner the next day.
When you start your diet with a quick jump-start, you’ll be more motivated to continue. Those fast results will get you through the weeks and months ahead until you reach your goal.
And then, the key to healthy weight loss, is to stay patient and take it one day at a time.
Here are links to coupons for great weight loss programs to help you get started on your weight loss quickly.
Posted 1 year, 6 months ago at 8:40 am. Add a comment
There has been so much literature on the news and in the papers about carbohydrates. Some say they are bad, some say they are good, but all they are really doing is confusing us all.
What is the truth about carbs and how does it affect the brain?
Have you ever felt sluggish, foggy-headed, confused or irritable? All of these conditions can be attributed to a brain that doesn’t have enough power to work well. Brain power is not just important to do school work or your job, but also to help your body to function as it should. After all, the brain controls much of the functioning of the human body.
So, here are a few facts to digest. The body uses carbohydrates for fuel. The brain needs a lot of fuel. Actually, it needs about twice as much energy as the rest of your body. That energy comes from carbs being used to maintain certain levels of glucose in the blood. It is the glucose that is used by the body as fuel.
So, where do these carbs come from? They come from food sources. You get carbs from whole grains, a variety of vegetables and anything made from grains.
You can get carbs from a candy bar and also from a plate of leafy green vegetables, but they won’t necessarily function the same way in the body. Simple carbs are like the sugars found in sweet snacks. These carbs are rapidly absorbed by the body, which leads to a spike in your blood sugar.
We’ve all experienced such a spike. For about an hour you feel like the Bionic Man but afterwards, you are moving slower than a turtle. To get more energy you eat more sweets and then the cycle begins again.
When you get your carbs from healthier food sources like green vegetables and whole grains, you are eating complex carbohydrates. This includes your whole grains and fruits and vegetables. These carbohydrates are broken down over time, keeping your glucose levels steady so the body gets a constant supply of energy throughout the day.
The way to break that cycle is by eating the right types of carbohydrates. Oh, yes, there are right and not-so-right types of carbs. One way that you can tell the difference is by the glycemic index. This measures the ability of a carbohydrate to affect the blood sugar. Carbs that are low on the glycemic index are complex carbs. Those that are higher are simple carbs that will cause major shifts in the blood sugar levels and your energy.
Many fad diets advocate high carb or low carb consumption. The fact of the matter is that if you don’t eat enough carbs in your daily diet, your body your body will start using muscle to create glucose and depleting the liver of its glycogen (broken down into glucose).
When the brain is deprived, you may feel lack of co-ordination, dizzy, tired and not in a good mood. Eat your carbohydrates every day, just make sure they are the best kind to keep your brain sharp as cheddar and the body is tiptop shape.
When you are choosing a weight loss program, make sure to choose one that allows you to eat a healthy, balanced diet. Here is our favorite for healthy, sustainable weight loss (discounts, too)!
Posted 1 year, 9 months ago at 11:31 am. Add a comment
There are tons of diets out on the market. Unfortunately, not all of them are good for you.
You can avoid the emotional roller coaster that comes with fad diets by learning how to spot one.
What is a fad diet?
Fad diets are those that crop up from year to year and make promises that no diet can keep. You might think that since there are testimonials and seemingly reputable people discussing these diets, they must be okay. That is not true. Many of these diets are harmful.
How do you spot a fad diet? Here are some of the characteristics:
Outrageous promises – Have you read the ads that say you can lose ten pounds a week? This is not only untrue but can be unhealthy and dangerous. Most of that weight will be water weight and you will gain it back as soon as you start to eat properly again. The safe amount of weight to lose each week is one to two pounds.
Cuts out certain food groups – Each food group has something to offer or it wouldn’t be mentioned in the food pyramid. Even fats are needed to build cellular membranes, insulate nerves and cushion the muscles, joints and organs of the body. If any diet discounts a certain group of food, pass it by.
Cuts calories to the bare minimum – You have to eat at least 1,000 calories a day in order for the body to sustain its systems. This doesn’t include the energy you will expend during your daily activities. Adults need at least 1,200 calories a day, and, if you are exercising, you can probably add a few more. Without enough food, you will become hungry all the time, irritable and tired.
Lack of exercise – Losing weight or maintaining a healthy weight is a function of both diet and exercise. Any exercise program that downplays the role of exercise in your daily regimen is not balanced. These are the ones that probably advocate the extreme cutting of calories to lose weight.
Food combining – Some diet programs advocate eating certain foods in combination in order to lose weight faster. What helps you to lose weight is eating foods in correct proportions and avoiding excess bad fats and empty sugary snacks.
Liquid diets – These are among the unhealthiest diets you can find. A liquid diet will not provide the sustenance you need to make it through the day. When the body doesn’t have enough vitamins, minerals and building blocks (protein, fats and carbohydrates) to function, it robs it from your bones, muscles and organs. While you may lose weight you are unhealthier than you were before.
Learn about our favorite no-fad diet here.
Posted 1 year, 10 months ago at 10:37 am. Add a comment
There are some aspects of our body types that we have little or no control over. Our basic body shapes and the way we carry our weight are, to a certain extent, genetic. Our natural metabolism rates are also somewhat dependent on genetics. But for the most part, it’s the choices we make that determine how fat or thin we are.
Psychology has a lot more to do with how much we weigh that most people realize. Our subconscious plays a role in how much we eat, whether and how much we exercise, and what weight range we deem as acceptable for ourselves. When it is discovered that someone is anorexic or bulimic, it’s apparent that the problem goes deeper than eating habits. But what many of us fail to see is that the same thing applies to those who are overweight.
There are infinitely many reasons that a person may feel compelled to overeat. Here are a few general ones.
* Some people overeat as a way of making up for something that is missing in their lives. This need often goes back to childhood, but it can also spring from more recent events. For instance, someone who has recently divorced might overeat to compensate for the lack of a partner or to soothe themselves in the face of a new set of stressors.
* Those who have been or are currently being abused may overeat. In the case of sexual abuse, the victim might overeat to make herself less attractive as a means of preventing future abuse. Victims of other types of abuse may overeat in an effort to comfort themselves. These patterns often continue long after the abuse is over.
* Overeating is sometimes a reaction to stress. Instead of facing the sources of stress head-on, some people eat to take their minds off of them. This only works temporarily, however, and when the stressor resurfaces, the cycle continues.
Healthy Mind, Healthy Body
Those who are overweight are rarely that way because they want to be. They often try diets, medications, exercise programs and alternative treatments, only to fail. But if they were to work on the underlying issues before attempting to change what’s on the outside, they would have a better chance of success.
The psychological problems behind obesity have a way of setting us up to fail at losing weight. They are often accompanied by low self-esteem, which is notorious for thwarting weight-loss efforts. Even if we give it our best shot, a lasting reduction in weight does not happen overnight.
However, low self-esteem can lead us to believe that lack of quick results means that we’re incapable of succeeding, so we give up too quickly. And even if we do manage to lose the extra weight, if the psychological problems are still there when we go off the diet, the weight will reappear.
Getting treatment for psychological problems is essential if we want to stop destructive behaviors such as overeating. By improving our state of mind, we give ourselves the foundation we need to make lifestyle changes that will help us achieve a healthier weight. If you feel like your weight problem might have some kind psychological basis, it might be time to ask for professional help.
Posted 2 years ago at 2:17 pm. Add a comment
