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Weight Loss Exercise

Small Changes Make a Big Difference




Small Changes Make a Big Difference

First Step to Big Change

When you are trying to get motivated to get something done then the best place to start is with something small that you can build on. A great part of motivation is the small step that you need to do to get forward momentum and once you have that you are unstoppable, but how to make that first step?

First Step to Big Change

Well there are many ways to make that first step, Leo at Zen Habits says that you should just do the minimum possible, like 2 minutes of exercise. Another thing you can do is decide that you will drink 2 cups of water first thing in the morning, or eat a healthy breakfast of Oatmeal and a banana. You can decide to park in the furthest lot at work or get off a train one stop early.

The fact is you do not have to do all of these things just do one today and again tomorrow and then without saying anything to your resistant brain do one more of these things the next day, you now have two and the momentum is there. Three weeks from now you have turned you life around with a bunch of little changes that you would not even think are possible today.

This is the best way to start this one step at a time process. Do not even look at goals for this one just get ideas and write them down and then take the easiest one and do it today. Lets say you want to improve your health. You can probably come up with 50 things along the lines of stretch while watching TV tonight, or one of the above. If you want to spend less money you could think of a great dinner for tonight and make a little bit too much and have it for leftovers tomorrow, I love leftovers.

Example – How to be more Outgoing

If you want to be more outgoing and are afraid then maybe just make it a task to go out and get a latte tonight and sit in the coffee place for 10 minutes before you leave with your coffee in hand, or sit in a crowded dog park bouncing a ball (the dogs will follow the ball and the owners will follow the dog).

The fact is that just getting out there and making small changes is the only way to any goal. If you wanted to lose 100 pounds or do the Hawaii Ironman Triathalon there is no way that you could just start hard core training, you would have to start with small steps and work up. The human mind resists change so if you trick it with these small changes you will be successful before you brain figures out that you are changing.

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8 Simple Steps to Lose Weight

Everyone is looking for the Steps to lose weight. It is a well-known fact that diets are not effective for permanent weight loss. Fad diets may help you lose weight initially but when you reach your ideal weight and end your diet, the pounds you lost often come back with a vengeance. Losing weight takes discipline and hard work but it all boils down to how much you eat and how much you exercise.

There are simple steps you can take to lose weight. If you follow these steps to lose weight religiously, you’ll be able to achieve your goal and keep your body trim and toned.

Steps to Lose Weight

8 Simple Steps to Lose Weight

Steps to Lose Weight

1. Find time to exercise regularly – If you can, make it a point to workout every day. Walk, jog, bike or swim for at least 30 minutes a day. Get your heart rate going with cardio exercise and burn more calories. Strength training is also necessary to develop muscle mass and tone your body.

2. Be sure to eat a healthy breakfast – Never skip breakfast because it is the most important meal of the day. A good breakfast provides the nutrients and energy you need to get your work done all morning. It also jump starts your metabolism and helps you burn more calories throughout the day. Include protein and some amount of fat in your morning meal. You will feel full longer and avoid over-eating later in the day.

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3. Keep a record of everything you eat – A food journal helps you keep track of how much food you are actually eating. Studies show that people who record their caloric intake consume up to 15% less calories than people who don’t. At the very least, keeping track of your progress will help you stick to your weight loss program.

4. Plan your meals ahead of time – This simple step to lose weight can make or break your weight loss program. Having a meal plan ensures that you are able to consume only the amount of calories allotted for the day. If you have no idea what you’re going to eat for your next meal you’re likely to eat anything you can lay your hands on, and there’s no guarantee that it will be healthy and low-calorie.

5. Control food portions – Make sure you know how much is in one serving of a particular food. By controlling food portions, you will also control the number of calories you consume. This is a simple yet effective step to lose weight.

6. Cut out carbonated drinks and high-calorie beverages – Soft drinks contain a lot of sugar and can make you fat, so eliminate or reduce your intake of carbonated drinks. High-calorie beverages such as sweetened fruit juices, milkshakes, lattes and alcoholic drinks should also be avoided if you want to lose weight quickly.

7. Drink plenty of water – The body needs water for proper metabolism. Drink a glass of water before each meal to help you feel full more quickly and avoid eating too much.

8. Eat wholesome and natural foods – Choose foods that are fresh and as close to their natural state as possible. Eat plenty of fresh fruits and vegetables, whole grains, lean meats, beans, nuts and seeds. Foods that are unprocessed contain more nutrients and fiber to fill you up without adding too many calories to your diet, thus helping you to lose weight.

Following these steps to lose weight will help you to lose weight consistently and easily.

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Weight Loss Exercise

Healthy Lunch Recipes

What is the problem with healthy lunch recipes. Breakfast and dinner get all the attention but lunch never seems to on the TV shows. Although people often take the time to make sure they have a healthy breakfast and go home to an equally nutritious dinner, they sometimes neglect to plan for a healthy lunch.

Healthy Lunch Recipes

Healthy Lunch Recipes

Healthy Lunch Recipes

When it’s time for lunch and your body is craving for food you may take the easy way out and resort to the most easily available food, that is, fast food that’s high in saturated fat, carbohydrates, and salt. To avoid sabotaging your own healthy diet plan, it’s a good idea to have some healthy lunch recipes that you can quickly whip up and bring to work.

Preparing your own lunch saves money and ensures that your meal is healthy and tasty. There are many healthy lunch recipes that you can take to the office, to school, or wherever you need to go. You’ll never run out of lunch ideas because there are hundreds of lunch recipes for kids and adults that are easy to prepare, pack, and take with you.

Healthy Lunch Tips

  • When looking for healthy lunch recipes, make sure you have a balanced lunch which includes lean meats or low-fat proteins, complex carbohydrates, fiber, whole grains, beans, and nuts. Include fruits and vegetables for their vitamins and minerals. Make sure your lunch contains all the essential nutrients your body needs.
  • Sandwiches make a healthy lunch, especially if you use a variety of whole grain bread, pita and wraps. Fill your sandwiches with tuna, cheese, skinless chicken breast, lean meats, or sliced hard-boiled eggs. You can also make vegetarian sandwiches or wraps and stuff them with salad greens, bean sprouts, sliced cucumbers, onions, tomatoes, fresh basil, etc.

Healthy Lunch Pizza

Try this delicious, pizza-inspired wrap. Kids and adults love this healthy lunch recipe.

  • 8-inch whole-wheat flour tortilla
  • 2 tablespoons prepared pizza sauce
  • 12 leaves baby spinach
  • 3 tablespoons shredded mozzarella

Place the tortilla on a plate. Spread pizza sauce over it. Arrange spinach leaves on top and sprinkle with cheese. Microwave on high until the cheese begins to melt (about 45 seconds). Roll up the tortilla and let cool for 10 minutes before slicing, if desired.

Here’s another quick and easy lunch idea. To make a Dill Egg Sandwich, combine 1 tbsp. low-fat cream cheese, 1 tsp. whole-grain mustard, and 1/2 tsp. chopped fresh dill. Spread the mixture over 2 slices of toasted whole grain rye bread. Top with sliced hard boiled egg and tomato, salt and pepper. Cover with another slice of bread. Your delicious and healthy lunch sandwich is ready.

So please take this to heart. There are a lot of choices when it comes to lunch and stocking up on a few healthy lunch recipes will keep you richer and healthier