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Weight Loss Exercise

Get Proof of Your Progress



Sometimes you may feel that you’re not making any progress at all with your fitness program ? like a gerbil spinning on its wheel ? going nowhere. But there are ways to track your weight loss and fitness targets that will provide the incentive you need to keep on keeping on until you reach your goals.

During your fitness quest, you’ll want to weigh yourself once a month rather than daily or weekly. This strategy gives your body a chance to react to the weeks of effort you’ve given. It also keeps you from becoming discouraged if your happen to see a minuscule weight loss on the scale.

Another way to track your weight loss progress is to take your measurements. Sometimes the scale doesn’t reflect the inches you’re losing and taking measurements will reassure you that you’re making some progress.

When you measure yourself, do so without clothing or clothing that fits tight to your skin (such as leotards). There are numerous measurement charts online that provide instructions on how to accurately take your measurements and that will track your progress in inches to your desired goal. You should measure yourself once a week or once a month.

You can also track your fitness progress by measuring your body fat percentage. This method can provide help you realize how much fat you need to lose to reach the desired fitness goal. Body fat should measure from 25 to 31% for women and 18 to 25% for men.

There are a number of ways to measure body fat, including hydrostatic weighing, calipers, DEXA and bioelectrical impedance scales. But a simpler way to measure body fat is to access an online calculator that uses skin fold or tape measurements. If you belong to a health or fitness club, be sure to ask if they offer any of these methods to measure body fat percentages.

A great motivational tool to be your skinniest best is to actually see yourself thinner via a digitally enhanced photo (before and after). This method will cost you, but if you have trouble picturing yourself thin, it could be a powerful incentive to keep up with your diet and exercise program.

There are several online sites where you can obtain a digitally-adjusted photo of yourself. You simply send them a full body photo, they slim you down digitally and send the enhanced photo back to you by email.

Print them out and post them on your refrigerator door and mirrors to give you a mental reality of what you can be at the end of your quest ? a new and thinner you.

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Weight Loss Exercise

Learn How to Fast Safely





Fasting isn’t something you should try without much thought and preparation. For most people, fasting is an incredible experience that helps you feel renewed and rewarded. For others, fasting is fraught with untamed cravings, headaches and feelings of failure because they couldn’t see it to the end. Learning how to fast safely is all about choosing the plan that’s right for you and your lifestyle.

There are so many available fasting plans ? and you’re sure to find one that suits you and that you reap huge rewards from. Any fasting program you choose should begin by deciding what your motivation is for fasting. It could be that you want to begin a weight loss program on a clean slate, cleanse your body for health reasons or for spiritual reasons. Find a fasting plan that fits what you’re trying to achieve to make sure you won’t be disappointed at the end.

Then, check with your doctor to make sure that your body is ready and able to handle the particular fast you chose. Ask him or her for tips you can use to ensure that you realize everything from the fast that you’ve envisioned.

There are a few items you need to invest in to get the most from any fasting plan you choose. First, you should purchase a juicer rather than choosing from juices at the supermarket. Fresh, rather than pasteurized juice is a better fit for fasting. Sometimes they’re difficult to locate, but if you can buy organically grown fruits and vegetables rather than those available at most supermarkets, do so. They may cost a little more, but the quality is worth the cost. When you purchase teas, choose only from the wide variety of organically grown, herbal teas.

While it’s okay and even recommended to exercise during your fast, it should be limited to non-stressful or low aerobic movements. Walking or stretching exercises are best during the fast ? but take it easy. If you don’t feel like exerting yourself ? don’t. Fasting is different for everyone. Some people are energized and others feel lethargic.

When the fast is over, be aware that your body has just gone through a major renewing and rejuvenating experience. The thing you don’t want to do is begin eating foods high in carbohydrates, sugars, additives or drinking alcohol, carbonated beverages and dairy products such as milk. If you do indulge in these foods and drinks immediately following the fast, you may experience bad reactions such as stomach and other digestive problems.


Fasting should be the first step you take in developing a healthier lifestyle. When you learn how to fast in a safe manner, you’ll end the fast with feelings of self-esteem (after all, you’ve just completed a process that involves depriving yourself of one of life’s main comforts and necessities to achieve a goal) and pride for what you’ve accomplished.



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General Weight Loss Tips

Feeling Normal

I had my first taste of what a normal day of eating could be like for me in the future. Yesterday was one of those days that had “balance” written all over it. And the elation I feel over something so simple, is hard to explain.

Balance over making the right choices, not over indulging, eating what I wanted, stopping when I was full, passing on dessert and being okay about it all. It feels normal to me. Just like breathing or sleeping, I want the ability to not feel guilty, moving on and not being consumed. None of that “tomorrow I will be better” stuff.

Here’s what I mean…

Yesterday morning I woke up and had two eggs fried in a little olive oil. Followed with my usual glasses of ice water. I was full and satisfied until a little after noon. It was exactly what I wanted. Just eggs.

When I came home I fought a small urge to eat out, but knew I had food at home to eat. I threw together a delicious salad filled with lettuce, feta, a whole avocado, chicken, salsa and onions. It was amazing, healthy, and cheap. I was also full.

When I got home around 4pm.  I was faintly hungry so I ate a few unsalted peanuts  to tide me over.

Knowing that I had friends coming over at 6:30 I threw together a quick goat cheese dip served with Mary’s Gone wheat free crackers. I ate a couple for quality control and out of hunger.

My friends arrived with a delicious array of food. I had a small slice of spanakopita made with kale, a lemon/poppy savory cheese muffin, a couple of wheat free crackers with goat cheese and habanero jelly. It was all delicious. I was hungry. I didn’t have dessert. I didn’t feel guilty for eating when I was genuinely hungry. And I didn’t mindlessly eat at the table or once everyone was gone. I didn’t even want to.

This on a day when I was slightly sleep deprived. Woke up at 5am to work. Then worked straight all day. But, I could handle my stress. The day didn’t gobble me up like I think they sometimes do. I didn’t feel a need to turn to food because I had a long day. And it’s weird to say that.

I calculated my calories for the day and was at around 1,400. Not bad. I also didn’t have the feeling of “well, I screwed up. Let’s eat!” that I normally default to. There was a brief concern that the dessert would be left with me, and I had a back up plan. I honestly didn’t want to eat it, I didn’t want to grogginess that comes with it.

I know all of this inner thought seems a little much for someone who doesn’t know what I’m talking about. And while I won’t be eating flour and sugar today because I did yesterday. It was nice to  have my first taste of what it will be like to have days like that. To feel the balance. Normal. Not out of control. But I don’t totally trust it yet. Knowing when to stop.

I couldn’t help but think  that this is how people do it. This is how they stay thin, lose weight, maintain…you get my point. It was a matter of playing my cards in a different way. It wasn’t all or nothing. It was a little of this and none of that and moving on.

And the weight is steadily coming off. I’m now down 9 pounds and it’s motivating me. Feeling good is motivating me even more. Knowing what the alternative is, is no longer appealing. The minutes of satisfaction from eating sweets and over eating does not make up for the hours of misery it causes. The bloat, the foggy head, the sickness. Not to mention all the stress that being obese causes in my life.

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