Are you on the diet yo yo?

You know the feeling, you lose a few pounds and then gain them back the next week because you can’t stick to the strict regimented diet, diet tip, . If you’re having trouble losing weight, you’re not alone. While it’s possible for you to lose weight quickly, you also need to keep in mind that you don’t want to lose more than 1 or 2 pounds per week, anything, diet tip, more than that can be unhealthy.

Of course, if you happen to lose five or ten pounds in a week, then that means your body is flushing out extra water weight and probably some toxins.

However, don’t count on this happening every week.

Keep in mind that while the cabbage diet may cause you to drop weight quickly, you’ll gain those pounds back, and then some, because there’s no way you can sustain yourself eating only cabbage for more than a few days. Let’s get real.

The truth is that every time you starve your body, it will go into defense mode and store each and every calorie you consume for survival. So, when you give in and eat that big, juicy burger with large fries and a coke, your body will hold onto those calories for dear life, after all, you just tried to starve yourself to death - that’s the way your metabolism works, like it or not.

Be smart about your weight loss plan and you’ll see the results you want.

Here are some tips that can help you to lose a reasonable amount of weight quickly:

Eat a Good Breakfast

Did you know that you can burn 5% more calories when you eat breakfast in the morning?

That’s right. Your body is a wonderful machine that thrives on fuel, just like cars do. When you give it fuel in the morning, your metabolism will run at optimal speed, which then burns up more calories.

Throw Out Your Junk Food

Go through your cupboards and throw out all of those fatty snacks that you love so much.

You can’t afford to have this stuff hanging around always tempting you to cheat.

After you’ve gotten rid of the unhealthy foods, replace them with healthy snacks that you’ll enjoy. Discover the wonderful flavor of fresh fruit again. Nuts and raisins are also a great snack food, as well as, dried fruit.

Wait until you feel hungry before your reach for a snack.

Put Out a Tip Jar

Make your own tip jar and put it somewhere safe. Every time you achieve one of your weight loss goals, put a dollar or two into your tip jar - or maybe even splurge and pay yourself five or ten dollars.

This is your reward money for doing a good job and sticking to your goals.
It’ll be fun once you’ve reached your desired weight and you can take your reward money and go shopping for something special.

Dance Around

If you love music, you can pop in a CD or put on your ipod and wiggle and jiggle your way through some fun exercise. Dancing is a great way to get your body moving and your circulation flowing again. Even if you can only do the two-step, moving from side to side is way better than just sitting on the couch for several hours.

I hope these tips will help you with your weight loss goals and I wish you much success in losing those extra pounds and keeping them off for good.

1000 calorie diet
Trying the 1000 calorie diet is only advisable for one week, due to your body entering starvation mode and conserving, diet tips, fat. Overdoing the 1000 calorie diet is, diet tips, counterproductive to your body so try to stay on it for only 1 week, diet tips, . After 1 week you will lose between 3-5 pounds. The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of weight loss and a good exercise program, diet tips, to begin with. After 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back, diet tips, to a not so severe diet, this will prevent your body’s metabolism from slowing down. Here is a simple 1000 calorie daily menu.
Breakfast

Going on a new diet usually ranks about as high as going to the dentist.

You know you need to do it. But you procrastinate because your past experiences have been so unpleasant. Even torturous.

But there’s one big difference between going to a dentist and going on a diet, diet tips, . The results from the dentist usually last.

So why don’t the results of a diet usually last?

Because you have to eat several times every day. So if the only way to keep the weight off is a diet that seems as torturous as a trip to the dentist, is it any surprise, diet tips, most of us fail repeatedly?

I believe you’ll have a greater chance for long-term, diet tips, success, diet tips, if you enjoy your weight loss program.

So here are my top 10 tips for choosing a successful diet plan:

1. You Have to Be Able to Live With Your Diet And Have a Life With It.

This is absolutely the most important tip.

If your, diet tips, diet seems like torture, if the food gives you no pleasure, if you’re making yourself and everyone around you miserable, then, diet tips, you’ll have trouble losing all the weight you want and keeping it off.

You have to make, diet tips, long-term changes in your eating habits to succeed with weight loss. So whatever you do to lose weight initially should be similar, diet tips, to how you keep, diet tips, it off.

That means you have to eat foods you enjoy. You have to be able to socialize at food-based events. You have to be able to enjoy life.

2. You Should Lose No More Than 2 Pounds a Week.

Sometimes, you may lose a little more at the beginning. But week-to-week, 2 pounds is enough. Anything more is unhealthy.

3. Your Diet Shouldn’t Be Extreme in Any Way.

Unless your doctor advises you otherwise, it’s unhealthy to eliminate entire food groups. A balanced diet provides vitamins and minerals to keep you strong, diet, diet tips, tips, .

So skip the diets with low-carb, all grapefruit, or whatever the latest fad is. Extreme diets usually don’t work. At least not for very long, diet tips, .

4. You Should Have Minimal or No Hunger.

If you’re losing only 1 or 2 pounds a week, you shouldn’t experience tremendous hunger. Not if you plan your meals and snacks correctly.

5. You Should Have Lots of Food Choices.

There’s no reason to restrict the kinds of food you eat week to week, diet tips, . I’ve never understood plans that say in Week 1, you can only eat these 10 foods. In Week 2, you can add another 5 foods. But if you gain weight, go back to Week 1.

If, diet tips, your diet doesn’t work with every food from Day One, it’s probably not going to work. Period.

6. You Should Be Able to Enjoy the Holidays.

If your diet doesn’t build in holiday eating, you’re going to do it anyway. You’ll just ruin your diet.

That’s why so many people start diets, diet tips, in January - after, diet tips, the holidays. Trouble is, the holidays always roll around later in the year. So you need to have a way to handle them.

7. Your Diet Has to Allow for Moments of Weakness.

Perfect diets are for perfect people. But there are no perfect people. So a perfect diet is destined to fail.

8. You Shouldn’t Have to Exercise with the Diet To Lose Weight.

I’m not saying you shouldn’t exercise. We all know exercise is healthy and it makes you feel good.

But the benefits of exercise, diet tips, should be a bonus. Not a necessary part of a diet plan.

After all, what if you become unable to exercise for some reason?

Or suppose you stop losing weight on your diet plan and you haven’t, diet tips, reached a reasonable target weight. If the only way to start losing again is to exercise more, then the diet’s not working.

9. You Should Get All the Information, diet tips, You Need When You Start the Diet.

If someone sells you a diet and you have to go back week after week to get more information, they’re, diet tips, just trying to make money off of you. There’s no reason why Week 1 should be substantially different from, diet tips, Week 9.

And when you pay your money, you should know what the entire diet system, diet tips, is about. How else can you evaluate if it’s going to work for you?

10. You Should Control the Diet.

The diet shouldn’t control you. By this, I mean that your diet should meet your needs, diet tips, and wants.

Strict rules just increase your chance of failure.

For example, if you like to snack in the evening, but your diet eliminates eating after 7PM, how are you most likely to fail on your diet?

That’s right. By snacking in the evening.

But everyone has different needs and wants. So you have to be able to customize a diet to meet yours. Then you’re more likely to succeed.

And of course, before starting any weight loss program, you should see your doctor to make sure your diet is right for you.

In general, fast weight loss is not healthy. The faster, diet tips, you lose weight, the faster you’ll gain it back. Here are the top 5 reasons fast weight loss plans are not healthy…

Diet fast and lose muscle not fat.
Diet, diet tips, fast and lose water not fat.
Diet fast and cause diet shock. What is diet shock?
Diet fast and make no lifestyle changes.
Diet fast and fail at long term weight loss.
Fast, diet tips, weight loss impacts your dieting efforts in so many negative ways, it’s hard to imagine how any fast dieting attempts could produce healthy results.
The only thing I can think of, diet tips, is to use a lower goal for your weight loss. At a 5% weight reduction, your health improves, diet shock is minimized, and it’s fast.
So, if planned, diet tips, properly, you can lose weight fast, in shorter time periods focusing on 5% reductions in total body weight.
At first, you will lose mostly muscle and water. But as you progress through each period, more and more fat will burn and less muscle. The way I see it, no matter how many fast, diet tips, weight loss warnings we write, diet tips, about, many of you will try the next one that hits the market. Instead of fighting, I want to work with you and provide you the healthiest yet fastest way to lose weight.
The Healthiest Fast Weight Loss Plan
Slow and consistent, a healthy, diet tips, weight loss plan delivers small successes, diet tips, everyday, building momentum along the way, peaking at the point in time when you reach you’re goal. This, diet tips, is key to dieting success.
Most dieters do the opposite…they experience fast weight loss early, their momentum peaks mid-way, and by the end of the diet, they are completely deflated. With no energy left to carry them, diet tips, into the next stage of weight loss — weight gain prevention — most dieters give up at this point.
My fast weight loss plan avoids the deflation and lack of motivation at the end of the diet because it evenly spreads the weight loss over 6 weeks. When do most dieters lose the most weight? Weeks 1-3. On my plan?, diet tips, Weeks 2-5.
No, these results are not from a good rigorous clinical study. Instead, they are my own observation of several patients I follow in Dallas.
Healthy Fast Weight Loss Steps

Week One, Part One — drink a protein shake supplement everyday. Do not change anything else. Drink a protein shake that’s, diet tips, a 50:50 mix of whey to casein proteins. The best time to drink the shake depends on your physical activities.
Since most bodybuilders know what to do, I suggest for the rest of us, a protein shake between breakfast and lunch or between lunch and dinner. The time you choose depends on when you have the longest period of fasting. For me, it’s between lunch and dinner, so my shake comes around 3pm.
Week One, Part Two — Start an exercise program, with the first week involving nothing but stretching major muscle groups. Stretching increases the tonal stimulation to muscles (tone) causing them to burn more calories at rest. Plus it protects against injuries. The second week start some form of low impact aerobics…walking! Walk for 40 minutes everyday.
Week Two — Start dieting by replacing 1/2 of a meal with the same protein, diet tips, shake from last week, diet tips, . Do this for 1 week.
Week Three — Replace one whole meal, diet tips, with a protein shake. Change the mixture of the shake to 60% whey and 40% casein proteins. For most people, this comes out to about a 500 calorie reduction.
Week Four — Reduce caloric intake by another, diet tips, 250 calories. I suggest adding a second protein shake, made up of the same 60:40 mix and use it to replace 1/2 of a another meal.
Record the amount of weight you’re losing. Never let it reach a rate of more than 4 pounds per week (that’s double what I normally recommend).
Week Five — Repeat week four.
Week Six — Add back the last 250 calories you dropped and stop, diet tips, drinking the second shake.
End Result — 12 to 18 pounds of average weight loss. The exact amount depends on many factors including exercise.
Fast Weight Loss Summary
Don’t do it. Fast weight loss inevitably will lead to future weight gain. Just don’t do it. But, if you do, at least follow my steps, the healthiest, diet tips, steps to fast weight loss.
To Healthy Living!
Michael A. Smith, MD

Chief Medical Consultant

Diet Basics
Dr. Smith is the Chief Medical Consultant for the Diet Basics Website. His medical experience includes Radiology, Internal Medicine, and Preventative, diet tips, Medicine. He trained at the University, diet tips, of Texas, Southwestern Medical School for all post-graduate years, 7 in total. His most memorable experience was training under Drs. Michael Brown and Joseph Goldstein, the Nobel Laureates in Medicine for their pioneering work in fat, diet tips, and cholesterol metabolism. Please visit Dr Smith’s website at, Diet Basics.

There is a new era in weight loss and it is supported, diet tips, by mounds of research and proven through countless real life case studies. This article explains to you how overeating one day a week and dieting the other six actually increases your weight loss. There is a problem with traditional dieting methods. If you have been on a diet before you have probably tried to keep your calories low. It seemed to make sense right? If you want to lose, diet tips, weight then you must eat fewer calories. Well,, diet tips, as it turns out it’s not quite that simple. You see there is a problem. When you go on a diet, diet tips, and restrict your calories your body sends out a red flag thanks to a little hormone called leptin. It is leptin’s job to report your nutritional status, diet tips, to your brain. So when you go on a diet and eat far less than you “normally” do leptin sends, diet tips, , diet tips, out its red flag telling your brain you are semi-starved and not eating enough food. The brain in turn sends out an order to slam the brakes on your metabolism so you don’t burn up all of your stored energy (the stuff, diet tips, you call FAT). Not only that but it also creates an internal environment that makes it easier for your body to store fat. So when you go on a diet wanting to lose a few pounds you are actually sending the opposite message to your body and it does everything it can to save your fat. Ugh. Okay, enough on the problem, after all this article promised to tell you how overeating one day a week can speed up your weight loss so I will, diet tips, get to that now. Let’s look at this logically, you now know that your metabolism takes a nosedive when you reduce your calories., diet tips, In fact it can drop as much as 50% in just one week. But it doesn’t take that long for your metabolism to rebound, in fact research has shown that it only takes about a day. And how do you rebound your metabolism? By taking one day out of your dieting, diet tips, week to eat high calorie, diet tips, foods. Yes, I mean pizza, ice cream, wings, cookies, whatever your favorite food, you can have it. This tells leptin that all is well, there is no starvation and consequently your metabolism is put back into high gear and when you reduce your calories the rest of the week you are getting the benefit of a fully functioning fat burning internal engine, diet tips, . Strategic cheating is a realistic way for you to stick with a weight loss program and you will experience a greater net weight loss week after week (kiss weight loss plateaus good bye). I hope you see the logic in this method and how overeating one day a week actually speeds up your metabolism and weight loss.

If you are completely frustrated because you, diet tips, can’t stick with a diet long enough to see results then what you are lacking is not willpower, it is motivation. Starting a diet is easy, it, diet tips, can even feel exciting at the beginning because weight generally drops quickly the first week. The problems begin in the second week when, diet tips, weight loss slows and boredom sets in. At this time it is easy for anyone to throw in the towel and give up. What you need is a way to keep spiking your motivation. Dieting motivation is simply, diet tips, finding, diet tips, ways to drive the change process. In order to stay motivated you must have, diet tips, three things in place: You must be in a contact with others who inspire you to do or be more; you must have a clear plan with multiple “winning points”; and you must be willing to change the way you think about dieting and weight loss, diet tips, . Let’s take a closer look, diet tips, at these three diet motivators. Work with Others: Dieting is a challenge both physically, diet, diet tips, tips, and mentally but, diet tips, you, diet tips, will find your success soars when you face this challenge with others who share your ambition. A group or mentor, diet tips, inspires hope and strength and by meeting with them on a regular basis you stay motivated to continue working. Design a Plan with Multiple Winning Points: Too often weight loss is a knee-jerk reaction. Your pants are too tight or you know swim suit season is around the corner and you jump into a diet without a clear plan. A well thought out plan has multiple winning points built in. Winning points are ways of measuring your progress. Too often we use only the bathroom scale to measure our success. A good plan has you set up multiple baseline readings such as body measurements, body fat%, clothing size and weight. This way when the scale stops moving you can still see progress and you always feel like a winner. You might also want to have behavioral goals in place for additional winning points: for instance you might set a goal to walk 45 minutes — 5 days a week by the end of your third week of dieting. When you hit it you have another winning point to celebrate. This gives you a steady flow of motivation. Clean Up Your Thoughts You can’t change a habit without changing the thoughts and beliefs that drive it. For example, if you decide to give up chocolate so you can lose weight but deep down inside you belief, diet tips, chocolate helps you cope with stress, then you will not be able to break your chocolate habit. Your thoughts directly influence your habits and behaviors. If you clean up your thoughts while you clean up your diet you will prevent self-sabotage and find it easier to stay motivated. Motivation is the key to sticking to a diet long enough to reach your goal. Work with a group or mentor that inspires you and fills you will hope; create a plan with multiple winning points; and keep your thoughts focused on the positive, diet tips, results you will get from your dieting efforts and you will find motivation that lasts.

I am going to share a great way you can avoid the dreaded weight loss slow down by showing you how to add a planned and strategically placed cheat day into your, diet tips, dieting week. This is a high calorie day that can contain any of your favorite foods, diet tips, and it speeds your weight loss because it boosts your metabolism. If you can spare just 2 minutes to read this article, diet tips, you will, diet tips, discover what researchers and many real life dieter already see as the new and improved way to lose weight.

Weight, diet tips, Loss Slow Down

When you go on a diet you cannot avoid lowering your calorie intake, this is a basic truth of weight loss. However, when, diet tips, you keep your calories low for too long your body starts to worry that you are going into starvation and it reacts by shutting down your fat-burning metabolism which of course slows or stops your fat loss.

The old advice used to be to cut your calorie intake even more but this just slowed your metabolism, diet tips, more and besides that, it was no way to live and most people would give up.

The new approach is to go ahead and keep your calories low for 6 days of the week and then on day 7 your boost your calories by, well…cheating. Feel free to have pizza, chocolate, soda, whatever you crave on this day.

Now before you click off this article thinking there is no, diet tips, way this could work let me reassure you that this is not some scheme, this concept has been heavily researched and it has been in use in the real world for well over 10 years - it works!

To start yourself off you will want your cheat day to, diet tips, be a 25 - 50% increase over your typical calorie intake. For instance, if you typically eat 1,600 calories increase that to 2,000 - 2,400 for the day.

You will notice that your body retains water after this day but this, diet tips, is easily flushed out because your metabolism comes back strongly and by the end of each week that you do this you will notice that your weight comes off faster then if you had just suffered on a low calorie diet.

I strongly encourage you, diet tips, to try this or learn more with the links below so you can avoid the unnecessary weight loss slow down.

People are looking for the easiest way to lose weight all the time but home many of them are really applying what they find, this is the real, diet tips, question and this is my first tip for you all: looking at the diet plans will never get you anywhere, you should apply them for a reasonable period of time and then you will be able to see some results. Be patient and reasonable Let me tell you all this. People, diet tips, are always in a hurry, they want to start a weight loss diet today and start seeing results by tomorrow morning. This, diet tips, impossible, do not rush to the scale or you will be frustrated and will never continue, diet tips, a diet plan in your whole life. My advice to you is to choose the right diet plan and stick to it for a week and then check your weight and see the difference. Resist, diet tips, your desire, diet tips, to check your weight during that week by telling yourself

All Diets Are Based on the Same Premise:,, diet tips, diet tips, Eat Less Calories and You’ll Lose Weight
Diets come in all sizes and flavors and all tend to rely on the formula of less calories, despite their claims to the contrary. The Peanut butter diet is low calorie with some peanut butter at every meal. The Cabbage, diet tips, Soup diet is unlimited amounts of cabbage soup but, diet tips, how much cabbage soup can you really have before you’re sick of it, meaning you’ll eat less calories? The Atkins Diet,, diet tips, SouthBeach, diet tips, diet even Weight Watchers all are based on the idea that, diet tips, you’ll consume less calories than your body requires, hence you’ll lose weight. No one at Atkins estimated people would eat two pounds of cheese and a pound of bacon every day, yet some people do just that and then are alarmed when their weight loss stalls.
My present diet includes, diet tips, a small piece of chocolate cake and a quarter pint of Haagen Daz most every night
You can design, diet tips, a diet around any food you want. Like cheesecake? How about the Cheesecake Diet, three very low calorie meals a day plus a tiny sliver of cheesecake equals the Cheesecake Diet. Love french fries? Here’s the French Fry Diet: Eat three very low calorie, diet tips, meals a day, with, diet tips, a small order of fries to go, and you’ve got The French Fries Diet. The chosen focus food is whatever the diet developer, diet tips, wanted, in a scaled back portion so as, diet tips, to provide the common suggested amounts of from 1200 to 1600 calories a day. The fewer calories you have, the faster the initial weight loss; at least that is the expected outcome. Remember the liquid protein fasts (Oprah used, diet tips, this the first time she reached size 10)? Liquid Protein Fasts were once very popular, diet tips, until a few people died, and that put a damper on them in a hurry.
The sad truth is we want to believe the lies of the diet purveyors so badly we’ll try anything which is why the diet industry is a multi billion dollar industry. If these diets worked such as The Zone, the Perricone Prescription, Life Choice (opposite of Atkins), the Negative Calorie Diet, etc. wouldn’t we slowly see the obesity rates fall, instead of watching them continue to rise?
Design Your Own Diet
A more reasonable approach of choosing foods you love, estimating how many calories would be reasonable for your body size and designed body weight, and then getting started is usually greeted with sneers and jeers. I’ve heard, “2,000 calories a day? I’ll blow up like a balloon!” No you won’t. You’ll lose weight, although slower than the other more drastic diets, wouldn’t you prefer to lose it permanently this time?
How can you lose weight eating 2,000 calories a day? Think about it. The typical adult female eats about 3,500 calories a day, whether you believe it or not. Our typical lady, Carol, eats at McDonalds every day for lunch, grabs a StarBucks Latte every morning on the way to work, drinks four cups of coffee with cream during the day, pops two donuts at breaks, and stops for take-out chicken for dinner. She “treats”, diet tips, herself to ice, diet tips, cream and half a package of Oreo’s for dessert. Let’s see how, diet tips, many calories that might be:
Typical Adult American Meal Plan:
Breakfast: Skipped, we’re watching our figure
Snack:, diet tips, StarBucks, diet tips, on way to work;, diet tips, Caffe Mocha with whole milk and whipped cream, venti (20 Oz) = 530 calories
Total Morning: 530
Lunch: McDonald’s Big-n-Tasty, diet tips, with Cheese; 540 calories
Super Sized Fries, diet tips, 610 calories
Super, diet tips, Sized Coke (20 Oz) 250 calories
Apple Pie - 265 calories
Total Lunch: 1665
Snack: Sugar free gum - 0
Daytime: 4 Cups Coffee with half-n-half - 160 calories (from the half-n-half)
Break:, diet tips,, diet tips, Donuts - glazed, two Krispy Kreme - 424
Snacks & Breaks: 512
Dinner: Kentucky Fried Chicken Dinner
3-piece meal: Extra Crispy Drumstick, two Extra Crispy Thighs, Potato Wedges and Biscuit: 1,420 calories
Large Soft Drink (20 Oz): 250 calories
Small Dish Ice Cream (1 Cup): 260 calories
Total Dinner: 1930
Evening Watching TV:
Oreos - 10 cookies (about 1/3 a package): 530 calories
Evening Snacks: 530
Grand Total: 5,167
You may think that’s ridiculous but I think it’s conservative. You maybe wouldn’t have had exactly this menu but the point is we’re eating far more calories than we realize.
If you cut back to 2,000 calories a day, you’d be eating far fewer calories and you’d likely lose a pound a week or more. If you don’t think that’s fast enough you’re probably going to remain overweight. Your body cannot add or subtract muscle and fat, diet tips, any faster. Faster weight loss is water loss and comes back as soon as you resume eating regular foods. Remember, losing it slowly, means losing it permanently. The mathematics are not precise. I lost 80 pounds in nine months which was actually 2.07 pounds per week.
Would You Be Happy if This, diet tips, Time Next Year You Were at Your Goal Weight?
If at the end of a year you’d taken off 100 pounds (or however much you needed to lose if less than 100 pounds), wouldn’t you be happy? The more weight you need to lose, the faster it comes off initially. It’s not what the scale says that matters though. What matters is do you feel better? Are, diet tips, you able to bend lower and even reach your toes perhaps? Can you get up from a sitting position easier? Is walking more pleasant, are your clothes feeling looser? These are the things that matter. Is your blood pressure back to normal?
Track what you eat for one week, meaning what you really eat. Don’t make an effort to eat better or less. That isn’t helpful for this exercise. You want to catch yourself being yourself. Get it down on paper, what you really eat on a regular basis. If you eat out you’re likely eating far more calories, diet tips, than you realize. We all,, diet tips, diet tips, wonder how it is we can’t lose weight, then we drink a 600 calorie coffee drink! Think about it.
Once you have your weekly eating routine on paper, you can take a look to see what changes you could make. For instance, by switching from a Caffe Mocha to a Caffe, diet tips, Latte two days a week you’d save 540 calories right there. Once you’re used to that change take it a step further and switch to a Caffe Latte every day and now you’re saving 1960 calories a week. One step further and switch to a Skinny Latte (non-fat milk instead of whole milk) and you save another 100 calories every day, meaning you’ve gone from an additional 3780 calories a week from your morning Starbucks to just 1120 calories a week, or a calorie savings of 2660. This is how you can keep your Starbucks habit, but make a small change and suddenly you’re not adding to the problem but you’re well on your way to losing that pound a week. The less fancy drink costs less too so you can put, diet tips, that money toward the new clothes you’ll be wanting soon.
Track Your Eating and You’ll Get a Better Idea of What’s Going on
For the next seven days write down everything you put in your mouth and start to get your eating patterns into view. I use a simple software program called the Food & Exercise Diary for Windows. Making an effort to write down my eating helps keep me on track, plus what I’ve eaten and how much I’ve exercised six months ago is still at my fingertips. That’s especially handy when you develop a routine that works for you because you can always go back and see what you did differently, if you catch yourself regaining weight a year later, diet tips, .
One of the best things I ever did was track my weight workouts and eating habits when I got in shape so many years ago. Now, to reproduce the results I can go, diet tips, back and see what I, diet tips, did before and do basically the same thing, diet tips, again. Learn from your successes, keep a journal. Then,, diet tips, don’t make the mistake of, diet tips, cutting back too severely because it’s simply not necessary. Just cut back around 500 calories a day and you’re on your way with much less trauma in the process.
Design a diet that fits your lifestyle and you’ve got a winning plan for the rest of your life.
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.

Diet TipsExperience
the Benefits, diet tips, of Weight LossDo you really have confidence in
the hundreds of diet tips published on the net? I don’t. Most
are just fluff…no substance, no real action to take, no real
results.

Each diet tip listed, diet tips, below is designed to provide you with at
least one specific benefit from losing weight. However, to
experience the benefits provided by the diet tips, all five must
be completed.Diet Tips & BenefitsDo the best you can do
to complete each tip. Perfection is not required to lose weight,
but be persistent in your weight loss efforts.

This article assumes you’re currently, diet tips, trying to lose weight
by dieting, exercising,, diet tips, taking supplements, or by following
alternative methods (acupuncture, magnetism).Eat
More Protein. Every meal should include a serving of lean
protein. Added protein helps to preserve muscle tissue and burn
fat.

To accelerate fat loss, drink a protein shake half way through
the second longest fast of the day (usually between lunch and
dinner).

Benefit–Losing fat, not muscle, to reduce your weight.

Stabilize Your Metabolism. The only way to truly
stabilize your metabolic rate and prevent its inevitable diet
induced slow down is to tone major muscle groups.

Notice that I didn’t say to “build muscle”, only to “tone” them.
The great news is how incredibly easy it is to tone muscle.
Here’s how to do it:

Learn how to properly, diet tips, stretch each muscle group. Perform
the stretching exercises 3 times per day (each session
approximately takes 10 to 15 minutes).

Walk for 45 minutes 3-4 times per week. After one week add
ankle and wrist weights. After two weeks, start walking up hills
(or on an incline if using a treadmill).

When your conditioning improves,, diet tips, start using
www.weight-loss-professional.com/resistance-training.html to
accelerate the toning process.

Give it try. It’s so, diet tips, easy to tone muscle…plus you’ll feel
great!

Benefit–A stable metabolic rate that won’t slow down
when you lose weight. If your metabolic rate doesn’t drop, then
you won’t experience weight regain.

Shape Your Weight Loss Goal. Break your weight loss
goal into 2, 3, or 4 smaller goals or dieting sessions. Focus on
one session at a time forgetting, diet tips, about the other sessions still
to come. Shaping is a concept derived from “success breeds
success.”

Benefit–Motivation to lose weight that won’t fade.
Several small successes can keep you motivated to stay on your
diet and reach your ultimate goal.

Eliminate Food Cravings by “Coupling” . Food cravings
cause diet drop out. Diet drop out leads to high failure rates.
Coupling works to eliminate food cravings, keeping you from
dropping out.

On the 5th week of dieting, follow a different diet plan for one
week. I recommend the very effective…low calorie diet. Keep
the proportions of fat, protein, and carbohydrates equal, diet tips, and
simply reduce your caloric intake by 250-550 calories a day.
During the week, add small portions of the foods you crave.

Resume the original diet after one week.

Benefit–Eliminates food cravings,, diet tips, diet drop out, and
increases your chance for success.

Join a Support Group. On-line support groups, diet tips, provide
counseling, advice, and fellowship with other dieters.

I like Weight Watchers’ on-line support group. And the last time
I checked, anyone was allowed to join.

Benefit–Improved self-esteem, new friends, and security
(you’re not alone).Action oriented diet tips that
work. For even more tips without any “fluff”, visit
www.weight-loss-professional.com/weight-loss-tips.html

To Healthy, diet tips, Living!

Michael A. Smith, MD Chief Medical Consultant Diet Basics
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