1. Avoid Self-Sabotaging Thoughts

Do you know the one thing that can cause you more harm than fake diet pills? Thinking self-sabotaging thoughts. If you think that you cannot lose weight, then you won’t. It really is as simple as that.

The secret to success is to start small. If 30 sit-ups sounds overwhelming to you then you just won’t even start. Try aiming for five. When you’ve mastered those add one or two extra every day. You’ll be surprised to find that you are doing thirty sit-ups in no time.

Start small and you’ll reach your goals much more quickly.

2. Get Support

Proper support will help you stay determined and motivated. Ask a friend or family member to be your weight loss mentor. Tell them your goals and ask them to support you. If you voice your goals you are more likely to achieve them.

If you don’t want to ask a friend then join a weight loss program that offers support in the form of a local support group or an online forum. Getting support and tips from both peers and experts will help you reach your weight loss goal more quickly.

You need to make sure that you surround yourself with supportive and positive people. If you find that people are negative and only find faults with you then stay away, they are just jealous that you are on the path to reach your goals.

Remember, while you need to adjust your food habits and increase your exercise to lose weight you also need motivation and support to achieve your goals.

The problem with most diet and exercise programs is that they ask you to follow a routine. After a while your body becomes accustomed to the routine and your weight loss slows down. Here’s what you need to do to kick start your metabolism once more.

1. Forget The Calorie Counting

If you want to lose weight you need to stop calorie counting. By limiting your intake of calories your body has no incentive to increase your metabolic rate. In order to burn fat you need to give your body enough calories so that it is forced to increase your metabolic rate and keep it high. Your body needs fuel to burn fat and it can only get that fuel from the foods you eat.

2. Increase Your Exercise

If you have been avoiding exercise, or only doing so half-heartedly then now is the time to get started and pick up the pace. Exercise is another way to encourage your body to increase your metabolic rate. Pick an exercise that you enjoy and do a high intensity workout regularly.

Follow these two tips and you will soon see the pointer on the bathroom scales start to move once more!

Step 1. Be Specific

Successful goal planning starts with specifics. Saying that you want to lose weight is not enough. You need to know how much weight you want to lose. For example you might decide you want to lose 30 pounds. Or maybe you want to lose 4 inches from your waist line. Whatever your goal is, be specific, and write it down.

Step 2. Can You Measure It?

Make sure your goal is measurable, and make plans to measure your progress. It is really simple to set measurable goals in weight loss, you are either losing pounds or inches. Buy your self a nice journal, something you will want to write in. On day one write down your current weight, or inch measurements, and your goals. Once a week take time to update the journal. This might seem a painful exercise in the beginning but over time you can look through the journal and see how well you are doing.

Step 3. Make Sure It’s Achievable

Your goals need to be achievable or you will lose motivation and become frustrated. Is losing 30 pounds an achievable goal? Could you change your lifestyle to reach that two pound reduction each week? Perhaps it would be better to choose a smaller target, say 10 pounds. When you reach that goal you will be motivated to continue and soon you’ll see another 10 pounds drop off.

Step 4. Set a Time Frame

Now you have a specific goal to aim for you need to set a realistic time frame. Just as you would not expect to be able to drive from Orlando to Los Angeles in two hours you should not expect to lose 30 pounds in six weeks. Do some research. Either look on the Internet or pick up a book or magazine and find out how long it actually takes to lose 30 pounds. If your weight loss is likely to be at a rate of two pounds per week then it could take four months.

If you are really determined to lose weight then follow these four simple steps and you will achieve your goals.

1. Exercise helps your heart

Your heart is the most important organ in your body – without it, well you wouldn’t be here. Exercise helps keep your heart strong and healthy and also reduces your cholesterol levels.

2. Exercise helps keep your bones healthy

I’m sure you know that exercise helps build your muscles but it also helps to keep your bones strong. Exercise is especially important if you have osteoporosis as it can improve your strength and balance – which will help make sure you don’t fall and break a bone.

3. Exercise improves your stamina

When you first start exercising you’ll probably get tired and out of breath very quickly. But keep going and over time your stamina will increase and you’ll be able to exercise more.

4. Exercise helps your mind

Need to stay alert and focused for your job or to look after your family? Then start exercising.

5. Exercise might keep you cancer free

Studies have shown that exercise can reduce your risk of death from cancer.

6. Exercise makes you happy

When you’re feeling low you don’t need to reach for a chocolate bar for a instant high – instead put on your running shoes and release those feel-good endorphins the natural way. Exercise for 30 minutes a day on three to five days each week and you’ll reduce depression symptoms, feel happier and sleep better.

7. Exercise burns calories

Okay – so you already knew this one but it’s true. Exercise increases your metabolism and burns calories – even while you sleep!

1. Ditch the Junk Food

You may enjoy it – but junk food is both expensive and bad for you. So when you feel hungry reach for fresh foods such as fruit and vegetables, peas and lentils or wholewheat pasta. They’ll fill you up quicker and the satisfaction will last much longer too.

2. Get your 8 a day

Glasses of water that is. Instead of unhealthy sugary drinks just reach for a glass of water. The easiest way to your 8 a day is to carry a bottle of water with you at all times, and keep sipping. You’ll be topping up your water levels without even thinking about it!

3. Plan ahead

If you don’t plan ahead then it becomes all too easy to reach for the junk food. Make a list before you head to the supermarket to ensure you buy enough healthy food for main meals and snacks.

Keep your eye out for money off coupons in newspapers and websites to help you save those pennies.

Buy a cook book and make enough for two meals. Eat one and freeze the other.

Only buy supermarket bargains if you have enough time to eat the food before it’s past its use by date!