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Old 09-06-2011, 03:49 PM
Smokinhotbody's Avatar
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Join Date: Aug 2011
Location: Proctorville OH
Posts: 78
Default Tips to Lose Weight and keep it off

Tips to Lose Weight and keep it off

Set a Realistic Goal.

Don't be disappointed if someone else lost more their first week than you did.

Initial Assessment. It is important to know where you are starting. Take photos from all angles in tight fitting clothes (work out gear is best). Take your measurements. Have your body fat tested and calculate your BMI (see BMI Calculator on home page). Keep records.

Track your progress. Keep notes in a journal of what you are eating, how often you eat, the exercise you are getting and how you are feeling. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.

Behavior Shifts. Don't expect to lose weight if you keep doing what you were doing.
Reduce calories from foods like mayonnaise, butter, cheese, bacon, unhealthy oils, processed foods, sugars, enriched flour, high fructose corn syrup and sweets. Get on a meal plan and stick to it. Meal replacement plans work great and help to reduce calories.

Accountability. First and foremost, you are doing this for YOU. Don't quit on yourself!! It's always a great idea to get the support from family, friends, neighbors or co-workers to keep you accountable, or to join the Challenge with you!

Motivation. Promise yourself a reward for achieving your weight loss or fitness goal. Maybe a shopping spree, a trip to the Day Spa, a Round of Golf, etc. Give yourself something to look forward to and put a picture of your reward somewhere you will see it often.

Cut out liquid calories. This is simple. Eliminate soda and sugary drinks such as sweetened iced tea, coffee ,sports drinks and alcoholic beverages. Drink water and herbal teas. Liven up the taste of water by adding lemon, lime, cucumber or mint.

Get your ZZZ's. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain. Not good.

Don't Weigh yourself often. Some, do it daily (a little obsessive!), some do it weekly. I do it weekly so as to not get too discouraged on days I don't lose.

Put the food to bed early. Do not eat after 8pm. No midnight snacking.

Move and Shake. Get out and exercise. Walking, jogging, elliptical, running, swimming, biking, hiking, etc. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5pounds over a year.

I'll have water with that. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

No more Supersize. Using smaller versions of your serving ware will help you eat less food naturally. Use a salad plate instead of a dinner plate. People tend to fill whatever they have, so reach for smaller plates, cups and bowls.

Snack Healthy. Keep plenty of Nuts, Celery, Carrots, Apples, and other cut up veggies on you, if you feel like grazing. Put down the chips. Step away from the ice cream. The more colorful, the more healthy.

Treat yourself occasionally. This does not mean every couple hours! This means a small treat once a day. If you are eating out, make healthier choices. Many states now require the calories to be on the menu (Hooray for that!!)
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Old 09-07-2011, 06:56 PM
qualityliving's Avatar
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Join Date: Aug 2011
Location: Dallas Ga
Posts: 59
Default Tips on what to eat to Build abs

So here is our list of tips to grow abs through your nutrition. Also Make sure u add Vi-Shake daily When u don't get the Nutrition & Protien in your diet!! Eating Healthy from the grocery store can be costly!

•Eat Small Portions Regularly. You should eat around 7 times a day. Therefore take your daily quota of food and break it in seven portions. You are thereby training your body to adapt to a n...ew rhythm.
•Protein is a must. Protein is what is going to feed your muscles so make sure to base your whole diet on it.
•Good carbs and fiber will help strengthen and regulate your system.
•Cut on sugar as much as you can.
•Avoid anything fatty and caloric: Fat will hide your abs.
•To eat in plus quantity:
◦Green Vegetables
◦Dairy Products (only low fat).
◦Lean meats like Turkey
◦Whole grains
◦Eggs (farmers’ eggs instead of high scale ones )
◦Oat related food. Consider eating sugar-free oat cookies as a dessert instead of the usual sugary desserts.
◦Berries such as raspberries

it cost alot to eat from the grocery store, most of all this can be found in the The Meal that Taste like a Cake Mix & it does the body good. Build Lean Muscle, Save money, Get healthy! FOR FREE!

Last edited by qualityliving; 09-07-2011 at 07:00 PM.
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Old 09-07-2011, 08:10 PM
Christine Hiebel's Avatar
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Join Date: Aug 2011
Location: Fernandina Beach, Florida
Posts: 54
Default So true!

Smokin hot! Thank you for sharing this! I had a woman determine in the first 9 days that ViSalus does not work. Really, how many years to put the weight on. I love that ViSalus does not promote that it is a magic bullet... but the results some do get are truly inspiring!
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accountability, goals, lose weight forever, progress

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