5 Steps to Setting Successful Weight Loss Goals

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If you want to be successful in your weight loss, the first thing you have to do is set realistic goals that will help you keep your weight loss on track and keep you motivated. However, if you set unrealistic goals that you’re not able to reach, it will quickly become discouraging and you may find yourself giving up long before you reach your goal.

So, here are 5 steps to setting successful weight loss goals.

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1. Make Your Primary Goal be Health

When your overall goal is to live a healthier life, it’ll be a lot easier to feel successful as you work to make better eating choices every day. This will also help you stay motivated since you can evaluate yourself at the end of the day to determine what you can to better the next day to keep reaching your goal of being healthier.

2. Do Some Research

Before you set your main goal, you’ll want to spend a bit of time doing research to determine what a realistic goal is for you. Ask other people who have already lost weight how long it took them to help you determine how much you can expect to lose and how long it might take you. Then, you will be able to set up a realistic goal for your own weight loss.

3. Set Your “Big” Goal

This is your total weight loss goal and could take you several years to reach. However, it’s important to have this big goal so you know what your target weight loss is. Add a timeline into your goal, whether it’s one year, two years, or five years. It’s important to give yourself plenty of time to reach that goal so that you don’t feel rushed, but also keep it a short enough time to keep you focused and on track.

4. Set Up Milestones

These are little goals along the way that will help you reach your big goal. You’ll want to set these up the same way you set up your big goal: after doing some research and with a timeline. These will be spread out every month, every few months, or even every year.

What’s most important to keep in mind when setting up these goals is that weight loss is typically easier at the beginning and then takes longer as your body’s metabolism changes. So, you may be able to lose 10 pounds in the first month, but will need 3 months to lose the last 5 pounds.

5. Set Up Rewards

For reaching your big goal, set up a big reward, whether it’s buying your dream car or going on your dream vacation. Getting to your ideal body weight and to a point where you can live a healthier life is a big deal and should be celebrated, so don’t be afraid to go all-out.

For your smaller milestones, these should also be celebrated, but in smaller ways. Just make sure that the rewards you set up are activities or anything non-food related, since rewarding yourself by eating junk food contradicts the whole point of a healthy lifestyle!

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The Best Nutrients and Fruits for Runners

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Looking to enhance your running performance? Believe it or not, a smoothie might just be exactly the secret weapon you’re looking for! In this post, we’ll look at some incredibly powerful ingredients that will taste great in any smoothie and that will help you to run a little further a little faster…

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Chia Seeds

Chia seeds are a common ingredient in smoothies that are used as a ‘base’. This means that they will help to give the smoothie the smooth and creamy texture that it is known for and prevent it from just being a fruit cocktail!

Chia seeds are of particular interest to runners because they help to hold water and hydration. Chia can absorb large amounts of water and swell to several times their normal volume. Then, once in the stomach, they will release that water into the body to hydrate you. This is one of the secrets that allows the Native American ‘Tarahumara Tribe’ to run huge distances on a regular basis without becoming tired or dehydrated.

Beetroot Juice

Beetroot juice is another powerful aid that might just let you run a little bit further and faster. That’s because beetroot juice is a natural vasodilator. This means that it can help to dilate the blood vessels – the veins and arteries – and thereby help more blood to find its way around your body. If you consume beetroot juice then you should find your body becomes much better at mobilizing fat stores, helping you to breathe heavily and take in large amounts of oxygen and more.

Beetroot juice is actually a favourite choice among a large number of athletes for these reasons and is broadly considered a performance enhancer!

Red Grapes

Resveratrol is a substance found in red grapes. This is a highly powerful antioxidant and on top of that, it is also very good at enhancing the function of the mitochondria.

Mitochondria are small ‘energy factories’ that live inside your cells and allow you to use ATP. The more mitochondria you have and the more efficient they are, the longer and faster you’ll be able to run or otherwise exert yourself without tiring out. Red grapes are a great inclusion for this reason and might just give you an added edge!

Protein Shake

While we normally think that protein shake is for bodybuilders, it can also be useful for runners and the reason is actually very similar.

That’s because running is highly catabolic. Not only does running burn fat, it also burns muscle to a great extent and this is something that most runners would rather avoid where possible. By consuming protein just before a run – and especially a source with added BCAA (branch chained amino acids) – you may be able to protect your muscles against being catabolized.

Green Tea

Green tea is a great source of caffeine which can increase the heart-rate and metabolism and give you a big boost in energy. For this reason, caffeine is found in a large number of performance enhancing supplements and pre-workouts.

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Portion Control: Answers Lie in the Palm of Your Hand

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When individuals are dieting, there are a lot of things that they need to implement into their ordinary daily tasks that can cause them some sense of annoyance. One of the biggest problems for dieters seems to be that the meals that the individuals need to eat have to be arranged in a particular way. Not only do the meals need to add up so that the individual is ingesting a predetermined percentage of carbohydrates, fats, sugars and the like.

However, here are some tips for dieters and other individuals who are looking to eat in a more healthy or controlled manner. While some diets may have you portion servings by using a cup, teaspoon or other measuring device. Instead, dieters might want to consider the portions dictated by the palm of their hand.

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Restaurants, both fast food and sit down establishments included, have gradually created bigger and bigger portions for their patrons. Dieters may feel discouraged and feel as though they need to avoid restaurants in order to stay on their diet. The good news for these individuals is that if you set your mind of what you can eat in a portion, you can always take the extra home and eat the rest of the meal or portions at another point in time.

Still, some individuals can have trouble even within their own home trying to portion their foods. Cups, teaspoons and tablespoons and scales for food can help, but these items are not always necessary. While it is not an exact science, by eating the amount roughly relative to the palm of one’s hand an individual can create an acceptable serving size for the individual. Some people have bigger palms, but this is a great way to estimate portions if an individual does not have and does not want to invest in measuring devices that some diets seem to recommend the use of when it comes to rationing food.

However, there are still even more helpful tips when it comes to portioning particular types of food, such as carbohydrates or meats or sugars. Proteins are best portioned when they are approximately the same size as the palm of the individual who is going to be eating the meat or protein portion. Salad, on the other hand, can be a larger portion.

For instance, a full serving of salad would be approximately the size on both of the palms of the individual who will be eating the salad, not including the salad dressing. Only a little bit of fruit should be eaten in each sitting, and this portion could be estimated by eating a handful as a portion. Pasta and other starchy foods should have a portion the size of the eater’s closed fist.

It is important to remember though that these estimates are just that – estimates intended to help individuals find a quick and easy way to measure their portions when they are preparing a meal. Every individual has different sized hands so two people would rarely, if chosen randomly, have the exact size meal portion estimates.

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