The 4 Step Weight Loss No Dieting plan

Why do most of us have a hard time losing weight and when we do lose weight, keeping those unwanted pounds off? We lose a pound or two then gain double or triple that amount. A lot of dieters aren't successful with their weight loss program because they fail to address two very important principle towards dieting; they don't understand their body's needs and coping mechanisms, and they don't understand the psychology involved in weight loss programs. First let's talk of these basic principles and from these we can explain further how to lose weight in 4 steps without adhering to a strict and often bland and unappetizing diet.

Our bodies must eat. No going around over that one. We must eat to survive. How we eat, however, plays a big part on why most of us are overweight and at risk for other health problems like heart disease, diabetes, and cancer to name a few. The food that we eat is burned in our bodies as calories. Each morsel of food is broken down into its most basic structure as it is digested. These building blocks are what replenishes our cells, gives our systems energy to function and be maintained properly. The way by which we burn and use the calories that comes with our favorite foods is called metabolism. The principle is really very simple. If you eat more, then you need to burn more. Otherwise those extra calories will be deposited as FAT and you'll have to watch those love handles grow. How then do we increase our body's metabolism? We increase our metabolism or metabolic rate by doing work. In this case, its called exercise. When people think of exercise they immediately associate it with numerous laps around the track, several hours in the gym, or even in aerobics. While that may be true remember that exercise is a form of work your body does to increase its metabolic rate and consequently increasing calorie burning.

I want you to see exercise in a whole different platform. When you do work around the house do a little more at a time, call that exercise, and consider your morning routine done. When you walk to your favorite convenient store 2 blocks down instead of hopping in the SUV, call that exercise, and consider your 15 minute daily cardio workout done. Do you see what I am getting at? It's all about perspective. Whenever you do physical work and break a sweat, feel your pulse. If it's considerably or even just slightly faster than if you were just standing still then your heart is pumping faster and your metabolic demand is up. When you do exercise per se or even chores around the house or in the yard, do so in moderation. When you feel more comfortable and as your body has adjusted to the metabolic demand then increase the rate and intensity of your exercise but only do so increments at a time. Most people burn themselves out exercising because they want to do too much in as little time as possible. This is not how your body works, folks. Pace yourself and hydrate yourselves (drink fluids) frequently as you exercise. See exercising in a different light. think of it as not just something you need to do to lose all those unwanted pounds. Think of it as something you must do to improve upon the quality of your life. Any physical work can be called exercise. Any brisk physical work such as the walking to the convenient store i mentioned above can be called a form of cardiovascular exercise. Remember that your heart is in fact a muscle too, and like all our muscles, it needs a workout every now and then. Also, consider that 3 to 5 mild exercise routines is often more beneficial than 1 intense one. You need to understand that quality over quantity and vice versa must be addressed since intense bursts work toward muscle mass and sustained routines work towards cardiovascular and fat burning purposes. So...

Step 1: See exercising in a different light.

Do you know why diets don't work either. Think about it. You are depriving yourself with essential building blocks and you load your body with fibers which is good mind you when you want to clean out your system and prevent colon cancer, but no so good when you are going through a weight loss exercise regiment. What I am trying to allude to is that PROPER FOOD SELECTION is key in any weight loss program. Talk to your dietician or nutritionist about what your daily intake should be and from what food groups should you focus on or avoid altogether. Remember that as you exercise your body's demand for replenishment increases as well. Talk to your primary physician abut what exercise programs should you consider if you have diabetes or heart disease. My belief in this is some movement is better than no movement.

It won't help you either if after a 2 mile jog you venture on to your favorite burger joint for a double cheeseburger with a side order of fries, and a milkshake even. You see my point? People reward themselves and the first thing they think of when they reward themselves especially after a grueling work out is you guessed it-FOOD! So...

Step 2: Eat what you want, when you want, BUT IN MODERATION.

This is important. You avoid splurging yourself and what's the first thing you do when you cheat on your diet- YOU FEEL GUILTY. Eating in small frequent amounts eliminates the guilt associated with diets.So take a bite or two of that slice of chocolate cake but don't eat the whole slice.

A weight loss program isn't just a new diet being implemented in your life. It's not just about rediscovering your love for tofu or bean sprouts (who loves those?) either. It takes careful planning, setting realistic goals, and constant support from your loved ones or friends. Don't set a goal as lofty as losing 25 pounds in a months time. I don't think nobody is capable of that or want to do that even if they could. Set realistic goals. For example, this week you will cut back on your favorite soft drink and walk more often. Remember that your ultimate goal is long term changes. Changes that will be permanent. So..

Step 3: Plan your weight loss program accordingly. Be realistic.

Lastly, the most important factor is about attitude. It's all about attitude, folks. A good positive attitude will prepare you for the right mindset. Here's a simple boost;think of associations. When you think of that chocolate cake on the table I know it's rich, moist, and so uhhmmm uhhmm good. But think about this for a minute. Which do you think is better, you having eaten that piece of cake or you finally fitting in your favorite blouse again in 2 weeks just in time for your high school reunion? Train your mind to focus and be aware of your actions as well as the consequences. Divert your thoughts elsewhere should you be tempted and if all else fails splurge on a low calorie type food. Remember, just because you fail on occasion doesn't mean you are hopeless. It takes time. It's ok to give in to temptation once in a while, just be prepared to work doubly hard for it. So...

Step 4: Have the right mindset.

Don't punish yourself. Don't push yourself beyond what you are capable of. It's better to save some of that energy and strength so you can exercise again tomorrow instead of having to miss it because you were oh so tired and you ached all over. Losing weight is not easy. It never was. With temptations abound and the dedication needed to maintain a weight loss program, most people often give up after a few weeks, waiting for the next better fad diet to come along. I don't have to tell you the frustration, stress, and depression associated with being obese, not to mention having a low self esteem. But all that can change. You'd have to want it because no one will do it for you. Pat yourself in the back for small progresses. You can't do it overnight. Don't ever sell yourself short and never stop believing. Someday even you will be surprised of yourself and you'll say, "Hey, I did it. I really made it after all."

So until our next post. Love one another and never give up on your dreams. Believe and Achieve. Take care guys....

How to make your Relationships Last

Ever wonder why a lot of relationships have sad endings? It's because most relationships are defined by what each person needs and it is this need or the drive to maintain this need is the reason why relationships fail. A key element in any relationship that most people miss is that a relationship between two people must be seen on terms of not only from the perspective of each but also realizing the fact that the relationship itself must be maintained and sustained in order to make it lasting. Let me explain that in simpler terms in the form of an exercise. Say you have issues which needs to be resolved between you and your spouse, mate, girlfriend or boyfriend. On a piece of paper make three columns and the title for each column is Myself, Our Relationship, and my spouse, mate, boyfriend, girlfriend, etc. Now make 5 rows and on each row will be a key question pertaining to a key issues which needed undermining with respect to you, your partner, and the relationship you both share. Now, before we talk about what these questions or issues are, lets lay down some foundations first.

When we talk about a relationship or any relationship for that matter, the first word that comes to our minds is TRUST. In trusting we commit ourselves. If two people no longer trust each other then tensions arise. From tension develops distancing from one another and in that invisible field erected between two people another need is sought after and that need is SPACE. What most people do not realize is besides trust, RESPECT must also be highly thought of in a relationship. When I say respect it's not just to the person in question, mind you, but also that of self-respect. Remember that a relationship doesn't just involve two people. You need to factor in the circle of influences which have profound effects on both
people.There are actually many but your upbringing, culture, family, friends, and ideals constitute the main ones. Imagine yourself sitting by the beach one day,on your lunch break. You aren't hungry because you and your spouse had a big fight that morning and all that you could think of is who is at fault and where you had gone wrong IF it was indeed your fault. Hey, it could happen to you. It happens to the best of us. Then you see an elderly couple walk by holding hands with that inner sparkle still glimmering in their eyes as they look at each other and smile. Now wouldn't you be envious? I would. I certainly would. Then you ask yourself what their secret may be.

Let me let you in on a little secret-THERE IS NO SECRET.A healthy relationship must be nurtured and sustained, folks. It isn't because we get older by the day into our graying years that we forget why we chose a life-long partner in the first place. It's because your spouse or life-long mate COMPLETES YOU. Let me say that again- your partner in life COMPLETES YOU. You were never actually alone. You were made to be with someone in this world. You can call it anything you want; soul-mate, life-mate, whatever, but the fact is somewhere out there your partner is also searching, yearning to be complete as well. Some people go through relationships like they go through their wardrobes. There is always something lacking which they seek in a person, and until they find it they will keep searching. Ask them what that is and most of the time they don't know. Find someone special and STAY with that person.We can't all be choosers and aim for the homecoming queen. There is no such thing as a perfect relationship but you can love each other perfectly. Respect each others strengths and weaknesses. Complement one another and balance everything. Give each other some time to grow into your relationship as well as
grow individually. You will find that as the years come to pass,your level of sharing becomes all the more exciting and deeper. Find time to rekindle your moments with each other. Amidst your work, the kids, your mortgage, find a little time to revisit your old dating places. It's ok to be sentimental. We all are.
Yet as relationships go, there will be days when you find yourself questioning more than you do reminiscing and it's ok. What's important is you work at your issues TOGETHER with OPENNESS, RESPECT, and CARING. Sometimes in our frustrations and anger we hurt our loved ones, even if we do so unintentionally. My suggestion to you is during times of quarrels and heated disputes, walk away. Just walk away, regain your composure, then come back when the both of you can talk more calmly and with reason. While you are away think of these 5 questions. They are the 5 questions I mentioned in passing above. They are:

1. Where did WE go wrong? Notice that its a "WE" ad not an "I" or a "HE/SHE"

2. Why can't I change for her/him?

3. How can I regain his/her trust and respect again?

4. What are our options up to this point? How can we resolve this?

5. Is our relationship worth saving? Do we deserve each other?

Making relationships last takes a level of commitment most people are unprepared for. Try to see things not only from your perspective but also that from your partners' as well. Remember, we can never really prepare for any relationship, we simply have to accept each other for who we are, love one another for who and what we are, and make the best of every situation. It isn't easy and it takes time to fit into it and make it work. Remember, that when you hurt, so does your partner. Never see things from a selfish perspective. Like I said earlier, it takes two people to make love and relationships work.So, until our next post. Do love one another and take care of yourselves, you hear.