5 Simple Weight Loss Tweaks By Ann Musico

Who doesn't love some simple tweaks that can help them be more successful in their weight loss efforts? I have shared several in my book, Today is Still the Day, and companion 7 week plan. They may sound too simple to make much difference, but you'd be surprised at the impact they can have. Make it a Meal. For example don't eat standing at the kitchen counter or on the run. Set a plate at the table, sit down and pay attention to your meal. Appreciate the aroma, how it looks, really enjoy the flavors. When you do this you register it as a meal versus a snack and that makes a difference! Slow Down. This tip follows along with the first one: Don't scarf down your food like someone is chasing you! When you eat too quickly, you don't allow your brain a chance to register that you have eaten and satisfied your hunger. It may take up to 20 minutes for the brain to realize that you're full. A review of 23 studies found that fast eaters were approximately twice as likely to be obese, compared to slow eaters. Plate Size. Some studies recommend choosing a salad plate rather than a dinner plate. It is a simple way to control portions. Just going from a 12" plate to a 10" plate resulted in a 22% decrease in calories. It is an illusion but if it helps you believe you are eating more than you really are, it's worth it. Also if the food portion is very large to begin with, you will eat more of it because you don't notice yourself making a dent in the meal until a lot has been consumed. Plate Color. The color of your plate can make a difference as well. In one study, when the color of a participant's plate matched the color of their food, they served themselves almost 30% more because when the color of your food blends in with the color of your plate, the amount of food doesn't appear to be as large. Fork Size. Use a dinner fork rather than a smaller dessert fork. A 2011 study found participants who ate with larger forks left significantly more food on their plates than those who ate with smaller forks, leaving an average of 7.91 ounces of food compared to 4.43 ounces. Those who ate with larger forks became satisfied more quickly and ate less than those who ate with smaller forks. This is a visual cue - the small fork gives a feeling that you are not making much progress in satisfying your hunger, which results in more consumption compared to when you have a large fork. Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the "3-D Living Program" as well as the coaching packages she offers. Her new book, Today is Still the Day is available on Amazon. Subscribe for her free monthly newsletter and weekly email messages. Health is more than just the absence of illness. Let Ann show you how to create a life of passion and purpose, wholeness and harmony. Article Source: https://EzineArticles.com/expert/Ann_Musico/51664 Article Source: http://EzineArticles.com/10117902

Triathlon - A Real Exercise For Weight Loss Miracle?

I might be going out on a limb here, but I'm pretty sure most women have it. The dreaded body part. The one that you try to cover up or that you work on endlessly at the gym or that you squeeze in the mirror, wishing it would go away. For me, it's my legs. Thighs too big, 'saddlebags' no matter my weight and if really hard-pressed, I'd say my calves aren't very shapely, either. Or I should say it was my legs until I started doing triathlon. It's January and with it, the time of year that many people - both men and women - make the commitment to lose weight. Of course, the quest for weight loss comes in all forms, ranging from starvation diets to new exercise regimes to the latest gadget. And yes, some people turn to triathlon. You swim! You ride a bike! You run! How could you not lose weight? And so begins the triathlon journey... Triathlon is, without a doubt, a great way to get fit. It provides all of the basic and important elements: motivation, a goal, a healthy exercise plan and a recordable result. Unlike fad diets or weird gadgets, training for a triathlon is not a quick fix that gets boring, but a varied schedule, an exciting challenge and a goal that can be conquered. Motivation One reason people lack motivation is a lack of direction. It's easy to say that you want to lose weight, but other than hoping that the numbers on the scale go down, weight loss in itself isn't a direction. Triathlon directs you towards something, a literal finish line. That finish line and the desire to get there is a powerful motivator. A Goal Signing up for a triathlon gives you a goal with a deadline. Whether your goal is to finish your first race or to go longer or to go faster, race day is there, marked in your diary. And even if the goal seems daunting, it is a goal that can be broken down into smaller parts, making them seem more achievable. Run a little longer today, get on the bike tomorrow, swim with the swim club on Tuesday. In fulfilling your training goals, weight loss becomes less of a focus, more of a consequence. The goal is now something bigger and even more exciting. A Healthy Exercise Plan For weight loss or for overall fitness, triathlon is one of the healthiest exercise plans you will find. It works the entire body, but unlike sports like running, there is an automatic cross-training element built-in. In other words, it is not as hard on your body to run one day, cycle the next and swim the next as it is to run three days in a row. You are working different muscles, making overuse injuries less likely and developing a well-rounded strength. In addition, it's mentally more interesting - instead of mindlessly attending the same class or doing the same run, each day is a bit different. Recordable Results What's a goal without results? In triathlon, results are recordable. Race finishes, distances, training times... and potentially even a lower number on the scale, too. More Motivation Another motivator is confidence. And what could be more confidence-inspiring that completing a triathlon? Yes, you- crossing a finish line that once seemed so far away! Which in turn leads to more motivation... can I go longer? Can I go faster? And so the journey continues, unlike that diet that was boring by March. So what about my legs? They were my dreaded body part prior to taking up triathlon. Did they get skinnier? No more 'saddlebags'? Are my calves more shapely? Well, they are definitely stronger (and less flabby!) But more importantly, I just don't care so much any more. Now I look at my legs and know that they've taken me more miles than I ever thought possible. They have ridden up hills that were once too steep and have crossed finish lines faster and stronger than I knew I could go. So is triathlon the ultimate weight loss plan? The guaranteed fix? The world's greatest miracle diet? No... but as a confidence-building, fitness-inducing, healthy lifestyle-creating sport, it is pretty miraculous. The London based Trigirl brand stands for triathlon clothing that fits, flatters and performs. We give training advice and answer all your triathlon related questions. Do you want to gain confidence, get fit and Live the Challenge? Check our website out today. The brand trades under the Tri-Eva name in the USA. Article Source: https://EzineArticles.com/expert/Kristin_Duffy/1489138 Article Source: http://EzineArticles.com/7479988

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4 Effective Strategies To Change Your Life and Become Healthier

We all dream of a life in which we are more fit and productive: We wake up earlier, we eat healthier, we work out more often and get more things done during the day without suffering from any chronic pains or bad health conditions. But few of you actually live it.

You do your best to make that vision a reality: you follow diets, you adopt workout plans, but after a short period of time you find yourself falling back into the same negative routines.

Change is difficult, and no matter how much you hate to admit it, you enjoy the comfort those old habits give you; you love how they don't require any efforts or additional energy. But later the guilt comes in. You start feeling ashamed of the bad decisions you made. You lose hope and maybe you even try to convince yourself that it is too late for you and that you are simply not meant for the lifestyle you want. Old habits are hard to kill.

How to get over that? It all starts in your head. Rewiring your brain to shift the focus from hating the negative patterns to developing new healthy ones is the ultimate way to drastic change. To have a healthy lifestyle, you must first develop the right mindset for it.

Fortunately, we gathered for you today 4 strategies that are guaranteed to teach you exactly how to master your mindset and make a change that lasts forever.

1. Slow, but steady. Start small, REALLY small. Just. Get. Started. The effect of taking baby steps will compound and make you take bigger ones. Be disciplined and stay determined. Do not wait for motivation to knock at your door. Do it anyways, even on the days you don't feel like it. And what is one of the best ways to get moving? That's by following The 5 Second Rule:

« If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea (... ) Because when you physically move, your brain starts to build new habits (... ) You are in the act of building new habits and erasing existing ones. »

This rule, stated by the author and motivational speaker Mel Robbins, is a form of metacognition that allows you overcome the tricks your brain plays to distract you, by turning on your prefrontal cortex. The neuroscientist and researcher at Yale University Amy Arnsten explains that the 5-4-3-2-1-Go! countdown activates that brain area responsible of planning and decision-making. It matters also that you set goals for yourself on the long term. These goals will help you create sustainable habits. The motivation will come along when the changes become more and more noticeable.

2. Understand How Habits Work. Habits are formed through a very simple, yet very strong series of actions Pulitzer prize-winning journalist Charles Duhigg calls: The Loop. In his book The Power Of Habit, he says:

« First, there is a cue, a trigger that tells your brain to go into automatic mode and which habit to use. Then there is the routine, which can be physical or mental or emotional. Finally, there is a reward, which helps your brain figure out if this particular loop is Worth remembering for the future. Over time, this loop becomes more and more automatic. The cue and reward become intertwined until a powerful sense of anticipation and craving emerges. »

This means that if you want to change your habits, you have to follow the same rules that made them. First, start by identifying the negative habits you have. Identify the trigger behind them, the behavior that follows and the reward you feel. Then, try to implement a healthy behavior to which you accord the same trigger and reward. Remind yourself more often of the reward and repeat this loop until the old habit is erased and the healthy one becomes ingrained in your routine. And last, be patient. Keep in mind that forming a new habit takes 66 days on average according to a study from University College (London, 2000).

3. Track Your Progress, No Matter How Small. Keep an eye on the progress you are making. Use a calendar and mark the days you follow the healthy habits, this trick will not only inform you on the days you are making a progress, it will also motivate you not the break the chain. But in case you miss a day where you don't perform the healthy habit, do not quit. Missing one day will have no effect on your long term results.

4. Enjoy The Process. We all know that change is hard, but by rewarding yourself and celebrating each small victory, you will find yourself more likely to stick with the healthy behavior. Acknowledge your achievements and find happiness in the healthy lifestyle you are now living, for it is the ultimate way to make it last forever. And remember, it is never too late to live the life you want!

I am Migo Salinas and when I was 54, I was so out of shape that I actually suffered heart failure, luckily I survived! I decided to make the most of my second chance learning exactly what I was doing (and not doing) that led to my poor health. I consistently applied what I was learning and now at age 59 I look and feel better than I did even back in my 30's and 40's.

Do you want to change the way you feel on a day to day basis? Have you been feeling that you are getting old and there's nothing you can do about it? If these are your worries then visit: https://focusandbecome.com/

Focus & Become will show you how to transform from feeling unhealthy and old. It will teach you how to become healthy and able at any age!

* Facebook @focusandbecome

Article Source: https://EzineArticles.com/expert/Migo_Salinas/286468

FIGHT FOR YOUR HAPPINESS: WEIGHT LOSS MOTIVATIONAL SPEECH!