How Peer Pressure Can Affect Your Diet and Weight Loss. by …

by: Randall Drake

If you are on a nutritional diet or simply enjoying a healthy lifestyle to help with your weight loss, then you probably know that peer pressure to eat foods that are not good for you is a major part of your life. It is not important, whether it is from your family directly surrounding you, or your friends and co-workers. They may not mean anything by the pressure that they apply, but they just do not understand the importance of your decisions.

If you are worried about the food that goes into your mouth, don’t worry—there are ways to overcome peer pressure. It simply takes a little know-how to get people off your back!

One of the first things we want to consider is that, if you and your family love to eat at restaurants, you may think that this lifestyle is not good for a healthy diet. In many cases, you would be correct. It can quickly help you to gain weight if you do not make the right choices. However, you can still enjoy restaurants occasionally and maintain your healthy diet and continue to lose weight. It’s all about making a good food choice, which starts with learning about the nutrition you, need to stay happy, physically healthy, mentally stable, and active. And by getting your family actively involved with your choices it can also take much of that pressure away.

When you pick up the menu, start by skipping over the drink section. Although you may be tempted to enjoy a beer or mixed beverage with your dinner, these usually have many empty calories, which is not good for your body. The exception to this rule when it comes to alcohol is wine, especially red wine, which can be fine if you have a single glass and can actually help prevent heart disease for some patients. Also skip over the appetizer menu, unless it’s to over a side salad. The appetizers at restaurants are usually high-fat foods that are not meant to fill you up and can in fact make you crave even more high fat foods. Instead, simply focus on your main course or, if you must indulge, share a single serving with the entire table of people.

Parties are a major source of peer pressure, especially with alcohol. However, remember that alcohol contains hundreds of empties calories in just one drink. When you go to a party, people might be pressuring you to have a drink and relax, and it can be difficult to say no when they are constantly trying to convince you. One way that you could possibly change their pressure tactics is to offer to drive to a bar instead. This way, you’re the designated driver, so people won’t want you to drink and, the fact of the matter is that they will probably be purchasing you waters and maybe even helping to pay for your gas. It’s a win-win situation for everyone.

Another time when you may feel pressured to eat is at work when the boss orders lunch for everyone at a meeting or when you have to visit a client. Instead of giving in to temptation, simply politely decline the food by letting your boss know in advance or order a meal that is healthy and split the portion in half so you have a meal for tomorrow’s lunch as well. Just because you have a large meal in front of you there is no rule that says you must eat it all at once. Besides being healthier for you it can also help your money situations by not having to buy an extra lunch the next day.

Baby showers, weddings, birthday parties, and other special events can also wreak havoc on your diet, even if you are good at resisting temptation on your own. When someone hands you a piece of cake and they won’t take no for an answer, it can be difficult to know what to say. Here, little white lies might be appropriate. For instance, saying that your stomach was upset earlier in the day will convince a person that you don’t want to eat at the moment or pretending to have a chocolate allergy will get people to allow you to enjoy the party without a hassle surrounding food. Try to be polite but let them know that it will only feel worse if you do indulge.

Remember, however, that while refusing bad foods is fine, you should be eating good foods. If you do not, dangerous eating habits and disorders can develop, which will give you, your friends, and your doctor a real reason to worry. It’s ok to say no to peer pressure, but don’t say no to food in general. Following this general guideline will help you to better follow a nutritious diet and to follow a weight loss program and better be able to fight that peer pressure that comes from all angles. You will feel better, look better, and who knows, by setting an example you could help someone else to make better choices also.

Randall Drake is an accomplished writer of many different types of articles ranging from dieting techniques to weight training. Very successful himself he also reaches out to the community to help them in their own attempts in maintaining a healthy lifestyle.

The 15 Best Skipping Rope Benefits

skipping rope benefits 1.There are many skipping rope benefits  but just to begin with that little skipping rope will actually help you lose belly fat and in the process let your actual abs show from underneath.

2.  If you love counting your calories then when skipping not only can you burn approximately 250 calories from a good 15 minute session of jumping, you will actually continue burning calories, even after you have finished your intense workout otherwise known as EPOC or excess post-exercise oxygen consumption.  So all in all you will end up burning more calories than the initial weight loss during the actual exercise itself.

3. Intense burst of skipping work best if you are counting those calories such as bursts of 30 seconds, one minute etc., for as fast as you can followed by resting for the same period of time, if not less and then continuing with another burst of skipping thereafter etc.

4. The obvious benefit is there is absolutely no need to go to a gym, no gym fees, no having to trek to the gym first thing in the morning, or afternoon or night for that matter, your home becomes an instant gym in whichever room you like!

5. Pretty much anyone who wants to lose fat, keep fit can do it and there is no outlay other than buying the initial skipping rope, what more can you ask for. It really, really is a great cost effective exercise and fun in the process.

6, Another  benefit of skipping is increased cardiovascular fitness.

7. It can greatly improve muscle tone in your legs and lower body as it is really great for firming up that butt!  If you think it was good before hand think again, or  if you want a great looking butt then this is one of the many skipping rope benefits you will enjoy with continued use.

8. It will make you smile literally.  Really try skipping without smiling – I challenge you.  You put on your favourite fast music track and let rip.  In fact the longer you skip for,  the more shots of endorphins you will get that will in turn  push you to keep on wanting to go on.  Not only will you feel good, your level of fitness will get better and better.

One of the benefits of skipping – keeps you young at heart!

9. I really think  one of the lovely skipping rope benefits is the sheer fact that it can keep you young at heart.  If you think your playground playing days are over then think again!.  We associate little children playing and skipping but then as adults we seem to forget it exists any more. Skipping can really bring the fun back into exercise and losing weight in the process.

10. It is a great way to update and improve your cardio workout.  It also helps improve stamina and agility and can really give you a toned body if you persist with it.

11. Need I say it you can get really great looking legs.  Why not try skipping using one leg for a while and then alternating legs for another period of time e.g. one minute  each.  It is important here to note you need to ensure you land on your toes, not the heel.  This simple yet very important technique makes your legs work much harder as it will really work those calf muscles.

12. For the best skipping rope benefits try and make your workout as ‘ intense’ as possible in the shortest period of time – the more it will help you lose weight.

13. The weather that is, come rain or shine, it does not matter the slightest bit, you can skip anywhere  at any time regardless of whether it is raining or not, perfect for those who are on a tight  schedule. That change of weather should not hinder your exercise regime, however I can’t guarantee  that bad weather wont affect the rest of your busy schedule!

14. If you have been on your current exercise regime for a while consider using a skipping rope.  The simple fact of you changing your routine will stop you from getting bored for one thing and your body use to the routine as another. Your repetitions are likely to get easier and easier and the benefits of your exercise may not be as great as if you are working those muscles more.  Try alternating by picking up a skipping rope.

15. You are totally in control, no having to wait around at the gym for exercise equipment to become free so that you can jump on and start your exercise routine.  Why have to wait when you can just skip when you want, where you want and how you want.

For the best skipping rope benefits  I would like to finally end with just a few  little tips:

  1. Make sure your rope is of the right length, otherwise you might end up tripping over yourself. Ideally standing on the rope and  making sure when you take the handle up it reaches just under your armpits. Obviously the better you get, the smaller the rope can be.
  2. Your arms should not be stretched out but bent and close to your body and it is your wrists that should be turning the rope for optimum benefit.
  3. Remember to keep you knees bent.
  4. Make sure your jumping is not in excess, don’t think you need to jump high, just enough so that you can clear the rope without having to keep stopping and starting, this will in turn help conserve your energy and keep you skipping.
  5. If you are starting out take it slowly, the last thing you want is an injury that prevents you from continuing.

Enjoy your weight loss journey.  To your  Health, Wealth & Happiness


12 Ways To Stay Healthy and Fit

ways to stay healthy and fitIf you are looking for ways to stay healthy and fit you should not have to feel guilty if its because you want to look good. It should not matter one bit if it’s about vanity, it is OK if that is your motivation that will get you off that couch then so be it.  The media and all other aspects of advertising promote toned fit people, if wanting to look like that can motivate  you then it shouldn’t be seen in a negative context.  As long as you make strides to become fit and healthy and you do it in a constructive and healthy way,  it should be seen as a good thing.

Below are 12 Ways to Stay Healthy and Fit:

  1. Change you mindset – think of it as with every bit of weight loss achieved you are gaining health –  this can actually  take pressure off from you. Take this first step to weight loss. Even that little bit of exercise you start out with will be good for your heart. If it’s good for your heart and body it will definitely be good for your mind.  Just take that first step.
  2. Keep changing your routine, it will not only keep you on your toes it will stimulate your senses and you will want to do more.  It will also stop you from doing activities that become boring, which could quite possibly stop you in your tracks. We hear variety in the spice of life, so try adding variety into your fitness regime.  Your body and your mind will love you for it.
  3. When you are exercising and counting try counting backwards instead. This will not only motivate you but also give you a boost of how much there is left to do with the timer going down with every repetition, which will be a lot more motivating that having to count as you normally may do.
  4. Get rid of any guilt you have towards your level of health and fitness as it is a vital component to your overall self image.  The better image you have of yourself or the image you are aiming for, the better the chance you have  of getting it compared to a negative, guilt ridden feeling.

Thinking of Losing Weight Fast

5. Running is exceptionally good.  If you are a beginner start slow and steady. If you are more fitter  perhaps,  why not start slow, then speed up and then in the final leg of what you are doing really go for it and push yourself.  This will  help to improve your endurance and over time you will cover longer and longer distances in the process.

6. Work out on your ‘problem areas’ a few times each week. This will help you keep motivated and in control of the situation instead of the situation controlling you.

7. Cycling is also a great cardiovascular exercise as is  running and swimming as they are all  great at burning fat.

8. Make one small change  to your diet each week such as add a new piece of fruit into the diet, add a new spice, make a new smoothie with a different fruit combination or add a variety of spices to the mix. Your taste buds will love you for it!

9. Make your weight loss plans ‘public’ so that you commit yourself, better still tell Loved Ones of your plans  and make a personal bet with them.  I bet you, you wont want to lose!

10. Put something you know you will be needing throughout the day at a distance e.g upstairs in your bedroom perhaps, then every time you want it you need to go up those flight of steps or perhaps get rid of the TV remote for  a week, (or less if you don’t think you can do it for that long), and get up to turn it on and off during that period

11.If possible, walk to work for a week or get family or a friend to drive you part way and then  walk the remaining distance.

12, Above all, don’t forget to have fun! Make sure you add fun to whatever fitness routine  you decide to do. Not only are you going to enjoy it more you are more likely to stay on track and hit your goals.                                                        To Your Health, Wealth and Fitness.

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11 Tips For Losing Weight Fast – Probably Not What You Are Thinking

“I’ve tried everything so why can’t I lose weight?”

“I want to start losing weight fast, how do I do it?”

“I need to lose weight fast will this help me?”

Sound familiar? Is this you?

Or are you one of the silent majority who keeps thinking it without  actually saying it out aloud?

Taking the long road to weight loss is wise as you will know you can lose pounds slowly and steadily.  However, there are ways to rev up your metabolism so you burn calories and lose weight more quickly AND safely

We all need to start somewhere and we all need that extra help and push whether we sometimes realize it or not.

The following are some tips which I hope will help you on your jo urney to a better you, both inside and out.  They may not be what you were thinking  but I sincerely hope they will help. All the best!

Tip No.1 Want to start losing weight fast? Stop looking at others

It is no good thinking I want to look like ‘him’ or I want a body like ‘her’

tips to lose weightWhat someone else does is completely different to what you need to do

So first and foremost you need to get real and you need to have a target for you

You need to understand we are all different, our levels of motivation are different, our fitness levels are different, our dedication to losing weight will be different, our body types are all different. (I can go on).

Who are you losing weight fast for?

Have you been wanting to lose weight forever but not been able to stick to it?

First and foremost you need to lose weight for you, you need to focus on YOU.

This is why I say it is no good looking at others, you have no idea how hard they themselves must be having to work out just to look the way they do.  There is a saying that says ‘the grass is always greener on the other side’.  But if you were to look into their exercise regime , their diet, you will probably realize that they actually work hard for their body.

What are you prepared to do to work hard for you?.  You  need to focus on the task at hand and not make comparisons with others. This may not be a point that might have  otherwise been thought about but if you  think about it for a while you will come to realise it  can be  true.  Stop the comparison game it doesn’t get anyone far.

Instead of wasting your energy on comparing yourself to others use the same energy and do something about it.

You have bigger and better things to look forward to – YOU

Granted you might want to look good for someone else too, but first and foremost look good for yourself.

TIP No. 2 Watch those hidden liquid calories

Just because you drink something and it doesn’t ‘fill’ you up doesn’t mean it has zero calories in it.  Your hot chocolate drink or your sugar laden coffee might actually have more calories than your main meal!

For example, you are more likely to grab another cup of coffee (or your favourite drink – you know the one), without really thinking twice about drinking it, but would you try eating another big bowl of pasta straight away.

Not only will you have consumed all those extra liquid calories , whether your brain and your stomach registered it you are also more likely to still be hungry!

TIP No. 3 Losing Weight Fast Should not be taken lightly?

You need to be truthful with yourself

Telling yourself  things such as “ I don’t eat anything?”  Or “I don’t even snack in between meals, I only eat one meal a day?”  is not going to help when deep down you really know the truth.

Before anything can change, before you can even begin to start losing weight you need to be honest with yourself and see where it is you are actually going wrong only then can you start to move forward.

Or if you really can’t see  where you are going wrong, ask a friend to be brutally honest with you  and let you know.  In the long run you will be glad they did, even if immediately you might not talk to one another for ‘a while’.

Honesty here is definitely the best policy, so be honest with yourself.

Losing the weight fast can only materialize if you change first.

TIP No. 4 Are you stuck with doing the same routine

See what you have been doing, are you doing the same exercise routine over and over again?  If so why not try something different, your body will have got use to it by now and could be the reason why you can’t see any new results from it.

losing weight fastWith regards to your diet are you really being honest with yourself.  Come one come clean? Any late night snacking or day time snacking for that matter.

Are you eating the same breakfast day in, day out? Why not try something different.

Your diet too needs to change, you need to change your lifestyle especially in the immediate term if you are thinking of losing weight fast over a short specific period of time.  Put simply you  need to rev up that body.

TIP No. 5 Don’t get sabotaged

We all need the help of others to succeed in life and weight loss is no exception especially if it has taken you so much  effort and motivation to get to where you are in the first place.  However, do not let others derail you  especially if you have a current goal of losing weight fast and there is a set routine of things that you just need to do, no matter what..

Don’t let others put you off and sabotage all of  the good work you have put in up until now.

Do not underestimate the negative impact it can have on your actions so far.  See my blog for more details –  you know how to reduce weight but are your efforts being sabotaged 

You should also not underestimate the power of persuasion from others e.g. “you have been working all week one drink is not going to hurt you”, or “it’s just one small piece of cake, it’s not going to make a difference.”   As we all sadly know, one ‘little’ thing can quite easily lead to another and then another.

Also sadly, whether we like it or not, human nature is such that there is always someone waiting for you to fail.

You need to remind yourself daily of what is it that you are actually hoping to achieve as in my initial tip, you need to have a start and a finish. A goal and time frame in which to do it in.


If you do ‘give in’ to pressure, that’s OK – the important thing to do is not beat yourself up about it.  See what happened, get back on track and continue from where you left off.  The worse thing you could possibly do is stop altogether. Don’t do it to yourself.

Get the formula right and you will lose weight.

TIP No. 6  Don’t get side tracked

Once you have decided on a plan of action and losing weight fast is definitely a plan of action –  intense action, you then need to make sure you stick to the plan and stay the course.

TIP N0. 7 One step at a time.

You are more likely to succeed if you choose a small goal at a time.  Once you  have reached your goal you are subconsciously telling yourself you can do it.  You did it before you can do it again and again and again. You need to remember the weight you are carrying around did not materialize overnight but your weight loss successes build up.  You reach your goals over a certain period of time, and then another period of time and then another. It all begins to add up.

TIP No.8 Is losing weight fast bad for you? Not if you are prepared and do it safely

If you don’t want to become another statistic of reaching your goal only to start binging out on food again, then you need to be prepared.

By being prepared along the way it will make it far easier for you to stay the distance because in the act of  losing weight fast, you instinctively  have less time to get use to the ‘better habits’  of your fast routine  that you need to incorporate into  your day to day planning, compared to if you are losing weight slowly. In this instance, preparation is definitely the key if you are to see it through to the end.  These tips are part of that preparation.

 TIP No. 9  Find a weight loss buddy

Don’t fancy doing it alone, or if you think you will not be able to do it on your own why not lose weight together with a friend. You can never underestimate the power of a group of people who will support and motivate one another.

fastest way to lose weightThere needs to be someone who will remain positive when you are not   A negative environment is no good for anyone as negativity will only breed more negativity.

TIP No.10 Plan ahead

Plan what you are going to eat in advance, this point is so crucial what good is having an excellent exercise regime in place that will take you from A to B when in the middle you go ahead and crash?

Make sure you don’t end up rushing towards the nearest fast food restaurant, take away or microwave for that matter with any number of ready made meals. Don’t do it.  Have a plan and then stick to it! Losing weight fast means you need to seriously get rid of the rubbish otherwise it’s going to end up in your stomach sooner or later. As in the points above by making small achievable goals you are far more likely to reach your targets knowing that they are only for a certain period of time.  Your mind is able to register a start and stop date much easily.

Also eating regularly and properly is one thing but the quality of food is just as important as the quantity, especially when you are losing the weight fast as your body needs the extra nutritional support during this period.

Finally Tip No. 11  Sleep 

You probably heard of the phrase work, rest and play, well don’t forget to get plenty of sleep along the way. Your body needs to rest as much as it needs to exercise.  Your body will let you know when it needs to shut down for the night, don’t try and fight it.

These tips may not have been what you were expecting but they are definitely worth it in the end.

Sooner or later you need to come to the point where you decide you are ready to put in the work to get the results you want.

Losing weight fast requires commitment, the requirement to have a weight goal and within a do-able time frame that is safe and goal orientated.

What are the changes you are prepared to make to your diet and exercise regime?

Have you got a workout plan?

Rapid weight loss can be frustrating at times, if you don’t know how to start. If you have the correct information, you can get a jump start on losing weight immediately.

Your Method For The Fastest Way To Lose Weight

If you want to know how to reduce weight with a proven emergency nutrition plan that will help kick start your weight loss  efforts as well as  getting a complete 7 day exercise routine that will help you shed up to 10LBS of belly fat then head over to Amazon and search for How To Lose Belly Fat Fast – 10LBS In Just 7 Days  by Harmesh Mal or  simply  click here – losing weight fast with 7 day nutritional plan

Above all enjoy the journey, don’t beat yourself up. You mess up you start again the next day only don’t give up. Good luck.

To Your Health, Wealth & Happiness

The Online Self Improvement and Self Help Encyclopedia

How Can I Lose Weight When I have Injured Myself?

how can I lose weightYou have just got into a routine, a really good routine of exercise and the last thing you need or want right now is anything to disrupt it. An injury of any type can be frustrating.

Frustration will build especially if you have struggled so much in the past to get yourself motivated to exercise in the first place!

First and foremost you need to understand it is OK to lose motivation.

Your diet is the major part of your weight loss effort.  If you are determined then you can still lose weight with your diet alone.

Being injured is no excuse to throw your diet out of the window, in fact it is the very reason you can maintain your weight all be it in a totally different way for the immediate future.

Remember, when you have to rest then YOU NEED TO REST to  reduce the stress on the muscle(s) in question.

The diet to exercise ratio is roughly 80% to 20%  so keep your eating habits in check. If you can continue to sustain your level of eating and you can still continue to lose weight doing it this way while you rest, you may actually be in a position to  ride out this ‘storm’ to when you are up and literally ‘running’ again.

You may probably have already realized that once you do get off your eating habit routine it is terrible trying to get back on it so try your best to maintain some kind of routine. This is obviously going to depend on how serious your injury is but to be committed you cannot make it an excuse to throw your good eating habits out of the window. How can I lose weight will no longer be the question but why I could not lose weight. Do not let the situation start to control you.

You will need, for the immediate period anyway, to get use to a different way of doing things while your injury heals so expect some hurdles along the way.

What you need to understand by trying to incorporate an exercise regime when an injury is prevalent will only make things worse.  You will not be doing yourself any favour. Dependent on the type of injury you have the best thing you can do immediately is to rest it and not make the situation worse.

You need to put things into perspective, don’t let your injury jeopardise all the hard work you have put in up to this point.  It is a glitch and depending on how you react during this transitional period can be the difference between success, i.e., getting back to your old routine as quickly as possible and failure, letting your injury win and you end up giving up totally.

How can I lose weight when the scales keep going up and up?

You will need to bin those scales for a while and if you do continue using them then remember don’t let them sabotage all your hard earned efforts.  OK so you may put on a pound or two. It’s no big deal unless you let it become a big deal. Quitting now would be the worse thing you could do. Your question of how can I lose weight will become a self fulfilling prophecy don’t let it materialize.

You need to understand that if your injury lasts for more than a few weeks you are likely to lose some of your fitness levels (depending on where you were originally) so don’t expect to go back into it straight after from where you left off especially if you were at a certain level of fitness to begin with.

You have one injury don’t push it to the point that you sustain another!

However if you are still adamant in wanting to do some form of exercise maybe some of the following suggests may help:

How can I lose weight  during an injury? Below are some helpful tips

Dependent on the type of injury you have sustained and your level of movement below are some suggestions on what you might be able to do instead.

1) Swimming as it is more forgiving on your joints because of it’s non impact aspect  as well as the fact that it is a fantastic all body exercise.

When you are able to (and you will know) try bringing into your diet a good daily stretch routine.

2) During your period of ‘forced’ no exercise otherwise known as the healing period you need to make sure you give your body sufficient nutritional support in order to help the healing process.

3) If you can still walk then why not try running for a while at least that way you will still feel you are doing some exercise. Even just walking will do you a world of good   It will definitely get you out of the house and stop your mood from getting even worse!

4) Try strengthening exercises with an exercise band

5) Try taking a break from your normal exercise routine and try out a different exercise.  This will help prevent overuse of a set of muscles as well as training  your body with a different set of movements to do.  Making this change will in the long run make your body more flexible and stronger for it.

6) This point is not to be taken lightly but many injuries occur when you are not paying attention to what you are actually doing e.g. running on a treadmill while on your mobile or becoming distracted when a ‘hot’ man or woman walks past. You need to know what ‘your’ body is up to not anyone else’s. Remember, if you do sustain an injury because of this you will be kicking yourself later as you will definitely know you only have yourself to blame.

7) In order to avoid any more injuries and  that burning question that keeps popping up in your head – “ how can I lose weight”  then do not by any means  skip over warming up and that means stretch those muscles!

Not only will  you get a much better work out and enhance your overall performance,  you will prevent strains, sprains, ‘pops’ and other noises that you really never  want to hear in the first place.

Even the most disciplined people can get injured if they don’t warm up properly and take the proper precautions before undertaking any physical activity.

Ideally you need to warm up for about 20 minutes prior to starting your routine. This action alone will significantly reduce your risk of injury.  Not only are your muscles stretched ready for your work out but  the art of warming up also promotes good blood flow before any exercise is undertaken.  You will be more supple and warmed up and less likely to pull anything before you even start exercising

8) In my previous point I mention warming up and stretching however you also need to make sure you don’t over stretch to the point that you cause pain as repeated stretching will inadvertently cause stress and strain on the very areas you are trying to avoid.  Remember, never stretch to the point that it becomes uncomfortable and you begin to feel pain as you will inadvertently create a tear.

9) Never, never carry on through pain.  That pain is there for a reason it is your body’s  self defence mechanism don’t ignore it or you will wish you hadn’t.  Also any injuries left untreated can in the long run become more complicated problems.  This especially is relevant when it comes to elbows, shoulders, knees and ankles.

10) If your exercise regime includes running or sprinting then it is absolutely vital that your exercise  trainers  are the right type so that they are able to absorb the repeated pressure that is put on your feet, otherwise it will cause inflammation. If you want to lose weight then invest in a good quality pair.  Ask yourself the question, “ seriously is not my short term and long term health worth it?”

11) The healing process also needs you to get sufficient sleep for it is while we are asleep that most of the healing processes takes place.

12) If the pain persists seek medical help, your doctor may even recommend a physical therapist dependent on the type and length of your injury.  The therapist will be able to help and guide you on the exercise you should be doing and those that should be well avoided.

Be warned though you need to listen and if  there are no exercises you should be doing then  you need take their advice.

IMPORTANT These recommendations may not be relevant to your individual circumstances. Before you do try to do something different if in any doubt seek medical help first.  The last thing you want to do is stop one  form of exercise only to replace it with another and do even more injury to yourself. Be sensible and be safe.

How can I lose weight? I say let’s be sensible about it.  Why?

Any injury no matter how big or small is not  pleasant for anyone to have to go through.  They are not just physical they can also lead to depression and sadly many can often  be avoided with a good warm up routine to begin with.

Above all you need to be focused on the outcome and that is to get better as quickly as possible, rest, be patient, eat well and when you are in a position start to move  and stretch your muscles slowly and then if you need to find another form of exercise that you can do while the healing process takes place on  your  injury.

Remember at the time of any injury  if you can, especially relating to foot injuries, literally do not put any weight on that part of your body until you know exactly what has just happened. With any pain and if you see any swelling, it is your body’s defence mechanism as work, which has already started the healing process.

Sometimes  it can be the little injuries that take longer than you originally expected when you thought they were ‘nothing really’ whilst other injuries that you experienced excruciating pain with might heal quicker. Patience hear is definitely the key.

Remember dependent on your type of injury, remain active enough to keep it from seizing up, although this may not be possible for all injuries where areas may actually need to be kept from moving to avoid any further damage.

Possibly the hardest part, you need to accept the very fact that you may need to  completely rest for days, weeks, if not months.

Remember it is OK to take a break from exercise while your injuries heal and instead of saying how can I lose weight  you will again be in a position to be  able to say I HAVE lost weight.

All the best and to your health, wealth and happiness.

how can I lose weight

Your Best 24 Tips To Help You Lose Weight

fastest way to lose weight1. Create a ‘relationship’ with food. Become accountable for your actions and take responsibility. You need to accept the fact that you need to start making good food decisions. It may sound simple but it is not easy, everyone is constantly looking for a quick fix, the fastest way to lose weight, that ‘magic’ pill.

You may have this ‘on and off’ relationship with food the thing to remember is to stop punishing yourself if you get it wrong otherwise your inner chatter box or in other words those voices in your head that keep screaming at you, will take over your life – literally.

It may seem like an impossible task at the moment but don’t stop – keep at it.

2, To real permanent change you need to eat real food, you may not have the time to eat properly and might be happier to just grab a ready meal but realistically how long can you keep that up?

The more you can start to shed those pounds the more you will be able to sit up straighter or stand up better without having to grab a window or chair or anything else for that matter Is that not worth the effort of making proper food to eat for yourself.

3. Exercise doesn’t just mean gym, or other hard core intensive training such as running. You can still get in daily exercise through other means like walking or even hoovering will count as your daily exercise if done for about 30 minutes. Try even standing up more. You don’t need equipment to exercise – e.g., jumping jacks.

4. If I am not hungry I shouldn’t eat right? Do not go by what you feel like eating or even maybe it could be you don’t feel like eating. By doing this you will end up with no control whatsoever over what you do end up eating and your results will subsequently show.

You will lose fat but your body will start to use the stored fat and you will also start breaking down muscle.  If you are conscious of wanting a good body shape and looking good, then this is definitely not a good thing especially if you like your physical activities.

Fighting with being overweight as well as being underweight is a big part of training yourself to eat and exercise well.

5. If you don’t make or prepare the food yourself talk to those who do and give them the courtesy of knowing you wish to change your diet – we all need a helping hand now and again.

6. Eat until you are not hunger any more, NOT when you are full and don’t do any snacking before you have your main meal. You are not kidding anyone especially your stomach which will definitely see and show all the ‘snacking’ even if no one else saw you do it.

7.Don’t beat yourself up – remember these tips to lose weight will take a while to show – it doesn’t mean they are not working.

Remember this is a journey you and your body are on – enjoy it.  What better feeling can there be than knowing you have finally mastered your will power, that chatter box and you are now reaping the rewards of all those past decisions

8.Keep your head up. Many may laugh, even scold at your weight loss efforts.  Just remember how good you will feel once you have lost all that weight. You are not doing it for anyone else but yourself.  It is also good to us this negativity to your advantage and become more focused, have a plan and then stick to it.  You will get your reward.

9. Eat more slowly – really eat more slowly – Think about it when you scoff your food what have you actually eaten. Ironically you may be so hungry, you have been waiting to eat all day that when you do finally eat fast you don’t even have time to register what you just ate!  Eat slow at least you’ll enjoy what you are eating AND you will end up eating less because you will become aware much sooner that you are actually full.  This may sound boring but it does actually work.

Other manageable tips to help you lose weight are:

10. A bit cheesy perhaps but learn to forgive yourself.  Getting angry with yourself is not going to burn off any fat!.  If you have to then treat yourself once a week as a trade of if you have been working out and eating sensibly for the rest of the week.  These tips to lose weight should not be seen as some kind or punishment but an enhancement to your current weight loss regime.

11. Kick the habit of eating just before you go to sleep – your digestive system went to sleep hours ago and that furnace inside you that digests your food has literally gone out. Your food will stay in your stomach undigested all night.  It is really worth that sickly feeling you will get the next morning especially if you had that heavy meal just before bed. Your weight loss efforts will all be undone.

12. Plan meals in advance and get everything you need, then before you go to work or when you are at home/school run etc., throw everything into a slow cooker come home from work or carry on with what you need to do at home for the day and then have your meal later on.  That way you will avoid the temptation of just eating whatever is available at that moment of hunger later on.

13. Do you have access to a swimming pool? If so why not try a different exercise as your body might have got used to your regular workout that you have been doing. Why not try changing it in terms of activity, intensity and duration etc. Your body and mind will notice the difference.

14. Your ‘ideal image’. Everyone always wants to be that little bit slimmer, or that little bit muscular. Just take it one day at a time. Constant, persistent action, coupled with determination, planning and that good diet will get you to where you want to be. Take each day at a time and let momentum build it itself.

15. Pack yourself some food to go! Dried fruit, nuts (a few and unsalted) carrot sticks, whatever you fancy.

16. Why not try freezing some water in a bottle and putting it into your lunch box, then include some other perishable foods such as yogurt only do remember to check for those high levels of sugar in your chosen foods as you may unintentionally be undoing all your efforts.

17. Hate counting calories? Try instead writing down everything you eat for a week and by how much.  Pretty soon you will get a good idea and a feel for what you are eating and only then will you become more aware of just how much you are eating.

In essence we all feel we are eating far less than we really are.  This way you will become more aware of portion sizes.  Just because you are eating healthy doesn’t give you the green light to pile on your plate!

You might just amaze yourself on your ‘healthy diet’ This way by becoming more aware you get into a position to do something about it.

Your mental image of healthy portions will change in the process.

18. Change your mental image about exercise. Many people would agree that diet plays 80% to 20& of exercise. However, you need to get your state of mind right, otherwise if a person doesn’t want to exercise it may as well be 100% . Change your attitude with food and exercise. That is eat less to lose weight, exercise to look fantastic!

19. Try cutting out something for a short time i.e., sugar you might in the process end up surprising yourself and also proving to yourself that you can indeed cut something out of your diet, albeit for a short time.

20. If you do crave sugar then perhaps why not switch to high quality sugar such as dark chocolate so that you are still able to indulge your sweet tooth but in smaller amounts.  Allow yourself to indulge as mentioned previously don’t beat yourself up when you are unable to stick to your plan.  It is far better to have a little ‘glitch’ than an altogether land slide in your weight loss efforts.

21. Perhaps sometimes limiting your food may work and other times it may not.  Learn to understand that your weight loss efforts are indeed a work in progress.  It has literally taken you years to put this weight on do not expect it to vanish overnight.  You need to play your part and all these tips to lose weight  do add up to the bigger picture of you losing and becoming fit and healthy.

22. If you eat breakfast (which you should be doing), then try eating this at home Buy your own cereal but make sure you check the levels of sugar then simply add Greek yogurt, dried fruit and nuts (unsalted), honey.  Just see what works for you and mix and match. No one breakfast should have to feel the same again. You are totally in charge of what goes into your cereal and by how much.

23. Treat yourself now and again, it can be the difference between you staying the distance or dropping out as soon as those sugar cravings hit home. Make your weight loss journey so much easier especially if you are not having to crave or indeed constantly having to deny yourself.

24. Train your brain. Sugar is dependency and therefore if you want to stop it altogether your cravings are going to ‘kick in. Sugar is around us constantly. It is your brain that needs to be trained.  Pay attention to what it is and then make different food choices if cutting sugar altogether is the goal that you wish to pursue.

If on the other hand you think or indeed know you cannot give up sugar completely then don’t try to.  If your cravings are really bad already trying to stop it is going to make your cravings go into overdrive. All your efforts and self discipline can be undo in just one day alone.

For those who do not go for the extreme approach, then try a more realistic approach to your individual circumstances and instead reduce your intake slowly.  Make conscious food choices and make sure you do not begin to snack out of boredom.  Above all, be aware of portion sizes so that when you do indulge your sweet tooth it is done in moderation and not in excess.

The above  24 tips to lose weight are by no means conclusive.  Everyone’s circumstances are different, many want to lose weight slowly, others are looking for the fastest way to lose weight.

Want a proven method that will kick start your weight loss effort and  show you exactly HOW you can lose up to 10LBS then go to Amazon   and search How To Lose Belly Fat Fast – 10LBS In Just 7 Days  by Harmesh Mal or click the blue link here  How To Lose Up to 10LBS Fast

I hope I have given you some helpful guidance, do-able and informative tips to lose weight that will will kick start your weight loss efforts and I wish you all the best in your weight loss efforts.

To You Health, Wealth and Happiness

You Know How to Reduce Weight But Are You Being Sabotaged?

Has it even become a conflict to the extent that you do not know how to reduce weight without offending someone, possibly even your partner?

Perhaps, having even previously bonded over food, you have now become very concious and are dedicated to losing weight whereas your partner is not.

Knowing even how to reduce weight may not ironically be the problem any more.

Sadly, there  is no right or wrong answers in this type of situation but a multitude of reasons why you may be having such difficulty in not only trying to persuade your partner to help but also difficulty in trying to lose weight in the first place due to someone else’s continued actions.

Could it could be they dislike change?

Is it that your partner is overweight or even the fact that they are just use to you being over weight?

From your perspective, you are dedicated to losing weight, trying to find the best fat burning foods and weight loss diet plan, it can be very easy for you to get to the point where you start to  feel your efforts are being hindered and become emotionally upset.

Do you feel your weight loss efforts are being hindered by someone?

There are any number of psychological possibilities such as  feeling threatened.

When someone does not have a high  self esteem they can easily feel  insecure or even sadly jealous.

It could be that your partner is having a hard time adjusting to you losing weight.

It may even be as simple as they are just more happier and content in having things continue the way there are.

Or even simply  just having a hard time adjusting to the new you!

Unfortunately change needs to happen and is inevitable if you want to know how to reduce weight and then stay fit and healthy thereafter.

Know How To Reduce Weight but See More High Sugar Food Coming In?

Sadly, there may even be a more negative reaction to you losing weight and something you may not have even contemplated or want at this moment in time.

Do you feel they are actively trying to sabotage your weight loss diet plan?

Is the food coming into the home high sugar content?

Is the comfort food  and snacks being brought back home increasing?

Or perhaps worse, do you feel a sense of guilt for not eating it?

Again, it could also be the case  they are having difficulty adjusting to the fact that not only have you found out  how to reduce weight, but that there is becoming more and more of a difference in weight which might not be taken as positively as you might have originally thought.

It can be a very difficult and delicate situation  for you both, being that you are both in your individual perspectives having to go through it alone.

From your perspective you feel there is no help forth coming from your partner whatsoever  be it in a mental  capacity (praising  and openly encouraging your efforts of wanting to lose weight) or  in a physical capacity (helping and encouraging you with your food choices and actively seeking to bring back healthy food for both you and perhaps the rest of the family to enjoy and eat).

There are a multitude of reasons to have to take into consideration and each persons circumstances are different e.g. your  partner may be the one buying the food, or it could be that it is you who are in charge of the food budget  but the rest of the family do not see eye to eye with your new found food choices?

Could it even be that your ‘problem’  person is indeed a parent?

The routes to such reasoing can and are no doubt endless.

Another Perspective To Your Weight Loss Diet Plan

It is also worth noting though that the person with the ‘problem’ may not even be aware of it whereas it may feel so ‘evident’ to you each and every time something is done as far as you are concerned to sabotage your efforts and undo all the good that has already been achieved so far.

E.g. they may just want  to ‘pamper and treat you’ for all your hard work and everything you do for them. Perhaps food may even be their way of showing you love and affection. Candlelit dinners out, expensive boxes of chocolate,  bringing cake in – feeling that  you deserve it for everthing you have been and do for them.

Realistically speaking a very harmless  romantic  gesture can easily include dinner and chocolates!

Unfortunately, when you  are finally ‘tuned’ in and you know how to reduce weight,  it is your mission to lose weight and you have a weight loss diet plan in place, you have finally  made the clear distinction of sticking to it.

You are on a mission, in fact you are a heat seeking missile targeted on the fastest way to lose weight,  so that even the slightest little gesture can become very upsetting if not problematic and traumatic to your efforts.

It is in times like this that you need them to understand that these short term fixes need to stop for  your sake and quite possibly for  the sake of your whole family’s long term health.

Put simply, they need to find new and less calorific ways of expressing their love!

How to reduce weight – the right and wrong attitude

Sadly, there is no right or wrong answers in this type of situation. However you have a responsibility to your own body.

You have a responsibility to your health.

You also have a responsibility to those who depend on you such as your children to show and lead the way.

If you feel there may be someone trying to purposefully or  even unintentionally, trying to  sabotage your weight loss program, when you are constantly  trying to seek to replace the bad food with good and healthy fat burning foods then you need to make a decision.

Does the situation control you or do you need to take control of the situation?

It may even quite simply be you need to show your commitment to your cause and show firmness.

You may even need to upset people in the process but if they do really love, respect and care for you, they will in the long term understand.

To Your, Health, Wealth & Happiness

How to Lose Belly Fat Fast

How Long Does It Take The Cold Sore Virus To Leave Your Body …

by: Sarin Carlson F

I got a cold sore (due to fever) on Thursday. The blister has disappeared. I have a date with my boyfriend on Tuesday, it is an important date to us and I think he may want to kiss me. So, my hopes are that the virus isn’t contagious anymore. He does know that I had a cold sore in the past week. Does anyone know how long does it take the cold sore virus to leave your body after it has healed?

If you are also wondering this, then here is a response to this question: Cold sores are caused by the virus known as herpes simplex type I (HSV-1). After the first episode of the disease, the virus lies dormant in the nerves or skin around the original area until something sets the virus off into another eruption. Colds, flu, and even stress can cause you to have an outbreak of cold sores. Why you have an outbreak at one time of life and not another is not clearly understood.

You always have the virus. The virus never leaves the body; it just becomes inactive until it breaks out again. It is the Herpes virus. Peroxide on a Q tip helps doctor it out quicker. Cold sores are caused by the herpes simplex virus type 1 and will never be gone from your body but will lie dormant until something such as infection or stress causes another outbreak to recur.

In the absence of a cold sore one may also transmit the virus through the skin. Oral herpes lesions typically occur on the lips, on the fixed mucosa inside the mouth, including the hard palate and gums, but can occur almost anywhere on the face. Aciclovir cream like zovirax has a drug in it which helps kill the virus


-Use a saline nasal spray

-Place a drop or two of either eucalyptus or peppermint essential oil on a cotton ball or handkerchief and hold near the nose while breathing deeply.


-Drink orange tea. Or eat lemon and honey just doesn’t add too much lemon, will make your milk sour.

-Put some vapor rub on your feet with socks, on your chest, back, and throat.


-Drink hot water lemon and honey

-Salt water gargle:

Mix a 1 tablespoon of salt in eight ounces of warm water. Gargle the whole mixture (don’t swallow) several times a day.
Do you want to discover the best and most effective cold sore treatments? If yes, then I suggest you get a copy of the Cold Sore Free Forever guide.

Click on this link ==> cold sore free forever, to read more about this natural treatment book, and discover how its been helping thousands of cold-sore sufferers allover the world.

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How To Lose Belly Fat Fast – 10 LBS In Just 7 Days


Your Weight Loss Diet Plan

17 Tips To Your Weight Loss Diet Plan

Weight Loss Diet Plan How toxic are you to yourself when it comes to having a weight loss diet plan?   Is the concern for your own well being enough to want to do something,  or are  you already starting to worrying about the direction you are heading in.

Not being able to lose weight,  losing some and then the weight loss slowing down or completely stopping, can be very demotivating.

It can only be a life style change it you make it a life style change. The key is moderation not elimination you also need to tune in to the mindset that it is not a diet, merely a permanent change in your lifestyle.

My BIGGEST tip is that it’s all about making small changes and below are some of these changes which I hope will help your journey to finding YOUR successful weight loss diet plan.

Tip 1 – A lifetimes worth of bad food choices. You need to make a clear distinction that what you are currently eating is  rubbish.   Your relationship with food has got to change once and for all.  You are more than likely having to fight with a life time’s worth of bad food choices. Make today’s food choices count

Tip 2 Do a reality check – what are  you really eating?  Most people think they eat far less than what they actually  do which then leads to the next question, “why am I not  losing weight?

Remember this is not some blame game nor is it a race against anyone else, this is about YOU losing weight and getting healthy and happy and probably most likely the people closest to you in the process.

Tip 3 Do you weigh yourself? If you do then  you need to become mentally prepared for THAT week and your numbers on your scale.  This can the difference to make you just  want  to stop and quit right there and then.

Even if the numbers do slow down for a bit do not get discouraged, you need to remember it all adds up and you will hit those big numbers sooner if not later, providing you don’t stop.

It is very easy to feel like you are not losing weight fast enough. After days of just generally feeling like this  you may even start to think this is  going to take years, the key is don’t stop.

Tip 4 – Time is your friend not your enemy and it is important  to remember that time goes super fast and a year from now will have gone by before you know it. Let’s start and finish on two totally different lines.

Furthermore, as long as you’re going forward  it may take you longer to  reach your ideal weight. The fact is  with every milestone that you reach – you  will be getting closer to that finishing line, so don’t beat  yourself up about it.

All these little things can keep you making forward progress.

Tip 5 – You will soon realize the numbers can go UP as well as down,  however, when you realise they have actually gone down over a period of time, what you will actually feel  and see that you are  actually going for it, how  do you think that will make you feel inside – absolutely fantastic!

Tip 6 – It is very realistic for you to even start to think “what if I weigh more?”.  Just remember you are not alone, it can be a long haul, especially depending on how much you need to lose.

Tip 7– If you are inclined to want to weigh yourself do so at the same time each week.

Tip  8 – Try and tackle your weight loss diet plan from all directions  all at the same time and make your changes realistic, e.g.  don’t ditch everything all at once, it will not last, the change needs to be sustainable. First stop soda for example, then in the next week stop your sugar laden drinks, the week after, ditch the sauces and so on.

Or if that is too much for you to think you can do, try doing it in even smaller steps, if you need your soda fix just have less of it over the same period of time and just keep reducing it slowly that way until you are able to replace it with water and other much healthier drinks.

By doing something different each  and every week you will continue to remind yourself you are in this change of life style for the long haul, this is no passing fad.

Tip 9 –  Write it down!  Try  writing down these little changes regularly so on your ‘down days’ especially at the beginning,  you will actually have something to reflect back on..  You will come to realize you are actually becoming a whole different person inside and that you are actually doing it.  In fact, you even took the time to write them down!

Tip 10 – Probably the hardest part, just do it! Who doesn’t wish they were rich, who doesn’t want to be fit and look ‘hot’ .  Decide –  stop the wishing and just do it.

Tip 11 – Keep an eye on yourself! You are your own worse enemy, you will see other people losing weight and then start second guessing yourself! “Am I doing the right thing?” or  tell yourself “Am I just wasting my time?”.

This will happen, it’s normal but you  need to deal with it – do not let it stop the weight loss from happening though.

Tip 12 – Inspiration.  Surround yourself, your kitchen your home, your mobile,  even your computer screen,  with inspirational quotes.  It’s just amazing how much of a motivational up lift they can give you.  Put some really juicy ones on your fridge door that will get you and keep you fired up and motivated and challenge yourself in the process.  Have fun with this.

Tip 13 –  Get smaller plates! It is such a psychological boost when you realize you just finished  all your plate of food BUT then comes the realization just how much smaller it was from your ‘regular’ portions.  It really is a good feeling.  This is just one of those little things you can change each week but it does ALL add up over time.

Tip 14 Stick to it. Just like anything else in life, you’re  not going to be perfect when you star.

Tip 15 –  MOVE  you no longer want to  be conserving energy.  Park away as far as possible from the entrance of your destination and walk that little bit extra.

Run, just a little bit at first, then maybe a quarter of a mile, then try half and just keep working your way up. If you keep up with this momentum you will actually amaze yourself and realise you can firstly actually run, secondly run over a really long distance and thirdly you will not want to stop once you start (because  you will realise you are really good at it!)  – it’s actually very addictive.

Tip 16 – Drink water whenever you feel hungry and eat until you are no longer hungry not until you are literally  bursting  and cannot eat any more   Eg. –  breakfast you know you  are going to be eating during the day as well (or you should be and not eating one big meal all in one go in the evening!) Just eat  a good breakfast that will be enough to carry you through to the next meal.

Tip  17 Just because you do exercise it doesn’t give you the green light to come home and eat anything you like – wrong. Small changes each and every day but in moderation.

You need to remember it is far harder to burn extra calories  than it is to just not eat them in the first place.  You will get into a vicious circle where the food intake will win.

Practice makes perfect. Before you know some months will have already passed but the BIG difference will be when you actually start feeling a  lot better, looking better, even sleeping better.  Just imagine what  all this will be having on  the quality of your life AND those around you

Above all keep at it. As always, to Your  Health, Wealth & Happiness

fastest way to lose weight

How To Lose Belly Fat Fast

How To Lose Belly Fat Fast – 10 LBS In Just 7 Days

A Secret Meditation for Law of Attraction Followers

by: Gary Evans
Looking to move to that all important next level? Are you seeking a method that can turbo charge your ability to manifest?

You’re in luck! By using my meditation you will undoubtedly manifest things more quickly and also experience more enjoyment when meditating.

Meditation is commonly mistaken for some mystic ritual or associated with monks and highly religious individuals. In my opinion, if you’re not meditating then you’re not connecting with your inner-being which means you will always have a partial detachment from the power that is natural to you.

When you focus your mind on something repetitive you automatically begin to quieten your mind which is the same as saying you are meditating. You reach a similar meditative state when you’re watching the television or listening to music. Your attention is in one place only and that is all meditation is. The difference is that when you purposely meditate, you are relieving your body and mind of many other constraints that it would normally be dealing with if you are watching television or listening to music. Once relieved of these, you can slip into a deeper state of concentration.

Find a comfortable area that you may sit quietly and will not be disturbed. It’s best to unplug the phone and turn off your mobile when you’re meditating to avoid all distractions. You can meditate in any position you like as long as your spine and head are kept straight in a vertical line.

Next, close your eyes and start to notice your breathing. Take a couple of deep, but slow, relaxing breaths in and out. Focus your mind on breathing and nothing else. When thoughts and images come into your mind (and they will) just release them and do not give them your attention, focus only on your breathing. Do this for about 5 minutes.

When you feel comfortable to begin, start to visualize what it is that you want. Is it a new home? A different lifestyle? Or a new relationship? Start to think and dream about what it is that you want.

Really get into the feelings of the visualization and enjoy the moment. Live it just for a few minutes whilst you’re in your meditative state. Think only about what it is that you want and pay no attention else where. For just a few moments, believe that what you are seeing in your mind is already yours.

Don’t worry if you don’t believe it at first, just keep practising the thought and visualization until it becomes a very familiar environment to you.

Once you’ve visualized all of your desires for about 20 to 25 minutes you can then gently bring yourself out of the meditation and feel good about yourself for completing masses of work in those 25 minutes!

Repeat this meditation for the rest of your life. No seriously, why wouldn’t you want to keep doing something that has two marvellous effects …

It brings you more joy and you’re moving yourself one step closer to your desires every time you do this meditation.

This meditation is one the most powerful manifestation techniques that I’ve ever come across. As simple as it may seem, the rewards that you will reap from doing it everyday are insurmountable.

Gary Evans

Manifesting Reality Isn’t Hard Work After All.