This is going to seem like a crazy idea - that you can have sweet stuff like chocolate, cake and biscuits and still lose belly fat!...but it will all make sense in a moment.
The first thing though is why would you want to eat any sugary foods if you were really serious about losing belly fat?
Well, if you try and cut out sweet foods...or "go on a diet" it's not going to stick. It won't last because if you eat enough of chocolate and cake it'll seem hard to fight the habit.
But instead if you train yourself how to use the habit in a way that changes you so you end up eating less sugary food but NOT completely stop you for good AND lose belly fat....isn't that a better option?
This is the key to it. NOT cutting out all these foods is the way that you end up stilll eating them and losing fat...but here's the thing:
You can't keep eating them the way you have been doing and expect that more exercise is going to help you lose belly fat
Doing some exercise will burn some of those calories but mostly it's not going to help you lose all of them. Because you've already spiked your blood sugar and your body is in the process of storing food as fat!
What you should do starting right now is first of all get some evidence about how many times a day or week you eat sweet foods. So make a simple log.
Next what you can do is schedule a treat day, like a Friday. On this day you can eat your little treat.
Then you really DO need to stop eating that food as much as possible...but now here's where I change it up: you make a good attempt to eat another thing that is more healthy instead. If it's really hard start with half and half.
This not only helps you lessen the blood sugar spikes..but it's also a great way to deal with food cravings. You can find out more about this particular part of it here: stop food cravings.
The main technique is to ween yourself off the amount of sweet foods rather than deny yourself them. So you end up still eating them and you lose belly fat.
Try it this week. Find out how much you eat, then choose a day (or at most 2) where you eat that food (or foods). And then eat something else on the other days.
And let me know how you get on by leaving a comment below!
Wednesday, June 22, 2011
Sunday, May 22, 2011
Your Body Weight - A Readily-Available Fat Burning Tool
In this post I will describe to you that your body weight is the greatest workout tool you need to lose those last inches of belly fat in as little as 90 days.
If you start to train using body weight exercises, not only will your workouts be faster and more simple to achieve, but you will also be able to vary the level of difficulty and duration of the exercises with no cost consequence to you. If, on the other hand you do not start using body weight exercises to help you lose stomach fat, you will probably not see any progress in your fat loss hopes and will continue to waste money on ineffective gym sessions.
Why is your body weight so good as a fat shedding tool?
The primary reason is that you can readily adapt your body position to make any ordinary exercise that little bit harder, much more challenging and at the same time focused on your main core muscle groups. You can do this in such as way as to imitate some of the more specific gym equipment.
You can also do it no matter how much you weigh. Obviously if you consider yourself to have fat you can reduce the intensity of a few exercises, but you will also know what is the correct level for you to push to. If you don't, get some advice before you begin.
The second reason is psychological. When you start to train using your body weight, and when you start out to see the results due to the intensity in some positions, both due to enhanced stability or increased repetitions, you get a burst of excitement and creativity. You can start to adapt and try different variations when it applies to training.
This improvisation is vital to how you lose belly fat, as it is a key part in making you stimulated to physically exercise. Ponder how you do the same gym workouts a lot of the time and see how effective they are at motivating you or losing belly fat? Now think how it would really feel to be able to to exercise anywhere devoid of restriction and perceive that it is burning your physique fat.
You can do body weight workouts in a resort space, in the park, in the front space or on a boat. You can also adapt your environment to help.
The variety of body weight exercises to do begin from the simple every day workout routines that we all had to do in PE class at school. These can be:
Consider push-ups for example. You can make these tougher by elevating your lower limbs or by raising a leg up behind you as you do a push-up. You can also do side push-ups or if you are specifically adventurous, one-arm push-ups.
You can, and could, vary the intensity of your body weight exercises, either carrying out high intensity interval training, or gradual body tension workouts, in which you maintain for a few seconds for each and every repetition. This aids strength endurance.
You do not have to use any weights, although if you need to be resourceful you can. Having said that, by incorporating body weight exercises into your workout program, instead of doing specialised gym lessons with fancy shiny new equipment, you should get all the benefits, in actuality, much more added benefits with out the hassle of both the price or making the time for the type.
If you keep using these workouts you could see that your stomach fat, and all body fat, starts to lessen, provided of course you are consuming food correctly. You need to mix the two for effective fat loss.
If you start to train using body weight exercises, not only will your workouts be faster and more simple to achieve, but you will also be able to vary the level of difficulty and duration of the exercises with no cost consequence to you. If, on the other hand you do not start using body weight exercises to help you lose stomach fat, you will probably not see any progress in your fat loss hopes and will continue to waste money on ineffective gym sessions.
Why is your body weight so good as a fat shedding tool?
The primary reason is that you can readily adapt your body position to make any ordinary exercise that little bit harder, much more challenging and at the same time focused on your main core muscle groups. You can do this in such as way as to imitate some of the more specific gym equipment.
You can also do it no matter how much you weigh. Obviously if you consider yourself to have fat you can reduce the intensity of a few exercises, but you will also know what is the correct level for you to push to. If you don't, get some advice before you begin.
The second reason is psychological. When you start to train using your body weight, and when you start out to see the results due to the intensity in some positions, both due to enhanced stability or increased repetitions, you get a burst of excitement and creativity. You can start to adapt and try different variations when it applies to training.
This improvisation is vital to how you lose belly fat, as it is a key part in making you stimulated to physically exercise. Ponder how you do the same gym workouts a lot of the time and see how effective they are at motivating you or losing belly fat? Now think how it would really feel to be able to to exercise anywhere devoid of restriction and perceive that it is burning your physique fat.
You can do body weight workouts in a resort space, in the park, in the front space or on a boat. You can also adapt your environment to help.
The variety of body weight exercises to do begin from the simple every day workout routines that we all had to do in PE class at school. These can be:
- Push-ups
- Sit-ups
- Running On The Spot
- Lunges
Consider push-ups for example. You can make these tougher by elevating your lower limbs or by raising a leg up behind you as you do a push-up. You can also do side push-ups or if you are specifically adventurous, one-arm push-ups.
You can, and could, vary the intensity of your body weight exercises, either carrying out high intensity interval training, or gradual body tension workouts, in which you maintain for a few seconds for each and every repetition. This aids strength endurance.
You do not have to use any weights, although if you need to be resourceful you can. Having said that, by incorporating body weight exercises into your workout program, instead of doing specialised gym lessons with fancy shiny new equipment, you should get all the benefits, in actuality, much more added benefits with out the hassle of both the price or making the time for the type.
If you keep using these workouts you could see that your stomach fat, and all body fat, starts to lessen, provided of course you are consuming food correctly. You need to mix the two for effective fat loss.
Thursday, May 12, 2011
The Simplest Thing To Do Start Losing Belly Fat
Tuesday, May 3, 2011
Changing How You Eat To Lose Weight And The Doubt That Comes With It
You know that feeling you get when you hear about how you need to 5-6 times a day to lose weight?
Or maybe you read some of my stuff where it says that a great way to lose weight is to eat 4 times a day...as it's actually easier to learn and do...but you get that that "ehhh I don't know" in your mind?
Well, I can recall from my own experience of being on the other end wanting to lose my last inch of belly fat, that the concept of eating more meals a day just seemed to be hassle. Unnecessary even.
I mean, you may be thinking..."I'm eating enough at the moment" or maybe you think that you are eating way too much, and you already know that this is the reason you are putting on weight?
How can eating more possibly help?
The real truth is going to be a bit of a mix of what you knew and something else. The secret to losing fat is to eat more. You eat to burn calories.
And think about this: if you don't change how you eat then you won't change your current weight...and it doesn't matter how much you try and work out.
So learning to, at least, see how you eat and how much food you eat gives you an edge over every one else who's struggling...because they don't really see exactly what and how they eat. They just have an image, a story of what they think they are eating.
The first stage before you even make a plan to change how you eat...is to get some evidence of what you are eating and the way you eat.
And the easiest way is to make a journal each day.
Now you'll probably get a rush of "ah no that's just hassle...I don't need to do that"...and it's natural for this reaction. But here's the thing:
What's the real harm in seeing in black and white how you eat, what you eat and when you eat?
What harm are you going to do yourself by getting this knowledge?
The answer is of course: none!
It will do you no harm at all...but it will do you a world of good!..because you will get to see the pattern of how you eat...and remember what you want to do is eat to burn calories
And here's just a rough guess:
Now how do I know this?
Well...this is what I used to eat. I didn't eat a whole lot of processed foods, but I ate enough and in a pattern like this that it meant that my blood sugar level didn't stay steady during the day...so I didn't lose weight.
Because it leads to spikes in your insulin levels
Which then makes you start to turn your food into fat. The quicker the spikes, the quicker the onset of turning the food you eat into fat.
So before you learn to keep that blood sugar more level to help you store less fat...hence the idea of eating to burn calories....go find out exactly what and how you eat.
It might just be the biggest revelation you get all year!
Or maybe you read some of my stuff where it says that a great way to lose weight is to eat 4 times a day...as it's actually easier to learn and do...but you get that that "ehhh I don't know" in your mind?
Well, I can recall from my own experience of being on the other end wanting to lose my last inch of belly fat, that the concept of eating more meals a day just seemed to be hassle. Unnecessary even.
I mean, you may be thinking..."I'm eating enough at the moment" or maybe you think that you are eating way too much, and you already know that this is the reason you are putting on weight?
How can eating more possibly help?
The real truth is going to be a bit of a mix of what you knew and something else. The secret to losing fat is to eat more. You eat to burn calories.
And think about this: if you don't change how you eat then you won't change your current weight...and it doesn't matter how much you try and work out.
So learning to, at least, see how you eat and how much food you eat gives you an edge over every one else who's struggling...because they don't really see exactly what and how they eat. They just have an image, a story of what they think they are eating.
The first stage before you even make a plan to change how you eat...is to get some evidence of what you are eating and the way you eat.
And the easiest way is to make a journal each day.
Now you'll probably get a rush of "ah no that's just hassle...I don't need to do that"...and it's natural for this reaction. But here's the thing:
What's the real harm in seeing in black and white how you eat, what you eat and when you eat?
What harm are you going to do yourself by getting this knowledge?
The answer is of course: none!
It will do you no harm at all...but it will do you a world of good!..because you will get to see the pattern of how you eat...and remember what you want to do is eat to burn calories
And here's just a rough guess:
- You will probably see you aren't eating a proper breakfast
- You will probably be having a bit more fatty foods, chocolate bars or muffins during the day.
- You will probably be eating a BIG dinner packed with refined carbs like white bread, pizza base, chips (of the fries variety) or white rice
Now how do I know this?
Well...this is what I used to eat. I didn't eat a whole lot of processed foods, but I ate enough and in a pattern like this that it meant that my blood sugar level didn't stay steady during the day...so I didn't lose weight.
Because it leads to spikes in your insulin levels
Which then makes you start to turn your food into fat. The quicker the spikes, the quicker the onset of turning the food you eat into fat.
So before you learn to keep that blood sugar more level to help you store less fat...hence the idea of eating to burn calories....go find out exactly what and how you eat.
It might just be the biggest revelation you get all year!
Tuesday, April 19, 2011
An Exercise And Eating Log - Keeping You On Track To Weight Loss
There's a lot of power in a logbook or journal...and especially if it comes to how you use it for fat loss.
You and I might not be as in control of what we do as we believe we do...
We don't see first hand what we do each day because we aren't making that little bit of effort to write it down. And as we often think taking notes as hassle we don't realise how crucial it is for a fat loss plan to do it.
The simple truth is that without knowing what you current are doing to try and lose fat, you won't know how to change it to get more success.
Because it is worth the time and patience and then some. A little effort regularly really gives you that insight and awareness...especially when you can then look over all the short entries (not talking about a Dear Diary here!)...and see how far you have come..
And it may be that in a few months all you do is write a one liner or a quick bullet list of what exercises you did...and how you felt you have performed...instead of a line by line table about what calories you saved...
Even the act of writing every day...or at least doing it a few times a week produces a great habit of self-discipline and control...
And it's this that keeps you focussed on your fat loss plan. Even if when you mention it to your friends they might think it sounds like you are a bit obsessive!
Well, as is usually the case they're the ones who could do with losing some pounds, getting into shape and having better discipline!
Just remember: keeping even a one-liner a day log is all you need for you to see how much you workout and if it is matching the changes in your body...
And remember that it also subconsciously reinforces your fat loss plan...and without having to spend more than 5 minutes of your time!
You and I might not be as in control of what we do as we believe we do...
We don't see first hand what we do each day because we aren't making that little bit of effort to write it down. And as we often think taking notes as hassle we don't realise how crucial it is for a fat loss plan to do it.
The simple truth is that without knowing what you current are doing to try and lose fat, you won't know how to change it to get more success.
Because it is worth the time and patience and then some. A little effort regularly really gives you that insight and awareness...especially when you can then look over all the short entries (not talking about a Dear Diary here!)...and see how far you have come..
And it may be that in a few months all you do is write a one liner or a quick bullet list of what exercises you did...and how you felt you have performed...instead of a line by line table about what calories you saved...
Even the act of writing every day...or at least doing it a few times a week produces a great habit of self-discipline and control...
And it's this that keeps you focussed on your fat loss plan. Even if when you mention it to your friends they might think it sounds like you are a bit obsessive!
Well, as is usually the case they're the ones who could do with losing some pounds, getting into shape and having better discipline!
Just remember: keeping even a one-liner a day log is all you need for you to see how much you workout and if it is matching the changes in your body...
And remember that it also subconsciously reinforces your fat loss plan...and without having to spend more than 5 minutes of your time!
Friday, April 15, 2011
You don't need to worry! It's only one slice of cake
There is going to be an occasion when you'll want to eat some cake...and probably some good cake...
So what do you do?
Well, you eat it
Hold on though...isn't the whole idea to get a flat belly about not eating fatty and sugary food and cakes?
The usual stuff you hear is about taking out all sugary foods and eliminating refined carbs...
But actually the trick is that you don't have to completely cut out sugary foods and beer or wine to lose stomach fat.
You do have to learn to ease off on eating things like chocolate and cake and build the habit of eating healthier options...but going cold turkey on sweet foodwill not last...unless you have large reserves of willpower...
If you have discovered a method to increase your will power then fantastic!. Most likely this is not you and you are faced with The Cake Dilemma
The long-term answer is this:
If you eat something sweet everyday, then you are going to have to limit yourself to 1 cake day a week. No joke. 1 day a week. If you eat cake on more days, chances are you won't lose body fat, because it tends to be that you don't control your diet in other ways...
...so write it in your diary...something like Cake Day on Wednesday... and if a cake eating opportunity arises on this day, yes, you can have the cake.
Every other day, eat something healthier instead or just drink some water...do something that replaces the cake eating and builds a new habit...
Because it's this replacing for something healthier that ultimately will mean that even on the Cake day you won't get the urge so much to eat cake...and if you do still want it well...
Don't be worrying it's only one bit of cake
You are already doing enough to lose those last inches of belly fat. You can happily eat the cake without getting down on yourself.
But remember...there are no short cuts here. You need to reduce your cake eating before you get that feeling of liberation when eating cake...before you know you are already doing enough to lose belly fat...
So pull out the notes app, yes get it out RIGHT NOW.. and make one day a week Cake Day!
So what do you do?
Well, you eat it
Hold on though...isn't the whole idea to get a flat belly about not eating fatty and sugary food and cakes?
The usual stuff you hear is about taking out all sugary foods and eliminating refined carbs...
But actually the trick is that you don't have to completely cut out sugary foods and beer or wine to lose stomach fat.
You do have to learn to ease off on eating things like chocolate and cake and build the habit of eating healthier options...but going cold turkey on sweet foodwill not last...unless you have large reserves of willpower...
If you have discovered a method to increase your will power then fantastic!. Most likely this is not you and you are faced with The Cake Dilemma
The long-term answer is this:
If you eat something sweet everyday, then you are going to have to limit yourself to 1 cake day a week. No joke. 1 day a week. If you eat cake on more days, chances are you won't lose body fat, because it tends to be that you don't control your diet in other ways...
...so write it in your diary...something like Cake Day on Wednesday... and if a cake eating opportunity arises on this day, yes, you can have the cake.
Every other day, eat something healthier instead or just drink some water...do something that replaces the cake eating and builds a new habit...
Because it's this replacing for something healthier that ultimately will mean that even on the Cake day you won't get the urge so much to eat cake...and if you do still want it well...
Don't be worrying it's only one bit of cake
You are already doing enough to lose those last inches of belly fat. You can happily eat the cake without getting down on yourself.
But remember...there are no short cuts here. You need to reduce your cake eating before you get that feeling of liberation when eating cake...before you know you are already doing enough to lose belly fat...
So pull out the notes app, yes get it out RIGHT NOW.. and make one day a week Cake Day!
Friday, April 8, 2011
Losing Stubborn Belly Fat - Finding Time To Exercise When You Feel It's Impossible
Losing stubborn belly fat can be an uphill battle. You probably have a million things to do each day. Perhaps you have a small child or have a long boring drive from work. And the last thing you want to think about is doing a workout when you at last get home.
So though you know you that you need to some exercise because it helps you lose fat, the time just never seems right for you. Yes, you could try going to the gym before work or after work but you've tried that and it eats into other more important things. That's not a good solution.
It seems like you can't really get any traction. And then you get that feeling, that creeping sense of disappointment. Your goal of losing fat in the time you wanted isn't going to happen.
But you still hope that you can find an easier, quicker way, a short-cut to give you that result.
If any of this sounds familiar then you'll be happy to know that there is a very simple technique that you can use to change this picture. How you can actually get your weekly workouts and start losing stubborn belly fat without taking time away from other commitments.
If you apply this technique you will find that more opportunities seems to appear as if by magic for exercise.
The logic behind this technique is that due to years and years of building habits and having experiences in life, you and I have brief moments during the day when we get a sudden drive to do something. These bursts are remnants of times before when we had the habit of doing something during those moments.
Most of the time, you may not notice it. But when you start to examine it, you see patterns. And by using these patterns you can try to fit in workouts into your schedule.
Because it's highly likely that you have more time than you think you do.
So to find out this information here's what to do:
Make a note of when during the week you got an "slight urge" to exercise
You should get them a few times a week, perhaps even a few a day. Now if the urge was strong enough and you did exercise when you felt like it, great!! If this didn't happen and another thing came up, you at least had the beginnings of a drive to go for it.
But why is this important?
If you know when you most feel like working out, it will only take a little more effort to work out. And then when you start exercising more, you can then expand this to more times when before you didn't have such an urge for it.
And there is no good or bad time. It might be 7 in the morning before the kids are up. It might be 20 minutes high intensity when you get home. Or you do something before lunch.
Just write down when it is and keep making that log for the next 7 days. Try and work out as well, in whatever style you do.
And here's some extra advice: if you can't think how to exercise, then consider doing circuits of simple body weight exercises. Push-ups, crunches, lunges, with and without a medicine ball or weights of any kind. And you might only do it for 10 minutes. Right now the amount of time you spend is less important than the building of a habit to workout at that time.
So, for the action step: get something to be a log (it could even be a Notes application on your laptop, PC, iPhone, Black Berry, whatever) and make this the place where you record these urges. Make sure you fill it in each day.
And lastly: the way you go about losing stubborn belly fat, using exercise as a part of your plan, is by having your own habits and rhythms work WITH you, not against you!!!
So though you know you that you need to some exercise because it helps you lose fat, the time just never seems right for you. Yes, you could try going to the gym before work or after work but you've tried that and it eats into other more important things. That's not a good solution.
It seems like you can't really get any traction. And then you get that feeling, that creeping sense of disappointment. Your goal of losing fat in the time you wanted isn't going to happen.
But you still hope that you can find an easier, quicker way, a short-cut to give you that result.
If any of this sounds familiar then you'll be happy to know that there is a very simple technique that you can use to change this picture. How you can actually get your weekly workouts and start losing stubborn belly fat without taking time away from other commitments.
If you apply this technique you will find that more opportunities seems to appear as if by magic for exercise.
The logic behind this technique is that due to years and years of building habits and having experiences in life, you and I have brief moments during the day when we get a sudden drive to do something. These bursts are remnants of times before when we had the habit of doing something during those moments.
Most of the time, you may not notice it. But when you start to examine it, you see patterns. And by using these patterns you can try to fit in workouts into your schedule.
Because it's highly likely that you have more time than you think you do.
So to find out this information here's what to do:
Make a note of when during the week you got an "slight urge" to exercise
You should get them a few times a week, perhaps even a few a day. Now if the urge was strong enough and you did exercise when you felt like it, great!! If this didn't happen and another thing came up, you at least had the beginnings of a drive to go for it.
But why is this important?
If you know when you most feel like working out, it will only take a little more effort to work out. And then when you start exercising more, you can then expand this to more times when before you didn't have such an urge for it.
And there is no good or bad time. It might be 7 in the morning before the kids are up. It might be 20 minutes high intensity when you get home. Or you do something before lunch.
Just write down when it is and keep making that log for the next 7 days. Try and work out as well, in whatever style you do.
And here's some extra advice: if you can't think how to exercise, then consider doing circuits of simple body weight exercises. Push-ups, crunches, lunges, with and without a medicine ball or weights of any kind. And you might only do it for 10 minutes. Right now the amount of time you spend is less important than the building of a habit to workout at that time.
So, for the action step: get something to be a log (it could even be a Notes application on your laptop, PC, iPhone, Black Berry, whatever) and make this the place where you record these urges. Make sure you fill it in each day.
And lastly: the way you go about losing stubborn belly fat, using exercise as a part of your plan, is by having your own habits and rhythms work WITH you, not against you!!!
Wednesday, March 30, 2011
Making That Next Step - All You Need To Lose Fat
It is a strange phenomenon…looking back on all those little things you've done and suddenly seeing that you have accomplished so much. Look at all the ways you are fitter.
You may not be exactly in the place you believed you were going to be…but you will have progressed further than doing absolutely nothing but worrying about starting.
It’s times like these that you should congratulate yourself.
…and Personal Motivation is the key to this success…
If you don’t have a technique to keep motivated to lose weight then chances are you won’t reach your goals of, for example, having a flatter belly in 90 days or fitting into a special outfit for say, a wedding.
I know sometimes it sounds like everyone tells you “You need to have a plan…you must have this”…but it really isn’t that difficult to create one.
Just say to yourself: I will lose that fat in 12 weeks…or whatever time period you wish…but make it realistic!
If you do have a plan AND the extra motivation to lose weight then you will get results. Simple as that. It WILL happen.
I find good motivation in a technique I decided to try: It’s called the Just The Next Step method…and it is as straightforward as it sounds.
Here it is:
What happens is that you end up getting more done in less time because you only think about the next thing to do. And in general, it keeps you from over thinking.
Remember though: you still have to have a basic structure of steps to take the first few times you attempt this otherwise you will get distracted…
…and this means, especially for a fitness and weight loss program:
THE FAT ISN”T GOING TO SHIFT
So try this as motivation to lose weight if you find you don’t have the time in the day…it has the added benefit of making time magically appear from nowhere.
You may not be exactly in the place you believed you were going to be…but you will have progressed further than doing absolutely nothing but worrying about starting.
It’s times like these that you should congratulate yourself.
…and Personal Motivation is the key to this success…
If you don’t have a technique to keep motivated to lose weight then chances are you won’t reach your goals of, for example, having a flatter belly in 90 days or fitting into a special outfit for say, a wedding.
I know sometimes it sounds like everyone tells you “You need to have a plan…you must have this”…but it really isn’t that difficult to create one.
Just say to yourself: I will lose that fat in 12 weeks…or whatever time period you wish…but make it realistic!
If you do have a plan AND the extra motivation to lose weight then you will get results. Simple as that. It WILL happen.
I find good motivation in a technique I decided to try: It’s called the Just The Next Step method…and it is as straightforward as it sounds.
Here it is:
- Write down what you aim to do for the task at hand – for example, to workout, this would be get changed, review what you are going to do, warm-up, exercise, warm-down, shower, write down what you did in you exercise log
- Start with the first step and only focus on going to the next one.
What happens is that you end up getting more done in less time because you only think about the next thing to do. And in general, it keeps you from over thinking.
Remember though: you still have to have a basic structure of steps to take the first few times you attempt this otherwise you will get distracted…
…and this means, especially for a fitness and weight loss program:
THE FAT ISN”T GOING TO SHIFT
So try this as motivation to lose weight if you find you don’t have the time in the day…it has the added benefit of making time magically appear from nowhere.
Friday, March 25, 2011
2 Crucial Pieces of Advice To Stop Food Cravings
You're dying to to get control of your food cravings but you just can't seem to put the pieces of the puzzle together...or you keep making the same mistakes.
You may have tried not eating the food or distracting yourself. It just doesn't work. And those cravings are driving you up the wall...holding you back from losing weight and keeping the fat on.
Well, in this video you can learn how to stop this pattern...and with the 2 tips I talk about, you can start to make a tangible change to your food cravings habits.
You learn to conquer them and get that control over the way you eat, control that you have always wanted. And it starts with 2 things...
Click on the picture below to watch the video. See how you can transform the way you handle cravings forever...and start losing that weight and fat in the process!
You may have tried not eating the food or distracting yourself. It just doesn't work. And those cravings are driving you up the wall...holding you back from losing weight and keeping the fat on.
Well, in this video you can learn how to stop this pattern...and with the 2 tips I talk about, you can start to make a tangible change to your food cravings habits.
You learn to conquer them and get that control over the way you eat, control that you have always wanted. And it starts with 2 things...
Click on the picture below to watch the video. See how you can transform the way you handle cravings forever...and start losing that weight and fat in the process!
Wednesday, March 23, 2011
The most important step to beat food cravings
The most damaging mistake that you can do when trying to stop food cravings is trying to force yourself NOT to have something...
I'm referring to that time when the craving comes and you consciously say to yourself to not eat some “bad” food or drink that “bad” drink.
You know how that feels? That “forcing” yourself. The focus...the way your chest gets a bit tighter and you need to get up and sit somewhere far from the biscuits..
Or when you feel yourself having a hard time concentrating on work...you NEED to eat that slice of chocolate..but no, no, NO I HAVE TO FIGHT IT...
As you are aware, this type of occurance is not something you can maintain day after day. Maybe you stop yourself once or twice or maybe you push it to a week.
It doesn’t matter. Pretty soon you are going to fall back into old ways...in fact I'm sure you have these habits already, but you don't call them that so that you can trick yourself.
So you say “I don’t really have CRAVINGS...I just like my little treats now and then”...or “Sure only some people really have CRAVINGS, I just have a sweet tooth..”
Or “I tried stopping but you know in the end it won't do me any harm”
Yes. Denial is a terrific friend...BUT I’m not here to talk about guilt or denial and what you can do about it.
I’m talking about how you can learn to get control of that very craving, in fact CONQUER it so that you can smugly, and yes smugness is the right thing to say..how you can smugly eat any sweet food you like when YOU want...
And not have it the other way around...
So how do you begin?
The answer is to develop habits or even better...to replace habits with better ones.
So currently lets say that you always eat something sweet as part of your lunch...this is usually a well-established sweet food craving habit.
Okay. Instead of denying yourself the sweet food...have something else to eat. Like a piece of fruit or some nuts...or even a carrot. I'm not joking.
So you'll need to plan a day to bring in the other food or apply some willpower to buy the other food you are having instead. Then you need to have it with you so that you can eat this when the food craving comes.
So:
Choose what you will eat instead of that something sweet and fatty at that main time of the day when you normally have it.
Bring the other food with you or have it near to you.
Now this is the first piece of the puzzle...but a powerful one.
Also, remember that conquering cravings also fits in nicely to your fat loss plan and getting rid of those last inches of belly fat. If you want to hear more about that you can watch a cool video on it.
You can go here ====>>>Cravings control for belly fat loss
I'm referring to that time when the craving comes and you consciously say to yourself to not eat some “bad” food or drink that “bad” drink.
You know how that feels? That “forcing” yourself. The focus...the way your chest gets a bit tighter and you need to get up and sit somewhere far from the biscuits..
Or when you feel yourself having a hard time concentrating on work...you NEED to eat that slice of chocolate..but no, no, NO I HAVE TO FIGHT IT...
As you are aware, this type of occurance is not something you can maintain day after day. Maybe you stop yourself once or twice or maybe you push it to a week.
It doesn’t matter. Pretty soon you are going to fall back into old ways...in fact I'm sure you have these habits already, but you don't call them that so that you can trick yourself.
So you say “I don’t really have CRAVINGS...I just like my little treats now and then”...or “Sure only some people really have CRAVINGS, I just have a sweet tooth..”
Or “I tried stopping but you know in the end it won't do me any harm”
Yes. Denial is a terrific friend...BUT I’m not here to talk about guilt or denial and what you can do about it.
I’m talking about how you can learn to get control of that very craving, in fact CONQUER it so that you can smugly, and yes smugness is the right thing to say..how you can smugly eat any sweet food you like when YOU want...
And not have it the other way around...
So how do you begin?
The answer is to develop habits or even better...to replace habits with better ones.
So currently lets say that you always eat something sweet as part of your lunch...this is usually a well-established sweet food craving habit.
Okay. Instead of denying yourself the sweet food...have something else to eat. Like a piece of fruit or some nuts...or even a carrot. I'm not joking.
So you'll need to plan a day to bring in the other food or apply some willpower to buy the other food you are having instead. Then you need to have it with you so that you can eat this when the food craving comes.
So:
Choose what you will eat instead of that something sweet and fatty at that main time of the day when you normally have it.
Bring the other food with you or have it near to you.
Now this is the first piece of the puzzle...but a powerful one.
Also, remember that conquering cravings also fits in nicely to your fat loss plan and getting rid of those last inches of belly fat. If you want to hear more about that you can watch a cool video on it.
You can go here ====>>>Cravings control for belly fat loss
Friday, March 18, 2011
Ending It With That Special Other - To Lose Stomach Fat
You know there comes a time when you feel the need to to make an important lifestyle change, like finally admitting you want a better job, bigger house..or to lose stomach fat!…
And lots of things are going crazy, you may not have the focus or time and inclination to do things you usually do…you know you have to make big choices with huge consequences.
Well in all that madness it seemingly always happens…it’ll rear its ugly head. You’ll run into that awkward scene:
How do I say to my lover that I don’t want to be with them any more?
You’ve weighed it up and you and your lover have reached that crossroads. The big decision indeed.
But wait, this is no RUN OF THE MILL lover.
This lover gives the best, all the time and makes you feel you are the special one…always. This lover never gives you that judging look, lets you take them any place you want. They don't nag or expect some meaningless conversation. Just easy quality…every single time.
All they want is that you pay them attention...
This lover I’m talking about is your secret relationship with chocolate.
Now there's great advice about changing your diet and throwing out junk and processed food so that you can lose stomach fat
Don’t be eating white bread. Beware the pasta. Watch out for fried chicken and Big Macs. Things like that.
And that is true. It does help you lose belly fat and other fat to change from eating so much of these and it can help a lot that, when you have to eat carbs like this, you swap them for granary or wholemeal.
But the largest impact you can have on losing weight is to cut down heavily on the one relationship that always provides you with that certain satisfaction…
The one involving Chocolate
But you can’t just cut it out of your life…you may always need precious moments with this lover...just not EVERY DAY.
That little chocolate bar after dinner ring any bells?
So here’s a tip: Replace it with something else…a nut bar or an oat bar…or some fruit and nuts…just something else healthier.
To lose stomach fat you need to be tough!
And if it’s hard, I feel for you. I had to cut my lover out to. We have a once a week date these days, yeah it's not the same magic, it's changed…but my stomach is flatter thanks to it!
And lots of things are going crazy, you may not have the focus or time and inclination to do things you usually do…you know you have to make big choices with huge consequences.
Well in all that madness it seemingly always happens…it’ll rear its ugly head. You’ll run into that awkward scene:
How do I say to my lover that I don’t want to be with them any more?
You’ve weighed it up and you and your lover have reached that crossroads. The big decision indeed.
But wait, this is no RUN OF THE MILL lover.
This lover gives the best, all the time and makes you feel you are the special one…always. This lover never gives you that judging look, lets you take them any place you want. They don't nag or expect some meaningless conversation. Just easy quality…every single time.
All they want is that you pay them attention...
This lover I’m talking about is your secret relationship with chocolate.
Now there's great advice about changing your diet and throwing out junk and processed food so that you can lose stomach fat
Don’t be eating white bread. Beware the pasta. Watch out for fried chicken and Big Macs. Things like that.
And that is true. It does help you lose belly fat and other fat to change from eating so much of these and it can help a lot that, when you have to eat carbs like this, you swap them for granary or wholemeal.
But the largest impact you can have on losing weight is to cut down heavily on the one relationship that always provides you with that certain satisfaction…
The one involving Chocolate
But you can’t just cut it out of your life…you may always need precious moments with this lover...just not EVERY DAY.
That little chocolate bar after dinner ring any bells?
So here’s a tip: Replace it with something else…a nut bar or an oat bar…or some fruit and nuts…just something else healthier.
To lose stomach fat you need to be tough!
And if it’s hard, I feel for you. I had to cut my lover out to. We have a once a week date these days, yeah it's not the same magic, it's changed…but my stomach is flatter thanks to it!
Wednesday, March 9, 2011
A Positive Mind Is A Great Tool For A Fat Loss Plan
When trying to get rid of belly fat, at some point, you are going to hit a wall, that point where you don't achieve anymore gain. You'll have lost a good bit of but it will appear like you have stalled and and the weight has just stopped coming off, irrespective of how well you have stuck to the fat loss plan.
Don't worry...this is all part of the process...just keep going with it...you'll push through
The key is optimism.
...and I don't just mean the sort of positive New Age thinking type of 'yeah man' stuff.
I mean the kind you build and make more powerful by following your exercise routine and eating plan.
Each little step, every day, shows you that it is possible to improve yourself and it's not something you get told or read in a book.
It's happening to you...and you are becoming better.
But how do you stay on course with a fat loss plan?
The solution is to keep a log...and do it everyday.
For one thing it builds in a habit of accountability (not a very sexy word I know but it is a very powerful principle)..and the other thing is that you can get to see the facts first hand of your progress.
So you get to reinforce that optimistic feeling if you find yourself slipping!...Even if it is two steps forward and one step back...
So remember...optimism...not just positivity is the key to keeping on your fat loss plan...
Enjoy yourself!!!
Don't worry...this is all part of the process...just keep going with it...you'll push through
The key is optimism.
...and I don't just mean the sort of positive New Age thinking type of 'yeah man' stuff.
I mean the kind you build and make more powerful by following your exercise routine and eating plan.
Each little step, every day, shows you that it is possible to improve yourself and it's not something you get told or read in a book.
It's happening to you...and you are becoming better.
But how do you stay on course with a fat loss plan?
The solution is to keep a log...and do it everyday.
For one thing it builds in a habit of accountability (not a very sexy word I know but it is a very powerful principle)..and the other thing is that you can get to see the facts first hand of your progress.
So you get to reinforce that optimistic feeling if you find yourself slipping!...Even if it is two steps forward and one step back...
So remember...optimism...not just positivity is the key to keeping on your fat loss plan...
Enjoy yourself!!!
Wednesday, February 16, 2011
Eat more...and slim more!
Are you eating enough to get some good belly fat loss?
Why do I say this?..well because a lot of men don't eat enough food during the day and have a larger belly because of it. Even the ones that go to the gym.
So are you eating a decent-sized breakfast or just having a piece of toast?
Are you setting aside time for lunch or just grabbing something quick later?
If you aren't having your regular meals as a minimum...then you are handicapping yourself in your intentions for belly fat loss.
But why?
It's all due to blood sugar and the signals you are sending your body. If you don't eat a lot then your blood sugar is going to be more erratic. What you really want is for it to be more level...
You know when you read about the total daily calories for a man to eat and it's a value of about 2500? Well those experts aren't kidding. Eating this much helps you keep your blood sugar level...but only if you eat in the right way.
And if your blood sugar level is up and down a lot because you aren't eating in the best way you end up having these cravings to eat...and you don't always go and eat the healthy option when that happens.
A second consequence is that this up and down effect drives your body to convert more food as fat instead of using it give your energy to move about.
The great news is that you can break down your stalling belly fat loss easily. You can do this by only eating one more time in the day rather than eat a lot of little small meals
So all you have to do is eat that bit more and spread how much you eat over the day if you can.
Say eating something at 3 or 4 pm as well and making sure you have more cereal, fruit and/or yogurt for breakfast...that kind of thing.
If you are really imaginative you can add in healthier foods to eat but you know what?...just try eating more to start with and see how you feel.
Why do I say this?..well because a lot of men don't eat enough food during the day and have a larger belly because of it. Even the ones that go to the gym.
So are you eating a decent-sized breakfast or just having a piece of toast?
Are you setting aside time for lunch or just grabbing something quick later?
If you aren't having your regular meals as a minimum...then you are handicapping yourself in your intentions for belly fat loss.
But why?
It's all due to blood sugar and the signals you are sending your body. If you don't eat a lot then your blood sugar is going to be more erratic. What you really want is for it to be more level...
You know when you read about the total daily calories for a man to eat and it's a value of about 2500? Well those experts aren't kidding. Eating this much helps you keep your blood sugar level...but only if you eat in the right way.
And if your blood sugar level is up and down a lot because you aren't eating in the best way you end up having these cravings to eat...and you don't always go and eat the healthy option when that happens.
A second consequence is that this up and down effect drives your body to convert more food as fat instead of using it give your energy to move about.
The great news is that you can break down your stalling belly fat loss easily. You can do this by only eating one more time in the day rather than eat a lot of little small meals
So all you have to do is eat that bit more and spread how much you eat over the day if you can.
Say eating something at 3 or 4 pm as well and making sure you have more cereal, fruit and/or yogurt for breakfast...that kind of thing.
If you are really imaginative you can add in healthier foods to eat but you know what?...just try eating more to start with and see how you feel.
Wednesday, January 19, 2011
What's Happening Here?...I'm Not Seeing Any Fat Loss
This is a typical scenario when you're trying to getting fitter, especially with fat loss for men...
You've been working out for a few weeks, maybe about 4 times a week and you have been adjusting what you eat slowly...yes, no worries about having to deny yourself ALL the processed foods...
...your energy is up, you have that sensation that you have more get-go and you know, you just approach things a bit differently...
You are focused on the plan to burn those last inches of belly fat...and get slimmer and even buff if you can...
...but you DON'T really see much body and belly fat loss yet...what's the deal?
Well, don't fret...losing you belly fat or any body fat does take a week or so to be noticeable. You have to overcome a certain amount of inertia in the way your body deals with your new and varied exercise and diet plan...even if you aren't really changing things so radically.
To get to the point of it: your body can be really lazy
But the thing is, you have to keep up with your new plan otherwise you won't ever lose your belly fat and keep it off.
I know it can be a right headache. You want a flat midriff and a fitter shape...in fact you are probably going for it JUST for a flat stomach...
And you are saying goodbye to eating so much chocolate and cake to get this..and yet at the moment it doesn't appear as if you are even making a dent to get a flatter stomach...
Well, if you really get ticked off, first of all DON'T STOP WHAT YOU ARE DOING...
Remember, what you were doing before wasn't giving you a flatter belly so returning to the default position that you were in is not a good option.
Second, just take a photo of what you look like now...Print it out and fix it on your mirror...or have it close that you can look at it on occasion...
Then take another one in a couple of weeks..
You'll see a change..it may only be 5 or 6 pounds of fat loss, but if you are already active and your body isn't really overweight, you'll see you look a bit well...fitter...
AND your belly will be that little bit leaner...so then you'll know...
KEEP GOING!!!
The key with fat loss for men, that little difference for guys I suppose is that we always think about this notion that “I should really be in the gym lifting weights to get fit”...and that will rapidly get me fitter and buff...
And that the exercise and eating thing I’m doing now isn’t doing the job...so I must be doing something wrong!
Well...no. Just have a little patience and keep up what you are doing...
And if you are reading this and want to know of a good way to easily adjust your current eating and exercising habits to help get that bit slimmer, you can click on the link to find out about some great free information ===>Fat Loss For Men.
You've been working out for a few weeks, maybe about 4 times a week and you have been adjusting what you eat slowly...yes, no worries about having to deny yourself ALL the processed foods...
...your energy is up, you have that sensation that you have more get-go and you know, you just approach things a bit differently...
You are focused on the plan to burn those last inches of belly fat...and get slimmer and even buff if you can...
...but you DON'T really see much body and belly fat loss yet...what's the deal?
Well, don't fret...losing you belly fat or any body fat does take a week or so to be noticeable. You have to overcome a certain amount of inertia in the way your body deals with your new and varied exercise and diet plan...even if you aren't really changing things so radically.
To get to the point of it: your body can be really lazy
But the thing is, you have to keep up with your new plan otherwise you won't ever lose your belly fat and keep it off.
I know it can be a right headache. You want a flat midriff and a fitter shape...in fact you are probably going for it JUST for a flat stomach...
And you are saying goodbye to eating so much chocolate and cake to get this..and yet at the moment it doesn't appear as if you are even making a dent to get a flatter stomach...
Well, if you really get ticked off, first of all DON'T STOP WHAT YOU ARE DOING...
Remember, what you were doing before wasn't giving you a flatter belly so returning to the default position that you were in is not a good option.
Second, just take a photo of what you look like now...Print it out and fix it on your mirror...or have it close that you can look at it on occasion...
Then take another one in a couple of weeks..
You'll see a change..it may only be 5 or 6 pounds of fat loss, but if you are already active and your body isn't really overweight, you'll see you look a bit well...fitter...
AND your belly will be that little bit leaner...so then you'll know...
KEEP GOING!!!
The key with fat loss for men, that little difference for guys I suppose is that we always think about this notion that “I should really be in the gym lifting weights to get fit”...and that will rapidly get me fitter and buff...
And that the exercise and eating thing I’m doing now isn’t doing the job...so I must be doing something wrong!
Well...no. Just have a little patience and keep up what you are doing...
And if you are reading this and want to know of a good way to easily adjust your current eating and exercising habits to help get that bit slimmer, you can click on the link to find out about some great free information ===>Fat Loss For Men.
Thursday, January 13, 2011
Running To Distract From Cravings But It’s Not Helping You Lose Belly Fat Or Get Slimmer?
You know a good way to beat the food cravings is to develop an exercise habit. A common one is to go out for a run...but you know you can run and not really get the benefit.
It’s kind of like you can change your cravings and still be eating sugary foods...
So if you run yourself as a distraction, here’s something interesting.
If you are still only running outside, doing your regular 10k then chances are that your fat burning potential is going nowhere FAST...
..and furthermore chances are that even though you may push yourself to bang out the occasional sprint training you don't get a much back...
Be in reality...you need to be doing what you can to lose belly fat.
Well, what if I told you that the special technique to losing fat is actually to sometimes go slower, sometimes go at your normal pace...and sometimes to go so hard that you can't even speak after it???
Yes...Here's that again...you vary up the intensity!
Why?
Well, if you mix up your training your body adapts to greater variety and hence you push though your zone of comfort and become fitter.
When you are fitter, you have more endurance, a lot more maximum strength...and your muscles either get bigger or they line-up much better...
The better you are aligned then the more easily and efficiently you are at moving around...and a lot of the time that helps get the blood flowing better and breathing...and burning fat!
But don't just take it as the truth from me!...Try it out!
So if you are running for cardio...throw in some skipping...and when you are running, try doing some sprint bursts. It’s the ticket to lose belly fat!
Sprint training is when you sprint hard for about 30 to 60 seconds, making sure it IS as hard as you are able to do then slowly jog, in fact almost walk, but you aren't walking, you are still moving like a runner.
You try to do a few or more sprints each time. It only takes about 20 minutes.
Instead of just going out and doing the same samey old run at 10k...give your brain and your body a real kick up the backside...really turn up the variation to lose belly fat in the best way you can.
Your belly fat won't like it...I can promise you that!
It’s kind of like you can change your cravings and still be eating sugary foods...
So if you run yourself as a distraction, here’s something interesting.
If you are still only running outside, doing your regular 10k then chances are that your fat burning potential is going nowhere FAST...
..and furthermore chances are that even though you may push yourself to bang out the occasional sprint training you don't get a much back...
Be in reality...you need to be doing what you can to lose belly fat.
Well, what if I told you that the special technique to losing fat is actually to sometimes go slower, sometimes go at your normal pace...and sometimes to go so hard that you can't even speak after it???
Yes...Here's that again...you vary up the intensity!
Why?
Well, if you mix up your training your body adapts to greater variety and hence you push though your zone of comfort and become fitter.
When you are fitter, you have more endurance, a lot more maximum strength...and your muscles either get bigger or they line-up much better...
The better you are aligned then the more easily and efficiently you are at moving around...and a lot of the time that helps get the blood flowing better and breathing...and burning fat!
But don't just take it as the truth from me!...Try it out!
So if you are running for cardio...throw in some skipping...and when you are running, try doing some sprint bursts. It’s the ticket to lose belly fat!
Sprint training is when you sprint hard for about 30 to 60 seconds, making sure it IS as hard as you are able to do then slowly jog, in fact almost walk, but you aren't walking, you are still moving like a runner.
You try to do a few or more sprints each time. It only takes about 20 minutes.
Instead of just going out and doing the same samey old run at 10k...give your brain and your body a real kick up the backside...really turn up the variation to lose belly fat in the best way you can.
Your belly fat won't like it...I can promise you that!
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