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7 Tips To Eating At Restaurants When Dieting

eating-at-restaurantsWhen I eat out I want it to be special, since I do not eat out often. You might have seen the advice about how to shave calories at restaurants but actually, are you really wanting to pay restaurant prices for undressed salads and steamed vegetables? If not, how then can you solve the dilemma of eating too many calories when you eat out?

Here are 7 simple strategies for getting the calories out of restaurant meals while still being able to order your favorites.

1. Say No To Super Sizing

Stop super sizing and you’ll save money. Better still, order one dinner and ask for an additional plate. Many restaurants will do this for a dollar or two, and it is well worth it. Then share the meal with your friend and you divide the price straight down the middle. An alternative would be to purchase from the “appetizer” menu. Two individuals could order three entrées plus one dessert and it is still a good amount of food!

2. Bypass The Bread And Rolls

Many family restaurants still serve a bread basket with your meal. Unless it is a fresh baked loaf or some truly special bread, simply skip it. When you’re paying good money for a meal you do not need to fill up on ordinary bread. Just ask for it to be taken away if you can’t resist, but honestly, you are an adult, you can resist, if you want to. Try it, just once and see if you don’t walk out of that restaurant feeling strangely powerful.

In case you can’t skip the rolls skip the butter. That’s right. Eat it simple. Whole grain bread is tasty all by itself.

3. Don’t Purchase Drinks

Soft drinks are a huge cash cow for eateries. For pennies they sell you a squirt of syrup and carbonated water and act like they’re doing you a huge favor by only charging you $1.29 for a giant 64 ounce pop. Begin saving those dollars. Particularly when you’re ordering “to go”, bypass the beverages. Ask for water if you’re eating there, or at least switch to diet drinks.

4. What’s The Hurry?

Take your time, savor the moment, appreciate the flavors. A large part of learning to eat what really will satisfy you and getting in touch with your hunger signals is learning to understand the subtle signs of hunger.
You won’t know if you’re near satisfaction if you’ve gobbled everything down in five minutes.

Take a morsel of food you want to consume, how many times do you chew it? Once, twice? Make an effort to chew your food well and your body will thank you for it. A very large part of digestion starts in your mouth, not to mention you will get a lot more pleasure should you allow the food tastes to linger.

5. Reduce Visible Skin And Fat

I know, you really love the skin – of course you do, it tastes good, it should, it’s pure fat.

Would you like to get slimmer, or do you need to eat fat? You choose. You need to decide what you want more, the second’s worth of delight of a yummy flavor, or a life of carrying around an extra 40 lbs? I understand this is counter to the low carb crowd’s belief that fat is not bad, carbs are evil, but I have maintained an 80 pound weight loss for 18 years without dieting and I do not eat skin or visible fat.

6. Ask for a Doggie Bag at the Start of Your Meal

When the food is served, promptly piece off some to take home for the next day. Most restaurants in the U.S serve an excessive amount. There isn’t any law that says you need to eat all of it. Do this frequently and shortly you will discover you’re getting a bonus lunch with your meal.

7. Get a copy of Restaurant Confidential by Michael F. Jacobson and Jayne Hurley

Start checking out how many calories you’re really eating. If you carry extra weight and eat out frequently, then that is likely the issue right there. This little book can help you realize why it seems you don’t eat that much yet you can not lose any weight. Hardees lately introduced a fresh burger that clocks in at just under 1200 calories all by itself! Now that’s frightening.

If you truly desire to get a handle on your weight problem, look at where you eat, how much you eat, and what you eat. Try these steps selecting one tip at a time, and see how readily you can take a number of the calories out of restaurant food.

7 Tips For A Happy And Healthy Life

7-tips-for-a-happy-lifeAs good as modern medical technology might be, it can never save you from the difficulties resulting from a lifestyle that is unhealthy. Instead of getting a modern medical fix for every problem, it is much better to live in a way where you will barely fall ill in the first place.

An ounce of prevention is certainly better than a pound of cure. Here are 7 tips on how to live a longer and healthier life. Even better, not only can you prevent sickness, but these same lifestyle tips will also help you lose excess weight.

1. Get Enough Exercise

In the past, people needed to use their bodies a lot more in the course of their daily work. But today someone may get up, go to work in their car, sit down for work, then get up to go home where they sit down again until it’s time for bed. In such a life there is very little physical activity. This physical inactivity is one of the significant reasons for a host of problems such as weight gain, joint pain and lack of energy. If our normal lifestyle doesn’t demand us to push ourselves physically, walking, playing sport and other things must be added to our lives.

2. Go To Sleep When You Feel Sleepy

This might sound simple, but many people stay up late even when their body is telling them that it is time to sleep. Yet, people such as students will take coffee and stimulants to study late into the night. Others develop the practice of remaining active during the night and sleeping during the day. While we can do this for a short time without harm, it takes a toll on our health over longer periods of time. Some doctors say even this form of abnormal living is among the leading factors in the development of cancer and other diseases!

3. Eat Only When You Feel Full

This really is also another easy one, however, we frequently go against the messages of our body. If you eat out of habit or due to social pressure at specific periods of the day when you’ve got no real desire to eat, then you will not digest your food properly. Acidity and indigestion occurs, and this can also lead to other more complicated disorders. Having an appetite is actually a sign of good health, but if you have no appetite you should wait a bit and then eat.

4. Fast On A Regular Basis

They’d whine and say that they must have a break or else they’ll break down if you asked any person to work 365 days a year without any rest. But we have never bothered to ask or to think about our digestive organs which we compel to work day after day without any rest.

They cannot protest the way someone would to his boss, however they do give us signals that they need a break too. That’s why periodic fasting is essential. This gives a rest to your digestive organs and also helps in the elimination of accumulated wastes from your body.

Refrain from eating for one entire day once or twice a month. Routine fasting allows a person to gain extra time for intellectual or spiritual pursuits. Fasting is not for hermits in a cave, but is a sensible practice that anyone can practice.

5. Have A Cool Shower Prior To Going To Bed

As mentioned previously, proper sleep is necessary for good health and well-being. If you wash your important motor and sensory organs (hands, legs, arms, eyes, mouth, genitals) before sleep using cool water, this will relax you and prepare you for deep sleep.

6. Meditate On A Regular Basis

Your body is linked to your mind. Many of the disorders of this era are psychosomatic caused by anxiety and stress which take their toll on our health. Meditation is a mental exercise which, among other things, allows you to detach yourself from the worries of life. Learn a simple technique and do it frequently.

7. Get Up!

Once again the old proverb, “Early to bed, early to rise makes a person healthy, wealthy and wise.” I can’t guarantee that it’ll make you wealthy, but it will surely make you healthier. Your body wants not too little, not too much and only enough sleep.

Follow these 7 tips and you’ll be well on your way to improving your health and happiness.

7 Most Common Weight Loss Myths


There are many lies and myths out there when it comes to weight loss. In this article I want to clear away some of the confusion and expose 7 of the most common ones.

So let’s get started…

1. It is genetic that I am overweight and it can’t be changed no matter how hard I try.

Being overweight isn’t genetic. It does not mean that you have to be overweight even if your entire family is. There are success stories all the time of individuals beating their so called “genetics”. Simply watch the TV show “The Biggest Loser” (Google it if you’ve never seen it). It is full of individuals who have overcome their genetics.

Want to know a secret? Your genes do not control your weight… your lifestyle does.

2. I’ll never lose weight because I have an eating disorder.

Most overeating is caused by STRESS. People tend to eat more when they’re nervous, worried, unhappy, depressed, stressed, afraid, etc.

This really is a very common problem facing our society and there is a remedy that is quite simple. Learn strategies to lower your stress levels!

Activities like yoga, pilates, meditation, bubble baths and even regular exercise can all help.

One simple approach to shed weight without actually doing ANYTHING physical or changing your diet, is to simply reduce your stress levels.

When your stress levels are high, your stress hormones sky-rocket which makes you feel hungry. For a lot of people, it can be more difficult to control your portion sizes, to stop emotional eating, and stop binge eating…

And guess what types of foods all of us crave when stressed? Sugary, greasy foods.

3. Fad diets can keep the weight off permanently.

If you want to lose 10 pounds or even 20 pounds, diets like these CAN work for a short amount of time. Over 80% of dieters will gain that weight back in under a year. What is even worse is that you will lose muscle mass too so when the weight comes back, it comes back as FAT. Think about this for one second. These are undoubtedly the most popular diets for rapid weight loss BUT our society gets more overweight as each year passes.

4. I do not have time to fix healthy meals and workout!

The truth is, you WILL have to spend some time on yourself. (You owe it to yourself, your buddies and your family to be the best you possible) Believe it or not, the energy you will get from working out and eating healthier will actually save you time!

5. Sit ups and crunches will help me to lose belly fat.

Want to know the way to lose belly fat? Not the old-fashioned way or with those gimmicky ab machines we’ve all seen on late night TV. Crunches will only build the muscle underneath your abs, pushing the fat out farther making you look even more overweight.

The truth is, you can actually lose belly fat MANY times faster with full body workouts instead of simply targeting your abs.

6. I have to give up my favorite foods and eat like a rabbit.

That’s what we’ve all been trained to think… but some so called “junk” food can give your metabolism a BOOST. What that means to you is that you can actually slim down faster by eating foods that you may think are junk! The trick is to know when to take advantage of them, which you will see in the video below.

7. I’m overweight because my thyroid makes my metabolism slow.

Thyroid issues are common, especially among women. Your thyroid is the primary control center for your metabolism. It releases hormones that control your metabolism. Your metabolism slows to a halt if your thyroid goes haywire and you can kiss rapid fat loss goodbye.

So how do you lose weight with hypothyroidism?

I am here to let you know that the food industry is lying to you. There are lots of declared “safe” food additives out there that actually AREN’T SAFE! These food additives are robbing you of your youth and making you gain weight by sabotaging your body’s natural mechanisms.

Some food additives are man-made, artificial chemicals used to preserve foods, make them taste better, add supposed nutritional value and get this… THEY BYPASS YOUR HUNGER MECHANISM MAKING YOU CRAVE AND EAT MORE FOOD!

High Fructose Corn Syrup (HFCS) is one of them: This is a man made sweetener that is less expensive to produce than sugar, but is actually more sweeter.

When HFCS is ingested, it travels to the liver which turns the addictive, sugary liquid into FAT.

It’s connected with blood sugar problems, ADD/ADHD, depression, fatigue, B vitamin deficiency, indigestion, tooth decay, and most importantly… WEIGHT GAIN.

So be sure you always READ YOUR LABELS because, as you can see, some so-called “healthy foods” are labeled as healthy because it puts more money into the mega-rich corporation’s pockets.

To learn more about which foods may be preventing you from losing weight, click on the link below…

9 Amazing Health Benefits Of Dark Chocolate


There are now even more reasons for chocolate lovers to keep eating chocolate! As more astonishing research comes in, the substance is going from a bad-for-you treat to a significant health food. Those of us who’ve continued to indulge in occasional chocolate treats can now easily justify our cravings and quit feeling so guilty!

Below you will discover the 9 proven health benefits of chocolate.

1. Decreases Your Risk Of Heart Disease

You may have already discovered that chocolate contains beneficial flavonoids and antioxidants. Flavonoids are naturally occurring compounds found in plant foods which are full of established health benefits. There are more than 4,000 flavonoid compounds, which are a subgroup of compounds called polyphenols. Phenols are believed to help decrease the chance of heart disease by helping prevent atherosclerosis. The flavonoids in chocolate appear to aid the body use nitric oxide, which is crucial for blood pressure regulation and healthy blood flow, which suggests that chocolate might help reduce hypertension as well.

2. High In Cancer-Fighting Antioxidants

Red wine is known for its high phenol content, however an average bar of dark chocolate contains more phenols than 8 ounces of red wine. Scientists at Seoul National University and Cornell University examined the cancer-fighting antioxidant content of red wine, cocoa, and tea, and found that cocoa had almost double the antioxidants of red wine and four to five times more than tea.

Holland’s National Institute of Public Health and Environment found that dark chocolate contains 53.5 mg of catechins per 100 grams. (Catechins are the powerful antioxidants that fight against cancer and assist in preventing heart disease). By comparison, a cup of black tea comprises only about 14 milligrams of catechins and green tea has about 30 mg of catechins.

3. Has Anti-Clotting / Blood Thinning Properties

A study at the University of California found that participants who ate chocolate revealed a reduction in platelet activity. What this means is that chocolate has an anti-clotting, blood-thinning effect that may be compared to aspirin.

4. Helps You Live Longer

A Harvard University study of 8,000 people, with an average age of 65, revealed that those who ate chocolate lived almost a year more than those who didn’t.

5. Lowers Blood Pressure

A study of elderly men in The Netherlands, known for it’s high chocolate intake, showed that those who ate the most chocolate, an equivalent of one-third of a chocolate bar every day, had lower blood pressure. The researchers also noted the guys eating the most chocolate weren’t heavier compared to the men who ate less.

6. Boosts Brain Power

And it’s not just dark chocolate that’s the sole healthful kind of chocolate. Most studies talk about the advantages of dark chocolate, but some of the very most recent news about chocolate contains great news for milk chocolate lovers, who have been left out in the past.

The Wheeling Jesuit University in West Virginia did a study that reveals that milk chocolate seems to boost brainpower. The groups in the evaluation had milk chocolate, dark chocolate and carob on occasion. Subsequently they were tested for cognitive performance including reaction time, attention span, memory and problem solving.

The study found that consumption of milk and dark chocolate was correlated with increased reaction time and improved impulse control. It appears that by consuming chocolate you get beneficial effects from substances found in chocolate, like theobromine and phenylethylamine, which increase mental operation.

7. Makes You Feel Good

Chocolate really does make you feel good. It is well known to trigger the secretion of endorphins, creating a pleasurable sensation much like the “runner’s high” a jogger feels after running several miles. Chocolate also has a neurotransmitter, serotonin that acts as an anti-depressant. Studies in England show that even the aroma of chocolate provides a feeling of euphoria and will assist to lift the spirits.

8. Good For The Skin

And now individuals are taking a look at chocolate for skin care. According to Marlies Spinale, director of Tru Spa, “Like many other antioxidants, cocoa polyphenols are thought to give the skin protection from free radical damage due to sunlight, pollution, stress, alcohol consumption and other factors. I believe that we will discover more regarding the benefits of chocolate in skin care.”

9. Nutrient Rich

Because one of the primary ingredients of chocolate is cocoa butter, many people have been staying away from chocolate. Actually, cocoa butter is healthy, although it was once believed that it was an unhealthy fat. It’s composed of the beneficial fatty acids – oleic acid (a heart healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are healthy forms of saturated fat. Plus chocolate contains vitamins A, B1, C, D, and E, along with potassium, sodium, and iron.


So go ahead and indulge in chocolate, in moderation of course. I’d advise that you simply make an effort to seek out organic chocolate, and stick with darker chocolate because it has less sugar and more beneficial flavonoids. (Sugar weakens the immune system; so do not have sugar if you are sick.) When you need an occasional milk chocolate brainpower boost, like before a test, a bit of milk chocolate is all you need.

If you want to buy organic dark chocolate, then there’s a great selection at Amazon with great customer reviews.

Chocolate as a health food – Can life get any better?

How To Get Rid Of Cellulite Fast

cellulite6bDo you suffer from cellulite? Do dimples on your thighs, hips or butt make you feel unattractive? Do you feel embarrassed in a swimsuit?

Cellulite is a word women hate the most. It is almost impossible to get rid of and kills your self-esteem and confidence. It effects over 80% of women, no matter their age or weight.

But did you know cellulite is a hormonal problem? When women have low estrogen levels, bands made of collagen under the skin shrink, causing dimples in the skin (cellulite). The skin also loses it’s elasticity making cellulite even worse. And like the brakes in your car, they need regular maintenance to function best.

So what’s the solution? There are any number of failed cellulite products on the market. Expensive and risky ‘spa treatments’ that can cause permanent scarring and injury, creams and lotions full of chemicals and massage brushes that simply don’t treat the underlying cause of cellulite. The cellulite market is confusing, mystifying and for millions of women it just doesn’t work.

That’s why a team of renowned, award-winning scientists in Switzerland have been working for years to create a simple, complete cellulite solution. A solution that works fast, is easy to follow and actually gets rid of cellulite permanently.

After a substantial investment of time and resources, they finally created a solution that delivers as promised. This new solution is called “Cellulite Disappear” and delivers stunning results.

It’s so effective because of a simple, but ingenious idea. Instead of temporarily reducing cellulite with creams, wraps and brushes, they wanted to find a way to permanently reverse the root cause of cellulite.

The researchers discovered that low levels of estrogen in the body causes shrinking of the collagen bands that hold everything in place under your skin.

As collagen weakens, the bands that hold your fat, muscles and skin together shrink, causing the dimples, lumps and bumps known as cellulite.

The good news is they found a natural protein that quickly rebuilds and regrows shrunken collagen bands back to normal.

This protein (IGF-1) is already produced by your body in small amounts. So instead of simply supplementing the body with unnatural synthesized chemicals, which could have unreliable, and possibly dangerous results, they wanted a way safely ‘boost’ the production of IGF-1 naturally.

They managed to increase the level of IGF-1 in their test patients just by using a combination of certain foods, which created a visible difference in cellulite in just 3 weeks.

“Cellulite Disappear” is currently the only product on the market to use this cutting-edge research and has now helped 45,107 women around the world to reverse their cellulite naturally.

The Cellulite Disappear guide contains a 3 week plan which tells you which foods to add to your diet, and the specific combinations to eat them in. These are inexpensive foods available from your local grocery store.

It involves no dieting, no exercise, no muscle building or creams – which as we know now are ineffective in reducing cellulite, and simply a waste of time and money.

The guide is now available online as an instant download and comes with a 60-day money back guarantee so there’s no risk to give it a try.

If you want to get rid of those ugly dimples and lumps from your thighs, hips and butt and experience soft, silky smooth skin that looks and feels amazing, then I highly recommend you grab a copy of “Cellulite Disappear” right now from the website below:

10 Health Benefits of Turmeric and Curcumin

turmericWhile many people think of turmeric only as the primary spice used in most curry recipes, it actually provides a wide range of health benefits. In fact, turmeric is perhaps the strongest herb available, when it comes to natural ingredients that are capable of curing illness and improving your health.

There is a growing trend to turn to natural herbs and home remedies for dealing with all types of ailments and health issues. Some people may put off using additional herbs in their meals, due to the overwhelming number of available ingredients. Luckily, you may only need to add one extra herb to your cupboard to begin changing your health for the better.

Discover the many health benefits of turmeric and curcumin – the active compound in this powerful herb.

What is Turmeric?

Turmeric is a spice that is commonly used in Indian cuisine, especially in curry. It is actually the turmeric that gives curry powder and mustard their distinct yellow colors. Most people find that turmeric has a bitter flavor and mild fragrance.

Turmeric is typically sold in powder form, which comes from the root of the Curcuma longa plant; though, some prefer to grind their own powder from fresh turmeric root.

This spice has been used for thousands of years in recipes and for medicinal purposes – often as an anti-inflammatory medicine in both traditional Chinese and Indian medicine. So, it is no secret that turmeric contains beneficial properties.

Curcumin is the primary active compound that is found in turmeric and is responsible for the majority of the health benefits. It is a strong anti-inflammatory compound that possesses many characteristics that have sparked the interest of the medical community.

In recent years, turmeric has been one of the most researched ingredients, as doctors have looked to uncover all of the potential health benefits of turmeric and curcumin. Over 6,000 articles have been published discussing the healing powers of this herb.

Here is a closer look at some of the health benefits of turmeric and curcumin that have been verified through scientific studies and research.

#1 – Fight Inflammation and Chronic Pain

One of the most widely recognized health benefits of turmeric and curcumin is the ability to fight inflammation. According to a study published in the journal Oncogene, curcumin is perhaps the most powerful, natural anti-inflammatory compounds. It was found to be more effective than aspirin or ibuprofen at fighting inflammation and treating chronic pain.

Not only is it more effective than common over-the-counter pain medications, it does not possess any of the side effects associated with the pain-relievers. You can enjoy fast pain-relief, without having to worry about the potential for harmful side effects.

#2 – Relieve Arthritis Pain

The anti-inflammatory properties found in turmeric can also help people manage their rheumatoid arthritis. Curcumin can suppress an inflammatory compound referred to as cytokine, which is partially responsible for the pain related to rheumatoid arthritis.

#3 – Prevent or Manage Diabetes

Several studies have suggested that consuming turmeric on a regular basis can help to lower blood glucose levels and reverse insulin resistance. Curcumin can suppress the production of glucose in the liver.

These same studies concluded that curcumin can be up to 400 times more effective than a common diabetes drug for improving metabolic function and reducing the risk of plaque buildup. This is another example of turmeric being more effective than common medications for treating a serious condition.

#4 – Treat Depression

A number of studies have examined the ability of turmeric to treat depression and anxiety. In one study, 60 patients were divided into three groups. One group took a gram of turmeric each day, another group took Prozac, and a third group took both Prozac and turmeric.

At the end of six weeks, patients that took only turmeric or only Prozac noted about the same level of relief from their symptoms. However, the group that took both Prozac and turmeric noted the most pronounced benefits. The researchers concluded that turmeric may be just as beneficial as an antidepressant – but again, without the potential for side effects.

#5 – Protect Your Skin and Fight the Signs of Aging

The anti-inflammatory properties contained in curcumin can prevent skin irritation, soothe irritated skin, reduce redness, and act as an antibacterial agent. It can be used to treat acne and blemishes or to restore your skin balance. The antioxidants found in turmeric can destroy harmful free radicals and protect your skin from damage, helping your skin retain its elasticity and prevent wrinkles.

#6 – Improve Your Brain Function

Consuming turmeric regularly can increase the levels of BDNF (brain-derived neurotrophic factor), which is a growth hormone found in the brain. Increasing the levels of BDNF is known to help reduce the risk of various brain disorders and improve brain function.

#7 – Reduce the Risk of Alzheimer’s Disease

The same properties responsible for improving brain function may also help reduce the risk of Alzheimer’s disease. Inflammation and oxidative damage are two factors that play a major role in the development of Alzheimer’s disease. Curcumin can help prevent both of these issues, but the greater benefit may come from preventing the buildup of Amyloid plaques.

#8 – Reduce the Risk of Heart Disease

Curcumin can help improve the lining of blood vessels, reduce inflammation, and fight oxidation – which will reduce the risk of heart disease. By reducing the oxidation of cholesterol in the body, there less of a risk of plaque buildup which leads to heart disease, heart attacks, and stroke.

Turmeric is also a great source of vitamin B6, which can prevent homocysteine levels from getting too high. Having high levels of homocysteine has been shown to be a risk factor for additional blood vessel damage.

#9 – Prevent Certain Types of Cancer

Hundreds of studies have examined the health benefits of turmeric and curcumin for treating cancer. Free radicals are known to cause oxidative stress and promote the growth of cancerous cells. Since curcumin has the ability to fight free radicals, it can help prevent various forms of cancer. Curcumin shows promise as an ingredient for fighting colon cancer, liver cancer, prostate cancer, and childhood leukemia.

#10 – Increase Your Overall Health and Lifespan

The health benefits of turmeric and curcumin include reducing the risk of heart disease, improving brain function, preventing Alzheimer’s disease, strengthening the immune system, among dozens of other benefits. These advantages can help you live a long, healthy life.

How Can You Consume Turmeric?

The health benefits described only cover a portion of the reasons for purchasing some fresh turmeric. It has far-reaching health benefits with very little risk of side effect. Though, some people do experience nausea, diarrhea, and stomach irritability, after consuming large quantities of the spice.

So, how should you consume turmeric and how much should you use? While there are turmeric supplements available, the best option is to use fresh turmeric. You can either purchase turmeric powder or grind fresh turmeric root.

Obviously, you can use turmeric in your curry recipes, but there are plenty of other ways to consume the spice. You can steep 1 gram of dried turmeric root in a cup of hot water to make your own turmeric tea. Some people add the powder to their smoothies or use it in seasonings for meats. Another option is to add a teaspoon of fresh turmeric powder to a soup or stew.

Where Can I Buy Turmeric?

It does not matter how you use it, just as long as you include this spice your diet. The health benefits of turmeric and curcumin are impossible to ignore. This is truly one of the most powerful spices on Earth. If you take your health seriously, then you owe it to yourself to grab some turmeric the next time you visit the grocery store.

If you want to buy a turmeric extract supplement, then there’s a great selection at Amazon with great customer reviews.

How To Stay Motivated To Lose Weight

motivationIf there’s one thing all health experts and dietitians can agree on, it’s that motivation is one of the keys to weight loss success.

It doesn’t matter how great your diet program is, or even how many calories it contains because it won’t help you to lose much weight if you can’t stick to it long enough.

Your desire to stick to any diet plan will come down to how motivated you are to change your lifestyle and get the results you want.

Motivation Tips Can Be Difficult To Find

There are an almost infinite amount of weight loss program out there but advice for staying motivated on them is a lot more scarce. Since the link between successful dieting and motivation are so strong, this lack of motivational advice is quite surprising.

It might arise from the fact that most diets were created by individuals who have no actual personal experience with helping people manage their weight. It’s likely, these same people view weight loss as simply a biological problem rather than a human process. If that’s the case, then that’s big mistake.

How To Motivate Yourself To Lose Weight

The first thing to keep in mind is that weight loss is a journey that will require a little preparation. We need to plan ahead about how we will deal with any problems that many arise along the way. This will give you more control over the whole process and make your chances of success much greater.

The problem for most dieters is that they don’t plan ahead. They prefer to simply meet challenges as they arise and tend to rely on only 2 things: their willpower and the initial enthusiasm. But these 2 things alone are not enough to deal with temptations which we will inevitably face as we try to alter our eating habits.

Imagine for a second that you’re taking your family on a camping trip. Would you simply rely on willpower and enthusiasm to find shelter and food? Probably not. Chances are, you would spend time packing carefully beforehand considering carefully what you might need.

However, when it comes to losing weight, many of us sail off on the journey without any preparation or planning. It’s almost like we believe that it will be easy and smooth sailing. But what diet ever really runs smoothly? What happens if we encounter a problem or stray from out plan? Most of us give up and quit.

Planning For New Thinking Habits

Although planning for your weight loss journey won’t involve packing equipment, it will involve packing some “new thoughts”. Rehearsing new ways of thinking will need to be adopted to overcome any problems arising on your journey.

Thought it may sound like it, it’s not psycho-babble – it’s just common sense. Successful dieting mostly comes down to motivation and your attitude. It’s more about what’s going on in your head than the foods you are eating.

The Biggest Dieting Problem

The biggest problem for most people when dieting is boredom. This tends to happen after the initial enthusiasm wears off and we get tired of watching what we are eating. We can become somewhat depressed thinking how we must maintain out new eating habits while everyone else is eating whatever they like.

So What Causes Dieting Boredom?

If we lose our sense of direction, it’s easy to become bored. To overcome this problem, we just need to reestablish where we are going. Remember, when we’re dieting, it’s usually to arrive at a specific outcome. Here’s how we might typically think when losing direction with out dieting:

“I’m sick of dieting, it’s so hard. I can’t eat anything I really want and I’m fed up. I have to say no to food when I’m out and visiting friends and I have to watch my family eat in front of me. I don’t have time to exercise. I’m losing weight too slowly and I feel miserable…”

Constantly having these thoughts when trying to lose weight can be demotivating. They only focus on the negative aspects of dieting and our weight loss goals become impossible when we start thinking like that.

Finding A Better Way To Think

Let me now show you a couple better alternatives to the above.

Example 1

“Well, my diet plan it’s working out so great. But you know what, I’m not going to make any excuses. I’ve wasted enough time making excuses over the years. From this moment, no matter what, I’m going to be completely honest with myself.  So what do I really want? I want to get myself into the best shape of my life so I can enjoy that beach holiday I’ve always wanted (or some other selfish goal).

I’ll need to learn how to eat the right foods. I can do this easily if I put my mind to it! It’s not that difficult. What’s worse is hating what I see in the mirror each morning. I want better. Something that’s much better than a bag of chips or a bowl of ice-cream.”

Example 2

“So, this diet isn’t working out so well. But I need to remind myself why I’m dieting in the first place. My whole life I feel like I’ve been eating just to please other people. My mom would say “eat this”, and so I would. My friends say “have some of this”, so I do. My work colleagues say “have a slice of this”, I would have 2. My family would say “let’s eat this”, and so we would. Well that’s enough. I’m not going to eat to please other people anymore. From today, I’m only going to eat to please myself.

And what pleases me the most is the thought of wearing a nice dress to my son’s wedding (or other selfish goal). I know I’m going to have to eat better, but it’s  a very small price to pay for the joy of achieving my goal. Heck! It’s not that hard to eat good food. What’s worse is carrying around all this excess weight around every day. I want better. Something much better than a slice of chocolate cake or packet of biscuits.”

Here’s Are The Important Points To Remember

1. Your weight loss is a journey from point A to B.

2. When we get bored dieting, it’s just a sign we are losing sight of our goal and direction.

3. Whenever we lose direction we need to regain it, quickly!

4. We can regain our direction by firmly remembering why we are losing weight in the first place.

5. You are dieting because you want something better than a quick hit of junk food that will only give you pleasure for a few minutes.

How To Make Dieting Easier

When making changes to our lifestyle, it can be much easier if we have the support of other people. One of the best ways to do this is to join an online forum where there are like-minded people with similar goals to your own.

Other people can provide the encouragement or motivation boost you might need to continue with your dieting if you’re finding it difficult to maintain on your own.

What Is Creatine Used For And What Are It’s Side-Effects?

creatineCreatine is a nitrogenous organic acid that is created in our body by the kidneys and liver, and is obtained via the diet from animal sources or created directly in the body from the amino acids: L-arginine, glycine, and L-methionine.

Creatine (creatine monohydrate) is a crystalline, colorless substance which is used by the muscles for the production of phosphocreatine, a vital factor needed in the production of ATP (adenosine triphosphate), the direct energy source for muscle contraction and several other important body functions.

What does creatine do in the body?

Inside the body, creatine gets converted into phosphocreatine, which acts as a storage reservoir for quick-release energy. Phosphocreatine is important within the tissues of the nervous system and muscles which require large amounts of readily available energy.

Why do people take creatine?

Several studies have shown that creatine increases performance of athletes when they require quick bursts of energy, such as when sprinting or weight training and also helps with muscle recovery speed.

With more energy available to your muscles and a faster recovery time, athletes can train harder and more often, producing faster results.

Chad kerksick, Ph.D., and assistant professor of exercise physiology at the University of Oklahoma says “If you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger.”

Creatine is also used by professional bodybuilders because it helps to increase muscle mass. It’s not well-suited for endurance exercise since it doesn’t effect muscle endurance. However, the increase in muscle mass might be due to water retention rather than an actual increase in the muscle tissue itself.

What is the connection between creatine and neuromuscular disorders?

There are 2 studies that suggest creatine might have a beneficial effect on neuromuscular disorders. The first, conducted by m. Flint Beal of the Cornell University Medical Center showed that creatine was twice as effective as Riluzole (a prescription drug) in extending the lifespan of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig’s disease).

The second study, conducted by researchers at the McMaster University Medical Center in Canada discovered that creatine causes a noticeable increase in strength in people with certain neuromuscular disorders. Their findings were published both in the Nature Neuroscience and Neurology magazines.

Creatine may also be helpful in slowing the progression of Parkinson’s disease. In mice, creatine was able to prevent the loss of cells that are typically affected by the condition.

Is it safe to take a creatine supplement?

Recently, there’s been a couple reports of kidney damage linked to creatine use, but for the most part, there hasn’t been any adverse side-effected experienced by athletes. There has also been no consistent toxicity reports on the studies done on creatine supplementation. There is however, a problem of dehydration being reported while taking creatine supplements.

So if you do choose to take creatine, remember to drink enough water to prevent dehydration, especially if you are engaging in sports or other intense physical activity.

Professional athletes typically take a “loading dosage” of around 20 grams a day of creatine for 5-6 days and then continue with a maintenance dose of between 2-5 grams a day thereafter.

What are the side-effects of taking creatine?

Not much is known about the long-term side effects of taking creatine. In one study, diarrhea was the most common reported side-effect followed by muscle cramps.

Other reports have shown that liver and kidney functioning were not affected by short-term use of creatine in higher amounts or by lower amounts taken long-term in healthy young adults.

One small study of people consuming 5-30 grams of creatine a day showed no change in kidney function after up to 5 years of supplementation. Muscle cramping was anecdotally reported in some of these studies.

Other side-effects from using creatine that have been reported in rare cases include weight gain, anxiety, difficulty breathing, fatigue, fever, headaches, nausea, rash and stomach upsets.

Creatine supplementation is not recommended for people with liver or kidney disease, or diabetes. It should also be avoided by people under then age of 18 and women who are pregnant or nursing.

Where Can I Buy Creatine?

We recommend Muscle Advance Creatine Monohydrate. It contains 4500mg of creatine in every serving which will promote an increased workout capacity and supports healthy gains in lean body mass. You can order it online here:

Best 4 Exercises To Get Rid Of Cellulite

4-best-exercisesAre you sick of wearing jeans during hot summer days just to hide your cellulite? Are you spending too much money on anti-cellulite creams? Are you ready to discover the safest and cheapest way of reducing cellulite? Here, you will discover the 4 best lower body exercises to get noticeable results in under 30 days.

Today, there are many workouts which claim to get rid of cellulite but not all of them are effective. Cellulite is nothing more than fat showing through the skin which can be reduced with some targeted exercises.

However, you must know the right moves, have proper blood circulation, balance of hormones and good nutrition. It is also important to know that cellulite can appear on anyone. It doesn’t discriminate.

Here are the 4 best exercises to reduce the appearance of cellulite:

1. All Fours/Glute Kickback

This exercise targets the gluteal muscles and requires you to have ankle weights for better results but you can start out without them. It is a two-step exercise:

· Put on your ankle weights (if you’re using them) and get down on your knees and forearms.
Ensure that your weight is supported by your arms rather than your hands. Your back should be straight while your head faces downward while you look at the floor.

· Now, lift your right leg outward slowly until your thigh is parallel to the floor. Flex your foot throughout the session. Stay in this position for several seconds and return to the original position. After finishing with the right leg, switch to your left. Repeat 10-15 times for each leg.

Tip: Do not hunch or arch your back to prevent it from stressing. If you don’t have ankle weights, you can simply do more repetitions.

2. Side Lunges

This exercise aims to work out your abductors, hamstrings, glutes and quadriceps. You will require dumbbells. If you want the exercise to be easier, you can put away the dumbbells. Here is what you should do:

· While in a standing position, put your legs together in front of you with your toes pointing straight. Keep your back straight and flat. Take a dumbbell on each hand and rest them on your hips.

· Now, take a huge step to the left and bend your left knee until the thigh is parallel to the floor. Your butt should not dip below your knee and the knee should not cover your toes.

Stay in this position for a few seconds, return to your starting position and carry on to the right side without taking a break.

Tip: Hold the dumbbells up at your shoulders to make the exercise more challenging.

3. Squat and Side Kick

You will need some ankle weights to perform this exercise. This workout targets the hamstrings, quadriceps, hip flexors, glutes and abductor muscles. Here is what you should do:

· Put on your ankle weights and place your feet shoulder-width apart. Place your hands on your hips and elbows should be out to the sides. The toes should be slightly pointed out.

· Bend the knees and squat back as if you are trying to sit down. Maintain your back in a flat position and keep your knees from covering the toes. When the thighs are parallel to the floor, stop.

· Stay in this posture for a few seconds and straighten your legs. Now, lift your left leg out to the side as you stand and maintain this for 2 seconds and return to the original position. Repeat using your right leg.

Tip: You can push yourself just a little by holding a light dumbbell in each hand as you do the moves.

4. V-Leg Pulls

If you are looking forward to work out your outer thighs, then this is the perfect exercise. You only require an exercise (resistance) band. This exercise will not only reduce the appearance of cellulite but will give you much greater balance. During the exercise, ensure that your back is flat on the floor and your torso is not twisted.

· Tie the exercise band around your ankles loosely and lie on your back. Place your arms at your sides. Lift both legs straight up so they are above your hips and spread your feet apart until the band is slightly tight. Next, flex your feet forward.

· Spread your legs slowly apart as far as you can until the tension becomes too strong for your legs. Stay in this position for a few seconds and close your legs slowly back to their original position. Repeat 10-15 times.

Tip: If balancing is a problem, you can lie next to a chair and use it’s legs for support.