10 Affirmations to Weight Loss

One of the coolest things about the human body is its ability to change. The crazy thing is that most of the change occurs in the mind first! So if you're trying to lose weight, you may need to change the way you think about yourself first before any results will show. So here are 10 affirmations that you can say out loud (don't worry, you don't need to do it while others are around). It's even better if you can say it while looking in a mirror and say it with conviction, but out loud will work.

1. I am confident.
2. I am attractive.
3. I love my body.
4. I find joy in my life.
5. I am fit and energetic.
6. I love myself for who I am.
7. I only eat as much as I need.
8. Others respect me for who I am.
9. I love healthy foods that keep me slim.
10. I am releasing all negative beliefs about my body.

It's very important to do this everyday, preferably first thing in the morning. The results won't be immediate, but if you stick with it you will notice shifts in your body begin to take place. Remember, the first step to change is taking action!

If you're SERIOUS about losing weight and want faster results, then you've got to check this out! 

 

If you're SUPER SERIOUS about losing weight, then you've got to check this out!




I have used these techniques listed under the "SUPER SERIOUS" section for over a year now, and for me they have worked wonders in my life.

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What's the Best Exercise Program?

So we all know that there are tons of exercises that we can do each day; walking, running, elliptical, yoga, sports...the list goes on. But what exercise is there that will benefit you the most? They all have their claims of "I'm the best workout. Choose me!"

When we look at exercise, we need to look at it for what it really is. There are two classes of exercise: 1) Low Intensity 2) High Intensity. Some examples of low intensity exercise are: walking, elliptical, even running. The reason being is that when we do those exercises, our heart rate only gets to about 60% - 75% of it's max capacity. Ideally, you want your heart rate to get up to 75% - 85% when exercising.

Example
The average 40 year old has an average maximum heart rate of 180 beats per minute. So if they wanted to hit 80% of their max heart rate, they'd need to keep it around 144 beats per minute.

I don't know about you, but my heart rate doesn't get up that high by walking on a treadmill! Another difference between low intensity and high intensity exercise is that low intensity exercise is often done for a long time, meaning between 30 minutes and an hour and a half. High intensity training only requires 10 - 15 minutes! No more waking up at 4 in the morning!

So all of this is fine and dandy, but how do you actually do the high intensity stuff? It's actually easier than it sounds. The concept is this, to alternate between short bursts of active exercise and active rest. One example for people who like to run is to do about 20 second intervals of running a race-like pace and then scaling down to a jog. Do that for 10 - 15 minutes and you'll be more than good for your exercise that day!

I've got more examples of the High Intensity Interval Training (HIIT) in my free downloadable e-book. Go ahead and e-mail me for your copy! As an added bonus it's got some other information about foods to avoid and foods that are good. It's also got information on the best ways to lose weight.

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Why Can't I Lose Weight on Low Calorie Diets?

Have you ever asked yourself the question, "Why can't I lose weight when I'm on a low calorie diet?" I know many people who have. If you haven't asked yourself that question, then perhaps you've asked, "How come I gain all of the weight back after my diet is done?" Either way, the answer is pretty much the same. The first thing we have to understand is what happens to your body when you go on a low calorie diet.

So it probably makes sense to most people that if you cut your calories, you'll lose weight. That is true in theory, but here's what really happens. Let's say you have a diet that says to only eat 1,000 calories per day. If you live an active lifestyle, you probably need around 2,000 - 2,500 calories to maintain your weight. If you are sedentary, you'll only need between 1,500 and 2,000. Obviously this varies depending on how active you are, how much muscle mass you have, etc. These are general rules of thumb. Now, usually what happens when you start a diet like that is you initially lose weight. Perfect! That's exactly what you wanted! More often than not though, you hit a weight loss brick wall. Not another pound is coming off. Why? You've been doing everything right! There's a couple of reasons.

1) Your body adjusts to the new diet.
2) Your metabolism slows as a result of the adjustment.

So your new weight maintenance is the 1,000 calories. If you start eating more than that (like you used to), you will gain weight back. Usually it's more weight than you started with. I've seen it too many times. Since your metabolism is running slower, you're not burning as much as before. Kind of a stinky situation. So what can you do from here to start fixing the problem? Well, that's what I'll cover in my next post. If you'd like some more information, just sign up for my newsletter. For now, just know that diets are temporary solutions that don't work in the long run.

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