Tip #7 -- Watch Your Calories and Where They Come From

Most Americans eat way too much food. Our portion sizes are huge and loaded with a surplus of sugar and fat. Moderation is the key, but that is easier said than done. In this “super-sized” era, many people no longer have any idea what moderation is. Try eating off your lunch sized plates, even at dinner. Eat out less, and prepare your own food more often. Get a small cooler, and pack your lunch and snacks for the day! The word snack is not synonymous with junk food. Your snacks should be more like mini balanced meals. Avoid fried foods, full fat dairy products, butter, margarine, regular mayonnaise, sweets, beer, wine, liquor, and regular salad dressing. Do not give yourself a “cheat” day each week. It is completely possible to sabotage a whole week’s worth of work in one bad day. If you are a normal healthy individual, a few “cheat” days per year are reasonable, but more is absolutely not okay.

Tip # 6 -- Increase the Number of Meals You Consume Each Day

On average, you should be eating a combination of lean protein and vegetable or whole grain that is low in fat and high in fiber every 3-4 hours. Start by eating your breakfast within one hour of waking up. Then eat a small balanced meal every 3-4 hours after that for a total of 4-6 small meals spaced evenly throughout the day. Doing so will speed up your metabolism and give you an almost unfair advantage over those who only eat the normal three meals or less each day.

Tip #5 -- Increase Your Water Intake

Water is a vital component to life. No living being can survive without a fresh supply of pure water each and every day. If you do not consume enough water each day, your body will age faster, appear fatter, be more susceptible to germs, illness and stress, lose joint mobility, and much more. Do you often feel tired, run down or confused? Even mild dehydration can cause hazy short-term memory, difficulty concentrating and staying focused, and daytime fatigue. In fact, it’s estimated that 75% of Americans have mild, but chronic dehydration, which is one of the most frequent and common causes of daytime fatigue. Most people who weigh less than 150 pounds require no less than 8-10 cups per day; those who weigh 150 pounds or more require 10-16 cups per day. You’ve heard this before, but now it’s time to implement what you know. Try starting small, add an extra glass of water with breakfast each morning this week. Next week add an extra glass with lunch.

Tip #4 -- Don't Take Bad Advice!

When it comes to weight loss, nutrition and exercise, there is an unlimited supply of bad advice and conflicting information out there. Only take the advice from people who look strong and healthy themselves, and whom you know to be knowledgeable about health & fitness! This year, Americans spent an estimated $60 billion on diets and diet-related products, with much of that money being completely wasted. Studies have shown that 95% of all dieters regain their lost weight plus some within one to five years. That’s $57 billion dollars wasted! There is no miracle plan, pill, or machine to help you lose the weight. If it seems to good to be true, it probably is.

Some Scary Numbers:
Overweight People Versus Dollars Spent on Weight Loss
Obese People Versus Dollars Spent on Obesity-Related Diseases

Tip #3 -- Surround Yourself with Winners!

A smart strategy that successful people often employ is avoiding negative people and surrounding themselves with other successful people. Seek out other people who are fit and healthy! If your goal is to achieve a healthy weight by eating nutritious portion-controlled meals, exercising regularly, and leading an active life, surround yourself with others who have already achieved and are maintaining a healthy weight by doing the same. Don’t let other people’s procrastination and lack of self-control hold you back or pull you down. Hanging out with people who just talk about getting in shape, but never take persistent action will almost guarantee that you never reach your goals.

Tip #2 -- Write Your Goals Down and Focus on Them Daily!

It’s extremely hard to get anywhere specific, if you don’t know where you are going. Set precise and detailed goals, and write them down! Committing your goals to paper is a crucial step for permanent weight loss. Describe exactly how you will look and feel. Be specific. What will your calves look like, your thighs, your butt, your hips, your lower back, your waist, your chest, your upper back, your shoulders, your arms, your neck and your face? You cannot achieve your perfect body, if you don't have a clue what the perfect body means to you. Find an old photo of you from a time when you were happy with your weight and focus on that, or cut pictures from magazines of what you want your body to look when you reach your goals. Take time each day to focus on your goals. Visualize what you will look like when you reach your goals. Think about how good you will feel once you achieve your goals. Think about what others will say, and what you will say to yourself! Stay focused and positive! Quickly delete any negative thoughts or images that may enter into your mind throughout your day.

I'd love to hear about your fitness, weight-loss or other health-related goals.  Please feel free to share!

Tip #1 -- Be Consistent & Persistent!

Going back to that old adage about the tortoise and the hare: being persistent and consistent is the absolute number one key to achieving permanent weight loss results.  A recent 10-year study suggests that persistence is the single most significant factor in determining the success of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very rigorously, but sporadically, and compared their results to a group of people (group #2) who exercised mildly and followed a very basic diet, but never strayed from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted very strictly but only occasionally. 

New Year's Resolutions

Now that Christmas has passed, I am really starting to get excited about my New Year's resolutions to eat healthier, lose weight and get my pre-babies body back (or at least get my best possible post-babies body!)

If you are like me and millions of other Americans, you too may be planning to lose weight and get fit in the coming year! Lasting weight loss and fitness require lots of motivation and the right combination of good nutrition, cardiovascular and strength/toning exercises.

Over the next few days, I will be offering some tips to help you achieve your 2010 New Year's Health and Fitness Resolutions!