By far the number one New Year’s resolution most people make is to drop a few pounds and get into shape. Ask any health club manager and they will tell you stories about the mad rush of people eager to join their club. People full of enthusiasm that push their bodies to the limit hoping for instant results and magical physique transformations. More often than not, this enthusiastic crowd will return to their old habits by spring. Why? Because they didn’t have a plan. When life throws you a curveball, it’s easy to get knocked off course. However, with a well laid plan and realistic goals, it is much easier to knock life’s curveballs out of the park and successfully follow through on your New Year’s resolution.

Before you begin your exercise and weight loss program, you need to determine what your goals are. The most effective method that I have used for this is called the SMART goal setting method. SMART is an acronym for Specific, Measurable, Attainable, Realistic and Timetable.

Specific – When you think about setting a goal, be as specific as possible. The more specific you can be the better. If you want to lose weight, how many pounds are you going to lose? If you’re going to go to the gym, how many days per week will you go? How long will you exercise while there? At what intensity will you exercise? (Use a heart rate monitor for cardio; use a stop watch to measure rest periods, work intervals, etc.)

Measurable – Have you ever heard the saying “you can’t manage what you don’t measure”? You must measure your progress if you want to reach your goals. When you exercise keep a log book to record each training session. Write down the distance and speed with which you completed your cardio session. If you use a heart rate monitor, record those readings as well. When weight training, record weight, reps, sets and type of exercises performed during your training. Once a week weigh yourself and record that as well. As you build a log over time, you’ll begin to see patterns develop and progress being made. It feels good to look back over months of hard work and see in black and white how far you’ve come. Remember, the numbers don’t lie.

Attainable – Are your goals attainable? Be honest with yourself. If you need to lose 25lbs, but in your mind you just don’t feel like you can do it, then start with a lower goal like 10lbs. Remember, a goal should take you out of your comfort zone; However, you should still feel confident that it’s attainable.

Realistic – Let’s say that you’ve decided to lose 10ibs; However, you want to do it in two weeks. Or maybe your goal is to spend an hour and a half in the gym six days a week even though you have two young children, a husband and a full time job. These goals are not realistic. A better option would be to lose 10 pounds in 5 weeks or go to the gym for an hour four times a week. Again, be honest with yourself and set realistic expectations.

Timetable – A goal is not a goal unless there is a timetable attached to it. Setting a timetable provides you with accountability and a sense of urgency. It also allows you to continue setting new goals. Your journey never ends when you reach the date you’ve set for achieving your goal. You should continue setting new goals to build upon the foundation you’ve laid.

If you follow the SMART method for goal setting, you can go into the New Year with confidence that you’ll finally succeed at accomplishing your New Year’s resolution!

To Your Success,

Lee Daugherty

reached epidemic proportions. We as a nation have become obsessed with the idea of losing weight.

Weight loss products are a multi-million dollar business. Each and everyday those of us who are overweight or obese search for the perfect solution to our problem-how to lose those unwanted pounds.

There are diets, books on diets, diet pills, herbal supplements, exercise programs, weight loss programs, prepared foods, diet drinks and the list goes on.

Industry statistics reveal that the average person attempting to lose weight changes weight loss products or programs about every six months. This makes one wonder if anyone is successfully losing weight.

Well, I’m about to reveal to you “The Magic Formula” for losing weight and keeping it off forever. It consists of three steps. When you truly grasp the basic truth of what I disclose to you, you will be that much closer to your goal.

Implement what I tell you and you will never have a weight problem again. Here are the three steps to “The Magic Formula”.

Step 1- This, believe it or not, is the most crucial step. Without this your are doomed to experience a pendulum effect in your attempt to lose weight.

This is it – Make Up Your Mind!

This is on almost every list that has been published. It is common to see this one as setting or writing down your goals. Oddly enough, I don’t see the emphasis that this step deserves.

Making up your mind is much more involved than writing your goal down on a piece of paper. It is much more than cutting out pictures of models wearing a swimsuit and putting them on your fridge.

To genuinely make up your mind, to establish a personal

conviction, you must go deep inside, discover that reserve of inner strength and make your number one priority your weight loss program.

When you genuinely establish your goal, every step will lead you to your goal. Even your missteps. Conversely, not establishing your goal concretely will make your missteps into obstacles that you can not overcome.

Step 2- Change your diet. This is the truth, plain and simple, dieting does not work. In the past if you have tried dieting, you are aware of the yo-yo effect that it causes. You lose weight and gain it back. Then you repeat the process.

One must understand that getting fat does not happen in a vacuum. When you eat commercial food, processed food, food with preservatives and chemicals, you will gain weight and put your health at risk.

Every animal in nature has a source of food that is

appropriate for its consumption. For humans, it is whole grains, beans, vegetables, seeds, nuts and fruit.

Here is a simple truth. When you make your diet consist of food from these groups the largest part of your diet two things will

occur. When you use this approach you will lose weight effortlessly. Your health will improve. It is that simple.

Step 3- You probably need more physical activity. Regular exercise accomplishes much more than just burning calories.

Exercise gets our blood moving. Not only that, it will improve our mood and clear our

mind. It gives us confidence. In other words, it makes us feel better. Have you ever noticed that it is easier to accomplish our goals when we feel better?

Whenever possible, the best type of exercise is natural. Ride a bike, go swimming, go for a walk or go jogging. Any activity that you can do daily for between a half hour and an hour will work just fine. Figure out what it is that you enjoy and just do it.

There you have it, “The Magic Formula” for weight loss. Take some time and consider how you can implement these

changes into your life. Without any doubt, I assure you that once you do this,

you will be extremely happy with the results.

The first secret to weight loss is to talk to your doctor. This is not a secret, but it is something that most people don’t either think of doing or actually do. If you talk to your doctor, he or she can to check your health and medical history and determine exactly what the cause of your problem could be. In some cases, your medical condition can go beyond the reach of a healthy diet and regular exercise. If you talk to your doctor, you can easily get to the bottom of the problem and pick up some helpful advice to lose weight.

Another great secret to weight loss is to improve your posture. Ok, that is not exactly a way to lose weight, but it will certainly make you look thinner! Good posture, whether you stand or sit, will immediately give you a more slender look. In many cases when we are trying clothes on in a dressing room, you always stand up straight to get a better idea of how they look. if you really want to look like you have lost weight good posture is essential at any time. This can also help with the weight loss process itself, for instance good posture when exercising leads to more effective and safer workout.

The third secret to weight loss is to get your whole family involved. It can be very tempting to have a hamburger with your husband or a double helping of fries with your wife, but if the whole family is eating healthy food, weight loss will not seem so depressing. Keep the junk food out of the house completely, and everyone is healthier.

Finally, one of the biggest secrets to weight loss is to think your weight in relation to everyday life. Take the stairs instead of the elevator. Park in the last parking space in the mall or at work and walk to the front door. In the morning cut out coffee and replace it with tea. Go play outside with your children rather than stay in the house watching tv. Go out dancing instead of a movie. These small things may not seem so significant at the time but they will make a big difference in the long run to your life in general. It’s simple, less calories and more exercise equals weight loss.

Focus & Dedication
The weight loss program requires your focus and dedication. So you need to be physically and mentally prepared. It is highly advised that you visit your doctor for a check-up before embarking on any weight loss program.

It is important that when starting on any weight loss program, you should be positive enough to work for the results. Do not get impatient easily. Long-term weight loss effects are assured as long as one sticks to the weight loss plan at hand.

Stretch, stretch and stretch!
Before exercising and working out the muscles, a little stretching is needed to avoid any injury or soreness.

It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable but not too convenient that it will not be much of a challenge.

The First Week
The first day of the weight loss program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. In less than an hour, you have taken that first step to a weight loss program that could work to your advantage.

By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole weight loss program for the week.

On the third day, go for a brisk walk or jog for ten minutes. For beginners, a lower body workout should be done in the evening.

On the fourth day, a good rest and good stretch is in order. This lag time should be used wisely though to sort out any negatives in your mindset.

The fifth day starts with a good 10-minute walk. Exercise the lower body in four sessions of workouts, follow this up with another 10-minute walk, and another four sessions of lower body workout.

The sixth day should be spent on a low impact exercise such as swimming. Always try something new if you get bored easily.

The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.

This is just the beginning. If by this first week you are able to stick to the weight loss program, you have a great chance to boost your weight loss and stay with the plan until you achieve the desired result.

Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.

Healthy Weight Loss

Think like a winner. Remember that emotions are like muscles; the ones you use most grow the strongest. If you always look at the negative side of things, you’ll become a downbeat, pessimistic person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn’t do you any good, it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you’re somebody, you have self-worth and you possess unique strengths and talents.

Contemplate what lies ahead of you. Losing weight is not just about diets. It’s about a whole new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the weight-loss process.

First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and you can seek guidance from someone you know who has lost weight and kept it off.

There are success stories across the country today. On television and in newspapers, magazines and tabloids about people who have miraculously lost untold pounds and kept it off. In all instances they say their mental attitude as well as their outlook on life has totally changed.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are made attractive and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on shelves everywhere.

You will probably need to learn new, wiser eating skills. You will want a weight loss regimen that gives you some control, rather than imposing one rigid system.  Look for one that offers a variety of different eating plans, so you can choose the one that’s best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect of your program as fun and recreation and not as a form of grueling and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone willing to take the few simple steps that lie between them and fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence.

Doctors now say that walking is one of the best exercises. It helps the circulation of blood throughout the body, and has a direct effect on your overall feeling of health.  There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss these options with your doctor and take his advice in planning your exercise and weight loss program.

Looking for a good weight loss resource? Get tons of free weight loss info and Improve Your Health!

Want to Lose 10 Pounds in 10 Days?

Lose Weight Fast!

Well, if you want to lose weight, you have to have a plan. You have to set some goals and pursue them. And you have to be patient. There is no such a thing as fast weight loss. You cannot take a pill and get rid of all the fat deposits in a matter of weeks or months. Your body just doesn’t work this way.

Here is a good plan with all the things you will have to do to lose weight safely and effective:

1. Exercise.

This is nothing new really, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30-minute sessions per week. The good news is that recent research has shown that three 10-minute sessions in a day are as good as one 30-minute session.

The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities.

Even though regularly scheduled aerobic exercises are best for losing fat, any extra physical activity helps burn calories. And since lifestyle-related activities may be easier to fit into your day, you should think about ways you can increase your physical effort. For example, make several trips up and down stairs instead of using the elevator, park at the far end of the lot and walk instead of taking the bus.

2. Stay focused on being healthy, not on becoming thin.

Many people become more successful at long-term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories doesn’t mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods – fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

3. If you have to use any weight loss pills, don’t try those advertised as “fat burners” or other nonsense of this kind. There are plant extracts out there that can help you reduce the sensation of hunger and bind some of the fat in your meals so you get the benefit of a relaxed approach and positive attitude.

A good attitude is essential for your success. A good attitude can help you have patience and not try to see fast results. Fast weight loss will only result in gaining back all the fat and then some.

All natural weight loss plans and baby steps do work wonders!

It Should Be Based on Natural, Unprocessed Food

Firstly, a healthy diet program involves eating real food, not synthetic meal replacements, and the food should be as close to its natural state as possible. This means fruits, vegetables, whole grains, nuts, seeds, dairy (preferably organic) and other nutrient-rich, unprocessed foods. Any kind of low calorie diet will help you to lose weight, but if you want to remain healthy too, it’s essential to include lots of high quality fresh foods, and to eat enough. So avoid any diet plan that would require you to live on junky processed food or meal replacement drinks – that way of eating just isn’t sustainable over the long term.

It Shouldn’t Involve Diet Pills

Diet pills can sometimes help people to lose weight quickly, but their long term effects on the body are uncertain. Risking your health for short term weight loss is a bad idea, particularly if you don’t change your eating and lifestyle habits. With a healthy diet and moderate amounts of regular exercise, there’s simply no need to pop pills to lose weight, and a healthy weight loss program won’t expect you to.

It Should Include Some Exercise

You can lose weight without exercising, but if you care about your long term health, taking some exercise is essential. Exercise can help to prevent chronic health problems, and it also gives your mood and energy levels an immediate boost. In addition, exercise makes weight loss easier because you’ll burn calories during your workout, your metabolic rate will be increased for some time afterwards, and you’ll build lean muscle tissue, which is more metabolically active than fat – meaning that you burn more calories even when you’re at rest. So for optimal health, ensure that your weight loss program includes at least twenty minutes of exercise three or four days a week.

You Should Eat Enough, and Often Enough

It’s essential to provide your body with enough food when you’re trying to lose weight. Avoid the temptation to skip meals or go on a crash diet, because this puts your body under stress, and will decrease your energy levels, making overeating more likely. If you get into the habit of under-eating, you’re also at risk of malnutrition and losing muscle mass. In addition to the negative effects on your health, skipping meals won’t really help with weight loss, because your body’s metabolic rate will slow. This makes fat loss more difficult, and you’ll be more likely to regain even more weight than you lost when you begin to eat normally again. So for healthy weight loss, eat at least three meals a day (many people find that four or five smaller meals works better), and don’t be tempted to skip any meals.

It Should Stress the Importance of Making Permanent Changes

Any diet plan that depends on faddy short term techniques such as cutting out whole food groups, taking diet pills or drastically reducing calories won’t help you lose weight permanently, and won’t help you to stay healthy over the long term either. For most people, plans of that type are impossible to stick with for very long, because the body eventually rebels, and forces you to eat more just to provide the energy and nutrients that it needs. Any healthy weight loss plan will put the emphasis on making permanent changes in your eating habits, and also eating adequate (but not excessive) amounts of healthy, unprocessed, nutritionally-dense foods.

If you’re in the habit of overeating, or you live on junk foods, changing to such a plan can be challenging, but it is doable, given some time and patience. And it’s definitely worth the effort, because once you’ve established healthy new habits, the weight will stay off, and you’ll be free from the yoyo cycle of weight gain and loss for ever. And you’ll feel great too!

So if you want to lose weight, keep it off, and be vibrantly healthy too, look for a health-focused weight loss plan that avoids short term gimmicks and instead encourages you to do what’s best for your body.