101Ways To Stay Motivated and Lose Weight

1. You are Beautiful! Many people begin an exercise program in hopes of losing weight for an upcoming event -- failing to realize that everyday is an event. Others want to lose weight because they simply don't like how they look compared to other people and want to look better. But since there is no one else like you, try not to compare yourself to others whom you perceive as prettier, richer, smarter, braver, or more together than you. This is a trap and a self-defeating cycle that you cannot win. Don't even compare yourself to who you used to be. No one is more beautiful than you are in this very moment! Don't focus on trying to be like anyone else. Just be who you are and know that you are beautiful no matter what. “If you don't like something, change it. If you can't change it, change your attitude. Don't complain.” Maya Angelou 2. Eat Your Last Meal at Least 4 Hours Before Bedtime When should I eat my last meal of the day? My clients have been asking me this question for many years and I'm pretty sure it will continue to be a question of interest for years to come. Depending on who you're quoting or asking, the answers may vary. Since I don't know of many studies which talk specifically about when to eat before bed when it comes to losing weight, I'm going to speak from my experiences and observations. I exercise for a living, and I've had very busy days which led me to miss several meals. When this happened, I found myself eating late night dinners and falling fast asleep within an hour. I awakened feeling full, with heartburn and memories of a dream that was more intense than usual. I've also observed my students who were trying to lose weight, and many times it was easy to distinguish my late night eaters from those who followed my 4-hour rule. My late night eaters had less energy and found it more difficult to lose weight. My 4-hour-rule followers had more energy throughout the day, moved with ease during class, and were more optimistic about their journey to good health. During late night hours, movement is at a minimum, so naturally, the body will store more calories than it will burn, and those stored calories become FAT. I believe you should make a conscious effort to keep your last meal portion-sized (see#42) and at a reasonable hour, while remembering to eliminate carbohydrates and fried foods. Some studies suggest that, It doesn't matter when you eat, the question is what you're eating. Although I believe this to be true to a degree, I also believe you should make an effort to evaluate your night eating and determine if you're eating based on boredom or emotion, rather than hunger. You can do this by establishing a set time for a nutritious dinner and not eating outside of that time. Your goal should be to separate suppertime from bedtime by at a least 4-5 hours, so your food has a chance to digest. It takes about four hours for the average person's stomach to empty completely, so make your last meal one that will satisfy, yet not stuff you, and will aid in your healthy lifestyle. “There are only two options regarding commitment. You're either in or you're out. There's no such thing as life in-between.” Pat Riley 3. One Step Back? Two Steps Forward! No matter how many obstacles you run into, what matters most is that you're able to overcome each of them, one at a time. “Two steps forward, one step back” is a phrase often used negatively to describe someone who is having trouble making progress. But switched around, “one step back, two steps forward” means that although you may feel guilty about what you ate yesterday or how you haven't exercised in a week, you can still come out ahead by doing right today. A big mistake often made during the weight loss process is the uncertainty of not knowing how to get back on track when life throws a curve ball. Many people experience feelings of hopelessness and believe that they need to start all over. Wrong! When missteps happen and send you one step back, a better strategy is to simply take two steps forward. You're still ahead of where you were before, and far beyond the starting line. “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” Thomas A. Edison 4. Drink 6-8 Glasses of Water per Day Your health is truly dependent on the quality and quantity of the water you drink. Dr. Fereydoon Batmanghelidj has spent most of his scientific life researching the link between pain and disease and chronic dehydration. His pioneering work shows that Unintentional Chronic Dehydration (UCD) contributes to, and even produces, pain and many degenerative diseases that can be prevented and treated by simply increasing water intake on a regular basis. Your body needs water for vital functions like regulating body temperature, maintaining blood pressure, transporting nutrients, getting rid of wastes, and producing a huge variety of body fluids. Water lubricates your joints and also helps keep skin looking young, smooth and vibrant. An extra bonus is that it fills you up so you don't feel the need to eat as much throughout the day. If you are committed to a healthy lifestyle, make drinking enough water a habit in your life. It won't take long for you to feel the benefits, and it is a free investment for your long-term health. “You're not sick; you're thirsty. Don't treat thirst with medication.” Dr. Fereydoon Batmanghelidj