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How To Improve the Effectiveness of Your Diet

March 24, 2010 By Karen Hiser Leave a Comment

Effective diet regimens can be unsuccessful in whole or in part without the proper exercise routine to accompany them to . The most efficient way to losing weight permanently is to go on a healthy weight loss diet, and complement it with some regular physical activity. This is perhaps the most tried and true method to shed the pounds you wish to get rid of, in a safe and healthy manner.

Getting used to a new daily routine  can always be difficult to incorporate  into everyday living. Beginning with everyday type exercising is best of you haven’t been much for any physical activity. Low impact exercises such as brisk walking and jogging will serve for a while until you get into a routine and your body becomes accustom to this new pace. Once your  body starts to become limber,  improve your weight loss by following these tips:

Try Your  Local Gym

 If  your not in the position to start paying for membership fee’s at a gym, many communities have free gym facilities or offer some sort of discount all you have to do is inquire.  If  joining a gym is something your able and interested in doing, take advantage of the use of a personal trainer. Evaluating your body strength and the weight you need to loose, a personal trainer can guide you to the best weight lost exercise routine, and how to start it.  Starting  with some easy resistance training and then progressing  to higher levels in time is the best course of action.

Becoming  Active

Try starting  your day by going for a  brisk walk or when applicable  take the stairs instead of the elevator. If you work in an office these small daily changes will have some significant effects. If you have a recreational arena close do some swimming or cycling. If you have a dog, regularly take him for a walk twice each day which would be good for both of you.

 Include Stretching

Stretching helps keep your body limber; exercises such as yoga or tai chi can also help you relax and improve mental health. These calming type exercises serve to tone and strengthen your core muscles. Making sure you include stretching into your daily exercise routine will help increase your muscle strength.

Exercise at Home

 Maintaining your body’s health can be done anywhere. Exercising at home can be on a treadmill or simpling grabbing a yoga mat and some weights and do your own workout routine with your own TV or choice of music.  Some people feel more comfortable in the privacy of their own home when exercising . All that matters is that you keep the routine going.

Drink Plenty of Water

When trying to loose weight you need to regularly replenish your body liquids by drinking copious amounts of water. Failing to replenish your body’s water while exercising can lead to heat stroke or dehydration. More than that, you need to provide your body with at least eight glasses of water a day not only for hydration, but to flush out the toxins from your body and keep yourself  healthy. It also helps for any overeating that may be happening as it will continue to make you feel fuller longer.

Be Consistent

Be consistent in your routines and schedules as well as your diet. A good routine will be effective is its followed, and followed daily. Of course there will be times where your schedule will be interrupted , however the important part is not letting it derail all your progress and intention.

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The Medifast Diet Process

March 23, 2010 By Karen Hiser Leave a Comment

Everyone wants to look good. The problem is, many people are carrying around extra weight that makes them feel unattractive. A lot of weight loss programs have been created to help out overweight people overcome their appearance issues. One of the most famous programs available today is called Medifast.

Before starting any diet plan, you should consult your doctor. Ask him or her if the Medifast weight loss program is a good fit for you. While it is very easy to use diet pills, these are not recommendable as they are intended to curb the appetite to eat. Unlike diet pills, Medifast encourages dieters to eat regularly to burn fats.

The program is based on the 5 and 1 diet plan. Everyday, the dieter is required to eat 6 meals a day, which consists of 5 prepackaged Medifast meals and 1 lean and green meal. The 5 meals contain 500 calories all together; meal choices include scrambled eggs, soups, shakes, bars stew, chili, oatmeal, fruit drinks, iced teas, hot drinks, and puddings. High in protein and low in fat, the lean and green meal consists of lean meat plus salad and/or vegetables.

Combining this diet plan with regular exercise will generate the best results.

Once the achieved weight loss has been achieved, a dieter enters a transition phase; “regular” food is gradually introduced back into the diet, weaning you off of the diet foods.

The last part of the Medifast weight loss program is maintenance. Within 2 to 3 months, dieters will have to eat meals no more than 1,500 calories. After losing fats, the body must be given ample time to cope with its new form. In this stage, regular exercise and other healthy habits are recommended.

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Weight Loss Exercise Programs

March 22, 2010 By Karen Hiser Leave a Comment

When designing their weight loss exercise programs, people want to know the best exercise for weight loss. Surprisingly, the exercise that burns the most calories is not always the best exercise for weight loss. Sure, it’s important to burn calories, and we’ll tell you which exercises burn the most calories in just a moment. But it’s also important to burn fat. The best weight loss exercises are slow, aerobic, long duration exercises.

They also involve most of the major muscle groups. These are the exercises that will burn fat. They include exercises like walking, jogging, running, cycling, swimming, and elliptical trainer workouts.

These exercises burn more fat than exercises that involve short spurts of activity followed by periods of rest, such as volleyball, tennis, racquetball, basketball, Frisbee, and golf. Those exercises will burn calories and can be included in weight loss exercise programs. They just don’t burn fat like the other exercises we listed do.

The key to burning fat is to exercise for a longer period of time. For the first 20 – 30 minutes of a work out, your body burns carbohydrates. Now, those are calories, so that will help you lose weight. But after 20 – 30 minutes, your body starts to burn fat. That will help you lose pounds and inches quickly.

In addition to the slow, aerobic, long duration types of exercise, strength training or weight lifting should be added to weight loss exercise programs. This will build muscle, and muscle burns more calories than fat.

Muscle will burn more calories all the time, even when you are sleeping, not just while you are exercising. It is also a good idea to choose several activities to vary your routine. After a while, your body becomes accustomed to a specific type of exercise, and as your muscles adapt, your body will use fewer calories. Good weight loss exercise programs include variety. That helps prevent boredom, as well.

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Tips for Your Weight Loss Adventure

March 22, 2010 By Karen Hiser Leave a Comment

When you are on the path of trying to lose weight getting advice on what to do can be beneficial for just about everyone. Now is your chance to get some more weight loss tips and make your weight loss adventure a little less scary for you.

Keep A Diary Of What You Eat

I think you will be very surprised if before you start your diet you keep a journal of what you eat and at what times. Do this for about a week. Then study your journal and see where you can cut back and find out at what times are you eating that could cause problems. If you find you are having a snack at 10 pm at night. Try bringing the time time in. You never want to eat too soon before you go to bed.

Buy Diet Foods Prepared

What can make dieting hard to stick to is the preparation. Having the diet food available to you also means having to go shopping then come home and prepare your healthy meal. Now a days it seems everyone is so rushed with no time to spare. Would it not be easier to have your diet meal already prepared for you? There are a few diet nutrition food programs that will actually ship the food right to your door. Talk about convenience. I know of a few diets that deliver food, Atkins At Home, Diet To Your Door, Diet To Go, eDiets – Fresh Cuisine, Jenny Direct, Nutrisystem, Sunfare and Zone Chefs.

Smaller Plates To Help Lose Weight

Use smaller plates to help you lose weight. This will give you smaller portions but may fool the eyes. Never feel you have to finish everything on your plate. This does not mean you have to throw food out. You can store diet food for later. If you feel full, stop.

Snacks Ready To Eat

Have healthy snacks ready to eat. Instead of grabbing for the chips have carrot slices ready to grab. You will still get that sensation of crunchy with a more healthy nutritious choice.

Drink Water

If you do some research regarding dieting one thing you will hear over and over is to drink plenty of water. Not only will water help to fill you up so you do not eat to much, but it is also great for your appearance. Water is the best beauty treatment. It flushes out the impurities and gives you great looking skin.

Drinking water can also improve muscle tone. Muscles having all the water they need contract easier. Drinking water can give you a more effective workout when you exercise.

You should drink at least 8 8 oz glasses of water a day and more if you are more than 25 pounds over weight. For every 25 lbs I would drink another 8 oz glass of water. Keep water by you. Use a straw if that will help you drink more.

Learn to Lose Weight by Having an Adventure

Today millions of people are overweight, and a large percentage of those who are overweight are morbidly obese. For those that have always had problems with their weight or that have chronic problems keeping weight off their body, traditional exercise and diet programs never seem to work. There are a lot of reasons why dieting and exercise seems to fail even after multiple attempts.

Resetting Your Body’s Point of Weight Equilibrium

One reason is that the body has created an equilibrium status at the morbidly obese level. This means that even if you are able to lose weight your body will sabotage your attempts to keep the weight off by trigger stronger hunger urges and by lowering your metabolism until your weight returns to it equilibrium status once more. This doesn’t mean that you don’t have any other options other than radical weight loss surgery or dangerous weight loss drugs, but what it does mean is that you most likely will need to do something drastic in order to reboot your body’s equilibrium weight level.

Adventure for Weight Loss

One shock you can give to your body to help reset your weight equilibrium is to train for an adventure. This adventure can be to run a marathon, to participate in a triathlon, to climb a mountain or to bike across the United States. The point here is to select an adventure that requires immense physical exertion, but that also provides you with an enjoyable experience that you may never be able to replicate.

There are many examples of people using this option to lose large amounts of weight in relatively little time. For example, there was a man that bicycled from the West Coast to the East Coast to jump start his weight loss program. Another example is a man that used mountain climbing as the catalyst for losing a large amount of weight in just a few months.

If this sounds like an option that you would be interested in then you need to select an adventure that appeals to you. There are dozens of great adventures that you can have that are accessible to those on tight budgets as well as to those that have a little money to spend. If you are working with a tight budget then training to climb a local peak is a great option, as is training to run a local marathon. If you have a little money to work with then plan an extreme adventure such as exploring glaciers in Alaska or New Zealand, or participating in the Ironman competition held in Hawaii.

Once you have your adventure in mind you next need to talk with your doctor. They will be able to help you identify the best ways to train for your adventure, and they will be able to monitor your health as you train for your adventure. It is also a good idea to work with a nutritionist and a personal training so that you provide your body with the right fuel for your workouts and that you ensure that your training program is both safe and adequate for your upcoming adventure.

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A Weight Loss Tip Helping Your Success

March 22, 2010 By Karen Hiser Leave a Comment

Now before you get all giggly and excited like schoolgirls for the best weight loss tip, I would like to share an observation which is crucial for anybody looking to lose weight. It’s a titanic struggle for most people. That’s how I’d describe the process of losing weight. One common pattern for these people is to hate and detest their bodies. . . so much that if they can take a lance and cut it off on the spot, they would!

They can’t keep their eyes and minds off of their bulging waistlines, and worse, they live their lives as reclusive as they can. . . away from people. Partly, the people who constantly laugh and taunt them for their disproportionate figures are responsible. Mostly, you are responsible. By hating a part of you, you are multiplying the magnitude of their taunts making everything harder for you.

You must know how to accept that fat-dense part of your body as your own if you’re going to see others accept you. This is where the best weight loss tip comes: accept your figure and plan how to lose weight not for others’ satisfaction. . . but for you!

So you’re saying it’s impossible…

Two people I’ve encountered say otherwise through their actions. It was only after realizing the weight loss tip I’ve mentioned above that they became successful in applying their how to lose weight regimen.

Example: My Math Teacher

Back in college, I had a Math professor who was being taunted all the time (behind her) by students and fellow teachers alike. The way they laugh, the way they mocked her – it soon became unbearable and she finally decided to start going to the gym and greatly cut down her food intake. It seems that she has everything she needs to successfully slim down – access to the gym, an instructor to guide her, a diet plan to follow, but one thing is missing.

She lacks the right mindset and motivation to lose weight. She’s undergoing a weight loss regimen not because she knows it’s for her good but because she wanted to please the people around her. It wasn’t long after the whole process stressed and burnt her out. Needless to say, she’s back to her old and uninhibited habit of eating excessively and living a desk-bound life – no progress, no pounds lost whatsoever.

It was only after enduring another 9 months of carrying her heavy and fat-dense body did she realize that her lifestyle, her figure is not healthy. Now she is determined not to please her co-workers or students, but her purpose instead is to be healthy and to live a longer and fitter life. That’s a more powerful and positive mindset everyone should have when looking how to lose weight.

The result: With the correct mindset, she was able to slowly but surely slim down in less than a year.

Example: My Neighbor

I had a neighbor who’s been someone I’m close to – more of like a motherly-figure that I always have niceties and pleasantries with. To be honest, she is obese, and very strange, too! She’s eccentric in a way that she wouldn’t allow others outside her circle of friends to take a picture of her. On the other hand, she allows her family and people close to her to do so.

Why?

Because she knows that no matter how she looks, these people love her and won’t laugh at her picture. And if ever next morning she’s gone, she will be remembered as someone who was loved and loved in turn. . . and not through her figure.

Keep this in mind: the best weight loss program is not just about having the best weight loss regimen or best weight loss instructor. You must be able to cope up with being overweight within you. Lose weight not for other’s satisfaction but for your own good and health. Have that and you’re sure to see those unwanted fats out of you’re body. That’s the best weight loss tip one could ever have.

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Diet Diary: Increase Chances with Weight Loss

March 16, 2010 By Karen Hiser Leave a Comment

Diets like Jenny Craig, Weight Watchers and NutriSystem offer a diet and fitness diary with their plan. Before you throw it away with the packaging, you might want to take it out and try using it for awhile. These journals are great tools for your weight loss success.

1. Record the foods you eat. There are a number of reasons for doing this while you are on a diet such as Jenny Craig, Weight Watchers, or NutriSystem. For one thing, you can keep track of which foods you enjoy most. When you are ready to buy the next round of foods on the diet, it helps to know what foods you can tolerate.

Another reason to record your food choices for the day is to keep track of how much you are eating. Without notes about the amounts of food you are taking in each day, you might tend to overeat or eat too little regularly. You might realize that you are doing it once in awhile, but the diet diary will show you if there is a pattern.

You will also want to know when you eat your foods. If you write down when you have your NutriSystem, Jenny Craig, or Weight Watchers meals and snacks every day, you will regulate your eating better. The diet plans work best if you eat small meals and snacks throughout the day. You might tend to eat most of your foods in the mornings or save up and eat all your foods late in the day. If you record the times, you will be more apt to stay on schedule.

2. Record your exercise. The healthy diet plans encourage people to get active if they are medically able to do so. You can benefit from using a diary to record your progress. One way is to keep you on track to meeting your goals. Every time you swim an extra lap, you can write down your total. You will know when it is time to add another lap.

You can also use your NutriSystem, Weight Watchers, or Jenny Craig diary to record your successes. If you want to be walking 3 miles a day, you can write down every milestone along the way to that goal. When you have accomplished the fitness level you wished, you can make a star in the journal celebrating that day.

3. Record your feelings. As you change your diet and exercise habits, you are sure to have strong feelings. You can write down in your diet diary when you have these feelings and under what circumstances they occur. This will help you to anticipate times when you are the most vulnerable to cheating. Remembering your feelings of happiness will carry you through many a difficult time when you are trying to lose weight.

If you choose to go on any of the most popular diets, you can use every bit of help that is offered. The diet and fitness journals available through Jenny Craig, NutriSystem, and Weight Watchers can aid you in losing weight and celebrating your successes.

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Weight Loss Becomes Easy Now

March 16, 2010 By Karen Hiser Leave a Comment

Over the years there has been much debate behind weight loss and which methods are actually working. If you are on the hunt for easy weight loss then you may want to consider looking into a weight loss diet program.

There happens to be one diet program that has been designed to help you lose two to five pounds a week without having to worry about counting your calories, carbs or points. This diet is the well known diet program, Medifast. Millions of people take part in Medifast because of the fact it was developed by physicians over 25 years ago and throughout those 25 years it has assisted millions with losing weight easily.

Medifast is designed to work into your life with ease. For those that are burdened with busy schedules the diet program can easily be adapted into your life. It is a diet that is easily integrated into your life and will help you develop healthy eating habits quickly.  The diet is designed to help you through each step of the way, including when you’ve lost all the weight you wanted to with the Transition plan, Maintenance plan and the Exercise plan. They will begin when your original diet program ends so that you can have the opportunity to maintain a healthy lifestyle.

With Medifast you will be partaking in their well known 5 & 1 meal plan. This will have you eating 6 meals each day which in turns helps you avoid ever feeling hungry and it will provide you with all the necessary nutrients and vitamins you need to function at full speed. By having energy regularly you are more likely to exercise and feel energetic which improves the chances you have for losing weight.

The program offers over sixty different meal options, so there is plenty of variety. Research for more information about Medifast. The meals are nutritionally complete, low calorie, and low fat. They contain a medically designed balance of protein and carbohydrates plus essential vitamins and minerals. Most of the meals contain soy protein, which may help reduce the risk of heart disease and osteoporosis, but whey protein meals are available if you are allergic to soy. The meals meet all of your daily nutritional requirements while still helping you lose weight and feel great!

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Weight Loss Programs – Which Diet Is Best ?

March 16, 2010 By Karen Hiser Leave a Comment

We are lucky to live in an age when information is readily available to help us find a solution to almost any problem that we may be facing. Healthy weight loss is a perfect example of this. There are many weight loss programs that will suit almost any type of person and their lifestyle. An important thing to consider when choosing the right program is to find one that educates you long term on how to lose weight and keep it off for good. Below are some of the most popular weight loss programs on the market today:

The Diabetes Diet:

The Diabetes diet is not so much a diet as an education on what foods are healthy and what foods cause the diabetic to have an increase in glucose in the blood. Each person differs in the way that their body and metabolism burns up glucose, so the diabetic diet differs among those who use it. The Diabetic diet is less like a diet and more like a healthy weight loss program that can be used by anyone who wants to benefit from a healthier lifestyle.

The South Beach Diet:

The South Beach diet is known as one of the most popular, healthy weight loss diets of our time. A cardiologist named Dr Arthur Agatston, at a hospital in South Beach, created this diet. He originally developed the diet for patients who were overweight and had heart problems. Dr Agatston has been quoted as saying that the South Beach Diet is not a low carb eating plan or a low fat eating plan, but you can be assured that it is both healthy and really works.

NutriSystem Nourish Program:

The Nutri System Nourish Program works by controlling the foods that you eat, as well as your portions. There are a few good things about this diet. The first is that the food is already prepared and shipped right to your front door – healthy weight loss without the dishes, much like Jenny Craig. The other benefit of the NutriSystem Nourish Program is that it is very affordable, even if you are not a Hollywood star.

The Zone Diet:

Barry Sears PhD created the Zone Diet and according to recent studies, it has been found to be the most successful diet from among such diets as the Atkins diet and other high carb, low fat diets. The diet itself is said to be quite tricky to understand and works on a formula of 40% carbs and 30% of both protein and fats, for every meal. If you can understand the Zone diet, you will have a great success rate from being on it.

The Atkins Diet:

The Atkins Diet has been around since the 70s when Dr. Robert Atkins wrote the book, The New Diet Revolution. This diet became very popular a few years ago, but that popularity is beginning to dwindle. The Atkins Diet works on the principal that you are allowed to eat proteins and fat, but must avoid eating carbs in your eating plan. This particular way of eating has created a lot of controversy and the results have been mixed. It is said that the Atkins Diet is not for everyone, but research suggests that many people have achieved short-term weight loss from this diet.

Negative Calorie Diet Plan:

This program is said to be a fad diet that is a thinly disguised low calorie diet. The Negative Calorie Diet works by eating foods that take more calories to digest than what they contain. There have been mixed results with the Negative Calorie Diet Plan, but, as a rule, many people have had a short-term weight loss solution on this diet.

The Three-Day Diet:

The three-day diet claims that those using it will lose up to 10 pounds in 3 days by sticking to the meal plan for the three days. It is based on a very low calorie-eating plan. A low calorie plan can be of little use for shedding pounds if used over a longer period than three days because, after this time, your body will begin a starvation mode and slow down your metabolism. Because the diet is based on a low calorie-eating plan, you may also feel drained of energy and hungry. This may cause many people to stop using this eating plan.

There are many other weight loss programs or diets that can help you lose weight, however it is always best to check with your doctor first before changing your eating habits or taking any diet pills.

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Meal Replacement Shakes: Speeding Up Weight Loss Safely

March 16, 2010 By Karen Hiser Leave a Comment

It is interesting to note some thirty years ago, ‘meal replacement’ was a term the scientific community gave to diets they rejected as fads. In the mid 70′s, liquid diets of all kinds were being used, some safe and some unsafe.   However, 30 plus years down the track with much research, development and testing meal replacements have advanced a long way with the aide of the scientific community.

It is important to understand that meal replacement food technology is now used, not only for dieters but has also become a vital factor in hospitals for some patients.   The reason meal replacements have advanced so positively now is  ‘science’  of food technology.   Many more nutrients such as protein, good carbohydrates, vitamins, minerals and micro nutrients can be added to a meal replacement.

This enables the user to consume far more nutrition in one meal than they could possibly eat in normal foods.   For example in one meal replacement known, one serving of a meal replacement meal is equal in nutrients to approximately 1300 calories of normal food from the proper food chain.   At the same time the meal replacement serving is only 100 calories.   It is then plain to see the popularity of a good quality meal replacement for losing weight without compromising health. To give more credit to the benefit of meal replacements and assurance of their benefit and safety to weight loss we need to look at their usage in a much more vital way.

I mention they are used in hospitals for some patients.   This is perhaps where science really began to see the benefit of advancing this technology and certainly it has been a tremendous advantage for certain patients.   We now see many patients in hospitals for various reasons comatose for weeks and months. How were these patients to live with out food?  The answer quite simply comes from intravenous fed meal replacement type nutrition. Hence, not only are the patients fed while comatose, but fed well. The understanding of nutrition and what the body needs has come a long way.

Muscle mass and the prevention of losing it is not only vital to dieters but also to bed ridden patients.   This is where the necessity for protein in the human diet has been realized to be of great importance and as a result, it is greatly used in meal replacement products both for diet products and patients in hospitals.   Realizing this, companies now put great resources into finding and including the best grade of protein in their products. Another argument that comes up with meal replacement dieting is the cause to actually eat less natural food, therefore compromising the metabolism.

It is important to note as this argument comes up,  to remember the body is actually fed with important nutrients and perhaps more with meal replacements than normal food. Add to this, less energy used by the body to digest bulk food, there is actually a lot of energy preserved, therefore elevating the tiredness a person feels when the body  works over time in the digestion process.

After a nutritious meal replacement you do not feel this tiredness therefore people are more likely to feel energetic and likely to be more active.   This preserved energy leads to an individual being more motivated to exercise and increase metabolism further. Many individuals may ask, how do I know which meal replacement is the best as there are so many in the market place?  The answer to this question is simple in the process of elimination.

Choice Magazine did an article some months ago on meal replacement products.   It was interesting to note in this article that not all products can be labeled ‘meal replacement’.   In some countries there are health department labeling laws.   These laws have a requirement of a certain amount of nutritional ingredients to be included in a product in order for a company to call a product a ‘Meal Replacement’.

This then makes it easy for us to recognize whether a product is in fact a meal replacement giving us enough nutrients.   Make sure you look on the cans and sachets of what may look like a meal replacement, that it is clearly labeled as such. In conclusion meal replacements are not only for dieters.   We now live in a world where nutritionally related diseases and deaths are over-taking smoking related health issues, hence we realize the importance meal replacements may be to every body’s well being.

As our food, to meet population demand continues to be picked per-ripened, our soil gets depleted of nutrients through over use. Our animals fed hormones for faster growth.   More foods are genetically modified and processed we need to realize we are getting less and less nutrition in our food. We all remember what our fruits and vegetables tasted like some twenty years ago and how different they taste today.   Why do you think this is?  A good question to ask, could it be because of the above mentioned reasons?  We all may well be needing to supplement our daily diets right now, with off course, an exellent quality meal replacement.

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Staying Positive During A Weight Loss Plateau

March 15, 2010 By Karen Hiser Leave a Comment

Have you hit a plateau in your weight loss which is when your scale seems to be stuck at the same weight for days or sometimes weeks? If you are there right now, don’t panic! It’s only a temporary condition and you will be losing again if you just keep your cool, your courage and your will to reach your healthy weight! Now is not the time to give up! Congratulations on your weight loss so far! What you’re experiencing is common, as many successful dieters find their weight remains static for several days or some stay put for a week or two.

Why this happens isn’t clear but it seems to be the body’s way of ‘catching up’ with its sudden change in size. Although it’s disappointing when you don’t lose weight steadily, this is a crucial time for you. It’s at this point that many people give up, fail to reach their goal and pile the weight back on. In contrast, most people who get through this difficult patch go on to reach their goal, and then stay slim forever.

There’s never been a more important time for you to stay motivated so look back on your success to date, whether that’s checking out your journal or comparing pictures of yourself before you started losing weight, with pictures now. You might also find it motivating to measure your vital statistics, even though the scales don’t show a loss, you might still find you’re losing inches. I always suggest that you weight only once a week, first thing the same day of the week and also try on the same pair of jeans to see how they are fitting.

If you haven’t already done so, you should make sure you update your goals Chart with your current weight. So, what do you do? Well. Please don’t stop your program!

1. Make sure you are staring your day with a Medifast meal! With in the first hour of waking, fuel your body with highly nutririous shake, oatmeal, or capacino.

2. Make sure you are getting all 5 medifast meals in daily. The easiest way to guarantee this is to eat every 3 hours.

3. Be honest, are you measuring your lean and green meal to assure the proper calories and carbs? Remember that the meal should be around 33 calories and 10 carbs.

4. Begin an exercise program that will help to boost your metabolism. Simply walking at a good pace (can still walk and talk) is a great way to start. Add weight training and more vigorus aerobics as you feel fit to do so. Building muscle is important to your maintenance program because as you increase your muscle mass you’ll increase the amount of calories you burn on a day to day basis.

5. Change your workout if you have been doing the same thing for awhile. For example, Change out the elipticle for the treadmill or bicycle. Begin swimming or choosing different weight machines or exercise tape.

6. Ask for Help. Chances are your Health Advisor has been through a plateau and can give you some great tips and motivation!

7. There may be some stress in your life that is causing your weight loss to slow. Make sure you are getting enough sleep.

8. Make sure that you are drinking enough water. You can take your current weight divide it in half and that will give you an approximate amt of water needed/day.

9. Strengthen your will power. This is the time to reflect on how well you’ve done so far, how you like your new found body and self, the control over food and choices that comes with this program.

10. Do not be hard on yourself! It happens to almost everyone, no matter what weight loss program they choose. The difference will be whether you stick it out or quit. And remember, the feeling and empowerment you will feel when you reach your goal not to forget the lifestyle you will have (able to do a lot more activity) once you’ve gotten those unwanted pounds off is so worth the wait and continued effort!

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