5 Tips For Big Weight Loss (See you never, extra pounds!)

Whether you recently had a baby or the scale has slowly been creeping up over the years, when you have 50, 100, or more pounds to lose, the task can seem so daunting that you're tempted to give up before you even try. Here are some things to keep in mind to help you stay motivated on your big weight-loss journey.

Remember It Takes Time
When you're watching your calorie intake and exercising regularly, it's safe to lose about two pounds a week. That may not seem like much, but over time, those little bits of weight loss will add up. You didn't gain all that weight overnight, so don't expect to lose it that quickly, either.

Set Realistic Goals—and Celebrate Them
Sure, your ultimate goal might be to fit into the jeans you wore in college, but in order to stay motivated, you need to set mini goals along the way. Every Sunday night, decide what your goal will be—to work out three times that week, eat greens every day, or meet with a personal trainer. Then when you reach your goal, reward yourself in a healthy way with a new water bottle or a trip to the movies—anything that makes you feel like you accomplished something.

Know Your Milestones
Since your weight-loss journey is made up of small steps along the way, it's important to track your progress. Seeing how your efforts are working will definitely inspire you to keep it up. Keep in mind that progress can be made in other ways that don't involve a scale—like having more muscle tonnage or extra energy.

Hold Yourself Accountable
So you ate healthy all week but didn't lose any weight—what gives? Unless you write down every bite you take, it's easier to cheat and grab a cookie here and some fries there. Those handfuls add up, and if you write down your food intake, you'll better understand why the scale isn't budging. It will also keep you honest. You'll be less likely to devour two pieces of cake at your friend's birthday party if you know you'll have to write it down later. To keep you even more accountable, share your food journal with a friend.

Don't Do It Alone
The support of your friends and family is huge when it comes to staying motivated. Tell everyone who's close to you that you're trying to lose weight so they can help you stay on track (instead of calling you up to go out for ice cream). Set up fitness dates, share healthy recipes, and have a reliable friend you can count on to call when you feel like you're veering off course.

Source By : http://www.womenshealthmag.com/weight-loss/big-weight-loss-tips

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8 Little Changes That Lead to Major Weight Loss (We promise you won't miss those extra 10 pounds)

It's often the little moves that lead to the biggest gains. And in the case of weight loss, they can also lead to the most significant, well, losses. 

With a simple swap, or a minor meal schedule change, the dreaded "d-word" becomes much less daunting. So as you're gearing up on your new journey, keep these small changes in mind to help make your goals achievable:

1. CHANGE YOUR DRINK

Drink diluted fruit juice or infused water. Natural fruit juices contain lots of calories. Cut them in half by diluting them with water.

2. KNOW YOUR LIMIT

Stop when you've eaten 80 percent of your normal amount, and wait 20 minutes. You'll feel satisfied because it takes 20 minutes for your stomach to signal your brain that you're full. 

3. EAT BREAKFAST

A survey of more than 2,000 people who lost significant weight and kept it off for at least five years found that 78 percent ate breakfast seven days a week. Try any of these 20 flat-belly breakfast recipes to get started on your better-breakfast journey.

4. CUT 100 CALORIES A DAY

That's roughly the amount of calories in a handful of chips or a light beer. Eliminating 100 calories a day would be the equivalent of 700 calories a week and could lead to nearly 10 pounds of weight loss a year. Go ahead, skip the cheese on your pasta and go for vegetables only, or reach for carrot sticks instead of fried chips as a snack. (Learn how to eat clean with our three-week plan and you could lose up to 15 pounds!)

5. PLAN YOUR MEALS

Eat your largest meal at breakfast or lunch and lighten up at dinner. This gives you hours of activity to burn off the calories. If you consume a lot of calories late in the day, you're more likely to store these calories as fat.

6. WALK FOR 30 MINUTES DAILY

A walking workout is all you need to move from couch spud to moderately fit. It's a change that will provide significant health benefits. 

7. STRENGTH TRAIN TO BUILD MUSCLE

After age 30, your muscle mass starts to shrink by about 1 percent per year. That's why older folks tend to gain. Muscle is more metabolically active tissue than fat. By building more lean mass through strength training, you automatically burn more calories 24/7. 

8. CHANGE THE PACKAGE

Never eat out of the container. How many times have you dipped your hand into the chip bag only to find yourself staring at the bottom 15 minutes later?

Source By : http://www.womenshealthmag.com/weight-loss/small-changes-for-major-weight-loss/slide/8

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