Six Pack Abs Diet » Weight Loss Tips

How to Keep Off the Weight You’ve Lost For Good (and Stay Off the Dieting Yo Yo)

Ray — Tue, 20 Jul 2010 19:39:38 +0000

Don't let your weight go up and down like a yo yo

I had some ‘technical difficulties’ with my blog theme & new header (long story, but I hope you like the new look), so I’m a few days late in posting this weight loss tips article.

Do you ever wonder what causes the people you see in the Jenny Craig or Weight Watchers commercials and TV shows like the ‘Biggest Loser‘ to regain the weight they became famous for losing?

What happened to the “I feel SO sexy!” lady that caused her to put back on the weight she lost more than twice?

I was thinking about her (and others like her) and wanted to give you 5 tips you can use to avoid making the same mistakes celebrity dieters make. So keep reading to discover how you can stay off the dieting for weight loss yo yo (that’s what weight cycling is called when you go up and down in weight because of dieting).

But before I share these tips with you, I want to go on record here and say: I do NOT endorse dieting for quick weight loss programs. Programs that emphasize fast results don’t teach you what you need to know to maintain (for the long term) your new weight level.

If you’ve read How to Get Rid of That Excess Weight Without Dieting or Cutting Calories to Lose Weight – A Guide for Weight Loss Dummies, it won’t come as a surprise that I believe your nutrition is the key to getting rid of excess weight (as well as excess body fat) and keeping it off long after the Caribbean vacation, the wedding or the high school reunion is over.

5 tips to keep you off the dieting for weight loss yo yo:

Establish Your Goal Weight – What’s your ideal weight? Whatever it is, set a goal to achieve it and stick with it! Figure out what permanent changes you need to make to support you reaching and maintaining your goal weight, make those changes and make adjustments when needed.
Reinforce How Good It Feels And How Good You Look– When you lose weight it feels good! You feel more comfortable in your clothes (maybe you’re wearing clothes from when you were slimmer or maybe you had to spring for a whole new wardrobe!). And you have more confidence because family, friends & co-workers notice how slim & trim you look. You need to internalize these good & wonderful things and use them as motivation to help you make good choices every day about nutrition and exercise.
Put the Focus On Your Nutrition – Any fitness trainer worth his or her certification will tell you: nutrition is the key to you losing weight, getting the body you want and keeping it (not to mention maintaining good health). So learn all you can about nutrition – not just what to eat, but also how much (calorie intake), so you can make healthy food choices … when you go food shopping, when you eat out, when you’re on vacation.
Change Foods Meaning to You – Just as you need to make good choices about foods you should eat, you need to make the same decisions about food you need to stay away from as well as the types of eating you want to avoid. This means changing what food means to you. Food is for our enjoyment, for providing our bodies with the fuel they need to function properly and for our health. But food cannot comfort you, it can’t make you feel better if you’re depressed and it’s a really poor substitute for a good friend, a girlfriend (or boyfriend) or a spouse. Any food association issues that come up need to be dealt with quickly.
Get An Exercise Program Going and Stick With It – Unless you want to look like a human rubbery chicken as you work towards your goal weight, you need to get an exercise program going to help you achieve it. Not only will exercise help you look better … more toned and it’s great for your overall health. And it doesn’t mean you have to join a gym! You have so many options: you can workout with power bands, play volleyball, go for long vigorous walks, run, jump rope, do kick boxing or workout with dumbbells. Just pick one or two that you really like and go at it for at least 3 – 4 days a week for at least 20 – 25 minutes each session.

Read these 5 permanent weight loss tips again (to reinforce them) and discuss them below

What do you think about this article? I would love to read your opinions on this post and the 5 tips (individually and/or collectively). Are there any additional tips you think are important for long term weight loss success?

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Cutting Calories to Lose Weight – A Guide For Weight Loss Dummies

Ray — Wed, 10 Feb 2010 05:27:19 +0000

Maybe I could have named this post The Super Genius’ Guide to Cutting Calories to Lose Weight, but it’s weight loss tips Wednesday and I really wanted to grab your attention.

Anyway, I was thinking about how pretty much every article I’ve read about dieting mentions the word “calories” but offers little – if any – explanation about what calories are or how they really work. Right? Right. Maybe if you had a better understanding of calories you would be able to distinguish between weight-loss plans that actually work and the ones that are nothing but a waste of time. So I decided to write this cutting calories to lose weight article to shed some light (hopefully) on this subject.

Calories 101

Every daily activity, from exercise to digestion to simple breathing, requires energy. This energy comes from the food we eat in the form of calories. So a calorie is defined as the amount of energy it takes to raise the temperature of water by one degree.

When you consume calories, two things happen: (1) some of the calories you eat will be tapped by the body as an immediate source of ready energy, particularly if you are exercising; and (2) the rest of the calories you consume will be stored away as body fat to be drawn on for energy in the future.

How to Make Your Calories Count

As long as you eat healthy, balanced meals consisting of fewer calories than your body burns off, losing weight won’t be a problem for you. But if you’re taking in the same amount of calories as the amount your body burns off, you will have a problem getting rid of those unwanted pounds. And if you’re taking in more calories than your body can burn off, you are going to put on even more weight.

So here’s the solution: If you really want to get rid of those extra pounds, you MUST create a caloric deficit. What this means is that you take in a smaller amount of calories than your body burns as fuel in a day, forcing your body to draw on stored body fat for extra energy. If you create a caloric deficit, you will lose unwanted body fat and those excess pounds. It’s that simple!

Now you might be wondering how many calories should you cut from your diet? After all, you don’t want to cut too much because your body can go into “starvation mode” (if done over an extended period of time) and you will gain weight. For maximum results, you want to maintain just a slight deficit — 300 to 500 fewer calories than your body‘s daily caloric needs, so that your body can burn fat, but avoid slowing down your metabolism.

And you can easily reduce your calorie intake by eating slightly smaller portions (at each meal) more frequently (as I recommend in the 10 Fat Burning Foods post, you should spread out your daily food intake over 4 – 6 meals).

You can make diet changes gradually to make sure you are adding calories that are going to help you lose weight and eliminate or stay away from those empty calories.

Not sure about what to eat? Read the following posts: 10 Fat Burning Foods, 15 Easy Six Pack Abs Diet Tips and 5 Six Pack Abs Diet Food Label Tips.

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Water For Weight Loss – Can Drinking Water Really Help You Lose Weight

Ray — Wed, 03 Feb 2010 05:28:03 +0000

drink water for weight loss?

If you’re trying to lose weight to get your sexy back, you need all of the help you can get, right? Of course (why else would you be reading this article). One thing you’ve probably heard that you should do help you get rid of those unwanted pounds is to drink plenty of water. Some dieters believe drinking water really helps, so let’s take a look to see if this weight loss tip holds any water.

The key to losing weight is to burn up more calories than you eat. Sounds simple enough, doesn’t it? But where does water come into the picture?

Water contains zero calories so you can literally drink as much water as you like without adding an ounce of weight. And water can help you consume fewer calories throughout the day — it makes you feel m as well as decrease food cravings, so you can’t eat as much.

The beauty of drinking water when you’re on a weight loss plan is that you don’t need to think twice about whether it’s okay for you to drink it! In fact it should become a regular part of your day as drinking lots of water is essential for good health. One way to get yourself into the habit of drinking water is to have a glass (or two) of agua first thing in the morning.

Among other important functions, water flushes out your system and is simply the best liquid you can drink. If you are trying to lose weight, then you should totally eliminate any sugar based drinks – sodas, fruity juice drinks - from your diet.

Sugar based drinks offer your body zero nutritional value. If you drink two cans of soda per day, the empty calories consumed will cause you to gain more weight. So substituting water for sodas can help you cut down the amount of calories you eat. How simple is that!

Some people don’t like the taste of water. Water lovers can’t understand this, but it’s a fact. In all likelihood, people who say they don’t like water probably have only tried plain unfiltered tap water. Tap water also tastes different depending on where you live and even on a house by house basis. If you‘re a person who dislikes the taste of water based on what comes out of your tap, then try buying spring water.

The taste of spring water even differs by brand, so keep trying them all until you find one you like. Spring water, in some cases, is more pure than tap water and doesn’t contain any harmful bacteria. Some of the best quality spring water tastes absolutely delicious, so make sure you find one to your liking.

Tip: Add fresh lemon or lime wedges to your water (squeeze the juice into the water first). Not only will the lemon or lime add some flavor, they also help burn fat.

Getting back to water for weight loss, keep in mind that water is NEVER a substitute for food. Instead of a soda or sugary fruit drink, have a glass or two of water. It is also recommended to start the day off with a refreshing glass of water as it gets your brain active.

Drinking water throughout the day also enhances brain function, helps transport oxygen to your cells and helps regulate body temperature. You may start noticing that if you don’t drink water, for most of the day, you’ll suffer from headaches and tiredness.

All of us need to get in the habit of drinking water regularly. And drinking plenty of water may be the best (and easiest to implement) weight loss tip you should follow when you are shedding those extra pounds.

What do you think about water as a weight loss beverage? Does it help you or is it hard to incorporate into your daily routine?

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How To Get Rid Of That Excess Weight Without Dieting

Ray — Thu, 28 Jan 2010 14:18:49 +0000

There’s a BIG difference between dieting, which generally results in only a temporary loss of unwanted pounds, and making a lifestyle change that produces long-term weight loss. And if you’re tired of settling for temporary results from your dieting efforts, it might be time to go for something more permanent.

The idea of ”going on a diet” has negative connotations for most people because the ”diet,” requires that you deprive yourself in the short – term in order to lose weight quickly. You attempt to resist food cravings that you would rather just give in to. This type of mentality sets you up for failure before you even begin your weight loss program!

It can be far more damaging – to your health and self esteem – to start a weight loss program and quit it than it is to do nothing about your weight at all. Popular calorie-restriction diets that emphasize low carbs, for example, often result in dieters putting back on the excess pounds (and more) when they stop the program.

The result for many dieters, unfortunately, is that they end up falling into a pattern of “yo-yo dieting“, which is all too common among dieters. You lose some weight, you gain it back, you lose the weight again, and so on. You don’t have to be a genius to get that this isn’t good for your health long-term.

The alternative to “yo – yo dieting” is to look at weight loss as a long-term change in habits & lifestyle – not a temporary “crash diet” for rapid results.

This means avoiding the fads that promise results by eliminating one food group altogether or restrictive diets that call for to keep from eating any of the foods you enjoy, both of which are not sustainable over the long term. A good nutrition plan is a big key to long-term success in losing weight and keeping it off.

You need a nutrient dense, balanced diet that allows for “cheat days” while keeping tabs on the number of calories you consume and avoiding foods that are unhealthy.

Nutrition plays the biggest part, but you also should apply the lifestyle-change mentality to your workouts. Many dieters try to hit the gym every day – assuming that they need to work out everyday to get results. This type of approach is not only unsustainable, it’s dangerous because you’re not allowing your body to recover properly. Not to mention you set yourself up for failure from the very beginning.

The alternative to hitting the gym every day is to adopt a 30 – 45 minute a day (for 3 -4 days a week) exercise program that you find enjoyable, which in turn will make it easy for you to stick with. You want a routine that helps you burn calories and build strength. And you’re not limited to the gym! Run, walk, swim, ride your bike, play full court basketball, work out with dumbbells, do pull ups – hanging leg raises – push ups. Your only limit is your imagination.

Just by making a few simple lifestyle changes, you can have the results you want over time without feeling like you’re depriving yourself to the point of being tempted to quit. And the yo-yo dieters will be begging you to tell them how you did it!

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How to Stay Motivated When Losing Weight

Ray — Mon, 16 Nov 2009 05:12:57 +0000

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.” – Mark Twain.

On the surface this quote by Mark Twain doesn’t seem to have anything to do with losing abdominal fat and excess weight. But as you continue with your weight loss program, you might see the wisdom in it. Maintaining proper motivation to continue a weight loss program can be one of the biggest hurdles when trying to lose weight. There are, however, some tricks you can use to stay motivated.

The motivational trick that many people report working best for them is looking down at the scale and seeing actual progress. If you’re able to get off to a good start, losing that initial 5 pounds can become a HUGE motivator. Once you begin to see that your program to lose abdominal fat is working (and it’s actually possible for you to lose weight), you’ll be encouraged to stick with it, and you will continue to make progress.

Another way to stay motivated in losing weight is to keep a picture diary of your progress. Start on day one of your program with several pictures of yourself. Each week, take new pictures of yourself in the same poses. As you continue to shed excess body fat, it will be very apparent and this can be an extremely powerful motivating technique.

In order to maintain the proper motivation, it’s critical that you set reasonable goals for yourself. Setting unrealistic goals is a surefire way to become discouraged and give up. It does you no good to try and lose 30 pounds in 30 days, or some such nonsense. But if you set a more achievable goal of losing 10 pounds in 30 days and achieve it, you will feel as if you are on a direct path towards success.

A final and perhaps most powerful method of maintaining motivation is to lose weight with a group of friends or like-minded people. Pursuing weight loss with other people can bring a few different benefits to your particular goals. You will feel encouraged by the support others show you in trying to reach your goal. Also, others in the group will hold you accountable and keep you honest.

All that is needed to lose abdominal fat and excess weight is proper knowledge and proper motivation. While knowledge in losing weight can be easily obtained from a number of sources, lack of motivation is often what stops people from achieving their weight loss goals. However, with the powerful tips described above you will be able to stay motivated and complete your weight loss program.

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Diet for Abs – How To Make Healthy Food Choices On An Abs Diet

Ray — Wed, 30 Sep 2009 17:00:28 +0000

As I’ve said before, your diet is the KEY to losing stomach fat and being able to get toned abs. And when you’re dieting for abs, you have to make smart food choices to get the results you want. So I thought it would be helpful to post this excellent Youtube video on making healthy food choices for an abs diet.

Six Pack Abs Diet: 5 Food Label Tips You Really Should Know When On A Six Pack Abs Diet Trying to diet for abs is HARD. The truth is many people simply give up hope on ever getting six pack abs. One reason dieters give up is because of the confusion over how to...
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15 Easy Six Pack Abs Diet Tips You Can Use To Lose Abdominal Fat

Ray — Thu, 17 Sep 2009 10:00:35 +0000

If you’re on a six pack abs diet, you should read this post and apply what I reveal here to your diet plan.

I know many of you are looking for tips to help you lose the abdominal fat that stands between you and those sexy six pack abs you want. So I thought it would be helpful to give you 15 easy to follow diet for abs tips you can use to get rid of abdominal fat.

No none of these 15 tips require you to make any crazy sacrifices or anything like that. BUT you are going to have to give up or at least cut back on a few things to get the maximum benefit from these super fat burning tips.

Here are your 15 easy to follow tips to help you get rid of your spare tire:

1. If you really want to lose stomach fat, FOCUS on your diet. As I’ve said before, 90% of your results are going to come from WHAT you eat (and HOW). Exercise, while very important to get six pack abs program, is responsible for the remaining 10%. With such a large percentage of your success tied to the food you consume, you need to take every opportunity to add to your knowledge of how to diet for abs and nutrition.

2. Keep a journal of all the foods you eat and the beverages you drink daily. Doing this will help you become more aware of your eating habits and will reveal the areas you should make changes in.

3. Cut back on sugary treats like chocolate, ice cream, cakes and cookies. You don’t have to eliminate them, but you should limit these types of foods to 1-2 times a week max as part of your ‘cheat’ plan.

4. Eat good sources of proteins at every meal. You can eat egg whites or a yogurt with fruit for breakfast, tuna, a turkey burger or turkey breast for lunch, and chicken, fish and beans for dinner.

5. Eat meals filled with whole grain foods, vegetables and beans – but no meat – at least twice a week. Doing this will increase your intake of fiber and cut fat.

6. Cut out the sodas, especially the ‘diet’ sodas. And cut out the hard alcoholic drinks. If you’re a beer lover, you can have an 12 oz. bottle of Michelob Ultra or Miller Lite 1-2 times a week.

7. Eat at least 2 servings of fresh, in season fruit daily for breakfast and afternoon snacks or desserts. Some of the best fruits for fat burning diets are grapefruits, apples, blueberries and oranges.

8. Drink water! Drink at least 64 oz. of water throughout the day. A twist of lemon or lime adds some flavor and helps you burn belly fat. Many dieters balk at doing this, but your body needs water to metabolize fat and to stay hydrated. Drinking water also flushes fluids from your system and helps control your appetite.

9. Eat fats in moderation. You should eat ‘good’ fats in moderation and eliminate ‘bad’ fats from your diet altogether. Beware of so called “low-fat” or “lite” products, which can be more fattening than the product they’re replacing.

10. Chew your food slowly and talk while eating. You will discover that you feel more satisfied eating slower than you would if you raced through your meal. You will consume fewer calories because you’re eating less.

11. Eat grated carrots – they make an excellent snack. Grated carrots are more filling than a whole carrot and high in fiber.

12. Eat more fiber rich foods – whole grain breads or cereals and fruits for example. The increased fiber will help you digest your food better and help you reduce body fat.

13. Choose food that you can chew. It may sound strange, but the act of chewing will make you feel more full. This means eating fruit instead of drinking fruit juice. If you have soup, make sure it is the chunky kind.

14. Plan your meals and snacks for the day and stick to it. This will prevent you from grabbing any old high calorie food or empty calorie snack when you’re feeling hungry.

15. Turn off the TV when eating your meals and snacks. Studies have proved that we eat larger portions of food when watching television – probably because we are mor focused on whatever show or event we’re watching than the amount of food we are eating.

By following the abs diet tips presented in this article, you will lose stomach fat. A diet for six pack abs can be very challenging, but just stick with it. You will get that sexy six pack you want. Your clothes will fit better, you will look better and get more attention from the opposite sex … which is always nice .

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10 Fat Burning Foods You Should Eat to Lose Abdominal Fat Fast

Ray — Sat, 06 Jun 2009 02:45:49 +0000

To lose abdominal fat, your body needs to have food that burns calories. BUT if you don’t know which foods help the body burn more calories …. it’s going to be very hard to get rid of that excess flab from your midsection.

So I’m giving you 10 foods you really should be eating IF you want to lose abdominal fat fast.

And as a bonus, I’m adding a few tips to help you get better results in your six pack abs diet program.

WHAT you eat is a big part of a winning six pack abs diet. If you want to finally lose that stomach fat that stands between you and those super sexy six pack abs you want, you MUST discover how to eat food to get rid of excess belly fat.

Here are the top 10 foods you need to eat to quickly lose abdominal fat:

1. Grapefruit

2. Apples

3. Oatmeal … the non-instant kind

4. Potatoes … either sweet or white

5. Chicken breast

6. Turkey breast or ground turkey

7. Asparagus

8. Spinach

9. Broccoli

10. Peppers

Keep in mind as you gain more knowledge about nutrition and dieting to burn belly fat, you can add to or make changes to this fat burning foods list.

Now when you look at the list, what does it tell you about the TYPES of foods that you should be eating to lose abdominal fat fast?

Eat fresh fruits, whole grain foods, lean sources of protein and plenty of fresh vegetables.

Fruits like grapefruit, apples and oranges actually help your body burn fat. Whole grain foods like sweet potatoes and oatmeal are fiber rich – they help you eat fewer calories. Proteins burn more calories than fat and help your body build lean muscle. Veggies are also high in fiber.

Here are 3 bonus tips to help you achieve your goals:

1. Eat 4-6 smaller meals a day. Consuming smaller meals more often will increase your metabolism, which in turn will help you burn more calories;

2. Eat a meatless meal 2x a week. Make sure these meals include beans, whole grain foods and veggies. These types of meals will boost your fiber intake and reduce your body fat; and

3. Don’t wolf down your food – eat slowly. By doing this you will feel more satisfied and you will eat less.

If you want more information on how to eat and what to eat to lose abdominal fat fast, you really should Subscribe to Six Pack Abs Diet.

15 Easy Six Pack Abs Diet Tips You Can Use To Lose Abdominal Fat Are you dieting for six pack abs and want some tips to help you get rid of your flabby belly, this article reveals 15 easy to follow tips to help you lose stomach fat. After...
Lose Abdominal Fat And Get Six Pack Abs – 5 Proven Six Pack Abs Diet Tips Are you confused about how to lose abdominal fat and get those sexy six pack abs you want? In spite of all the information available online, in books and in magazines, many people still make...
Six Pack Abs Diet: 5 Food Label Tips You Really Should Know When On A Six Pack Abs Diet Trying to diet for abs is HARD. The truth is many people simply give up hope on ever getting six pack abs. One reason dieters give up is because of the confusion over how to...