5 Diet DO's for Fast Weight Loss

You know how to eat to get fast weight loss results don't you…

Many people do, eat less and cut out the junk.

Sounds simple - so why is it so hard to getresults? For one, "eat less" causes many to eat too little.Coupled with misleading information about whatis "healthy" and the confusion begins.

To help you out, I broke it downfor you.

1. DO Eat Breakfast every morning.

Eat a high fibre, high protein breakfast, feel energized, crushafternoon cravings and give your metabolism a kick start!

2. DO Eat every 3 to 4 hours

Eating often during the day gives your body the nutrients it needsto feel awake, energized, satisfied (so you are not fightingcravings) and keeps your metabolism revving.

3. DO Eat a Protein with Every Meal

Protein - chicken, fish, eggs, dairy, nuts, beans - not only givesyour body the building blocks to create a faster metabolism,protein keeps you feeling full and satisfied.

4. Do Eat Produce with Every Meal

Produce - any and all fresh/frozen fruits and veggies. Eating oneor both at every meal fills your body up with super nutrients withfewer calories.

5. DO Drink Water

A commonly overlooked diet strategy. Getting fast results is morethan just what you are eating, it is also what you are drinking.Not only will water keep you hydrated on ZERO calories, but willalso crush cravings, eliminate headaches AND assist your metabolismto be running at top efficiency!

Give it a go.

Try these Diet Do's for 3 days in a row.

Give yourself and your body a chance to truly see and feel thebenefits.

Let me know how it goes!

Lardy Season

A warm hello to all

It’s almost here… the decorations are up, carols are playing and we are all dashing about…

Yip… You guessed it… tis the season to be “lardy”.

Xmas does, Xmas parties, Xmas dinners, Xmas functions…

It all adds up to the same thing = overindulging and the New Years resolution of:

“I HAVE TO LOOSE SOME WEIGHT !!!”

Fortunately for you, I have a few easy tips to help you through this “lardy” season.

ANTI LARD TIPS

1) Don’t eat it just because it’s there…

2) When you say it’s your last one, make it you last one…

3) More stuffing anyone… Rather stuff yourself with the turkey or beef…

4) “Walking in a winter wonderland”. For every face stuffing you do, make sure that you do something active, even if it’s just a relaxing walk (OUTSIDE… not to the table to get more…)

5) Easy on the Xmas “Spirits”. Tis the season to be jolly, not off your trolley…

A few easy tips.

Use it.

5 Tips to Stop Binge Eating

When I hear from clients about their problems with binge eating, I want to help. That's why I started a list of the best ways to stop binge eating.

1) Brush your teeth after every meal.

2) Keep the binge food as far away, and as inconveniently located as possible. If you have a kids, and keep some treats for them in the house, put them somewhere that you have to work to get them. Like the top shelf.

3) Go for a quick walk or mini workout of bodyweight exercises rather than a binge.

4) Eat fruit, not junk, when you just can't stop eating.

5) Try to avoid the environments where binges happen.

How to Get Flat Lower Abs

I’d be a very rich man if I had a £££ for ever time that someone told me, “My upper abs are getting lean but I still have this pouch of fat on my lower abs.”



Unfortunately, this “upper then lower” fat loss progression is typical for the majority of people. This “lower ab bulge” happens for three totally different reasons. If you are going to achieve flat lower abs, all three reasons must be addressed.



Reason 1



The first reason the lower abs are not flat is simply due to excess body fat. Most people will lose fat on the upper portion of their abs first. Only when these individuals get very lean will they lose the abdominal fat around their belly button area. This excess belly fat problem is only lost by following a well-designed fat loss plan. This plan Should include: high intensity cardio, metabolism-boosting resistance training, and proper nutrition.



Reason 2



The second reason the lower abs bulge out can be related to the position of the pelvis. If the pelvis is tilted too far anteriorly (forward) it will cause your lower back to “over arch” and push the lower part of your belly out. If you suffer from this pelvic position, your abs will bulge out, regardless of your body fat levels.



To fix this problem, you must perform corrective abdominal exercises and stretch your hip flexors. By incorporating this combination of exercises and stretches into your routine, you can rapidly re-set your pelvis and flatten your abs.



Reason 3



The third reason for lower belly distension is abdominal bloating, which can be caused by two different problems. The first is constipation. If you are constipated, be sure to increase your water intake and check you diet to see if you are getting enough dietary fiber (25-40 grams daily). If those things are already in check, consult with your physician to achieve optimal bowel functioning.



The second cause of the distention is eating foods to which you are reactive. When you eat foods that your body is sensitive to, your immune system will respond, which causes bloating in the abdominal area. If you suspect this to be your culprit, pay close attention to how you feel after eating each meal. Eliminate any foods that may cause you bloating, cramping, diarrhea or stomach discomfort.



If you are tired of failing to achieve that flat sexy stomach you desire, try this simple yet multi-faceted approach, and flatten your abs forever!

My 5 Simple Nutrition Rules

I truly believe that nutrition is the biggest, by far, component of a good fat loss program.

There's a saying in the fitness industry, "you can't out-train a bad diet", and that hold's true almost 100% of the time (and especially as you get older).

Fortunately, I also believe that good nutrition for fat loss is very simple. And here are my 5 steps to building a fast fat burning diet.

1) Find out how much you are eating now.

2) If you are not losing weight, eat less.

3) Eat fruits, vegetables, nuts, and good protein sources. Don't eat junk from a bag or a box.

4) Give yourself one treat meal per week to look forward to - not a treat day, just a treat meal.

5) Plan ahead. Prepare your meals (spend 1-2 hours on the weekend getting your meals and meal plan ready for the week). Identify obstacles and come up with solutions to avoid them.

That is it.

Very simple. Most people do pretty well on 1-3 and even 5, but mess up on number 4. I often hear how well someone did all day long, but then while making dinner they snack on upwards of 500 calories of their kid's treats, or other processed carbohydrates they have lying around the house.

The little things can add up to big time problems. So take a good long look at everything you eat.

And all of this can be avoided if you follow rule #5.

Combine my five simple nutrition rules with three short workouts per week of resistance training and interval training, and you have a very manageable fat loss plan that can fit any busy lifestyle.

Eat More Food, Lose More Fat

Some things are sadly predictable. Extra winter poundage, for instance. Or holiday binges. Or the 3 o'clock slump, which sags before you like a hammock every afternoon.

Here's a happier prediction: Eat more often and you'll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.

The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry.

Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group's first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.

Consistent eating will also keep your protein levels high, helping you build muscle. "Your body can metabolize only so much protein at one time. Protein is metabolized better when it's divided evenly.

The challenge is keeping the mini meals mini. It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals. So start eating.

10 Easy Ways to Lose Weight Without Starving

1. Always Eat a Man's Breakfast



No more Lucky Charms—you want some protein and fat. Scrambled eggs and a few sausage links will keep you fuller longer than an airy doughnut will.



2. Eat More!



We're talking three good snacks and three healthful meals. But what do you serve during the bowl game if you can't have chips and dip? Mixed nuts—especially almonds—will satisfy your craving for something crunchy while helping to build muscle.



3. Just Say No to Starches



Foods like pasta, white bread, and potatoes make you fat. If you must have pasta, make yours whole-wheat. Same goes for bread, and swap white potatoes for sweet potatoes. Just don't eat too much!



4. Lift Weights



Yes, you have to hit the gym, and no, lifting beer cans during happy hour doesn't count. The muscles you build will not only improve your performance, they'll stoke your metabolism so you burn calories long after your workout is over.



5. Think Before You Eat



Don't just stuff your face with the stale cookies left over from the holidays, eat what tastes good and what's good for you. Take your time eating; you'll stay fuller longer.



6. But Have Fun Once in a While—or Once a Week



Stifle those cravings for too long, and you'll be miserable and might fall off your new plan forever. Just splurge reasonably—two slices of pizza, not the whole thing.



7. Go Low-Carb



It's the easiest way to drop weight fast. The cravings are hard at first, but it gets easier—especially when you see the results.



8. Run Intervals



It's easier to alternate between hard and easy running instead of going for a long run—especially if you don't like running. Plus, you'll be done faster and burn more fat.



9. Never, Ever Drink Sweetened Soda



But go ahead, have a glass of wine now and then. Low-carb beer is fine, too, in moderation.



10. Don't Fear Fat



It makes you feel full, helps control your appetite, and your body needs it.

Gain a Pound of Muscle Every Week

Maybe you've had sand kicked in your face. Maybe you've lost one too many attainable women to beefier guys. Or maybe you've read so much about weight loss that actually admitting you want to gain weight is a societal taboo. Whatever the reason, you want to bulk up. Now.

But forget about your alleged high-revving metabolism. Most lean men who can't gain muscle weight are simply eating and exercising the wrong way.

Here's your fix: Follow these 10 principles to pack on as much as a pound of muscle each week.

Maximize Muscle Building

The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to "build and store new proteins faster than your body breaks down old proteins.

Eat Meat

Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats.

Eat More

In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)

A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.

Work Your Biggest Muscles

If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.

Have a Stiff Drink

A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.

Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles.

For your shake, you'll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can't stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of cheese on whole wheat bread.

But a drink is better. Liquid meals are absorbed faster. So tough it out. Drink one 30 to 60 minutes before your workout.

Lift Every Other Day

Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. Your muscles grow when you're resting, not when you're working out.

Down Carbs After Your Workout

Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. Post-workout meals with carbs increase your insulin levels, which, in turn, slows the rate of protein breakdown. Have a banana, a sports drink, a peanut-butter sandwich.

Eat Every 3 Hours

If you don't eat often enough, you can limit the rate at which your body builds new proteins. Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.

Make One Snack Ice Cream

Have a bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.

Have Some Milk Before Bed

Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up. The more diligent you are, the better results you'll get.

15 Fired-Up Foods that Burn Away Pounds

The shortcut to losing weight? Fast food. Not the kind the clown and the King try to shove down our throats, but rather, edible amphetamines-foods that act like speed for the fat-melting motor known as our metabolism. Eat these foods and you're guaranteed to burn more calories...just by sitting there and listening to yourself digest.



Only one catch: Like any good buzz, this boost is temporary. "The only way to alter your resting metabolism permanently is to gain or lose weight, or to build extra muscle," says Janet Walberg-Rankin, Ph.D., a professor of exercise physiology at Virginia Tech. But look at it this way: If you have a few of these supercharged snacks and drinks throughout the day, for enough days, you will lose weight.



And that's if you're doing nothing. Imagine if you were to stop listening to your stomach serenading you and actually begin exercising, too? The blubber-busting possibilities are endless. So grab a fork; it's time to add fuel to the fire.



Milk, Whole Grain Cereal, Oats



Secret Ingredients: Calcium, complex carbohydrates, and fiber



How they work: Complex carbohydrates and fiber pump up metabolism by keeping insulin levels low after you eat. That's good, because spikes in the production of insulin send a signal to the body that it's time to start storing fat. And in order to stockpile fat, your body has to slow down your metabolism, causing you to burn fewer calories, says Margaret McNurlan, Ph.D., a professor of nutrition and medicine at the State University of New York at Stony Brook. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels, she says.



Besides helping to keep insulin production down, eating breakfast can also help stoke your daily calorie burn. When the U.S. Navy studied the metabolisms and eating habits of a group of its personnel, it found that eating breakfast helped raise the men's metabolisms by as much as 10 percent. "By skipping meals, you slow down your metabolism and prime your body to store fat," says McNurlan.The calcium in milk is a metabolic trigger as well. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams (mg) of calcium a day lost nearly twice as much weight as dieters getting less calcium.



Jalapenos, Habaneros, Cayennes



Secret Ingredient: Capsaicin—the chemical in peppers that gives them their bite



How it works: By speeding up your heart rate.A study from the late '80s found that eating a single spicy meal can boost your metabolism by up to 25 percent, with the spike in calorie burning lasting for up to 3 hours after you finish eating. More recently, a study from Laval University in Quebec found that men who consumed coffee plus red pepper-packed snacks and meals were able to burn nearly 1,000 more calories a day than a control group.



Small snacks can also help keep your body from running out of fuel-preventing those 3 p.m. office blahs. "When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily," says Susan Roberts, Ph.D., chief of the energy-metabolism laboratory at Tufts University in Boston. That makes it easier to pack on the pounds and harder to burn them off again.



Green Tea, Coffee



Secret Ingredients: Caffeine and a chemical in the tea called EGCG



How they work: Caffeine helps speed up your heart rate. The faster your heart beats, the more calories you burn. EGCG works in a similar way, but instead of revving up your heart, it causes your brain and nervous system to run more quickly-again helping you burn more calories.



In studies, researchers found that a combination of caffeine and a 90-mg dose of EGCG taken three times a day can help you burn an extra 80 calories a day. And that's just when your body's at rest. A study conducted by the Canadian government found that soldiers who consumed caffeine in the 12 hours prior to a physical-fitness test not only were able to work out longer before becoming exhausted, but also consumed more oxygen while working out. The body's oxygen requirements are directly related to the speed of-guess what-your metabolism, so the more oxygen you use, the more calories you burn during your workout.



Lean Beef, Pork, Chicken, Turkey



Secret Ingredient: Protein



How it works: It takes more energy for your body to digest the protein in meat than it does for it to digest carbohydrates or fat, according to Doug Kalman, R.D., director of nutrition at Miami Research Associates, a nationally recognized pharmaceutical-research facility. "That means that the more protein you eat, the harder your body has to work to digest it, and the more calories you'll burn in the process," he says.



When researchers at Arizona State University compared the benefits of a high-protein diet with those of a high-carbohydrate diet, they found that people who ate a high-protein diet burned more than twice as many calories in the hours following their meal as those eating carbs. Even better, researchers in Denmark found that men who substituted protein for 20 percent of the carbs in their diets were able to boost their metabolisms, increasing the number of calories they burned each day by up to 5 percent.



Salmon, Tuna, Sardines



Secret Ingredient: Omega-3 fatty acids



How they work: By altering levels of a hormone called leptin in your body. Several recent studies suggest that leptin directly influences your metabolism, determining whether you burn calories or store them as fat.



Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat more quickly than animals with higher leptin levels. The best way to lower your leptin? Eat fish.



Mayo Clinic researchers studying the diets of two African tribes-one of which frequently ate fish and one of which didn't-found that fish eaters had leptin levels nearly five times lower than the levels found in tribes that primarily ate vegetables.



The good news, if you don't like fish: Fish-oil supplements may work just as well as the stuff with scales. French researchers found that men who replaced 6 grams of fat in their diets with 6 grams of fish oil were able to boost their metabolisms and lose an average of 2 pounds in just 12 weeks.

8 Ways to Cut Fat Without Realizing It

1. Slice Fat from Pizza

Always order your pizza with double tomato sauce and light cheese. Men who eat a lot of tomato products tend to have less prostate cancer—probably because tomatoes are a rich source of lycopene. Reducing the mozzarella by just one-third (you won't miss it) will save you 20 grams (g) of fat per pie. That's as much as in a McDonald's Quarter Pounder.

2. Order the Steak Fries

If you love french fries, always order the steak fries. Large-cut fries don't absorb as much oil as shoestring or curly fries, which lowers the fat count.

3. Juice a Stir-Fry

With a can of frozen orange-juice concentrate, you have a great way to add flavor to stir-fried chicken (or beef) and vegetables without adding fat. Just a few spoonfuls will do. (It's even better if you add some garlic.)

4. Soften Your Spread

Soften butter or margarine at room temperature or in a microwave. Chances are you'll spread your bread with one-quarter of the fat and calories you do when you put it on cold.

5. Cool Your Cans

Refrigerate canned meats, soups, gravies, and other canned foods containing fat. The fat will rise to the top and collect, so you can scrape it off.

6. Dilute Your Fruit Juice

Fruit juice is sneaky fattening—a 16-ounce bottle of cranberry-grape blend, for instance, contains about 275 calories. Dump half and store it, then refill the bottle with water. You'll barely notice the difference, and you'll be cutting half the calories.

7. Oil Your Potato

To save calories and fat, put a splash of olive oil on your baked potato instead of the usual butter or sour cream.

8. Say Goodbye to Rubbery Cheese

To prevent low-fat cheese from turning to rubber in the microwave, spritz your nachos with a quick blast of cooking spray, such as Pam, before nuking them. A similar trick involves spraying the inside of a grilled-cheese sandwich before you toss it in the frying pan. This adds just enough fat to make the cheese stay gooey and creamy as it slowly melts.

3 Ways to fire up your METABOLISM

We all blame our metabolism for that extra bit of weight we carrying. But NO MORE! Here are three ways to fire up your metabolism.

1. Add short burst resistance training sessions to your workout program.

You can do this in only 15 minutes per day, three times per week, using only bodyweight exercises and dumbbell exercises in the comfort of your own home. A recent study in a medical journal reported resistance training can boost metabolism by 10% and increase post-exercise fat burning by 100%! That’s double your fat burning from resistance training – so ignore those experts who say “only cardio burns fat”. Don’t miss out on the benefits of short burst resistance training.

2. Add short burst interval training to your workout program

Forget the slow, boring cardio. Interval training is far superior to traditional, never ending cardio sessions for boosting metabolism. The latest research from Australia showed that interval training resulted in more belly fat weight loss than long, slow cardio. In fact, the long, slow cardio group didn't lose any weight – AND this study was done in women...so it’s not just the best way for men to lose belly fat, but for women as well.
Once you finish your traditional cardio workout, your metabolism quickly returns to normal. But not for short burst interval training! Doing intervals help your body burn more calories for hours and hours after the short exercise session. You can do intervals inside with bodyweight exercises, on your favorite cardio machine, or outside in the fresh air with speed walking, hill walking, running or biking.
Resistance training and interval training are the 1-2 punch of short burst exercise that blowtorches fat off your body by increasing your metabolism.

3. Eat 6 small mini-meals each day, rather than 1-2 large meals.

One study showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and even helps you burn more calories – by boosting your metabolism.
Have a fruit or vegetable at each meal to help fill you up and maintain your mental and physical energy all day long. Avoid high-sugar snacks – as those will eventually put you to sleep for they only drain your energy.

10 Quick Tips for a Fitter Summer

Summer is here! And we all need a reminder of some useful health and fitness tips for our busy summer agenda.

1. Drink plenty of water and stay hydrated

Water cleanses the body and allows your body to function more efficiently. Make sure you are drinking about 4 pints spread out through out the day. Make sure you drink plenty before, during, and after exercise. Some sports drinks such as Lucozade have special ingredients that help replenish fluids to prevent dehydration.

2. Get outdoors

Our country is beautiful and exploring the great outdoors can be a helpful distraction to the chore of exercising. Make a list of outdoor activities that you want to participate in over the summer and schedule them!

3. Establish your support network

When trying to get into shape, it is important to have family and friends who actively support you. Many times, the people in your life can sabotage your success. This means they need to respect your goals and not offer you wrong foods, or try to pull you away from your exercise program. Explain to them how important this is to you and that you need their encouragement.

4. Follow a Training Program and Keep Records for accountability

If you really serious about your goals, it helps to establish and commit to a training plan. A program will keep you focused and allow you to set short term goals. Tracking your progress will also allow you to assess what’s working and what’s not.

5. Eat small meals frequently

Eat more frequently but in smaller portions. By eating more often, you will actually increase your metabolic rate. A higher metabolism burns more calories a day. Eat 5-6 smaller meals a day to ensure adequate nutrients to build muscle and burn fat.

6. Get creative

Too busy for fitness? Change your social and eating habits to promote healthy lifestyle changes. Instead of eating a heavy lunch, pack a lunch and go for a walk. You can sip on a protein drink or snack on fruit while enjoying a nice brisk walk to break up your stressful work day. You will feel refreshed and more invigorated for your afternoon tasks.

7. Be patient

If you took the winter off, don’t expect to reach your fitness goals in a week or two. It’s more important that you enjoy the summer while appreciating the efforts that you’re making. Focus on what you want to accomplish daily in your physical activity and the results will follow. Getting fit takes time and with commitment, you will reach your goals.

8. Breathe during exercise

When exercising, there is a proper way to breath that will allow adequate amounts of oxygen into the system and providing better endurance. For example, marathon runners will tell you that they use a rhythm when running that allows them to run longer and healthier than normal breathing.

9. Walk with a pedometer (or a dog)

If you enjoy walking and haven't exercised for a while, 10 minutes three times a day will give you 30 minutes.

Use a pedometer, and work up to at least 10,000 steps a day. Nobody starts out with 10,000 steps. Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day. Increase your steps each week.

Better yet, walk the dog, which is good for both of you and provides companionship.

10. Remember to Have Fun

Keep in mind that the summer is supposed to create some of the best memories of the year. So relax and enjoy your activity and let’s get healthy one tip at a time!

BONUS TIP. Reward yourself

Are you telling yourself that you don't deserve a reward for something you should be doing anyway -- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, honestly, how inspiring is that?

Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a video you've wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.