Rebecca Oliver

Easy Ways to Cut Calories Every Day

If your goal is to lose weight rapidly, then it’s crucial to control your calories. The success of your weight loss journey depends on your ability to cut calories on a daily basis. Luckily, it’s not difficult to cut calories from your daily meals!

Try these easy strategies to cut calories, one meal at a time:

1. Avoid high-calorie salad dressings and toppings. Salad dressings and extra toppings can add 200 or more calories to your meal!

2. Watch your coffee additions. Similar to salads, your coffee can have hidden calories in it. Do you add creamer, whipped cream, or other toppings to your coffee?

3. Limit cocktails. Alcohol has a high number of calories, and juices or other additives can make it even higher. You don’t want these empty calories if you’re trying to lose weight fast!

4. Consider miniature desserts. It’s hard to avoid craving sweets when you’re on a diet. Luckily, miniature desserts can let you indulge in the sweetness without a high number of calories. Naturally, it’s important to eat them in moderation.

5. Count your servings before you eat. It’s important to read labels on products and be aware of the serving size.

6. Beware of too much pasta. Pasta can be part of a healthy diet, but if it’s part of every meal, then the calories add up quickly.

7. Be careful with healthy snacks. Healthy treats can still be loaded with calories. It’s important to remember that even healthy foods need to be eaten in moderation.

8. Skip the clean plate club. Your parents may have taught you that it’s healthy to be part of the clean plate club and eat everything in front of you. However, if you’re on a diet, you don’t have to eat your entire plate of food.

You can lose weight and have a healthier diet by watching your calories. Cutting calories doesn’t have to be a difficult or annoying process. Eliminate the highest-calorie culprits and enjoy most items in moderation and you’ll see the pounds start to disappear.

Is Red Meat Good For Losing Belly Fat?

When you’re dealing with stubborn belly fat one of the first things you are likely to change is your diet.

You’ll probably start out by reducing the number of carbs you consume as well as the amount of processed foods that contain hidden calories.

Lean cuts of red meat can also be a great source of protein.

Protein is a fantastic tool to keep you feeling full longer. Choosing the right cuts of meat when you are adding red meats to your diet is important.

If you want to increase your protein intake, you’ll want to purchase cuts that are lean (especially if your priority while dieting
is maintaining a high protein intake). A further concern when you are shopping for lean red meat cuts is the overall serving size.

If you’ve ever heard that red meat is a reason behind weight gain it can usually be attributed to the amount of red meat someone is eating.

To make sure that you are getting the right serving size you can either ‘eyeball’ it or weigh it on a food scale. Serving size of
red meat is about the same size as a deck of playing cards.

Your next step involves how you are going to cook your lean red meat.

Some of the leanest methods of cooking red meat (ones that are best for your waistline) are oven-roasting or grilling. You can cook using butter, olive oil or seed/nut oil. However, be aware that even a tablespoon of these can easily add 100+ calories to a meal.

These ingredients add great flavor but so will spices. Choose your meats wisely and cook them with calories in mind!

High protein, whole food, and nutrient dense diets can be great for kicking that stubborn belly fat to the curb.

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5 Body Image Lessons from Fitness Experts

Fitness experts see a variety of body image issues in their classes and gyms every day. They have important lessons about how people perceive their own bodies and the bodies of others.

The way you view your body is important for overall health and fitness.

Use these strategies to develop a positive body image and gain the advantage of stronger mental and physical health:

Strategy #1: Understand why body image matters. How do you feel after you look in the mirror? Do you love your body, or are you constantly searching for new flaws?

=> It’s easy to become preoccupied with external appearances. Do you see every flaw and feel imperfect? Do you worry about how others perceive you? Your mind forms your opinions of body images.

=> Body image issues are tied to self-esteem and confidence. They’re also part of overall emotional health, so unhealthy opinions can have a strong negative impact on your life.

Strategy #2: Challenge stereotypes. Fitness experts see a huge variety of body shapes and sizes. The human body is not restricted to a specific mold. Everyone isn’t the same height or weight. Accepting this variety will help you to challenge stereotypes related to body image.

=> It’s important to understand that one body type isn’t the correct way to exist. There is no ideal weight, height, or shape on the planet. The universe has created a variety of shapes and sizes for a reason. Diversity makes things more fun and avoids boredom.

=> It’s also crucial to understand that exercise doesn’t produce the same results in each person. One person may lose weight faster, and another may gain muscle slower.

=> The stereotype of a stick-thin model or muscular man has to change. Fitness experts recommend avoiding these stereotypes and focusing on your own body. What do you think is your ideal shape?

Strategy #3: Find positive role models. A good role model can help guide you to better health.

=> Your fitness instructor could make a good role model, but there are also other options. Do you watch in awe as 90-year old women exercise in the park? Do you admire your disabled neighbor for still finding a way to stay in shape?

=> Positive role models don’t have to come out of magazines, television shows, or gyms. They can be normal people who stay in shape and love their bodies. They don’t have to be triathletes to inspire you.

=> A positive role model can help you to see how a good body image can help make life better.

Strategy #4: Focus on healthy eating. A negative body image can lead to eating disorders and other concerns. Fitness experts report seeing these issues often in their classes.

=> Obsessive calorie counting and worrying can be a serious issue. In addition, they see punishments for messing up a diet or eating something sweet. All of these issues are linked to a poor body image.

=> With healthy eating, flexibility is at the heart of the meal plans.

=> Experts recommend consulting dieticians and nutritionists to work on eating disorders.

=> It’s important to allow yourself to have cheat days or cheat foods, so your body isn’t constantly craving certain foods. Eating these items in moderation can help you stick to a healthy diet.

Strategy #5: Avoid judging others. The judgment you pass on others often transfers to yourself.

=> Instead of criticizing others, focus on positive aspects of their body. This will help you see positive points in your own body image.

A positive body image is essential to overall health. If your body image is suffering, then consider these tips from the fitness experts.

My body is at the perfect weight

My body’s ability to seek out the perfect weight amazes me. I trust my body to find and maintain the best bodyweight for me.

I love to eat healthy foods. By eating well, I give my body the nutrients it requires to keep me healthy. Eating in a healthy manner is one way I support a healthy bodyweight.

There is a limit to what my body can do on its own. I must do my part, too.

I enjoy exercising. I do cardiovascular exercise that keeps my heart and lungs healthy. I also do resistance training on a regular basis. My tissues are strong and supple. Both types of exercise give my body a greater ability to find and maintain a healthy weight.

My body can only maintain the perfect weight when I eat properly and exercise moderately. I have a role to play and I do my best each day.

I can feel my body gravitating toward the best weight for me. There are times I am either a little too heavy or a little too light. My body easily corrects for these situations. In a short time, I am back to a healthy weight.

Today, I allow myself to move toward a healthy weight. I focus on my diet and exercise. This gives my body what it needs to regulate my bodyweight. My body is at the perfect weight.

Self-Reflection Questions:

1. What can I do to eat in a healthier manner?
2. Am I getting enough exercise to maintain a healthy weight?
3. When was the last time I was at my ideal bodyweight?

14 Habits to Live a Wonderful Life 💖

Positive habits are powerful tools. They allow you to accomplish meaningful tasks with little thought or motivation required. With the right set of habits, you can accomplish nearly anything and be on autopilot much of the time.

Those people that put forth herculean effort are admired by our society. We love the runner that crawls the last mile of a marathon. However, a surer path to success is to do the necessary things each and every day. A little each day adds up to a lot.

See how your habits influence the quality of your life:

1. Save money. Financial challenges are among the most common stressors in our society. A tendency to save, rather than spend, can prevent a lot of anxiety. Imagine how much easier your life could be if you always had enough money in the bank.

2. Exercise. You’re stuck with the body you were born with. It only makes sense to take good care of it. Thirty minutes of exercise each day will boost your health and make you feel better.

3. Get enough sleep but wake up early. Only you know exactly how much sleep you need, but it’s probably more than you’re getting on a regular basis. It’s also important to start your day early and get off to a good start. This might seem contradictory, but it simply means that you need to go to bed earlier.

4. Drink more water. Your body is composed primarily of water. Drinking plenty of water each day makes good sense.

5. Meditate. Meditation has survived for thousands of years and has never been more popular. It contributes positively to both your mental and physical health. A daily meditation practice can reduce stress and bring you peace and serenity.

6. Be choosy about the people you allow into your life. People have the power to elevate your life or to destroy it. Choose wisely.

7. Be choosy about the activities you allow into your life. Spending your time on activities that matter to you brings greater meaning and fulfillment into your everyday life.

8. Follow the 80/20 rule. Some actions are a lot more effective than others. Determine which actions produce the most positive results in your life and focus your efforts on doing more of those and less of the ones that don’t add to your life.

9. Have a healthy breakfast. If you get up early and have a healthy breakfast, you’re already ahead of most of the population. A good morning gives the best opportunity to have a good day.

10. Know your priorities for the day. Hit the ground running by knowing exactly what you need to accomplish for the day. You’ll get more done and have to make fewer decisions during the day.

11. Review your goals. Keep your mind focused on your goals by reviewing them for a few minutes each day.

12. Spend time in nature. Take a walk in the woods. Sit in the park and breathe some fresh air. Ride your bike down a country road. Get away from people and spend some time with the plants, trees, and animals.

13. Be grateful. Practicing gratitude each day can help to prevent stress and depression. Reminding yourself that there are good things in your life brings your focus onto what’s great about your life - and attracts more of the same.

14. Have a morning routine. An established morning routine can save time and get your day off to a strong start.

Take a few minutes and consider your goals and current challenges. What are a few habits that would be very helpful to have? Ask yourself what would happen if you engaged in those habits regularly.

It’s easy to see how much influence positive, effective habits can have on your life. Choose habits that support your dreams and you’ll live the life you desire.

How to Support a Friend Who’s Struggling with Weight Issues

It’s a good bet you’re close to someone who’s struggling with weight issues. One-third of adults in the United States are overweight. Your friends that are going through these difficulties may want to open up and talk about their weight challenges with you. Will you be ready to listen and support your friend?

Practice these strategies whenever your friend discusses their weight issues:

Strategy #1: Avoid getting drawn into their pain and hurt. Becoming inundated with your own emotional feelings about your friend’s situation will prevent you from being there to provide support to them. Keep your own feelings separate from theirs.

Strategy #2: Listen well. We all want someone to listen and acknowledge our thoughts and feelings. If your friend talks about weight struggles with you, listening quietly is an effective approach.
=> Show you’re listening by maintaining eye contact as they’re speaking, leaning forward, and saying things, like, “Uh-huh” or “I see what you mean.”

Strategy #3: Answer questions honestly, without being hurtful. If your friend poses a question regarding their weight, make your response genuine and supportive.
=> For example, let’s say your friend says something like, “I look so fat in these pants. What do you think?” You could respond by saying “It sounds like you’d rather wear a different style of pants.” Then you could share some suggestions or offer to go shopping with them.
=> If you know of clothing they feel particularly confident in, mention it. “You seemed to really like those navy pants that you wore yesterday.”

Strategy #4: Remind yourself of the biggest struggle you’ve ever had. Since we’ve all experienced one type of difficulty or another, thinking of your own prior challenges can help. You can relate to your friend and determine what they’ll need from you.
=> What did you desire at a particularly trying time? Was it just someone to hang out with?
=> Increase your understanding of your friend’s weight struggles by harking back to your own prior disappointment.

Strategy #5: Celebrate small successes. When your friend announces they lost four pounds, make an effort to celebrate it. Say something supportive like, “Good for you! That’s a fantastic effort for the week!”

Strategy #6: Be willing to take part in adventuresome physical activities. If your friend says they would like to try wall-climbing, volunteer to go with them. Or if they mention the weather’s nice and they’d like to go hiking at a nearby national park, join them.
=> Taking advantage of such opportunities opens the door to healthy ways to exercise for both of you and increases your friend’s self-awareness regarding their physical condition.

Strategy #7: Avoid responses that could be misinterpreted by your friend. Sometimes innocent comments about someone’s appearance can be misconstrued or overreacted to, especially if a person is hypersensitive about their weight issues. Avoid saying or doing the following things with a friend who’s overweight:
=> Opening a conversation by stating, “I’m concerned about your weight.” Although your intentions may be good, know that your friend may not appreciate this line of conversation. Besides, there’s no scientific evidence that indicates an “intervention” is helpful when the “substance” of choice is food.
=> Asking, “Have you ever thought about losing weight?” Of course, they’ve thought about it. But, for whatever reason, they just haven’t been successful in their plan.
=> Making statements like, “Let’s both start watching what we eat” or “I could stand to lose a few pounds.” Particularly if your weight isn’t excessive, suggesting that you need to lose weight too can be irritating and come across as mocking.
=> Trying to control what your friend eats through decision-making. For example, you may pick a restaurant that only makes vegetarian food or serves small helpings. Your friend will likely notice these efforts and could feel insulted or marginalized.
=> Reminding them that they’re on a diet. Even though your friend may have announced their diet, it’s probably best that you avoid trying to control the situation with reminders.

You can be there to emotionally support a friend that’s overweight. Put these methods into action and your friend will appreciate your efforts.

Affirmation: I enjoy healthy weight loss

My weight loss is occurring at a healthy and consistent pace through dietary and lifestyle changes. Every pound I shave off my body is gone forever because I have a plan to not only take the weight off, but to keep it off.

I am taking weight loss one pound at a time in order to make permanent changes to my lifestyle. More than simply decreasing a number, I am interested in transforming my habits for a better life.

Driving my desire for weight loss is a sincere love and respect for myself. I value the gift of life I have been given by my Creator and I am ready to live my best life. By getting in shape, I increase my energy and activity level, thus getting more out of life.

Losing weight is about me becoming a healthier person, rather than pleasing others. I lose weight because I want to be in good physical shape, not because I want others to accept me.

Because I love myself, I am cautious about the methods I use for weight loss. I stay away from fad diets, starving, and other unhealthy weight loss methods. I consult my physician regularly to discuss my weight loss progress.

Losing weight is easy for me when I have fun. This is why I choose entertaining methods for weight loss. I stay active by attending classes that are upbeat and easy to follow. I eat healthy by trying out recipes that are as tasty as they are high in nutritional value.

Today, I choose to evaluate my weight loss plan to ensure it is safe and fun for me to follow. I make permanent changes to my eating habits and activity level to enjoy long-term benefits.

Self-Reflection Questions:

1. What delicious new recipe can I try this week?
2. Why is it best to lose weight at a slow and steady pace?
3. How can I make my weight loss plan more enjoyable?

4 Strategies for Developing an Appreciation for Exercise

Do you truly enjoy exercising? Or does it seem more like a chore? If the thought of putting your body through strenuous drills is keeping you from working out, then it's time to switch things up.

With some willpower and focus, you can jumpstart your new relationship with exercise today!

Exercise is a necessity in order to maintain good health. Now you just need to find a way to make it more enjoyable! You can learn to develop an appreciation for exercise if you take the time to incorporate activities you enjoy.

Try these strategies to help change your mind-set about exercise:

Strategy #1: Find a sport you love. One of the simplest ways to ensure you get a great workout is to choose something you enjoy doing. That could mean identifying a sport that you've played leisurely or trying out a new activity. Remember you burn calories through movement, so you're really not restricted to time in the gym!
=> Racquet sports are excellent calorie burners! Consider tennis if you have a partner or choose squash if you're working out on your own.
=> Swimming is extremely effective at building strength and endurance. If you're looking for structure, try a water aerobics class. Otherwise, swim in a pool on hot summer days!

Strategy #2: Reward yourself after completing a challenge. Before you start working out, set goals for yourself with accompanying rewards.
=> Knowing that there's something enticing waiting for you at the end of an exercise session can motivate you to get through it.
=>Pamper yourself with manicures, pedicures, facials, or massages after you've made it through a grueling workout or reached a specific fitness goal. Taking a day off from the gym is also a great reward.

Strategy #3: Incorporate a favorite pastime into your workouts. Focusing on something enjoyable while exercising can be a welcome distraction from the physical challenges. Then you’re done before you know it!
=> When walking on the treadmill, plug in your earphones and blast your favorite tunes on your iPod or MP3 player. Listening to music is a great diversion that can also be very energizing.
=> Bring a book to read during that first 30 minutes on the spinning bike. This will keep the muscle burn from feeling so intense. A great suspense novel could be the perfect choice so that you're completely engaged.

Strategy #4: Focus on your health. The easiest way to develop an appreciation for exercise is to consider the benefits to your overall health. Keep in mind that exercise helps maintain healthy vitals. On the other hand, limited exercise can result in developing ill health.
=> Are you genetically prone to high cholesterol or hypertension? Check your family history to find out. Remaining active will keep your risks minimal or non-existent.
=> Note how you're feeling when exercise is a regular part of your daily life. You'll find that you're more energetic and your mind is sharper.

Take a shot at these strategies and you'll see that in no time, exercise will be more like an enjoyable part of your day and less like an undesirable imposition. Even when it's difficult, give your body the treatment it deserves.