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If you’re on a fat loss diet plan, there may be a chance that you could come to ‘fear’ certain foods after so long. You’ve been conditioned to know which foods are ‘good’ and which foods are ‘bad’ and do everything you can to stay away from the bad ones and only eat the good ones.

The big problem with this good and bad thinking however is that it forms a negative association in your mind regarding certain foods in the diet. If you’re not careful, this could lead to eating disorders over time, which are very serious and could require extensive treatment to overcome.

Let’s take a quick look at some of the important things that you should remember that will help you maintain a more positive relationship with food while dieting. [Read more →]

Maintaining weight loss is the next challenge once you’ve reached your targeted weight.  Really, a diet is not successful unless it allows you to keep the weight off that you’ve lost for good. Otherwise, you just found a temporary fix to a long-term problem.

Many people struggle to maintain weight loss, that is why they find themselves back in the diet seat shortly after they come off their diet plan.

Fortunately, with 4 key tricks, you can succeed with maintaining your new body and enjoy all the hard work that you put in.

Keep A Tight Weight Range

The very first thing that successful maintainers do is set a narrow weight range that they will allow themselves to fluctuate between. For instance, if your goal weight is 125 pounds, you might only let yourself get up to 128 before you start taking action.

Remember, it’s far easier to shed 3 pounds of weight gained with a few simple diet modifications than it is to shed 20 that you’ve let yourself gain back.

Calorie Intake

The second thing that you might consider to help you with maintenance is to maintain a lower calorie intake during the week. This creates a mini-calorie deficit that you can then use during the weekend when you are more social and the chances of you consuming more calories are greater.

Since most people do struggle with the weekends a lot more than weekdays, this gives you some leeway for going out to social functions or just treating yourself to something that you desire.

Maintain Your Exercise Levels

Another key factor in successful weight maintenance is to stick to a regular workout program. Exercise is one of the biggest factors that helps you to lose weight and keep it off.

This will help you maintain a higher metabolic rate to prevent fat gain. Weight training builds lean muscle mass, which naturally burns more calories all day long.

Indulge Once Per Day

Finally, if you decide that you do need to treat yourself on any given day, make sure that you limit yourself to just one treat per day. If you let yourself get too out of control and are treating here and there all day long, it will add up to weight gain.

If you’re craving chocolate, have a small piece, enjoy it, and then put the box away. A 100 calorie treat really won’t have much influence on your weight but six or seven of them will. Remember that and you’ll keep yourself in check.

If you’re overweight, you may be more concern about your outward appearance as this is what you we see on a day to day basis. It’s important not to overlook the health risks of being overweight.

What are Overweight Health Risks?

Being overweight can have adverse effects on your self-esteem, confidence and mental outlook. Overweight people often have low self-esteem. This can lead to a variety of psychological conditions such as anxiety and depression.

(Photo: Tobyotter)

Being overweight also increases the risks of health problems such as:

• high blood pressure
• coronary heart disease
• type 2 diabetes development
• stroke
• gallbladder disease
• osteoarthritis
• breathing problems
• difficulty sleeping
• cancer of the breast and colon

Many of these health risks could potentially become life threatening, so hopefully this makes you sit up and think very seriously about what could be at stake for not taking action.

What You Can Do Right Now

1. Get at least 30-minute of exercise, 5 days a week, to lose excess weight and eliminate or reduce some of the overweight health risks mentioned above.

2. Eat a healthy and balanced diet.

3. Supplement with a fat burner such as Phen375 to speed up fat loss and control your appetite.

By combining regular exercise, healthy diet and a fat loss supplement, you can lose weight and achieve an optimal health.

Do you suffer from hunger while on a fat loss diet? If so, you are not alone. Hunger is one of the reasons most people fail to stick to a diet plan when trying to lose weight.

You probably find yourself giving in to hunger or cravings despite a strong will power. The key to successful weight loss is knowing how to beat hunger rather than resisting it.

Here are 3 simple tips to beat hunger and keep it at bay…

1. Get enough sleep

When you are lacking in sleep, you tend to feel hungry and crave for sugary foods and simple carbs. Insufficient sleep has negative effects on 3 hormones in the body. It:
- increases cortisol secretion
- increases ghrelin secretion
- decreases leptin secretion

These hormonal changes result in increased hunger and appetite for high calorie foods.

2. Stay hydrated

Thirst can be mistaken for hunger. Drink at least 8 glasses (8-ounce) of water a day. You will need to increase your water intake if you exercise, live in hot and humid climate or have diarrhea.

Limit your intake of coffee and alcohol as they are diuretics that increase urination.

3. Fiber

(Photo: megan.chromik)

High fiber foods are bulky and filling. They take longer to chew and digest, which keep you satiated. Good sources of high fiber foods are fruits, vegetables, beans and whole grains.

A great way to beat hunger is to have a high fiber food with every meal. It fills you up quickly and curbs your appetite.

If you still need extra help, taking an appetite suppressant such as Phen375 can reduce hunger and make it easier to maintain healthy food choices.