What Is Daily Progress Diary?
The Daily Progress Diary is your key tool to getting to your target weight.
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Sometimes you can lose faith that you havn't reached your goal, but by keeping a diary you can see what you've been eating, what exercises you have followed and what products you have taken.
This attention to detail will allow you to see where you can make improvements. But more importantly, will allow you to see the success you have made so far.
Features
- Keep track of your weight
- See what you eat day to day
- Learn from your mistakes and improve
- See your target get nearer every day!!
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Remember when we talked about metabolism? It gets revved up when you exercise. Exercise will not only help you burn off fat and promote weight loss, it will also make you feel more energized and emotionally healthy as well. If you think that you can just diet yourself thin, think again. You need to exercise in order to lose weight.
It is also important the type of exercise that you do. You need to do cardiovascular exercises in order to lose weight. Cardiovascular exercises get your heart pumping and your metabolism going. They are exercises such as the following:
- Running
- Speed walking
- Jogging
- Elliptical training
- Stair stepping
- Rowing
- Jumping
- Dancing
All of these get your heart rate climbing and help you burn off calories. While toning and yoga exercises are a good way to relax, cardiovascular exercises are a good way to get energy and burn fat. This is the reason that you need to do them as early in the day as possible.
You should set your alarm for 15 minutes earlier than usual and make it a point to exercise in the morning. You do not have to buy expensive gym equipment for your home. You do not have to buy into a gym membership, although this is not a bad idea. You just have to get your heart going in the morning by exercising and raising your metabolism. When you combine cardiovascular exercises with protein in the morning, you are setting your metabolism up to burn off calories during the day. By simply adding 15 minutes of exercises in the morning, you will be able to easily take off 10 pounds in 10 days.
When you first start out exercising, you can start out slow. Never over exert yourself or get to the point where you feel ill. If you get dizzy from exercise or feel pain, stop. You may want to start out by brisk walking or even lightly jogging in place in the morning. Any little bit of exercise that you can do that you do not normally do will help you lose weight by boosting your metabolism.
Do not think that you will get tired from exercise. Just the opposite. You will have more energy by exercising than by not exercising. This is why you should not do cardiovascular exercises in the evening before you go to bed.
If you cannot manage to do cardiovascular exercise when you get up in the morning, you should do it when you get home at night. You should wait at least 20 minutes after eating to exercise and never do it right before you go to bed. If you are looking for a way to unwind during the evening and also tone your muscles, giving you a better shape, you can do Pilates. These are stretching exercises that can help your body get into shape while relaxing you at the same time. Yoga exercises are also good for exercising before bed.
Running in place is a good way to get your heart pumping in the morning and does not require that you buy any equipment or spend money at a health club. You can run in place right as soon as you get out of bed in the morning and then jump up and down to get your heart going. The more exercise you do, the easier it will be. You will find that every day, this gets a little bit easier and you have more energy. Once you get into an exercise routine, it is like an addiction. The more you exercise, the easier it gets and the more fit you become. As you start to see results, you will want to exercise even more.
Exercise not only helps you lose weight, it also promotes toning of the body. As you lose fat, you need to do something about the skin. You do not want it to sag, so by exercising, you can tone your muscles and tighten your skin.
You will also feel healthier mentally when you exercise. Many people who need to lose weight grow depressed. Some people actually are depressed which is the reason that they are overweight - they eat out of a source of comfort. Exercise actually boosts the serotonin in the brain and makes you feel better. Taking a brisk walk will help you feel happier. This is compared to the effects of an antidepressant.
Do not attempt to lose weight without exercise. You do not have to do a great deal, just 15 minutes a day will be enough to make an impact on your weight loss. If you combine the above recommendations for food and drink with 15 minutes of exercise in one day, you will be able to easily lose 10 pounds in 10 days.
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After her fourth cocktail, she said that she was drinking more than she was used to. Apparently, she drank a few cocktails at night, every night. In fact, everyone in the entire department knew that this woman liked to drink but me. This was why she was not losing weight.
When you are dieting to try to lose weight, you often concentrate on the foods that you are eating. This is good - you need to watch what you eat when you are trying to lose weight. But you also need to watch what you drink.
Whenever I wanted to lose five pounds in a week without really putting myself out, I skipped the cream and sugar in my coffee. This simple thing allowed me to lose weight. I did not put that much sugar in my coffee nor cream. But I realized that sugar is really an enemy of those who are trying to lose weight.
Alcohol is filled with sugar. People think that they can have wine and get away with drinking and still lose weight. While red wine may be good for you in some capacity, it is not good for you when you are trying to lose weight. No alcohol is good for you - it all contains sugar. Some of it contains more sugar than others. Mixed drinks, such as cocktails, usually contain the most sugar. Beer is high in sugar. White wine is high in sugar. The lowest sugar content that you can get in alcohol is from a very dry, red wine. But you should still avoid that when you are trying to lose weight.
Soda is off limits. It is nothing more than liquid candy. Even diet soda is bad for you and will not promote weight loss, but rather weight gain. The carbonation in the soda leads to addition weight and hampers weight loss efforts. You should not drink soda or diet soda when you are trying to lose weight.
Milk is high in fat and should be off limits. Juices, while some of them being good for you, are high in sugar and are off limits when you are dieting to lose weight. You should watch juices anyway as many of them contain very little fruit juice and a whole lot of sugar.
Energy drinks and sports drinks are also high in sugar content and need to be avoided when you are trying to lose weight. You should not be drinking anything but water and perhaps black coffee and tea, when you are seeking a way to lose weight.
It is just as important to watch what you drink as what you eat when you are dieting. You may be consuming hundreds of calories a day with what you drink. The reason my colleague at work could not lose weight was because she was consuming more than the calorie content that her body needed through her alcohol intake. She was never going to lose the weight as long as she continued to drink.
For some people, a simple switch to water from their every day drinks can make all the difference in the world when it comes to weight loss. I knew a woman who was a heavy cola drinker who switched to water and claimed to have lost 30 pounds in a month just from making this simple lifestyle change.
If you want to lose weight, you need to not only watch what you eat, but also watch what you drink. Water, unsweetened coffee and unsweetened tea have no calories. Drink these only and stay away from so-called diet drinks as they will prohibit your weight loss efforts.
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A friend of mine explained to me that not only is the starvation diet a dangerous way to diet, but it is also ineffective. The starvation diet is just what it sounds like - not eating. Or eating a piece of bread all day long. Naturally, this is not healthy for you, but people do it anyway. The reason people use the starvation diet is because they are desperate to lose weight and feel that by consuming no calories, they will take the pounds off.
You can lose weight, naturally, by starving. But it will take you a long time. On top of that, you will be unhealthy and feel sick. You will feel weak and tired all the time. You may faint. A woman in a town a few miles away killed a child on a bicycle because she fainted at the wheel of her car after going on a starvation diet.
When I used to starve myself, I would be able to take off five pounds right away. However, this is normal in weight loss. This is water weight and will come off no matter what type of diet you try. Then I would get frustrated because I wasn’t able to take off any more weight. This was because my metabolism had shut down, only I didn’t know this until years later.
In order to burn off the fat on your body, you need to have a healthy metabolism. Your metabolism is what burns off the calories. In order for your metabolism to work properly, it needs fuel. It is just like a machine, without fuel, it shuts down. Just like your car does not run without gasoline, your metabolism does not run without food.
What happens when your metabolism shuts down?
When your metabolism shuts down, your body goes into “starvation mode.” Your body is smart - a lot smarter than you think. When the body senses that it is not getting fuel, it starts to shut down, just like a machine. That means that everything starts to shut down, including your immune system.
You do not burn off calories when your metabolism shuts down. You end up staying at a stalemate when it comes to weight loss. You also find that your immune system shuts down. This is why I used to always feel sick when I tried to starve myself thin.
Starvation diets do not work and are very unhealthy. While you can get past starvation mode and eventually start to lose weight, you will be doing so at great risk to your health. Often, this type of thinking and dieting method leads to anorexia, a condition that causes someone to have a distorted view of their body and feel that if they eat anything, they will become fat. This is a psychological disorder that can occur when someone feels in control, perhaps for the first time, of their weight. It will lead to a complete shut down of the organs and death.
There is another reason that starvation diets do not work. After a while, when your body is crying out for food, you will start to feel as though you are very weak and will most likely give in to temptation. You will probably gorge yourself on something that is not good for you. Then you might try to starve again. This is known as binge eating and often results in just the opposite effect. You actually gain the weight that you lost and then some. On top of that, you are taking chances with your health in this manner.
You can lose weight in 10 days. You do not have to starve yourself to do it. In fact, if you starve yourself, you will not lose the 10 pounds, but probably about five pounds. Then you will feel sick and weak and most likely, get disgusted with the entire thing and eat, gaining the weight that you lost back and then some.
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The way that body cleansers, or detoxifiers as they are also called, work is to cause you to drink a solution and then follow it with two large glasses of water. You can get the same effect by drinking a glass of green tea and then following it with two glasses of water. You will be going to the bathroom repeatedly and flushing out your system.
Flushing out your system is good for weight loss, but you do not want to overdo it, and you certainly do not want to spend a lot of money on water. If you are interested in this form of weight loss, you can use a detoxifier once every few days that you make yourself. You can add herbal ingredients such as lemon pepper to water and drink it down. But green tea is much more pleasant.
There is such a thing as drinking too much water. You do not want to overload your system with water on a regular basis as it is bad for the kidneys. You should drink 6 to 8 glasses of green tea or water a day to lose weight or maintain weight loss. Drinking too much water can be very trying on the kidneys.
Just like diet pills, body cleansers are sold to the public as the magic way to lose weight without trying. Many of these cleansers are sold to supposedly detoxify the body against toxins and also drugs that you may be taking. You can get the same detoxification from drinking unsweetened liquids and water.
While it can be frustrating when you are trying to lose weight and you may want to reach out to something that will allow you to do this easier, you are wasting your money and your time by purchasing weight loss body cleansing products. Again, there is no “magic” way to lose weight. Taking off 10 pounds will take you 10 days if you follow this healthy regime. It will work and what is more, you will feel healthier. The only thing that will be heavier on you will be your pockets from the money that you saved from falling prey to products that are designed for those with more money than sense.
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There are many diet pills on the market. They make all sorts of promises, most often being that you can eat whatever you want and lose weight magically by consuming these pills. Such diet pills have been sold for years and most of them, throughout the years, have been banned in the United States after people died or became seriously ill after taking them.
Often, diet pills are nothing more than stimulants. Over the counter diet pills are usually caffeine tablets. They can cause a rapid heart beat and even lead to more serious consequences for those who take them. There are the fat blocking diet pills that were very popular a few years ago. Most of them have now been banned. In fact, it does not usually take but a few years from the time that a diet pill is introduced as the wonder cure for obesity to the market and the time that it is banned because it causes liver disease or cancer.
You can lose weight without having to take any diet pills. I never took any diet pills when I wanted to lose weight because I knew people who did and had problems from taking them. Taking diet pills is similar to taking cocaine to lose weight. You are actually sacrificing your health in order to try to be thinner.
Why do you want to lose weight? There are two good reasons for losing weight. The first and foremost should be that it is healthier not to be overweight. Obesity can lead to many health problems, especially heart disease and diabetes. So it is naturally healthier to maintain a good weight.
The second reason is that you want to look good. But you also want to look healthy. You want to take off weight in a healthy way that will make your body feel stronger and healthier and also increase your self esteem. When you take off 10 pounds in 10 days, you will feel very much empowered and in control of your body, even if you have more weight to use.
But you never want to compromise your health if you want to lose weight. The truth of the matter is that there is no “magic pill” that can cause you to lose weight. Many of the diet pills do not work and are just a way to cheat you out of money. Many are simply caffeine tablets that will give you a very unpleasant sensation of a racing heart (imagine having 6 cups of coffee at once - that is how you feel when you take over the counter diet pills). Some of them are downright dangerous and are still being marketed online, although they are banned in the United States and in other countries.
Of course, some of the diet pills are just laxatives. While it is important to move your bowels daily in order to lose weight and keep it down, laxatives can overwork your digestive tract. If you need laxatives, then take them as directed. But never use laxatives or laxatives disguised as diet pills, to lose weight.
Those who market diet pills do so to a desperate public. People who are desperate to lose weight will want to believe that they can lose weight magically without having to sacrifice anything that they are currently doing.
The manufacturers of these pills will tell people anything that they want to hear, including that the pills are made from herbal ingredients and that the pharmaceutical companies have a big conspiracy going with the FDA to keep them out of the country. This is not true. If drugs are banned by the FDA, then that makes them pretty bad. Especially when you consider the side effects of many of the drugs approved by the FDA.
Save your money and your health and stay away from any pills that promise you results that seem too good to be true. Some advertisements for these pills promise to let you lose 10 pounds in 3 days. This is very unhealthy. You can lose 10 pounds in 10 days easily by following the healthy plans outlined in this book (which is a pound a day) but losing 10 pounds in 3 days would be a dramatic weight loss (if it worked) and unhealthy.
On top of that, chances are that you would not keep the weight off at all. If you follow the examples in this book, you will not only lose those 10 pounds that you want to lose, but you will keep them off.
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There has been a lot of talk about green tea and how it can work for diets. Does green tea work to help you lose weight? Yes. As long as it is home brewed, unsweetened green tea. If you think that you can drink gallons of sweetened green tea and lose weight, think again.
Green tea has health benefits that are not found in black tea. In general, tea is a drink that is good for you. There are hundreds of different teas and many different flavored green teas. You can have green tea either caffeinated of de-caffeinated. This acts as a diuretic and will cleanse out the system. I drink green tea all day long and have managed to maintain my weight after losing the weight I wanted to lose while going back to my regular diet.
While water works well as a diuretic, green tea is more stimulating. Speaking from someone who has tried both, green tea works better when it comes to dropping the pounds than just drinking plain water. I drink de-caffeinated green tea that I brew myself. You do end up visiting the bathroom often when you drink tea or water all day long, but you also manage to cleanse out your system and keep off the weight.
You should look for green tea in bags or loose that you can brew at home. One of the nicest aspects about green tea is that you can drink it hot or cold. It is easy to make iced green tea even without a tea maker. You just need to have tea bags, a container and boiling water. Put the tea bags into the container, add the boiling water and let it brew for about five minutes. Then fill up the rest of the container with cold water and remove the tea bags. Refrigerate it and you will have iced tea that you can drink all day long.
You can find flavors of green tea in the grocery store that do not contain any calories. Natural green tea, however, works the best. You should not add sugar to the tea as this will defeat the purpose in drinking it.
If you do not like the taste of green tea unsweetened, then drink water. You will find that you take off your water weight, which is usually about five pounds, right away by drinking plenty of green tea or water throughout the day. Not only will it help you lose weight, it also keeps you filled up. You tend to want to eat less when you drink unsweetened drinks all day long. To the contrary, sweetened drinks, even those that are made with artificial sweeteners, make you want to eat more.
Stay away from canned green teas or those that are sold in the stores that are already brewed. They will not allow you to lose weight but can also contribute to you gaining weight. You can also make “sun tea” by putting tea bags into cold water and putting the container by the sunlight. It will brew naturally throughout the day and the taste is often better than if you make it with boiling water.
There are diet green teas that are on the market that are supposed to let you lose more weight. These diet teas are usually heavily concentrated in caffeine. You can get the best effects, without the jitters that you get from taking in too much caffeine, by drinking regular green tea.
If you drink caffeinated green tea, switch to decaffeinated green tea as the day wears on so that you will not be kept awake by the effects of the caffeine. You may want to switch your morning drink from coffee to green tea so that you can get a head start on the day. Although both contain caffeine, the caffeine in coffee is more potent than that in the green tea and less of a diuretic.
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