The 6 Weight-Loss Tips That Science Actually Knows Work

Some of the weight loss articles out there these days are getting a little nutty. New scientific studies that shed light on how metabolism works are wonderful and valuable in their own right, but when findings get morphed into magical new “tips” for losing weight, something’s amiss. Some recent pieces in prestigious journals, which have sought to dispel the myths of weight loss and of the individual diets themselves, suggest that the medical community is also getting tired of the hype and the unfounded assumptions that permeate the public discussion.

When it comes down to it, the things we know to be true about weight loss are relatively simple, and certainly few. They’re also extremely effective when actually carried out. So, from the researchers who have studied this stuff for decades, here’s pretty much everything we know about weight loss today, whittled down to six points about how the body actually gains, loses, and maintains its weight.

1. Dieting trumps exercising

We hear a lot that a little exercise is the key to weight loss – that taking the stairs instead of the elevator will make a difference, for instance. But in fact it’s much more efficient to cut calories, says Samuel Klein, MD at Washington University’s School of Medicine. “Decreasing food intake is much more effective than increasing physical activity to achieve weight loss. If you want to achieve a 300 kcal energy deficit you can run in the park for 3 miles or not eat 2 ounces of potato chips.” It’s as simple as that. Some studies have borne out this dichotomy, pitting exercise against diet and finding that participants tend to lose more weight by dieting alone than by exercise alone. Of course, both together would be even better.


The problem is that when you rely on exercise alone, it often backfires, for a couple of reasons. This is partly because of exercise’s effects on the hunger and appetite hormones, which make you feel noticeably hungrier after exercise. “If you walk briskly for an hour and burn 400 kcal,” says Klein, “and then have a beer and a slice of pizza afterwards because the exercise made you feel hungry…you will eat more calories than you have burned.” It may not always be beer and pizza, but people do tend to naturally compensate for the calories they expend.

“This is an adaptive system,” adds David Allison, PhD. “For every action there’s a reaction; that’s a law of physics, not of biology, but it seems that it also works in biological systems. This is why we often overestimate quite radically an effect of a particular treatment.” He points out that public health campaigns that, for example, urge people to take the stairs instead of the elevator or go on a nightly stroll – or, for that matter, even eat fewer calories – are unlikely to work, since they may fail to take into account the body’s compensatory mechanisms that can totally counteract the effect.

The other problem with exercise-without-dieting is that it’s simply tiring, and again, the body will compensate. “If the exercise made you tired so that you become more sedentary the rest of the day, you might not experience any net negative energy,” says Klein. Some of the calories we burn come from our basic movements throughout the day – so if you’re wiped out after exercise, and more likely to sit on the couch afterwards, you’ve lost the energy deficit you gained from your jog.

2. Exercise can help fix a “broken” metabolism, especially during maintenance

“People used to come into the doctor’s office and say, ‘My metabolism is broken!’” says James Hill, PhD, at the University of Colorado. “We never had any evidence that it actually was, until recently. We were wrong – it was!” While exercise may not be as important for weigh loss as calorie restriction, as Hill says, it’s important in another way: It begins to repair a broken metabolism.

“A lot of what we know in this area comes from NASA, of the bed-rest studies,” he says. “Within a couple of days of non-activity, the metabolism becomes inflexible. You start moving again, and it does start to change.” Your metabolism may not ever go back to “normal” (more on this below), but the evidence indicates that it can indeed pick up again, in large part through moving your body every day.

This is a large part of why exercise is critical in the maintenance phase, which is well known to be more difficult than the weight loss phase. Essentially, it buys us some wiggle room, says Michael Jensen, MD at the Mayo Clinic. “Exercise is very, very important for maintaining lost weight, and people who are not physically active are more likely to gain weight. We think it’s partly because in the extra calories burned from physical activity, you have a bit more flexibility in food intake, so you’re not so much relying on ridged changes in eating habits; it makes it more tolerable.”

3. You’re going to have to work harder than other people – possibly forever

Though exercise can help correct a metabolism that’s been out of whack for a long time, the grisly reality is that it may not ever go back to what it was before you gained weight. So if you’ve been overweight or obese and you lose weight, maintaining that loss means you’re probably going to have to work harder than other people, maybe for good. “The sad thing,” says Hill, “is that once you’ve been obese or not moving for some time, it takes a little more exercise to maintain. It doesn’t come back to normal.” It’s not a pretty reality to face, but coming to grips with it is important, he says, so that you won’t get frustrated when you discover that you have to do more work over the long term than your friend who was never overweight.

Building muscle can help your body burn a few more calories throughout the day, but it’s also likely that you’ll have to work harder aerobically in the long run. “It’s not fair, but that’s the way it is,” adds Hill. “Once you understand it, though, you know it and it’s better. Because you can work with it.”

4. There’s no magical combination of foods

We often think that if we can just discover the “right” combination of foods, we’ll magically lose weight or maintain what we’ve lost. There are low-fat diets, low-carb diets, low glycemic diets, Paleo diets, and a lot of iterations of all of these. Jensen points out that in fact there doesn’t seem to be any “right” diet, and there doesn’t seem to be any evidence that one particular diet will work better with an individual’s specific metabolism. “The big myth out there,” he says, “is that there’s a magical combination of foods – be it protein, vegetarian, and what have you – that’s going to be unique because of its unique interaction with your metabolism. We know pretty much that any diet will help you lose weight if you follow it. There’s no magic diet. The truth is that ALL Diets will work if you follow them.”

5. A calorie IS a calorie!

And for energy balance, it’s the number of calories that matters. Weight loss on the Twinkie Diet proves this principle: Last year, Mark Haub at Kansas State University lost 27 pounds eating junk food. And this is pretty good proof of concept, says Yale University’s David Katz, MD, who has written extensively on the futility of the “is a calorie a calorie?” debate.

It’s certainly true – at least in theory and sometimes in practice – that all calories are created equal. “From the standpoint of body weight,” adds Marion Nestle, PhD, of NYU, “a calorie is a calorie no matter what it comes from. You can gain weight eating too much healthy food as well as unhealthy. From the standpoint of health, it’s better to eat your veggies…. It’s just a lot easier to overeat calories from junk food than healthy food. But it can be done.”

But the source of calories obviously matters for other reasons. One, says Katz, is that “the quality of calories is a major determinant of the quantity we ingest under real world conditions.” First of all, no one overeats veggies, so on a practical level, that’s a non-issue. “But where the calories come from does matter in that they influence satiety,” he adds, and this is partly psychology and partly biology. In fact, the food industry has carved out a whole new area of food science to study the “bliss point,” in which foods are created to increase the amount it takes to feel satiated and full. On one hand, says Katz, “we have the ‘bliss point’ science to tell us that the food industry can process foods to increase the calories it takes to reach satisfaction. We have the reciprocal body of work, including the Harvard study of the ONQI, showing that ‘more nutritious’ means, among other things, the opportunity to fill up on fewer calories.”

It’s true that types of foods you eat may, over time, affect your metabolic profile, so they may also matter in this way, but when it boils down, sticking to any reduced-calorie diet will create the energy deficit needed to lose weight. So the point is not to question what a calorie is, but rather to understand that we need to “trade up” our foods, says Katz – exchange the very dense, calorie-packed foods for foods that are less calorie-dense and more nutritionally dense: these are the ones that are bulkier, less energetically rich, have more or higher quality protein, are lower on the glycemic index, and more fibrous.

6. It’s all about the brain 

As my colleagues have reported (here and here), when it comes down to it, it’s not the body or the metabolism that are actually creating overweight or obesity – it’s the brain. We all know intuitively that poor decisions are what make you gain weight and better ones are what make you lose it. The problem is that over time, the poor decisions lead to significant changes in how the brain governs – and, amazingly, responds to – the hunger and satiation processes. Years of any kind of behavior pattern lay down neural tracks, and overeating is no exception.

The good news is that there’s increasing evidence that the brain can, in large part, “fix” itself once new behavior patterns emerge (i.e., calorie restriction, healthy food choices, and exercise). While there may be some degree of “damage” to the brain, particularly in how hunger and satiety hormones function, it can correct itself to a large degree over time. The key is that the process does take time, and like any other behavior change, is ultimately a practice. “We want to change behavior here,” says Hill. “Anyone that tells you it’s going to happen in 12 weeks, that’s bogus. We’re trying to rewire the brain. Neurobiology has told us so much about what’s going on in weight gain and weight loss. It takes a long time to develop new habits, rituals, routines. This takes months and years. But it will happen.”

Source: http://www.forbes.com/sites/alicegwalton/2013/09/04/the-6-weight-loss-tips-that-science-actually-knows-work/

Putting the Science behind Exercise – Workout Smarter, Not Harder

Athletes tend to push themselves 120 percent while exercising because their main objective is to jump higher, run faster or become stronger. If your main objective is weight-loss, you do not need to push yourself this hard. What you need to do is find an appropriate intensity that will maximize your body’s ability to burn calories, specifically fat calories.

For some of you, this may be a difficult concept to grasp because you have always had the “no pain, no gain” mindset. The reality of maximizing your weight-loss is to work smarter, not harder. Yes it is true; you do not have to “kill” yourself in order to lose weight. In fact, your body is actually better at burning fat at low to moderate intensities of activity, especially if you are just starting to exercise. Although most athletes tend to be leaner, you will be delighted to know that you do not have to train like an athlete to maximize your body’s ability to burn fat and ultimately become leaner.

How Your Body Burns Calories for Fuel

First, let me describe how your body uses fuel for activity and movement. Throughout the day, your body uses calories obtained through food for its fuel. Most of you understand that if you consume more food than your body uses as fuel, you will ultimately gain weight, and if you consume less food than your body burns, you should ultimately lose weight. What you may not know is exactly what kind of food the body uses as fuel.

There are three different fuel sources, and your body generally uses two of them: fat and carbohydrates. Consider these two as your primary fuel sources. The third fuel source is protein. Protein is not an efficient fuel source. Protein’s main purpose is to build and repair tissue, not to provide fuel or energy. Although, eating protein is important for people trying to lose weight because they need to preserve their lean muscle through the weight-loss phase.

The idea is to prevent the body from tapping into lean muscle mass for fuel during the caloric restriction phase of any diet. This is essential because lean muscle helps stoke the metabolism because it takes more energy to sustain lean muscle versus fat mass.

Fat and Carbohydrates: Your Body’s Two Main Fuel Sources

Okay, enough about protein. What about fat and carbohydrates? I mentioned that these are the fuels we need to burn in order to go about our daily lives. Let’s start with fat, since it is really what most people are concerned with. Fat is utilized both at rest and during activity. How you metabolize or burn fat at rest is most directly related to what you eat; your body will burn what you feed it.

The analogy of your body being like a car should help explain this concept. If you put premium unleaded fuel in your car, that is what it is going to burn. By the same token, if you put regular unleaded fuel in your car, it has no choice but to burn the regular unleaded fuel. Your body works in a similar fashion. If you eat a diet rich in fat, it will burn a majority of its calories at rest from fat. Similarly, if you eat breads, pastas, fruits and vegetables, your body will burn a majority of carbohydrates at rest.

Genetics and a Healthy Diet Play a Part

Now, it does not always work out exactly this way because our bodies consist of tiny components called genes. I am sure you realize that part of the reason you may be the way you are is because of your genetic makeup, or heredity. In other words, some of us were simply born fat burners.

Yes, we have all met these people. You know, the ones that can sit around the office and munch on donuts in the morning, eat out for lunch every day, enjoy a candy bar in the afternoon, and never gain a pound. You probably “hate” these people. And then, others are just good carbohydrate (carb) burners. Their bodies “want” to burn carbohydrates and they hardly burn an ounce of fat at rest. You can “thank” your parents, grandparents, aunts and uncles for these traits; however, if you are not a born fat burner, do not dismay because you can do a lot to combat some of those non-fat burning traits you inherited.

One of the fastest ways to burn more fat at rest is to eat a well-balanced diet. If you eat a diet consisting of the right amount of carbohydrates, fats and protein, your body will burn about 60 percent of your calories from fat and about 40 percent from carbohydrates in a resting state. That is not a bad ratio of fat burn, simply from eating sensibly.

Diets that are high in protein and low in carbohydrate will significantly help create an even better fat-burning body. These diets essentially force your body to burn fat because you are not consuming the easily digested carbohydrate and the body does not like to use protein for fuel. Thus, the body turns to the stored fat and begins to break it down for fuel. This process is called ketosis. The body breaks down fat to produce glucose and a byproduct, called ketones, to use for fuel.

The Body Burns Fuel Differently at Different Times

You may be wondering what “at rest means.” It refers to a resting state, as opposed to a physically active state. When you are exercising, your body burns fuel a bit differently. What type of calories you burn at rest has everything to do with your diet and genetics, whereas what type you burn while exercising has everything to do with your fitness level. Generally speaking, your body will burn fat or carbohydrate for fuel during exercise just as it does in a resting state, but your body will burn fat better at low to moderate workout intensities. The more intense your exercise, the more carbohydrates your body will burn. The reason for this is because it takes a lot longer to break down and metabolize or burn fat.

The bottom line is, you will burn a greater percentage of fat exercising at lower intensities. This is especially the case for those of you that are just starting an exercise regimen. Great news for anyone trying to lose weight – you do not have to “kill” yourself in order to lose fat pounds.

Keep in mind that the body must utilize oxygen in order to burn fat. Aerobic exercise basically means exercise involving the intake of oxygen. When you exercise aerobically, you are utilizing a large amount of oxygen to burn calories. Conversely, anaerobic exercise means exercising at a level at which oxygen debt occurs because the need for oxygen exceeds the capacity of the circulation to supply it. This generally occurs with short bursts of high-intensity exercise such as a 100-meter dash, vertical jumps, power lifts, or the explosiveness of a defensive lineman at the snap of a football.

When the body is in an anaerobic state, it is only capable of burning carbohydrates. The best thing about this whole process is that you can actually make your body more efficient at burning fat at higher intensities and longer durations through training, specifically heart rate training. This should ultimately be everyone’s goal. If you are disciplined in training specifically to create the best fat-burning body possible, you will inevitably have an easier time losing weight and ultimately be able to maintain a healthy weight once you achieved your target weight. This helps explain why fit people tend to be leaner. They have created a body that is very good at burning fat; therefore, it is easier for them to manage their weight.

Let me explain how your body uses carbohydrates for fuel. Carbs are the preferred fuel source to some degree. The reason for this is because carbs are usually abundant in our bodies and most people ingest a large number of carbs daily. In fact, the body even stores carbs in the liver and muscles. These stored carbs are called glycogen. As you begin to move, your muscles can easily use this glycogen for energy. This also explains why your body will resort to burning more carbs when you exercise at higher intensities. More intense exercise requires quick energy, so the body resorts to burning carbs because it can get to them faster and break them down more quickly than the other two macronutrients (fat and protein).

This is great news, right? You are probably thinking, “Yeah, yeah… but how do I do it? How do I exercise to create the most efficient fat-burning system? Do I just start moving, and if so, for how long, how frequently, and how strenuously? Should I walk, bike, swim or lift weights?” These are all great questions.

Benefits of Heart Rate Monitoring and Metabolic Testing

Aside from proper diet, cardiovascular exercise is the main support on which to lean for weight-loss, specifically fat-loss. The key is to know the point (exercise intensity) at which your body is most effective at burning fat. This is where heart-rate monitoring comes into play. Most of us have heard of people using a heart rate monitor while exercising. The reason you would want to do this is to ensure that you are training at the optimal intensity level to burn fat most efficiently.

The point at which you are most effective at burning fat is considered to be your target heart rate, or aerobic base. It is the level of intensity, measured in beats per-minute, at which your body can burn the most number of fat calories per-minute. This is important to know if your main objective is fat-loss.

Now, everyone is different as to the point or exercise intensity that they are most efficient at burning fat. Generally speaking, you will burn fat better at those low to moderate intensities, but if you really want to be specific and put the science behind your workouts, you should get assessed through metabolic testing. This is the most effective method of measuring one’s aerobic base or maximum fat burning capacity. Check your local health clubs to see if any of them offer this testing, also known as indirect calorimetry, maximum oxygen update, or O2 testing.

Summing it All up

You might say, “Yes, but this goes against everything I have ever known or been told. I always thought you had to be huffing and puffing, or you were not really doing any good.” It is important to point out that there is a fine line here. The harder you work, the more total calories your body will burn; however, several problems come into play.

Most of you will not able to sustain this level of intensity, and it is fairly hard on your joints if you have not exercised consistently for some time. The other important consideration (and possible problem) is that you will be burning a greater percentage of carbs. You might be thinking, “Well, a calorie is a calorie, is a calorie, right?” Well, not exactly.

Keep in mind that if you are combining your new exercise with a sensible diet that is generally low in carbs and high in lean protein (a very popular and effective diet for those trying to reduce their weight), you are really not consuming many carbs. So if you are not eating many carbs and you have a whole lot of body fat to tap into, why would you want to burn more carbs through exercise? This would make it that much more difficult to stay on your diet after your workout.

If you burn a bunch of carbs during exercise, your body will tend to crave carbs post-workout, especially because you have been restricting them – not to mention that the fat you were trying to burn off during exercise is still hanging on, literally. This is not what you want to accomplish. You can get yourself into a vicious and frustrating cycle by trying to exercise like this. The idea is to force your body to burn fat both through exercise and diet. If you are working hard in the gym, be sure you are burning and wasting away fat, not time.

Source: http://www.obesityaction.org/educational-resources/resource-articles-2/exercise/putting-the-science-behind-exercise-workout-smarter-not-harder

HOW TO GET MOTIVATED when you don't feel like WORKING OUT

7 Habits of Highly Effective Exercisers

Despite what you may think, the trick to exercising regularly isn't finding your inner enforcer. Rather, "it's getting creative and tapping your natural motivations," says Kelly McGonigal, PhD, a health psychologist and fitness instructor at Stanford. We asked women who work up a sweat almost every day for their stick-with-it solutions. Check out our seven fail-proof favorites.

1. Don't put away your gear.

From the moment she rises, Kristina Monét Cox, 26, has exercise on the brain. That's because the first things she sees are her sneakers and workout clothes. "I've got them next to the bed in plain sight," says Kristina, the CEO of a communications firm in Houston. "I've also got dumbbells right where I can see them in the bathroom, and a balance ball, a yoga mat, and a jump rope strategically placed throughout the house." Forgetting to exercise is never her problem.

Why it works: Visual cues are a wake-up call to your brain. "We all have competing priorities like work, family, chores. Sometimes we need a reminder to keep exercise at the forefront," McGonigal says.

Do it yourself: If you don't have the space to display your gear (or if it'll mess with your decor), choose just one or two prime locations that you'll never miss. Better yet, "pick places where you spend a lot of time and can use the equipment, like by the TV or the phone," says Amanda Visek, PhD, assistant professor of sport and exercise psychology at George Washington University in Washington, D.C.

2. Turn your commute into a workout.

On days that Monica Vazquez, 27, a master trainer for New York Sports Clubs in New York City, can't do her usual run, she stuffs her essentials — keys, cash, credit card, phone and ID — into a fanny pack and jogs home from work instead. "Running is a great workout, but it's also great transportation," she says. "Sometimes I get home even earlier than I normally do taking the subway."

Why it works: Running, walking, or biking somewhere you have to go anyway makes exercise feel time-efficient. "And you don't have to carve out another part of your day for it," says Michelle Fortier, PhD, professor of health sciences at the University of Ottawa. "It's an effective strategy for people who are busy from morning to night."

Do it yourself: Your logistics may be a bit more complex if you drive to work or don't have good public transportation at your disposal. Maybe you can carpool in the morning or park your car a mile from the office and speed walk the distance to and from your job. If you don't have a safe place at work to stash your stuff, invest in a lightweight backpack with waist and chest straps (we like Patagonia's Pocket Pack; $69, patagonia.com) or swap your purse for a fanny pack on days that you plan to run home.

3. Invest in more workout clothes.

For years, Gina Cancellaro, 36, a paralegal in Bronxville, New York, owned only one sports bra. "I didn't want to spend the money," she admits. Then one day she realized that this was a barrier to her working out: "My usual excuse was that it wasn't clean." So she went to the mall and loaded up on bras — and cute tops and shorts. Now she exercises five days a week.

Why it works: "Having the right clothing doesn't just remove a hurdle; it reinforces your identity as an exerciser," McGonigal says. "And when exercising is an integral part of your identity, it isn't optional anymore. It's just part of your life." Plus, you've got to wear those adorable new workout clothes somewhere.

Do it yourself: Stock up on at least a week's worth of gym outfits to eliminate any last-minute hand washing in the sink. Think of it as spending now to save yourself grief later. To truly simplify your life, you may want to get several of the same tops and bottoms. "There's no time-consuming decision making that way," says Patricia Moreno, a FITNESS advisory board member and body and mind coach for the Web site SatiLife. "Look for basics that are comfy and show off your assets — whether that's your shoulders or your abs — so you feel good just suiting up."

4. Log your workouts online.

A surprising thing happened when Michelle Busack, 38, started to post her exercise routines on Facebook: Old friends from high school whom she hadn't seen in years began writing comments. "At first they just congratulated me," says Michelle, a nurse in Columbus, Indiana. "But now we've bonded over this and they're my biggest cheerleaders." In fact, if she doesn't post a workout update for a few days, they'll demand to know what's going on.

Why it works: Social networking sites like Facebook and DailyMile offer an extra layer of social support. "You've got potentially all of your online contacts holding you accountable," says Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama.

Do it yourself: Choose a social platform or online fitness tool. Then get in the habit of chronicling your progress after your workout every day so that your friends know when you usually exercise — and when you've slacked off. Post your minutes, your miles, or whatever motivates you most.

5. Involve your causes.

A political junkie, Rachel Simpson, 31, decided to use her partisan loyalties to help herself lose weight. She vowed to exercise four times a week; for each week she failed to do so, she agreed on Stickk (a Web site that helps people stay committed to their goals) to donate $25 to the library of a former president she didn't like. "Suddenly, working out was mandatory!" says the recent law school graduate in Minneapolis. Three months later she was down 16 pounds — and hadn't betrayed her party.

Why it works: Strong feelings, especially antipathies, have a multiplier effect. "Losing $10 to an enemy feels like $20 or even $30, so you push yourself harder," says Dean Karlan, PhD, professor of economics at Yale and a founder of Stickk.

Do it yourself: On Stickk, you can pledge to give a minimum of $5 to a charity or an individual (you provide the name and address) you like if you meet your goal or to one you dislike if you fall short. (Your credit card is charged.) Or sign up to raise money for a charity on the Web site Plus 3 Network: You pick from a list of goals that have prearranged corporate sponsors; if you meet yours, they'll pay the charity.

6. Make friends with class regulars.

The thought of spending time with her Spinning buddies pushes Marie Bruce, 24, a coach and events director in Austin, Texas, to her morning class three times a week. "We're a tight-knit group," she says. "If I'm grumpy when I walk in, they don't let me stay that way for long." During the past six years, she's grown close to her extended gym family; in fact, they're invited to her upcoming wedding.

Why it works: It's smart time management. "You get your social fix while doing physical activity," Fortier says. Both boost health, and the better you feel, the likelier you are to want to exercise.

Do it yourself: Some classes foster friendships more than others, so you'll have to do some sleuthing. "Arrive early and observe," suggests Moreno, who teaches IntenSati, a mix of aerobics, dance, yoga, and kickboxing. "Are people staking out their places in silence, or are they chatting and laughing and flitting around the room?" Another good sign: The instructor seems to know everyone's name.

7. Create an exercise contest.

Taking a page from The Biggest Loser, Elizabeth Kirat, 35, and her friends are embroiled in a sweaty battle to see who can diet and exercise off the most weight. Every six weeks, they call the winner. "There's money at stake, but it's really the bragging rights that keep you returning to the treadmill," says Elizabeth, a photographer in Denville, New Jersey. So far she's dropped 10 pounds.

Why it works: Competition turns a solitary pursuit into a fun group one. "By trying to beat each other, you're actually pulling each other along," Visek says. "Even playful heckling validates that you're working toward a similar goal."

Do it yourself: The contest can be for anything: most steps walked, most hours logged at the gym, highest percentage of body weight lost. Aim for anywhere from four to 10 participants. "Fewer than that, and one person who's not really trying can hobble the group. More than that, and it's hard for everyone to interact," Visek explains. To keep group members engaged, limit the competition to six-week rounds and have weekly check-ins, when people put money in the jar. "Your incentive is regularly refreshed in your mind that way," Visek says. Once everyone has agreed to the rules, let the games begin!

Source: http://www.fitnessmagazine.com/workout/tips/habits-of-effective-exercisers/

5 Ways to Get Motivated

Athlete's Performance, a facility in Phoenix, Arizona, has been training NFL prospects since 2001, with many of the top overall picks working out of their weight room. Nick Winkelman, Director of Training Systems and Education for AP, spoke to MF about the process of getting these guys ready for the league. Here are his five tips to help get yourself motivated for your own workouts.

Use a Line of Questioning

You'd think that every NFL prospect is intrinsically (or internally) motivated. But that's just not the case. The guys at AP are talented, but even the best of the best need to be pushed every now and then. Even though prospects know that they're supposed to take a plunge in a cold tub and grab a post-workout shake after sessions, some are reluctant. "Every single year," says Winkelman, "we struggle with certain guys who don't want to get in the pool." And often, the guys who skip the extra work are the guys out of the NFL in 2-3 years.

Everyone needs a little extrinsic (or external) motivation now and then. "When I look at extrinsic motivation, it's trying to shove a concept in their head from your viewpoint," says Winkelman. "That's not what I try to do. I try to create a concept from their viewpoint." Winkelman will walk guys through a specific line of questioning, using pointed statements to help them see how choices can benefit them.

For you, think about your physique goal. Then break it down into smaller goals, like getting to the gym 3 days a week for a certain number of weeks. When you can't find the drive on a particular day, ask yourself questions like, "will skipping this workout help me or hurt me?" You know the answer already, but having to admit it will help you refocus on the smaller goal you need to achieve on your way to the larger goal.

Be Positive

The type of training the prospects do at AP is very different from on-field football work. They're trained as sprinters to get faster times in tests that they'll take at the combine. Some guys get bogged down by the logistics of the program, but overall the staff at AP doesn't have to do too much to keep them motivated. "I'm not a big fan of hooting and hollering," says Winkelman. "I will let them know when they've done something great, but I will not come down on them hard when they've done something wrong." That positive reinforcement helps the athletes focus on things they can change, rather than waste time and energy being upset.

In your own training, reframe the way you think about success and failure. Instead of beating yourself up about missing a lift, think about the things you've done well ­ like, at least, getting into the gym that night ­ and build on those things. Simply thinking in a different way will help you realize how effective positive reinforcement can be.

Hold Yourself Accountable

Winkelman mentioned former Alabama wide receiver Julio Jones as one of the most athletically gifted players he's ever been around. In one test, the prospects will run three sprints. "As we train them over the time, their best sprint should be #1, #2 should be the same or 5% slower, #3 should be 5-10% slower, if they're giving 100% effort," says Winkelman. That means it's normal to expect your production to drop off, slightly, when you're giving maximum effort for a certain amount of time. Jones didn't, because he's a rare athlete with outstanding genetics.

When you fall a little short, think about how you could have done something different. If you don't know your own potential, you'll never reach it. You won't even come close. But pushing yourself each and every day will help you figure out how good you can be.

Work on Your Work Ethic

For Winkelman, who has been with AP for five years, there's one single characteristic that he sees in all the guys who train at his facility that go on to have successful NFL careers. "Work ethic, 100%," he says. "The ones who will work without being told, the ones who you have to tell to stop doing extra work, they're going to be the ones that historically have the best careers." That may seem cliché, but it's true.

Lots of top prospects were better than their opponents in high school and college because of their natural ability, or because they were just bigger or stronger than the guys on the other team. But in the NFL, everyone is natural gifted. It's the same for you at the gym. You might have good genetics, and maybe you can still see your abs despite a few weekends of drive-thru and too many beers. But it won't stay like that forever, and the way you can make sure you succeed at staying fit is continuing to work hard in the gym, and in the kitchen.

Know Your Goals

Plenty of MF guys love training, but we suspect some of you guys like to go through the motions and call it a day. And that's fine, if you don't really want to get results. If you want to lose weight, focus on that. If you want to gain muscle, focus on that. You can do both, but it's harder to make progress when you divide your attention that way.

For the guys at AP, their nutrition is tailored to meet their needs. Those looking to lose weight will get most of their calories in breakfast and lunch, and they may not be supplementing with creatine. There's a specific percentage of carbs to protein to fat that the guys eat at each meal. "They'll usually just drop calories more than changing the percentages," says Winkelman. For those looking to gain weight, safely, without adding a ton of body fat, they'll take in more calories around their workouts.

For you, decide what you want to achieve before you get to the gym and start warming up, and make sure you're eating the right way at all your meals. Otherwise, you'll have a hard time seeing changes in your body.

Source: http://www.mensfitness.com/training/5-ways-to-get-motivated

7 Cheap Ways to Get More Protein in Your Diet

Meeting Protein Needs Simply by Eating

Imagine running into a friend at the gym who was just finishing her aerobic workout. Sweaty and flushed, she downs a bottle of water and remarks, “Got to get my hydrogen!” While we may instinctively sense that there is something odd about that statement, in Western countries, and particularly the U.S., people make very similar comments on a regular basis. “Just getting my protein in!” someone will cheerfully report as they dig into General Tso’s chicken or crack open a hard-boiled egg. “I just make sure to eat lots of legumes,” a vegan will say in response to the question of how they get enough protein without eating animal products.

Protein is vital for human consumption, but in no way can its importance be separated from the context of the whole food it came from. What we need to be consuming is food – whole, plant-based food – because it provides the range of nutrients (protein included) that humans need to function in health.

That being said, I know you’re asking anyway, “How much protein do I really need?” For an individual adult, this is a minimum of about 4-5% of total calories per day on average, or 0.6g/kg body weight. How did we get this number? Scientists have measured people’s protein consumption and nitrogen balance and determined how much protein (as nitrogen) must be consumed to balance how much is routinely lost (the body is always replacing old protein). This estimate is considered the minimum daily requirement. Researchers will also take into consideration any symptoms that may arise with the different amounts of protein that people are consuming.

Because half of us need more protein than that average minimum, a safe number to shoot for is around 8-10% of total calories. At that point, almost everyone will be getting more than what what they need. Any more than 10% will likely be excessive and there is evidence that chronic disease rates increase at such high amounts, especially when including animal foods.

Conveniently, eating a varied whole-food, plant-based diet will naturally provide approximately 10% of protein from total calories without any special effort. In developed countries we have the privilege of access to fresh, good quality plant foods at all times of year, and the variety available provides more than enough protein in the diet.

Want to test it out on yourself? You can use one of various tools like SuperTracker to track the nutrient profile of your daily diet. If you are consuming varied, whole plant foods, you will easily meet the protein requirement.

Consider what I ate in one day: oatmeal with banana and 1 TB of maple syrup for breakfast, an apple, carrot, and crackers and hummus for snacks, whole wheat noodles with kale, tomato sauce and white beans for lunch, a big salad (4 cups) with carrots, tomato, avocado and balsamic vinegar, a stuffed pepper, and broccoli for dinner, and a baked apple for dessert. I ate a total of 1950 calories, 11% of which were from protein. More than enough! And not too hard either. I did all this without thinking about anything except making sure I remembered to bring my lunch to work.

Source: http://www.forksoverknives.com/meeting-protein-needs-simply-by-eating/

High-Protein Diet for Weight Loss

Going on a high-protein diet may help you tame your hunger, which could help you lose weight.

You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.

Remember, calories still count. You'll want to make good choices when you pick your protein.

If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.

The Best Protein Sources

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:

• Lean meats
• Seafood
• Beans
• Soy
• Low-fat dairy
• Eggs
• Nuts and seeds

It's a good idea to change up your protein foods. For instance, you could have salmon or other fish that's rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.

How much protein are you getting? Here's how many grams of protein are in these foods:

• 1/2 cup low-fat cottage cheese: 14
• 3 ounces tofu, firm: 13
• 1/2 cup cooked lentils: 9
• 2 tablespoons natural-style peanut butter or almond butter: 8
• 1 ounce cooked lean meat, fish, skinless poultry: 7
• 1 ounce cheese: 7
• 1/2 cup cooked kidney beans: 7
• 1 ounce nuts: 4-7
• 1 large egg: 6
• 4 ounces low-fat plain yogurt: 6
• 4 ounces soy milk: 5
• 4 ounces low-fat milk: 4

Carbs and Fats

While you're adding protein to your diet, you should also stock up on "smart carbs" such as:

• Fruits
• Vegetables
• Whole grains
• Beans and legumes (both also have protein)
• Low-fat milk and yogurt (both have protein)

 Also try healthy fats such as:

• Nuts and natural-style nut butters
• Seeds
• Olives
• Extra virgin olive oil and canola oil
• Fish
• Avocados

To help manage your appetite, it also helps to split your daily calories into four or five smaller meals or snacks.

Source: http://www.webmd.com/diet/guide/high-protein-diet-weight-loss

7-Minute Workout

We Tried It: The 7-Minute Workout

What We Tried: The seven-minute workout, as made popular by a New York Times article covering a recent circuit workout published in the American College of Sports Medicine's (ACSM) Health & Fitness Journal.

Where: In the comfort of my own living room.

What We Did: The seven-minute workout involves a series of 12 bodyweight exercises that require only a chair and a wall, performed at about an eight on an intensity scale of one to 10. Each move -- think squats, pushups, etc. -- is performed for 30 seconds with 10 seconds of rest in between. Follow along with this nifty timer, which ticks off each interval and notes which move is coming up next (h/t Lifehacker).

For How Long: Seven minutes! Although, (there's always a catch, right?) the ACSM authors suggest (and many critics point out) that repeating the whole circuit two or three times for a total of closer to 20 minutes will likely benefit you even more.

How'd It Feel: Hard. The NYT article appropriately warns: "Those seven minutes should be, in a word, unpleasant." Of course, if results required only seven minutes of minimal effort, I wouldn't still be yearning for Michelle Obama arms.

My heart rate was elevated after completing just three of the moves, and I was visibly sweaty (why do I still think I can wear gray?) after about six of them. Thirty seconds of triceps dips on a chair (the seventh exercise out of 12) would have been more aptly named triceps dips to exhaustion, and I think I just barely cranked out six reps of move number 11, pushups with rotation.

What It Helps With: High intensity circuit training (HICT) isn't a new concept. HICT, along with high intensity interval training (HIIT) and Tabata workouts have all been shown to have long-lasting benefits despite their abbreviated durations. A budding crop of research suggests that short, intense exercise can boost metabolism, fight weight gain and even add years to your life.

Critics, however, say that the potential results are overstated by the ACSM authors. While some exercise is always better than none, seven minutes is not likely to make a huge difference.

Still, this particular seven-minute workout is only one example of a HICT routine, and can certainly still boost heart rate and tax the muscles. Could it be made even more intense and effective with different moves and added resistance, as fitness expert Adam Bornstein posits on his blog, Born Fitness? Certainly. Could it still be a beneficial addition to an otherwise varied exercise routine? Certainly.

What Fitness Level Is Required: Some understanding of proper form and technique is key in a workout like this, write the authors, not to mention a certain understanding of what you're getting yourself into. "Proper execution requires a willing and able participant who can handle a great degree of discomfort for a relatively short duration," they write. However, if you're game, anyone can give it a go (although the authors do provide a caution for people with hypertension or heart disease).

What It Costs: Zip!

Would We Do It Again: Definitely. In fact, I tried it on Monday, and immediately challenged my boyfriend to do the circuit at least once through every day for an entire week. We'll see if he can handle it.

Source: http://www.huffingtonpost.com/sarah-klein/we-tried-it-7-minute-workout_b_3416964.html

The Scientific 7-Minute Workout

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

Source: http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=1

How to Get the Right Mindset to Lose Weight - How to Recondition your Thoughts to Lose Weight Fast

3 Mindset Shifts That Help Weight Loss

In a recent Facebook thread about weight loss that I was following, one commenter wrote that if she could write a diet book, she’d call it “Eat Less” and then leave all the pages blank. Drop the mic, call it a day, solve our obesity mess with a two-word prescription.

Most of us who have read anything about diets, obesity, and weight loss would nod in agreement. We have too much food, too much sugar, too many processed foods, and too many choices. And the reality is that we could likely engineer a one-size-fits-most diet that would push everybody back to healthy weights. Example: Eggs and berries for breakfast, grilled chicken salad with nuts for lunch, and fish with vegetables and avocado for dinner might get us there if we followed that plan every day (adjusting for variables like vegetarian options and allergies). Most of us who have read anything about diets, obesity and weight loss would also agree that it’s nowhere near that easy.

The diet dilemma has everything to with food. And nothing to do with food.

It really has more to do with adjusting our mindset so that healthy choices feel right—and don’t feel like deprivation, hard work or punishment.

I’ve spent most of my career writing about health, and I’ve spent most of my life in a bleep-off relationship with the scale. I’ve had quite a few lows (almost ballooning to 300 pounds while writing diet books, getting a D in sixth-grade gym class), and I’ve also had some successes. (For what it’s worth, our individual definitions of weight-loss success need to include not just pounds, but also things like bodily satisfaction, life satisfaction, numbers like blood pressure and achievement of other goals not associated with pounds.)

We all have the ability to change our mindsets—not with a tire-squealing hard left, but by simply drifting into a new lane of thinking. These 3 switches will help you start:

Reverse the leadership model. The protocol for people who want to lose weight typically comes in two forms. You have the people who seclude themselves, privately trying to swim upstream against all of the forces that will make them gain weight. And you have the follow-the-leader model, in which the would-be dieter listens to the plan/advice/program of the trainer, the doctor, the nutritionist, the author, the infomercial-machine-seller: the person who, by degree or some other definition, knows more about the subject than anybody else. There’s nothing inherently wrong with either model, because either of them can work.

The glitch, however, comes when the follower grows tired of following. And when one grows tired of following, one consumes three pieces of Oreo pie. It’s not that the experts don’t know what they’re doing, because most of the many I’ve worked with and interviewed in my career do. It’s just that we dieters, though most don’t even know it, need a more balanced mix of following and leading. We need to harness some of the power and control back from the people who are telling us what to do. We need to lead, even if we don’t look like we should.

Leadership can come in many forms, whether it’s being the person to arrange the neighborhood walking group, or the person who prepares the family meal and makes kale chips instead of buying chocolate chips, or the person who organizes a work team to run a 5K together. The last couple years, I’ve organized weekly workouts with friends and neighbors. I’m the worst athlete in the bunch, so at first glance, the question would be, Why is blubber boy in charge? Exactly zero percent of my friends have ever given me any inclination that’s what they felt. Instead, the dynamics of the group workout are that we all push and pull each other, no matter our athletic abilities. I know I’m not as good as the others, but I also know that these workouts don’t happen unless I kickstart them.

Dieters can redefine the roles we’re supposed to take, and that’s what drives changes in the way we think and act. This is where sustained energy comes from—what we deliver to others, we get in return.

Steer the fear. In the weight-loss world, fear is almost as bad of a word as pudding. We fear the scale. We fear the doctor. We fear shopping for clothes. We fear the camera. We fear being embarrassed. The more we fear, the more we retreat—and the harder it is to climb out of whatever destructive habits we have.

As someone who once was told I had child-bearing hips, I know that the fear is real, and I know it’s not easy to squash. But instead of letting fear steer us, we need to steer the fear.

Plenty of scholarly and popular writings have addressed the issue of goal-setting, though there is some debate about whether we should set dream-big goals or more attainable goals. My take: Every year, you should set at least one physical and mental challenge that scares you just enough to help you make good choices—because those choices are a means to reaching that goal. What is “just enough”? It’s that spot right in between “of course I can do this” and “no way in the world can I do this.” For me, it was taking on the challenge of trying to complete an Ironman in 2013 (2.4-mile swim, 112-mile bike, 26.2-mile run in a 17-hour time limit). I’ve found that the canyon in the middle of those two extremes is where the growth lies. Maybe it’s not fear in the traditional sense, but that bubbling angst of uncertainty feels different from and healthier than the kind of fear that dieters tend to have.

Crank the voltage. As someone who has finished last in a race (maybe two, but who’s counting?), I do subscribe to the turtle-inspired mantra of slow and steady. When it comes to weight loss, that mindset will win the race. The choices we make over time, not one day or one hour, dictate the way that our bodies will look, feel and act.

I do think it’s a mistake to think that slow-and-steady is always the answer. Especially when it comes to exercise, we need high-intensity, those short periods of working as hard as we can. Why? Because that kind of work—the kind where you’re so immersed in the activity because it’s fun and intense—is what feels good, what feels enjoyable, what feels in the moment and what gives us the post-activity high that helps us make healthy decisions, especially when it comes to food choices.

My friend and sports psychologist Doug Newburg, PhD, has taught me a lot about the concept of feel, because he has studied how it works in hundreds of elite performers. It’s different than feelings or emotions. Exercise, like eating, shouldn’t feel like a chore. For it to truly work over the long term, it has to feel more like recess than like detention. Going all in—whether it’s running, dancing, playing tennis or playing tag with your kids—excites you enough to take you out of your own head, and that’s what makes you want to do it again and again. The byproduct of playing hard is that, without thinking, you find what you were after in the first place.

Source: http://time.com/3502683/weight-loss-mindset/

Use Your Mindset to Lose Weight, Get Fit and Be Healthy

Why do some people seem to lose weight easily while others fail year after year?

• Is it genetics? Money? Willpower?

While it’s true these may play a small part, there’s something else that has a much larger role.

• It’s mindset.

And yours may be holding you back.

In this article, we’ll explore the science behind your mindset and underlying philosophy, and show you some proven ways to take action to improve it–so you can finally use your mindset to lose weight, get fit and be healthy.

What Is “Mindset”?

• Mindsets are beliefs about yourself and your most basic qualities.

Stanford University psychologist Carol Dweck, who wrote a book called Mindset: The New Psychology of Success, says there are two different types of mindsets: fixed and growth-oriented.

People with a fixed mindset think talent alone creates success. When faced with a challenge, they tend to take the easy way out to avoid failure and embarrassment. This is a psychological principle known as self-handicapping.

People with a growth mindset believe they can improve their abilities and create successes by working hard, practicing, and learning. They take on challenges even at the risk of failing. They embrace failure because they know they’ll learn valuable lessons from it.

How Mindset Affects Your Health

Research shows your mindset can profoundly impact your life—especially your health. Here are several studies that prove it.

In a study published in the journal Psychological Science, hotel cleaning crews were told that the work they do (cleaning hotel rooms) is good exercise and satisfies the Surgeon General’s recommendations for an active lifestyle. Subjects in the control group were not given this information. Four weeks later, the first group perceived themselves to be getting significantly more exercise than before. As a result, compared with the control group, they showed a decrease in weight, blood pressure, body fat, waist-to-hip ratio, and body mass index. Mindset alone caused physiological changes in their body.

In another study published in the journal Health Psychology, participants were divided into two groups. Each group received a 380-calorie milkshake but one group was told they were drinking a 620-calorie “indulgent” shake and the other was told they were drinking a 140-calorie “sensible” shake.

The researchers then measured participants’ levels of ghrelin, a hormone that stimulates your brain to increase appetite.

Those who thought they drank the 620-calorie shake experienced a dramatically steeper decline in ghrelin after consuming the shake. The study authors concluded that “Participants’ satiety was consistent with what they believed they were consuming rather than the actual nutritional value of what they consumed.”

In other words, your mindset about a particular food can affect your hunger and levels of fullness. If your mind tells your body you’re drinking a “skinny” shake, you won’t feel as full. You CAN use your mindset to lose weight, get fit and be healthy.

Finally, in a study published in the journal Clinical Psychology Review that looked at the science of optimism, researchers found that an optimistic mindset can lead to better health outcomes too—optimistic people tend to be healthier on average.

How to Change Your Philosophy and Mindset

So the science clearly tells us that your mindset can have a dramatic impact on your health. The question is, how do you change a mindset that may be holding you back?

This is what Dweck suggests in her book:

Step 1. Recognize fixed mindset thinking.

Even if you have a growth mindset, that pesky little fixed mindset voice will sneak its way in once in a while. You know … the one that produces these types of thoughts:

“I have bad genes, there’s no way I can lose that much weight.”
“What if I fail?”
“I don’t want to embarrass myself.”
“I don’t have the willpower to stick with a healthy diet.”
“I’m just not as smart/lucky/talented.”
When this happens, simply recognize and accept it. Then do this …

Step 2. Reframe negative, fixed mindset thinking with a growth mindset voice.

Once you recognize a fixed mindset thought, you have a choice: believe those negative thoughts … or reframe them. For example:

“No excuses this time … I’m getting started.”
“If I fail, it’s okay. Great accomplishments don’t happen without risk.”
“Forget diets. I’ll take it slow and making eating healthy a lifestyle.”
“If I don’t know how to do something, I’ll learn.”

Step 3. Take action.

Once you reframe a fixed mindset thought, the next step is to take action.

Here are some strategies that will help you:

1. Write it down. One of the most effective ways to improve your philosophy and mindset is to keep a journal or planner. Use it to capture your thoughts, plan your day, and track your goals. For example, here’s what I do:

At the start of every day I write a positive quote at the top of my daily planner (today’s quote is “Life is 10 percent what happens to me and 90 percent how I react to it”).
Next, I write down everything I plan to do over the course of the day to accomplish my goals (for example, “Write new blog post, network with 3 people, lift weights for 45 minutes, find recipe for healthy dinner”).
Then, I evaluate what I accomplished at the end of each day.
Writing things down feels good, and it’s proven to help you cultivate positive mental and physical changes in your body. In one study, participants wrote for 20 minutes each day for three consecutive days about either a positive life experience or a control topic.

Three months later, the students who wrote about positive experiences had improved physical health and higher levels of focus—just from writing about it. That’s powerful stuff. If you want to change your mindset, write.

2. Embrace learning. We all consume massive amounts of information every day. You have a choice whether that information helps you or holds you back. Checking your Facebook page 10 times a day may be mindless fun, but what if you spent that time reading books that helped you cultivate a growth mindset?

I recommend Mind Is The Master by James Allen, Think and Grow Rich by Napoleon Hill, The Power of Habit by Charles Duhigg, and Make Today Count by John Maxwell. Even if you don’t like to read, buy audio books and listen to them while you drive. Imagine the impact those books and others you’re interested in can have on your mindset over time.

3. Take calculated risks. Whether you want to start your own business or get in the best shape of your life, ask yourself this question: will you be better off by never starting or by taking a chance and risking failing?

It’s an easy answer. Embrace failure. Because it will give you the most valuable feedback in the world. The foundation of the growth mindset is the ability to learn from your failures and become a person who continuously improves.

On Carol Dweck’s website, she says, “Although people may differ in every which way—in their initial talents and aptitudes, interests, or temperaments – everyone can change and grow through application and experience.”

In other words, your mindset is like a muscle: the more you use it to both learn and focus on positive thoughts, the stronger it becomes.

Dream big but start small. Focus on your mindset first and you will open doors to anything and everything you want to accomplish in life….perhaps starting with losing weight, getting fit and being healthy.

Source: http://www.healthhabits.ca/2014/01/31/use-your-mindset-to-lose-weight-get-fit-and-be-healthy/

BEST Fitness Motivation Video HD

Please take 4 minutes and enjoy the video, hopefully you get motivated!

4 Ways to Influence the Unfit

Positive lifestyle changes are powerful for the human heart. They propel forward momentum, raise self-esteem and confidence, and, more often than not, act as catalyst for change in the lives of others. When you make the conscious choice to swap that fast-food meal for a protein-rich one, or decide to go on a post-dinner stroll instead of downing two scoops of ice cream, you're not just helping yourself—you're inspiring others. Switching from a couch-potato lifestyle to one that's clean and active is a victory for people to experience and share.

If you're someone who has undergone a transformation, you understand that this feeling of empowerment can be difficult to describe to others. It's deeply personal and makes your chest puff up with pride.

It's like you've been given a gift that you're just dying to help others unwrap for themselves. But what should you do when your life has changed for the better and someone you care about isn't onboard?

I get emails and texts from friends and family members all the time asking me questions like:

• "Abby, how do I get them to change their diet?"
• "How do I get them to start working out?"
• "I don't know how to address it without hurting their feelings."

There is no easy way to address these things with people you care about. It would be wonderful if Hallmark made cards that said "Hey, buddy, you should probably work out and stop hitting the drive-thru because I love you and don't want you to die," but they don't. It's a tough topic to handle with care and finesse.

The key here is making sure that you take a delicate approach. Sometimes wake-up calls only come on the brink of medical risk—a young person experiencing chest pains, an overweight man having difficulty catching his breath after climbing a flight stairs, or a young mother too out of shape to play with her kids for long periods of time.

The goal is to avoid these health scares by addressing issues from the get-go. Here are a few pointers to keep in mind as you have a serious health and weight-loss talk with someone you care about.

1. REALIZE THE POWER OF SELF-AWARENESS

Weight loss and body issues are incredibly personal. Most of the time, when you're making strides in health and wellness, people around you take a moment to reflect on their own behavior. Approaching them with an attitude and insisting that they're headed toward poor health will likely raise their defenses and lead to a standstill. If you know someone whose health is in jeopardy due to their poor diet or exercise habits, then they're likely already aware that they need to make a change. That change is what scares them to death.

Think of the people in your life. Do you know anyone whose family tree is full of Type 2 diabetes, heart disease, and cancer, and yet they take no preventative steps? They're likely in denial and fear. It's that fear of failure or being uncomfortable that makes people dig their heels in and scream "No!" instead of embracing the help they so desperately need. At times like this, it's best to approach with reassurance, not confrontation.

Listen to their fears and hang-ups. If you're unsure of how to help them, try and talk with them about the steps needed to overcome fear , and listen with a sense of understanding.

2. BE A PILLAR OF SUPPORT AND A TEAMMATE

If you're uncomfortable directly addressing the issue with your loved one, consider suggesting that you start hitting the gym together after work or try cooking a meal from a new, clean-eating cookbook. Tell them that you're making a change and you need help and support. Encourage them to join BodySpace so that you can compare your daily activity. As a bonus, they may meet other newbies who can inspire and encourage them.

Suggest you both attend a fitness class or a wellness seminar held at your gym to further your education. Suggest enrolling in transformation challenges with cash prizes for extra incentive. Reward yourselves with a cheat meal once a week.

If you're a couple, think about setting up a getaway weekend as a reward for sticking with it. Lifestyle changes are fun and uplifting. The hardest part for someone new is starting, so being their cheerleader and offering positive incentives can be crucial for their success.

3. ADDRESS YOUR CONCERN FROM A PLACE OF LOVE, NOT JUDGMENT

Choose your words carefully and lead with emotions that come from a caring place. You're concerned for their wellness, longevity, self-esteem, and happiness. You want them to feel happy and empowered. You want them to live freely while taking back control over their own body.

Maybe this person has chronic knee, hip, or joint problems. Explain to them that minor changes in their diet and lifestyle will help them lose weight and ease the burden on their joints. Don't shine too bright of a light on their current state; deep down, they know. Instead, make it about how much better they can feel within a matter of weeks if they just take the reins.

If you have someone in your life who is argumentative and stubborn, you may have to match their level of energy. One of my favorite quotes from author and motivational coach Jen Sincero is, "Tough love is still love." If you're pushed to the brink, you may have to be more honest than you'd planned.

Don't be mean, but, if you're in a relationship with someone who is ignoring their health, remind them that their choice affects the entire family. Make sure they at least see the bigger picture.

4. LEAD BY EXAMPLE AND DON'T DWELL

You've heard it a million times: "You can lead a horse to water but you can't make them drink." Likewise, you can't force someone to make changes. All you can do is lead by example, be supportive of their endeavors, and then hope they make the right decisions.

It's very difficult to see a loved one head down the wrong path or stray from potential greatness, but pouring your energy and support into someone who refuses to accept it is emotionally and spiritually exhausting. It can cause resentment in relationships and, ultimately, good intentions might even backfire.

Focus on your behavior and hope it rubs off on them. You can do what you can to foster changes and encourage healthy replacements for junk food, but this is the ultimate form of "blessing and releasing." Sometimes the most you can do is love someone and hope they'll find their own healthy lifestyle in their own time.

If things don't turn out as planned, don't feel defeated; sometimes, hearing "no" from someone refusing to make a change just means "not right now."

5 Ways to Push Through Your Resolutions

Every New Year, you tell yourself that things are going to be different. This time you are going to muffle the inner voice that coos you into weaknesses, like skipping the gym, gobbling up that lonely-looking bagel at work, or having just one last drink at Happy Hour. Alas, the year's just barely begun and you hear that devilish inner voice roaring louder than ever.

According to a study by Muraven and Baumeister in the "Psychological Bulletin," willpower is a finite resource and draws from the same resource pool as self-regulation. That's to say, decisions you make throughout the day—big or small—gradually chip away at your self-control. By the end of the day, it's natural to find the couch much more mesmerizing than a set of dumbbells. That's why it can be extra difficult to stay focused.

Thankfully, the following five strategies can help you triage your resolution-making and redirect your focus on the things that matter most. Hark, your ideal physique will be realized yet!

1. FIND THE RIGHT WORKOUT SCHEDULE

Does it feel needlessly stressful to squeeze in a workout at your current proposed timeslot?

If so, take a hard look at your schedule once more. Find that sweet spot to avoid time conflicts and potential disruptions. For example, if your current plan has you speeding to the gym right after work but you end up compromising due to "things that come up," this timeslot clearly is not ideal.

Instead, hone in on a time in the day when you can consistently have a moment of Zen and are left with no excuses to avoid exercise. Try early mornings before work, school, or any other obligations.

People who complete workouts in the morning tend to stay better committed to their workout program and goals. They're also ready to tackle the rest of the day with gusto.

2. MATCH YOUR WORKOUT AND NUTRITION WITH YOUR GOALS

Most people will agree that any exercise is better than no exercise. Ideally, though, you want a workout and nutrition program which drives you toward your goals.

For example, if your goal includes massive strength gains, the standard protocol first calls for a large stimulus to the muscles in question through a weight-training program with proper load progression.

Although there are many cardiovascular and recovery benefits to steady-state cardio, it should have a smaller emphasis in your program, since excessive cardio could shuttle caloric usage elsewhere instead of toward muscle growth.

3. HIRE A TRAINER

For people who firmly believe in "making their own selves," enlisting the help of a professional might seem like a cop-out. After all, they do cost a shiny penny.

However, this could be one of the best investments you could make for yourself, if funds allow. First and foremost, they help you set a realistic goal, which is crucial to keeping you motivated.

Far too often, people get carried away with a goal like, "I want to fit in my Speedo from college." Trainers will help you refine your goal to something much more sustainable. Afterward, they provide structure, and an exercise program tailored to your fitness level and personal schedule.

Perhaps more important, hiring a trainer turns into personal accountability. Because you pay for this expert's time, showing up to your sessions becomes an obligation, not an option. You gain an ally, someone who will help you stay on track and wishes to see you through to the end.

Simply put: It's a lot easier to stay consistent when you've got a coach or trainer checking up on you.

4. REMEMBER TO REWARD YOURSELF

Work hard, get rewarded. You're hardwired to look for a positive payout that doesn't make you feel like a chump for embarking on this journey to an ideal body. Whether that payout be in the form of a tangible reward, like a delectable treat or a massage; or visible progress ("Wow, my arm is so big now that my shirt may just rip!"), you need to be ready to sing the praises of your accomplishments, no matter how big or small.

Not doing so could rob you of motivation. It's all about positive reinforcement to keep your eyes on the prize. Celebrate little victories by rewarding yourself in whatever way you think is reasonable and appropriate.

Were you able to add 10 more pounds to your deadlift this week? Eat an extra helping of your favorite protein and tell yourself: "Body, you're awesome!"

5. IF ALL ELSE FAILS, RE-EVALUATE YOUR GOAL

In the end, it all comes down to the parameters of the goal. Is it realistic or concrete enough? An ambitious goal like "I want to lose X number of pounds" offers far too little clarity on how to proceed. Think about a smaller-scale change like replacing a morning bagel with an omelet (or many other breakfast recipes found on Bodybuilding.com).

Here you are more likely to commit since this micro-change stands within the margins of what you already do. In this case, you already eat breakfast—so why not just eat something that works toward your goal?

I hope you can apply some, if not all, of these steps and avoid having to discount another fruitful year.

Few people can be 100 percent committed 100 percent of the time. Don't be too hard on yourself when you slip. Remember that a setback is only a setback if you let it completely throw you off your horse.

Have you made a health-focused New Year's promise to yourself? Share it in the comments below and talk about your plan to overcome it!

10 Easy Ways to Lose Weight

It's that time of the year again where we all want to get fit for the warmer season. Today, I'm going to share 10 easy but effective ways to help you shed those extra pounds.

I'm pleasantly surprised people are already noticing my weight loss. A lot of you have been requesting me to share how I'm shedding my pounds so the video will pretty much reveal everything I'm doing. You would be surprised how the little changes in your lifestyle could make that much of a difference.

I can understand healthy eating can be tricky when you've got a busy lifestyle. Perhaps you've got yourself in a habit where you're used to eating out constantly. Processed foods just seem to be the convenient choice.

How many of you complain about your body constantly yet you snack on numerous amounts of unhealthy fatty sugary foods?

I've gotten myself into a habit of taking time to prepare my meals in advance. Instead of always feeling sluggish and bloated, I feel great!!!

My friend Cassey (Blogilates) tells me that your body is 80% diet, 10% exercise and 10% genetics. What you consume into your body plays a MASSIVE role to how you look and feel.

Exercise is very important too. Not just to tone the body but also for a healthy heart and mind.

Weight loss: Strategies for success

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with exercise. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make a commitment

Permanent weight loss takes time and effort — and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Then, once you're ready to launch your weight-loss plan, set a start date and then — start.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.

When you're setting goals, think about both process and outcome goals. "Exercise every day" is an example of a process goal. "Lose 30 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; eating whole instead of refined grains; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).

5. Get active, stay active

While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week.

Any extra movement helps burn calories, though. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/weight-loss/art-20047752

5 Habits of Highly Successful Dieters

Eat less, exercise more. That's the recipe for losing weight, and we all know it by heart. So if we want to get slimmer, and we know the formula, then why can't we do it?

Commitment is important—in fact, it's essential—but it's only the beginning. The key to successful dieting is bridging the gap between what you want to do and actually doing it. The desire is there; you just need a plan.

The scientifically proven tactics on these two pages will help you do just that. I say that with confidence—not only as a social psychologist who studies motivation, but also as someone who has benefited from these tricks firsthand. Each one—especially #2—helped me lose almost 50 pounds after my son was born three years ago.

Strategy #1: Be very specific

When we make goals that are vague, like "I want to lose weight," we set ourselves up to fail.

Motivation happens when your brain detects a difference between where you are and where you want to be. When you are specific about your goal (I want to lose 10 pounds), that difference is clear, and your brain starts throwing resources (attention, memory, effort, willpower) at the problem. A clear target looks something like this: "I want to weigh 135 pounds. I weigh 155 now, so that's a difference of 20 pounds."

Being specific gives you clarity because you've spelled out exactly what success looks like. That means more motivation—and better odds of success.

Strategy #2: Create an OK-to-eat plan

Faced with unexpected temptations—the dessert menu, the catered work lunch—we end up eating things that sabotage our weight-loss goals. The best way to guarantee you make the right choices is to create an "if-then" plan:

"If the dessert menu arrives, I'll order coffee."

"If I am at a business lunch, I'll have a salad."

Studies suggest that coming up with safe-to-eat plans makes you two to three times more likely to reach your diet goals.

Strategy #3: Track your success

To stay clear about that gap between where you want to go and where you are now, monitor your progress. Keep getting on that scale; mark the days you exercise on a calendar.

Another thing: When you think about the progress you've made, stay focused on how far you have to go, rather than how far you've come. If you want to drop 20 pounds, and you've lost 5 so far, keep your thoughts on the 15 that remain. When we dwell too much on how much progress we've made, it's easy to feel a premature sense of accomplishment and start to slack off.

Strategy #4: Be a realistic optimist

As much as we want to believe otherwise, losing weight isn't easy. It turns out that it's important to accept this.

Believing you will succeed is key, but believing you will succeed easily (what I call "unrealistic optimism") is a recipe for failure. Take it from the women, all obese, who enrolled in a weight-loss program in one study. Those who thought they could lose weight easily lost 24 pounds less than those who knew it would be hard. The successful dieters put in more effort, planned in advance how to deal with problems, and persisted when it became difficult.

So don't try to tamp down your worries—they can help prepare you for shape-up challenges.

Strategy #5: Strengthen your willpower

The capacity for self-control is like a muscle: It varies in strength from person to person and moment to moment. Just as your biceps can feel like jelly after a workout, your willpower "muscle" gets tired when you overtax it.

To strengthen it, pick any activity that requires you to override an impulse (such as sitting up straight when your impulse is to slouch), and add that to your daily routine. And take baby steps. Instead of going junk-free overnight, begin by eliminating, say, those chips you eat by the bag, and substitute them with a fruit or vegetable.

Hang in there, and sticking to your diet will become easier because your capacity for self-control will grow.

Source: http://www.health.com/health/article/0,,20578444,00.html