Set Goals to Lose Weight

Goal setting is an incredibly powerful tool to aid you in achieving what you want to do in life, including what you want to achieve in terms of your weight and how you look and feel. For a goal to be truly effective and worth the paper you write it on it needs to be SMART – Specific, Measurable, Achievable, Realistic and Time Bound.


Saying you want to “lose weight” is too general. How much weight? It should be like this: “I want to lose 5 kilos and 5% body fat”.


When you are specific you should always be able to measure what you want. For example “I want to lose 5 kilos and 5% body fat” is measurable as you can take your weight and body fat weekly to make sure you are working towards your goal.


Achievable means there must be genuine steps you can take to reach that goal. Real steps that you know you can do (or know you can find out). 1) Find a nutrition plan and follow it, 2) work with a nutritionist, 3) get quality sleep 4) drink more water etc…


Be real. It has to be achievable. If you say “I want to lose 20kg in the next month”, it might be specific, measurable, and there might even be steps to get you on that road, but is it realistic? I think not.

 Time Bound

This is a big one. Set a deadline. Going back to “I want to lose 5 kilos and 5% body fat” – when? In 4 weeks? 10 weeks? A year? Set a deadline and stick to it. “I want to lose 5 kilos and 5% body fat, 2 inches from my tummy and 2 inches from my hips in the next 10 weeks” Perfect – now that’s a goal.

We recommend people ALWAYS have a goal. And when you reach your goal make a new one.

 Here is what can be achieved:

  • 0.5-1kg of weight loss per week
  • 5% of body fat loss per week
  • 5% of body fat loss per week
  • 2-4 inches off your tummy in 6 weeks
  • 2-4 inches off your hips in 6 weeks
  • Drop a dress size in 6 weeks

Take 5 minutes to think about what you want to achieve. But here is the weight loss gold. YOU MUST write your goal down on paper and review it daily. It also ok to alter the goal as you move forward and start achieving the things you set out to do. Keep updating the goal and write it down.

Once you have written down your overriding goal get 10-20 post it notes and write a very condensed version of your goal on each post it note and place them everywhere you see – in your wallet, on your fridge, as the screen saver to your PC, i-phone or Blackberry, in your cupboards, on your bathroom mirror etc…so they will constantly remind you of what you want to achieve. These 2 little tips will increase the likelihood of you achieving your goals.


Safe Body Building Tips

bodybuildingYou see them in magazines and on TV, men and women who look like their arms and legs will explode as their muscles are so huge! There is no need for you to take your body to that level if you don’t want to as the simple strategies in this article will help you to build muscle in a healthy manner. It is essential that you eat enough vegetables. While muscle building diets tend to focus on carbs and protein, you still need plenty of vegetables. Vegetables are packed with vitamins and minerals, two things that are absent from high concentrations in protein and carbohydrate-rich foods. Of course, vegetables contain a lot of fibre as well. Your body uses fibre to process protein more efficiently. Genetics are going to play a role in the amount of muscle building success that you see. If your family has not provided you with the right genetics to have the body that you dream of, you may have to work harder to see any results. That does not mean it is impossible, it just means more hard work.




In order to effectively build muscle, regular eating is required. However, if you have a busy life, it can be difficult to find time to eat. Meal replacements are a great way to fulfill the need to eat if you do not have the time to prepare real meals. They provide a sufficient amount of protein and nutrients, and can also help you avoid eating unhealthy fast food alternatives. Strong, toned arms or legs can look amazing. Not only will you look great, but you’ll be better able to carry heavy objects or work for longer periods of time without tiring. The best part is that a toned body is less susceptible to disease. With all these great benefits, it’s up to you to take what you’ve learned here and use it.

How To Lose Weight After Having A Baby

Happy mother with newborn baby

Happy mother with newborn baby

When you take all the readily available weight reduction information around into account, it may leave you feeling confused. That is understandable. You should start simple to get the best long-lasting results. Here you will find some very easy and quick tips to get you started on your weight loss course.

Find means to exercise during the day that can help you slim down. It’s difficult for a lot of us to find time to go to the fitness centre, however if you start finding little ways to fit in some sort of workout, it can add up to losing extra pounds. Park as far away from the office as feasible, take the stairs instead of the lift and also have fun with the kids at the park. Or join this outdoor boot camp in Wandsworth to help burn more calories.Little things like this will help make a dent in your weight-loss.

Another good way to lose weight is to avoid eating late at night, prior to going to sleep. The majority of people do not understand that eating late in the evening means that you’re more likely to save every one of those meals as fat. It’s best to eat a light dinner, as an alternative.

An excellent way to slim down is to make progressive changes to your diet regimen as well as lifestyle. A great deal of fad diets advertise significant modifications that are unnatural as well as they cannot be carried on over a long period of time. In doing that, you’re more likely to get all the weight back or maybe more. It’s best to make progressive changes.

Drinking more water can help you shed extra pounds. By minimizing how much you eat and also drinking around half a gallon of water each day, you will begin to shed more weight. Although you will not have actually shed body fat, you will certainly have shed your very first extra pounds. That’s a good start for dropping weight.

Change to minced turkey instead of minced burger when dropping weight. Minced turkey can be pleasant to taste and can replace hamburger in tacos, patties, casseroles, meatballs and chili to name just a few. Turkey has a lot less fat, tastes good and also is an excellent alternative for hamburger.

If you need to shed that stubborn fat kept in your upper legs, walking on an incline is an excellent exercise to do. This can be done utilizing a treadmill, walking up steps, or maybe climbing a hillside near your home. Inclined walking targets the huge muscle groups in your legs and helps to enhance as well as tone them, while at the same time burning the stored fat in those problem areas.

Make sure that you never skip any meals when you are attempting to lose weight. If you miss a meal, you may tend to snack on things that are not good for you. It is better to stick to effectively spaced meals. One factor for this is that you need all the power you can get from your meals to work properly.

When you make use of these weight reduction suggestions, along with your own programme, you should obtain the most effective cause in the least amount of time. Everyone is different and not every programme is right for every person. These suggestions, nevertheless, are universal. When you keep them in mind you will have only success.

Keep Your Fitness Levels High

DSC_EXERCISE_CLASS_large_323135110Exercising alone, every day, can soon become boring. You might find yourself quitting your fitness workout after a week or two, and without any one to hold you answerable, you’re off the wagon again. A good way to remedy this is to find a partner with comparable fitness goals to work out with. Try a few of these pointers for working out with a companion to keep you on course.

When you’re starting a health and fitness programme, keep in mind that you must always warm up. If you are under forty, hold your stretches for thirty seconds. If you more than the age of forty, your stretches should be held for sixty seconds. Muscular tissues become much less limber as you age, so it is wise to change your exercise to match these changes.

If your objective is to end up being extra healthy, but don’t know where to begin, try meeting with a personal fitness instructor. Good instructors understand the best ways to get you started on activities you will feel happy with, how to keep you motivated as well as get you to the next fitness level, injury free.

To keep your physical fitness on par, rather than participating in extreme workout and diet programmes occasionally, you need to establish a regime of exercising a moderate workout as well as diet regimen plan daily, on a continuous basis. When you do fifteen minutes to half an hour of light to moderate exercise day-to-day as well as eat a balanced, healthful diet, you will have a more effective result in both health and fitness.

Establish goals. Having something you’re working toward makes the workout more rewarding. Whether you want to fit into a dress, run a marathon or just look great, setting goals helps you to see a light at the end of the tunnel as well as helping you to concentrate on that goal.

When attempting to be physically fit, cardiovascular exercise should be included in your health and fitness routine. Any sort of motion that makes your heartbeat fast (running, using a bike) will certainly help to burn calories and also deflect unwanted fat. Cardiovascular workout will help keep you healthy and balanced and solid.

As you can see, there are several great options for working out with a fitness companion or expert personal trainer. By locating a workout pal and incorporating some of these suggestions into your physical fitness routine, you will be more likely to stick to your routine as well as have a good time. Soon, you as well as your partner will be on your way to reaching your health and fitness goals.

Are You Sensitive to Gluten?

On Saturday mornings BBC breakfast there was a nice piece on gluten sensitivity and coeliac disease. The actress Caroline Quentin was on the sofa with the CEO of the charity coeliacUK talking about her experience of being diagnosed with coeliac disease.

There are about 100,00 people in the UK diagnosed with coeliac, but there are potentially 100,000’s more people living with the condition who have yet to be diagnosed.

This is potentially a huge health crisis just waiting to happen. You see coeliac disease is an autoimmune disease. Just like MS, rheumatoid arthritis, AS or autoimmune thyroiditis. It’s not just something that you can try and live through, your immune system is actually attacking and destroying your body.

This is a common theme among people – they go years suffering with IBS and other completely unrelated problems such as rashes and skin problems, joint pain, depression to name a few, along with the usual IBS type symptoms and constipation, bloating and eruptive diarrhea (yes sorry to have to describe that)…

BUT, why are more and more people getting diagnosed with coeliac disease? Some suggestions may ring true. Is it all of the chemicals that are now in our food or the over reliance on antibiotics which ruins our gut flora and makes us more susceptible to gastro intestinal distress.

Some evidence lays the door at chlorine and flouride in our water while others lays the blame at junk food. Whatever the reason may be it is irrefutable that the problem is growing and more and more people are affected by this affliction. We certainly hope that medical research is able to produce a viable solution soon for the many millions of sufferers around the world.