What to Do When You’ve Hit Your Weight Loss Plateau

I know what it’s like to be stuck. I lost some weight (25 lbs.) and then I stopped. I had about 25-30 lbs. to go and nothing was happening. I was exercising, eating healthy and no more weight loss. Here is how I was able to lose the rest of the weight I wanted to. You can do it too!

1. Rethink your diet.

It is time to stop dieting and cutting calories. Avoid quick fix fad diets. You usually end up gaining more weight when it is over than you weighed when you started. Your goal should be to get healthy. Work towards a lifetime goal of a healthy diet and lifestyle change.

And be careful, some foods, such as soy and skim milk, which are marketed as health and diet foods are unhealthy and/or actually help make you fatter.

2. Eat healthy life-giving foods.

Choose healthier organic produce, meats, eggs and milk products. Get plenty of proteins, to help you build muscle and burn fat.

3. Cut out the bad carbs and processed foods.

Avoid the bad carbs– white sugar and white flour. Stay away from the processed foods as much as possible. It is the bad fats and oils, carbs, preservatives, MSG, and food dyes that keep many people overweight.

4. Try cooking with coconut oil.

Coconut oil is the best oil you can use in your diet. It actually promotes weight loss by burning as fuel for the body instead of storing as fat. It is a harmless saturated fat that has been proven not to cause heart disease, and actually helps fight cardiovascular disease. And you can use it for higher temperature cooking, unlike olive oil.

5. Exercise moderately– but don’t over do it.

People talk a lot about the need to add more exercise, but too much exercise can be almost as bad as too little. Listen to your body. Start slowly and increase your exercising gradually. Vary your exercise routines. Alternate weight training and aerobics exercises on different days.

6. When you still can’t lose weight, get some help.

Sometime you just need a little extra help. There are proven herbs and supplements that can that can give you that extra edge you might need to cut your appetite, give your metabolism and energy levels a boost, and help you burn fat and build muscle.

There are also a lot of diet scams out there, so be careful. I did a lot of research, and tried a lot of supplements with empty promises– but you can learn from me. I found the best fat burning and weight loss supplements, and they are all in one simple patch that you apply daily. I am really excited about this product. It gave me the added push, when I needed it. Maybe it can help you too.

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10 Steps to Start Your Weight Loss Journey on the Right Foot

With the New Year approaching many will want to start on an effective weight loss plan. Losing weight is the #1 New Year’s resolution, but some do not complete it. It can be hard shedding those unwanted pounds if you don’t know quite where to begin. To help you with your weight loss journey I’m going to list some simple, but effective methods on how you can succeed with your health goals.

These 10 methods are easy to follow and will help you achieve the body weight you are most comfortable with.

1. Do not count calories. Say what? Well according to Rachel Beller, R.D., founder of the Beller Nutritional Institute in Beverly Hills, “the average person is terrible at counting calories.” People tend to take in far less than they are suppose to. Counting calories makes you focus more on the numbers rather than what you are putting into your body. A lot of women develop the habit of grabbing a TV dinner which is about 350 cal, not realizing that they could have had a meal with less fat, salt, preservatives and more offers more nutrition. Take the worry out of the numbers, the math should work on its own.

To measure the amount of food you should consume in one meal instead of tracking numbers; fill half of your plate with fruit and veggies, one- fourth protein and the rest whole grain carbs. “You will keep the portions right and the calories will take care of themselves. “And you will lose the weight, says Beller.

2. Skipping breakfast is a big no! No! Keri Gans, R.D., a New York City nutritionist and author of The Small Change Diet says “that a lot of women not only skip breakfast, but lunch too.” They get so busy with work and forget or simply don’t have the time and go through the day without properly eating. This will make you eat more later in the day. Avoid skimping on meals too. Adds Gans, Some of my clients will often just have carrots sticks for lunch to save calories for later.

But by then, they’re gnawing on breadsticks and ready to work on the second basket to arrive. Have a lighter lunch, but eat before you go out-a couple of slices of turkey or some crudités with hummus-to take the edge off and help you eat less at dinner.”

3. Make sure your snacks are limited. Many nutritionists say you should eat something every few hours. “It keeps your metabolism up and makes you less apt to overeat.” says Beller. One study showed that on averages that a woman’s daily snack totaled about 679 calories. (That’s as much as a Wendy’s cheeseburger and fries!) A snack should be around 150 calories. Whatever you nibble on make sure it has protein, fiber and healthy fats says Beller. If you are not hunger then your body is telling you, you don’t need the extra fuel.

4. Eat veggies first. According to Louis Aronne, M.D., director of the Comprehensive Weight Control Program at New York Presbyterian Hospital /Weill Cornell Medical Center and author of The Skinny, “Eating your vegetables before your meat, bread and other side dishes helps control your appetite, it will make you eat less and lose pounds.”

5. Set small goals. Women who tend to set big goals have a hard time accomplishing them. That kind of thinking is just too grandiose and intangible says J. Graham Thomas, Ph.D., coinvestigator at the National Weight Control Registry, which has tracked more than 10,000 people who have lost weight and kept it off. Take one step at a time, start a workout routine of 3-days a week and gradually work your way up.

6. Do the right cardio. Any type of cardio is good for weight loss: A recent study showed that a 45-minute cardio session can make you burn more calories at a faster rate 14 hours afterwards, but interval training (exercise at a moderate intensity with vigorous bursts) always is more effective than a steady and slow pace. You burn more even during the less intervals because your heart rated doesn’t have time to drop down to what it would be at a slow pace workout according to Suzanne Meth, who manages the VIP fitness studio Eat Equinox in New York City.

7. Cardio is effective, but more can be done to tone your body such as lifting weights. When you have more muscle you burn more calories. Focus on moves that target large muscles (butt, thighs and back). Most women think of abs and arms, but they are the tiny areas says Meth. “The muscles you don’t see in the mirror are metabolic monsters.” And think quality not quantity.

8. “Some women tend to overlook liquid calories” says Beller. Watch what you drink, you could add hundreds of extra calories they you don’t need. Drink plenty of water.

9. Low-fat is good; however women think that non-fat is better. Your body needs fat (healthy fat), when you deprive yourself from fat you don’t get as full as you should. So, aim for eating healthy fats with your meals.

10. I know you have heard this a thousand times “getting at least 7 to 8 hours of sleep can help with losing weight.” Adequate rest allows your body’s appetite to work the way it should, so you will feel less hungry and won’t overeat. “When you are tired people tend to grab unhealthy foods” says, Gans.

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7 Exercises for a Toned Full Butt

People tend to be insecure about their butt if it is not in the best shape. Working on your glutes takes time and effort. Without plastic surgery, you can tone up your butt with the right moves. Targeting the muscles is the key to building an attractive and round backside.

Here are great exercises for your butt:

Dumbbell Squats

Dumbbell squats work your glutes and thighs. Stand with your feet shoulder- width apart with your weights at the sides. With your back straight, stomach tight and face looking forward, lower yourself by bending your knees. Once your thighs are parallel to the floor, stand up and repeat about 10 to 12 reps.

I do these all the time whenever I workout. According to Fitness Magazine, you can make these techniques more intense by jumping explosively in place without the weights.

Leg Presses

These are performed on a leg press machine. Sit on the seat with your feet shoulder-width apart on the plate. After pushing the plate up and flipping the safety handles over, lower it towards you. Once your knees form a 90-degree angle, push up and repeat 10 to 12 times. Do not fully lock knees when pushing up.

This next exercise is one of my favorites and it is very effective. I have seen results quicker by performing lunges. I alternate, and execute similar moves.

Lunges

Perform lunges with dumbbells. While holding the weights at your sides, step forward with your right foot and lower your body by bending both knees. Make sure to start slow and stay balanced. When your right thigh is parallel to the floor and your left knee is an inch above the floor, stand up and lunge forward with your left leg leading. Continue to switch legs until you do at least 10 to 12 repetitions.

Step-ups

Livestrong.com says that these should be done with a weight bench or stepping stool and a pair of dumbbells. Stand behind the bench, with your feet hip-width apart and the weights at your sides. After stepping on the bench with your right foot, step, up with your left foot. Step down with your right foot leading, step up leading with your left and step down leading with your left. Begin again with our right foot leading and continue in the same pattern, repeat 10 to 12 times. According to Mayo Clinic, this move is for the toning the lower part of the body.

Butt Raises

You will need an exercise ball to perform this method. Lie flat on your back with your heels propped up on a ball. In a controlled motion, press into the ball, lift your hips up and squeeze your glutes forcefully. Slowly lower and repeat 10 to 12 times. Keep your knees slightly bent throughout the motion.

Butt exercises, depending on how often they are performed will give you satisfying results and change your appearance dramatically with consistency. If you have a flat butt and want to improve your body, do these workouts at least three to four days a week for about 30 to 40 minutes per session, along with cardio.

Here are a few more exercises for your backside. Follow the directions along with a proper diet and you will be in shape in no time and wear your bikini and jeans with confidence. You do not have to do all of them, but at least choose two or three to get better and faster results.

Sumo Squats

Sumo squats target your butt and inner thighs. Hold a heavy dumbbell vertically in front of your body with your arms fully extended and your feet in a wide stance. Turn your toes outward and lower your body toward the ground. Stop when your thighs are parallel to the ground, stand back up just short of locking your knees and repeat. Start slow and do 10 to 15 reps.

Stiff Leg Dead lifts

These are also done with dumbbells. Stand with your feet shoulder-width apart, and hold the weights in front of your thighs with arms straight. Bend at the hips, and lower the weights down toward the ground. Stop when you feel a strong contraction in your hamstrings and buttocks, and bend back up to the starting position.

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7 Benefits of Coconut Oil

is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils.

1. Coconut oil doesn’t turn to fat in your body.

Unlike many other common oils, like soy (vegetable) and corn, coconut oil won’t make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT’s are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.

2. Coconut oil increases your metabolism.

Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT’s burn three times more calories for six hours after a meal than LCT’s.

The February 15, 2005 issue of Woman’s World magazine stated that coconut oil is the “underground high-metabolism secret.”

This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

3. Coconut oil has omega 3 fatty acids.

Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.

4. Coconut oil gives you energy.

Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT’s), which increase metabolic rates and lead to weight loss. MCT’s promote thermogenesis, which increases the body’s metabolism, producing energy.

Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them, too.

5. One of the best things you can use on your skin and hair is coconut oil.

Coconut oil one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.

Not only does is soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.

6. Coconut oil has healthy benefits that most other oils do not.

Evidence is mounting that coconut oil has anti-fungal, anti-bacterial and anti-viral effects when both consumed and used topically on the skin.

Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

7. Coconut oil is one of the best oils you can use for cooking.

It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don’t do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.

It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.

Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won’t be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!

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