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Author: admin, 11.04.2016. Category: How To Learn Meditation

Expert Nurse - Setting Realistic Weight Loss Goals  Complementary approaches to health stress the importance of diet and exercise.
With the Learning Technologies Summer Forum coming up next week at London Olympia on 14 June, we want to give you a heads-up on some of the best bits. London UK, 25 May 2016: New independent research from Towards Maturity, supported by Kallidus, reveals that the retail sector may be wedded to formal learning and has yet to explore the benefits of social and informal learning despite its growing commitment to investing in learning technologies and building its internal learning team. What can today's learning leaders teach us about using evidence to support performance and capability?
Louise Pasterfield from Sponge UK explores Towards Maturity data to uncover practical ideas that could inspire change in your organisation.Induction matters.
Mindset, behaviour, values and the ability to reflect, change and grow are all valuable characteristics - but are they being nurtured?
It is estimated that by 2020, 60% of new jobs will require less than 20% of the skills we currently possess.*To equip people with the right skills and competencies, at the right time, more agile learning solutions are needed. Here's what not to miss and where you can find great giveaways.The Learning Technologies Summer Forum has a fantastic line up of conference speakers and exhibition sessions. However, they provide a great opportunity for constructive reflection.Everyone loves winning awards. Kirsty GreanyWhile it's easy to slip on the rose-tinted glasses when looking at the challenges of business 20 years ago, it's fair to say that the landscape has significantly shifted in the last couple of decades. Focusing on whole foods such as grains and fresh fruits and vegetables while minimizing processed foods, establishing and maintaining adequate hydration, and being aware of potential adverse reactions to food and food additives contributes to wellness. Organisations must ensure their staff become competent in a swift, structured and pertinent way.
It shows that nine-in-ten L&D leaders say they want to positively impact the bottom-line in their organisation.
It's a word so commonly used in the context of learning and development, yet our understanding of the brain's key processes in relation to change is one rarely discussed by L&D professionals.
Organisations with effective induction are more likely to retain their new recruits for longer.
Organisations are becoming more team-based, with flatter and less hierarchical structures that see five generations working together - often dotted across different locations, using technology to connect and work. The process also enables learning professionals to reflect on five key issues that impact on designing and delivering a modernised learning strategy. There is no magic potion involved to instantly make you slim and fit, only a little bit of learning and practice. The Body Mass Index (BMI) is the accepted measure for assessing weight most accurately.
With further education and traditional qualification regimes falling behind, how can workplace learning fill the gap?What are micro-credentials and Open Badges?Micro and digital credentials give organisations the ability to increase the value of their learning and reduce time to competence, resulting in more engaged learners and better productivity. Entering awards can be a daunting and time-consuming process - an additional task on top of everyday work. They get new employees up to speed quicker and help them reach their performance goals earlier.In its 2014 report about on onboarding, Aberdeen Group found that 68% of companies had no formal process in place. A micro-credential is an accreditation of a small chunk of learning, often used to endorse achievement of a specific piece of knowledge, skill or competence. Despite the fact that 96% of learning leaders are looking to technology to improve the way they gather and analyse data on learning impact, only 17% are doing it - down from 26% in 2010. We'll be on stand 27, where you can come and learn about the importance of benchmarking, what it can do for you and even get started at the show with help from our team. They are good for providing descriptive, rather than prescriptive, accreditation and particularly useful for soft skills, skills for specific job requirements and informal learning.Digital credentials are increasingly being used as a way of recognising workplace accomplishment. Put simply, L&D delivering new training or ways of working can easily be assumed to be a threat. It provides L&D teams with the perfect chance to step back and think about what has led to current organisational successes, before sharing those stories and successes.There is nothing more satisfying at work than thinking over your recent activities and realising that there is a lot to be proud of! We'll be digging into Towards Maturity's data to see what it tell us about changes in onboarding practice, as well as picking out some practical ideas that could inspire change in your own organisation. They not only need to meet fundamental business targets, but must be dynamic problem solvers who know how to roll with (constant) change.Leadership and management skills really matter - and this includes mindsets, behaviours, values and the ability to reflect, change and grow. As body fat increases and lean body mass decreases, the risk for cardiovascular disease increases. They have been around in various forms for some time, but often organisations have digital credentials that can only be used in their own systems and not validated, transferred or accessed outside.Open Badges are digital credentials which offer transferability.
The understanding of the need to link learning to business goals has increased year-on-year, since we started our benchmark in 2003. It leverages the data of its in-depth Benchmark Study, the largest learning technology benchmark in Europe.
Only 13% of retailers are investing in blended learning while the average across all sectors is double that figure (26%), with top learning companies nearly three times more likely to be using blends than retail companies (35%).
Seek, support and develop leaders right and you'll have more engaged, productive, and profitable businesses.
Learners collect badges in a free Mozilla ‘backpack' to create a comprehensive digital record of their learning experiences, behaviours and achievements, which can be used in e-portfolios, CVs, social media and other digital resumes. We want to demonstrate we can add significant value, but stumble at the first hurdle when business leaders just see us as adding significant cost. When planning our learning solutions, it's helpful to consider some of the challenges or obstacles we may face in terms of learner engagement and 'stick-a-bility'.Our learners are becoming increasingly more self-directed and sure of what they want and need. This may be due to a lack of required skills and knowledge, as the research indicates over half lack the confidence in incorporating new media in learning design and only 4% believe their L&D teams have the skills for facilitating collaboration. Benchmarking can help you get started on your way to winning and help you clarify what's been successful - here are 6 perfectly valid reasons to use it.How benchmarking can helpWe are not promising that benchmarking will definitely lead to trophies in the cabinet. So it's no wonder that companies spent nearly $31 billion on leadership programs last year. This ratio is calculated by dividing the waist measurement in inches by the hip measurement in inches. Since their personal backpack is not linked to any badge provider, they can add to it as they move around different organisations.
In order to best facilitate social and experiential learning, we need to be actively seeking to understand our learners and the learning process.
What is more 71% do not believe that their own staff lack skills to manage their own learning. Secondly, the scale of the work ahead, as 95% of respondents want to improve induction with only 39% meeting that goal.
Develop the right skills and reduce time to competenceAs new knowledge and skill requirements emerge in the workplace, businesses must ensure that staff development keeps pace. This workshop will show you how.You will be bursting to tackle the boardroom with renewed energy after drawing on insights from a decade of research and literally hundreds of years of practical experience in the room. With such a big gap between aspiration and performance, the induction challenge seems daunting but there is evidence that learning innovation is turning the tide.
Your goal should be to take your body and make it as healthy, strong, flexible and well-proportioned as you can. Micro-credentials can be developed far quicker than traditional qualifications and targeted to specific skills or competencies. Learning effectiveness is one of the last unmeasured areas of business spend and this is becoming unacceptable.
Here are six compelling reasons why benchmarking can help turn the possibility of being an award winner into a reality:1.
Thin or plump, young or old, you will be more beautiful, have a prouder carriage, healthier glow and a supple flow of movement which says that you are comfortable and confident about your physical self.?The fastest, healthiest, and most effective, interesting and rewarding way to lose weight is by combining 300 minutes of cardio exercise a week with a healthful diet.
They are also useful for breaking larger areas of learning into staged achievement, helping employees become project-focused or task-ready in a shorter timeframe.Open Badges are a valuable motivational tool for recognition of experiential learning and evidencing that learning has been put into practice.
By measuring better, we know we can save huge amount of money for our clients and drive significant further investment into what does work. The Towards Maturity benchmarking process gets organisations, and L&D in particular, thinking on the right track. Incredibly, ‘Top Deckers' are 50 times more likely than the lowest performers to improve talent strategies to keep their best people. These aren't the only source of future leaders, of course, as many other potentials are already in-house, out there to be recruited or returning to work after having children. Rather than employees simply completing a piece of discrete learning, badges give the ability to reward the demonstration of desired organisational behaviours.Recognise the value in workplace learningRecognition is a key driver in learning.
It's clear from this research that organisations that are using technology to measure improvements are also performing so much better than those that do not, with some reporting threefold improvements.
Make sure you give Towards Maturity a shout out, we're on stand 27! Free seminars worth watchingGetting started with VR: myths, realities and practicalities2016 has been dubbed the year of virtual reality, but should we believe the hype? The best results come when you simultaneously cut down on caloric intake and increase the calories you burn up through exercise.  Some of what you'll learn is basic common sense, but hopefully you'll gain some insight into how you can change your bad eating habits into good eating habits so you can lose weight and keep it off.
Our research with employees in this sector shows that staff are more able to learn for themselves than L&D give them credit for. Using real life ideas can help inspire new approaches that will make a difference in your own situation. The vast majority we talked with were frustrated by the lack of transfer back to the job after managers had participated in training. Accrediting learning confers value and demonstrates that organisations are serious about fostering in-house talent. The study considers how L&D leaders are delivering business and staff impact and training efficiency, together with the tactics they are using to deliver results. A demo of Toolkit for ManagersFind out how our Toolkit for Managers can make your managers more effective by putting relevant resources at their fingertips - right at the point of need. As well as understanding how the science of learning can impact learner behaviour, we should also consider its effect on our design in L&D. It's very easy in today's busy world to not make time for reflection, yet reflection is critical to success.
Inspiration by example We've identified four techniques used by organisations in their induction programmes that relate to the tactics of the top performing organisations highlight in the Towards Maturity Industry Benchmark Report. Recognising with Open Badges provides validation which employees can retain over the long-term. If up to 80% of what we do throughout the day is habituated, then we really need to ask ourselves the question: when designing learning experiences, are we doing similar things because it's what we've always done? They are three times more likely to use benchmarking as a performance improvement tool - benchmarking against the tactics that improve performance.
By benchmarking you enable yourself to reflect, take stock and focus on the activities that really make a difference.2. While every organisation is different, examples of good practice and innovation in other companies can offer inspiration for change. First, it seems there's a lack of measures put in place for management and leadership training. Reference is also made to data from the Towards Maturity Learning LandscapeTM research, gathered online during 2015 with over 1,600 workers. Is there a way in which we can transfer our learning design so that we still retain the highlights of what we know works, but cut out the things that don't? By reflecting on and analysing organisational performance, activities and practices, L&D can identify organisational strengths and areas of high performance. Secondly, it seems that the learning strategy many apply to management and leadership training is often out of sync with the audience's needs. In this guide I'm going to give you straight talk about what it takes to rapidly lose weight and get fit in a healthy way. 94% want to improve their staff's engagement with learning and 83% want to encourage self-directed learning (Embracing Change). This In-Focus Report is free to download thanks to the specific support of one of our founding Ambassadors, LEO. The leading sports retailer has been providing online onboarding since 2013 with more than 25,000 employees, across the 19 countries going through the programme.
I'm going to show you exactly what you need to do, step-by-step, so you can reach your weight loss goal and keep that weight off for the long term.


By personalising learning journeys and recognising achievements, learners can be empowered to take control of their development.Micro-credentials support self-directed learning by enabling non-linear development. Data from Towards Maturity reveals that 83% of new starters like to learn at their own pace, with 44% using their own mobile to learn.With this in mind, Sports Direct used the Adapt multi-device responsive elearning framework for its online content. Effectively, it's the on-off switch and the 'gatekeeper' in terms of what gets filtered through your brain, what we pay attention to and what we don't.
Receive your Personalised Benchmark report analysing current performance and tailored action plans valued at £300 - free until 15 July.
Just as importantly, benchmarking identifies weaknesses and those areas of low performance. It means employees can access the elearning on a smartphone or tablet, giving them maximum flexibility. You can read more about Sports Direct's approach to induction in Inside Learning Technologies & Skills magazine.
Since 2003, over 4,500 organisations and 23,000 learners have contributed to Towards Maturity's leading benchmarks. Only 39% offer mobile content, and 30% have no plans to implement social media for leadership development. Standards can be updated with prior knowledge and skills recognised so only new elements need be achieved.There are significant benefits to be realised by organisations developing micro-credentials using Open Badges. It has an impact on creativity, innovation, focus and attention: As well as ensuring the mood is right for your learners, it really starts with you!
Towards Maturity data reveals that 87% of Top Deck organisations agree that top managers are involved in promoting learning, compared with an average of 37%.UK infrastructure company, Story Contracting features a video message from the company owner and Chief Executive, Fred Story in its new online induction. It's no wonder then, that there is a lack of transfer from learning to doing, if the learning doesn't fit in with everyday lives and habits in the first place and isn't focused on supporting performance there and then. They not only offer a more agile way of credentialing changing skills and knowledge but they enhance the value of workplace learning. With an unrivalled combination of experience, expertise and capability, we design and deliver a strategic mix of world-class multi-device learning content, media, tools, and platforms.
Pinpointing strengths and weaknesses enables L&D and business leaders to really hone in on performance. This isn't to say there aren't some great examples of modern, blended, performance-focused leadership development - there are some cited in Towards Maturity's paper. What can we learn from these?How leadership solutions can #makeithappenIt's time to close the gaps and deliver the type of learning solutions that will engage and really help leaders. If you are going to lose weight and stay fit, you have to think ?long term lifestyle changes?. He has over 15 years' experience of working on educational technology projects for government bodies, awarding organisations and institutes, and financial services companies. Are you planning enough time for your learners to generate content and ideas?When planning any learning experience, always consider the culture of the organisation. Benchmarking does what it says: it provides organisations with a benchmark to measure themselves against others.
New staff and partners joining Specsavers are able to earn a virtual coin by completing the company's new induction course.
To really help them, we need to offer easy to find performance support that is genuinely useful and relevant to leaders and managers' points of need.
You can't eat a banana or a bowl of cabbage soup for three days and think you've succeeded in your weight loss goal. You can use it to see how you are performing on various aspects of organisational practice compared to others.
The business then makes a real cash donation to the charity chosen by employees in proportion to the number of virtual coins earned.You can read more about the Specsavers' approach here. For example, have you properly embraced mobile learning and are reaping the kinds of benefits that some organisations are enjoying? But we also need to help develop those deeper skills and behaviours in ways that fit with leader's (crazy) lifestyles. You've only developed a nasty habit of yo-yo dieting. I know that's probably not what you wanted to hear.
What are the top performing companies in the Towards Maturity benchmark doing in terms of mobile learning? An average of 48% of Benchmark respondents reported that elearning not being tailored sufficiently was a barrier to success. As a baseline, that means moving away from solely ‘event' based learning - three-day workshops or long online courses - and embracing more resource or micro-learning approaches that provide short challenges and tasks as nuggets that help build skills and insights over time. Most people want instant gratification when they make that all important decision to get fit and lose weight. It can be really useful to know what characteristics top performing companies have in common and what is driving their success.5. United Biscuits (UB), the company behind household names such as McVitie's, Jaffa Cakes and Penguin, wanted to make sure its induction programme was relevant to both new starters and any existing employees who might access the training.
We would say that providing simulations, interactive videos and meaningful games can make smart use of a leaders' precious time, and build the competence and confidence leadership roles require - so ROI for L&D too. UB used video of real employees talking about their jobs to add relevance and authenticity to the content.You can read more about the experience at United Biscuits in HR Grapevine magazine. Granted, obesity does run in some families, but that doesn't mean you have to sit back and accept your overweight as a kind of family curse. This report gives clear, insightful indicators about your strategy's current strengths and how that compares to your peers.
Supporting or providing social spaces for informal learning and sharing is key too - the how will depend on who your audience is and how they currently work together.Measurement comes into play here as you have managers, teams, and peers providing tailored feedback about performance and application.
More than likely it's simply the result of careless or naive eating habits and far too little physical activity - lazy habits passed on from generation to generation. The aim is to help L&D professionals focus on one area of action that will help them deliver impact.
But leadership and management development is often holistic, and ongoing - like a journey rather than a series of interventions. And, if improving induction is your focus, there are more ideas in Sponge UK's Rough Guide to Induction.
To track what tools, learning, and performance support is used by an individual is a bit of a red-herring - especially if you're genuinely offering it up to help them in anyway that works for them. Louise PasterfieldManaging Director, Sponge UK Louise has more than 20 years' experience in learning and design and is passionate about making elearning absorbing so staff can apply what they have learned immediately into the workplace.Her interest is in how best to harness technology so people can learn, grow and make a difference to their organisations. There has to be some bigger, business goals to be measured, alongside the individuals' performance or growth targets, and it might take a little while for the data to come in for these. In terms of those millennials as future leaders - don't leave it too late before you start developing them. In Deloitte's report on this generation, Not only is this generation notoriously flighty and ready to up and leave within two years, but 70% of those ready to jump ship cite lack of leadership training as the reason why. Diet properly and you'll not only look better, but you'll eat better than you probably have in years.
Just think about how that Personalised Benchmark Report will help you deliver better results.Unsure if you are ready?Benchmarking will help you make up your mind if you should enter an award this year or wait until next year when you have had a chance to build further on current successes. In that case, he's either being overly kind, or he's overweight himself, or he's simply telling a big fat lie! So to attract and retain talent, and build leaders of tomorrow, open up those digital, multi-device resources -  simulations, diagnostics, videos, podcasts, tools and more to anyone who's interested. Let it show you how to add not as much as a single pound though you add five, ten, twenty, even thirty candles to your birthday cake. The fatalistic (lazy) attitude that middle-aged spread is an inevitable companion to middle age was long ago disproved by some of the world's most famous women who have absolutely refused to surrender their slim figures and youthful vitality.   Why Most "Diets" Fail If you're the one who is standing on the springboard of a new diet program, seeing a statement like 'most diets fail' can be deflating.
It doesn't motivate many people to even try to lose weight because a vast majority of those who diet and lose even a little weight will eventually put all that weight (and many times more) back on as soon as they stop dieting. Therin lies the problem. Diets are doomed to fail right from the start because most people view diets as a short term solution, something they can follow for a set period of time to get the desired results and then just stop. But unless it's a diet plan they can follow for life, they're doomed to fail. It doesn't really matter if you believe it or not. You wouldn't be reading this article if you did. If you want to lose weight and keep that weight off, you need to stop thinking of a diet as a temporary fix. Unfortunately, most people follow an "unhealthy" diet which leads to weight gain, high blood sugar, and for some, obesity, high blood pressure and heart disease. Weight gain is the product of not paying attention to what you put in your body, how often you do it and when. They also produce long term health problems, such as high blood pressure, high cholesterol, constipation, fatty liver, heart disease and more. You may be feeling great because you've lost a few pounds.
But I guarantee you this - If you stop following that diet, and go back to your old eating habits, very soon you'll find yourself on the wrong side of that diet failure statistic. When you crash diet, you put your metabolismon a roller coaster ride.
Instead of speeding up and giving your body more energy, the lower calorie intake that normally goes with a crash diet puts your body in "famine" mode. Your body doesn't want to let go of what it knows it needs to survive. You need to think ?long term, healthy eating ?that will help promote a healthy metabolism, not send it into shock.
You also have to look at your lifestyle and learn how to incorporate fat burning exercises into your daily life so that you not only lose weight, but you maintain that weight loss for life.  Turn Your Metabolism into a Fat Burning Machine   We've already established that your old habits will have to go before you can finally reach your goal of losing weight. Some people are unable to digest dairy products because their body doesn't produce an enzyme called lactase.
However, because the culture in yogurt produces its own lactase it can be enjoyed by most people.
Eating yogurt can combat the bacterium that causes stomach ulcers.Eggs- Skip that stack of pancakes and get a fat-burning boost with a plate of eggs.
Eating the right meal within an hour or two after exercise can make the biggest difference you've noticed yet. That's the time when your body needs -and most effectively uses- food to turn your effort into stronger muscles and increased energy levels. Starting a meal with half a grapefruit is an old diet trick that does seem to work, according to scientists. In 2006, they found that this simple change helped a group of very overweight volunteers to lose weight.
Grapefruit is full of flavonoids that repair cell damage, combat cancer, and protect the heart.Avocados- They have a hunger-halting hormone called leptin. Scientists have found people are more relaxed after a higher-fat meal, and even feel less pain.
Some fat is also necessary for the body to absorb nutrients that can improve your mood, such a vitamin E.
Avocados are the healthier alternative: instead of saturated fat, they provide healthy monounsaturated fat.
They are rich in tryptophan, along with vitamin B6 and folate, which helps the body turn tryptophan into the feel-good chemical serotonin.Mushrooms- Try swapping out meat for mushrooms in your favorite recipe. A recent study found that mushrooms were just as filling, but of course don't have the saturated fat that's found in meat. Mushrooms are one of the richest sources of a powerful antioxidant called L-ergothioneine, which combats cell damage. They are also rich in vitamin B3, which might slow the onset of age-related dementias, and potassium, which helps to regulate blood pressure. Research is being done into their cancer-fighting properties, including reducing the risk of breast cancer. Mushrooms might also help to slow down age-related muscle loss, as they provide protein in a form that the body can easily use.
Shiitake mushrooms, in particular, are rich in iron.Olive Oil- With all of its heart-healthy qualities, olive oil contains a hunger-busting acid too.
These three nutrients are associated with a lower risk of colon cancer, which becomes increasingly common in later age. Together, these nutrients protect cells from the damage that can lead to cancer, as well as causing heart disease, hardening of the arteries, and skin deterioration.
The vitamin E content can reduce the severity of hot flashes.Whole Grains- To whittle your middle, go for the whole grains.


Folks who eat more whole grains have less belly fat.Red Pepper- Do you love crushed red peppers? The heat-inducing compound (capsaicin) that's found in pepper actually cuts your appetite.Fava Beans- Bring on the fava beans if you want to cut that belly fat.
So it stands to reason that the first step in weight loss would be cutting back on your food intake. You don't want to starve your body. When you don't eat enough food, your body will begin to take whatever it needs in the way of nutrients from other parts of your body in order to survive.
That means taking nutrients from your bones, teeth, and vital organs, leaving your body depleted. Your metabolism will shut down in order to reserve energy and your body will only use enough energy to stay alive. So while you may think that by starving yourself you'll drop weight quicker, what you're actually doing is sabotaging your metabolism. The operative word when thinking of food is "healthy". It's not enough to simply eat enough food to keep your metabolism running at optimal performance.
You need foods that will give your body energy while allowing it to function with a minimal amount of effort. It is true that there are no bad "foods" if you eat them in moderation and balance them with healthy foods.
No one wants to feel deprived of having their favorite dessert or a fast food burger every so often.
However, if you have that fast food burger every day of the week or eat that piece of triple chocolate cake before you go to bed every evening without giving a thought to how your body will react to it, you've established a bad eating habit.  The trick is to balance the amount of food you eat with whole grains, fresh vegetables and fruits, along with lean meats. That means that whatever it is you're eating is sitting in you while you relax rather than being burned off as you go about your day.  Furthermore, when you skip a meal, you're famished by the time you finally do get to eat later in the afternoon or early evening.
By then end of the day, you've already burned most of the calories you are going to burn during the day.
Your body ends up storing those excess calories in your body fat and keeps them in reserve for the next time you skip a meal.  This can become a vicious circle of you trying to desperately cut back calories by skipping meals and your body is desperately trying to hold on to whatever nourishment it can get.
Not only will you fail in your quest to lose weight, you'll become frustrated because all your efforts aren't giving you the results you desire.   The best way to ensure that your body has the nutrients it needs to burn fat during the day when you're active and when your body needs it the most is to eat smaller partions more frequently. Instead of eating 3 big meals a day, eat 5 or 6 smaller meals.  Start your day with proteins and any carbohydrates you might want to have during the course of the day. Avoid having lots of carbohydrates later in the day when you're winding down and not able to burn those carbohydrates off.  Eat Plenty Of "Good" Fat The first thing people tend to think about cutting from their diets when they decide to lose weight is fat. That fat contributes not only to weight gain, but other health issues that are detrimental.  But not all fats are created equal. Monounsaturated fats can be found in foods like almonds, walnuts, peanuts, avocadoes, and olive oil. Not only are they good for weight loss, as an added health benefit they help to lower your bad LDL cholesterol.  Polyunsaturated fats also help lower LDL cholesterol levels as well as aid in weight loss.
Foods rich in polyunsaturated fat are salmon, cod, corn and sunflower oils, flaxseed and other fish oils. Foods that contain polyunsaturated fat also contain omega 3 fatty acids, which help aid the body in weight loss.  You want to avoid saturated fats such as foods fried in vegetable oil or prepackaged foods that add fat for flavoring. I say changing lifestyle habits instead of focusing on just the kind of food you eat and when you eat it because losing weight, getting fit, and staying that way is not a short term gig. Stored calories are held in fat cells.  Break this bad habit by replacing your sedentary lifestyle with exercise in the late afternoon or early evening. Many times, when you miss a workout because of scheduling conflicts, you won't make up the time later on if you haven't planned for it.   Take this scenario. If you are a busy mom of two and need to get your kids off to school or to daycare before you head off to work, when is there time to get to the gym to workout?
More times than not the workout gets bumped from the daily schedule and all the efforts at eating right and trying to lose weight are reduced significantly. Most people make the mistake of only writing down the foods they eat during a planned meal. But they forget about the cream they put in their coffee, a spoonful of ice cream they snuck when serving dessert, a few crackers they popped in their mouth because they suddenly had a sugar craving.  Some people will find themselves disciplined enough to resist mindless eating. But if you're just starting out in your diet, or not sure how your willpower will hold out, the best thing you can do to kick this habit is to keep a small notebook tucked away in your pocket or in your purse. Every time you get the urge to bring food to your mouth, pull out that notebook and write down what you are about to eat.
That one small move will snap you into the realization that you might be consuming calories that will negatively affect your diet.  There are a whole lot of reasons why people eat mindlessly. That depression can range from life changes or even frustration over your current health and happiness. Again, using the small notebook to break that habit will significantly improve your chances of staying on track and not consuming more calories than you want to in any given day.   Quit Making Excuses  You probably have a barrel full of excuses that you pull out every time you talk about why you haven't lost the weight you want to lose. It could be anything from a sluggish thyroid to faulty genetics to just not having enough time to think about weight loss.  I'm here to tell you to knock it off!
The only way you will lose weight and keep it off is stop making excuses for why you're not succeeding.
In fact, having a sluggish thyroid or other genetic problem may be an additional barrier to how fast you can lose weight. People with "bad" genetics and even health problems do manage to lose weight when they put their mind to it. The thing that keeps them from losing weight is falling back on the reason it is so difficult for them.  Use symbols of physical activity to represent your new lifestyle. This takes your attention away from food and refocuses it on the new behaviors that will make you feel good. Put an apple, or a copy of diet books on your desk, put your walking shoes in a conspicuous place rather than in your closet.
Buy some books on walking, yoga, or other physical activities and place them on tables in different rooms. Each time you lay your eyes on them, you can give yourself a quick pat on the back for all the changes you are making. A visible token of the new you in every room of the house will stimulate you to keep up the good work, keep your eating under control, and remind you to keep up the positive dialogue with yourself.  Deposit a certain sum of money to a savings account for the successful completion of your behavior change strategy each day. If you deposit a dollar for every mile walked you will soon have enough to buy the new clothes you are going to need.
You deserve a good new wardrobe.  Learn everything you possibly can about your "excuse" for not losing weight.
For instance, if you have a sluggish thyroid, talk to your health care provider about being put on medication to regulate it, if needed.
Learn what foods interfere with thyroid hormone production. Allowing yourself to use excuses for why you are unable to lose weight will only be self-defeating. Empower yourself to change those excuses around and become proactive in your desire to lose weight.  You may not lose weight as fast as someone else who does not have the same issues you have.
And I can guarantee that you won't lose any weight if you continue to use your excuses as a crutch. If it were really that easy to lose weight then everyone would do it.
We wouldn't be a society of overweight people.Weight loss takes dedication and a conscious effort to eat healthy foods and exercise regularly. It may not be intentional but most people underestimatethe amount of calories and fat they eat in any given day. If you're supposed to exercise for 30 minutes and you only exercise for 20, you're not giving yourself the truth. Anyone would argue that 20 minutes of exercise is still better than zero minutes of exercise. But you will go further over the long haul and make more progress towards reaching your goal if you are honest about exactly what it is you are doing.
If you're eating something healthy like fresh garden greens and lean meats it may not make a difference. But there will come a time when you've reached your weight loss goal where you'll start introducing higher calorie foods occasionally.
It's best to keep it honest right from the beginning.  Foregoing Your Meal Plan for the Family's Wishes Let's face it. Not everyone in your household will be on a diet and not everyone will want to eat the same foods you need to eat to lose weight. Does that mean they need to suffer or give up their favorite foods or snacks because you're trying to get yourself fit?  It's easy to cave to the pressure of family members who don't want or don't need to follow a strict diet.
It's also tiring to have to make two different meals to satisfy different people.  Remember that no one is going to keep you on track but you. When there are differing menu choices for the family, make sure you incorporate your diet menu into the overall meal plan. For instance, if everyone else is having tacos for dinner, instead of using high calorie, high carbohydrate tortillas, make a taco salad for yourself.
You'll get the fresh greens you need in high quantities but still be able to enjoy eating a special meal with your family.   Whenever possible try to look for ways to incorporate the types of food your family likes of the types of food you need to stay on your diet. For every hour of the day, enter in what chores everyone in the family wants to do and needs to do for an entire week. Occasionally, you will find that you have cheated on your diet or skipped your exercise program and think you've blown it. Instead of getting right back on the wagon after you've fallen, you continue cheating and then decide to start back up eating right and exercising the next day.  While I applaud you for getting right back on that wagon and getting back into your weight loss and fitness program again, I need to caution you about the mindset of blowing it all the way. But there are mistakes, and then there are disasters. If you overindulge one evening or cheat on your diet, the best thing for you to do as soon as you realize your mistake is to stop right there and make yourself get right back on track. But as soon as you recognize it, then make sure you stop and get right back on the program to prevent further damaging your momentum. It's not enough to say that you'll do an extra set of crunches or an additional 15 minutes of aerobics. In this guide I'm going to give you straight talk about what it takes to rapidly lose weight and get fit in a healthy way. I'm going to show you exactly what you need to do, step-by-step, so you can reach your weight loss goal and keep that weight off for the long term. Granted, obesity does run in some families, but that doesn't mean you have to sit back and accept your overweight as a kind of family curse.
More than likely it's simply the result of careless or naive eating habits and far too little physical activity - lazy habits passed on from generation to generation.
Some people are unable to digest dairy products because their body doesn't produce an enzyme called lactase.
Eating the right meal within an hour or two after exercise can make the biggest difference you've noticed yet. That's the time when your body needs -and most effectively uses- food to turn your effort into stronger muscles and increased energy levels. It's not enough to simply eat enough food to keep your metabolism running at optimal performance. You're body is only going to use what it needs at that particular moment and nothing more. By then end of the day, you've already burned most of the calories you are going to burn during the day.
Sure, popcorn has a high amount of fiber, something that is good when you're on a diet.
But if you're just starting out in your diet, or not sure how your willpower will hold out, the best thing you can do to kick this habit is to keep a small notebook tucked away in your pocket or in your purse.
It could be anything from a sluggish thyroid to faulty genetics to just not having enough time to think about weight loss.  I'm here to tell you to knock it off! The only way you will lose weight and keep it off is stop making excuses for why you're not succeeding. If you're eating something healthy like fresh garden greens and lean meats it may not make a difference.



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