Getting into shape, losing weight and developing a healthy, happy self-image is a journey that will not happen overnight.

It takes time and dedication to reach goals and make sure your efforts result in lasting change.

So, how can you sustain yourself for the long-haul and keep your attitude positive to ensure success? There is a secret trio of ingredients that go into any successful weight-loss plan.

When a balance is struck between these three things, weight loss success will happen and the pounds lost will likely stay off for good.

What are the secrets to success? Make sure to strike the right balance between:

• Food – Rather than starve yourself or go on a fad plan that won’t produce lasting results, learn to adopt sustainable, healthy eating habits. Avoid processed foods and be sure to include plenty of vegetables, lean meat, legumes, low-fat dairy and other smart options. It is also wise to consider eating less at a sitting, but increasing the frequency of “meals.”
• Activity – Exercise is simply critical for weight loss success. The best plan includes about five days a week of activity that extends for 30 to 60 minutes each time. Make sure to blend in both cardiovascular and strength training for the best results.
• Attitude – This is the real secret ingredient necessary to enjoy healthy, happy and successful weight loss. It does take time, dedication and a willingness to make weight loss goals happen. When you develop the right positive attitude, you can sustain yourself even during the roughest of days. Set realistic weight loss goals, strive to achieve them and focus on mini-successes along the way.

When you strike a balance between eating, exercising and attitude, obstacles will not stand in your way. You’ll have the inner strength to power past weight-loss plateaus and you’ll gain the fortitude necessary to carry you throughout your entire journey.

If you’re having trouble with any of these key ingredients or want some insight on setting realistic goals, talk with a personal trainer or the pros at your local fitness center. They can help you tailor a plan that will work best for you.

You’ve joined a gym and you’re all set to drop that 20 pounds you’ve promised yourself you’d lose for years. Your motivation is high and you know you can do it!

That is fantastic news, but it’s time to temper your enthusiasm with a bit of reality. The fact is your motivation is very high right now and that’s a good thing. Your motivation, however, isn’t going to last forever. When you’re 10 pounds in and that last ten pounds won’t seem to go away, you need a plan in place to keep yourself going.

So, how can you bolster your motivation and make sure it stays on course? There are a few fairly simple tricks that can help you retain your desire to achieve even when the going gets tough. Try these things to help yourself stay on track:

• Don’t work out alone – When you work out alone, it’s all too easy to quit in the last 10 minutes. It’s also a whole lot easier to skip a day here and there. You need a way to hold yourself accountable to overcome those dips in motivation that are very likely to occur. Instead of going it alone, workout with a friend. Keep up with personal training sessions. Join a group exercise class. Just do something that involves another human being that can help hold your feet to the fire if and when the urge to quit strikes.
• Keep a journal – The journey to get into better shape can be long and arduous. It is often fraught with ups and downs, too. Write down everything that happens in a journal. Record your successes and lament about your struggles. Releasing your doubts can help you gain focus. Recording your successes might give you the strength to draw on when you need it the most.
• Set goals – Saying you want to lose 100 pounds is great, but it’s a pretty big number to shoot for. While it’s a great idea to have an end goal, try setting smaller ones along the way. Use milestone goals to help keep yourself going. Give yourself rewards when you attain these milestones, too. Little things like a massage or a day at the salon for losing five or 10 pounds can motivate you to keep reaching for loftier goals.

Losing weight is a journey that calls for motivation. Keep yours high by enlisting some help. The pros at your gym or your Jackson personal trainer can help you get on track and stay that way.

You stand on the scale and just can’t deny the fact any longer: It’s time to lose weight and get into shape. The problem is finding the best diet plan to help you reach your goals. With so many options on the table, selecting just the right diet plan can be very difficult.

The simple truth is there is no diet plan that is the best. Go on a strict diet plan to drop weight fast and you will soon find your weight bouncing up and down. The problem is most diet plans aren’t realistic for long-term use. While you might lose weight while you’re on them, that weight is likely to come back as soon as you start eating normally again. Plus, many so-called diet plans neglect proper nutrition. They cut out entire food groups for the sake of fast losses in weight.

So, what can you do to eat yourself to a healthier weight without going on a diet plan? Just use good common sense and consider these things:

• Eat whole foods – It is best to buy your groceries and make your meals starting with fresh vegetables, lean meat and other healthy products. While processed foods might be easier, they often contain chemicals, sweeteners, artificial colors and who knows what else! Freshly prepared meals that start with healthy ingredients are better for weight loss and they’re better for fueling the body.
• Read labels – It’s not always possible to eat whole foods at every single meal. When this is the case, select processed or pre-packaged products with care. Read the labels and look for items that are as close to natural as you can find.  Also look at the serving size compared to the amount of calories in a single serving.
• Go for balance – Make sure meals contain foods that truly nourish and fuel your body. Strike a balance with fruits and veggies, legumes, lean meat, low-fat dairy and nuts.
• Eat less, but more often – Smaller, more frequent meals can help greatly with weight loss.  Shoot for smaller portions, but try to eat three meals a day and at least two, possibly three healthy snacks. It’s important not to skip meals – especially breakfast – because doing so can foster weight gain rather than loss.
• Avoid temptations – Uncover your unhealthy habits and take steps to overcome them. If you can’t steer clear of ice cream after dinner, try finding a healthier, lower-calorie option. It’s okay to keep “treats” in your diet when you’re losing weight, but make sure they really are treats. No one really needs ice cream seven nights a week.

Losing weight and keeping it off is a journey. Fad diet plans just aren’t sustainable. To get the results you want, learn to make wiser choices every day. For more ideas on creating your own “diet plan,” talk with the fitness pros at your gym or your personal trainer. Chances are they have some great tips and tricks that can help you develop your own diet that’s tasty, healthy and fulfilling.

If you’re ready to get into shape and really change your life, the first place to start is within your own mind. Leading a healthy, active lifestyle often calls for taking a mind-over-matter approach. Working out, eating right and making good choices calls for positive thinking to reinforce the actions you know you need to take. When you explore your own thought processes and your “mind chatter,” you will likely find the key to unlock the positive lifestyle you’ve been dreaming of leading has always been there.

The truth is that success is often born from a positive and healthy outlook to everything in life. When you examine your thoughts and the chatter that you “speak” to yourself on a daily basis, you are likely to find you are your own worst enemy. Open your eyes and your mind to the thoughts and really hear what you tell yourself. Learn to eliminate the negative inner-speak. Stop telling yourself you can’t and start saying you can. When you do, some amazing things are going to happen.

While this sounds all well and good, you’re probably wondering how to get from Point A to Point B. There are a few tricks and tips that can help you change your mind and your life. Try:

• Spending a few days truly listening to yourself – Grab a notebook and a pen. Jot down the negative thoughts you have. Listen to what you say to yourself in your mind. Explore what you are saying and consider what triggers your own negative responses.
• Learn to speak kinder to yourself – Positive affirmations aren’t just New Age mumbo jumbo. They can actually work. Learn to program your mind to believe in yourself. Set realistic goals and keep telling yourself you can attain them. Take that same notebook you used to record your thoughts and write down the positives about yourself. Focus on these positives that you know to be true and use them to build up your life in other aspects.
• Enlist help – When you’re trying to change your mind so you can change your life, positive influences can go a very long way. Join a group exercise class, get with a Jackson personal trainer, ask family and friends to assist. Let them know your goals, what you are doing to reach them and how they can lend a hand by offering moral support. Having a cheering section rooting for you can build your self-esteem and it can give you the motivation you need to keep going even when the road ahead is tough.

When it’s time to effect positive changes in your life, the place to start is within. Look into your mind and learn to reinforce the positives and throw out the negatives. You can do it!

You eat right and exercise regularly, but your weight loss isn’t on track. If you’re stumped as to why, you may want to take a look at the drinks you consume on a regular basis. Even seemingly “healthy” drinks can pack in a lot of calories that might be causing your weight loss plans to stall.

Beverages really are the overlooked calorie giants in today’s fast-paced society. We down lattes, frappes and other drinks like there’s no tomorrow, never stopping to consider just how many calories might go down with every gulp. Even many so-called healthy smoothies might be getting in the way of weight loss.

What To Watch Out For

Aside from the obvious sugar-loaded sodas, there are some beverages well worth avoiding when you’re trying to lose weight. Some of the top culprits to stay away from include:

• Processed smoothies – Any time a smoothie is loaded with sugar and artificial flavorings, you’re going to get more calories than you really want.
• Sugary sports drinks and waters – Read labels when you buy drinks to finish off a workout. Chances are you’ll discover a whole lot more calories than you bargained for. It’s best to stay away from flavored waters that get most of their flavor from sugar.
• Coffee drinks – Unless you’re dealing with honest-to-goodness coffee, be very wary. Many of today’s coffee drinks are loaded down with sugar, and this doesn’t just include the whipped cream on top!
• Alcoholic beverages – It is never a good idea to drink a lot of alcoholic beverages when you’re trying to lose weight. Even light beer, for example, can deliver a lot of calories and carbs.

Better Drink Choices

Just because you’re trying to lose weight doesn’t mean you need to stick only with pure water. While water is never a bad choice, you can also partake in such beverages as:

• Tea – Green, white and black teas are generally perfectly okay. Watch out for adding sugar to them though.
• Non-processed smoothies – Make your own smoothies with ice and fresh fruits or vegetables to enjoy a tasty beverage that’s packed with nutrients without extra calories.

When you’re trying to lose weight, it’s often the overlooked items that get in the way of success. What you drink can be just as important as what you eat. If you need more ideas on what to avoid, talk with your personal trainer or the pros at your fitness center. They can offer excellent insights on the right foods and drinks to consume and those that are fraught with caloric peril.

You know you need to exercise, but you just can’t stand the idea of getting into a boring, grueling routine. If you’re really ready to get into shape, you can make it happen by taking a different approach to working out. The simple truth is you don’t need to slave away on a treadmill to enjoy results. Exercise is often what you make it. Be creative and you can even learn to love it!

So, how can you get the results you want without chaining yourself to a treadmill or doing 200 sit-ups a day?

The first thing you need to do is change your thinking about working out. Working out doesn’t have to be a dirty verb in your vocabulary. Consider this term to mean simply being active. A “workout” can technically involve any activity that gets you up and moving around. You can even “workout” and have fun, too. Really!

Here’s how!

Ask yourself these things:

• What do you like doing? – Are there physical activities that you actually enjoy? Perhaps you love to play ball with your kids. Maybe swimming is a favorite pastime? It might be that you really enjoy taking brisk walks with your dog. Whatever it is, build your “workout” routine around that activity.
• What are your goals? – Set very realistic, attainable goals to lead yourself down the path to weight loss and exercise success. Reaching even the smallest of goals can boost your esteem and encourage you to go even farther.
• Do I have 30 minutes a few days a week? – Exercising effectively doesn’t call for setting aside hours a day, every day in a week to make real changes happen. All you really need is about 30 minutes, five days a week to put yourself on the right path. If you’re having fun playing ball, swimming or doing something else enjoyable, you will stick with the program.

A good “workout” doesn’t have to be an exercise in frustration. The fact of the matter is there are many different activities that can help you get into shape and lose weight, too. Getting the best and most consistent results often calls for thinking out of the box and finding activities that you truly enjoy. Remember, you can even mix things up and still get results. You might, for example, play ball on a Monday, go swimming on Wednesday, take part in a kick boxing class at a local gym on Friday and so on.

If it’s time to change the way you think about exercise, explore the real possibilities. They are not as boring as you’ve been led to believe! Check with a Jackson personal trainer or the professionals at your local gym for some ideas and even classes that fit your need to get active while satisfying your appetite for fun.

It’s no secret that working out to get into shape can have its ups and down. The dedication, commitment and time involved can make it tough for anyone to make sound decisions and take the right actions to get the desired results. This is where finding and relying on a community support system can very much come in handy. When you don’t work out alone, you may find yourself more motivated to stick with a program.

So, how can you find the support you need to shed pounds, tone up and create the healthier body you’re after? There are a few great ways to gain the edge you might need to succeed. They include:

• Joining a group exercise class – This is an excellent choice that’s offered at most gyms and fitness centers. Group exercises classes, like a boot camp, can really help people see the results they are after because everyone involved may literally work together to help others see results. Class members often form bonds and the sense of camaraderie can help push you to keep showing up and working out. There is also a sense of accountability that can go along with group sessions.
• Working with a personal trainer – If group classes don’t fit your personality, you might find working with a personal trainer or fitness coach works for you. A trainer can help you set goals, devise a plan to reach them and then assist you in making sure you stay on task. Many people find the one-on-one sessions with a trainer help motivate them greatly. Plus, trainers are great at holding their clients accountable for actions.
• Working out with friends – Just having a workout buddy or two can make all the difference in the world. Get a few friends or family members together and head to the gym together. You can provide each other support both inside and outside the fitness center.

Whether you join a class, get a trainer or workout with a buddy, having someone else to lean on for support can make all the difference in the world. When someone else stands by your side, it becomes much easier to get through the rough spots that can go along with working out.

Community support can increase your motivation, helping you over the rough spots that go along with getting in shape. When you workout in a group or community setting, you’ll also gain assistance in dealing with those weight loss plateaus that might otherwise set you back.

Feeling good about the skin you’re in doesn’t call for developing a waif’s figure, a model’s face or a queen’s grace. The fact of the matter is a healthy body image must come from the inside – not out. No matter what you look like, how much you weigh or how graceful you happen to be, you can be happy with who you are.

While it’s always wise to learn to eat right, work exercise into your routine and generally take care of yourself from the inside out, these actions won’t produce the desired results if you don’t develop a healthy body image first.

Sadly, the messages we receive from movies, television and magazines can make it very hard for individuals to be pleased with how they look. When the truth is uncovered, however, it becomes a little easier. The fact is the icons society holds up as “beautiful” are just people, too. The models in magazines with those perfect faces and bodies are generally airbrushed. They don’t look perfect in real life. Actresses who are 10 or 20 pounds underweight just for looks are likely gambling with their health to stay paper thin.

So, how can you develop a healthy image of yourself in light of society’s role models?

Try doing these things to become happy with who you are now:

• Identify and capitalize on your strengths – Explore the inner you and list out the traits that make you special. These can includes both physical and personality traits. You might be the most loyal friend in the world. Perhaps you have eyes that can stop traffic. Focus on what makes you special and embrace those things.
• Identify the things you’d like to change – Let’s face it; most of us do have things about ourselves we’d like to change or make better. Identify these things and determine which ones can be changed within reason. Perhaps you’d like to lose 10 pounds? Or maybe you’d like to work on being a more understanding person? Consider the things that are within reach and take action to make these things happen.
• Take steps to make positive, realistic changes – Once you identify the things you can do to become the person you want to be, take steps to make the goals become reality. Start a workout plan to begin the weight loss process. Focus on eating healthier. Go back to school to obtain the degree you want. Use positive reinforcements to develop the personality traits you’d like to display.

It doesn’t matter how many days a week you spend in a gym, you’re not going to be happy with the changes made until you learn to love yourself. Developing a positive self image is the first step to becoming happy with who you are. Work with the pros at your local fitness center or a personal trainer to identify steps you can take to reach your goals and improve your self-image along the way. Remember to embrace the wonderful person you already are to gain maximum enjoyment of your results.

If you’re having trouble getting over the hump when it comes to shedding pounds, there’s a secret ingredient to add to your weight loss mix. No, it’s not diet pills or a chalky shake! The trick can actually be found right in your tap.

According to recent research, that old “wives’ tale” about water and weight loss is actually quite true. A study involving two different groups of overweight men and women showed that water drinkers do really lose more weight. Both study groups were asked to adhere to a low-calorie diet, but only one group was instructed to drink two cups of water before each meal. At the end of a 12-week period, the water drinkers lost an average of about 15.5 pounds. The non-water drinkers only shed about 11 pounds.

So, what it is about water that helps with weight loss so much? If you think about it, drinking water before meals really does make a lot of sense. As little as two cups of water can help you:

• Feel fuller – Drinking two cups of water before each meal is a great way to start off the eating process because it will help you feel fuller without adding calories to the mix. Water will begin to fill up the stomach, before the food even hits it. This, in turn, can lessen the amount of food consumed before the body feels sated.
• Begin the digestion process – Water can also kick-start the digestion process and get your metabolism kicked into gear. When this happens, you can benefit from your body potentially burning more calories faster.
• Stay hydrated – Adding two cups of water into the mix before each meal is also a great way to ensure the body stays hydrated. This can help you out with weight loss to an extent. It’s also incredibly important for overall health.

Why Water?

While you could technically drink up two cups of other liquids to get the same filling effect, there are potential downsides of doing so. Filling up on soda, for example, will add calories to your meal and defeat the purpose. Sugary drinks should simply be avoided when you’re trying to shed pounds.

If you’re ready to start losing weight, drink to your success! Don’t forget to check with your local gym or your personal trainer for assistance with other measures that can help you in the quest to shed pounds. Diet and exercise are both critical components that can help you reach your goals.

When you started your weight loss routine, you knew it would be a process. After all, you didn’t gain the weight overnight. You couldn’t have expected it to come off that fast. Unfortunately, you’ve hit a bump in the road and your motivation level is starting to wane.

How can you get past a weight loss plateau to see the results you really want? First off, don’t give up! You can bust through that obstacle to see the rewards on the other side. The key is in learning how to keep your motivation high through a plateau and continuing to work in the right direction.

Weight loss plateaus are quite common. A person trying to lose 50 pounds, for example, might shed the first 30 with a fair amount of ease and then not see that last 20 budge an inch for some time. There are ways to get past this stumbling block successfully. The more effective ways to keep your motivation high and start to see the results you want include:

• Mixing up your exercise routine – The stalling in your weight loss progress may in fact be because your workout routine no longer works for you. As your body starts to shed pounds and you become more fit, the vigor of a routine may need to go up. If you no longer feel challenged with your workouts, it’s a good sign that a time for change has come. Try to increase your difficulty level, add in different exercises and be sure to talk with your personal trainer for advice.
• Alter your diet – While you’ve no doubt been eating right to produce the results you’ve seen so far, you may need to make a few more changes to drop the remaining pounds. Stick with fresh whole foods and continue weeding out the hidden sugars and processed junk. This can help you barrel through that plateau while also assisting you in developing more lean muscle mass.
• Give yourself a break – Taking a week off from the exercise routine might be what your body needs to adjust to its newer, slimmer size. This doesn’t mean jumping off the wagon entirely though! Make sure you keep your food intake healthy and wise.
• Use mind over matter – Weight loss plateaus can be very taxing on motivation levels. Remind yourself that they happen to just about everyone. Keep your focus and you will get through this bump in the road.

There’s no reason to accept a weight loss plateau. Keep your eyes on your goal and bust through the block to see the results you want. Don’t forget your trainer or the pros at your local gym can also help you get past the bumpy patches.

Making positive, healthy changes in your life doesn’t necessarily call for scrapping everything you do. In fact, there are five very simple steps that when combined can make a huge difference.

If you’re ready to enact changes right now, try adopting one or all five of these simple things today:

• Eat better – Rather than cracking open a can or going to a drive-through, start eating whole foods in the right proportions. Fresh fruits and vegetables, low-fat dairy, lean meat, whole grains and other healthful choices can have a very big impact on your overall health.  This is especially so if you learn to limit the size of your meals. Remember, it’s always better to eat less, but more frequently. Three small meals a day combined with a few healthy snacks can help you lose weight, maintain health and simply feel better.
• Get busy – Start working out about an hour most days of the week. Keep in mind that working out doesn’t have to mean chaining yourself to a treadmill. You can join an exercise class, start playing a sport, go swimming and so on. Pick a few things you find enjoyable and give them a go to see a real difference in your life.
• Sleep more – Getting at least eight hours of peaceful sleep is essential for the body, mind and soul. If you have trouble sleeping, picking up the exercise habit and eating right can combine to help a great deal. It is also useful to remove distractions from your bedroom, such as a television set or clutter.
• Drink plenty of fluids – Getting plenty of water during the course of each day is essential for health. Keeping the body hydrated can improve your physical status and better prepare you to tackle your daily routine and exercise, too. Consider drinking a few glasses of water with each meal to ensure hydration that lasts.
• Improve your self-image – Working to adopt a healthy, positive attitude can assist you in everything you do. Learn to listen to your inner-speak and weed out the negative thoughts. The more positive you are about yourself and the world around you, the more likely it is you will attain your goals and even surpass them.

If you’re ready to change your life, start small and stay positive. Working with a personal trainer or the fitness professionals at your local gym can also be very beneficial. When you enlist support from the experts, you can start to make changes today that will last a lifetime.

You’ve been exploring the latest releases on the workout gadget market and you have to admit you’re impressed. Some of these items have every bell and whistle imaginable. While they are neat and trendy, you can’t help but wonder if they are worth the expense.

So, are they?

Generally speaking, the answer is no. While there are some workout machines, for example, that can be well worth the investment (TRx, Perfect Pushup), they simply are not necessary to see the results you want. In fact, most workout gadgets don’t focus on a full body workout. This is truly what you need to get into shape and stay that way. There really are better – and cheaper – ways to enhance your exercise time than investing in a costly gadget.

Unless you really want to spend money on something with bells and whistles, keep your cash and consider doing these things instead:

• Stick with the basics – In most cases, you’ll get as good or even better results from sticking with exercise basics rather than spending money on gadgets. Run, walk, swim, bike, go lift weights, do something, anything that’s physical. If you blend those cardio activities with good old fashion strength training, you will see results for a whole lot less.
• Get a personal trainer – Instead of spending your money on a gadget that may or may not work, hire a trainer to develop a program you enjoy and can follow to attain weight loss success. Personal trainers can help you develop a program that’s tailored just for you and they can motivate you to reach your goals.
• Eat right – There is no gadget out there that can replace this key weight loss component. If you want to enjoy real success, you’ll need to learn to eat healthier. A well-balanced, calorie conscious diet can take you where you want to go – especially if it’s combined with a smart exercise routine.

Workout gadgets are fun and they can add some excitement to a routine. They aren’t, however, necessary to reach your goals. Rather than spend your money on a product that won’t help you enjoy a true whole body workout, stick with the basics, rely on some input from the pros and learn to eat better to make the changes you’re striving for.

You can work out religiously and still not see the results you’re after on the scale. If you’re tired of sweating and not seeing those pounds fall off, it’s probably time to look more closely at your diet. When there is a stumbling block on the path to losing weight, it is almost always associated with nutrition.

The reality is all the exercise in the world won’t help with healthy weight loss if nutrition is not addressed, too. If you eat too much of the wrong things, your workout might not compensate for the caloric intake. Should you not eat enough or skip meals throughout the day, your body might go into calorie-conservation mode. This means your metabolism might slow, preventing you from losing weight even with exercise.

Fortunately, there are some very good ways to make sure nutrition is addressed effectively along with your workouts. To lose weight without resorting to unsafe, unhealthy fad diets, try these simple tips:

• Make smart dietary changes you can live with – There’s no point going on a diet to lose weight if you can’t stick with it for the long haul. Rather than adopting a “plan,” try eating smarter. Limit intake of starchy carbohydrates, select lean meats, eat fresh fruits and vegetables and steer clear of sugary processed foods.
• Limit calorie intake – You don’t necessarily have to count every calorie for the rest of your life to get results. You do, however, have to stay within a healthy range of calories for you. Try to cut down on how much you eat and consider counting calories for a week to really see what you’re consuming.
• Read labels – While it’s always best to avoid prepackaged foods, this isn’t always possible. When it’s a must, make sure to read labels to pick the healthier choices. There are some decent options out there, if you look for them.
• Pinpoint your triggers – Everyone has a food they just can’t seem to stay away from. Figure out what your temptations are and try to come up with healthful alternatives. If your weakness is greasy, crunchy potato chips, a handful of nuts might do the trick. Chocolate lovers might find low-fat, low-calorie pudding does the trick just as well as a big candy bar.

If you’re exercising and not losing weight, it’s time to explore why. Work with your personal trainer or the professionals at your gym to come up with more ideas to help you better address the nutritional side of the weight-loss coin.

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio. If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, download our free report “The Truth About Weight Loss” where we reveal the secrets the weight loss and fitness industry don’t want you to know.

You work hard to keep yourself in shape. You eat right, exercise and steer clear of unwise lifestyle choices. Still, you just can’t resist at least one sugary drink a day.  After all, a single can of soda pop won’t hurt you, right?

This is not necessarily so. According to a study in Diabetes Care, that once-a-day habit might come back to bite you in the end. Researchers found that people who down one or two sugar drinks a day can increase their likelihood of developing type 2 diabetes by as much as 25 percent. The average person faces a 1 in 10 risk of developing this potentially devastating disease. Sugary drink lovers fall in with a 1 in 8 rate.

Since sugary drinks, such as soda, sugared waters, energy drinks and even sweet tea, have already been linked to weight gain, it’s a good idea to kick this habit if you can. Getting off the soda doesn’t necessary have to be as difficult as it might sound either. There are some great tips that can help you curb your cravings for a little pick-me-up in a can. They include:

• Get your sweets elsewhere – If you just have to have some sweets to make it through the day, put the can of soda back in the fridge and pick up some fruit instead. Grapes, citrus fruit or even a banana can provide you the pick-me-up you need in a much healthier package.
• Enjoy a better source of caffeine – Should you find yourself reaching for sodas or sweet tea not because of the sugar, but the caffeine, switch your drink of choice. Go with coffee, no sugar, in the morning. Try drinking your tea unsweetened with some lemon instead.
• Seek out some support – If you’re used to reaching for a sports drink after working out or that can of soda calls your name after a hard day at work, you might need some help to kick the habit. Enlist your family, friends and even your trainer to provide some moral support. Chances are they’ll be more than happy to pitch in and help you stick with healthier, smarter alternatives.

Kicking a sweet drink habit isn’t necessarily easy, but giving up that daily can of soda can help you prevent type 2 diabetes. Eating healthy whole foods, exercising and making smart lifestyle choices can also help. Work with your trainer or hit the local gym for more ideas on keeping this serious disease at bay.

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio. If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, download our free report “The Truth About Weight Loss” where we reveal the secrets the weight loss and fitness industry don’t want you to know.

Eating healthy, balanced meals is a great way to support a weight loss effort. Unfortunately, it can be very costly to buy the right foods to assist the waistline. A trip to the grocery store will quickly reveal that buying fresh fruits and vegetables, lean meat and other healthful choices is a costly venture.

So, how can you eat right and still keep your budget in check?

Fortunately, there are some great ways to make sure you buy healthy foods without having to take out a loan in the process. Try these tips to save money on the groceries you need to support weight loss and health:

• Find a produce stand – Just about every community has at least one produce stand or plays host to farmers’ markets on a regular basis. When possible, try to buy fresh fruits and vegetables from these places. Courtesy of their low overhead and fresh-from-the-farm products, the prices tend to be a whole lot lower than those found in the grocery store. While you’re likely to only get seasonal items by shopping this way, the savings can add up fast.
• Buy in bulk – For items you know you’ll use a lot of and that can be preserved, consider buying in bulk. Large bags of whole grain rice, for example, can be stored in smaller bags and they’ll cost a whole lot less.
• Shop sales and use coupons – There are great savings to be had even in traditional grocery stores. They key is learning how to scout out sales and where to go to find good coupons. When possible, for example, use sales to stock up on lean meats and fish. Freeze items if you must to preserve the food – and your savings.
• Learn to handle minor butchering work yourself – Buying a whole chicken and removing the skin, for example, is a lot cheaper than purchasing boneless, skinless breasts.
• Grow your own, when possible – While not everyone has a green thumb, some fruits and vegetables can easily be grown at home. Most people can handle small herb gardens and things like peppers tend to grow quite well for just about anyone.
• Plan ahead – Whenever possible, try to plan out meals a few days in advance. Use store sales and circulars to help with the planning. There is nothing more devastating to a budget than running to the store on a nightly basis to pick up ingredients.

It is possible to eat whole, healthy foods and keep a budget well in check. The trick lies in planning and learning how to stretch dollars. If you’re looking for other great ideas on meal planning for weight loss, ask the pros at your fitness center or check with your personal trainer for advice.

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio. If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, download our free report “The Truth About Weight Loss” where we reveal the secrets the weight loss and fitness industry don’t want you to know.

Feeling strung out? Having trouble sleeping? Jealous of how relaxed a cat on a hot tin roof looks? It’s probably time to change your exercise and diet routine to combat the effects of stress.

While stress is a normal part of life and can actually be good for the body to an extent, too much stress over long periods of time can take a serious toll. The effects of cumulative stress are well documented and can include the development of such serious conditions as heart disease, which may lead to strokes or heart attacks.

If you’re ready to make a positive change and fight back, diet and exercise are good places to start. Working with a trainer or the fitness pros at your health club, you can develop a plan to attack stress before it attacks you. Diet and exercise both are important components for a variety of reasons.

Why Diet Matters

When the body is not properly fueled, it can become run down and lead to problems with the immune system. Improper diet can compound the effects of stress and give it a serious foothold for sidelining your life.

A well-balanced, healthy diet can give your body the fuel and nutrients it needs to take common daily stressors in stride. Certain foods can also help combat stress directly by assisting you in keeping heart and mental health in mind.

To get the most out of a stress-combating diet, discuss a meal plan with your trainer. In general, you will want to include low-fat, low-sodium foods. A diet that is rich in fresh vegetables, fruits, lean sources of protein and whole grains is typically useful. Also, try to moderate caffeine and sugar consumption.

Exercise Works Out The Stress

Exercise is one of the best ways to fight back against stress in daily life. The physical action required in cardiovascular and strength training routines can benefit the body and the immune system and help promote better sleeping habits. Exercise is also a great way to clear the mind and let go of pent up aggressions in a healthy manner.

If you haven’t exercised in a while, you will benefit from working with a Jackson personal trainer to develop a routine that’s healthy for you. Diving into a program blind can lead to injury, which may increase stress levels rather than reduce them.

Stress is a silent killer that can have short-term and long-term impacts on the mind and body. When changes are made to diet and exercise routines, a big difference in the effects can be felt almost immediately.

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio. If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, download our free report “The Truth About Weight Loss” where we reveal the secrets the weight loss and fitness industry don’t want you to know.

If you’re working with a Jackson personal trainer or other fitness pro at your health club, chances are you’ve been told to stretch and warm up before diving into cardio or weight training exercises. It’s also likely that you’ve heard this so many times you’re tired of being told. After all, your workout would go a whole lot faster if you didn’t have to waste precious time on the preliminaries, right?

Wrong! Like it or not, those preliminaries are important. Fail to warm up and you can pull or tear muscles, sprain ankles and cause yourself a wide range of other problems you don’t want to face. The fact is warming up is a necessary step to help you keep your weight and fitness goals on track.

Increasing blood flow and body temperature prior to jumping right into an aerobics class or challenging yourself with weights offers a number of benefits. Stretching can be one of those warm up activities, but the benefits that stretching routinely offer go well beyond prepping yourself for exercise. And the most over looked time to stretch is definitely right after a workout. This will help you in many ways, including muscle recovery. In addition to preventing injury and aiding in recovery, stretching can benefit you by:

• Lessening muscle tension – Stretching any time can help you lessen the tension in your muscles and help you relax. Learning how to stretch properly can prevent injuries and reduce your stress any time of the day. Stretching exercises do not have to be limited to the gym alone!
• Increasing your range of motion – This is important for helping prevent injuries during workouts, but it can also boost your overall flexibility all of the time.
• Boosting coordination – The more limber you are from stretching, the more likely it is your coordination will be spot on. Tight muscles can lead to rather awkward movements.
• Increasing circulation – Basic stretching exercises not only loosen the muscles, but they also get the blood flowing. This is important for laying the foundation for a good workout and it’s just good for the body in a general sense.
• Boosting energy – When the blood starts flowing and the heart starts pumping, energy levels increase. Stretching can give you the energy you need to complete a workout routine. It can also be a great pick-me-up in the middle of a long day at work.

While you might not want to admit your trainer is right, warming up right before workouts is essential for a number of reasons. When you prime your body for a workout, you prevent injuries and better prepare yourself for going the distance in your routine. Post workout is the ideal time to stretch because your muscles and connective tissue are the most pliable from working out, and stretching post-workout will greatly increase the recovery and health of your muscle tissue. Make stretching a normal part of the end of your workout. Set aside an extra 10 minutes at the end of each workout to add this highly beneficial component to your overall health and fitness routine.

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio. If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, download our free report “The Truth About Weight Loss” where we reveal the secrets the weight loss and fitness industry don’t want you to know.

It looks so easy on television. Flip on shows like “The Biggest Loser” and you literally see people shed pounds right before your eyes. They make it look so easy that getting into shape and losing weight is now in style.

While this is a great trend, don’t let the cameras, lights and action fool you. Dropping pounds and keeping them off requires work and a big dose of good, old-fashion realism (which Biggest Loser lacks greatly.)

If you truly want to get rid of the fat and produce a new, healthier you, your goals have to be rooted firmly in reality. Losing weight is a process that does take time, effort and patience. Although fad diets and insane workout programs might produce some results initially, they tend to do more harm than good in the long run.

The fact is many crash diets and hardcore exercise routines are just not sustainable. This means the weight lost often comes back and that doesn’t do you or your body any good at all! I spoke about this in my article about the “Snack cake diet” experiment by a Kansas State professor.

So, how can you enjoy the results you want and make sure your efforts will continue to pay off?

The first thing you need to do is set realistic weight loss goals. Trying to drop 20 pounds in a week is not realistic. Shooting for a pound or two, however, is. Doctors recommend only aiming for a few pounds a week to ensure weight loss is healthy and doesn’t shock the body along the way or deprive it of necessary nutrients.

While more than two pounds a week is possible at the start of a healthy program, keep an average of a pound or two in mind to guide your efforts and prove to yourself they are working.

With a healthy weekly, monthly and long-term goal in mind, follow these tips to put your plan into action:

• Trust your trainer – Work with your Jackson personal trainer or your health club’s staff to develop a program that will work for you. Every individual is unique. Current health status, habits and goals need to be taken into consideration when formulating a plan. Trainers and health club pros are there to assist. They can put you on the right track and encourage you along the way.
• Eat better – While it’s easy to eat only healthy foods in the presence of a trainer, keep the program going on your own, too. Try to resist the temptations and strive for a well-balanced, low-fat, low-calorie diet most of the time. If you’re not sure what to eat, talk to your Jackson personal trainer for personalized advice.
• Exercise regularly – Your trainer can help you create a detailed program that fits your health status, weight loss goals and even personal tastes. A trainer can even help you select workouts that you find personally enjoyable. Once a program is set, stick with it. Cardiovascular and strength training exercises are simply vital for long-term, sustainable weight loss.

When you set realistic goals, work closely with a Jackson personal trainer and take one step at a time in the right direction, you can become the biggest loser while making sure your health status remains priority one. Beat that Hollywood!

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio. If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, download our free report “The Truth About Weight Loss” where we reveal the secrets the weight loss and fitness industry don’t want you to know.

Cookies, cakes, pies, honey-glazed hams and Mom’s good ‘ole fashion Thanksgiving and Christmas dinners…the holidays can be a nightmare when you’re trying to lose weight. Avoid these foods and you’ll make your trainer happy. Refuse to eat and the feelings of your family and friends might be hurt.

How can you enjoy the holidays without going insane or destroying your weight loss efforts?

There are some tips and tricks you can follow to help you enjoy the festivities without adding extra pounds to your waistline. To get through the holidays without coming out on the flip side 10 pounds heavier, you may want to:

• Strategize with your trainer – Talk to your Jackson personal trainer and get ideas for bending your program to accommodate a little extra eating, if possible. You may want to, for example, increase daily exercise or decrease calorie consumption at other meals during the day. Unless your weight loss program has been set in place for medical reasons like combating the effects of diabetes, a little give and take is probably perfectly okay.
• Avoid skipping meals – Holiday time does last over the course of several weeks and months. This is not the time to try skipping meals and planned snacks to “save up calories” for holiday splurges. Instead, eat normal portions at all meals leading up to big holidays feasts so you’ll keep your metabolism primed. This will also help you avoid overeating at big dinners.
• Learn to politely say no – If you’re on a strict diet or you just can’t eat another bite, learn to say no politely. Explain to family and friends that you’d love a piece of pie, but it eating it is not part of your meal plan for a new, healthy you.  There are fun and polite ways of declining foods that are not in alignment with your goals.
• Keep portions under control – During the holidays, moderation is key. If your trainer gives you the green light to eat a slice of pie, don’t take a giant piece. You may even want to consider going for a bite-sized slice so you can sample a bit of another dish, too. Just resist the urge to overeat and keep portion size in mind. And that includes the overall amount of all you eat. Small bites of several tasty treats adds up to a lot of bad calories. Allow yourself to try a small sample, but don’t over do it.
• Have alternative exercises ready to go – It can be especially difficult to make it to the gym during the holidays. Between family obligations and work-related affairs, the calendar can become full fast. Don’t use this as an excuse to skip exercising all together. Instead, talk with your Jackson personal trainer about options you can employ if you’re away from home or just can’t fit in a trip to the gym.
• Watch alcohol consumption – While spirits might be high during the holidays, you will want to watch just how many toasts you take part in. Alcohol quickly turns to sugar in the body and it can add a ton of calories to the diet fast. An occasional drink is probably okay, but choose alternatives most of the time to keep diet plans on track.

Getting through the holidays without gaining a ton of weight can be an exercise in persistence. When a game plan is put into place before the festivities start, you can enjoy yourself without going off track.

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio. If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, download our free report “The Truth About Weight Loss” where we reveal the secrets the weight loss and fitness industry don’t want you to know.

There are plenty of foods that are good for you. Some foods, however, are just better than others for your body and health. When a particular food contains a variety of disease-fighting and health-sustaining nutrients, it’s called a “super food.” These are the foods you want to include in your diet.

As you work with a Jackson personal trainer at your health club to strengthen and tone your body and lose weight, super foods can help you round out those efforts. Incorporating them into your diet can have a number of positive impacts from assisting you with weight loss to helping you prevent serious medical conditions.

So, what are some of the super foods out there and what can they really do for you? Let’s take a look at a few of the most popular:

• Salmon – This freshwater fish is rich in Omega-3 fatty acids. This particular food can help lower the risk of heart disease, prevent memory loss and even reduce depression.  Since salmon is also a low-calorie, low-fat choice, it’s one of the best sources of Omega-3. Other options include walnuts, herring, fortified eggs and flax seed.
• Blueberries – This simple berry is simply loaded with antioxidants, phytoflavinoids, vitamin C and potassium. This powerful combination makes blueberries an excellent choice to work into regular dietary routine. Blueberries not only help provide proper nutrition, but they can also reduce cancer and heart disease risks and may even help reduce inflammation.
• Fiber – Any food that is high in fiber and low in fat is considered a super food because it can serve multiple purposes. Fiber rich foods are excellent for use in weight loss efforts and they also help reduce cholesterol levels.
• Broccoli – This green vegetable packs a lot of punch into each spear. Broccoli is a strong source of vitamins C, A and K.  It also offers a fair amount of fiber, which is great for losing weight and helping to control cholesterol levels.
• Sweet potatoes – Replace a standard baked potato with one of these and you’ll have a powerful source of vitamin A, calcium, potassium and vitamin C. This is a major multitasking vegetable that offers a sweeter flavor than its yellow or white cousins.
• Kiwi – This food with a funny name is considered one of the most nutritionally sound fruits going. Kiwis are rich in antioxidants and also boast a high content of vitamins C, A and E. They are also high in potassium and fiber.
• Beans – Black beans, pinto beans, great northern beans and other legumes are considered super foods because they pack a lot of nutrients into each bite. Beans are an excellent source of fiber, they are low in fat and many are fantastic sources of protein, carbohydrates, magnesium and potassium.

As you work with your Jackson personal trainer to condition your body, make sure the food you consume helps with your efforts. Super foods multitask by helping you lose weight, prevent disease and maintain health.

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio. If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, please visit JacksonFreeReports.com to instantly download 6 jam packed health, fitness, and nutrition reports absolutely free.

If you’re tired of the same old, same old with your exercise routine, why not shake things up a bit? Interval training can provide just the boost you need to increase calorie and fat burning while making exercise fun again.

Interval training involves short bursts of high intensity activity coupled with periods of lighter exertion. If you normally jog, for example, you can do so with a twist. Jog for a few minutes and then mix things up by sprinting as fast as you can for a short time. Follow the sprint with a period of nice, paced jogging. That’s all there is to it and interval training can work with just about any aerobic activity.

This type of intense training is great for fat loss and it is often recommended by doctors and personal trainers for a few very good reasons. The benefits of interval training include:

• Increased calorie burning – The more intense your activity, the more calories you will burn. This holds true even if you increase your intensity levels for only a few minutes at a time. Essentially, you can pack more calorie-burning action into a 30 or 45-minute cardio routine when you add intense intervals to the mix.
• You’ll improve endurance – When coupled with normally paced cardiovascular activity, the short bursts of intensity can really help improve endurance and aerobic functioning.
• You’ll enjoy your workouts more – If you are a jogger, cyclist or even swimmer, the repetitive activity can get boring fast. Mix in some intervals of intense training and you will push and challenge yourself. This adds variety and fun to an exercise routine.

Interval training does provide a few other advantages worth noting. If exercises begin with a smart period of warming up, accelerate to paced aerobic activity and then short bursts of intensity, muscle soreness and exhaustion are not as likely to ensue. When you alternate bursts of intensity with more paced activity, waste won’t build up as readily in your muscles. This means you’ll get a great workout without necessarily facing a lot of soreness in the morning.

If interval training sounds like the way to increase your body’s potential to burn fat, check with your trainer or the exercise pros at your health center for assistance. This type of training is not necessarily for everyone. Getting started does require knowing how far to push and when to switch back to standard, paced aerobic activity. A fitness professional will be able to guide you on the right path for working interval training into your regular routine. Keep in mind this can work with just about any type of aerobic activity, so you don’t have to limit yourself in the options department.

About the Author

Clint Barr is the owner of Raising The Barr Fitness, Ridgeland’s premier private and small group fitness training studio.  If you’re ready to begin your fat loss journey please call 601-414-3536 right now to receive a complimentary nutrition and fitness consultation (valued at $87).

If you’re not yet ready for our free consultation offer, please visit JacksonFreeReports.com to instantly download 6 jam packed health, fitness, and nutrition reports absolutely free.

Humans are creatures of habit. We do something one way for so long that the action becomes ingrained and natural. Sadly, many of the habits we pick up aren’t necessarily the best. It is possible to create new, healthier habits especially in regard to fitness.

If you’re ready to start building healthy habits so fitness becomes routine, there are tips and tricks that can help you along the way. Just remember, habits – good or bad – do take some time to really stick. Once they do, however, you’ll discover that breaking healthy habits isn’t any easier than breaking the bad ones.

To develop healthy habits in regard to fitness, try doing these things:

• Get advice – Before even trying to set new fitness habits in place, it is a very good idea to seek professional advice. A Jackson personal trainer or the pros at your health club can guide you on the right path for what fitness activities might be best for you. They can also offer suggestions on simple, little things you can do that can make a difference and easily become habits over time.
• Pick one thing at a time – It does take time and repetition for actions to become habits. Some say 30 days of doing the same thing over and over again will do the trick; others suggest a longer period of time. Regardless, it does require some effort and commitment to make a healthy action become habit. With this in mind, pick one thing at a time and stick with it until you no longer think about the action. When it comes naturally to you, it’s a habit.
• Incorporate “little things” – When you’re trying to get into shape and build fitness levels, a full routine that includes dietary changes and exercise is generally recommended. This is, of course, important, but it can prove a little tough.  Making a one-hour trip to the gym three days a week is going to be a hard habit to adjust to. To practice building healthy habits, consider working on little steps. Taking the stairs instead of the elevator, for example, is a little change that can work well with others to make a very big difference in overall fitness level.
• Get support – Building healthy habits can be a chore. This is especially so if you are trying to replace bad habits with good ones. To help yourself along the way, don’t be afraid to enlist support from family, friends and most especially a trainer who has the skills needed to motivate you in the right direction.

It’s easy to develop bad habits. Creating good ones can take a little more will power. When the right goals are set and help is relied on along the way, fitness can become a habit that sticks with you for life.

When you’re trying to lose weight and get into shape, picking the right foods is essential for reaching your goals. Unfortunately, the prospect is not as easy as it sounds and it can be downright confusing. It sure doesn’t help that many foods that sound healthy turn out to be nothing more than junk.

If you’re fed up with hidden surprises in the foods you eat and want to see real results with your exercise and weight loss program, you are going to need to learn to be savvier about the foods you consume. While your trainer or the pros at your health club can guide in the right direction as far as meal plans go, you can benefit from brushing up on the bombshells to watch out for. The reality is many healthy sounding foods simply are not.

Here are some of the things to watch out for as you work on weight loss efforts:

• Canned soups – While it might go against the wisdom of your mother, canned soups are not always good for you. Many are high in preservatives and most have tons of salt. Sodium can hamper weight loss efforts and it’s just not good for your heart. Even if canned soups are low in calories and fat, the salt content can make them a very bad choice.
• Juice – Fruit juice is a great option in place of sugary sodas, but this is not the case if that juice happens to contain high fructose corn syrup. This is used in place of sugar, but has the same basic empty-calorie effect.
• Dried fruit – Although plain dried fruit is a great snack choice, many prepackaged products have some hidden ingredients. Sugar, trans fat and other unwanted ingredients might be lurking in those apricots or prunes. Read the label before buying just to be sure.
• Low, or no-sugar items – Take extreme care when buying products that tout themselves as low or no sugar alternatives. While a product might not contain “sugar,” it could have corn syrup, dextrose and a variety of other high-calorie sweeteners.
• Diet sodas – You won’t get a high sugar content with these, but you might end up with a few ingredients you didn’t bargain for. The synthetic sweeteners in diet sodas are not necessarily the best for the body. Many have actually been linked to weight gain rather than loss.

Eating right is essential for losing weight and getting into shape. Work with your trainer and you will find out just how important diet is. Unfortunately, making the right choice in foods is sometimes a loaded proposition. To get the most out of your meals and snacks, make sure to read labels and brush up on the pitfalls to avoid.

Losing weight and losing fat are similar, but they do have some distinctions. When you’re shooting for the latter, toning up and building muscle is one of the most helpful things to do. Learning how to build muscle, however, is not exactly as easy as it sounds. Most trainers will tell you an approach that involves both diet and exercise is the best.

Muscle mass is extremely useful for fat loss for a very good reason. Lean muscles demand more calories per day to maintain. This means they can increase the amount of calories burned by a person. The more muscle mass, the greater the body’s natural consumption of energy. When the right diet and exercise program is put into place, muscle mass can help with fat burning and weight maintenance.

Building muscle and toning up the entire body for a better look and increased calorie burning can be helped along by following these tips:

• Work with a trainer to create a good overall program – When you are trying to tone up and lose fat at the same time, you want to use a multifaceted approach to exercise. A program that contains both cardiovascular and strength training exercises is often best. If drawn-out cardio sessions do not appeal, interval training might be in order. On the strength training end, it is especially important to consult fitness professionals at your health club to make sure a safe, targeted approach is taken. Overdoing or proceeding without proper form can be dangerous.
• Vary the exercise program – If you tend to get bored easily with exercise programs, let your trainer know this. Seek out alternatives and options that can work your cardio system and your muscle groups. The more variety built into a plan, the more likely it is you will stick with it.
• Consume a proper diet – When the goal is to tone up and gain muscle, diet is especially important. Even if fat loss is a part of the plan, starving the body of enough calories and proper nutrition can actually hamper efforts. A portion controlled diet that is well-rounded and includes fruits, vegetables and lean protein can help with muscle building efforts.
• Drink plenty of water – Water is essential for hydrating the body – and the muscles. Make sure to keep the body well hydrated while trying to build muscle and lose fat. Avoid sugary drinks with empty calories as they can undermine positive efforts.
• Get plenty of sleep – Rest is important for good overall health. Make sure to get at least the minimum seven to eight hours to prime your body for each full day ahead.

Toning up and gaining muscle mass can supercharge the fat loss process. Make sure to consult a fitness professional to create a program that works for you and takes healthy and safety into consideration.

You’ve been working hard, eating right and have even been exercising at home on your off days from the gym. The pounds have finally started to melt off and you’re seeing results. Unfortunately, you slipped up over the weekend and ate like the world was going to end tomorrow. Your guilt level couldn’t be higher.

Relax! You’ve just proven that you’re human. You can get right back on track and will likely not even notice your discretion on the scale.

Losing weight and sticking with a program calls for lots of hard work. It is not uncommon for people to slip up from time to time. In fact, some programs even call for allowed slip ups in moderation. Even if yours doesn’t, you don’t need to beat yourself up and think all efforts have been in vain.

Instead of throwing the baby out with the bathwater, consider taking these steps to overcome the setback you have faced:

• Own your error – Admit to yourself that skipping routine exercise or binge eating was not in your best interest. While an occasional blooper is not uncommon, you want to get yourself in the right mindset to avoid making cheating a habit.
• Tell your trainer – If you’re working with a trainer, tell them about the setback. No, your trainer is not going to yell at you or make you drop and give him 20 – at least it’s not likely! Instead, your trainer will probably give you constructive advice for getting back with the program and avoiding temptation in the future.
• Consider the trigger that set you off – Try to figure out what made you do what you did. Perhaps you were craving sweets? Maybe you were just too busy to get down to the gym? It could be that friends dropped by with your favorite take-out food in hand? Whatever the case, try to recognize the trigger so you can avoid it in the future. Do let your trainer know about possible triggers. He or she can help you come up with alternative behaviors that can help you down the road.
• Forgive yourself – Slipping up is perfectly human. The mistake is not really a problem. It’s the steps you take now that matter. Let the error go and resolve to stick with the program and refocus yourself on the goals you have set. One or two setbacks doesn’t mean those goals are not attainable.

As much as most people would like it to be, weight loss is not an overnight adventure. To realize healthy, safe and lasting changes in weight, time is often required. How long the process will last depends a lot on starting weight, goals and personal persistence to stick with a program. Occasional detours are often a part of the road to weight loss. Just make sure to clear your mind and get back on the right path when they happen.