Be Prepared For the Top 5 Diet Saboteurs

top 5 diet saboteurs

Making the decision to go on a diet isn’t the only thing that it takes to lose weight and keep it off. It’s a really great beginning, but there are obstacles lurking around the corner that will cause you to mistakenly believe you can’t overcome them.

Being aware of what these are, so you can prepare for them before they happen will help you stick to your diet. Do you know what these dangers are? Well, we’re about to find out…

Top 5 Diet Saboteurs

1. Family and Friends – Don’t get me wrong… they mean well, but they can be a big stumbling block to your success if you let them. Sometimes it is simply that they miss the old you. Sometimes we get cranky, which they don’t like. But, the biggest thing is that being on a diet can rob them and you of the enjoyment once shared over food. They may make jokes they think are funny, but
you don’t. Have a talk with them and tell them that you are serious about your diet and that instead of making jokes, or hurtful remarks, you really need their support. If they have your best interest at heart, they will understand.

2. Lack of Sleep – Not getting enough sleep can have a similar effect as consuming too much alcohol. It can impair your ability to think and to focus and cause you to feel stress at a higher degree than if you were well rested. If you habitually don’t rest well at night it’s important to rule out the possibility of having a sleep issue like sleep apnea. If that isn’t the problem, then create an appealing and relaxing environment. The next thing to do is to get on a regular sleep schedule. Doing these things and getting enough sleep will help you stay on your diet.

3. Lack of Exercise – Sometimes a diet will make you feel lethargic. Just as a little side note here… if that’s the case with you, you might want to find another diet. Exercise is important if you want to lose weight more quickly and keep it off, so you want to be on a diet that will give you energy, not rob you of energy. But, whatever it takes, start moving more. Exercise not only helps burn more calories, but it increases the production of endorphins that help you feel happier and it will help build stamina, too.

4. Lack of Proper Planning – It’s a given… diets require planning ahead. If you’re on a diet plan that requires you to eat several small meals throughout the day, make sure to pack a snack so you don’t get off your schedule. If you have an emergency situation that prevents you from sticking to your diet, just forget about it and get back on schedule as quickly as possible. Don’t let that mishap be your excuse to give up entirely.

5. Extreme Diet Focus – Some people will give up their entire lives for the sake of a diet. If they do this, they will usually revert back to their old ways. Your life consists of much more than a diet plan. When you talk to friends, make sure your conversations don’t revolve around what you are eating, how much weight you have lost, etc. Not only will you eventually get tired of the pointed focus and want to give up altogether, your friends will want to stop talking to you. So, recognize that your diet is only a part of who you are. Stay committed, but focus on other more fun things in your life.

You certainly don’t want surprises that will cause you to give up. So by being aware of what these culprits are, you can take measures ahead of time to be prepared for them.

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How Does Garcinia Cambogia Help with Weight Loss

Garcinia Cambogia Trial Offer
I recently watched an episode of the Dr. Oz show and was amazed at what the show was about. Dr. Oz has recommended many products for weight loss, although he doesn’t sell any of them. However, the show he did on Garcinia Cambogia was different than most of the ones he has done on the topic of weight loss products. One half of his hour-long show was dedicated to presenting information about this one. He even referred to it as the “Holy Grail” of weight loss. To me, that’s impressive.

He talked about Dr. Harry Preuss, a medical researcher, of Georgetown University being a big believer in its effectiveness. He had a doctor on his show, Dr. Julie Chen, who prescribes Garcinia Cambogia to her patients for weight loss because there are so many other health benefits associated with it other than weight loss.

This product is not quite as expensive as a lot of products on the market. It is made from the tamarind fruit and is commonly found in chutney sauces.

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People in the research study group lost an average of 4 pounds per month without any change in eating habits and did not start an exercise program. It was estimated that if a person who was on a healthy diet and used this in conjunction with the diet, they would lose 2 to 3 times the amount of weight than if they didn’t take it.

I’m sure we are all aware that not all weight loss products work for everyone. I have tried green coffee bean extract and 7-keto without success. However, I did lose weight with this supplement. It wasn’t quick loss, but I was happy with the 1 to 2 pounds per week.

It seems that is is especially good for emotional eaters because it increases serotonin levels, which helps you sleep better and improves mood.

How Garcinia Cambogia Helps with Weight Loss:

  1. Suppresses appetite.
  2. Increases seratonin levels which help emotional eaters eat less.
  3. Helps tame sugar cravings.
  4. Blocks the production of fat and enhances production of glycogen which is an energy source for muscles.
  5. Helps manage the stress hormone, cortisol, which helps decrease belly fat.

Dr. Oz did a visual demonstration of how Garcinia Cambogia works and here is my interpretation of what I saw and heard.

Everything you eat passes by the liver. There are enzymes in the liver that turn excess sugar and carbs that you body can’t use for energy into fat that is deposited into existing fat cells. Garcinia Cambogia blocks these enzymes, causing the excess to be turned into glycogen which is used by the muscles.

The research study showed there was an increase in lean muscle mass and a decrease in fat in those who took GC compared to the other group of test subjects. This makes the product even more impressive because muscle mass burns between 30 to 50 calories per day, but fat burns only about 3.

When you take GC it goes into your stomach and intestines and releases chemicals that go into your blood stream and make their way up to your brain. As the energy changes in your brain more serotonin is released. This causes nerve cells to sense things differently and you don’t get that emotional drive to eat. Then your fat cells will begin to release fat because more isn’t being dumped into them and they are less stressed and less inflamed because of the increase in serotonin. You will also stay feeling full longer.

Some of the additional health benefits Dr. Chen talked about were a decrease in total cholesterol, triglycerides and LDL of between 10 to 30% and an increase in HDL which is the good cholesterol.

Dr. Chen also believes that there is a potential for improvement in obese patients in insulin and leptin resistance. These are hormones that suppress appetite and help to maintain a normal weight.

They interviewed an audience member who had used this supplement for 4 months. She had lost 10 pounds and went from a size 10 to an 8.

Dr. Chen stressed that you should not be disappointed if you don’t see a change in weight soon after starting to take it. There will be a change in body composition because it promotes increase in muscle and reduction of fat. It is important to be aware that muscle weighs more than fat, so you might not see a reduction in weight, but might begin to see change in the way you look… you’ll look leaner in your clothes.

The audience member noticed a decrease in appetite and a marked decrease in sugar cravings along with an increase in energy.

Serotonin can help with sugar cravings. Plus, when your body utilizes the sugar you eat and makes glycogen, you will naturally have fewer sugar cravings.

There are no known negative side effects. However, women who are pregnant or breast feeding should not use this product. Also, anyone who has diabetes should check with their doctor before taking it because it can cause your blood sugar to drop.

GC can be purchased in health food stores and online. Look for the words Garcinia Cambogia or GCE on the label along with minimum 50% HCA.

Dr. Oz recommends taking 500 to 1000 mg before each meal, but not to exceed 3000 mg per day. It must be taken on an empty stomach 30 to 60 minutes before eating. It will not work effectively if it isn’t taken on an empty stomach.


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Benefits of Exercise



It cannot be said often enough that you need to get movin’. Exercise can benefit your body, not only to burn more calories, but will improve your health in so many says. Yes, the benefits of exercise can be amazing.

Some Benefits of Exercise:

Burns calories and reduces weight
Raises good cholesterol levels
Helps control insulin levels
Increases oxygen level
Improves memory
Improves heart health
Lowers blood pressure
Reduces risk of cancer
Improves stamina
Improves strength
Improves your mood
Reduces depression
Reduces stress levels

All too often, dieters tend to leave exercise out of their plan.This is a mistake. Another mistake that people who do exercise often make is to engage in a routine that is too rigorous and unrealistic for the long-term. Your exercise routine should include various activities that are enjoyable and that can become an integrated part of your day-to-day lifestyle.

If you’re new to exercise, there are many things you can do to add movement to your daily routine. Exercise can help to keep you focused on your overall goals to lose weight and to feel better. It will help you to not only live a longer life, but one with better quality health.

It doesn’t matter if you’re one of those people who haven’t given much consideration to exercising, or you’re the type of person who works out hard and burn out quickly…take a look at these moderate ways to add more movement to your life:

Moderate Exercise Ideas

  • Take a walk in the evening ofter dinner. If you’re not in good shape, it doesn’t have to be a fast or long walk.
  • During boring TV commercials, do sit ups, stretch or walk in place.
  • When you get to work or when you’re running errands, get into the habit of parking in the far end of the parking lot so you will have farther to walk to reach your destination.
  • When the weather is bad, go to the mall to walk. Most malls have specified hours early in the morning for people who want to walk.
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Is It Emotional Hunger or Physical Hunger?

emotional or physical hunger

I will give you some great tips on how to determine if your hunger is caused by an emotional trigger or if you are truly hungry. But first it is important for you to understand how your general attitude regarding food has an effect on achieving your weight loss goals.

Some people turn to food for comfort and, in a way, it serves as their salvation when they’re suffering from a broken heart, bored, lonely, depressed, etc. This, in essence, is a form of self-medication. Then there are other people who see food as their enemy. Neither of these attitudes are healthy. Because strong emotion is involved in both scenarios, both of them can lead to overeating and weight gain instead of loss. Does this sound illogical to you?

This may seem very well seem illogical to you. You may wonder why a person who sees food as the enemy would overeat. Any time there is strong emotion regarding any topic the tendency is to think about it a lot. The more you think about food, whether it’s a love affair with it or a battle with it, the more inclined you will be to eat more than what is good for you.

Changing your attitude about food and understanding that it is there to nourish you and facilitate having a healthy, slender body can actually go a long way in helping you lose weight.

If you can begin to view food as your friend and genuinely understand its purpose is to help you look the way you want to look and feel the way you want to feel, you just might find it easier to reach your goal weight.

Being able to distinguish between emotional hunger and physical hunger will go a long way in your efforts to make peace with your relationship with food.

Tips to Help Determine If It’s Emotional Hunger or Physical Hunger

  1. My first tip if it isn’t meal time is to brush your teeth. If it is emotional hunger, you will be surprised how the fresh minty taste of toothpaste can actual satisfy you.
  2. If tip #1 doesn’t do it for you then  wait 15 to 20 minutes after brushing your teeth.
  3. If you are still hungry after 15 to 20 minutes, drink a glass of water. If your hunger goes away, then you might only be thirsty instead of hungry. By the way, it is very common to confuse thirst for hunger.
  4. If you are still hungry after following these three tips, you’re probably experiencing physical hunger, so go have a light, healthy snack and satisfy that hunger.

If you will use these tips long enough, you will get to the place where you will automatically know what type of hunger you are experiencing.

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Exercise for Weight Loss – Is It Really Important?


exercise for weight loss
Every time you go through the checkout lane at the super market you see several new magazines touting yet another diet plan that claims to be easy to follow that will give you quick results. With all of these diets that are guaranteed to work, you might wonder why so many people are still overweight. Could it be that they have forgotten to include the importance of exercise for weight loss?

The answer to this question is really simple. It is because few of them stress the importance of exercise for weight loss. Whether we are able to admit it or not, our society, as a whole, is just lazy when it comes to the topic of physical exercise. We’re so accustomed to that microwave mentality… wanting immediate results in a minimum amount of time and with a minimum amount of work.

People who try to diet without exercising have a tendency to fall into a pattern that get them nowhere… they lose weight initially, but do not maintain the loss. Eventually they gain back what they lost plus a few extra pounds. This pattern of losing and gaining weight can have adverse effects on your health.

One of the easiest ways to break this pattern is to develop an enjoyable exercise routine. Once you do this and start your program, your weight loss results will shortly be evident. Not only will you lose weight more quickly, but you will look better, feel better, and sleep better at night.

Types of Exercise Programs

Cardiovascular or aerobic exercise has the potential to produce the quickest results. These exercises include vigorous activity that raises your heart rate and gets fat burning started. There are lots of choices as to aerobic workouts for those who are interested.

Walking briskly, jogging, running, biking and swimming are excellent ways to engage in cardio activities without having to learn a routine.  Cardio classes such as aerobics, dance and kickboxing are other great options that can be fun activities to activate internal burning of fat and calories.

Weight training for building and toning muscles is another type of exercise that is effective for weight loss. Building muscle will cause you to burn additional fat and calories. Strength training can be accomplished at home or in a gym. It will be better to begin a program with a trainer at a gym or health club who is trained at how to help with getting off to a safe start.  Combining weight training and cardiovascular exercise will produce optimal results.

For people with health problems or injuries, finding exercises suitable for them that promotes weight loss may not be easy. If you are this segment of the population, ask your physician for recommendations for more passive programs until you can participate in  more strenuous activities. Physical therapy centers use specialized machines which reduce stress on the body while exercising major muscle groups and is probably what your physician will suggest. For those recovering from surgery or an illness, this is the perfect answer.

Exercise for Weight Loss – Conclusion

While regular exercise might not be the easiest route to weight loss, it is definitely an important part if you want to lose weight and maintain that loss. If you’re unsure how to proceed, ask your physician for advice as to the best programs for you according to your state of health.

Leaving out exercise when you want to lose weight and maintain weight loss will most likely lead to a road to failure. Once you experience the difference exercise can help with your diet plan, you will be more motivated to get your body moving. 

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