How to Stay Motivated On a Diet

how to stay motivated on your diet
Are you aware that research shows that only 5% of dieters are able to lose weight and keep it off? I don’t share that statistic to discourage you, but to encourage you to learn everything you can about successful, long-term weight loss.

Finding techniques that can help keep you motivated is important because most of us have been conditioned by our society’s microwave mindset… we want results and we want them now! Every single person who has ever lost weight or wanted to lose weight has gotten discouraged at one time or another because the weight wasn’t coming off fast enough
I’m sure you have heard this before, but I believe it’s worth repeating – you didn’t gain the weight quickly, so don’t expect to lose it quickly, at least if you want to keep it off. Also, research shows that dieters who lose weight slowly, but steadily, have better odds when it comes to keeping it off. And now I’m going to share with you the most powerful tip I know that will help keep you motivated so you can stick with your diet more easily. 

Best Tip on How to Stay Motivated On a Diet

The best tip I can give you on how to stay motivated is to get a clear understanding of WHY you want to lose the weight. Is it because you have a special event that you want to look your best for? Are you single and ready to attract a partner? Do you have clothes you want to be able to wear? Do you have health problems that you believe would improve if you lost weight? Have you simply decided that it’s high time for you to feel and look better?

Decide what your reason is and find a picture in a magazine that represents that reason. Laminate the picture or put it in a plastic page protector and put it where you will see it often. And at those times when you become aware that you are discouraged because you aren’t losing weight fast enough, look at that picture and make the reason you want to lose weight bigger than your feelings of frustration.

This next tip will take a little extra effort, but I believe it’s worth it. Take the picture from the magazine to a place like Office Depot or Staples and have it copied in color, but shrunk to a size that can be laminated and put into your purse. Then you will have it available when you’re out and about and tempted to eat something you know you shouldn’t eat.

Hope this tip will help when you are experiencing those inevitable moments of discouragement!

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Spice Up Your Weight Loss Recipes

spice up boring menus

Have you eaten so many plain grilled or baked chicken breasts that you believe you never want to see another chicken breast? If you’ve spent weeks eating bland, boring food, it’s high time to spice it up your weight loss recipes a bit. This could be one of the most important tips I can share with you to help you stick with your diet and achieve the success you want and deserve.

It isn’t written in stone that healthy food has to be boring, you know. The more interesting you make your meals, the more you will enjoy what you eat and want to adopt it as part of a lifestyle change rather than a diet.

Don’t be afraid to spice up your food… it will only make it more delicious once you find the spices and herbs you like. Some of them also have some nutritional benefits and act as natural appetite suppressants. Eating a healthy, you flavorful meal can be a joyful thing.

Here are my favorites spices for making meals more interesting.

Spices You Can Try for Flavorful Food

  • Italian herb mix
  • Oregano
  • Thyme
  • Rosemary
  • Red pepper flakes
  • Curry
  • Fresh basil
  • Fresh mint
  • Fresh ginger
  • Garlic
  • Cinnamon
  • Nutmeg
  • Cardamom
  • Jalapeno peppers
  • Capers
  • Green chilies

And, don’t forget about salt and pepper. Just a dash of some of these spices will transform a boring meal into a tasty one. Again, I encourage you to let go of any fear you have of trying new spices. And don’t just add these to new recipes, try spicing up some of the dishes you prepare on a regular basis.

You can take a look at my personal favorites here. They offer the most delicious blends of spices I’ve found anywhere. They are a little pricey, however, the bottle is 6 1/2 inches high and holds 5.5 ounces of spices which will last you a long time.

Look for a store where you can purchase bulk food items, as spices can be quite expensive. I just discovered how expensive cloves are the last time I was in the grocery store. With the bulk spices you can get a very small portion to try to see if you like it or not.
You will end up spending only pennies instead or dollars to try something new.

When you find a spice you will use often, then spend the money to buy a larger amount, but be careful not to buy more than you will use in a year. Most spices will deteriorate in flavor after they are more than a year old .

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Add Variety to Your Routine Weight Loss Menus

add variety to menus

Having an established routine when you are dieting can be very helpful. However, if you’ve had grilled chicken and baked fish very night for the past three weeks, it will start to get boring if it hasn’t already. While too much variety and too many choices can leave you confused and frustrated, some type of routine is necessary.

There are ways to add variety to your weight loss menus without forsaking your goals. It seems easier to add variety to breakfast and lunch, but dinner is where we seem to get stuck.

One smart way to add variety to your dinner is to try a new recipe each week. You might find it intimidating to try new recipes, but one new recipe every week is doable. Try to find recipes that fit your diet, but also not hard to prepare. Most of us are busy and simple, yet delicious, recipes are important.

Tips for Finding New Recipes

  • If any of your friends or acquaintances are on a similar diet, ask them for suggestions. Their favorite meal may be one you haven’t tried.
  • Shop on Amazon for a cookbook that has simple recipes with only a few healthy ingredients.
  • Look for forums online where dieters share recipes. Look to see if any of them interest you.
  • If you have abandoned some of your favorite recipes because they’re too fattening, study them to see if you can make ingredient changes that will taste good, but cut down on calories.
  • Adopt an attitude of adventure and experiment with recipes. Substitute new ingredients in recipes and create a special meal.
  • Ask your friends if they want to participate in a recipe swap. You might want to organize a pot-luck dinner. Have friends bring their favorite dish along with several cards with the recipe written on it. You can taste the dish and if you like it, you can take one of the cards with the recipe on it.
  • If you have joined a weight loss center, ask what perks they have available. They may have brochures or booklets with low calorie recipes.

Once you find a recipe that you like, add it to your menu rotation. If you adopt this practice, just knowing that you will get to try something new every week will give you something to look forward to, plus you will be less likely to become bored and get off track.


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How to Stop Snacking at Night

stop snacking at night

One of the hardest times to stick to a diet is nighttime. You eat dinner and your body begins to shut down for the night. You might think that you are hungry if it has been a few hours since dinner, but that feeling is caused by your body’s craving for energy. But, the very best way for your body to recharge itself is through sleep, not eating more food.

Eating late at night usually makes it more difficult to sleep and get a good night’s rest. Eating late can cause you to feel too uncomfortable to go to sleep, indigestion, and unpleasant dreams.

Yes, food will give you more energy. So, if you’re feeling tired but aren’t ready to go to bed you might give in to that misguided feeling of hunger and begin snacking. You may find yourself going for foods that you shouldn’t be eating very much of on a diet… cookies, cake, candy, ice cream, chips, popcorn, etc.

However, this quick burst of energy that you will get from snacking is the last thing your body really needs because it will interfere with the rest it needs to recharge itself. Not only will you interfere with the rejuvenation of your body, but you will be getting a lot of unwanted calories to boot.

Another factor that plays into this is that snacking at night is as much of a habit for some people as smoking is for others. And, did you know that a tip for people who are breaking the smoking habit is to chew gum or suck on hard candy, just to fulfill the need to have something in their mouth? Well, now, I’m going to share with you one of the best weight loss tip for people who’re in the habit of snacking at night that you will ever hear from anyone.

Best Tip to Stop Snacking at Night

Purchase an ice crusher. Crush enough ice to fill a large plastic cup and eat the cup of ice while you’re sitting in front of the TV at night. This will give you something to do with your hands and you will fulfill the desire to have something in your mouth. Here’s my favorite ice crusher. It is heavy duty which means it will last a long time and will actually give you bite size chunks of ice. So many ice crushers produce shaved ice and that isn’t what you want. You will probably want to crush a lot of ice at one time and store the crushed ice in a bag in the freezer instead of having to do it every night. Then you will have crushed ice that you can munch on and I guarantee this is the best tip you’ll ever find to help you stop snacking at night. And, please don’t eat ice that hasn’t been crushed, because it isn’t good for your teeth.

Set a goal to stop eating anything for a minimum of three hours before you’re ready to go to bed. This will give you time to digest your food before you get into bed . You body needs this energy for rejuvenation while you are sleeping. By the way, the digestion process after dinner contributes to that tired, sluggish feeling. You will sleep better and have fewer issues with indigestion if you make this a goal and stick to it.

Once you finish eating dinner, clean up the dishes and kitchen, and promptly turn the lights off. From this point on consider the kitchen closed for the evening.

If you feel that you really must have something before going to bed, drink a glass or water or make a cup of hot herbal tea. You might even like to heat the water in a cup and add fresh lemon juice to it instead of drinking it cold or room temperature. The warm liquid can be soothing at the end of the day.

This might be one of the hardest habits to break, especially if you have engaged in snacking at night for a long time. However, by letting go of snacking at night you will be much more successful in your efforts to lose weight.

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Quicker Weight Loss – Can a Good Breakfast Help?

quicker weight loss

Yep, I know it might seem counter intuitive, but eating a big breakfast will actually help you lose weight more quickly than if you skipped breakfast. The first meal of the day kick starts your metabolism, sets tone for the day and can lead to quicker weight loss.

This will help you burn calories all day long. Sounds great doesn’t it… eat more food – lose more weight? However, your breakfast food choices will affect the benefit you gain from eating it. If you begin your day with sweets, it can cause cravings for sweets the rest of the day.

When grocery shopping, please pass up the breakfast cereals laden with sugar and the toaster pastries. Stock up on wholesome, nutritional foods instead. You might ask what an ideal breakfast would include…

An ideal breakfast will include:

Complex carbs
Piece of fruit
Water, unsweetened tea, or unsweetened coffee

Good breakfast choices for Quicker Weight Loss:

Omelets made with veggies
Greek yogurt
Whole grain toast
Green smoothies
Yogurt smoothies
Protein shake with fruit
Whole grain, low sugar cereal
Peanut butter (spread on whole grain toast)
Piece of fruit
Berries (in cereal, smoothies and shakes)
Homemade low fat, low sweet muffins

Take time to eat a healthy and filling breakfast and you will be rewarded with quicker weight loss results. Plus, It will lead to long-term weight loss success. And if this sounds like too much of a chore first thing in the morning, prepare your breakfast the night before… it’s that important.


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