The Most Crucial Fat Loss Factor

Another day I was asked by one of my friends, what is the most crucial fat loss factor? here is my answer to that question, keep reading.

The most important thing that you absolutely MUST do before you even start chewing on that boiled broccoli is this… You must define your why.

The Most Crucial Fat Loss Factor

You’re probably thinking, “Define my what?”… “My life is full of whys! Why am I fat? Why does 1 muffin slap 10 pounds on my belly but 10 hours of cardio do nothing?”

These are all reasonable whys… but the most important why question you should be asking yourself is this… “Why do I want to burn my fat and see my abs?” or “Why do I want a flat, lean tummy?”

In most cases, women just want a nice, sexy, flat tummy. Men prefer to have abs so ripped that it’ll make, Hugh Jackman, look like Winnie the Pooh.

Your why will always be emotional.  So, you’ll have to dig deep. Most people do not exercise because they want clear, unclogged arteries or good blood circulation. That’s not the way we think.

If you’re a guy, you probably want to be able to take your shirt off at the beach and turn women’s heads. A bulging, fatty belly will still turn heads… but it’ll just be the other way.

If you’re a lady, you probably want a lean tummy so that you’ll look awesome in a dress and maybe make your other girlfriends

jealous. Or you might want to feel sexy for your boyfriend or husband.

You could be a parent who wants to lose weight and be healthy so that you have extra energy to run after your toddler. Or you’re worried that your health is in such a precarious state that you might not live long enough to see your children grow up.

Whatever the case may be, you must find out your why. Then WRITE IT DOWN!

Write down exactly why you want to shed the fat and see your abs and how it will make you feel once you’ve lost the weight and attained your goal.

Once that is done, make copies of it and paste it all around your house so that you never forget it. Most importantly, paste it on your refrigerator door and around your kitchen.

Losing weight takes discipline, effort, and determination. The concept while simple is not exactly easy. This is a six pack quest… a quest to burn off the fat that doesn’t want to come off.

There will be times when you will be dejected and lose hope. Times when you do not seem to make progress. It will seem easier to throw in the towel and pick up a slice of pizza.

It’s at times like these that you must read the why that you wrote down. This is true for any goal. Success is not linear. There are setbacks, comebacks and times when you just don’t seem to progress no matter how hard you work.

Your why will keep you grounded and focused. It’ll keep you going when your tank is empty. Find your why and write it down.

So know you know the most crucial fat loss factor, so it is your turn, in the comment section below write down your why, and let me know it.

Good luck.

28 Things You Should Never Do To Lose Weight

When you are on a weight loss journey it’s easy to get caught up and in an act of desperation turn to drastic methods and means to trim the fat. The most important thing to bear in mind as you try to lose weight is that you should only ever do it in ways that are safe.

You may think you have come across the most incredible tool or tip ever, but if it’s harming your body then it isn’t worth the weight loss it may contribute to.

Safety is not only better for your health, but often drastic methods never achieve lasting results, but take you further from your ultimate goal of taking the weight off and keeping it off for good.

With that in mind, let’s look at 28 things you should never do to lose weight.

28 Things You Should Never Do To Lose Weight

28 Things You Should Never Do To Lose Weight

1: Using Diet Pills and Illegal Drugs

Taking a drug or pill probably sounds like an easy way to get your weight loss journey started, but WebMD reports that many of them have serious side effects. Even if it’s a prescription drug – it should only be used for the person who was prescribed it and in the way it was intended, as directed by a licensed medical professional. Others may turn to cocaine, meth, or speed to give them a boost and while they may help you drop weight, the consequences are never worth it, as these drugs are not only addictive but can also be detrimental to your health.

2: Using Laxatives

This seems to be another popular method for people looking to lose weight fast – and is common in people who struggle with eating disorders. You might think it’s an easy way to drop the pounds but repeatedly using laxatives (in any form) can have dire consequences for your digestive system.

 3: Fad Dieting

Researchers from Johns Hopkins University studied thousands of these fad diets and found that less than a dozen of them had any effect on a long-term weight loss journey ( Despite the fact that the American weight loss industry is worth billions of dollars the US remains the fattest nation in the world. Nothing can replace eating healthy and exercising when it comes to losing weight.

 4: Very Low-Calorie Diets

This diet restricts to 800 calories a day and provides you with a list of zero-calorie foods that you are free to munch on. Your body needs calories to survive. It also needs a healthy balance of various foods that offer different nutrients, along with healthy fats that are key for the body and brain. While reducing your calorie count is an effective way to lose weight going on a very low-calorie diet isn’t going to repay you. You will initially drop weight, but this isn’t a sustainable lifestyle so as soon as you start eating more calories you will start gaining the weight back and often more than what you lost.

5: Starving Yourself

Starvation places you at risk for malnutrition and a host of health problems. It is also not sustainable and often results in eventual binge eating that makes you gain more weight. Starvation also causes the body to go into panic mode, where it hoards any calories you do eat to save for later, so can actually result in stalling any weight loss efforts. Long-term starvation or anorexia is a life-threatening eating disorder.

6: Meal Skipping

There’s a difference between Intermittent Fasting and just skipping meals for the sake of losing weight. You aren’t going to kick start your metabolism by passing on lunch, you will actually stall metabolism and be more likely to overeat come dinner time.

7: Over-Exercising

Extreme exercise can cause exhaustion and stress that may cause you to overeat. Stress hormones also play a role in the storage of belly fat. Too much exercise increases risks of burnout that causes poor decision making. You don’t need to run on the treadmill for two hours to get your daily dose of exercise. 30 to 60 minutes of exercise four times a week is more than sufficient for the average person and pushing yourself harder isn’t going to help you.


8: Binging and Purging

This is another habit common in people with eating disorders and it can wreak havoc on your body. Binging and purging is an eating disorder where a massive binge, usually on unhealthy foods is followed by induced vomiting. WebMD reports that throwing up after binging on food is likely to fuel unhealthy cravings; it damages your teeth, esophagus, and stomach, and can cause serious dehydration and even death from health complications.

According to WebMD, “Acid in the stomach is extremely strong. A strong acid is necessary to prepare food for digestion and absorption. Stomach contents are meant to stay in the stomach, not be regurgitated into the throat and mouth.” Connie Diekman, RD and director of nutrition at Washington University in St. Louis told WebMD “Extremely acidic vomit can cause erosion in the esophagus and mouth and on tooth enamel. This can increase the risk for certain cancers, tooth decay, and more when purging becomes a ritual.”

Diekman further reports that the most dangerous practice is using ipecac to induce vomiting, which she says, “One dose can trigger cardiac irregularity and can lead to cardiac arrest.”

9: Radical Detoxes And Cleanses

It sounds like a great idea, doesn’t it? Just follow this juice cleanse, or perhaps it’s soup, and you’ll lose all that weight you want to. According to WebMD, the main reason people lose weight from a cleanse is from water and stool. However, there is a real risk of dehydration from unhealthy and extreme cleanses, which can call all sorts of health issues.

 10: Yo-Yo Dieting

Stopping and starting numerous difference diets or dieting, in general, might seem like a good way to lose weight when you need to and go back to normal the rest of the time, but it’s doing more harm than good. It can harm your gut health, frustrate you psychologically, and it leads to weight gain. Moreover, NPR points to studies indicating that it may have negative effects on the health of your heart (

Jumping from one diet to another is not sustainable, never leads to permanent weight loss, and is a generally dysfunctional practice.

  • Harms gut health
  • Frustrates you psychologically
  • Leads to weight gain
  • Negative effects on the heart
  • Causes weight gain
  • Never teaches or instills lasting habit changes required for permanent weight loss

 11: Erratic Routines

If you work odd hours and don’t have set meal times this can throw your body out of whack, and interrupt your metabolism, which is responsible for burning calories and digesting your food.

 12: Oversized Portions

There’s no sense in skipping a meal and then having an oversized portion at the next – not only will it prevent you from losing weight, it may actually cause you to gain weight.

 13: Cutting Out Food Groups

There is no sense in cutting out an entire food group unless your doctor has advised you to. This typically results in feelings of deprivation that only makes you want those foods more and so may not be sustainable for the long-term. This can also prevent your body from getting the nutrients it needs. Of course, there are foods you can cut out without risk – anything that contains trans fats and/or table sugars.

 14: Eating Too Quickly

It’s easy to get carried away when you’re hungry and wolf your food down. This is generally when you come to the end of the meal, think you’re still hungry, and reach for a second helping. Instead, you should take your time and focus on eating your meal mindfully. This gives your brain plenty of time to receive the signal that you are full. It will help you stay on track and eat less.

15: White Knuckling

If you are constantly suffering, starving and white knuckling it throughout your days, this is not sustainable and will only cause you to binge and overeat once you can’t take it anymore. A sound and lasting diet plan are one in which you eat, and eat well and eat fewer calories than you burn while maintaining mental satisfaction.

 16: Labeling Foods As Bad

As soon as you label something bad, it registers in the mind as something that is not allowed, which causes you to feel deprived, and that can make you want it more than ever, moderation is more psychologically sound.

It’s tempting to dismiss certain foods as bad (or good) but this is the wrong type of thinking, so remind yourself that everything in moderation really is the key.

 17: Following Very Low Protein Diets

Your body needs protein for muscle health and many other internal processes. Protein also makes you feel full, so eat less. The lack of protein will have to be compensated by something else, usually, this will be carbohydrates, which can cause weight gain, especially the refined, and sugar-filled varieties.

 18: Depriving Yourself

If you want to sabotage your weight loss attempts, then go ahead and deprive yourself – but it’s only going to end with a lot of guilt and shame when you slip up and can’t manage without certain types of foods.

19: Berating, Bullying, And Self-Hatred

Hating, bullying or berating yourself will not make you lose weight; in fact, it will only lead to self-defeating behavior like overeating or eating behind low self-esteem.

20: Fat-Free Dieting

Fat does not make you fat and your body needs healthy fats to function, so don’t be tricked into thinking the key to weight loss is cutting fat from your diet.

21: Ditching All Sugar

Don’t fall into this trap – while sugar can be damaging, fruits contain sugars, too. Natural sugars are not the same as table sugars. The key is moderation and choosing fruits low in sugar.

22: Binge Eating

It can be really tempting to binge eat, especially when it comes to your cheat meal/day. Even if you choose healthy foods to binge on you’re still increasing your calorie count. The most important part of a weight loss journey is controlling your portions.

23: Living On Caffeine

Sure caffeine is an appetite suppressant, but you still need to eat. So cut down on caffeine, as too much can also make you anxious and jittery, which can elevate stress levels causing cravings for junk food. Additionally, stress hormones play a key role in the retention of belly fat.

24: Drinking Too Much Juice

Juicing is all the rage, but even natural fruit juices contain sugar, when you drink too much fruit juice you increase your intake of sugar significantly, which can cause out of control cravings for sweets, increases caloric intake and wreaks havoc on blood sugar levels. Moderate juice intake and eat more whole fruits.

25: Smoking As An Appetite Suppressant

People often pick up a pack of cigarettes when they’re under extreme stress, and many will avoid quitting because of the chemicals in tobacco act as an appetite suppressant. Apparently, a cancer diagnosis is less terrifying than a few extra pounds. If you chain smoke you will very likely need to eat less and comfortably skip meals, however, the damage to your immune system, lungs, and overall health is not a fair trade.

26: Weighing Yourself Daily

Trust us when we tell you this will get you nowhere fast. It’s more likely to leave you feeling discouraged that you aren’t achieving your goals fast enough. Instead, weigh yourself once every two weeks.

27: Setting Unrealistic Goals

“I’m going to over 30 pounds in 2 weeks,” “I will exercise 3 hours a day.” Realistic? Not likely. It’s easy to put yourself off by giving yourself too big a goal to reach. This is the perfect sabotage, which makes you your own worst enemy. There’s nothing wrong with setting an ideal body weight and going for it, but don’t psych yourself out by reaching for attainable goals, and failing to create mini-goals in between. It gives you plenty to celebrate on your path to your ultimate goal and makes big weight loss much more manageable.

28: Choosing Any Of These 15 Extreme Diets

While the dangers of fat diets were mentioned, it’s important to stress some specific ones. These are popular diets that many people believe are harmless ways to help lose weight and in reality, they put your health at risk. Despite statements to the contrary, there is no scientific evidence to back any of these diets.


  • The Tapeworm Diet – This isn’t a new diet, but despite the dangers, it still exists today. The FDA has banned it, but people continue to find ways to get their hands on tapeworm diet pills. If you’re still unsure of what this diet involves it is literally all about growing a tapeworm inside you so that it eats the food you ingest. When you reach your goal weight, you take an anti-parasite pill to expel the worm and that’s it. Sure, you’ll lose weight, but there’s a good chance you’ll experience vomiting, severe diarrhea, and headaches. In some extreme cases, people have experienced epileptic fits.
  • The Hollywood Diet – This diet is essentially a starvation diet and relies on very low-calorie eating. Most of the weight you lose because of this diet will be water weight and you’ll have the joy of fatigue, nausea, constipation, (or diarrhea) for your troubles.
  • Fletcherism – This diet encourages participants to chew excessively until the food the food has essentially become liquidized. This is supposed to lead to eating less because your body knows it’s full – the drawbacks? You will spend all of your time eating and you may starve to death as your body waits to be fed as you over-chew every bite of food you put in your mouth. There aren’t any real dangerous health effects to this, it’s just not going to help you in any way.
  • The Baby Food Diet – It’s every bit as ridiculous as it sounds because while babies love those little jars, even they grow out of them and need solids. This diet requires you to live on baby food during the morning and afternoon and then in the evening, you are allowed a (very low-calorie) meal. This is not an effective way to lose weight long-term.
  • The Cotton Ball Diet – Sadly, this is a common trick that models use as they strive to maintain their stick-thin figures. It is in no way healthy for your body so don’t be tempted to try this. The idea is that eating cotton balls is an effective method for suppressing your appetite – there’s just one (or more) issue with that – it can block your digestive system. They expand when wet so you’re just inviting bloating, discomfort, and constipation.
  • The Master Cleanse – You may also know this as the lemonade diet. It’s basically just drinking a mix of water, cayenne pepper, maple syrup, and lemon juice. Not only will you lose very little (water) weight, but you’ll hate yourself for doing this to your body. There is no scientific evidence that it will purge toxins from your body and you’ll end up losing out on precious nutrients and vitamins that you need to flourish.
  • The Cabbage Soup Diet – This is another diet that was popularized by the rich and famous. The bonus? You can eat as much as you want! The drawback? Your only option is cabbage soup. The diet lasts seven days and once it’s over you can go back to eating as you always do and scratch your head in wonder as to why you regained anything that you may have lost.
  • The Grapefruit Diet – Believe it or not, this diet can be traced back to the 30s. The idea behind it is to cut carbs from your diet, eat lean proteins, increase your water intake, and eat a grapefruit before you eat anything else. It lasts for 10 days and… is utterly useless.


  • Ear Stapling – This has stemmed from ancient practices of piercing for medicinal purposes and having your ears stapled is said to help control cravings and suppress appetite. Florida has made this practice illegal due to the dangers.
  • The Drinking Man’s Diet – This diet was conceived even before the Atkins™ diet was and it’s easy to see why it’s attractive… for lunch, you can sit down to a thick steak, smothered in creamy sauce, and before you eat you can knock back a couple of martinis. Yep, fatty proteins and alcohol are the chief tenants of this diet, of course, your liver and kidneys will
  • The Apple Cider Vinegar Diet – Yes, the vinegar does have plenty of health properties, but it shouldn’t be the basis of any This sees dieters taking three teaspoons of it before they eat. If you take it that often, though, it’s likely going to irritate your throat because it’s highly acidic. Like the other diets mentioned, it does not address lifestyle habit changes, sustainable methods, or lasting results.
  • The Cookie Diet – No, you don’t get to eat chocolate chip cookies all day every day. You eat special cookies to control your appetite and then sit down to a small meal in the evening. It’s strict and you’re set 800 calories a day. Exercise is strictly forbidden. The exact opposite of what most experts recommend in a sustainable and healthy weight loss plan.
  • The Sleeping Beauty Diet – This one probably isn’t on your radar, but it’s been around since the days of Elvis (he was supposedly a fan). Just take drugs to knock yourself out for a few days and avoid eating altogether. There’s no need to explain all the wrong in this.
  • Diet Patches – While nicotine patches have been used to help smokers quit the habit and are FDA approved, new-fangled diet patches are not. They really are too good to be true.
  • The Energy Drink Diet – Believe it or not, a new mother was so desperate enough to drop the baby weight that she invented her very own diet. Rather than, eating healthy, she drank a dozen cans of Red Bull every day. It absolutely worked, she managed to drop almost 100 pounds – unfortunately, that weight loss was followed up by a heart attack, and she still suffers from anxiety.


Final Thoughts

Those were 28 things you should never do to lose weight, but remember the most effective way to lose weight is through regular exercise and eating a healthy, balanced, diet. Calories in/calories out are the scientifically proven formula for losing weight.

There is nothing on this planet that will help you lose weight and most important keep it off for the rest of your life as making profound habit changes and living a healthy life so don’t be tempted by drastic measures, life hacks or cheats that can compromise your overall health and well-being. You matter more than a few extra pounds.


How to lose weight and get fitter without any cost

Do you have extra pounds and do you want to know how you can get rid of it? is so you’re in luck because, in this post, I am going to tell you how to lose weight and get fitter. Better still it will not cost you a penny in books, special diet or club to join.

How to lose weight and get fitter without any cost

Ok before I go on how to lose weight, I want first to understand this, this information is based on research, but I can’t guarantee you that 100% will work on you, because losing weight will depend on you and how you’re going to apply the knowledge you will learn from this post.

The method I am talking about arises from new understanding psychologists and nutritional scientists have developed as to why so many people fail to lose weight despite their best intentions.

It is very simple, you can start it at once, you’ll see results in a week, and major changes in a month.

The understanding behind this approach comes from the recognition that most people who eat or drink at a level that causes them to put on weight, and who also don’t exercise enough to remove that weight, do so because of habit.

Human being are creatures of habits, we all have lots of habits – habits in the way we talk, walk, sit, scratch our ear, etc and in a thousand other aspects of our behavior.

Researchers have recognized that while habits are very easy to form, they are actually much harder to stop.  We might say, “I am going to have smaller portions,” and keep up that resolution for a week, but then the habit of having larger portions slips back.

We then feel bad about ourselves and feel we can’t reduce our food intake, and so our self-esteem battered, we slip permanently back into our old ways.

The habit system within the brain is installed for a very good reason – to allow us to put lots of our daily lives under subconscious control so that the brain can be on the lookout for the different or the unusual.   Habits take over our everyday actions: walking, driving, talking and so on.

The problem is that certain things can get established as habits which we don’t want.   People who bite their nails do it out of habit – the habit has been established and is no longer under conscious control – but there is no value in it.

People who say the phrase “I mean” in every other sentence do so out of habit.  We’ve all got habits, and they can be very hard to shake off.

Not impossible, but hard.

This is the problem: habits are very easy to establish and very hard to remove.   There is a survival benefit in this because it allows us to learn quickly and act without thinking in emergencies, but is also very annoying if there is a habit we wish to remove.

So eating more than we actually need is a habit, and your task, if you want to reduce weight, is to stop the habit of eating as much as you do.

Now because habits are hard to eradicate, there is every chance that when you start trying to reduce the amount of food you eat, you will fail, and eat more than you really should.   That does not mean you are a failure. It just means that you are falling under the pressure of your habits.

But habits can be overcome.  Don’t feel guilty, don’t feel like a failure.  Just recognize that this is normal and start again.

So this new approach to reducing weight still involves the two obvious things: consume less food and fattening drinks that you do now (sugary drinks, alcohol, sweets, ready meals, crisps etc).  And exercise more.

The best way to handle this is to have something clearly identifiable to reduce, such as no puddings, or maybe no alcohol two days a week etc.  Or cut down sugar from two teaspoons in coffee to one. Or don’t buy any more packets of crisps.

Absolutely don’t try everything at once, just choose one thing to cut down on, and when you’ve sorted that, add another.

At the same time, up the level of physical activity, you undertake.  If you are taking no physical activity other than what you have to do, start by walking 200 yards on day one, then 250 yards on day two, 300 yards on day three and so on.

Don’t sign up for a gym or buy a load of running gear or a new bike. Start with walking, and then move up to something else like swimming once a week or whatever you want to do.

You could do this by choosing to park at the far side of the car park at work, so you have further to walk to the office.  Or it could be walking around the garden once each evening.

Then, when you find yourself slipping back by eating or drinking too much, or by not taking your exercise, DON’T GIVE UP.

Just remind yourself that habits are hard to break, but you can do it over time.  Pick up from where you were and carry on.

That final bit is the key.  Most people stop the moment they slip back into the old ways.  They typically say, “I tried but I just couldn’t do it.” What they actually should be saying is “breaking habits is hard – you need to try it a number of times to get it sorted.”

In fact, some people make a mantra out of it which they say to themselves each day.  A mantra that says, “habits are hard to break, but I am trying” and you pick up again from where you got to.

Maybe you’ll have four days of success before you slip.  Next time aims for five days of success. Then six days…

It works.  Just try it.

So let’s go through this.   The four parts of the programme are

  • Understand the nature of habits.
  • Eating a little less each day
  • Eating a little better each day
  • Increasing exercise very slightly each day

Here’s a couple of final thoughts on how to lose weight.   First, do you tell other people or not?  Some people like to, some people don’t, but here’s one possible issue to consider.  If you are slightly overweight then the chances are that you have friends who are also slightly overweight.  So if you tell them about your new approach they might feel guilty that they are not doing it. As a result, they might tell you this approach doesn’t work.

This is of course very much a matter for you, but if you want to reduce weight and feel that your friends might not be helpful (and also that you don’t want the embarrassment of admitting you have slipped back), find ways to avoid telling them.

For example, if you give up crisps, just say, “I don’t know what it is but I just don’t like the taste anymore”.  If you don’t want people to see you taking an extra walk in the morning or evening, don’t announce it. If seen just say, “I’ve been getting a real back pain and the doctor said I should just take a short walk each morning to try and ease it after keeping it still all night in bed.”

Sometimes not telling anyone what you are up to, can be the easiest way to cope with the moment the old habits return.

Second, should you try this with a friend?  It is of course up to you, but if you plan for (say) a short walk each night is dependent on a friend, then if your friend gives up, that puts your plan in jeopardy too.   If you do work with a friend, it can be good to have a fall back plan if your friend proves to have less resolution than you.

Simple Weight Loss Equation

After losing weight a had a lot of people asking me, how did you do it? what is the secret? Here is the answer, I had I simple weight loss formula that I followed, the formula is very simple such that anyone can follow. This is my simple weight loss equation: MEAL. I will explain below.

Simple Weight Loss Equation


M stands for Move. You have to move to lose weight, many experts suggest that you should do at least 10,000 steps/day. You don`t need to do this from the first day, you can start small, take small steps then increase them gradually.


M stands for Eat, you should never follow a diet that restricts you from eating, my recommendation is you should eat 5-6 small portions of controlled meals/snacks a day.


A Stands for Avoid, you should avoid food that contains a lot of sugar, also you I will recommend to cut down on soft drinks and soda. Watch out for the five food that you should avoid.


L stands for Lose, you should lose   your misconceptions about diets and make a lifestyle change, an example of misconceptions is that most people believe that all fat is bad fat, and this is not true,also there is this mentally part, most people they don’t believe that they can lose weight and guess what they never do, you’re what do you think about all the time, if you want to lose weight you should change your beliefs and lifestyle.

Final words

This is my simple weight loss equation, that i used to lose weight and kept it off.

Top Ten Fitness and Weight Loss Tips

Losing weight is one of the difficult battles i had to face in my life, You know, from losing weight and gaining it back, trying different products and tricks, at times it can be so frustrating and discouraging. In my journey to weight loss, I have discovered something that helped me to come with the situation. Here are my top ten fitness and weight loss tips.

Top Ten Fitness and Weight Loss Tips

Consult a Physician

In this blog, you will find many tips and advice on how to lose weight but in any way, I am not a doctor or a certified physician, so before starting any exercise program, consult a physician. It’s important to know of any risk factors you might have before embarking on a exercise plan, particularly as you get older.

Keep Your Expectations Realistic

So you plan to lose weight this year? Great. But make sure you start out with realistic expectations about how much weight you want to lose and how long it will take to lose it. If you set impractical goals, you might get frustrated and end up quitting before you’ve even given yourself a chance.

Set Goals

Figure out how much weight you want to lose. Now start breaking that down month-to-month. Short-term goals can make mountains seem like foothills when you get to celebrate successes on a regular basis.

Find a Partner

Whether it’s a family member, friend or a coworker, find someone that shares similar fitness goals and get started. Having someone there to help motivate and assist you will make sticking to your new diet and fitness regimen that much easier.

Put a Plan Together

Assuming you can just walk right into a gym and start losing weight is a big mistake. Do some research and find a fitness program that will suit you and the goals you set. You’re also more likely to stick with a program that revolves around activities you enjoy

Change Your Diet

I am a believer of that weight loss is 80% diet and 20% exercises, so if you really want to lose weight, changing your diet should be the first thing to tackle. There’s more to a physical makeover than just a new workout routine. Your diet plays a large part in the process and should also be a focus of the changes in your lifestyle. Use our Nutritional Needs Calculator to figure out how many calories you need to lose, maintain, or gain weight.

You can check out negative calories food that you can start to eat today and start losing weight.

Track Your Progress

Keeping a journal is a great way to track your progress. Take a few moments daily to record your workouts, caloric intake, and how you’re feeling. When you start to see the changes, you’ll have a complete record of how you got there.

Little Things Can Help Make a Difference

Every little bit helps and small changes in your lifestyle can, over time, make a difference. Instead of waiting for the elevator, take the stairs. Forget the taxi, walk it if it’s only a few blocks. Any opportunity you can find to stay more active will help pay benefits.

Find Your Motivation

Why you want to lose weight?. It is because someone bullied you? Do you feel tired all the time? Do you want to have the energy to play with your kids? Do you want to live longer?

If you’re unhappy with the way you look, it’s time to start using that as motivation. Find some pictures of yourself and keep them visible for comparison’s sake. Being able to see the strides you’ve made visually might be what picks up back up when you are feeling down.

Persistence Pays

Everybody has bad days. But keeping to your new diet or exercise program is important even when you just don’t feel up to it. Making large changes in your life is difficult. If it were easy, everyone would be fit and healthy. You really can become the person you want to be, but it might take more persistence than you anticipate.

Those are my top ten fitness and weight loss tips, the key here is to make a decision and start today.