Free Online Health

Hi guys,

We're looking at putting various tips throughout the book in little break-out boxes. As I'd like to promote the site as much as possible I thought it would be good if some of these came from our members. If it makes it in you'll get full credit too (that is unless you want to be known as anonymous!)

It can be anything related to exercise, diet, motivation, coping strategies. Basically anything that will help the reader succeed!

So what's your tip?

Ray

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My new book: Winners Do What Losers Don't

Ray, you and Adro can take the credit for this one! Hearing how he strapped his arm to his body after the surgery in order to keep working out was like a good slap in the face for me! I WAS the queen of excuses, and if I had even the INKLING of an injury, I would "take it easy", meaning do NOTHING, until it was 100 percent better. As you can imagine, with my dodgy knee, bad coccyx, shoulder bursitis etc etc etc, not alot was happening over here!!!!. At the moment, I can do nothing above shoulder level with my right arm, but  am doing KICK ASS workouts 5 days a week!

The fact I am exercising regularly at a decent intensity is keeping my mood good, and thus I am not caving to the "poor me, must eat crap" thing nearly as often! Imagine how I will be if my shoulder gets better! LOL! 

I guess that is not really a "weight loss tip" as such, but it is something that has helped me not give up over the past year or so, so I thought I would share! 

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Caution: Sarcastic and Cynical!!!

 

Change your excercises periodically so you don't become bored with the same routine!

Keep an honest food journal to keep track of what goes into your mouth

Never shop for food on an empty stomach.. thats how all the sugary snacky foods get into your trolley!!

Throw out take away menus!

 

 

1.  The food diary is important- so is being honest in it.

2.  There's no quick fix or one answer that works for everyone.

 

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Nat

aussiejane:

Ray, you and Adro can take the credit for this one! Hearing how he strapped his arm to his body after the surgery in order to keep working out was like a good slap in the face for me! I WAS the queen of excuses, and if I had even the INKLING of an injury, I would "take it easy", meaning do NOTHING, until it was 100 percent better. As you can imagine, with my dodgy knee, bad coccyx, shoulder bursitis etc etc etc, not alot was happening over here!!!!. At the moment, I can do nothing above shoulder level with my right arm, but  am doing KICK ASS workouts 5 days a week!

The fact I am exercising regularly at a decent intensity is keeping my mood good, and thus I am not caving to the "poor me, must eat crap" thing nearly as often! Imagine how I will be if my shoulder gets better! LOL! 

I guess that is not really a "weight loss tip" as such, but it is something that has helped me not give up over the past year or so, so I thought I would share! 

That's great Jane.

I certainly wouldn't advise people training their bodies through an injury but what your saying is correct, you can always find something to do. Sometimes you just need to show some imagination.

Ray

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My new book: Winners Do What Losers Don't

1. Plan your meals and exercise - so you keep to a routine.
2. Spoil yourself when you reach goals
3. Keep mini goals instead of one big and hard to achieve one!
   

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visit my site for updates - http://www.melbedggood.com

Join an online forum (HERE of course!!!) For support and also start a journal that way it not only keeps you honest but motivates you too!!

Also remember that everyone falls off the wagon occasionally, you just got to pick yourself up, dust yourself off and climb right back on again!!

(Like me numerous of times LOL)

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Nat aka Natz

I have found that the only time when I lost weight and kept it off was ironically at the momment I was comfortable the way I was.

It was the time I actually accepted who I was and didn't pressure myself into fitting into a mold that wasnt me.

As soon as I was literally at peace within myself and prepared for both loss or gain... was so ironically the one time I got the weight off and kept it off.

Mentality has so much more to do with weight loss than alot of people realise. More often than not our happiness and confidense can serious make or break any attempt at weight loss.

 

But yeah, that's only how I feel about it, it might be different for others :) 

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I started drinking tomato juice instead of apple or orange juice.

 

It has less calories and the lycopenes are meant to have heath benefits.

Also persistence counts for a lot.

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No real tips here, but possibly could discuss the following: 

I guess the big thing is excuses like I can't because I have kids, studying, working full-time, single-parent, have injuries or bad health but its for these reasons we should be healthy and live an active lifestyle. 

• We want to be around for when our kids get married (okay, I don't have any, but you know what I mean).
• If we are studying - then this helps us to be focused (yes, again, I didn't do much exercise when I just had my finals but really I should of and you learn from your mistakes.  I guess I was thinking that I didn't have much time to study as I was sick the week before and so I had lots to do in a short time, so overcoming the psychological battle that sometimes taking time out will help to focus and not binge on crap).
• If your a single parent, they do have creche at the gyms or better yet go for a walk with your kids or go kick the ball around. 
• If you have injuries, cater your workout around the injury.  
• And most importantly if your in bad health, then even more you should get out and do something. Go for a walk, if you want to join a gym, then do so.   

We are so good at saying to ourselves that we don't have time or you read in books that its best to exercise in the morning. Well I say, exercise when you want to just so long as you do move.  Another thing is that you could suggest as you do normally in posts that you don't have to start off all hard.  All you need to do is get moving and change some eating habits in the beginning. 

Also, since so many of us find food is such a hard problem to overcome. Perhaps you could dedicate a section on this.  Explain how to deal with food? For so long, so many of us have seen food as a source of comfort, source of enjoyment, source of boredom, source of reward, source of helping us when we are upset.  These mind battles along with sabotaging ourselves are what we face.  I know books say do something else to take your mind off such as reading, taking a shower, cleaning, whatever, but that just doesn't seem to work really.  Perhaps as a group we could all come up with something on this.  Also, how to calculate calories you should be consuming for the day, what foods are good for us, how much fat to consume in a day and what things to steer clear of .. Perhaps provide some receipes for snacks etc.  

Something motivational about getting goal especially when you hit a plateau.  So things like how to break a plateau, change diet, change exercise ...

Learning to say NO.  Sometimes its difficult to say no, especially when at a guest place, so perhaps you could suggest that if you know the person hosting, then work with them to have some healthier options, or have some soup before you go so then your less inclined to eat a lot.

Hope it helps ...

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SW: 96.1
CW: 81
GW: 61

Task this week: To get drink more water and try new healthy foods ... !!!

JDC:

Also, since so many of us find food is such a hard problem to overcome. Perhaps you could dedicate a section on this.  Explain how to deal with food? For so long, so many of us have seen food as a source of comfort, source of enjoyment, source of boredom, source of reward, source of helping us when we are upset.  These mind battles along with sabotaging ourselves are what we face.  I know books say do something else to take your mind off such as reading, taking a shower, cleaning, whatever, but that just doesn't seem to work really.  Perhaps as a group we could all come up with something on this. 

That's a great idea!

Ray

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My new book: Winners Do What Losers Don't

Calories out must be more than calories in. That's it.

Try and find an activity that you like when it comes to exercise.

 

It’s ok to be selfish and have some “me” time for exercise / activity.

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1) Be a little stern with yourself! I think we all have a rather childish attitude when it comes to things we want(or think we need),especially food!  Treat your innerself like a child,as it's that little inner child that makes us say"stuff it, I want it, I want it now, so I am going to have it"....or "bugger the exercise, I'm NOT doing it,so there"....Make yourself take charge and don't let that childish part that lives in all of us win! Be the adult in your own body and 'just say NO to that inner child! If you make a pact with yourself to do it for a week...it gets easier!

2) Don't buy stuff that you know you can't handle having in the house. If the kids want it...let them buy it themselves! If they want junk...they'll have to pay for it! My kids are having a revolt over this issue atm, but hey...*I* am the one doing the shopping!

3) See a Nutritionist...at least just once!! It'll change you whole opinion of food...and 'feeding' your body.

4) Don't think of your weightloss or fitness in terms of how it will impact your life now....this year. Think of the long term and your health and ability to have a productive life free from 'ailments' in your 50's,60's,70's and beyond! What you do NOW will have long term ramifications....good or bad...YOU CHOOSE!

5) Before you buy, eat or drink..ask yourself this...Is it DEAD or ALIVE??? Stick to foods that are as close to their natural state as possible. Processed food is DEAD...the more processsed and removed from it's natural state it is...the more damage it will do to your body

6) WATER,WATER,WATER!....our bodies are 70% water...we lose alot...we need to replace it. As a general rule the calculation is: Your current weight x 40mls,will tell you how many mls you need. If you want the number of glasses, then divide by 250. I Herbal teas/green tea etc is counted towards your water ratio as well....but not coffee/tea etc Fill up a 1 litre bottle and carry it everywhere, have another in the car. It's easy when you do this!Refill it during the day. You first 1 litre should be empty by 10am!

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SW-104.3 (April 06)
CW- TBA
GW-65 kgs

~*It's not rocket science...eat less,move more!!*

*If you do what you always do, you'll get what you always got*

Some great stuff guys.

Keep it coming!

Ray

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My new book: Winners Do What Losers Don't