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20 Healthy Weight Loss Tips - From People Who Lost Over 50 Pounds

Healthy Weight Loss Tips

We wonder , and deliver. Thanks to all who contributed . Hundreds of tips were sent by email and posted on Facebook . All tips have been compiled and a common pattern began to take shape. Here they are - 20 top tips for healthy weight loss in people who have lost more than 50 pounds.

drink water

One of the main common denominators among people who have lost more than 50 pounds, is all that came to drink water. Abandoned sodas and sugary drinks and instead quenched their thirst with water . As this advice has helped hundreds of people lose weight .

Keep a food diary

Write down everything that enters your mouth . Most people are surprised to see how much they eat . It was not until they scored began to realize the cause and effect of what they put in their bodies.

counting calories

How boring and tedious work , but probably one of the most effective companies to lose weight . There is no way to avoid caloric balance . If you want to lose weight, you should eat less than you burn . Personally, I use the application to track my food LoseIt calories ( calories) and BodyMedia FIT armband to track my daily calorie intake (calories ) .

Check the serving size

In our large food culture , the parties have become out of control. Eating lots the size of your fist is a good start to control food intake . In the habit of measuring your meal with a digital food scale is a great way to learn some eye sizes . Also, do not feel you still have to finish all the food on your plate. Leave a few bites to teach self-control.

No dieting

The best "diet" is the one that best suits your lifestyle . Once you find that this is not a diet - it's just a way of life . One of the best tips to lose weight healthy people was sent to approach weight loss as a lifestyle change and not a diet . Once you get over your head there is an end date , you can begin to focus on the day-to- day reality of a healthy lifestyle . Being fit is not a destination - it's a way of life .

be consistent

Nobody is perfect . We will all make mistakes. However, successful people are always a healthy lifestyle . For a period of time, 90% healthy eating and exercise time several times a week. Exercise and a healthy part of your daily routine and will soon be as second nature as brushing power.


A healthy lifestyle requires planning . Most of the errors occur from a lack of a plan. Plan your meals in advance to know what to buy each week at the supermarket. Buy only what you will eat and try to cook your meals in advance . The simple nature of heat and eat, it's much more likely that you will stay on track.

Make small changes

Making small changes constantly until they are used and do not have to think, and then make another change . It is not necessary to completely change your lifestyle at once. You will be much more likely to stick to your new healthy lifestyle if you make small changes . Try changing one thing at a time.


Learn the ins. Do not just do something because someone says . Understand the purpose behind it. Many people just want a meal plan or a plan to follow for weight loss . However, people who have successfully lost weight and maintaining long-term weight began to take an interest in how nutrition and exercise on the impact of his body. They learned the "why" of what they did , and they were more successful because of it.

be Active

Almost everyone who has lost over 50 pounds added in some type of physical activity. Even if only a little, we were more active has helped me lose weight . The trick is to find an activity that you enjoy. Not everyone likes the same year. Find an activity that you enjoy doing , and then push it out of your comfort zone . Be comfortable with being uncomfortable .

Do not give up

You'll spoil . We all do . Successful people are fighting over her . They get back on track. Do not wait until tomorrow to do it anymore. Your healthy lifestyle and weight loss continues to advance and progress because they allow themselves to make mistakes , learn from them , and then finish strong as a result.

Surround yourself with positive people

We are strongly influenced by those around us . Many successful people have had to move on with your life and leave behind old friends and lifestyles . It was a difficult decision , but he understands how important it is to surround yourself with people who believe in their dreams.


How to achieve your goals if you do not start trying to achieve? Principle is half the challenge . Do not be afraid of failure . People who have lost more than 50 pounds stopped waiting for things to happen , and went out and made ​​things happen .

Stop Making Excuses

Successful people have made the trip and I realized that the reason we have not achieved their weight loss goals are really just excuses . It was a difficult idea to accept, but once he was honest with himself, spent less time making excuses , and more time to find ways to achieve their goals.

Do it for yourself

Make ME # 1. Losing weight for me, not because of pressure from other people . We all have our own reasons for wanting to lose weight, but a common denominator between the healthy weight loss tips was sent that successful people started their new lifestyle they wanted . They have been pushed into weight loss by friends or relatives. They did it for themselves , and therefore have inspired others to do something for themselves too.

be patient

You do not have to gain weight overnight, and you will not lose it that way either. We want all the weight went quickly , but once you realize that weight loss is a process , you can stop beating yourself up for not reaching their weight loss goals exaggerated . Stop looking at weight loss as a day of defiance days. If nothing changes, nothing changes. It is a lifelong commitment to change.

Stay Positive

Negative thoughts lead to negative results. You are the result of what you think. Keep a positive discard your weight loss journey increases the chances of its success. You learn a lot about yourself during your life transition . There will be many challenges and difficulties, but it is important to understand that although it would be easy , it will be worth it.

Explore your relationship with food

Why eat poorly ? Make the connection between your eating habits and your emotions. Go to the root of negative life choices . Know when your body needs food and when he wants food , and find new ways to reward with food otherwise.

Do not try to be perfect

If your goal is to be perfect , you are preparing to fail. Nobody is perfect . Even people who seem to have the most perfect do not get there by being a perfect body. Perfection is something that many aspire , but ultimately , something that will never come. Do your best !

Never Give Up

Weight loss occurs when not give up . Many people do not realize how close they were to success . There comes a point where things just clicked, but that does not happen until you are ready to throw in the towel and call it quits. The longer you stay with him , the better your chances of success. Keep going and never give up !

Tips For Walking to Lose Weight

Now walking to lose weight is a great way to spend the unwanted fat , burn calories and improve your health . It comes with many health benefits to help prevent cancer of the lower levels of stress. But sometimes people can reach a plateau or are looking for a quick boost to your health and weight loss diet 30 minute stroll in the park can give.

So that's where we come in , follow these tips and weight loss diet will work faster walking .

walk faster

Let's start with the obvious ... walk faster . You burn about the same amount of calories per mile if you walk or run to him. So the more you walk through its 30 minutes a day , the more calories you burn , has traveled a greater distance in the same time . So do not walk like you're trying to avoid going to the principles office and made ​​the process , the pounds will start flying at you .

Walk before breakfast

Fast for you to know and distinguish reality fun ... if you exercise before breakfast that actually burn up to 30% more calories than you do after eating . Obviously, this does not mean you can eat 30 % more food if you want to lose weight , but it is certainly useful to hit a couple of extra kilos off your hips .

Head for the hills

Walking on an incline burns more calories. So , although we know that the hills on foot is exhausting , it is also good as you walk on the floor. Better yet, it allows you to target your stomach and thighs ... two main areas of increased body weight .

Pump your arms

Well, not much can be pumped , because, frankly, you'd look ridiculous. But if you swing your arms while walking, you burn calories at a rate of 10-15 % extra. Quite useful and worth many a funny look or two , I think!

Take a deep breath

In fact, having a lot of them . Research has shown that the more oxygen you have in your system burns more fat because your body needs oxygen to burn fat . Taking deep breaths bring more oxygen into your body and allow it to burn more fat. So take a deep breath of the membrane and allow your body to burn fat naturally and effectively.

And that's all , follow these 5 quick and easy tips , and you can increase the speed at which this will help you lose weight and burn fat more efficiently . You will be in shape in no time .

Walking to Lose Weight - Walk a Little, Lose a Lot

Walking to Lose Weight

It is a known fact that exercise helps you lose weight with a diet that may be . For some , it may seem that exercise is a big task and it is not his favorite part of weight loss . But let's be realistic . Exercise helps burn calories and cut your body in a sexy machine lean, mean . So if you're one of those people who hate exercise, bite the bullet and move. The rewards will speak for themselves .

One of the best exercises to help you lose weight just by walking. It is not hard to do, anyone can do it . You do not need much equipment to begin with, and really does not have to cost anything (unless you decide to use a treadmill ) .

You can walk anywhere. You can join a hiking trail and enjoy the beautiful nature around you , or you can walk around the neighborhood. You can even walk around the mall for exercise (and get a little shopping at the same time ) . No matter where you walk . The thing is that walking is movement, and movement can be considered exercise.

Here are some tips to make your job easier exercise :

1. Choose to walk a set time each day , if possible. Make walking a part of your morning routine , for example , will exercise a part of your life. Then , you will be able to continue with your exercise program to walk.

2. Walking in a nice place. As mentioned above , may lead to a path in the woods to enjoy nature , or simply stroll through the city you live in. You can examine neighborhood gardens and architecture along the way. Or if a cold gets into your walk , stroll through your local mall . Walk at a brisk pace for a few laps , and then enjoy a shopping experience .

3. Walking with a friend . Subscribe to a friend who also needs to lose weight or exercise and share the experience. You can chat and catch up on gossip while you are reaping all the benefits of their walk together.

4. Join a walking club . Many cities across the country are suffering toddlers clubs for hikers should not go alone. You can meet new people and get exercise at the same time.

5. Listen to music while walking . Take your headphones and walk to the beat of their favorites. A note of upbeat music can help increase the pace of your walk , helping more of a cardio workout .

6. You can also listen to books on tape while walking. In this way you can study or complete this great novel that I have no time for anything that walks . You can get a lot of tracks on the tape at your local library 

7. Take your dog out for a walk with you. Let Fido get the benefits of your exercise routine walk at the same time. Fido probably needs the exercise as much as you.

8. Change the pace of your work at regular intervals. Walking briskly for 5 or 10 minutes, then reduce the speed for 15 minutes, then pick up the pace again. This can give you a better cardio workout and can help alleviate any boredom.

9. Try to include exercise in your life walking in small things. Park farther away from work and walk the extra blocks . Park at the end of the commercial centers of the parking lot and walk a little more to buy . You do not have to walk for a long period of time at once. Additional Discount Work in small sections can be so valuable .

10. Walk with your kids. You can go into "quality time " with your children while you exercise. This can be a bonding experience that you can share with their children. At the same time, it teaches you how to fit exercise into your life as a healthy way to live .

Walking as exercise can help you lose weight . The walking motion moves most of the muscles in your body if it is a good way to exercise " all that . Walking is one of the easiest ways to get an exercise program in your life so you can help success of the diet.

Walking to Lose Weight - The Most Easiest and Effective Way

One of the hardest things that people can do in life is to lose weight and learn to keep things . It is very difficult for them to get motivated to get up and go . Losing weight is not an easy task to accomplish , as it requires a lot of hard work and commitment of the person to succeed. This is something that should be done on a daily basis , if you want to lose those extra kilos.

The main reason most diets fail is the lack of commitment and motivation of the person in the long run . Exercise is not something that many people consider as fun , but you have to make an effort to get up and move every day if you want to lose weight.

The good news is that you do not have to participate in an intense exercise program to lose weight, but you still have to be persistent and dedicated to make it work. If you adopt light and balanced diet , you can lose weight simply by taking a walk on a daily basis . What better way to lose weight walking, as it is very easy and does not wear out completely and , above all, is very nice and refreshing. This is one of the best weight loss strategies available .

As with all exercise programs, walking is not without its down sides . The most important is that it will take much longer to lose weight through walking other weight loss routines . This may take a few months before you start to reap the rewards of their efforts. You can speed things up a bit to walk fast or go further, but if you stick to the basic commissioning , it will take much time to lose .

A study by the U.S. National Institutes of Health found that the average adult should take 10,000 steps per day to maintain a healthy weight. This means that if you want to lose weight , you have to take in excess of 12,000 steps a day to lose or you can choose to further reduce food. It is estimated that this would amount to walking 4-6 miles a day and could take up to 90 minutes.

The key to losing weight through walking is to make a part of your daily exercise routine . This is something that should not have to force you to do , because if this is the case , chances are that you will fail in the long run . You can be easier to take a walk lifestyle if you live in a pleasant working find, but if not, you can always do if you have the will to succeed .

We all have different lives and busy , so it is for the individual to decide how they will incorporate into your lifestyle . Here are some tips you can consider:

* Walk more and drive less . If you live in an area where it is close to work , walk instead of taking your car . Otherwise , park further away from the office or the park in the far corner of the parking area . When you go to a mall, the park more to increase your walking or when you are on your break at work , up and down the stairs a few times or around your office building for exercise.

* If you 're worried about not meeting their walking goals , you buy a pedometer to track your steps and make sure to check at the end of your work day and in this way, you can take a walk after work that has not reached its goal .

* Do not turn on until the end of the day, because this will cause additional stress and pressure on you to complete your goal. Be sure to start early and walk this way , you can get a head start on their work for the day and it will make it much easier for you.

* Be patient . You should give enough time to walk to work, and you will not lose weight overnight . This will take some time before you see results to stay positive and keep the faith and it will pay big.

Health Benefits Of Running - Why Run?

Running is not only an enjoyable activity but has some serious health benefits for occupying . Running builds muscle , strengthens bones and is an excellent body all worked. This section explores the benefits of running in a bit more detail.

1. Reduced risk of osteoporosis

Osteoporosis is a weakness in the bone structure , which the bones become porous or hollow (hence the term osteoporosis). This makes the bones become fragile and more likely to be damaged by a fall. Some people may inherit the disease because of their genetic , but more often this condition is associated with the aging process and lack of exercise. Running requires constant use bones to keep in good working condition and reduce the risk of osteoporosis with age.

2. Strengthens muscles , tones and firms and helps to lose weight

Running strengthens the muscles by constant exercise and perform the necessary efforts . When running muscles are constantly working to propel you forward and adapt to uneven surfaces and allows continued use muscle tissue to grow, firm and tone the legs and buttocks .

If you need to lose weight running is a great calorie burner and will help you reduce fat quickly, especially if combined with a good diet.

Tip: To reduce weight for you to develop an implementation plan with a personal trainer , you burn more calories than you consume

However, if it is too thin when you start running you might actually notice weight gain . Do not worry , this is because muscle is denser than fat and if you carry less fat in the first place , the increase in muscle tone will make you heavier.

3. Strengthening the cardiovascular system

This is the system that controls the heart race and great service in this area. When you run your heart works hard to keep the muscles supplied with oxygen to keep going. You heart is a muscle and eventually constant work that gets to run stronger and can reduce the risk of heart disease and eventually heart failure.

In addition race can also benefit of the arteries . When you run your heart to pump harder to cope with the demand for oxygen to the body. This increases the pressure flowing through the arteries and hot to get rid of fat deposits cholesterol may have adhered to the walls of the arteries .

These are fatty deposits that , if left untreated , may restrict the arteries to the point that the blood does not reach the heart in sufficient amounts, causing a heart attack . The good performance can help keep arteries in good condition . Think of it as a water pipe high pressure on a dirty road , cleaning up trash and dirt that sticks to the road.

4. Improvement of the respiratory system

When you run the heart pumps blood to all areas of your system . One of the first things you notice when you take the first race is how you feel breathless. This is because of lack of capillaries , which are tiny blood vessels in the lungs to keep continue working. When running more often the number of capillaries supplying your lungs with oxygen increased and become more efficient by improving your respiratory system in time.

5. Improved ability to fight disease

Because the race is a good form of exercise stimulates the cardiovascular and respiratory , vascular , which improves the body's ability to fight coughs, colds and viruses. If it makes you immune to them, you find that you suffer less and recover faster.

List of Fat Burning Foods - The Top 30

This list contains the top 30 fat burning foods that burn fat , helping to get lean , sexy and healthy

The saying you are what you eat can not be right . What you eat can make up to 80 % on your appearance. And if you apply this word to fat burning foods - if you eat fat burning foods that will become a fat burning machine .

This is what this article ( and the advantage of resources at the end ) will do for you - it will help you burn more fat. All you have to do is include these fat burning foods in your diet and make sure your diet is healthy and balanced .

Here is the list of foods that burn fat in your regular diet inlcude :

Fat burning food list - Top 30 Fat Scorchers

  • Celery - Munch on some stems to keep hunger at bay .
  • Cauliflower - Cauliflower sure to include your food regularly .
  • Lettuce - all types of lettuce is burning fat.
  • Cucumber - Cucumber is a great snack with fat cottage cheese sauce .
  • Apples - Apple not only keep the doctor away , but also fat .
  • Berries - Berries are super healthy and good for your waistline .
  • Broccoli - Broccoli should also appear regularly on your plate.
  • Carrots - Carrots are good for your eyes and your figure and make excellent snacks.
  • Lemons - Cooking with lemon juice and taste of your water and drinks with slices and lemon juice .
  • Mangos - Great tasting and also fat burning .
  • Pineapple - Pineapple is a great pleasure to burn fat.
  • The icy water - After drinking a glass of ice water, your metabolism increases. So drink !
  • Green tea - Green tea is a natural fat burner . Be sure to drink at least one glass per day.
  • Cup of coffee in the morning - your first cup of coffee in the morning can actually speed up your metabolism .
  • Nonfat yogurt - at least a cup of nonfat yogurt daily.
  • Fat / reduced fat cheese - low fat cheeses are good for you . Calcium in accelerating weight loss .
  • Skinless fillets - skinless chicken fillets are low in fat and help build muscle mass burns fat.
  • And other fatty fish - Have at least two servings of fatty fish a week and 2 lots of other fish.
  • Grapefruit - Grapefruit are great snacks .
  • Cinnamon - Add cinnamon to your food and some drinks.
  • Peppers - Peppers Cook regularly .
  • Spinach - Be sure to add spinach to most meals .
  • Baby potatoes and sweet potatoes - As you prepare healthy, are excellent fat burning foods .
  • Breads seeded and health - making bread of your choice
  • Beans and other legumes - Do not forget to include in your regular diet.
  • Almonds - Mark 6 almonds every day, help keep you full .
  • Whole wheat pasta - Stick to whole wheat pasta and ignore the rest
  • Olives - Olives and Avos contains healthy fat keeps you full .
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  • Oatmeal (oats ) - Start your day with a bowl and be full until lunchtime .

Having only a long list of fat burning foods which will be difficult to remember each and will be difficult to include in your diet .

That's why I made special report on the different types of fat burning foods - how they work and also understand many examples and some guidance on how to use them to make the perfect fat burning diet .

Why Am I Not Losing Weight? - Top Reasons

Oh no ... Here it comes again . " I eat less , eat better and work harder. Did everything right , but still does not work for me. Why am I not losing weight? "

I've heard so many times it starts to chase my dreams . Thousands of people who are constantly fail to lose weight even though he says he's doing everything right. What? How is this possible?

I'll tell you how . In fact , to help solve this problem once and for all , I'll give you a list of 11 possible reasons why you are not losing weight. Ready ? Let's do it ...

1. You eat too many calories .

Here's how it works , folks. Everything we do burns calories , and everything we eat (the less obvious , such as water) calories.

Now, if the amount of calories consumed is always greater than the amount of calories you burn , weight gain . This is known as excess heat , which forces the body to store the left of the calories in any way for later use . This shape is predominantly fat.

The good news is that the opposite of this scenario has the opposite effect . That is, if the amount of calories consumed is always less than the amount of calories you burn, you lose weight. This is known as a calorie deficit , which forces the body to burn an alternative fuel source for energy. This source is primarily fat.

So if you are not losing weight ... simply are eating too many calories and no deficit is present .

2 . No, seriously ... You’re Eating Too Many Calories .

Perhaps accidentally skipped No. 1. All right. The articles I read all the time , too. So in case you missed it, here's your chance to re-read the first item on this list. This is quite important.

3 . Maybe You Didn’t Hear Me: YOU’RE EATING TOO MANY CALORIES!

What, you thought I was kidding ? I 'm not. The reason that you are not losing weight because they eat too much. That's it. A calorie deficit is the only main requirement here, and you just do not have one.

4 . I Know You Were Hoping For Other Reasons, But There Aren’t Any.

Sorry to disappoint , but there is no big secret that is hidden by you or any little trick that I somehow missed . Do you create the calorie deficit necessary. It's that simple.

5 . Too Many Carbs After 7PM Is Causing… No… It’s Still Calories.

Hello. Above all , the composition and weight management does not really revolve around calories . Eat more of them and you gain weight , eat less of them and lose weight. Taaadaaa !

And yes , I know you 've probably heard otherwise. I understand what you've seen some people say that the key to losing weight is carbohydrates , fats , avoiding certain food groups, eat six small meals a day , not eating after a while in the evening, eat only healthy foods " clean " and so again and again .

That’s all bullshit .

The truth is that the key to weight loss ( and weight gain ) is and will always calories. Anyone who disagrees is an idiot that should be ignored . And the product is likely to try to sell them should be avoided , too.

So while many of the other things that really matter in terms of overall health and certainly still has an important role in helping to improve the function of your body remains a distant second calories when it comes to weight loss or lack thereof .

6 . " But I'm not eating too many calories , I swear! " Yes , you are.

I know, I know. You are counting calories and eat healthy and make sure you are eating the right amount to eat to lose weight. However, you are somehow still not losing weight.

Well , guess what ? You are wrong.


If there is one thing that almost any good professional nutritionist and diet can agree on is that people trying to lose weight almost always underestimate the number of calories they actually consume . Happens all the time , and several studies show weight loss .

Some people underestimate the amount of food they eat ( like thinking you ate one serving when actually ate 3 or 4) , while others underestimate the amount of calories it contains ( as the idea of ​​a meal was 500 calories when in fact it was 1000). Some underestimate .

Mistakes And Under-Reporting

In fact , many people live only to the process of measuring the size of the portions and take a lot more than you think they are.

Many others simply think that there are certain "free" foods they can eat and not rely ... such as fruits and vegetables , for example. As if the calories do not count calories magic somehow? Funny stuff . In fact , count calories as any other issue , and can add up quickly . Count. Count all .

And do not forget the people who abuse " trace " of something here and there, and assume that this is so insignificant that it does not even have to bother to count. Guess what ? The calories of this kind of thing adds up pretty fast , too.

Again, this is all we see over and over again , and often ends up accounting for hundreds or even thousands of accidents " did not - even - has - is" calories.

Hell , a lot of people just flat out lie about how much you are eating. Why? Because they are apparently too ashamed to admit what they eat ( to themselves) , but not too ashamed to be and remain fat as a result.

You’re Unknowingly Getting It Wrong Somewhere

Now, I 'm not accusing you of being a underestimater or a bad meter or a liar or someone who is bad at counting. I'm just telling the facts.

And the fact is that weight loss always happens when a calorie deficit is present . So if you say that you are eating the right amount of calories, but still not losing weight , then we are in a calorie deficit and had to be screwing something somewhere .

7 . " But I burn tons of calories , I swear! " No, you're not.

I know, I know. You are exercising, like thousands and thousands of crazy and burning calories through cardio and weight and therefore calorie deficit you need to be in the weight loss to occur. However, for some reason, you're still not losing weight.

What could it be? Oh , I know ... the endless examples of various studies and real life also show that people trying to lose weight almost always overestimate the calories burned .

Yes , in addition to underestimate the calories we consume , also overestimate the calories you burn . How is this a recipe for disaster?

So you know the " tons" of calories you have burned you supposed to do cardio ? Yes , it really is not . Based on all the research I've seen, the average person to make a typical shape of a typical intensity cardio burns about 7-10 calories per minute on average .

Think about that the next time you take 30 minutes on the treadmill will have the effect of burning calories great significance. It will not.

Not to mention , another big problem with overestimating calories burned , is that it gives people the wrong mindset " Oh , I was on the elliptical for 25 minutes today , I can certainly afford to eat 1000 extra calories at this time ... right? "

Then proceed to cancel a small amount of calories you burn (and even more ) , and then wonder why they are not losing weight despite "working all the time. " HA !

8 . You could be earning another form of "weight"

Well , you tell me ... There is one exception to certain statements made in this article, and there is a legitimate reason why you can not have lost weight , and the lack of a calorie deficit .

Is this you ask? Well, it may be that you are right and necessary caloric deficit to lose fat, but you happen to be getting something more than offsets the weight.

See , even though we often use these words interchangeably, there is a difference between weight loss and fat loss . Fat loss is always greasy. Weight loss can still be fat, muscle , water, glycogen , shit or all of the above . And since most people are watching your fat loss by controlling your weight on the scale, real progress can be hidden temporarily (this is true for women on a monthly basis ) .

This is why it is a good idea to do more than weighed. For example , take measurements, take pictures, and get your body fat percentage measured .

Of course , the difference between the " weight loss" and " fat loss " does not change the equation of calories in vs. calories . Nor does not change the fact that the calorie deficit remains the only condition here . This simply is possible to lose fat while gaining some other means , and can make it seem as if they 've lost.

BUT ... should be noted that this scenario is only a short term thing , at best. That is, if , after weeks spent weeks and still not losing weight, it is very unlikely that just so happen to get another form of weight simultaneously ( such as muscle ) is constant .

Instead, it's much more likely that you are eating too many calories , not to create a calorie deficit and not losing any fat , period.

Speaking of which ...

9. The dreaded weight loss plateau ...

You lose weight, but then it just stopped ? If so , you reached the weight loss plateau feared and that can only mean one thing : you are eating too many calories . Let me explain ...

A weight loss plateau is what happens when the calorie deficit that you have successfully created ceased to exist. There are several reasons why this happens and why it is so common, but the truth is that it would take its own article to explain in detail (do not worry , it's on my list of things to do ) .

But the point is simple ... calories in vs. calories out is not less true , it's just that the specific numbers in this equation has changed as a result of weight loss you have experienced .

This is partly because as a deficit causes your metabolic rate to slow down time ( a process known as " adaptive thermogenesis " ) , but this is mainly because he has lost weight ... caloric intake if you worked as a £ 250 does not work the same now that you're 200 pounds .

And this is just another way of saying that you eat too many calories for her new current weight and caloric deficit necessary any more . Eat a little less ( or burn a bit more) and magically break this plateau .

10 . " Starvation Mode "

Ah yes, the always entertaining starvation mode . This is one of those topics that are going to need much more than a passing mention in an article to adequately cover . Hell , he'll need an article full of his own right to define what really is and is not.

Most people who use this term have no idea .

For now , let me summarize briefly the two most important points I make in this article .

First, the people who think they are not losing weight because they are "in starvation mode " bad . On the contrary , not only to lose weight because one of the reasons we have already discussed (eg , eating too many calories ) .

In this case , " starvation mode " is just one of many stupid things people throw out there as an excuse not to create a calorie deficit . Happens all the time . The solution, of course , is to fix your diet and training program , you actually stick to it, and ensure that all you have to do ( create a calorie deficit ) is actually .

The second point is that the definition of " starvation mode " most people have in mind is false and is nothing more than a myth. So the idea that it prevents you from eating enough to lose weight or even cause you to gain weight is just bullshit.

However, there are some aspects of " starvation mode " , which are real, but are best described as the " starvation response . " For example , the metabolic rate will slow down when you lose weight (due to a combination of adaptive thermogenesis and the fact that it weighs less than usual ) .

And yes , the lower the calorie intake is excessive (and / or its output is too high ) , the largest of the " slowdown " of the will.

But the thing is that this " slowdown " actually never be big enough to stop or prevent weight loss occurs or otherwise cause weight gain . This is a myth .

The truth is there is no such thing as "not losing weight because they eat too little . " No matter what you eat, you will still lose weight if a deficit is present .

What about the girl who says she "eat 800 calories a day and still not lose weight? " Simple ... she is wrong . In fact, it has miscalculated , underestimated and / or under-report their calorie intake and consume more than 800 calories or she claims to be. ( Or, eat 800 calories most days is its origin to binge like crazy on other days , creating a wonderful scene where he himself is dying of hunger with fewer calories some days and very high bulimia calories crises , on the other . the end, the " excess calories calorie consumption rate of hunger " and there is no deficit) .

As I said, this happens all the time. Bring someone who claims to be eating very little and not lose weight . Lock in a room and monitor / weight / measure your food intake for them, and magically will lose weight very well. There have been studies of this type . It also ate little thought .

This is the irony of the term " starvation mode . " Some parts of it are real ( for example, your metabolic rate decreases) , but either are not as important as people think ( as the same metabolic slowdown ) or simply not that people think are , point ( " I skipped breakfast today ... I can already be in starvation mode and burn muscle while gaining fat " ) .

What is a long way of saying that people who say this is their reason for not losing weight are correct . Instead , they're just eating too many calories . Surprise Surprise .

11. Legitimate (But Rare) Medical Issues .

I know we all like to believe that we do not lose weight , because some mysterious factors beyond screwing our results. The thing is almost never the case .

So I think that "it's my thyroid " so funny thought . In fact, not only is create the caloric deficit which is necessary for weight loss should occur. Serious, if your thyroid could laugh laughed at you for trying to use it as an excuse to eat and exercise like an idiot.

However, in order to be as complete as possible , I want to mention that some people really have problems with their thyroid and / or other legitimate medical problems that may affect your ability to lose weight . Blood test is the only way to know for sure .

However, this is real and occurs , you may not happen to you . Only you're eating too many calories .

And even in cases where this is happening to you, the reason for the lack of weight loss is still a lack of a calorie deficit . The solution in this case is, however, less to eat fewer calories and more to resolve the underlying health problem is to prevent your body to burn as many calories as it should.

The Big Point… Just In Case You Missed It

If you are not losing weight , there are probably a thousand different possible aspects of your diet and training that you can consider as the culprit. And these miles , wasting time and energy that gives a shit about 999 of them .

Instead, the real culprit is either calories and eating too much of them or not burning enough . Even if you think you are ... simply are not.

If you were, you’d be losing weight.

So before you start focusing on garbage hilarious, absurd way , and endless excuses based myth that most people tend to focus on the possible reasons why they are not losing weight to step back for a moment and take a closer look at exactly how many calories you eat and exactly how many calories you burn.

100 % of the time, this is your problem ( and solution) is located .

The True Meaning of Fitness

Meaning of Fitness

I talk a lot of weight loss on this site and its relationship to health and fitness. Not that I think that losing weight is the most important physical aspect is only because it is the issue most people are looking for information, and I know what will help more people to transform their lives.

What Fitness is Really About

However, weight loss is only one small aspect of fitness, and in fact, is just a side effect of a healthy lifestyle . The true meaning of fitness and what it means for me? This means taking control of your body. It is your own. It is the practice of self -control and feel powerful.

They call it a weight loss journey for a reason. There is a time for self-reflection . The more you get to achieve your weight loss goal , less worry about losing weight. Instead, change your goal of wanting to be fit and healthy , physically and mentally . As the pound falls , you begin to make new connections in the brain and epiphany times start to appear from the left and right. These moments " ah -ha" create real change , and that solidify in your new healthy lifestyle .

You will discover the cause and effect of unhealthy behaviors , and they are able to reconnect the brain so that is no longer produced . Instead of just know not to do something because it is bad for you , you will learn why it's bad for you and why are you doing these unhealthy choices in the first place . You become your own therapist . With this broad understanding of how to operate in this situation, you are able to take appropriate action to change their behavior for good. You just learn self-control , and feels empowered accordingly.

It is a way of thinking

Being fit and healthy is a mindset, not a look. The look is a side effect of the way of thinking . Change your thoughts and you change your body. Do not blame your failures . You will fail. We all do . Use them as a way to learn about you and give you stronger for the next challenge . Each time you break these barriers , they become more confident in yourself . You have made a step in the right direction. You have made ​​progress. You won .

This new way of thinking not only works in the fields of health and fitness of your life either . These same concepts you have learned apply to other areas of your life. Not only has he learned to lose weight. We must change . You learn to control their behavior. You took back the power of your mind and you are ready to conquer the world.

You are a winner

The true meaning of fitness ? Not trying to lose weight or run faster or be stronger . They are smiling and know that you have taken your stand against self-sabotaging behavior , and won. You are a winner . You have done what millions of people struggle every day - the desire to actually own yourself , both mentally and physically .

If you're in the middle of your trip , be strong and love yourself as you are well on your way to break free from the chains that have held all his life. Take a deep breath and continue. Push through the challenges. Make sure you have what it takes to make you own. Feel proud of yourself . Be their biggest cheerleader . You deserve to have everything.

How To Avoid Obesity - Tips For Everyone

How to Avoid Obesity

Obesity refers to a condition where the body has an excess of body fat. In this state , there is an abnormal accumulation of fat in adipose tissues that store fat. Under normal circumstances, an increase of 20 % or more of desired body weight indicates Obesity is considered a health hazard .

What causes obesity?

Discloses a number of factors for accelerating obesity and these can include :

Supercharger - Most obese people overeat. They eat more food than the body can use . Therefore, the excess calories are converted to fat and stored in adipose tissue .
Inactivity idle life is a threat to the health of a person. Most people who do little or no exercise at all are likely to suffer from obesity. While we eat , it is expected that the body uses calories . When we participate in physical activities , these calories are burned to provide energy required . When idle , the calories are not burned and thus stored in adipose tissue . Such lifestyle lead to an accumulation of fat in the body for a long period of time and , finally, the body becomes worse the more overweight and obese.
A family history of hereditary obesity is another of the factors that predispose a person to be obese . Although we have limited control over our genes , our understanding of the physiological and nutritional needs of our body can help fight his appearance .
What are the dangers of obesity ?

Obesity if not checked my results in a huge body physiological load . In most cases, a direct relationship exists between obesity and cardiovascular disease ( heart).

The secret of keeping fit

Use whole grains the main source of carbohydrates, which are of higher nutritional value compared to refined products. They are high in fiber which helps speed up the metabolism.
Having a regular exercise time . The more you exercise the muscle you build . As a result, more fat burning is completed which leads to weight loss. A daily exercise program of one hour is a great value for anyone wanting to lose weight.
Make fruit part of your diet. Fruits like berries , apples , pears and grape fruits are very good in increasing the metabolic rate. The free use of the fruit provides the body with essential vitamins and minerals that promote metabolic activities.
Eat plenty of raw vegetables , which are an excellent source of antioxidants , enzymes and vitamins. They also have a high fiber content which promotes metabolic activity.
Avoid refined foods / processed . They do not have the fiber that is of great importance to the organization. The glycemic index of refined foods is relatively larger than the entire meal.
Avoid lunch / dinner heavy . After lunch , take at least two hours before bedtime . This will ensure that most of the food is digested and sleep on an empty stomach . Heavy meal before sleep lead to excessive nutrient absorption and since the body is inactive , the more calories are converted to fat.
Have time to eat regularly with a range of 5-6 hours. These intervals help the body relax and get ready for another work of digestion . Avoid eating between meals or snacks.
Measure your BMI ( Body Mass Index ) regularly. This is useful because you can easily control his / her progress. This is an important thing to keep your weight within recommended limits. The BMI is greater than 25 but less than 30 indicates overweight . A BMI of 30 or more is an indicator of obesity and scale should be considered a serious health problem .


It is a fact that obesity has become a global health problem and new ideas are coming in every new day . For one to be the best approach, it is important to examine and study in depth to ensure that best practices are adopted .

Why Am I Not Losing Weight? - Insider Secret Exposed

The truth is the exact answer to this question can vary from one person to another. However, I can tell you two things :

- You do not have a problem of will
- It is not because you are not working hard enough

There is a small possibility that it may have something with your thyroid or something happens with certain medications, for most of you , however , this is probably not the case.

I found very few dieters who do what it takes to lose weight . Diet is probably the only people on the planet who are willing to sacrifice everything they do .

They have incredible will , and work very hard to be diligent in your eating and exercise.

Even when set literally to failure.

Why be yourself to fail you ask?

It's simple ... What you resist , persists. Therefore, every dieter who cut something out of your diet that love will be constantly pushed to eat . And you will use every ounce of his power to give a natural human tendency : to want what you can not have.

Now , maybe if time passes without eating foods that you believe can be overcome. But you just wait one day when you're at a party and the food is there and everyone likes free. Or maybe you have a couple of drinks and the guard is down and someone has food for you on a menu in a restaurant. At this point , you can finally stop resisting and send it to this day as the day that " spoiled " .

But say you did resist temptation and had 30 days filled with a healthy diet and consistent exercise. You think to yourself ... " Of course I'm going to lose weight, eat less junk food , smaller portions and exercise. " You jump on the scale and there ... the same number as they were 30 days ago look at the scale. Do you think that there must be something wrong with you . Maybe I have a health problem .

The world we live in teaches us that if we eat less and move more , no doubt lose weight. It is this simple formula is infallible . And if that does not work for you , then you've done something wrong. And if you are looking for what you did wrong ... " Well, I break down and have a drink a day " or "I could have worked harder or more" and madness begins .

The reason you do not lose weight because weight loss is not a simple science . If that were the case , there would be a lot of naturally thin people who were overweight and a lot of dieters who were lean . There is much, much more to this story of weight loss.

And most importantly , is a unique blend of science , psychology , spirituality and sexuality.

This is more than just science. This is the way you treat your body and yourself. Their habits of thought and unconscious beliefs buried deep emotions through a wall. It is letting go of control and trust you and your body. It's about finding creativity and fun with food , exercise and lifestyle .

What it boils down to is the weight is a message to help you live a better life. This is the motivation to change your life , changing your diet or exercise. Communication is that you can not live fully and it's time to stop hiding and finally fully express who you are and who you want to be . And certainly not a message to be skinny .

By the time you realize that your weight is more than a physical thing , you can finally find peace in the fact that simply changing a few things in the outside world will never be the real long-term solution .

It is a mixture of physical, emotional , mental and spiritual .

So keep eating healthy and constantly moving , and that is good for your health.

Because you have enough to take care of yourself in the most effective manner .

Because you deserve a life of high quality.

To not lose weight. Then the food and exercise can not miss ever.

And be honest about what changes in real life you need to do in your life to live to the fullest. Take your focus on your weight and turn inward to what happens in your life. How do you spend your days ? Thriving or surviving ? Survival Mode will never create long-term results .

And finally , thanks to its body weight to release with a simple change in diet and exercise. There is much more to life and there is much more life to live. And now you have the motivation to go after. If the weight is released it really big changes that you know what you need to do to live fully ? What would keep the motivation to keep going when things get tough ?

My best advice is to support you in this journey. Surround yourself with people who live their life without excess weight without dieting. People who leave their focus is on something else, not your weight. Well why not join us in our new program to support the year: total body wellness . This program offers a program of movement, food or mood every month for a year to give you the tools you need to free the weight without dieting. Think P90x without extremes .

So, now you know you're not crazy , the world 's diet .

Believe me, if you are ready to launch your weight permanently , it is time to accelerate and change your life for real. You deserve nothing less.

The Top Benefits of Performing Yoga

Benefits of Yoga

One of the best things about yoga is that it is for everyone . Contrary to popular belief , you do not have to be fit and flexible to practice yoga . Everyone learns at a different pace and the benefits of yoga different people in a variety of ways.

So if the discipline sparks your interest , but want to make sure it will work for you, here are some of the major health benefits to help make your choice :

Stress Relief

Yoga is more popularly known as an effective stress buster . Even a few minutes of daily yoga practice can help eliminate accumulated stress of the daily demands of life. Yoga consists of a wide variety of poses , postures , breathing and meditation techniques can relax your mind and body. Too much stress can lead to certain health problems such as anxiety , depression , insomnia , body aches , and even heart disease - and the practice of yoga can reverse this.

Weight loss

Because practice helps us focus on our body and mind, but also can help determine what type of foods to eat and when. The usual practice of yoga also works almost, if not all parts of the body , which leads to a better functioning of the organism, such as detoxification and metabolism - which can lead to weight loss.

Increased energy

We all feel tired and lethargic towards the end of the day, after long hours of work or school . But some of us feel tired , even when you just wake up in the morning or between the time consuming tasks in the middle of the day, which affects our daily performance . Even just 10 minutes of yoga meditation each day can increase your energy , leaving you refreshed and ready to take on more challenges at work or at school.

better posture

Regular practice of yoga and stretching exercises and strengthens different muscles of the body. This in turn not only improves posture, but the balance , strength and flexibility as well . As a result you will be able to reduce and prevent the body or muscle aches.

Inner Peace

The ultimate goal of yoga is to achieve unity of body and mind . A solid body, a calm mind and a free spirit through the practice of yoga can lead you to find inner peace. If you suffer from stress, you do not have to go on vacation - all you need to do is get inner peace and you will be more relaxed than ever .

Why Are We So Overweight?

Statistics show that millions of people worldwide are overweight and at risk of developing serious health problems . But it never used to be like that 30 , 40 or more years . So why do people become so big these days ? What is the cause of this global problem?

Modern medicine can cure obesity ?

Many people, including highly skilled professionals now believe that contemporary Western medicine , obesity can not be cured .

Why can cure obesity ?

The answer is more obvious each day. Contemporary medicine utilizes medications that are designed to treat the symptoms of the disease, but does not address the root cause of the problem.

Why not treat the root cause of obesity ?

Modern medicine has not found the cause of obesity. In fact , doctors acknowledge they have no idea what really causes obesity.

Obesity really only exists in the western world. Almost always in areas of the world " underdeveloped" . And the rapid increase in obesity has occurred in the last 50 years.

There must be many more medical research into the causes and effects of obesity before doctors can begin prescribing a single drug remedy .

Does it make sense to take drugs if doctors do not know what causes obesity and how to fix it ?

No, but many people do exactly that . Doctors prescribe happily all kinds of drugs to relieve the symptoms of obesity. Surgeons perform the same lap band surgery radical in the stomachs of very obese patients . But what are the risks and possible side effects of these procedures ? For most people that are slightly or moderately obese drugs or surgery is not an option .

What is really the cause of global obesity problem ?

The answer begins to be evident for medical research professionals .

Obesity is not a disease. Therefore can not simply be treated with medicine.

As obesity is a minor problem in our society 50 years ago, has to be our modern lifestyle causes obesity . What could it be?

The "root cause " of obesity is our modern lifestyle

During the last 50 to 100 years , we have radically changed our diet in the developed world . Second in the world and third world countries do not have an obesity problem due to their diet and lifestyle were not significantly affected by modern food production and processing.

In the developed world , we eat more calories and processed foods becomes much less exercise.

What is the answer to obesity ?

Obese people have to change your diet to reduce the consumption of processed and fast foods . They need to increase their consumption of fruits and vegetables and drink more water. This will eventually lead to better health and improve the performance of bodily functions.

Obese people are also getting more exercise into your daily routine .

Of course, this is much easier to talk reached , but if you want to lose weight you have to do.

For information about obtaining a weight loss read more information here.

Why Am I Fat? Things You Need to Know About Being Overweight

Around the world , many people are asking the question : " Why am I overweight? " If you think you're the only one suffering from this problem then you are totally wrong . The truth is that obesity or being overweight is a big problem in many parts of the world . Not only make you feel uncomfortable , but can lead to many health problems such as heart failure and pulmonary embolism . occasionally hear of people get sick from excess weight , but unfortunately , many choose to ignore this serious problem. Now, to answer the question , we must first review the reasons why people are overweight .

If you are a bit curious about how to get a flat stomach , you should consider first what had caused them to become fat or overweight. At this point , try to check the history of your family. Does anyone in the family suffers the same problem? Numerous studies have shown that excess weight can be directly related to genetics. But if there is a direct relationship between obesity and genes not necessarily mean that you become what the members of his family have lived ? Do not worry, as it is often not the case. If other family members also are overweight , which means you may have trouble staying in shape, as it can be for others.

Why am I overweight? Why do I need this big belly ? Most people do not realize that one of the causes of obesity is the amount of calories they take. If you're not really careful with food intake , then maybe it's time to pay attention to your daily meals. If all you can reduce your calorie intake , you can try using a treadmill to see how many calories you burn in your workout. This is especially important if you want to lose those extra kilos in your body.

If you are wondering how to get a flat stomach , make sure you burn more calories than you take in each day. Check the labels on the foods you eat . Note the amount of calories and be sure to dispose of them by regular exercise . Put in mind that the healthier to eat more fat every day you get the opportunity to record . You do not have to use food or packaged snacks , as there are many online recipes that you can prepare a tasty and nutritious.

Many people start to work without a concrete plan. Once you decide to go on a weight loss program , and finally lose those extra kilos in your body , you need to have plans. With a specific goal in mind , you need to stick to it and make sure you do not fall into the trap along the way. It is true that there are plenty of weight loss programs out there that have proven to be very effective, but must be sufficiently motivated to work on them . No program will work for you if you stick with it until you reach your goals.

If you are wondering why I am overweight and want to know more about it, to make a better solution, Click here.

Top 10 Motivational Quotes For Fitness

Motivational quotes for fitness

We believe that to cover some motivational quotes for fitness from famous people today. As coaches, we are increasingly aware that besides being a very physical and intense activity, keep fit is also very motivating. Instilling fitness a habit is a tough one and you have to overcome many obstacles of the mind.

Motivational quotes for fitness from famous people

Motivational Quotes for Fitness

Motivational Quotes for Fitness
Motivational Quotes for Fitness
Motivational Quotes for Fitness
Motivational Quotes for Fitness
Motivational Quotes for Fitness
Motivational Quotes for Fitness
Motivational Quotes for Fitness
Motivational Quotes for Fitness
Motivational Quotes for Fitness

200 Motivational Quotes for Fitness - Will Inspire Change in Your Life

Motivational Quotes for Fitness

Motivational Quotes for Fitness can inspire you to take positive action in your life. Below 200 citations that you can use to help you achieve your goals.

  1. Exercise equals endorphins. Endorphins make you happy.  

  2. Sustainable weight loss is a complete lifestyle change, not a 12 week eating plan.  

  3. Your legs are not giving out. Your head is giving up. Keep going.  

  4. Your desire to change must be greater than your desire to stay the same.  

  5. Your body is a reflection of what you are. If you want to look healthy, you will have to be healthy.  

  6. You’ve only got 3 choices in life: Give up, give in, or give it all you’ve got.  

  7. You’re only one workout away from a good mood.  

  8. You will never know your limits unless you push yourself to them.  

  9. You only regret the workouts you don’t do.  

  10. You have to expect things of yourself before you can do them.  

  11. You have a choice. You can throw in the towel, or you can use it to wipe the sweat off your face.  

  12. You don’t have to be great to start, but you have to start to be great.  

  13. You can’t start the next chapter of your life if you keep rereading the last one.  

  14. You can feel sore tomorrow or you can feel sorry tomorrow. You choose.  

  15. You are a perishable item. Live accordingly.  

  16. Wow, I really regret that workout. – No One. Ever.  

  17. Whether you think you can, or you think you can’t – you’re right.  

  18. What would you attempt to do if you knew you could not fail?  

  19. What did you do today to bring you one step closer to your goal?  

  20. We cannot become what we want to be by remaining what we are.  

  21. Transformation is not a future event. It is a present activity.  

  22. Today I will do what others won’t, so tomorrow I can do what others can’t.  

  23. Those who think they have no time for healthy eating will sooner or later have to find time for illness.  

  24. There’s no such thing as bad weather. Just soft people.  

  25. There is no diet that will do what eating healthy does.  

  26. There are no shortcuts to any place worth going.  
  27. The timing rarely seems “right” until we’re looking back. Stop making excuses for your dreams.  

  28. The only way to define your limits is by going beyond them.  

  29. The only disability in life is a bad attitude.  

  30. The miracle isn’t that I finished. The miracle is that I had the courage to start.  

  31. The greatest pleasure in life is doing what people say you cannot do.  

  32. The good stuff is always worth the work it takes.  

  33. The first step towards getting somewhere is to decide that you are not going to stay where you are.  

  34. The difference between who you are and who you want to be is what you do.  

  35. The body achieves what the mind believes.  

  36. That voice inside your head that’s saying you can’t do it is a liar.  

  37. Take care of your body. It’s the only place you have to live.  

  38. Surround yourself with people who believe in your dreams.  

  39. Success doesn’t happen overnight. Keep your eyes on the prize and don’t look back.  

  40. Strive for progress, not perfection.  

  41. Stop waiting for things to happen. Go out and make them happen.  

  42. Start where you are. Use what you have. Do what you can.  

  43. Sore? Tire? Out of Breath? Good. It’s Working.  

  44. Small changes can make a big difference.  

  45. Running slow isn’t a character flaw. Quitting is.  

  46. Remind yourself frequently how far you’ve come.  

  47. Push yourself. Because no one else is going to do it for you.  

  48. Overcome the notion that you must be regular. It robs you of the chance to be extraordinary.  

  49. One pound at a time.  

  50. Note to self: When I eat like crap, I feel like crap.  

  51. No one can make you feel inferior without your permission.  

  52. Never give up on something you really want. It’s difficult to wait, but worse to regret.  

  53. Motivation is what gets you started. Habit is what keeps you going.  

  54. Limitations exist only if you let them.  

  55. Life has no remote. Get up and change it yourself.  

  56. Life begins at the end of your comfort zone.  

  57. Keep smiling and one day life will get tired of upsetting you.  

  58. Junk food you’ve craved for an hour, or the body you’ve craved for a lifetime? Your decision.  

  59. It’s not who you are that holds you back, it’s who you think you’re not.  

  60. It’s not about having time. It’s about making time.  

  61. It’s all about creating healthy habits rather than restrictions.  

  62. It took more than a day to put it on. It will take more than a day to take it off.  

  63. It doesn’t matter who’s faster or stronger than you. All that matters is YOU are better than the previous you.  

  64. It always seems impossible until it’s done.  

  65. Impossible isn’t a fact. It’s an opinion. Impossible isn’t a declaration. It’s a dare. Impossible is potential. Impossible is nothing.  

  66. If you’re tired of starting over, stop giving up.  

  67. If you wait for perfect conditions, you’ll never get anything done.  

  68. If you keep good food in your fridge, you will eat good food.  

  69. If you change nothing, nothing will change.  

  70. If it’s important to you, you will find a way. If not, you’ll find an excuse.

  71. I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it.

  72. I’m not giving up, I’m just starting over.  

  73. I would rather have a life of “oh wells” than a life of “what ifs”.  

  74. I want people to be blown away when I do what they don’t expect.  

  75. I do not run to add days to my life. I run to add life to my days.  

  76. Health is a relationship between you and your body.  

  77. Good, better, best. Never let it rest until your good is better, and your better is best.  

  78. Forget about getting skinny. Eat well and exercise. The weight will take care of itself.  

  79. Find your comfort zone. Then leave it.  

  80. Failure is not falling down, but refusing to get up.  

  81. FACT: Thinking about working out burns approximately zero calories per hour.  

  82. Everything you need is already inside.  

  83. Every accomplishment starts with the decision to try.  

  84. Eat clean. Drink water. Stay active. Be healthy.  

  85. Dreams don’t work unless you do.  

  86. Don’t wish for it. Work for it.  

  87. Don’t give up what you want most for what you want now.  

  88. Do not set out to build a wall. Set out to lay one perfect brick each day.  

  89. Do a little more each day than you think you possibly can.  

  90. Devote yourself to an idea. Go make it happen. Struggle on it. Overcome your fears. Smile. Don’t forget – this is your dream.  

  91. Deep inside you there is a person who refuses to be kept deep inside you.  

  92. Comparison is the thief of joy. Do not compare yourself to others.  

  93. Change happens when the pain of staying the same is greater than the pain of change.  

  94. Believe in yourself even when no one else does.  

  95. Being challenged in life is inevitable. Being defeated is optional.  

  96. Be so happy that when others look at you they become happy too.  

  97. Ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow.  

  98. Action always beats intention.  

  99. A goal without a plan is just a wish.  

  100. A change in behavior begins with a change in heart.  

  101. Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.  

  102. Ask your doctor if getting off your ass is right for you.  

  103. Be so good they can’t ignore you.  

  104. Be the change you want to see in the world.  

  105. Being defeated is often a temporary condition … giving up is what makes it permanent.  

  106. Believe you can, and you’re halfway there.  

  107. Change your thoughts and you’ll change your world.  

  108. Decide that you want it more than you are afraid of it.  

  109. Destiny is all about the choices we make and the chances we take.  

  110. Discipline is doing what you know needs to be done, even if you don’t want to do it.  

  111. Do it with passion or not at all.  

  112. Do something today that your future self will thank you for.  

  113. Don’t be upset by the results you didn’t get with the work you didn’t do.  

  114. Don’t let anyone’s ignorance, hate, drama or negativity stop you from being the best person you can be.  

  115. Dream as if you’ll live forever. Live as if you’ll die tomorrow.  

  116. Each morning we are born again. What we do today is what matters most.  

  117. Eat like sh*t. Live like sh*t. Feel like sh*t.  

  118. Everyone is an athlete. The only difference is that some of us are in training, and some are not.  

  119. Exercise – I never regret it when I do it, but I always regret it when I don’t.  

  120. Fad diets can change your weight. Working out will change your body.  

  121. Fall seven times, get up eight.  

  122. Fit is not a destination, it is a way of life.  

  123. Goals are more achievable when broken down into smaller tasks.  

  124. Happy people don’t have the best of everything. They make the best of everything they have.  

  125. I am what I am today because of the choices I made yesterday.  

  126. I don’t work out because I hate my body. I work out because I love it.  

  127. I would rather be covered in sweat at the gym than covered with clothes at the beach.  

  128. I’m gonna make the rest of my life, the best of my life.  

  129. I’m not losing weight, I’m getting rid of it. I have no intention of finding it again.  

  130. If it doesn’t challenge you, it doesn’t change you.  

  131. If no one thinks you can, then you have to.  

  132. If you do all the small things right, big things happen.  

  133. If you start now, you’ll start seeing results one day earlier than if you wait until tomorrow. Start today.  

  134. If you want something in your life you’ve never had, you’ll have to do something you’ve never done.  

  135. If your dreams don’t scare you, they’re not big enough.  

  136. In the end we just regret the chances we didn’t take.  

  137. It does not matter how slowly you go, so long as you do not stop.  

  138. It never gets easier, you just get better.  

  139. It’s a lifestyle. Train like there’s no finish line.  

  140. It’s easier to wake up early and work out than it is to look in the mirror each day and not like what you see.  

  141. It’s not that some people have willpower and some don’t. It’s that some people are ready for change and others are not.  

  142. It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard…is what makes it great.  

  143. Just go. Getting out the door is always the hardest part.  

  144. Know your limitations, and then defy them.  

  145. Life does not put things in front of you that you are unable to handle.  

  146. Life isn’t about finding yourself. Life is about creating yourself.  

  147. Mistakes are proof that you’re trying.  

  148. Never be afraid to fall apart, because it is an opportunity to rebuild yourself the way you wish you had been all along.  

  149. Never regret anything, because at one time it was exactly what you wanted.  

  150. No one is going to tell you to get off your butt and work out. Motivation comes from within. No one wants this more than you.  

  151. One of the greatest pleasures in life is realizing that two weeks ago your body couldn’t do what it just did.  

  152. Our strength grows out of our weaknesses.  

  153. Passion is pushing yourself when no one else is around.  

  154. Remember that guy that gave up? Neither does anybody else.  

  155. Running is cheaper than therapy.  

  156. Shut up. Work hard. Be patient.  

  157. Some quit due to slow progress, never grasping the fact that slow progress…is progress.  

  158. Start by doing what’s necessary. Then do what’s possible. Suddenly you are doing the impossible.  

  159. Stop competing with others, and start competing with yourself.  

  160. Strength doesn’t come from what you can do, it comes from overcoming what you once couldn’t.  

  161. Strong is what happens when you run out of weak.  

  162. Success is the sum of small efforts repeated day in and day out.  

  163. Take care of your body, and your body will take care of you.  

  164. Take your weight loss one pound at a time.  

  165. The #1 reason people give up is because they tend to look at how far they still have to go, instead of how far they’ve gotten.  

  166. The difference between “try” and “triumph” is just a little umph!  

  167. The difference between your body this week and next week is what you do for the next 7 days to achieve your goals.  

  168. The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.  

  169. The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.  

  170. The happiest people do not have the best of everything. They make the best of everything they have.  

  171. The most important weight loss muscle? Your brain. Change your mind and change your body.  

  172. The only one who can tell you “you can’t” is you, and you don’t have to listen.  

  173. The question isn’t can you, it’s will you?  

  174. The tragedy of life is not death, but what we let die inside of us while we live.  

  175. There are plenty of obstacles in your path. Don’t allow yourself to become one of them.  

  176. There are 1,440 minutes in a day. Use 20 of them to work out.  

  177. Think about how far you have gotten, and not about how far you still have to go.  

  178. Those who try to do something and fail are infinitely better than those who try to do nothing and succeed.  

  179. Today is another chance. Make yourself proud.  

  180. Turn a setback into a comeback.  

  181. We do not stop exercising because we grow old – we grow old because we stop exercising.  

  182. What is the point of being alive if you don’t at least try to do something remarkable?  

  183. When your legs get tired, run with your heart.  

  184. Willpower is a muscle. The more you use it, the stronger it gets.  

  185. Yes, I am trying to eat healthy. No, I am not on a diet.  

  186. You are so much stronger than you think.  

  187. You can have results or excuses – not both.  

  188. You don’t always get what you wish for, you get what you work for.  

  189. You don’t have to see the whole staircase. Just take the first step.  

  190. You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. – Dr. Seuss  

  191. You have to fight through some bad days to earn the best days of your life.  

  192. You were strong enough to get this far. You are strong enough to keep going.  

  193. You won’t get very far if you only work out on the days you feel good.  

  194. You’ve got what it takes, but it will take everything you’ve got.  

  195. Your body can do anything. It’s just your brain you have to convince.  

  196. Your body keeps an accurate journal regardless of what you write down.  

  197. Your diet is number 1. You can live in the gym, but if you don’t eat clean you’re wasting your time.  

  198. Your mind will quit a thousand times before your body will. Feel the fear and do it anyway!  

  199. Weight loss is a side effect of living a healthy lifestyle.  

  200. Weight loss happens the moment you don’t give up. 

200 Motivational Quotes for Fitness - Change Your Life.