Don’t drink your calories. Beverages are bottomless these days — you can’t order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day’s worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the “real thing” and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds — or even thousands — of calories.
Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can’t eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.

Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don’t wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.

Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling — just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.

Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a “combo” or “value” meal.

Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.

Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog’s All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.

Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don’t have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your “instant meal” to better round it out.

Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don’t eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.

Catch some “Zs.” Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can’t add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating — particularly stress-eating — at bay.

1 – Create a plan.

2 – If you plan on joining a gym, go on the way home from work. It may be more difficult to motivate yourself to go once you are home and settled in.

3 – Enlist a friend. Working out with someone can help motivate you to keep going, even if you don’t want to.

4 – Make it fun! Change up your cardio to include some fun activities such as hiking, swimming or biking.

5 – Set realistic goals along the way and give yourself a reward as you reach each one! There is nothing like working towards something and finally accomplishing it.

6 – Recognize the benefits, and remember why you started exercising. Write down the health benefits and refer to it when you feel like slacking.

7 – Keep track of your workouts, including how much weight you’re lifting in a small journal that you can take with you. Periodically looking back to see far how you’ve come will encourage you to keep going.

8 – Vary your routine. Sticking to the same old plan can quickly lead to boredom and becoming stagnant.

9 – Join an adult sports team. Whether you enjoy softball or soccer, playing on a regular basis will keep you moving, and motivate you to stay at the top of your game.

10 – Get the help of a personal trainer. They can help you get the most out of your workout, as well as force you to be accountable to someone.

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Overeating - Overeating is indicated by the huge levels of obesity. It is physically unhealthy, because it increases physical risks such as the risk of a heart attack or heart disease. It is emotionally damaging, because obesity decreases self-confidence. The main cause is that people look to food for comfort and pleasure. People frequently overeat and indulge in unhealthy food to make themselves feel better. For some people, eating is their main hobby. Try to give overeating up completely. Teach yourself to eat to live, rather than live to eat. Find other healthy ways to get pleasure. For example, you could join a club, or go play games or sports, such as bowling or pool. Stop yourself from turning to food when feeling bad, and find a different way to cheer yourself up.

Needless Shopping - Materialism and needless shopping are major problems for many people, and are one of the main reasons most Americans live in debt. Unfortunately, corporate America uses commercialism to increase consumerism. With credit cards in their pockets, people buy a bunch of useless material goods and novelty items. They buy overpriced clothes. They buy extra-fancy cars that they can’t afford. In line with so many other short-sighted and impulsive decisions, people put themselves into debt buy overspending on things that will make them a little happy now, resulting in bills that will cause much trouble later. Consider giving up your credit cards, and adopting a more simplistic lifestyle. Consider only buying things that you need. Beyond food, clothes, shelter, healthcare, and education, consider spending as little as possible. At the very least, before buying anything, ask yourself if you can really afford it.

You can change your life today. Imagine how different a person you would be, and how different your life would be, if you gave up television, overeating, and needless shopping. You can do it, so why not? Give up unhealthy, short-sighted, addictive, and self-destructive habits, and instead engage in wiser and healthier desires. Whatever you do, good luck!

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Reaping the benefits of exercise: Tips for getting started

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Calcium: The key to strong bones and lifelong bone health

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. Because calcium has so many important jobs, it’s important to get enough of it in your diet.
The amount of calcium you need depends on a number of different factors, including your age. But no matter who you are, one thing’s true for everyone: you and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

The life-changing benefits of exercise

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Diabetes is on the rise, yet most cases of diabetes are preventable with healthy lifestyle changes. Some can even be reversed. The bottom line is that you have more control over your health than you think. If you’re concerned about diabetes, you can make a difference by eating a healthy diet, keeping your weight in check, and getting exercise.

Eating right for diabetes comes down to three things:

• What you eat. Your diet makes a huge difference!! You should eat mostly plant foods, cut back on refined carbs and sugary drinks, and choose healthy fats over unhealthy fats.
• When you eat. Diet is part of it, but keeping regular meal and snack times also affects your blood sugar levels and will help to keep them more constant.
• How much you eat. Portion sizes matter. Even if you eat very healthy meals, if you eat too much you will gain weight, which is a factor in diabetes.

You do not need to eat special foods, but instead simply emphasize vegetables, fruits, and whole grains. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone!

Myths and facts about eating to prevent or control diabetes

MYTH: You must avoid sugar at all costs.

Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. The key when eating dessert or a sweet treat, is to make sure that it is part of a healthy meal plan, or combined with exercise.

MYTH: A high-protein diet is best.

Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

MYTH: You have to cut way down on carbs.

Fact: Again, the key is to eat a balanced diet. The serving size and the type you eat are especially important for carbohydrates. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.

Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic and “dietetic” foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.

Eating right is a key step to preventing and controlling diabetes. Fortunately, whether you’re trying to reduce your risk of diabetes or manage a pre-existing problem, you can still enjoy your favorite foods and take pleasure from your meals. Your nutritional needs are the same as everyone else—no special foods or complicated diets are necessary. But if the way you eat has been less than healthy, you may need to learn some better eating habits. The key to a diabetes diet is eating in moderation, sticking to regular mealtimes, and eating a variety of fruits, vegetables, and whole grains.

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To lose 50 pounds is never an easy thing to do. But people have done it before you, so it’s entirely within your power. I say this only to be straight with you: it’s not going to be easy for you, but you can succeed if you set your mind to it. I can only suggest a way in which you can do it.
To lose 50 pounds fast, you need a diet which will provide a fast and continuous weight loss. Fast because you want to get thin as soon as possible, continuous because it takes time to lose 50 pounds. To do so, you need a diet which will work in the long term and not just in the short term. That’s why you need to be extra careful when choosing a diet to follow, since most diets will only work short term and not long.
To lose 50 lbs as fast as possible, I recommend a diet called Fat Loss 4 Idiots. Why do I make this recommendation? Because this diet provides a fast and continuous weight loss, just as we decided you need in order to achieve your goal.
How does this diet work? Fat Loss 4 Idiots is an online diet, which means that you download it to your computer. You get an ebook with diet tips and guidelines for you to follow, and a unique menu generating software through which you get a personal menu which is based on foods selected by you. The reason it’s called Fat Loss 4 Idiots is that you just need to stick to the menu (which has 4 meals each day) in order to succeed. It’s so simple an idiot can do it.
Fat Loss 4 Idiots is based on the Calorie Shifting diet method. This is a scientific method by which you maintain a high metabolic rate by eating different types of calories throughout the day. That way your metabolism remains running high, unlike many other diets which cause the metabolism to slow down.
How much can you lose with this diet? The diet says you can lose 9 pounds every 11 days. I say that even if your lose 6-7 pounds in that time frame, you should be very happy. According to this weight loss rate, you can expect to lose 50 pounds in as little as 4 months which is very impressive.
I hope I’ve given you something to consider when you ask yourself how to lose 50 pounds fast. I wish you the best of luck.

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The official definition of a calorie is “…the amount of heat needed to raise the temperature of a liter of water 1 degree (DHHS).” But if that’s a little too scientific for you, think of it this way…
A calorie isn’t actually a tangible thing, it’s a unit of measurement.
A calorie measures the energy in food and beverages we take in. We all need that energy to live. Everything we do relies on the energy that comes in the form of calories.
The food we eat becomes the fuel that runs our bodies. Drinks also contain calories; sodas, for example, are referred to as “empty calories” meaning they carry no other nutritional value; but the calories definitely still count.
No matter the form of your calories … if you “overload your tank” you will find yourself gaining weight.
Understanding caloric needs is an integral part of weight loss. Research over the years has proven — whether diets focus on fat or carbs — that calories still count. Why? Regardless of what diet you’re following, if you take in more calories than you need … you gain weight.
The daily recommended caloric intake for the average person maintaining their weight is 2,000 calories, give or take a few: Men can eat a little more, women, less. Your specific, individual calorie needs depend on several factors such as your activity level and metabolism.
Where are Calories?
Calories are found in four components of foods. They are: fat, carbohydrates, protein and alcohol (i.e., sugar). Fat contains twice the calories of carbohydrates or protein.

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Despite the way it feels, losing weight isn’t a mysterious process. It’s a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results — diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.
Rules of Weight Loss
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.
1. Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.
3. Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.
4. Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you’re eating more than you’re burning, (your BMR + activity is 2000 and you’re eating 2400 calories) you’ll gain weight. If you’re burning more than you eat, you’ll lose weight.

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Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.

1. Bicycle Crunch Exercise

* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.

2. Captain’s Chair Exercise
How to Do the Captain’s Chair Exercise

* Start with legs dangling and slowly lift your knees in toward your chest.
* The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.

3. Ab Crunch on an Exercise Ball

Sit on the exercise ball with your feet flat on the floor.
Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor.
Contract your abdominals raising your torso to no more than 45 degrees.
To work the oblique muscles, make the exercise less stable by moving your feet closer together.

4. Vertical Leg Crunch

How to Do it
* Lie on your back and extend the legs up with knees slightly bent.
* Contract your abs and raise up until your shoulder blades leave the floor.
* Keep your chin up; don’t pull on your neck.
* Keep your legs in a fixed position.
* Lift your torso toward your knees.
* Lower and repeat for 12-16 reps.

5. Long Arm Crunch
How to Do the Long Arm Crunch

* Lie on your back with your arms over your head with hands clasped and arms close to your ears.
* Keep your knees bent with feet flat on the floor.
* Contract your abs and lift your shoulder blades off the floor.
* Lower and repeat for 12-16 reps.

6. Reverse Crunch
How to Do the Reverse Crunch

* Lie on your back with knees bent and feet on the floor
* Place hands on the floor or behind the head.
* Bring your knees up towards the chest so they bend about 90 degrees
* Contract your abs and lift your hips off the floor in a very small movement.
* Lower and repeat.

7. Plank (Hover) Exercise
Add these core strengthening exercises to your ab workout for a new way to build strength and stability.
The Plank Abdominal Exercise
The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Here’s how to do it right.
* Begin in the plank position (see photo 1) with your forearms and toes on the floor.

* Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
* Your head is relaxed and you should be looking at the floor.
* Hold this position for 10 seconds to start.
* Over time work up to 30, 45 or 60 seconds.

Plank with Leg Lift
Start in the same plank position (photo 1) as above with your forearms and toes on the floor.

* Slowly raise one leg 5-8 inches off the floor (photo 2)
* Count to two and slowly lower your leg to the floor.
* Switch legs and repeat.
* Do about 2-3 sets of 10 reps.

Plank with Arm Lift

* Start in the same plank position (photo 1) as above.
* Carefully shift your weight to your right forearm.
* Extend your left arm straight out in front of you.
* Hold 3 seconds while keeping your core tight.
* Slowly bring your arm back to starting position.
* Switch arms and repeat.
* Do 2-3 sets of 10 reps.

Modified Plank with Leg Lift
To make this exercise a bit easier, you can perform the movement on your hands, rather than your elbows.

8. Traditional (Basic) Abdominal Crunch

How to Do the Basic Abdominal Crunch
* Lie on your back, bend your knees, placing your hands on the sides of your head.
* Contract your abs and flatten your lower back against the floor.
* Slowly lift your shoulder blades one or two inches off the floor.
* Exhale as you lift, keep your neck straight and chin up.
* Hold for a few seconds (don’t hold your breath).
* Slowly lower while keeping your abs contracted.
* Repeat up to 20 reps this perfect form for each rep.
* To make it more difficult, use an exercise ball.

9. Half Curl

* Lie on your back with your knees bent and feet flat on the floor.
* Place your palms on your thighs
* Contract your abdominal muscles and curl up until your fingertips reach your knees.
* Breathe out as you curl up.
* Slowly lower to the start position.
* Breathe in as you lower.
* Tip: Don’t tuck your chin to your chest and keep your head up.

10. Crossover Crunch
How to do it:

* Lie on your back with your knees bent and feet flat on the floor.
* Cross your right leg over your left leg so your right ankle is resting on your left knee.
* Place your fingertips to the side of your head just behind your ears.
* Contract your abdominal muscles as though you are doing a crunch
* Slowly twist your torso and touch your left elbow to your right knee.
* Exhale as you lift up
* Slowly lower to the starting position
* Inhale as you lower
* Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.

11. Seated Oblique Twists with Medicine Ball
How to do it right:

* Sit on the floor with your knees bent and feet flat on the floor.
* Contract your abs and sit at about a 45 degrees angle.
* Hold a medicine with both hands directly in front of you
* Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you.
* Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.
* Repeat for the desired number of reps.

12. Oblique Crunch
How to do it:

* Lie on your back with your knees bent and feet flat on the floor.
* Slowly drop your legs to the left and let your knees rest near the floor.
* Place your fingertips to the side of your head just behind your ears.
* Push your lower back into the floor flattening the arch and hold.
* Curl up slowly so both your shoulders lift off the floor a few inches.
* Hold for a count of 2 and return to the start position.
* Repeat for the desired number of reps and switch to the other side.

13. Alternating Supermans crunches

* Lie face down on a mat with your arms stretched above your head (like superman)
* Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).
* Hold for 3 seconds and relax.
* Repeat with the opposite arm and leg.

14. V-Sit Exercise
How to Do It

* Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.
* Reach your arms straight forward or reach up toward your shins as you are able.
* Maintain good core posture and a strong spine.
* Hold this “V” position for several seconds to begin. As you get stronger, hold the position longer.
* Return to your starting position slowly.
* Just before you reach the floor, stop and hold the position for a few seconds.
* Repeat this entire movement several times.

15. Side Bends

* Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
* Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
* Return to an upright position and repeat for the desired number of reps.

16.Medicine Ball Sit Ups

* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
* Push your lower back into the floor flattening the arch and hold.
* As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
* Catch the ball and slowly return to the start position.
* Tip: Don’t sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.

17.Weighted Curls with Medicine Ball

* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
* Push your lower back into the floor flattening the arch and hold.
* Curl up just enough to lift both your shoulders off the floor a few inches.
* Hold for a count of 2 and return to the start position.

18.Cable Crunch

* This exercise requires a triceps pushdown machine with a rope attachment.
* Knee down in font of the machine holding the rope just above your head.
* Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
* Return to the start position slowly and repeat to the left knee.

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How to
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.

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Here’s what you do:
Lay on your back on the floor with your knees bent, feet flat on the floor. Arms at your side.
Inhale through your nose to the count 4.
As you exhale breathe out through your mouth to the count of 4 completely and empty your diaphragm until your abdominal wall collapses into the pelvic floor and it goes flat or hollow.
Think about trying to make your belly button touch your spine as you exhale and pull your abdominal wall towards your back.
As you practice you will become able to control the hollowness of your abs. As you do you will automatically be developing a flat midsection.
Once you master this technique, apply it when using your favorite abdominal crunch exercises. Before beginning the crunch, perform your breathing exercise, then, with your midsection flat and hollow, begin your crunch. Timing your breathing is the next step, so in the beginning just try and perform one crunch per breath, and flatten your midsection every time. Over time you will train your midsection to remain flat, firm and sexy all the time!

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Lower Body Toning Exercises – The best lower body exercises are lunges, leg lifts – standing and lying on the floor, plies’.
Eat Low Glycemic – Get the simple carbs out of your diet and learn how to eat and become a fat burning machine. It has now been scientifically proven that eating a low-glycemic diet will help you lose fat, prevent disease and give you amazing energy.
Beauty Sleep- Get 7- 8 hours of sleep every night. It rejuvenates your mind, body and soul, restores your brain, rebuilds your muscles, tissue and restructures your cells.
Water- Drink 4-6 Quarts of water a day to stay hydrated, healthy, detoxed and cleansed and refreshed.
Come on you can do this. Become a strong self-directed and disciplined person. You decide your feelings and directions, not the media.
Start today to doing the simple, but powerful suggestions I listed and you will start to instantly feel more confident and in control.
The Power Is In the Decision.
Decide today that you are going to live the life of your dreams and have the body you want. Then do take immediate action! Once you decide, the answers will flow systematically.
Have a fun time at your family social and let no one move you off your path.

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Your BEHAVIOR, how you act (or fail to act), most directly controls your success or failure. How you act. Your actions. Your behavior. A series of correct actions strung together equals success. So where does your behavior come from or what controls your behavior (actions)? Your old mindset. Your feelings of fear and doubt.
Your FEELINGS controls your behavior. Every action you take is first filtered through your feelings that come up from your non-conscious brain. 87% of your thinking is non conscious. How you feel about something most directly control or effect what you DO and how well you do it (the action). So where do your feelings come from?
Your feelings are created, controlled, or most directly influenced by your ATTITUDES, past references , thoughts and conditions from others who have shaped your thinking during your development years. Right or wrong, real or imagined.
Your attitude is your perspective from which you view life. Whatever attitude you have about any thing will effect how you feel, which effects how you act. In order to possess the right feelings to create correct actions you need good attitudes. So where do your attitudes come from?
Your attitudes are no accident. They are created, controlled and most directly influenced by- Your BELIEFS, real or IMAGINED. What you believe about any thing will determine your attitude about it, create your feelings, and direct your action.
Belief neuron patterns are so powerful that they can even make something appear to be different from what it REALLY is! Belief does not require things to factually be the way we see it! It only requires us to believe that it is! So where do your beliefs come from?
Your beliefs are created, controlled and most directly influenced by your THOUGHTS. And where do your thoughts come from? Your thoughts come from everything you accept from the outside would and everything you feed yourself from within are a product of your thoughts, and your thoughts are real things!
Therefore, if you learn scientifically to control your thoughts, you will AUTOMATICALLY CONTROL your-beliefs-attitudes-feelings and ACTIONS.

Control your thoughts + Taking Correct Action = Control your life.

No matter how nervous, frightened, upset or frustrated you get, right now focus your attention and thoughts on YOUR Perfect Result. Teach your mind how to line up with your ultimate desires. Think Power! Think Victory! Think Peace and Joy and Greatness. And watch the desires of your heart manifest.

Finally, it is good to care about your appearance and weight but do not take it very seriously. There are more important aspects of a person’s character that bypass the external appearance and enrich the internal beauty. Do not lose your confidence and self esteem and be sure that weight loss is a problem that you can tackle if you really want to. It sometimes takes more time then you might think but there is absolutely no reason why you cannot make it.

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