Weight Loss Support System

Shedding pounds is tough, but with the right weight loss support system in place to be there for you whenever you need it, the process of slimming down might become a lot easier. Here are a few of the ways that you can receive some much-needed weight loss support to help ensure your success.

Start with Your Family and Friends

You spend most of your time eating with your family and friends, right? Then why not tell them about your weight loss goals, and ask them if they could help you? Let them know how they can help, and how much you would appreciate their support as you work on eating better and working out more regularly. You might, for example, ask your spouse to help you cook healthier meals and choose healthier foods at the grocery store. Or, you might ask your friend to join the gym with you so that you can reap the benefits of a motivating workout buddy.

Join a Weight Loss Group

According to Mayo Clinic, you can also receive some weight loss support by joining a weight loss group. You might even consider forming one of these groups yourself! Whether you find a group of like-minded people on a similar journey online, through an app, or in your local community is sure to be helpful, as you’ll be able to ask questions, get advice, and even vent about your struggles. However, if you can find a weight loss support group that is led by a pro like a certified health coach or a dietitian, you might like it even better.

Be prepared to find it a little challenging to get everyone on board when you are trying to shed the excess weight that you’ve accumulated over time. Some family and friends might be difficult to work with when it comes to eating healthy and avoiding sugar-laden desserts, so it’s important to find support elsewhere, even if it’s virtual support from a helpful online community.


Vacation Workout Hike in San Blas, Mexico

If you want to keep up with your vacation workout plans, then make sure your trips aren’t just about lying on the beach. Sure, soaking up the sun can be a fantastic part of your time away from home, but you can still have fun while moving around.

When you’re on a Mexican holiday, spoil yourself by staying in a luxury Mexico beach villa, but don’t forget your vacation workout times while you’re there! You can swim in the pool or in the ocean. You can run on the beach. But you can also learn about history and get a great hike while you do it.

A San Blas Historical Vacation Workout

It’s worth your while to drive out to San Blas both for the regions fascinating naval history and for a great vacation workout at the same time. Head outside of town to the ruins so you can check out an important part of this region’s roots.

This town was founded by Spanish explorers. It was used as a shipyard and a port where Spanish colonizers could stop and supply themselves before moving onward. It was originally founded in 1530 by Nuño Beltrán de Guzmán. That said, it was first recognized as a deep sea port in 1768 by King Charles III of Spain.

Your Vacation Workout Through Time

When you head out to the ruins, you’ll likely start at the Contaduría, which was first built on the San Basilio hill in 1770. It wasn’t the first building there, as Franciscan friars under Firar Junípero Serra had been there a few years earlier when they headed off on their mission from the port to the Nuestra Señora de Loreto Mission for the purpose of colonizing the Californias.

The Contaduria was an extremely important structure as it was both a headquarters and a storage facility. Let your hike take you around the ruins of what was once a multi-story building that was large enough and visible enough to be used as an important landmark even from the water.

Keep your hike going down the hill and you’ll come across the Nuestra Señora del Rosario church ruins. That church was first built back in 1769. This will make you feel as though you’ve traveled back into an entirely different point in Mexican history, far before your trip – or your vacation workout – began.


Diet Pill Claims You Shouldn't Believe

Diet pill manufacturers can make a host of claims about their products, but just because those claims are made doesn’t mean that they’re true. So, how can you tell if diet pill claims are believable? Well, one way is to learn about the claims that you should never believe.

Below is a list of a few of the most common diet pill claims that you shouldn’t believe. If you come across a product that is making these statements, keep up your search for the right diet pill that makes honest claims and has positive reviews to back those claims up.

You Don’t Need to Diet or Exercise

According to Men’s Health, two of the most common diet product claims include, “You don’t need to exercise” and “You don’t need to diet.” These couldn’t be more false, as you definitely need to diet and exercise if you wish to see results.

Manufacturers know that people want a quick fix to their weight problems, so they’ll say things that are designed to mislead you and make you think that a weight loss product will work like a magic bullet.

The ultimate truth is that a diet pill is an additional form of support to your diet and exercise routine. You need to take a well-rounded approach to your weight loss journey, rather than relying solely upon a pill to melt away the pounds.

Your Body Composition Will Change and Carbs Will Be Blocked

Some diet pills will even go so far as to say that they can help change your body composition. Often, they’ll say that their product can suppress hormones or alter the way that your body uses nutrients from your food. Research, though, proves that these claims are not true.

Also, some diet pill manufacturers will say things like, “This supplement will block your body’s ability to absorb carbohydrates.” Once again, research hasn’t really proven that this is even possible, so you should be leery of products that make these types of diet pill claims.

Sorting through the many diet pill claims out there can be tough, but it is definitely worth the time and effort to do so. By really looking at what a diet product manufacturer is saying, you can avoid scams and harmful products, and you can stick to those products that are trustworthy and safe to take.


Positive Attitude Changes for Weight Loss

When it comes to just about everything in life, your attitude plays a critical role in your ability to succeed. So, if you have been hoping to kick your weight loss into high gear, consider embracing the following five positive attitude changes.

1. Tell Yourself That You Can Do It

One of the most important positive attitude changes that you should embrace if you wish to take your weight loss to the next level is releasing negative thoughts about yourself. For example, if you tend to think that you’ll never reach your goals or that you’ll never find the time to exercise, you probably won’t. Tell yourself that you can do it, and you will!

2. Set Manageable Goals

If you wish to achieve positive attitude changes towards your diet and fitness routine, you might need to set more manageable goals. So, rather than telling yourself that you need to exercise six days a week, start with three days and work your way up gradually. In the same way, set goals that you are more likely to achieve when it comes to the number on your scale, and recognize every accomplishment that is getting you one step closer to your ultimate goal.

3. Focus on Your Overall Progress

The thing about weight loss is that it’s tricky, but you probably already knew that. For example, if you are hoping to lose the extra fat in your belly, you might not notice progress there right away. But, you might start to notice that your thighs are slimming down or your biceps are getting bigger and stronger. If you end up focusing solely on your belly fat progress, though, you might end up in a funk, feeling depressed and feeling as though you aren’t making any strides towards your goals. According to Reader’s Digest, this is an attitude that you should change. Instead of focusing on your problem area, focus on your overall progress. Over time, that problem area will go away as well.

4. Acknowledge the Negative

In order to attain positive attitude changes, you need to take some time to acknowledge the presence of negative emotions. In doing so, you might even find that they end up having less power over you. Consider keeping a journal of negative thoughts and emotions that you experience. Then, replace the negativity with positivity in order to transform the way you think.

5. Love Your Body at Every Step

Here’s the thing: your body is amazing just the way it is. Acknowledge that, remember that, and be gentler to yourself. Don’t aim for unrealistic perfection. Maintain a positive attitude about how beautiful your body is at every size and look forward to seeing the healthy changes that you are capable of achieving.


Top 5 Tips to Run in the Rain

by Carey on 19/06/2018

Tips to Run in the Rain

Just because it’s raining outside doesn’t mean you have to be stuck inside and miss out on your run in the great outdoors. With the following five tips, you could run in the rain comfortably and get your workout in without skipping a beat.

1. Wear a Light, Water-Resistant Jacket Over Layers

A water-resistant jacket is necessary if you are planning to run in the rain. This will help ensure your body remains as dry as possible. On warmer days, you could even opt for a waterproof vest rather than a full jacket.

When it comes to wearing layers, balance is the key. You don’t want to overdo it and end up overheating, so keep the temperature in mind. Choose fabrics that could wick sweat and water away from the skin, and use those for the layer closest to your skin. Then wear an outer layer that is water-resistant and wind-resistant.

2. Wear a Cap

Because a cap has a brim, you could protect your face and your eyes from the rain. It’s best to have a few hats to choose from so that you can have one for every type of weather.

On rainy days that are warm, you could opt for a hat that is made with venting so that the material is breathable and could help prevent your head from overheating. On the other hand, if you are going to run on a cold, rainy day, a fleece headband and a hat made of thicker material could help shield your ears from the elements and keep more warmth from escaping.

3. Stop Chafing Before It Happens

When you plan to run in the rain, apply some anti-chafing balm to your feet, as that could help keep blisters at bay. Then apply some to other areas of your body that are prone to chafing, such as your legs and arms.

4. Choose the Right Socks

Investing in wicking socks is also wise if you want to run when it is raining outside. These could also help prevent blisters, and they can help keep your feet as dry as possible.

5. Don’t Run During a Thunderstorm

While it’s fine to run when it’s raining, if there’s a thunderstorm going on, it’s best to stay indoors and wait until the storm has passed. During a thunderstorm with lightening, there is a risk of getting struck, so it’s best to not take your chances with getting hurt just for a workout.

Now that you know how to run in the rain, the weather won’t ever hold you back again from getting outside, enjoying the fresh air and sights, and getting your exercise in for the day.


Lifestyle Changes for Big Weight Loss

When you want to achieve big weight loss, sometimes it’s the little things that make all the difference. Yes, there are likely to be some lifestyle changes you’ll need to make. Some will be larger than others. That said, a few tiny tweaks here and there will also count.

We all know the phrase “calories in, calories out.” We also know that while that has been an effective technique, there’s more to big weight loss than that. Over the last few years, science and medicine have come a long way in understanding digestion. For instance, we now know that not all calories are created equal.

Some changes will bring on big weight loss more effectively than others. Fortunately, you now have a great list of hacks that will help you to make sure you maximize your loss, too. Consider the following 10 tiny lifestyle changes that will help you get the pounds off fast.

10 Small Changes for Big Weight Loss

1. Get Big Weight Loss With…100 Fewer Calories Per Day

Believe it or not, if you shave just 100 calories off your daily intake, it will make a difference. That is about the equivalent to the amount of butter you’d put on your bread. That little change is about the equivalent to 2,000 steps recorded on your fitness tracker. Over time, it adds up.

For many of us, we can achieve big weight loss with that 100-calorie reduction simply by changing one mealtime habit. What is that habit? Eating after we’re full. If you eat at a comfortable pace – don’t rush – and pay attention to when you feel full, stop eating. Chances are, you’ll have around 100 calories left on your plate…unless you leave your vegetables for last.

To achieve 100 fewer calories per day, you don’t need to cut back by huge amounts. Most of us can use this technique to get big weight loss by leaving a few bites behind on our plates. Combined with healthy eating, regular exercise, and some more of these hacks, it can make a significant difference.

2. Get Big Weight Loss With…A Salad at Every Meal

That’s right. If you eat a salad at every meal, you’ll give yourself a huge advantage for shrinking your waistline. This means every meal. Every. Single. Meal.

Your breakfast, lunch and dinner can all become healthier, lower calorie meals when you start them with salads. This doesn’t mean you can have a taco salad with a creamy dressing. It needs to be fresh, light, nutrient dense and delicious for big weight loss. Here are a few helpful tips to get started:

• Breakfast – Yes, you can have a breakfast salad. If that just called up images of a Caesar and a cup of coffee, don’t worry, that’s not it at all. Consider a fruit salad! Have it before your bowl of steel cut oats or even combine the two. Give your oats a delicious boost in both flavor and nutrition by adding lots of berries, some apple and cinnamon, or some banana slices with four or five walnuts.

• Lunch – Before you dive into your lunch, have a huge bowl of baby spinach and baby kale, topped with red (or green) onion, some strawberries and a balsamic vinaigrette. It’s filling, packed with nutrition and will help you get big weight loss. Even better? You’ll make everyone in the break room jealous!

9• Dinner – Here’s where you can get wild with your salad. Yes, you can take a bowl of field greens or romaine and pile on as many fresh veggies and tomato as you want. However, you can also drop the leaves and make a salad out of fresh tomato, cucumber, green onion, a touch of light feta and some lightly toasted pine nuts. That same balsamic vinaigrette goes here, too. It’s an altered version of a Greek salad you’ll find yourself craving regularly.

To make sure these salads all ensure you achieve big weight loss, avoid creamy dressings. Let the ingredients shine and stick to a small amount of extra virgin olive oil and balsamic vinegar. Even better than drizzling the dressing is to spritz it on. You’ll get better coverage with a much smaller amount. The less dressing you eat, the fewer calories you’ll consume.

3. Get Big Weight Loss With…Portion Control

If you don’t know the appropriate portion sizes for the foods you’re eating, you’re doing yourself a disservice. The majority of people guess nowhere near the ideal portion sizes for the dishes they’re eating.

Take the time to learn portion sizes so you can control they way you eat. It will give you big weight loss in return.

Keep in mind, this doesn’t mean that you need to eat less. It means you will eat the right amount of each food. If you’re the average American, the majority of your dinner plate is taken up by grains of some kind and meat, with a touch of veggies or fruits on the side.

This could mean you’ll have a hamburger with a bun, topped with a piece of lettuce and a tomato slice. You might even have fries with that (no, that doesn’t count as a vegetable!). It may mean that you have pasta with a tomato beef sauce. It could mean that you have steak or a pork chop with rice or potatoes and broccoli or green beans.

Whatever you have on your plate, it’s likely out of balance and is hurting your chances for big weight loss.

4. Get Big Weight Loss With…An Open-Face Sandwich

If you want a great way to enjoy your favorite sandwich and cut back on both carbs and calories, check this out. If you serve it open-faced, you’ll reduce your sandwich’s bread by half. That’s fewer calories, but still all the flavor. Incidentally, most slices of bread are about 100 calories, so that can help you take care of hack 1 on this list automatically!

5. Get Big Weight Loss With…Smart Snacks

It’s time to take a good hard look at your snacks. If you usually eat cookies, you’re piling on the calories without filling yourself up. You’re also shorting yourself on nutrients! Consider a hardboiled egg or some baby carrots and a bit of hummus. With baby carrots, you don’t even have to cut them up!

These types of snacks give you protein or fiber without all the sugar and white flour. Furthermore, they have fewer calories and fill you up at the same time.

6. Get Big Weight Loss With…Ultra Low-Cal Hunger Killers

Add the following to your next grocery list. They will work wonders in helping you to get big weight loss with ease.

• Bags of baby carrots
• Containers of cherry/grape tomatoes
• Broccoli
• Cucumbers
• Cauliflower
• Plums
• Apples

The next time you feel hungry, but you’ve already had your meals and snacks, grab one of these options from your fridge. Cut up the broccoli, cauliflower and cucumbers and seal them into airtight containers. That will make them convenient as a snack, so you won’t skip them because you’re not in the mood for chopping.

7. Get Big Weight Loss With…Knowing Your Alcohol Limit

Drinking no alcohol at all is best when you want to get big weight loss. That said, a drink in the evening or with friends can be very enjoyable. Instead of feeling deprived all the time, know your limit and don’t break it.

For women, your daily drink limit should be one serving of alcohol. For men, it’s two. Note that this is one “serving.” This means the equivalent to a small glass of wine, a can of beer, or one ouncer of hard liquor.

8. Get Big Weight Loss With…Drinking Coffee Black

Save fancy coffees for special treats. If you start drinking them every day, you’re backing down far more empty calories than you think. Furthermore, since specialty coffees don’t fill you up, you’ll still want to eat just as much even though you’ve already had one third to a half of your calorie limit for the day. You’ll feel like you’ve been taking a fat burning supplement such as this one from Intechra Health.

9. Get Big Weight Loss With…Skip the Soda

One can of regular pop contains about 150 calories. If you have two, that means 300 calories. Juice is just as bad and isn’t much better for you. If you want to save yourself a bundle of calories without even trying, start drinking water (plain or with lemon, lime or cucumber in it).

You’ll do yourself a favor in terms of big weight loss. After all, you won’t feel any hungrier, but you’ll drastically reduce your calorie intake. If you think you’re already being smart by choosing diet soda, think again. Research now shows that artificially sweetened pop is actually more likely to cause you to gain weight!

10. Get Big Weight Loss With…Have a Strategy for Eating Out

Just because you want big weight loss, it doesn’t mean you can’t eat out anymore. You just need to know what you’re doing. After all, eating at restaurants typically means a menu full of fatty, salty or sugary items.

Here are some tactics that can keep you on the path for big weight loss even while eating out:

• Order the smallest possible portion
• Split large portions with someone else
• Choose lighter options when possible – get the salad, not the fries
• Ask for water as your drink.


Why prescription weight loss pills

You might be tempted to talk to your doctor about products that you can take to help you lose weight if you have been struggling to shed pounds for a very long time. But there are a few reasons why prescription weight loss pills actually should not be your first option when it comes to the weight loss tools that are available to you.

1. They Can Cause Side Effects

One of the biggest reasons why prescription weight loss pills aren’t the best go-to option when you are struggling to lose weight is because they can a variety of side effects—and some of those side effects can be really severe. Many times, prescription diet pills could adversely affect the cardiovascular system and the digestive system. For example, some of the side effects of prescription weight loss pills include increased heart rate, high blood pressure, diarrhea, constipation, insomnia, nervousness, dizziness, nausea, vomiting, dry mouth, and headache.

2. They Can Become Addictive

Another reason why prescription weight loss pills should not be your first option is the fact that they can become addictive. The longer that you take these products, the more dependent upon them you could become, both mentally and physically. Therefore, your doctor will need to tell you how much you can take, and he or she will also have to limit the amount of time that you take a prescription weight loss product, in order to help prevent addiction.

3. They Can Only Be Taken for a Short Period of Time

As discussed above, prescription weight loss products can cause several unwanted, and potentially dangerous, side effects, and they can be addictive. For these reasons, you will only be able to take these pills for a short period of time. After that, you will need to find another way to continue losing weight and getting in shape.

4. There Are Other Options Out There

With an understanding of why prescription weight loss pills shouldn’t be your first option when trying to slim down, you can search out the many other options that are available. Those include over-the-counter weight loss supplements that are gentler on your body because they contain natural ingredients.

If you have been struggling to lose weight on your own, you can certainly talk to your doctor for some valuable advice, but it is a good idea to try other options before diving into the use of a prescription diet pill.


get stronger and leaner

There is a lot of advice out there when it comes to losing weight, getting leaner, and getting stronger. But not all of that advice is actually helpful. That is why we have compiled a quick list of some of the most helpful dieting tips to help you get stronger and leaner in no time. So check out the information below to enhance your weight loss and fitness strategy.

Know When to Eat and When to Stop Eating

Try this strategy out for a while and see if it could make a difference in how much you weigh: eat when you feel lightly hungry, and then stop eating when you are lightly full. And eat slowly while you are enjoying a meal. This could work because you won’t wait until you are ravenous, and you won’t end up having a huge meal that may not be all that good for you. By eating slowly, you give your body time to register the fact that you are eating, and that could help you feel fuller sooner. And when you stop eating before you are totally full, you are more easily able to control portions and avoid overeating.

Know How to Cook Your Foods in a Healthy Way

The way that you cook your food could have a big impact upon how healthy your meal becomes. So rather than frying your food or using heavy vegetable oils when you cook, stick with oils like extra virgin olive oil and use just a small amount to coat your pan. Instead of frying, you could use your oven to bake your food. Or you could even consume more raw foods, especially when it comes to your vegetable intake, so that you could add some raw nutrients to your diet as well. Cooking your foods the right way will allow you to enjoy leaner meals, and that could translate to a leaner figure. Plus, getting nutrient-dense foods into your diet is a great way to get the energy necessary to hit the gym and get stronger.

Less Processed Food, More Whole Food

Do you eat a lot of processed food? Then it’s time to cut it out of your diet as much as possible. Sure, processed and packaged foods are convenient, but they often contain ingredients that you don’t want and fat that you don’t need. So do your best to create homemade meals using delicious, lean whole food ingredients instead.

So there you have it: some of the most helpful advice when it comes to dieting so you can lose weight, get lean, and get stronger than you have ever been.


renew fitness motivation

Have you lost your fitness motivation? Well, you certainly aren’t alone. A lot of people start off with really big goals for their health and fitness, but they end up getting off track and giving up. So how could you renew your motivation and keep going, especially after you have experienced setbacks? Continue reading for a few helpful tips. Want to Keep Reading? Click Here…


winter workout tricks to stay warm

Working out in the winter is a necessity, but it isn’t always comfortable, especially if you prefer to exercise in the great outdoors. That cold weather could certainly stop you from pursuing your fitness goals with the same gusto that you would have in the spring, summer, and fall. But this doesn’t mean that you should stop. Instead, consider incorporating the following three tips into your workout routine so you can stay warm and get it all done. Want to Keep Reading? Click Here…