Every one of us, including you, has a number of good healthy habits that support our heath and make our life more productive, efficient and enjoyable! You think you don’t have those habits? Let me ask you: do you brush your teeth? Do you bathe regularly? Do you pay your bills in time, go to work every day, put your money and your keys always in the same place so you can find them and wear your seatbelt?
When you where younger, implementing these habits certainly took much effort. But you decided that they are the right think to do, you practiced them for a while and made a conscious effort to perform them when needed. And made them a priority and you repeated them. Didn’t you? This is called discipline. Discipline is how good habits become a part of our lives, change our lifestyle and become part of us, eventually. Now probably all these habits require much less effort than they used to, and you hardy even think about them. You just get up and do them.
The decision to lose fat permanently with the help of Mediterranean Diet is discipline also. It means that you will, with our help, establish some new good habits, and some restrictions. Don’t worry, it does not hurt! You have already demonstrated that you have enough self discipline. Now we need to teach you to apply this discipline to new behaviors which will help you achieve your goal of losing weight (and keep it down!)
Part 1: Motivate yourself
Part 2: Free Will
Part 3: Motivate yourself! (Yes, we know is as same as Part 1!)
Part 4: New habits and how to start them
But this is really important: the only way to loose excess weight and to keep the fat down is to cut down on the calories you take with your food and to increase your physical activity! And believe us, you need some strong motivation to do that! The exercise part of this energy balance you are trying to achieve is somewhat optional, reducing the input of calories isn’t! To lose significant amount of body weight it is simply necessary to change your eating habits! Once you reach your goal, you will be able to return to your prior calorie consumption, if you exercise regularly.
And will you be able to make these necessary changes in your life is based mostly on your free will and your motivation! You must realize that you have a power of making free choices that are unconditional of external circumstances that will help you lose weight! Free will and motivation are mental faculty by which you can choose a desired course of action that will result in your final goal, lose of weight!
If you don’t have proper motivation you are wasting your time trying to lose weight by dieting. There is no magic diet and nothing (in itself) can get your weight under control. Only you can do this! No agency, no pill no other person can help you lose weight and keep it down. The only long lasting way is thru cutting back on calories and increasing physical activities. Many of our students did it. They did it. So can you.
Part 1: Motivate yourself
Part 2: Free Will
Part 3: Motivate yourself! (Yes, we know is as same as Part 1!)
Part 4: New habits and how to start them
People frequently ask me, how many weight loss programs does it take for one person to take before he/she lose that extra weight for good? My answer is always the same: “Just one! But…”If you are eager to lose excess body weight and equally eager to keep that extra weight off, you must learn and memorize this equation:
The energy you eat (food intake) – the energy you burn (metabolism and activity) = changes in your body fat
Energy is measured in calories; for example if you eat 3000 calories of energy a day and you burn 3300 calories you will have a negative energy balance and your fat will melt! In other words, you will lose weight! Obesity and overweight are the result of an imbalance between the energy expenditure and energy intake!
It really is that simple! Although we can’t control metabolic energy requirements of our bodies (roughly about 1300-1500 calories daily), we can adjust food intake and activity levels (workouts) to achieve a happy balance which will minimize the unwanted fat.
Right now, your balance is probably leaning toward excess energy stores (fat), but It will soon be tipped in the other directions, we promise! Once you achieve your goal weight, you will need to balance your energy equation once more, to keep it that way!
And don’t worry about all those stories from people who swear that they can not lose weight even when they are on a diet! On appropriate calorie-restricted diets like Mediterranean Diet, everyone loses weight. Some sooner, some later, but everyone lose weight! We have the whole region around Mediterranean Sea and Millions of people to prove it! Of course, if you exercise you will lose weight even easier!
Part 1: Motivate yourself
Part 2: Free Will
Part 3: Motivate yourself! (Yes, we know is as same as Part 1!)
Part 4: New habits and how to start them
Frequently people have immediate, short-term motives to lose weight. These sudden motivation can cam from the fast approach of hot, sunny weather (swimsuit season), or many other occasions like high school reunion or even a upcoming wedding. Sometimes, motivation to lose weight comes from the desire to attract a partner, or to keep one interested. All these motivators are fine and all of them can work, but only temporary.
Basing a big decision like loosing some weight on a wimp won’t work in the long run. You need a firmer motivation, and some solid foundation for lasting results. And we are here to help you! Without a lifestyle change you are not likely to solve the overweight problem, and long term life changing motivation can come from:
the sense of steady progress and long term accomplishments
the inspiration that comes from observing others take change in their lives and follow them successfully
the discovery that you feel much better and have way more energy when your body isn’t suffering under the pressure of overweight.
The discovery of interesting and new menus, new food and sensible eating
The acknowledgment that you have free will and that you, and only you, are in charge your health and weight.
The promise (to yourself) that you don’t won’t to continue to be overweight, and the admission that you have some shame and guilt about being fat, and that you have liked yourself more when you where not overweight.
Whichever reason you can find yourself relating to, appropriate motivation will support your commitment and give you the will power to follow thru! Maybe you need to get angry at your fat! The fat is your enemy, trying to kill you and dragging you down! You have to attack it! And we will be by your side to help you!
Part 1: Motivate yourself
Part 2: Free Will
Part 3: Motivate yourself! (Yes, we know is as same as Part 1!)
Part 4: New habits and how to start them
You have finally decided it’s time to lose that extra weight that has crept up over the last few years? To lose weight in a permanent manner is not easy and can not be done overnight, or on a whim. It requires some serious and careful thinking, in order to be successful.
If you have decided that you want to lose that extra weight, you probably have many questions. For example, which diet is the best? Which weight loss diet should you follow? Can you design your own weight loss plan? Should you sign up for Weight Watchers, or use a diet book? What if you simply cut back on sodas and snacks, will it be enough to lose that extra weight. What should you eat, and more importantly what you should NOT eat? Do you need to exercise, and how often? What kind of exercise are the best to lose weight? How much weight should you lose? Should you use weight-loss pills and supplements, and if so, which ones? What is the easiest, most efficient way to lose extra body weight?
We are here to help you find answers to all these questions (and many more!), and get you set up to successfully lose weight! Take 10 minutes and read the following articles. Read some, than come back tomorrow are read the rest. Believe me, the time you invest will pay itself with dividends!
Part 1: Motivate yourself
Part 2: Free Will
Part 3: Motivate yourself! (Yes, we know is as same as Part 1!)
Part 4: New habits and how to start them