Find the Right Weight Loss App for Over 50s

 

You already know that scrolling through your phone doesn’t burn enough calories. There are hundreds of apps out there claiming to help you lose weight. Some help, some don’t. Finding the Right weight loss app to help you lose weight makes dieting a little easier and a bit more fun: tracking weight loss becomes a game with food tracker apps, calorie counters and exercise motivation.

Top 10 best weight loss apps

Most weight loss apps claim they can motivate you to get healthy and also help you to better track long-term progress in your weight loss journey. In order to help you make an informed decision on your next download, we’ve compiled a list of our top ten weight loss apps out there based on a 4+ stars in the app store and at least 100 total ratings.

Best for personal coaching
Noom

How Noom works: Noom encourages long-term results through behavior and habit changes, not restrictive dieting. Dieters first take a 30-second quiz to determine their weight loss goals and current lifestyle. The quiz also asks questions about medical issues, identifiable health risks and major life events to customize the best diet plan for each user. Noom diets don’t restrict specific types of food. Instead, the app provides structured courses to help dieters focus on nutrition and physical activity while gradually adopting healthier habits. Most people who use Noom lose one to two pounds per week. Around 60% of Noom dieters keep the weight off for at least a year.

Compatibility: Compatible with Android devices, iPhone, iPad and iPod touch. Requires iOS 10.3 or later.

Price: $9.99 – $79.99 after the 14-day free trial period.

WEIGHT LOSS APP FEATURES
  • Get personalized, one-on-one coaching from health experts
  • Easy food-logging with “custom dish” feature
  • Select from healthy weight and diabetes management programs

Best for diabetics
NuMi

How NuMi works: NuMi by Nutrisystem is a diet app that will remind you to track your meals and snacks, drink enough water and exercise. To log your meals and snacks, simply press the “+” icon or select one of the choices in the journal section (Nutrisystem Entree, SmartCarb or PowerFuel, for example). You can “Create a Custom Activity” to keep track of exercises through the Quick Log function. Plan guidance shows your PowerFuel and SmartCarbs allotment for every meal. It’s also easy to go back and log a meal or snack if you forget earlier in the day.

Compatibility: Requires Android 5.0 and up or Apple iOS 10.0 or later. Compatible with iPhone, iPad and iPod touch. Syncs with FitBit.

Price: Free, with in-app shopping available for Nutrisystem food items.

WEIGHT LOSS APP FEATURES
  • Great for anyone with strict nutritional needs
  • Exclusive games and contests
  • Access to daily nutrition articles, diet tips and recipes based on where you are in your weight loss journey

Best for people on the go
WW

How WW works: This app by WW (formerly Weight Watchers) will track your food, activity and personalized goals. A barcode scanner makes it easy to find SmartPoints value information on almost anything. Once you’ve scanned a product’s barcode, you can track it through the My Day dashboard, where you can also track your diet and exercise. Toggle between foods and activities, or use split-screen to track both simultaneously. You can look up specific foods or activities and tap or swipe right to add them to your dashboard. When you find a recipe you like, add it to your “favorites.”

Compatibility: Requires Android 5.0 and up or Apple iOS 10.0 or later. Compatible with iPhone, iPad and iPod touch.

Price: You must be a member of WW to use the app. Cost for WW membership varies depending on where you live, but typically costs about $10 per week to attend meetings and $3–$5 per week for the digital program.

WEIGHT LOSS APP FEATURES
  • Search 4,000+ recipes by mealtime, dietary needs, SmartPoints value, prep time and popularity
  • Access to the members-only digital community, Connect, for motivation and encouragement; 24/7 online chat support
  • WW app connects to your fitness device

Best for athletic dieters
Beachbody on Demand

How Beachbody On Demand works: You’ll get access to hundreds of fitness videos for strength-training, cardio, yoga, dance, mixed martial arts and more. Watch them on your phone, tablet, computer or smartwatch, or stream through Chromecast or Apple TV, where you can view your heart rate zones and calorie burn in real-time. Videos are also available for download to access offline. Includes popular workouts like P90X, Core de Force, Body Beast, 21 Day Fix, PiYo, plus exclusives like Shaun T’s CIZE: The Next Level dance workout, and Fixate, Autumn Calabrese’s cooking show. Most workouts are about 30 minutes or less.

Compatibility: Optimized for iPhone, iPad and Apple TV and connects to Apple Watch. It also connects to Roku players, Amazon Fire TV or Google Chromecast.

Price: $14.99/month or $99.99/year. Offers in-app purchases. Try free for 14 days.

WEIGHT LOSS APP FEATURES
  • Expert trainer guidance and social support to keep you motivated
  • Access to resources on the Shakeology channel and hundreds of Beachbody recipes.
  • Syncs with Apple Watch and Chromecast

Best for tech-savvy dieters
Lose it!

How Lose It! works: Lose It! makes it easy to set your goal and track your progress with weight loss games and challenges to keep dieting fun. Highly customizable, you can log your food and exercise with easy database and tracking tools. Record your food intake in one of three ways: Search food database with over 7 million items, scan a barcode or snap a picture of the food. The app’s recognition software can identify the most common food items. Confirm the app’s analysis and select your serving size to automatically add caloric and nutritional information to your log.

Compatibility: Works for most Apple and Android devices. Compatible with FitBit and Nike+ Run Club.

Price: Free with in-app purchases available. Premium subscriptions $19.99–$39.99, annually.

WEIGHT LOSS APP FEATURES
  • Access to Lose It! social community for inspiration and support
  • Macronutrient goal setting and tracking with data analysis and recommendations
  • No ads with the premium subscription

Best for music lovers
Aaptiv

How Aaptiv works: Simply enter your fitness goals and find workout programs you like. You can choose a workout based on duration, trainer or music. Then, put on your headphones and let Aaptiv’s trainers guide you to your fittest self through audio-based instructions. Workouts feature music by top artists across genres, specially timed and paced for your workout. You can do the workout at home, at the gym and anywhere else headphones are allowed. Classes are constantly being added, so you’ll never get bored with the same workout every day. You’ll also have access to Aaptiv’s social community for motivation, support, and inspiration.

Compatibility: Available on iOS (including Apple Watch) and Android devices.

Price: $8.33 per month, billed annually. Free 7-day trial.

WEIGHT LOSS APP FEATURES
  • Get unlimited access to more than 2,500 guided workouts
  • 40+ classes added every week
  • Great for dieters motivated by digital social communities

Best for dieters on a budget
Fat Secret

How FatSecret works: Through the app, you can keeping a food journal, monitor your weight and chat with other dieters who have similar goals. All of this can help you meet your weight loss goal and see where you went wrong if you don’t. FatSecret helps you track your food in a food diary and provides nutritional information for all foods, brands, and restaurants. It also features a large collection of healthy recipes to help you lose weight and comes with an exercise diary to keep track of the calories you burn, a weight chart and a journal to record your progress.

Compatibility: Works on iPhone, iPad, Android, BlackBerry, and Windows devices.

Price: Free with in-app purchases.

WEIGHT LOSS APP FEATURES
  • Tracks calories consumed and calories burned
  • Diet calendar function makes it easy to track progress and plan ahead
  • Huge nutritional database with popular food items, brands and restaurants

Best for long-term dieters
Happy Scale

How Happy Scale works: Happy Scale monitors how your weight fluctuates over time and uses an algorithm to chart your overall progress. If you’ve ever been discouraged by a weight loss program because you got on the scale and were inexplicably heavier than before you started your diet, this app could help you stay motivated for long-term weight loss. Happy Scale also helps break up your weight loss plan into realistic and achievable goals. You can easily export your data in a single file and import it to other devices.

Compatibility: Works on Apple devices. Automatically syncs with iPhone, iPad and Apple Health.

Price: Free with in-app premium products available for purchase.

WEIGHT LOSS APP FEATURES
  • Set and achieve long-term weight loss goals
  • Syncs between multiple devices and other apps
  • Best for dieters who want to track their progress over time

Best for quick weight loss
Seconds Interval Timer HIIT

How Seconds Interval Timer works: Whether you’re into cycling, running, lifting weights, cardio, stretching, boxing or MMA this interval timer will help you keep track of your work and rest periods during workouts. The Seconds Interval Timer app allows you to specify an overall time or program, high/low-intensity interval and rest time between sets. Especially if you have a lot of excess weight to lose, adding high- and low-intensity interval workouts to your diet plan can help you lose weight quickly. Customize your number of sets, countdown times, set times, low or high interval times, rest time, timer sounds, language and volume, playlists and more.

Compatibility: Requires Android 4.2 and up or Apple iOS 9.3 or later. Compatible with iPhone, iPad, and iPod touch.

Price: Free with in-app purchases

WEIGHT LOSS APP FEATURES
  • Highly customizable
  • Bright colors and large text on a large, clear display
  • Bluetooth heart rate sensor support

Best for adept dieters
My Net Diary

 

How MyNetDiary works: Free membership plans come with food and exercise tracking, diet planning, weight loss charts, daily analyses and access to MyNetDiary’s social community. Premium membership also includes FitBit activity trackers and body scale, personalized diet advice and tips, plus diabetes or pre-diabetes health tracking. MyNetDiary’s Premium experience is ad-free and includes customer support. It’s popular with adept dieters who already understand the basic components of an effective weight loss program.

Compatibility: Works on most Apple and Android devices. Syncs with iOS Health App and Apple Watch app.

Price: 0–$9/month

WEIGHT LOSS APP FEATURES
  • Nutrition database of 926,000 food items
  • Automatically syncs with multiple devices
  • Works offline
TOP PICK Visit website

 

  • Non-restrictive diet plans
  • In-app pedometer and health log
  • Free trial period
RUNNER-UP Visit website

 

  • Set your own daily calorie limits
  • Connects to FitBit and other fitness devices
  • Free
RUNNER-UP Read Reviews

 

  • Works off SmartPoints value system
  • Automatically syncs with FitBit
  • Free

Bottom line: Are weight loss apps worth it?

If you’re struggling to lose weight or keep it off in the long run, a weight loss app could help you. Studies suggest that dieters who weigh themselves daily are more likely to lose weight than those who don’t keep track of their weight at all. Weight loss apps help you track your progress, and sometimes have extra features like games, exclusive content and social support. Many weight loss apps use tracking tools to monitor your calorie intake and exercise habits, so it can also be easier to see where you still have room to improve.

Weight Watchers – Atkins … let the battle begin

Let’s talk about the matriarchs of the Weight Loss,   Weight Watchers, Atkins.!!

These two titans of organized weight loss have been around for well over 50 years between them. Often remembered as the go-to weight loss for our mother’s generation. Or perhaps it was the generation before we need to lose weight!

So let’s look at them and how they evolved and where they fit into days Weight Loss industry.

Weight Watchers were created in 1963 it’s primary role was weight loss planning, recipes, food, and ongoing support. With users buying into a subscription model for access to plans, recipes and support meetings. Thes meetings were the precursor of today’s Noom model of online support in an era before the internet.

The official WW website makes three promises to new dieters who are looking to take on “healthy habits for real life”:

Eat what you love.
Discover total wellness.
Join the community.

As time went on WW developed food delivery along with purchase at store food items. Have a look at the frozen or healthy food isles at your local supermarket. Now it has evolved through to “eating management”, developing tailored options to meet the varying needs of its members, including a specialized food plan for the management of weight-loss plateaus, and a maintenance plan

The core tenant is to change the eating habits by initial simple dieting.  But over time it has evolved into eating management, food delivery, The weekly meetings have also changed from the small circle meetings in the local library to all online with personal coaches and focus groups.

Atkins has always been all about counting. The Atkins Diet was developed by a cardiologist, who recommended patients limit their sugar and carb intake.

…limits carbohydrates (sugar), so the body burns fat, including body fat, for fuel. This approach leaves the body steadily fueled, and weight is lost, even when more calories are being consumed. Steady fueling also means more constant energy levels all day long, and less hunger and cravings! You can actually lose weight while feeling full! 
Dr. Robert Atkins in the 1970s

The diet works primarily on a points basis, where all foods are given point values and a user adheres to a planned point total dependant on the desired result. People like as it allows cheats days and the ability to skip and change by compensating.

It’s always a hoot to see all the Atkins people shopping .. searching for points.

Is there really a difference

 

Weight Watchers Atkins

 

 

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Why we get FAT in our 50s?

Just read this amazing article in my home country paper about why we get fat in our 50’s.  I thought I should share some of the content with you.

Just when you thought that baby boomers had it easy with their cheap university and roster of properties bought for a bag of avocados, It turns out that they’re hitting middle-age with some major changes in body composition.

Not just wrinkles, sagging skin and the full coverage of salt and pepper; becoming a quinquagenarian also means a decrease in muscle mass and an increase in fat. Aging Changes

Scientific Term for it all

Yes, they have a term for it, the state we find ourselves in as we become that quinquagenarian. Age-related muscle loss called Sarcopenia, which translates from Greek as a loss of flesh. This starts early, like in your 20s and 30s. nut it is most acute as we roll into our 50s.

We get that moment when we need a burst of strength and its MIA.

Sadly it is not only the loss of muscle but the accumulation of fat that goes with it, that compounds the change.

From there, there are scientific links to obesity and a specific health condition appropriately known as “sarcopenic-obesity”

Research that supports it, sadly

Associate Professor Debra Waters, Director of Gerontology Research and Director of Ageing Well National Science Challenge at Otago University, is a world expert in the field of age-related muscle loss and weight gain.

She says that as muscle and bone mass declines, body fat “continues to increase and peaks around middle age [55–65], after which time it starts decreasing although visceral fat continues to increase well beyond 70 years of age.

“This is exacerbated by low physical activity, reduced mitochondria [energy producing organelles] and reduced oxidative capacity. The age-related decreases in the components of total energy expenditure [resting metabolic rates, the energy it takes to digest and absorb food and physical activity] contribute largely to the gradual increase in body fat with age.”

Additionally, there are more mitigating factors.  Hormonal changes, inflammatory processes, myocellular mechanisms and changes in physical activity that all become that perfect storm.  This storm impacts changes to hormone status, anorexia [loss of appetite], loss of motivation/ability to be active [due to secondary issues such as arthritis] and chronic inflammation.

inactivity

The single biggest driver of muscle loss is inactivity

The age-old phrase “use it or lose it” rings true here in that you need to regularly challenge your muscles for them to stick around – and effectively hold back the fat.

Use it or Lose It

And it is not just stopping the fat, but also keeping the nerves, muscles active and health that slows the rate of sarcopenia. So it is a win-win, no fat no muscle loss!!!!

 

More Research

“Most individuals with sarcopenic-obesity are sedentary, so that small changes in their muscle mass can markedly alter daily energy expenditure. This, in turn, exacerbates the vicious cycle of increased or stable fat mass and decreasing muscle and bone.”

“The [perhaps surprising] bottom-line is that if we stay active, we preserve our nerve cells and our nerve cells will take better care of our muscles.”
Research on exercise shows it is “irrefutable for delaying and reversing sarcopenia and sarcopenic-obesity”.

 

Conclusion


In addition to exercise, another factor that is thought to counter the effects of age-related muscle loss and weight gain is calorie restriction.  Light bulb dietary planning !!!

The bottom line there is a need to exercise and be active. In the US we have statistically another 25 years once we hit 55 years old, so we need to be able to enjoy this time.

I will be adding more posts re-appropriate exercise plans and ongoing more Dietary help so that we don’t sit there wondering,  Why we get FAT in our 50s.

 

 

I would love to hear your opinion on this as it is hitting home for as a former professional athlete.  Please comment below.

 

Why we are here 

Doctors Best Weight Loss Review

Online there is a slew of online dieting programs that are enticing you. Today we are reviewing one – Doctors Best Weight Loss.

So who is Doctors Best Weight Loss

It is a weight-loss company that focuses on using supplements and nutritional products of a medical grade. Mostly all the products are designed in such a manner that they are helpful to the aid effective and healthy weight loss through nutrition that is not only wholesome but delicious too.
The products are delivered based on your selected 2 or 4-week plan but also there are different brands to suit all needs and tastes.

Pricing is pretty good, but of course, their pricing is based against the alternative …bariatric surgery is very expensive. But even so in comparison to competitors, the pricing levels are very good.

More recently Free Consultations with In House Nutritionists along with Professional Counseling to aid with the psychological side of any good weight loss program.

What do you get?

  • Medical-grade supplements
  • Free diet plan & doctor support
  • Full access to a Certified Nutritionist
  • Free shipping  on all orders of $69+
  • Same-day shipping before 3:00 p.m.
  • Dieting Community for your ongoing support.
  • 100% money-back guarantee on private label brands
  • Best Customer Service

 

Doctor’s Best Weight Loss Products

  • Breakfast
  • Diet Snacks
  • Protein Bars
  • Diet Shakes
  • Meal Plans
  • Diet Soups
  • Vitamins & Supplements
  • Diet Desserts
  • Diet Smoothies

As you can see there is a lot of awesome product and supporting planning/meal prep information that gives a great start to your dieting journey.

Premium Weight Loss Supplements

But what else you get 

Now, this is the differentiator. It’s not one brand fits all but rather you can pick and choose what works for you. Or as part of your onboarding, in consultation with your nutritionist, you will follow prescribed paths.

As seen here the choices are huge and your needs are most definitely catered for!

Choice

My impression

Even though they are trying to differentiate themselves from pre-packaged work of Atkins etc. They have included medical and certified nutritionist input along with a varied and comprehensive product list to cater to all your dieting needs. This along with an attractive entry price point ( no sign-up fee) and ongoing pricing makes this a very attractive dieting alternative

New Year’s Weight Loss

New Year’s weight loss does it go together?

What are all these resolutions we continue to make up and even worse think that these goals we set in that post-New Years revelry are event realistic and achievable?

Why do we set these “Resolutions”

A New Year’s resolution is a decision to do or not do something to accomplish a personal goal or break a habit. It comes at a time when people look back at the past year and make an effort to improve themselves as the new year begins.

Adults often make New Year’s resolutions to lose weight or exercise more. Kids make resolutions to get along better with siblings or to do their homework right away.

Like many traditions, New Year’s resolutions have a long and interesting history.

New Year’s was first celebrated 4,000 years ago in ancient Babylon. Although the Babylonians did not have a written calendar, historians determined that they observed the start of the new year in late March with the arrival of the spring season.

The month of January is named for the Roman god Janus. The ancient Romans imagined Janus as a two-faced god: one facing forward and one facing back. This symbolized his ability to look forward and backward at the same time.

.

One reason is the allure of starting from scratch.

The idea of bettering ourselves is another motivator. “Most of us have a natural bent toward self-improvement,” said John Duffy, Ph.D., a clinical psychologist and author of The Available Parent: Radical Optimism in Raising Teens and Tweens.

Moreover, it may have something to do with “Tradition! Tradition! Tradition,”

Why do they fail

On average Americans, 45% fail these resolutions.

Reasons such as …

  • you are not specific enough,
  • you’re treating a marathon as a sprint
  • Putting the cart before the horse
  • Not believing in your self
  • Too much thinking not enough doing
  • Too much of a hurry
  • No Support

Lots of excuses if you sit down and think about it

What we can you to achieve them.

Ok to be obvious the opposite of all the above.

When you can make a task-specific it becomes easier to focus on, Break into achievable steps that are measurable and accountable for, it is then achievable.

A remember when I trekked up Mera Peak (21,427ft) in Nepal, in the end, it was broken down into 10 steps then a rest, repeat until I succeeded then I got this view

My Mountain Top

New Year’s Weight Loss Resolutions 

Get a plan, research, find what works for you, what gives you support

What was your resolution and was its success. Leave a comment below

Noom Product Review

Time for the long-awaited Noom Product Review.

NOOM’s MISSION STATEMENT

Help people everywhere lead healthier lives through behavior change.

This is at the pointy end of a paradigm shift for the weight loss industry.  For years we all have toiled away working on our diets in secret, watching the scales and inches in our private safety zone.

Then came the Weight Watchers and Atkins with the community of support networks, where like people would meeting regularly in person as a support network for each other. This joining together was the start of understanding the behavioral aspect of any successful weight loss program.

Along comes Noom  

Noom is all about making long-term  behavioral and social changes to achieve weight-loss goals

It does not tell you what to eat where to buy it, or even how to cook. Its core tenant is not to make you dependent on an app or certain food but rather make you learn to make better decisions where ever you are, the office, the store, the restaurant or home with your family

Noom’s Technology Partner is already in your hand.

Why it’s so successful is that we as a society are SOOOO dependent on the phone, by having the Noom app at your fingertips it is more engaging and thus more likely for buy-in and thus success.

We live on our phones and having all their proprietary information available through the phone Noom makes it easy to engage and stay engaged with the product. Thus why we needed to write this Noom Product Review

Noom does not have a narrow focus on how it can help people but rather have the ability to cater to user unique requirements as they state during the set up what their focus is.

Noom is a collection of tools to aid the user to achieve their long term Goal. Yes, it is not a whiz-bang tool giving short term results.   These tools include;

  • Food Logging
  • Exercise Logging
  • Weight Logging
  • Expert Coach Check-Ins for Goal Setting
  • Group Chat with a Group Coach Moderator
  • Searchable Recipes
  • A new way to categorize food
  • A behavior change education program

Food color system on Noom

The Noom Diet uses a green, yellow, red system, like a traffic light, to help you easily categorize food. All foods are allowed under Noom’s system, and no foods at all are off-limits. Even that glass of wine at the end of the day, if it fits in your budget.

There is the key –  your Calorie Budget

Having the color-coded food system is validation to treat my body right again. “I’m worthy of healthy foods.” And that took a while to realize. When you battle with your weight, you can even use fruits and veggies to beat yourself up. Deep, right?

Chatting is easy.

Chats with are easy to the Noom Goal Specialist  but also Noom Coaches include but are not limited to registered dietitians, Exercise Physiologists, Social Workers, Certified Personal Trainers.

“There was never any sense of judgment or right or wrong. The goal coaches (and group coaches…and group mates for that matter) are all supportive, empathetic and kind. I say, coaches, because they are real people and twice during my program my main goal coach had the day off and another goal coach would cover for her. I was never without support.”

Chat is an easy way to self support your self with affirmation with your One on One specialist. But also Noom allows for moderated group discussions where you can collectively share experiences and concerns

Noom is not aiming to be a life long pattern but rather a tool to help you change habits and find new healthier habits. Its pricing lasts for a set number of weeks, or until you want to stop.

Overall Noom is aimed at people who at phone co-dependent who embrace the social network that is no embedded in society. Research has found that Noom assists in the long term weight loss and changing your behavior is more like to retain that weight loss over time.

Noom Product Review

We hope that this Noom Product Review has been helpful and is the start of many product reviews.

Why we are here 

Holiday Diet Plan Hmm!

Yes its that time of the year Diet plan Hell

It’s easy to get caught up in the holiday season. Especially when you are trying to keep the cold winter away. But the feasts and parties that make up this holiday, can tax the arteries and strain the waistline.  Think Holiday Diet Plan.

By eating just 200 extra calories a day — a piece of pecan pie and a tumbler of eggnog here, a couple of latkes and some butter cookies there — you could pack on two to three pounds over this five- to six-week period. That doesn’t sound like much, except few people shed that extra weight in the following months and years.

Holiday Diet Plan!

Good News. You don’t need to deprive yourself or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making “go on a diet” or restart yet another diet as one of your New Year’s resolutions.

Suggestions to Help

1. Budget your calories wisely. Don’t eat everything at feasts and parties. Spend your calories judiciously on the foods you love.

Holiday Diet Plan - Have a plan

2. Take a break before taking seconds. It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water.  Remember you have seen food before. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.

Holiday Diet Plan - Take a break

3. Step away from the food!!!!. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. Think about popping a mint or a stick of gum so you won’t keep reaching for the chips.

Holiday Diet Plan - Step away from the nibbles

4. Don’t go out with an empty tank. Pregame Game !!!!  Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.

5. Drink to your health = WATER LOL. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.

Holiday Diet Plan - drink water

6. Mix that Alcohol up with food to start  – avoid an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.

Holiday Diet Plan - Alcohol hmmm

7. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert. Plus going for walk gets you out of doing the dishes

Holiday Diet Plan - Dancing Shoes

8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.

Add Vggies

9. Be buffet savvy – Circle. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.

Holiday Diet Plan - Buffet Table Nightmare

10. Don’t shop hungry. Eat before you go shopping so the scent of Cinnabon’s or caramel corn doesn’t tempt you to gobble treats you don’t need.

Holiday Diet Plan - Shopping Hungry

11. Cook from (and for) the heart. To show family and friends that you care about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.

Always with love

12. Pay attention to what matters. Although food is an integral part of the holidays, the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

Family is always first

Weight Loss Motivation help you!

Ways to Motivate Yourself to Lose Weight

Starting and sticking to a healthy weight loss plan can sometimes seem impossible. The dreaded Weight Loss motivation rares its head. We all know how long the post-holiday weight loss programs last…..

Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.

This article was originally in Healthline.com, discusses 16 ways to motivate yourself to lose weight.

http://www.healthline.com

1. Why Do You Want to Lose Weight

Define all the reasons you want to lose weight and write them down. The physical act of writing it down will help you stay committed and motivated to reach your weight loss goals.

Re-read through them daily and use them as a strong reminder when tempted to stray from your weight loss plans.

We all have our motivations or reasons that could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.

Often it starts because their doctor strongly suggested it, but research shows that people are more successful if their weight loss motivation comes from within.

SUMMARY:  Clearly define your weight loss goals and write them down. Make sure your motivation is driven from within for long-term success.

 

2. We all Need Realistic Expectations

Many diets and diet products claim quick and easy weight loss. Remember there is NO magic pill. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week

Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.

Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term.

A study found that people who expected to lose the most weight were the most likely to drop out of the program.

The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it’s 13–25 pounds (6–11 kg).

Losing 5–10% of your body weight can :

  • Improve blood sugar control
  • Reduce the risk of heart disease
  • Lower cholesterol levels
  • Reduce joint pain
  • Reduce the risk of certain cancers

SUMMARY: Set realistic weight loss goals to boost feelings of achievement and prevent burn out. Just a little weight loss of 5–10% can have a major impact on your health.

 

3. Focus on Process Goals

Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end. They all forget about the journey and the emotional and physical roller coaster they will follow.

Weight Loss Roller Coaster

Typically, an outcome goal will be your final target weight.

However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed.

Instead, you should set process goals, or what actions you’re going to take to reach your desired outcome. An example of a process goal is exercising four times a week. Learn to embrace and enjoy the journey as that memory will have a much longer effect on you as a person.

A study in 126 overweight people participating in a weight loss program found those who processed focused were more likely to lose weight and less likely to deviate from their diets, compared to those who focused on weight loss outcomes alone.

Consider setting SMART goals to set strong goals. SMART stands for :

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-based

Some examples of SMART goals include:

  • I will walk briskly for 30 minutes five days next week.
  • I will eat four servings of vegetables every day this week.
  • I will only drink one soda this week.

SUMMARY: Setting SMART process goals will help you stay motivated while focusing only on outcome goals can lead to disappointment and decrease your motivation. Embrace the journey.

 

4. Pick a Plan That Fits Your Lifestyle

Lifestyle

Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.

While there are hundreds of different diets, most are based on cutting calories.

Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, is a predictor of future weight gain.

Therefore, avoid strict diets that eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight.

Instead, consider creating your custom plan. The following dietary habits have been proven to help you lose weight.

  • Decreasing calorie intake
  • Reducing portion sizes
  • Reducing the frequency of snacks
  • Reducing fried food and desserts
  • Including fruits and vegetables

SUMMARY: Pick an eating plan that you can stick to long term and avoid extreme or quick-fix diets.

 

5. Keep a Weight Loss Journal

Self-monitoring is crucial to weight loss motivation and success.

Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss.

However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the piece of candy you ate off your coworker’s desk.

You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

You can keep food journals on pen and paper or use a website or app. They have all been proven effective.

SUMMARY: Keeping a food journal can help you measure progress, identify triggers and hold yourself accountable. You can use a website or app as a tool for tracking as well.

 

6. Celebrate Your Successes

Losing weight is hard, so celebrate all your successes to keep yourself motivated.

Give yourself some credit when you accomplish a goal. Social media or weight loss sites with community pages are great places to share your successes and get support. When you feel pride in yourself, you will increase your motivation.

Moreover, remember to celebrate behavior changes and not just reaching a certain number on the scale.

For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends.

Additionally, you can further improve your motivation by rewarding yourself.

However, it’s important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.

The following are some good examples of rewards:

  • Getting a manicure
  • Going to a movie
  • Buying a new running top
  • Taking a cooking class

SUMMARY:

Celebrate all your successes throughout your weight loss journey. Consider rewarding yourself to further boost your motivation.

 

7. Find Social Support

People need regular support and positive feedback to stay motivated.

Tell your close family and friends about your weight loss goals so they can help support you on your journey.

Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process.

Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends.

Furthermore, consider joining a support group. Both in-person and online support groups have been proven to be beneficial.

SUMMARY:  Having strong social support will help hold you accountable and keep you motivated to lose weight. Consider joining a support group to help boost your motivation along the way.

 

8. Make a Commitment– Weight Loss Motivation

Research shows that those who make a public commitment are more likely to follow through with their goals.

Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.

Moreover, consider investing in a gym membership, package of exercise classes or paying for a 5K in advance. You are more likely to follow through if you have already invested.

SUMMARY: Making a public commitment to lose weight will help you stay motivated and hold you accountable.

 

9. Think and Talk Positively

People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.

Also, people who use “change talk” are more likely to follow through with plans.

Change talk is making statements about commitment to behavioral changes, the reasons behind them and the steps you will take or are taking to reach your goals.

Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.

On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal. This is called mentally indulging.

Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.

A study in 134 students had them mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods.

As seen in this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into thinking you have already succeeded and caused you to never take any action to reach your goals.

SUMMARY: Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to reach them.

 

10. Plan for Challenges and Setbacks –Weight Loss Motivation

Everyday stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way.

There will always be holidays, birthdays or parties to attend. And there will always be stressors at work or with family.

It’s important to start problem-solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation.

Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you.

Studies have shown that people who are better at handling stress and have better-coping strategies will lose more weight and keep it off longer.

Consider using some of these methods to cope with stress:

  • Exercise
  • Practice breathing
  • Take a bath
  • Go outside and get some fresh air
  • Call a friend
  • Ask for help

Remember to also plan for holidays, social events and eating. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions.

SUMMARY:  It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope.

 

11. Don’t Aim for Perfection and Forgive Yourself

You do not have to be perfect to lose weight.

If you have an “all or nothing” approach, you’re less likely to achieve your goals.

When you are too restrictive, you may find yourself saying “I had a hamburger and fries for lunch, so I might as well have pizza for dinner.” Instead, try to say, “I had a big lunch, so I should aim for a healthier dinner”.

And avoid beating yourself up when you make a mistake. Self-defeating thoughts will just hinder your weight loss motivation.

Instead, forgive yourself. Remember that one mistake is not going to ruin your progress.

SUMMARY:  When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.

 

12. Learn to Love and Appreciate Your Body

Research has repeatedly found that people who dislike their bodies are less likely to lose weight.

Taking steps to improve your body image can help you lose more weight and maintain your weight loss.

Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals.

The following activities can help boost your body image:

  • Exercise
  • Appreciate what your body can do
  • Do something for yourself, such as getting a massage or manicure
  • Surround yourself with positive people
  • Stop comparing yourself to others, especially models
  • Wear the clothes you like and that fit you well
  • Look in the mirror and say the things you like about yourself out loud

SUMMARY:  Boosting your body image can help you stay motivated to lose weight. Try the activities mentioned above to improve your body image.

 

13. Find an Exercise You Enjoy

Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being (

The best kind is an exercise you enjoy and can stick to.

There are many different types and ways to exercise, and it’s important to explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.

Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.

SUMMARY: Exercise not only helps you burn calories, but it also makes you feel better. Find an exercise you enjoy, so it can easily become part of your routine.

 

14. Find a Role Model

Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.

Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.

Having a relatable and positive role model may help keep you motivated.

Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.

SUMMARY: Finding a role model will help keep your weight loss motivation. It is important to find a role model that you can relate to.

 

15. Get a Dog

  • Dogs can be the perfect weight loss of companions. Studies show that owning a dog can help you lose weight.

First, dogs can increase your physical activity.

A Canadian study in dog owners found that people who had dogs walked an average of 300 minutes per week, while people who did not have dogs only walked an average of 168 minutes per week.

Second, dogs are great social support. Unlike your human work out buddy, dogs are almost always excited to get some physical activity.

As a bonus, pet ownership is proven to improve overall health and well-being. It has been linked to lower cholesterol, lower blood pressure and reduced feelings of loneliness and depression.

SUMMARY: Dog’s ownership can help you lose weight by increasing your physical activity and providing great social support along the way.

 

16. Get Professional Help When Needed

Don’t hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and abilities will lose more weight.

This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly.

Many people also enjoy the accountability that seeing a professional provides them.

If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals.

SUMMARY: Professionals such as dietitians, exercise physiologists, and psychologists can help boost your motivation and knowledge to help you reach your weight loss goals.

 

The Bottom Line – Weight Loss Motivation

Being motivated to lose weight is important for long-term weight loss success.

People find different factors motivating, so it’s important to find out what helps motivate you, specifically.

Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. And don’t be afraid to ask for help when needed.

With the proper tools and support, you can find and stay motivated to reach your weight loss goals.

Keto Diet Supplements – Buyer Be Aware

Keto Supplements Buyer Be Aware

Like many ‘Miracles’ you find on the internet, there are several things you need to be watching for when you shop for Keto diet supplements, and we’ve collected a shortlist of the top things to be aware and yes its a little technical. Grab a lab coat and read on to learn more !!!

We have listed some of the key product considerations

BHB (Beta-hydroxybutyrate)

BHB is short for beta-hydroxybutyrate, a ketone that can be produced outside the body and used in supplemental form. The idea is that by introducing ketones into the body before ketosis begins, the body can not only get used to burning them for energy, but it can also help increase overall energy levels for those who are feeling sluggish and tired because the lack of carbs or the limited calories in their diet; not only that but endogamous (externally-derived) BHB has also been linked to decreased stress levels during exertion in some testing on lab rats.

 

 

MCT Oil

MCT stands for medium-chain triglycerides, a type of fat that’s generally man-made as opposed to fats naturally occurring in sources like milk and animal products. MCT oil is associated by some with fat loss, as the body burns these types of fats differently than others. It can increase athletic performance time when combined with carbohydrates11. Click here to see 2019’s List of top rated keto supplement pill brands available on the market.

Keto Salts

Keto salts are related to BHB in a way, containing elements like magnesium, sodium, and potassium. All of which are supposed to create a better environment for ketosis to eventually happen.

 

BioPerine

This ingredient sounds fancy, but it’s just a form of the natural chemical piperine, found in the black pepper fruit. In lab tests it’s been found to increase the bioavailability of nutritional compounds in supplements, making them more effective than ever.

All-Natural Formula

How about you’re looking for natural supplements, be consistent – only go for supplements that are 100% natural. This will ensure that the ingredients are going to be easy on your body and work together with it so that you will get the best results you can.

Money-Back Guarantee

If you buy something that doesn’t work, you should get your money back, right? Not all companies agree, which is why you need to be careful: only buy from companies that promise to give you a refund in full if the product doesn’t work. That means not only do they respect you, the customer, but they respect their product as well.

 

Good luck wading through all the Keto diet supplements available online.