6 Ways To Motivate YourSelf For Weight Loss

Welcome To My Website Today I Will Tell You About 6 Ways To Motivate YourSelf For Weight Loss.

Starting and sticking to a healthy weight loss plan or diet can sometimes seem impossible.

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.
.Here are 6 Ways To Motivate YourSelf For Weight Loss

1-Why You Need To Lose Weight

Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.

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

Your reasons 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.

Many people start losing weight because their doctor suggested it, but research shows that people are more successful if their weight loss motivation comes from within.

2-Focus On Your Goals

Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end.

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.

A study in 126 overweight women participating in a weight loss program found those who were process 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.
3-Pick  A Right Plan For Yourself
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, has been found to be a predictor of future weight gain.
Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an "all or nothing" mindset are less likely to lose weight .
Instead, consider creating your own custom plan. The following dietary habits have been proven to help you lose weight:
  • Decreasing calorie intake
  • Reducing portion sizes
  • Reducing frequency of snacks
  • Reducing fried food and desserts
  • Including fruits and vegetables
4-Celebrate Your Success
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:
  • Go To Shopping
  • Going to a movie
  • Buying a new Pair of running shoes
  • Taking a Cheat Meal
5-Learn Something New 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 (18).
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 clothes you like and that fit you well
  • Look in the mirror and say the things you like about yourself out loud
6-Find An Workout 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 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 
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5 Reasons Why Sugar Is Bad For You

Welcome To My Fitness Blog Today I Will Tell You 5 Reasons Why Sugar Is Bad For You

Added sugar is the single worst ingredient in the modern diet.It can have harmful effects on metabolism and contribute to all sorts of diseases.

Here are 5 reason Why Sugar Is Bad For You

1-Added Sugar Will Destroy Your Teeths
You've probably heard this a million times before... but it's worth repeating.

Added sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with NO essential nutrients.For this reason, they are called "empty" calories.

There are no proteins, essential fats, vitamins or minerals in sugar... just pure energy.

When people eat up to 10-20% of calories as sugar (or more), this can become a major problem and contribute to nutrient deficiencies.

Sugar is also very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth.

2-Sugar In High In Fructose
In order to understand what is so bad about sugar, then you need to understand what it is made of.
Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars... glucose and fructose.

  • Glucose is found in every living cell on the planet. If we don't get it from the diet, our bodies produce it.
  • Fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it.

The thing with fructose is that it can only be metabolized by the liver in any significant amounts.

This is not a problem if we eat a little bit (such as from fruit) or we just finished an exercise session. In this case, the fructose will be turned into glycogen and stored in the liver until we need it.

However, if the liver is full of glycogen (much more common), eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat.

When repeatedly eating large amounts of sugar, this process can lead to fatty liver and all sorts of serious problems (5).
Keep in mind that all of this does NOT apply to fruit. It is almost impossible to overeat fructose by eating fruit.
There is also massive individual variability here. People who are healthy and active can tolerate more sugar than people who are inactive and eat a Western, high-carb, high-calorie diet.
3-Sugar can cause insulin resistance
Insulin is a very important hormone in the body.
It allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat.
Having too much glucose in the blood is very harmful and one of the reasons for complications of diabetes, like blindness.
One feature of the metabolic dysfunction that is caused by the Western diet, is that insulin stops working as it should. The cells become "resistant" to it.
This is also known as insulin resistance, which is believed to be a leading driver of many diseases... including metabolic syndrome, obesity, cardiovascular disease and especially type II diabetes.
Many studies show that sugar consumption is associated with insulin resistance, especially when it is consumed in large amounts.
4-Sugar Can give You Cancer
Cancer is one of the leading causes of death worldwide and is characterized by uncontrolled growth and multiplication of cells.
Insulin is one of the key hormones in regulating this sort of growth.
For this reason, many scientists believe that having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer.
In addition, the metabolic problems associated with sugar consumption are a known driver of inflammation, another potential cause of cancer.
Multiple studies show that people who eat a lot of sugar are at a much higher risk of getting cancer.
5-Sugar is a contributor to obesity
The way sugar affects hormones and the brain is a recipe for fat gain disaster.
It leads to decreased satiety... and can get people addicted so that they lose control over their consumption.
Not surprisingly, people who consume the most sugar are by far the most likely to become overweight or obese. This applies to all age groups.
Many studies have examined the link between sugar consumption and obesity and found a strong statistical association.
The link is especially strong in children, where each daily serving of sugar-sweetened beverages is associated with a whopping 60% increased risk of obesity.
One of the most important things you can do if you need to lose weight is to significantly cut back on sugar consumption
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5 Ways To Boost Your Testosterone Level Naturally

Welcome To My Fitness Blog Today I Will Tell You About 5 Ways To Boost Your Testosterone Level Naturally

Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in men’s testicles and women’s ovaries.
The adrenal glands also produce small amounts.
Testosterone is a gland which will also very helpful in your weight loss or weight gain in my today article i will tell you 5 Ways To Boost Your Testosterone Level Naturally
1-Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time.
New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels.
Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.
High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.
Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.
2-Get Protein,Carbs And Fat
What you eat has a major impact on testosterone as well as other hormone levels.
Therefore, you must pay attention to your long-term calorie intake and diet strategy.
Constant dieting or overeating may disrupt your testosterone levels.
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.
Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training.
However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health.
A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.
3-Get Some Vitamin D
Vitamin D is quickly becoming one of the world’s most popular vitamins.
Research has shown that it has various health benefits, and may also work as a natural testosterone booster.
Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels.
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.
In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling.
To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
4-Take Vitamins And Minerals Supplements
Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial.
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.
Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed.
Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.
5-Give Rest Or Take Sleep
Getting good sleep is just as important for your health as diet and exercise.
It may also have major effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels.
One long-term study observed that those who slept only four hours per night had borderline deficient levels.
Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average.
Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.

How To Lose Chest Fat-(Men)

Welcome To My Fitness Blog Today I Will Tell You About How To Lose Chest Fat-(Men)

In Today world Men's are facing problem that is chest fat and they are trying different exercises to lose or get rid of this chest fat(boobs).so in this article i will share causes and treatment How To Lose Chest Fat-(Men)

Causes Man Boobs?

There’s 3 main reasons why a man’s chest looks more like women’s breasts rather than the manly, flat, lean, muscular pecs most men wish they had…
  1. High Body Fat Percentage:
    When the human body gains fat, it stores that fat in a way that is predetermined by your genetics. For certain men, some of their excess body fat is stored as chest fat (blame your parents for that). Not to mention, no matter what kind of genetics a guy has, if you start gaining a lot of fat, your body just starts running out of places to put it and at some point some of it just has to end up on your chest. Just another reason to avoid getting fat in the first place, guys.
  2. Gynecomastia:
    This is actually the medical term for “man boobs,” and it’s VERY different than just having some chest fat. Gynecomastia is actually caused by breast tissue, not fatty tissue, as a result of your hormone levels (testosterone and estrogen) being a little out of whack. This is why gynecomastia most often shows up during puberty or older age, which is why guys typically develop their man boobs during their teens or when they are over the age of 50. Gynecomastia is also a common side effect of using steroids (because it screws with hormone levels) and certain diseases and medications. This condition is said to affect over 30% of men, and can be mild (“puffy nipples”) or extreme (full on female-like breasts).
  3. Both:
    Yup, sometimes a guy has some degree of gynecomastia (breast tissue) AND a higher body fat percentage (chest fat) that both combine to make this happen.

    So guys, now you know what causes this embarrassing problem. Now you need to know how to lose chest fat and finally get rid of your man boobs once and for all.
    How To Get Rid Of This Man Boobs?
    The true solution depends on the true cause of your man boobs. So, depending on what your cause is, here are the solutions…

    If You Have Gynecomastia (Breast Tissue)…

    The only real option and solution is surgery. No amount of a proper diet or exercise will get rid of breast tissue… only male breast reduction surgery can make that happen. This has actually become an extremely popular type of surgery among men these days, and the results are pretty impressive. I’m not sure if insurance covers it, so it could cost you a few thousand dollars if it doesn’t.
    But if you truly have gynecomastia (and not just chest fat… more on that in a second), and it annoys you to the point where you just can’t stand having your man boobs any longer, then it’s definitely something to consider.

    If You Have A High Body Fat Percentage (Chest Fat)…

    You can’t get rid of gynecomastia with proper diet and exercise, but you most definitely can get rid of chest fat this way.
    So if your man boobs are caused by just having too much body fat (and therefore too much fat on your chest), then the solution is simply a matter of just losing fat. Yup, just like anyone else who wants to lose any amount of fat from any part of their body.
    Since the human body can only lose fat from itself as a whole in an order that is (again) predetermined by your genetics, you just need to start eating right and working out correctly to cause fat loss to happen. At some point, the fat you are losing will come off from the spot you want it to the most… your chest.
    And that’s how to lose chest fat when your problem is strictly a matter of having too much body fat in general. Of course, you probably have a tiny follow-up question…

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How To Lose Weight By Using Fish Oil

How To Lose Weight By Using Fish Oil
Welcome To My Fitness Blog Today I Will Tell You About How To Lose Weight By Using Fish Oil

One of the biggest misconceptions in fitness industry that “fat makes you fat”. While dietary fats are more energy dense than their macro-nutrient counterparts, not all fats are created equal. In fact, fish oil can actually help you lose body fat and increase lean body mass.Fish oil is usually one of the first supplements I will recommend for most of my body composition clients.

Scientific research has found that fish oil can help improve body composition through a variety of mechanisms. Several studies have found that omega-3 fatty acids improve insulin sensitivity. Poor insulin sensitivity makes it very difficult, if not impossible, to lose body fat. Another benefit of taking fish oil is reduced inflammation which can help with fat loss as well. In addition to fat loss, the anti-inflammatory effect can also reduce acute muscle soreness from exercise, allowing you to recover from your training sessions and make the most of your time at the gym.
Other research has found that fish oil plays a role in suppressing the lipogenic genes that are responsible for fat gain. There is also evidence that suggests fatty acid oxidation is increased as a result of fish oil supplementation. In other words, fish oil can simultaneously suppress fat gain and increase fat burning. Lean body mass is increased as well through fish oil supplementation. Another study found that eight weeks of supplementation in healthy young and middle-aged adults resulted in increased protein synthesis and muscle gain.
A 2010 study tested the effects of fish oil supplementation in healthy men and women. Test subjects were administered either four grams of fish oil or an equivalent amount of safflower oil (an omega-6 fat) for six weeks. Researchers found that fish oil supplementation resulted in reduced body fat, increased muscle mass, and a decrease of cortisol.
How Much Should I Take?
In the research I have cited for this article, the effective dose of omega-3 is around 4 to 6 grams a day. Ideally this is split up into 2 or 3 doses throughout the day with meals. For example, you can take 1-2 capsules with breakfast, lunch, and dinner.
Do You Recommend Any Brands Of Fish Oil? 
I personally take PurePharma O3. Their product is one of the best I’ve found in terms of quality and purity. It comes in capsule form which makes it convenient to take and there’s no fishy smell or aftertaste. PurePharma is available at both Invictus locations as well as online retailers like Amazon.
Remember that taking fish oil alone won’t give you a six-pack. While supplementation can help you get better results, you still need to eat clean and regularly exercise to achieve your body composition goals.
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5 Reason That You Should Drink Lemon And Honey Water Daily!

Welcome To My Fitness Blog Today I Will Tell You About 5 Reason That You Should Drink Lemon And Honey Water Daily!

I know you have heard that a lemon and honey drink in the morning works magically in weight loss. Both honey and lemon contain powerful therapeutic properties that when combined, make an excellent health tonic for you.
The drink is really simple to make, and it doesn’t take much effort to drink it in one go. In fact, most people start looking forward to this energy drink within a few days of starting on it. Give it a try, and you just might turn into an advocate.
Today I Will Share 5 Reason That You Should Drink Lemon And Honey Water Daily and how it is helpful for you health.
1-It's A Low Calorie Drink
Nearly everybody needs a morning drink to get going. It is coffee for some; it may be tea or orange juice for others. After long hours of starving during the night, our body, the brain, in particular, requires a boost of energy to get going.
Caffeine is a stimulant acting on the pleasure centers of the brain, temporarily giving the brain a high. This is usually followed by a mid-morning low, as many habitual coffee drinkers admit. Coffee increases acidity and causes digestive disturbances. It increases the heart rate and elevates blood pressure and blood glucose levels.
Tea also contains caffeine, albeit in smaller amounts. Theophylline, Theobromine and L-theanine are three other psychoactive stimulants in tea. Caffeine and these other substances do have some beneficial effects such as improving focus and concentration. Also, both these beverages contain antioxidants that protect our body from free radical damage. However, drinking coffee and tea first thing in the morning can do more damage than good.
Fruit juices, especially orange juice, may offer many health benefits, but only if they are freshly squeezed and consumed with the pulp. But they have too much sugar, even when unsweetened. That’s why fruit juices are now considered not as healthy as they were once thought to be. Let’s not even talk about soda that contains high amounts of caffeine and a lot of sugar, as much as 7-10 teaspoons per 200ml.
Lemon and honey water is an easy to prepare drink that provides just the right amount of calories from the natural sugars in the honey, along with a host of enzymes, amino acids, vitamins, and minerals. They are in relatively small amounts, but they really count on an empty stomach.
The drink has no more than 20-25 calories, most of it coming from the honey, (1 tsp=7 gms sugar) and just 1 calorie from the lemon juice. It is neither too sour not too sweet. It just gives a pleasant twist to plain warm water that most of us would find even more difficult to gulp down.
2-It Detoxify Your Body
Numerous toxic substances enter our body through food contaminated with chemical pesticides and fertilizers. Environmental pollutants also get absorbed through our skin and respiratory tract. They accumulate in tissues, especially in the liver and kidneys, and interfere with their proper functioning.
Citrus fruit juices are popular in detoxifying liquid diets. Lemon water mixed with honey is a gentle, yet powerful detoxification agent. It is a liver tonic, improving its function of neutralizing toxins. Its diuretic effect helps in flushing out the toxins through urine.
3-It Melt Away Your Body Fat
Weight loss effects of lemon and honey water have been exploited by many with good results. Lemon juice increases body secretions, improving blood and lymph movement. This, as well as the diuretic effect, eliminates toxins accumulated in the body. In case you didn’t know it already, accumulation of toxins is one of the major reasons for obesity. Our body takes these substances out of circulation by trapping them in fat tissue.
Warm lemon-honey drink increases metabolism too. Drinking a glass on an empty stomach gets you in the fat-burning mode right from the beginning.  
4-It Boost-Up Your Immunity
The immunomodulating effect of lemon-honey drink can protect you from seasonal infections as well as allergies. You will find a marked reduction in colds and flu if you keep taking this drink every day.

You probably know that honey treatment is often advised when people have severe allergies to pollen and other environmental pollutions. Honey usually contains these substances in minute amounts, so ingesting them with the drink helps desensitize the body.
5-Best Remedy For Cough And Cold
Lemon and honey lozenges and ready made drinks are often recommended for coughs, but they are no match for freshly prepared honey-lemon water. Honey has always been used in Ayurveda to treat all problems related to excessive phlegm in the body. It has the property of reducing mucus production and drying up the respiratory tract.
Lemon helps in thinning mucus, making it easier to cough up. Working together, these two ingredients can effectively reduce the congestion in the airways and bring relief.
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