Goal Setting - Lose At Least 100 lbs. With This Strategic Plan

There’s probably a reason you’re looking for proven strategies to lose 100 lbs. or more. Your doctor may have told you to implement healthy habits to lose at least 100 lbs.

Maybe you’d like to appear more professional for your job or career and that will require you to successfully, effectively and sustainably lose over 100 lbs. Or it’s very well possible that you're simply looking for sustainable 100 plus pounds weightloss methods. 

Before I get into the details, I want to make this point very clear: you can lose over 100 pounds without weightloss surgery. I will say it again: You can lose 100 + lbs. without surgery. Read that again and understand that it is possible. Simply follow these methods for sustainable weight loss of over 100 pounds and you'll likely achieve your goal. 

This in-depth post includes affiliate links to products and books which, if you make a purchase using them, I may receive a monetary commission. I'll let you know which are the affiliate links as you read. 

Goal Setting for Successful Weight Loss 

Setting successful goals for significant weight loss is essential for long-term success. That statement may seem like common sense as most people understand how critical it is to establish an effective set of goals to lose a noticeable amount of weight.

One of the problems with this piece of common knowledge is that a lot of people don’t set weight loss goals in a manner that results in long-term, sustainable weight loss of 100 lbs. or more. 

Weightloss Scale Accuracy 

In order to reliably and consistently track your accurate bodyweight as part of your safe and effective weight loss for 100 lbs. or more, your scale must be accurate. This point is very important and non-negotiable.

It can be extremely frustrating and discouraging to see your bodyweight fluctuate so wildly that it seems as though you gain and lose weight randomly when in actuality you could be losing bodyfat and not realize it. 

Your accurate bodyweight scale does not have to be an expensive, high-end device. A simple bathroom scale designed for people who are significantly overweight is all that is needed. It is sometimes difficult to find a quality scale for people who weigh 500 lbs. or more.

My Personal Weightloss Scale Recommendation  

As a Fitness Coach, Certified Personal Trainer and Weight Management Specialist, I am considered an authority in the field of weightloss.  As such, I am confident in my recommendation and endorsement of a quality, durable weight loss scale for significantly overweight people. 

The ZOETOUCH Digital Scale (affiliate link) is designed for heavy people with a wide platform and a capacity of 560 lbs. It has an easy to read LED display and comes with batteries. The simplicity in its design makes it a great option at a reasonable, affordable price. 

The scale is not fancy, has no unnecessary features and it will allow you to accurately keep track of your bodyweight over the long term. 

Once you have your quality weight loss scale that is designed for people who are very overweight, you’ll be able to confidently track your progress as you meet your established goals.

Short-Term Goals 

Short term goals for sustainable weight loss are important to keep you on track as you embark on your long-term journey to achieving a lower bodyweight.

As part of your gradual weight loss plan to lose 100 + lbs., your short-term weight loss goals should be on the timeline of two weeks at a time.

Sometimes it’s recommended that you keep track of how much you weigh on a weekly basis, and that’s fine if you’d like to watch the scale go down on the short term. But as you document your weight as you lose the pounds, you may notice fluctuations due to body water loss and retention.

It is important to remember that when you set your plan and put into place your proven strategies to lose 100 lbs. or more, the tendency to have large fluctuations of water weight can cause the numbers you see on the scale to wildly go up and down day to day. By keeping track of your body weight in two week increments, you will likely see a gradual decrease in your body weight. 

If you are extremely overweight or obese and you implement your healthy habits for losing 100 + lbs., you may see a very dramatic loss of bodyweight in the first few weeks of your weight loss journey.

It is not uncommon for heavyset people to lose 5 – 10 lbs. of body weight per week in the first few weeks. Keep in mind that when you put into place your gradual weight loss plan to lose over 100 lbs., you’ll lose bodyfat along the way. However, that extreme weight loss over the first few weeks will likely be mostly water weight and that rate of loss will be reduced and will stabilize. 

That being said, your short term, significant weight loss goal should be established and tracked in two week increments. 

Medium-Term Goals 

Your medium-term goals for losing a large part of your total body weight should be in about 12 week increments. I’ll explain later that a part of your proven strategies to lose 100 pounds or more  includes the process of periodization.

What that means is that you’ll use the healthy habits for losing 100+ pounds and experience sustainable weight loss in periods of 12 weeks at a time. 

One of the proven strategies to lose 100 pounds or more is to set your medium term goals with an end date of 12 weeks. This period of time is sufficient to see a gradual reduction in your total bodyweight. 

Long-Term Goals 

In your long-term weight loss plan to lose over 100 lbs., it is essential to establish long-term goals. For the sake of this sustainable 100+ lb. weight loss method, a long-term goal of 1 year is an easy end point. To enjoy significant, sustainable weight loss, it may take several years to reach your end goal.

In may be counterintuitive, but setting your sites on a distant goal of losing over 100 lbs. or more of bodyfat may be discouraging and it’s easy to go off course if you don’t track your progress over shorter periods of time. 

So, it’s a good idea to set your long-term weightloss goal of over 100 pounds at 52 weeks. But remember, this gradual weightloss plan to lose a significant amount of bodyweight may take longer than a year. And that is ok. Maybe it will take you two years or even three or four years to get to your desired bodyweight after losing over 100 lbs. 

See the Results Along the Way 

When putting an effective plan to lose more than 100 lbs in place, some people get so caught up in the end goal that they don’t enjoy and appreciate the progress that is made along the way. Sustainable weightloss of 100 + pounds takes time. You will not just wake up one day and be over 100 lbs. lighter. 

However, as you gradually lose bodyfat, you’ll see and feel positive changes with your body. For example, every month your clothes may become loser and your face and neck appear thinner. It’s likely that people will notice and start to give compliments that will further motivate you to stick to your proven strategies to lose 100 lbs. or more. 

As you experience these results along the way, every week and month, enjoy and appreciate what you’ve accomplished. You’ll feel motivated and confident as you: 

·         See the numbers on the scale consistently go down

·         Watch your clothes become looser

·         Feel more energized and light on your feet

·         Impress your doctor with your improved health markers

·         Regularly get compliments on your weight loss as people notice

Perhaps the only downside of your plan for long-term weight loss for 100 lbs. or more is that you’ll need a new wardrobe! 

Set Your S.M.A.R.T. Goals  

Safe and effective weight loss goals for losing over 100 lbs. should adhere to the components of a simple acronym: S.M.A.R.T

The goals of your gradual weight loss plan for 100 lbs. should be: 

Specific 

Your short-term, medium-term and long-term goals need to be specific, not general or arbitrary. Instead of saying, “I want to lose a lot of weight” or “I plan on losing over 100 lbs.”, establish specific bodyweight goals for every period of your long-term weight loss of 100 pounds or more. 

If you exceed your weight loss goal and lose more weight than you planned on, that’s ok. Just stick to your program and adjust your goals accordingly. 

A very good goal is to lose 2% of your bodyweight every 2 weeks. That means if you weigh: 

• 300 lbs. you’ll lose 6 lbs.
• 350 lbs. you’ll lose 7 lbs.
• 400 lbs. you’ll lose 8 lbs.
• 450 lbs. you’ll lose 9 lbs. 

As you achieve your lower bodyweight along the way, you’ll need to adjust your calculations after you achieve your medium-term goal of 12 weeks. 

Measurable 

As stated above, when you set realistic weight loss goals of 100+ lbs, you need to have a metric by which to measure the weight loss. As part of these proven strategies to lose 100 lbs. or more, you’ll measure your progress in pounds. 

Attainable 

In should go without saying that your goals should be attainable. Don’t make the mistake of setting extreme goals that are very difficult or impossible to achieve. In this case, if you happen to achieve significant weight loss in a short period of time, it will likely be unsustainable. 

In reality, you should implement a gradual weight loss plan for 100+ pounds. As I previously stated, an example of this would be to set the attainable goal of losing 2% of your bodyweight every two weeks. This is a slower process to lose a significant amount of bodyweight, but it is also the most effective and sustainable. 

Relevant 

Your long-term weight loss goals for over 100 pounds should be in line with your reason and purpose of dropping the pounds. Do you need to reduce your blood pressure or cholesterol? Do you want to have more energy and feel better in general? Do you want to have more confidence in your appearance?

The reason why you implement your sustainable 100 + weight loss methods and establish your goals matters. Keep your focus and purpose on why you’re embarking on your weight loss journey and keep track of those measurable objectives. 

Time-Bound 

I’ve already talked about setting your short-term, medium-term and long-term goals. There must be an end date for each period of significant weight loss. This keeps you motivated and allows you to set your sites on a shorter time period. Once you hit each goal along the way, you can maintain your momentum and accelerate toward your next establish goal.

 So, you’ll see measurable results every two weeks, 12 weeks and 52 weeks. And those results can be dramatic! 

Additional Reading

Renaissance Diet 2.0 (affiliate link)

Prevent Weight Gain and Muscle Loss with Better Sleep

3 Major Weight Loss Myths That Will Sabotage Your Results

Unlocking Your Brain's Potential: Neuroplasticity and Personal Growth and Well-being

In the realm of neuroscience, it is crucial to recognize that human worth and self-esteem are intricately tied to brain processes and perceptions. 

Your Brain and Self-Worth

The brain, as the seat of cognition and emotion, plays a pivotal role in how we perceive our self-worth. In a world often preoccupied with external standards and achievements, it's important to appreciate that one's intrinsic value is not solely determined by external judgments, numbers on a scale, or the completion of tasks. 

Neuroscientific research highlights that our sense of self-worth is rooted in the intricate network of neurons and neurotransmitters within our brains. These neurological processes underpin our feelings of self-esteem and self-perception, and they can be influenced by various external factors, including social interactions, feedback, and societal expectations. 

Self-Worth Is Real

Consider your brain as an extraordinary neural landscape, uniquely wired to harbor your qualities,

virtues, and imperfections. Neuroscience tells us that our brains are adaptable and capable of change, known as neuroplasticity. This means that, while you have the capacity to grow and evolve, your worth is inherent and unquantifiable. 

You can experience positive adaptations through the stages of habit building which include inspiration and motivation, as described in Dr. Mellissa Davis' book Evidence-Based Habit Building: Finally Get Sh*t Done (affiliate link). 

Neuroscience also demonstrates how our brains encode memories of personal triumphs and moments of resilience. These memories serve as a neurological testament to your worth and your ability to make a positive impact on the world. 

Strategies to Nurture Your Self-Worth

Practice Self-Compassion: Cultivate self-kindness and self-understanding, acknowledging that your brain, like any other, can have moments of self-doubt. 

Set Realistic Goals: Recognize that the brain thrives on achievable goals and measurable progress, rather than unattainable perfection. 

Surround Yourself with Positivity: The brain is highly influenced by social interactions, so choose relationships that uplift and support your well-being. 

Celebrate Small Victories: Neuroscience reveals that acknowledging and celebrating achievements can trigger the release of "feel-good" neurotransmitters, enhancing your self-esteem. 

Photo by Ave Calvar 

Prioritize Self-Care: The brain requires adequate rest and nourishment to function optimally, impacting your emotional and cognitive well-being. 

Challenge Negative Thoughts: Utilize the brain's plasticity to rewire negative thought patterns by consciously replacing them with positive affirmations. 

In the world of neuroscience, the underlying message remains consistent: you possess an innate worth that transcends external judgments and achievements. Your brain, a marvel of nature, serves as the biological foundation upon which your unique self-esteem and self-worth are constructed. Embrace your neurological potential, believe in your intrinsic value, and let your brain's brilliance shine forth.

Also Read

Overcome Self-Sabotage For Fat Loss Success

Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep

3 Major Fat Loss Myths That Will Sabotage Your Results 

References: 

Damasio, A. (1999). The Feeling of What Happens: Body and Emotion in the Making of Consciousness. Harcourt Brace.

Northoff, G. (2011). Neuropsychoanalysis in Practice: Brain, Self, and Objects. Oxford University Press.

Doidge, N. (2007). The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science. Viking.

Schacter, D. L., et al. (2017). The Seven Sins of Memory: How the Mind Forgets and Remembers. Houghton Mifflin Harcourt.

Gilbert, P. (2010). Compassion Focused Therapy: Distinctive Features. Routledge.

Dweck, C. S. (2008). Mindset: The New Psychology of Success. Random House.

Cacioppo, J. T., & Patrick, B. (2008). Loneliness: Human Nature and the Need for Social Connection. W. W. Norton & Company.

Salimpoor, V. N., et al. (2013). Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nature Neuroscience, 14(2), 257-262.

Machado, A., et al. (2018). The neurobiology of resilience: Implications for prevention and treatment of depression. Neuroscience & Biobehavioral Reviews, 92, 447-455.

Hofmann, S. G., et al. (2012). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183.

Promoting Equity, Diversity, and Inclusion in the Fitness Industry

In recent years, the fitness industry has undergone a profound transformation, evolving from a one-size-fits-all approach to a more inclusive and diverse landscape. 

The growing awareness of the importance of equity, diversity, and inclusion (EDI) has prompted the industry to embrace change and create spaces that cater to individuals of all backgrounds, abilities, and identities. 

In this blog post, I'll discuss the significance of equity, diversity, and inclusion in the fitness industry and how it's shaping a healthier and more vibrant future for everyone. 

Understanding Equity, Diversity, and Inclusion 

Before diving into the impact of EDI in the fitness industry, let's clarify these concepts: 

Equity

Equity goes beyond equality. It's about providing individuals with the resources and support they need to thrive, regardless of their background or circumstances. In the fitness context, equity involves making fitness accessible to everyone, regardless of socioeconomic status, race, gender, or ability. 

Diversity

Diversity encompasses the broad range of identities, backgrounds, and experiences that make up our society. In the fitness industry, diversity means ensuring that people from various ethnicities, races, genders, sexual orientations, ages, and abilities feel welcomed and represented. 

Inclusion

Inclusion involves creating an environment where diverse individuals feel valued, respected, and empowered to participate fully. It's about breaking down barriers and fostering a sense of belonging for everyone within fitness spaces. 

The Importance of EDI in the Fitness Industry 

Health Equity

EDI in the fitness industry promotes health equity by removing barriers that prevent marginalized communities from accessing quality fitness resources. It acknowledges that various factors, such as socioeconomic status and location, can impact an individual's ability to engage in physical activity. 

Breaking Stereotypes

The fitness industry has historically perpetuated stereotypes about body image and beauty standards. By embracing diversity, the industry challenges these harmful norms and encourages people to embrace their bodies as they are. 

Empowerment and Representation

When individuals see themselves represented in fitness marketing, media, and leadership roles, it empowers them to embark on their own fitness journeys. Representation matters and helps break down the notion that fitness is only for a specific "look" or type of person.

Innovation and Creativity 

Diversity of thought leads to innovation. Embracing diverse perspectives within the fitness industry can drive the creation of new workout programs, equipment, and approaches that cater to a wider range of needs. 

Steps Towards a More Inclusive Fitness Industry 

Education and Sensitivity Training

Fitness professionals and staff should undergo training to better understand and respect different cultures, identities, and abilities. This creates an environment where all individuals feel valued and supported. 

Accessible Facilities

Fitness centers should be designed with accessibility in mind, offering equipment and spaces that cater to people with disabilities. This includes considerations for wheelchair accessibility, visually impaired individuals, and more. 

Inclusive Programming

Fitness classes and programs should be tailored to accommodate various fitness levels and abilities. Trainers can use inclusive language and offer modifications to ensure that everyone can participate comfortably. 

Diverse Marketing and Representation

Represent diversity in marketing materials to showcase that fitness is for everyone. This can help break down stereotypes and attract a more diverse clientele. 

Community Engagement

Create a sense of community where everyone feels welcome and valued. Hosting events that celebrate diversity and raise awareness about different cultures can foster a sense of belonging. 

The fitness industry's journey towards equity, diversity, and inclusion is a vital step towards creating a healthier, happier world. By embracing people of all backgrounds, abilities, and identities, the industry is transforming fitness spaces into inclusive environments where everyone can pursue their wellness goals. 

As consumers, we can also support this movement by choosing fitness facilities and programs that prioritize EDI and by advocating for continued progress in the industry. Together, we can build a future where fitness truly belongs to everyone.

Also Read

Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep

Your Fat Loss Plan Simplified

Prevent Weight Gain and Muscle Loss with Better Sleep

Prevent Weight Gain and Muscle Loss with Better Sleep

What if I told you that sleep is one of the most important components of achieving and maintaining a lean, muscular physique and that being chronically under-slept can actually make you fatter and less muscular.

When I present this fact to people that I coach, train and educate, the statement is often met with skepticism. After all, sleep is only for lazy people and you can sleep when you’re dead right?

Nope!

Read on and learn why getting adequate quality sleep is non-negotiable if you want to prevent fat gain and muscle loss and achieve a lean muscular physique. 

Caloric Intake 

The fact is, most people eat more calories during waking hours when they are sleep deprived or did not get enough quality sleep. Multiple studies have proven this and published data by certified sleep coach Nick Lambe and the American Council on Exercise have shown this to be true. 

In fact, people who do not get adequate quality or quantity sleep eat on average 500 calories more per day than under conditions when they are well-slept. To demonstrate how significantly this influences fat gain, consider that 1 pound of fat tissue is equal to 3500 calories.

When a person eats an excess of calories needed for daily energy expenditure, the surplus will be stored as fat tissue. If the extra 500 calories that are eaten per day while under-slept are more than what is burned daily, it would take one week, or just seven days, to gain a pound of fat. That’s gaining a lot of fat quickly!

While these numbers are averages, the fact remains that when you don’t get enough quantity or quality sleep, it is difficult to achieve and maintain a lean physique. 

Cravings and Food Choices 

If the above fact were not bad enough, when a person does not sleep enough, food cravings are far more difficult to control the day after a poor night’s sleep. This is due to a disrupted balance of the hormones ghrelin and leptin, which regulate hunger and satiety.

What makes matters worse, when you don’t sleep enough, you’re far more likely to make impulsive decisions as the part of the brain that regulates the decision-making process is negatively impacted.

So, compounding these two factors means that not only are you more likely to crave high calorie foods when sleep deprived but you’ll be much more likely to impulsively choose foods that will make it difficult to get ahead in your fat loss efforts. 

Impact on Muscle Mass and Bodyfat 

Did you know that when a person’s body is in an under-slept state, the risk of losing muscle mass is significantly greater. Not only that, but the body is prone to retaining fat tissue, making it very difficult to maintain a desirable body composition or improve the body’s fat-to-muscle ratio. 

This is a built-in, evolutionary process that cannot be defeated. If you are chronically sleep deprived or do not get enough quality sleep, the body will naturally shed muscle tissue and hold on to fat. 

Exercise Effectiveness 

It is well understood that exercise is one of the most impactful activities that builds and retains muscle and burns body fat. That means when you don’t sleep enough or the quality of your sleep is poor, at least two significant problems arise that negatively impact your body’s ability to build and retain muscle and lose body fat. 

Motivation to work out, either with resistance training or cardiovascular exercise regardless of intensity level, will be greatly diminished. You are far more likely to skip workouts and be less physically active in general. 

If you do manage to get your exercise in when you are in an under-slept condition, fatigue sets in sooner which will likely result in shorter exercise duration. Additionally, performance output will almost certainly be diminished which results in less simulative workouts and energy expenditure.

Exercising under these conditions is less than optimal when trying to build muscle and burn fat.

How to Prevent Weight Gain and Muscle Loss 

The simplest, most basic solution to preventing weight gain and muscle loss is to get an adequate amount of quality sleep. This solution is challenging for a lot of people, so this importance of the sleep component in achieving optimal fitness and wellness is often dismissed and disregarded.

Denying the importance of sleep is common, thus resulting in an overfat, underfit population. There is no denying the correlation between poor health, poor physical fitness and unhealthy body composition and a chronic, under-slept state.

Thankfully, this can be addressed and significant, rapid improvements in body composition and physical performance can be experienced. And it can start tonight!

Resources for Better Sleep 

Consider the below resources and articles that expand on the importance of sleep, why sleep is so critical and how to get more, better quality sleep.

How Sleep Affects Your Weight and Performance

Why We Sleep: Unlocking the Power of Sleep and Dreams (Amazon affiliate link)

Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep

How Much Sleep Do You Really Need?

Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep

Starting tonight, you can sleep better, improve your mood, have more daytime energy and think more clearly. 

Experience better sleep immediate by following these six tips for improved sleep. 

1. Get sunlight Early In the Day 

Here’s Why: Sunlight helps to regulate your circadian rhythm, which is your body’s sleep signaling process. 

If you get 30 minutes of sunlight early in the day, you’ll feel naturally sleepy at night due to an established internal sleep pattern.

Easy Steps: If possible, make it a priority to spend some time outdoors early in the day. Take a walk, have a warm, lightly caffeinated beverage in the sunlight and allow daytime light in your home by opening curtains and blinds. 

2. Exercise Regularly 

Here’s Why: Daily exercise, or regular physical movement, have a major impact on your overall health and wellness, including improving your sleep quality. Source

One of the benefits of daily exercise and regular movement is that it helps you accumulate the natural, normal process of sleep pressure. Once you’ve established a healthy amount of sleep pressure, you’ll be able to comfortably and easily fall asleep.

Easy Steps: If you already exercise regularly, you’re ahead of the game. If you don’t, that’s ok! Simply begin a short, basic exercise routine 2 – 3 times per week and very gradually increase your exercise frequency to 5 times per week. As a bonus, move around as much as you can during your waking hours. 

3. Minimize Alcohol

Here’s Why: Drinking alcohol in moderation is usually okay for most people. However, even though alcohol may help you drift off to sleep at night, your body will not properly enter the essential stages of sleep, therefor reducing your sleep quality. Source

Easy steps: Try to minimize your alcohol intake, especially close to bedtime. If you’re able to cut out alcohol altogether, you’ll experience improved sleep quality immediately. 

4. Improve Sleep Environment 

Here’s Why: As you approach bedtime, your body’s systems naturally cause you to get into a sleep mode that helps you get healthy, restful sleep. 

Your sleep environment influences the healthy winding down process and optimizing the room or area where you sleep can greatly improve how quickly and easily you fall asleep.

Easy steps: Keep your sleep area quiet cool and dark, create white noise (like using a fan) and eliminate distractions like a television. 

5. Budget Sleep Time

Here’s Why: Devoting 7 – 9 hours of your day to sleep will allow your body to experience several cycles of the restful, restorative you need to feel more energy, think more clearly and be in a better mood. 

Easy Steps: Reduce activities that rob you of sleep time such as scrolling through social media and watching television. 

Studies have shown that budgeting even 15 extra minutes of sleep time each night can have profound benefits. Make it a priority to gradually increase the amount of time you allow for sleep each night to equal 7 – 9 hours. 

6. Manage Your Stress 

Here’s why: Stress on your body in any form can impact your body’s ability to fall asleep and stay asleep. Stress hormones and an amped-up nervous system response can reduce the quality and quality of your slumber. 

Easy Steps: Techniques such as breathing exercises near bedtime, writing out and sorting through your stressful thoughts and aromatherapy may help reduce your body’s stress response that keeps you from falling asleep and staying asleep. 

Gradually add stress management techniques for better sleep into your daily routine and experience enhanced slumber. 

30 Day Sleep Challenge

This is simple! To experience more restful and restorative sleep starting tonight, increase the amount of time you allow for sleep by 15 minutes. Slowly increase the amount of time devoted to sleep to 30 minutes within a month’s time.

Track how feel by keeping a sleep diary and simply record how rested you feel after each night’s sleep. Watch how quickly your mood improves, how much more energy you have and much more clearly you think. 

Resources

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD explores these topics and takes an in-depth look at the behind the scenes processes of sleep and dreaming.

This book is the most comprehensive, enlightening book I’ve read on this topic to date and I enthusiastically share the insight shared by Dr. Walker in my presentations, literature and wellness program. 

SleepFoundation.org - Creating A Healthy, Well-Rested World

“We work under the premise that sleep is a pillar of health and that quality information about sleep promotes overall wellness. At SleepFoundation.org you’ll find comprehensive health information drawn from high-quality sources and reviewed by experts in the field. Our goal is to create dependable resources to help you take charge of your health and get the sleep you need and deserve.” Sleep Foundation 

These simple tips can help you get more sleep for more energy, better mood and clear thinking starting tonight! 

Please note: If you make a purchase using links in this article, I may receive a small monetary commission. 

Read More:

Lack of Sleep Can Be Dangerous!

The Scary Cost of Sleep Deprivation

Unlocking Your Brain's Potential: Neuroplasticity and Personal Growth and Well-being

Lack of Sleep Can Be Dangerous!

Just about everybody has suffered from a lack of sleep at some point in their lives. It may be due to jet lag, stress, anxiety, or problems at work. 

Consequences of Lack of Sleep

If you're not able or unwilling to spend enough time catching some Z's each night, you experience some scary consequences from lack of sleep. 

Physical Effects

First off, lack of sleep brings about some physical effects that can be avoided if you get enough quality sleep.

Without  adequate sleep, you might experience blurry vision, color vision deficiency, feel weak or featherbrained, any you may even develop dark circles below your eyes. 

Due to a heightened nervous system response, your hands may be tremble and you might be impatient, cranky, or over-reactive. You might have uncomfortable headaches until you get some rest. 

Mental and Emotional Troubles

Lack of sleep may also lead to mental and emotional troubles. You might experience memory may not be as sharp and you may experience poor moods more often.   

It is now starting to be understood that deficiency of sleep plays a role for some individuals in developing metabolic syndrome, which plays a role in development of diabetes. This lack of adequate slumber induces the body to have difficulty breaking down and utilizing glucose. 

Hormones

Sleep deprivation plays a role in becoming obese. The sleep deficiency can impact hormones that regulate the glucose metabolic process and appetite. While a sedentary lifestyle can cause weight gain due to low calorie expenditure, sleep deficiency may be a contributing factor. 

This makes it especially important to implement effective ways to increase metabolism to lose weight and body fat. 

Life Threatening Problems

Among the most life-threatening problems if lack of adequate sleep is sleep-deprived who are driving on the roadways. As a matter of fact, studies show that they are as risky in their driving as those who are under the influence of alcohol. 

That is partly due to slower reaction times and instances of micro-sleeps, in which they do not even recognize they have dozed off.  

Reduced Cognitive Function

Sleep deficiency induces all sorts of troubles from decreased cognitive function, degradation of athletic performance, hormone imbalances and even disease. 

More consequences of lack of sleep are further described in detail in neuroscientist Dr. Matthew Walker's best selling book Why We Sleep.

To avoid these nasty side effects of lack of sleep, the best thing to do is make it a priority to enhance the quality and quantity of regular sleep.  

Please note, if you purchase the book using the Amazon link I've provided in above, I may receive a small commission. 

Also Read

Your Fat Loss Plan Simplified

Overcome Self-Sabotage For Fat Loss Success

Fitbit Alta: A Compelling Review

The Scary Cost of Sleep Deprivation

Odds are you're not getting the 7 to 9 hours of nightly shuteye experts agree you require and that lack of quality sleep could cost you in many ways. 

While a few high-achieving professionals boast of taking minimal z's, research demonstrates that our sleep needs are astonishingly consistent. 

If you fail to get at least 7 nightly hours of sleep, you're likely operating at a disadvantage.

Sleep and Work Productivity

Your fitness, health and body composition might be paying the price of sleep deprivation. Highly productive people sometimes have hefty ambivalence toward sleep, both craving and ostracizing it. 

Even though effect fat loss strategies for busy professionals can be implemented, adequate sleep is essential for optimal performance. 

Are you more productive when you work eighteen hour days? Can't you just shore up your droopy eyelids by downing yet another cup of coffee?

Unfortunately, no. New scientific research demonstrates that going without enough sleep for more than an occasional day or two can play havoc on your wellness, memory, concentration, temper, and ability to arrive at decisions - even if you believe you're doing all right.

The consequences of lack of sleep are further described in detail in neuroscientist Dr. Matthew Walker's best selling book Why We Sleep.

Is Sleep a Waste of Time?

If you require a good reason to begin sacking out earlier or sleeping later, here it is. 

It turns out that far from being a time waster, sleep makes you fitter, stronger, smarter, and a more successful leader.

Lack of Sleep Can Damage Your Health

The evidence that sleep matters is incontrovertible and perpetually growing. 

Let's begin with a freshly discovered link between sleep loss and serious sicknesses like diabetes and cancer. A scientific research study at the University of Chicago's school of medicine kept young, healthy volunteers alert for all but 4 hours a night for 6 nights straight. The result: 

The levels of subjects' hormones shifted - particularly a hormone called leptin that bears on appetite. They got ravenously hungry, gulping down pizza and ice cream long after they'd have felt full generally, and their blood glucose shot up to pre-diabetic levels - an menacing result after less than one week of poor sleep.

Other analyses repeat those results so regularly that researchers now trust that not getting enough sleep is a lead cause of obesity and diabetes, both of which are on the rise across the country. 

Sleep Deprivation, Immunity and Cognitive Performance

At the same time, the World Health Organization (WHO) has accumulated data from around the Earth showing that sleep loss depresses the immune system, to the point where WHO is thinking about labeling chronic sleep loss a carcinogen, comparable to tobacco and asbestos.

If you've ever been so tired out that you had to re-read the same paragraph several times to grip its meaning and soon blanked out what you read, you already know what sleep investigators have lately demonstrated about the effects of too little sack time on productivity.

One experiment at a school of medicine kept subjects up until four A.M., woke them at eight A.M., and then fed them a series of tests designed to measure memory, vigilance, and the ability to react quickly to fresh data. 

The researchers were startled to find that subjects' mental acuity slumped markedly after just one night and kept falling with each successive night of 4 hours' sleep. 

Even more distressing: The study's volunteers were incognizant of their deterioration. 

One woman, so tired that she could barely say her name, was all the same sure she was able to drive home.

Regardless how much you believe you're achieving when you pull an all-nighter, it's likely to a lesser degree than what you could accomplish if you got some sleep then returned to work. 

Sleep and Memory

A study gave volunteers a list of words to memorize and then were kept alert for twenty-four hours, their power to recall the words fell by forty percent.

Memory betters during sleep, so that if you get a full 7 to 9 hours sleep tonight, your recall of all that happened today will be twenty percent to thirty percent sharper than it is directly after the day's events happen. 

For professionals and leaders, the finest reason to get enough shut eye might be to avoid making dense, costly decisions.

 A sleep researcher recently gave 3 groups of subjects the same pieces of data. Those who walked off and spent at least 7 of the next 12 hours sleeping were able to brand broader and more lucid connections than those who didn't get much (or any) sleep or those who attempted to analyze the data right away.

Perform Better With Healthy Sleep

The world's best athletes, most successful leaders and most productive people are likely permitting themselves at least seven to nine hours of sleep to recover, process information and marinate in the data they absorb.

As a general rule, most otherwise prudent fitness enthusiasts, students and professionals would enjoy finer accomplishments if they maintained healthy sleep habits. 

To explore more about the science behind our sleep, it's benefits and the cost of sleep deprivation, check out Dr. Matthew Walker's best selling book Why We Sleep. 

If you purchase the book using the Amazon links I've provided in this article, I may receive a small commission. 

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Overcome Self-Sabotage For Fat Loss Success

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Overcome Self-Sabotage For Fat Loss Success

Fat loss self -sabotage occurs when people consistently think of themselves as not able to succeed on their fat loss diet or exercise program.

 This may lead them to develop an identity that causes them to sabotage themselves every time they have a chance to succeed at fat loss. 

This is not a conscious activity, so it is very confusing to the person who has this problem. This often happens because of a pattern of thoughts or behaviors that solidify negative emotions and thought processes. 

In turn, some common thoughts reveal themselves:

•  I'll start a fat loss diet or exercise program but I won't finish it.
•  I'll always stop before I reach my fat loss goal. 
•  I will never be successful at losing fat. 
•  When things are going well, they will ultimately go bad. 

Do you ever think like this? If so, you're not alone. Lots of people do. This attitude can be changes. It'll take some work, but you can do it. 

Here’s how people succeed at fat loss:

• They complete their fat loss diet or exercise plan. 
• If they slip up on their diet, they don't punish themselves about it.
• They learn from their mistakes and see the mistake as a learning experience. 
• They take the time to notice and celebrate their fat loss milestones along the way.

Complete Your Fat Loss Diet or Exercise Program

One main way to identify a fat loss self-saboteur is that this person never completes diet or exercise program.

Self saboteurs get distracted or bored or even forget about their fat loss goals. They change exercise programs frequently and won't commit to a fat loss diet that actually works. 

They're often motivated at the beginning but getting bored along the way. This has a negative impact on self-confidence. 

If this is a problem for you, counteract it by completing each phase of an effective fat loss program before changing up your plan. 

The simplicity of effective fat loss diet structuring is detailed in The Renaissance Diet 2.0:
Your Scientific Guide to Fat Loss, Muscle Gain and Performance. 

By far this is the most comprehensive, easily understood book on structuring nutrition for optimal fat loss and muscle building that I have read to date. 

Develop Willpower

Because of a lack of self-confidence, some fat loss dieters quit soon after starting their weight loss program. If you are a person who often quits in the middle of a fat loss diet, recognize that and remind yourself that you are able to persevere in the face of diet challenges.

People who successfully complete an effective fat loss diet typically believe in their own capabilities, overcome diet challenges, and refuse to quit. Every time you push through, complete your fat loss diet and reach your weight loss goals, your willpower and confidence becomes stronger.

 As you see yourself overcoming self-sabotage, you will begin to develop a more optimistic attitude and realize that you are able to achieve real fat loss success. 

Flexibility: Make the Most of the Best Tools

Did you ever hear the story about the guy who climbed all the way to the top of the ladder and then found it was perched against the wrong building? 

Do you know people like that? Are you one of them? It's possible that we all feel like we’re that person in some situations, especially when it comes to dieting. That's why flexibility is so important in our quest for successful fat loss.

Flexibility is the awareness that, even as a busy adult, you have options and the ability to use the most successful fat loss strategies available.

Call it rigidity or call it pride, but there's something in human nature that makes us continue in situations past when we should have given them up. We have a tendency to like to do things the way we’ve always done them, even if our efforts have been less than fruitful.  

Flexibility in your pursuit for fat loss includes being open minded about solutions to your fat loss challenges. This sometimes requires a person to trust fitness authorities, trainers or coaches to help establish the most effective fat loss plan.   

As you move toward developing your successful fat loss diet or exercise program, keep these points in mind to help ensure you achieve your weight loss goals. 

Required Reading:

Need Results Now? It's Time to Get Serious

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

20 Diet Motivation Quotes and Easy Weight Loss Motivation Tips

*Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. 

You Can Lose Weight for Free! Here's How

There's great news about your fat loss plan. You can lose weight for free and most of your successful weight loss will be pure bodyfat. 

Here's the free fat loss plan for busy people:

• You don't have to pay anyone to lose weight
• You don't need equipment to lose weight
• You don't need a gym membership to lose weight
• You don't need supplements to lose weight

You pay $0. It's free. Costs nothing! 

Five Simple Strategies to Help You Lose Weight

It can be frustrating trying to find the best way to lose weight.  

The fact is there are several simple, effective strategies that can be used when developing an exercise and weight loss diet plan.  

Your Weight Loss Plan

The following tips can help you lose weight quickly and safely.

1. Create a Calorie Deficit

One of the most effective ways to ensure a reduction of body weight is by creating a caloric deficit. A caloric deficit basically means that you are consuming fewer calories per day than the body requires to maintain normal function.

Increasing daily activity levels through exercise is one easy way to help create a caloric deficit.

Another simple way to make sure that you are in a caloric deficit is to simply eat fewer high calorie foods. The concept of eating less and exercising more is a simple, effective strategy to lose weight.

2. Exercise Intensely

A critical component of creating a caloric deficit for weight loss is to exercise intensely. Casual, low intensity exercise is fine for general health. 

But to truly enjoy rapid and noticeable weight loss, exercise must be intense and of a duration of at least 30 minutes. 

3. Reduce Water Weight

Water retention is one of the biggest obstacles to losing weight. Consuming foods that are high in sodium and are high in carbohydrates can cause water retention or bloating. 

Taking steps to reduce water that is retained within the body can dramatically lower body weight in a short period of time.  By reducing sodium intake, increasing water consumption and using a diuretic supplement, you can experience noticeable weight loss in a short period of time. 

4. Deplete Carbohydrates

Excessive carbohydrate consumption not only leads to water weight gain but it can also lead to fat accumulation and difficulty losing weight. An effective weight loss diet plan should limit the total daily carbohydrate intake and focus on consumption of fresh fruits and vegetables over pastas and breads.

5. Enhance Your Metabolism

The best way to lose weight over the long term is to permanently enhance the metabolism.  The best way to increase the rate at which the body uses energy is to increase lean weight while providing the appropriate sources of energy to the body.

This requires regular resistance training to build lean muscle mass and consuming several small, nutrient dense meals per day.  This allows for the body to continually use fat for energy while engaging in and recovering from exercise. 

Also Read:

The Top Diet Books for Weight Loss: Your Path to a Healthier You

Is Rapid Weight Loss Possible and Sustainable?

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

Rosemary Roasted Almond Recipe: A Healthy, Inexpensive Snack

Almonds are not only healthy but they make a delicious, convenient snack.  You can get all of the dietary benefits from this nutritious nut by eating them raw, roasted and with a variety of different seasonings. 

I recently had a discussion with a fellow muscle enthusiast and we began talking about the various ways almonds can be prepared. 

I must admit, some of the ingredients that were discussed add quite a bit of sugar and saturated fat to the almonds, but preparations enhance the flavor and health benefits that they offer. 

I was browsing a popular recipe website and I came upon a simple recipe to add some garden flavor to roasted almonds.  I’ve modified the recipe a bit to my personal preferences and this particular recipe can be tweaked as you see fit. 

Rosemary Roasted Almonds

Ingredients: 

• 10 ounces of whole raw almonds
• 1 tablespoon of chopped rosemary
• 1 tablespoon of canola oil
• 1 teaspoon of chile powder
• 1 teaspoon sea salt
• Pinch of ground red pepper

Preheat your oven to 350 degrees and line a baking sheet with aluminum foil.  Combine the

ingredients in a bowl and toss until the almonds are evenly coated.  Arrange the almonds on the baking sheet so they are spread out and not overlapping.  Bake at 350 degrees for fifteen minutes before letting your almonds cool to room temperature.

The end result is a crunchy, earthy, slightly salty snack that can be eaten on the go or between meals to ward off cravings.  The healthy fat in the almonds and canola oil offer a host of cardiovascular and anti-inflammatory benefits while helping keep blood sugar levels stable. 

Give this quick, inexpensive recipe a try and enjoy the simplicity and convenience of your rosemary roasted almonds. 

Also Read:

Almonds: The Health Nut's Health Nut

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Stalled Fitness Progress: Is It Age or Lifestyle?

Almonds: The Health Nut’s Health Nut

Almonds are among the healthiest, most delicious and nutrient-dense nuts that can significantly improve heart health, body composition and overall fitness when consumed regularly. 

Protein Packed and Calorie Dense

A handful of almonds contain approximately 10 grams of protein, one of the nutrients essential for building muscle.  They also carry about 23 grams of healthy fat that can help lower LDL cholesterol and enhance heart health.

All told, a fist full of raw almonds equates to about 270 calories and is chock full of essential minerals, antioxidants and vitamins.  That’s a lot of nutrition in a small amount of food.

The protein that is found in almonds makes a great addition and provides variety to a high protein diet for muscle building or fat loss.  Not many clean, nutritious foods are as protein dense as almonds.

Ward Off Cravings and Get Lean

The healthy fat in almonds can provide an immediate sensation of satiety, meaning you’ll feel satisfied and food cravings will be diminished.  This is critical to weight loss and supporting continuous fat reduction as one of the primary reasons people have a difficult time losing weight and keeping it off is frequent snacking and daily calorie surplus. 

Consuming almonds reduces the glycemic index of foods that are eaten with them.  This results in a less significant spike in blood sugar and a reduced insulin response. 

This is important because the presence of glucose in the blood and the subsequent insulin response makes it difficult to lose fat.  Almonds play an important role of stabilizing blood sugar and minimizing the release of insulin.

More Energy Equals More Productive Workouts

Almonds provide an excellent source of the trace minerals copper and manganese, which provide free radical protection of the mitochondria within our cells.  This allows cells to function more efficiently and results in greater functioning of all of the body’s systems.  This creates a biological environment that is conducive to greater energy output and physical performance. 

Riboflavin, vitamin B12, which is found in almonds, facilitates oxygen-based energy production and enhances cellular integrity.  This results in greater energy production and performance. 

To experience the most benefits of almonds, eat about a handful, or one ounce, of raw almonds every day.  They can be eaten with meals, as a healthy snack, or as derivatives such as almond milk and almond butter. 

This simple addition of almonds to your diet can provide an immediate and noticeable improvement to your health and longevity. 

Also Read:
Mouthwatering Muscle Building Recipe: High Fiber Orange Creamsicle Protein Shake
Stalled Fitness Progress: Is It Age or Lifestyle 
Drop Fat and Build Muscle In Six Weeks with High Intensity Training

How to Prevent Deadly Blood Clots and Avoid Sudden Death

One of the greatest risks of sudden death for people over the age of 50 is the formation of abnormal blood clots in veins and arteries.  These dangerous clots, called thrombosis, can lead to fatal heart attack, stroke and pulmonary embolism.

Understanding Blood Clots

Blood clotting is a natural process of healing in healthy individuals and prevents excessive loss of blood after an injury where a blood vessel is ruptured.  An unnatural blood clot forms when blood clumps together within the veins and arteries and restricts blood flow to vital organs. 

A clot that forms in the heart or vascular system and remains stationary is referred to as a thrombus.  A blot clot that has broken free and is circulated throughout the body is known as an embolus.

Blood clots are made of white and red blood cells, platelets, and fibrin.  When these components accumulate in an abnormal manner under specific conditions, they clump together and they either adhere to the wall of a blood vessel or float freely through the circulatory system.

Risk Factors

Among the most common, and most treatable, risk factors that are associated with developing thrombosis include chronically elevated blood glucose levels, hypertension, a poor blood lipid profile and excessive amounts of abdominal fat.

These conditions can generally be controlled through the application of sound nutritional principles and regular cardiovascular exercise and resistance training.

Additionally, a sedentary lifestyle can significantly increase a persons odds of developing dangerous blood clots. Remaining stationary in a fixed position for long periods of time allows blood to pool in the lower extremities and provides optimal conditions for the formation of fatal blood clots.

Surgical procedures, particularly involving the ankles and knees, often carry the risk of blood clots formation.  Lack of blood circulation and trauma to soft tissue during invasive surgery can elevate the chances of developing thrombosis.

Blood Clot Prevention

Along with regular performance of physical activity and stress management techniques, dietary considerations need to be explored. 

It has been shown that certain foods can drastically reduce the risk of developing dangerous blood clots by limiting the clotting mechanism that allows the clumping of compounds in the blood.

Below is a list of some of the most beneficial foods to prevent blood clots:

• Coffee
• Tomatoes
• Grape Seed Extract
• Garlic
• Olives
• Pomegranates
• Fish Oil
• Vitamin C

Exercising regularly and consuming foods that are rich in vitamins and minerals will not only reduce the rick of developing blood clots, but can improve health generally and potentially increase longevity.

Reference:
Life Extension Foundation - Blood Clot Prevention http://www.lef.org/protocols/heart_circulatory/blood_clot_01.htm Date accessed: 13 October 2013