Five Habits That Cause Weight Gain

ByMark L Crews

If you are overweight and cannot seem to lose weight no matter how hard you try, it might be time to examine your habits. A great quote from Emerson Ralph Waldo puts it into perspective " Sow a thought and you reap an action; sow an act and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny." If we are sowing the wrong habits we set ourselves up for ultimate failure. Below are five habits that may be sabotaging your weight loss goals.

1. Too much TV: Are you aware of how much time you spend in front of the TV? It is easy to come home from work and park ourselves in front of the TV for hours at a time. One of the reasons this works against our weight loss goals is the advertisers of junk food and fast food are good, the reason advertisers pay millions of dollars for ads is because it works. Even the healthiest individuals can succumb to temptations. You are also burning very few calories while viewing TV. Plus most of us eat unhealthy snacks while watching TV and we don't monitor portion control.

2. We Skip Breakfast: Skipping breakfast is linked to obesity. By not having breakfast you are more likely to eat more at other meals. Eating a small healthy breakfast will give you more energy for morning activities, so you will burn more fat.

3. Eating Three Large Meals: Studies have shown that it is better for weight loss to eat six small meals daily than to eat two or three large ones. Eating six small meals spread out over the entire day, helps regulate blood sugar and control cravings. Just be sure that the meals are small and total up to your needed calories intake.

4. Not getting enough Sleep: If you are in the habit of staying up late and not getting enough sleep then you may be causing your body to store weight. Many studies show a correlation between your weight gain and sleep deprivation. If you are tired in the morning and feeling sluggish you may want to try and get an extra hour or two of sleep. It's hard to exercise and be productive if you are tired.

5. Eating Fast Food: This one is a no brainer. If you are going through a drive through for your lunch or dinner, than you are definitely going in the wrong direction in the pursuit of your weight loss goals. Prepare healthy meals ahead of time and take them with you.

Once you identify the habits that cause weight gain, you can then go about the process of fixing the issues. You do not have to fix all your bad habits at once. Trying to do too much can overwhelm you. Instead take one habit and decide to change it. To break the bad habit you have to replace it with a more productive habit. As an example if you watch too much TV, start scheduling your viewing; make it no more than 2 hours a day. Replace the remaining time with more healthy alternatives, like going for walks, runs or to the gym. Stick with the new plan for at least 21 days, once you have made it this far you have created a new and healthy habit. After 21 days you can start working on the next habit you would like to change.

Mark L Crews invites you to learn more about weight loss and receive the free report "Six Pack Abs Revealed" by visiting http://www.workoutover40.com

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Habits for Healthy Individuals

ByKrystie Millward

It's that time of year again, when everyone joins the gym, exercises excessively, starts some sort of diet and skips meals just so they can look great on their summer vacation. By doing this quick fix, you may lose fat but it will come back just as quick as it fell off. It is a quick fix that is just not maintainable. Wouldn't you like to know a few tips from the people who look great throughout the year and seem do to it effortlessly? Well read on and you too can be one of them.

Tip 1 Eat Breakfast
Breakfast kick starts your metabolism for the day resulting in fat loss. A good nutritious breakfast also provides you with energy and reduces the sweet cravings throughout the morning.

A good breakfast would include an omelet with spinach and cheese; bacon and eggs or for the lighter meal full fat yoghurt with berries and nuts

Tip 2 Resistance Training
It is thought that jumping on a treadmill for 40 minutes is the ideal fat burning exercise. Well I am here to tell you that this is just not the case. Lift some weights - yes that is you too ladies, at least three times per week. Lifting weights increases your metabolism so you burn fat after you have finished exercising. When you lift heavy, you recruit more muscles and muscle burns fat. Don't worry about getting 'bulky' ladies as you do not have enough testosterone. Think toned! If you do not know what you are doing then ask a member of staff or better still, hire a personal trainer.

Tip 3 Snacks
If you are hungry and are no where near a healthy shop, you are more than likely to pick up a bag of crisps or sandwich. This is not going to help with your fat loss goal. Always carry a bag of natural, unsalted nuts with you along with a piece of fruit. This will tide you over until you come across healthy options.

Tip 4 Abide by the 80/20 rule
Even lean, healthy people eat treats now and then. If you eat correctly 80 per cent of the time, then the other 20 per cent of the time you can get away with treating yourself to a dessert or what ever you desire.

Tip 5 Eat protein, carbohydrates and fat with every meal
Protein such as meat, fish and eggs are the building blocks for lean muscle tissue and will keep you fuller for longer after your meal. Carbohydrates in the form of vegetables and fruit (not pasta, rice and bread) will provide you with your vitamins, minerals and fibre and good fats such as butter, olive oil, coconut oil, avocados and nuts will assist with vital organ function and also keep you feeling fuller for longer and reduce sugar cravings.

So now you have it, five tips the healthy and fit follow to keep them well healthy and fit. Implement these into your daily life and you too can see your body fat decrease and your health skyrocket.

Results Personal Training North London are specialist in Fat Loss, using a holistic approach to diet and exercise. Results have helped thousands of individuals gain health, confidence and the body of their dreams

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