You cannot be successful in your weight loss journey without your effort and discipline. And because you can’t control the new restaurant coming up, new food in the market, people who is trying to sabotage your dieting efforts, but you can control what you do.

Losing weight journey is tough, BUT it will be TOUGHER if you do not make your weight loss journey a success.

Weight Loss System: Do you know how does it look like?

I do understand, it is hard to visualize the big picture of a weight loss system. Last time, when I am obese… I know nothing about weight loss. I only know, eat less and exercise more is the answer to successful weight loss. But the problem is, I tried it myself. I observe and listen to people who are doing the same. I asked myself, do they get the long term weight loss success? Surprising, the answer is NO!

Do Not Take Advice From Wrong People

I look for the answer, and I look for someone who I can ask for advise from and that can guide me to weight loss success. All I can say, the right people does not come to you. You got to search for it. And it is worst to seek for advice from people who are not the expert in that particular field. In layman term, do not simply take advise from wrong people.

My Own Weight Loss System

You might not want to know how tough it is. The truth is nothing is easy in this life. No shortcut, no fast weight loss system. You need to learn to face the truth and accept the reality. If you are living in your dreamland, chances you will be spending on a lot of unnecessary money on different types of weight loss method. Spending money could be small matter, but if the weight loss method is harming your health, that is very costly to you.

Let me list it out in numbering, which you can use it as a guide…

1. Finding Your WHY: “WHY” you want to start on a weight loss program. What is your desire for achieving weight loss success? For a better health? For your kids future cause you want to be a strong and healthy parents? Want to change your wardrobe because you have never been able to fit into smaller clothings? What are your “REASONS” that makes you want to lose weight. If your “REASONS” or “WHY” is not strong enough, you will never be able to achieve the end results, which is the weight loss success.
2. Listing: When you have listed out all your “WHY”, only then start to look for a method that is suitable for you. Let’s say you are looking for a healthy way to lose weight, but you do not have time to cook to prepare nutritious meal, then ideal option would be Meal Replacement Smoothies To Lose Weight.
3. Choosing Weight Loss Method:When you have identified and sure that Meal Replacement can help you to lose weight, start searching for the products. To choose product, this is very tricky. So many meal replacement are out there in the market, some are cheap, some are effective, some are not working. How to know which one that works? Look for people who already has the results from using the products. After you have identified the products, do more homework like finding out more about the company, how long has it been established, what is their stock price in the stock market. Because stock price will determine how popular the product is, how useful the product is, and if a company is not doing well, there will be not much investor willing to buy the stocks.
4. Choosing Mentor: Choose a mentor, personal coach that is able to guide you throughout the weight loss journey. It is not easy to face the challenges alone before reaching your success. There will so many people trying to laugh at you, make fun of you, people trying to sabotage your dieting plan, people will make you fail, and worst knowing that we need to lose weight, still telling us lies like “You are not fat at all, why need to lose weight…?”. Only you know the answer the best. Always believe in yourself and stop believing what others are telling you.
5. Learning & Implementation: Learn more through reading, through communicating with your weight loss coach. Your coach might not be a super people with a lot of know, but at least your coach is the one who has gone through the weight loss journey before you and having success in their weight loss journey. They understand the Do and Don’t because they have already hit the wall a lot of times. Learn from their experience and this is the way to fast track your weight loss results.
6. Record Down Daily Diet Menu: Making the effort to change your bad eating habits and lifestyle. Listen to your coach. They want the best for you. Their satisfaction is from your results. When you are achieving the change in your lifestyle, in your eating habits, and slowly achieving the weight loss results, your coach will be very proud of you. Because it is not an easy journey. It takes courage and face challenges, effort, discipline and sacrifices. For every results that you want to achieve, there is a price to pay. So, be willing to pay the price.

For me, Weight Loss System is a process. The journey and the learning experiences  that you will go through before achieving the results. It is not easy, but if you follow through the process, weight loss success is just matter of time.

“…please help me lose weight asap…coz i have to lost 25 kg within 3 month… “

This is a very common statement that I always received from my potential students. I do understand that you have a certain events or functions that you must attend and most important you will look great in the new dress or new outfit. When there is a special events or functions, most people will take this “reason” as the biggest push/motivation to help lose weight.

Why not take a silent moment and have do some thinking…and you must ask yourself these few questions:

Help Me Lose Weight Questions To Ask

• Is this weight loss program that I am going to start is a one-off thingy?
• If I can achieve such a results in just 3 months time, will it be healthy for me?
• What is my long term plan in maintaining and keeping the kgs that I have lost during the weight loss program?
• Am I making decisions based on emotions, looking for short cut or being healthy for long term is my priority?

Let’s face the REALITY…

To be able to lose 25kg within 3 months is not healthy. Healthy average weight loss in a month is 1-3kg. And for realistic weight loss results for 3 months will be around 3-9kg. If you can gradually lose the excess weight from the body in a healthy way, you can be in control of your own weight and health.

If I am ignorant…there is no one can help me lose weight…

An example of  unhealthy diet plan that most people don’t realize

I am going to eating so little, not gong to eat rice for the coming 3 months. Yes, it will help me lose weight! Okies, within the 3 months, you could have achieved that, eating little and not eating rice. But then, WHAT’S NEXT? Are you going to continue to eat less and not going to eat rice just to maintain your weight? Chances most people will forget about that and go back to their usual eating lifestyle, eat what they love. Then, this will affect in the Yo Yo Effects because it is all about a sudden cut of food and calories for the body and a sudden increase of food and calories. It is so simple to understand about Yo Yo Effects.

There is no SHORTCUT

You can be in control of your weight loss results for a long term if you learn to eat right, exercise, have sufficient sleep, watch what you are eating and always think before putting the food into your body.

Key To Help Me Lose Weight: Eating right is the most difficult thing to do in our daily busy life. But lucky thing, there is really a type of food that is called Healthy Fast Food that is able to help busy people with little time to lose weight, manage their weight and health. Eat right and let the body do the job that it should be doing.

Healthy Fast Food – What is that?

Healthy fast food is what your body needs. What body needs is Balance Nutrition.

Ideal type of healthy fast food fullfil these criteria:

• It is with moderate calories
• Contains good sources of protein from plant
• Contains sufficient fiber, essential vitamin and minerals
• Preparing time is as little as a minute

What a healthy fast food do to us?

• Managing our weight
• Reaching our fitness goals
• Look best for caring my skin and body
• Addressing specific nutritional needs that we have.

All these can only start with bringing nutrition into the balance. Health is often affected by our body being deprived with the essential nutrients to function properly. In short, lack of balance nutrition. The surprising truth is most people aren’t getting the balance nutrition that they need.

How Obesity And Overweight Issue Happens

A lack of balance nutrition and poor eating can have many health consequences. Some more visible than other. One of the visible consequences is Obesity. Around the world, 1 Billion adults are overweight and 300 Millions are consider as obese; according to WHO. This also leads to common chronic diseases such as coronary heart  disease and type 2 diabetes.

With busy, stressful lifestyle with little time to make healthy food drink choices, and add on with fast food and snacks readily and easily available, your body often missed out necessary vitamin, minerals, fiber and protein. There are many reasons for weight gain issues such as large portion of meals, snacking, sandwiches, unhealthy ready meals are often the culprit. Also lack of time, knowledge and desire. Missing lunch and compensate with large dinner. This means many of us still not getting healthy balance nutrition throughout the day.

Danger of Deficiency of Balance Nutrition

Deficiency in balance nutrients intake is just bad. Even if you believe that you are eating well, you still can be  missing out from the vital nutrients. Take for example, vegetarians needs to be sure to get Vitamin B12 which is vital for the nervous system. Another example is fruits and vegetables. Everyone should be getting at least 5 servings a day.

In short 9 out of 10 times, we simply don’t realize the impact of what we are consuming is. Even it is not showing on your body yet. Lacking of balance nutrition can add to health challenges later on.

The Importance of Healthy Fast Food That Includes Balance Nutrition

Balance nutrition is a must if you want to lead an active and healthy lifestyle.

P.S: Healthy Fast Food that contains balance nutrition plays the biggest role in helping me to lose weight successfully. You can read more in detailed about How Healthy Fast Food Help Me To Lose Weight.

Knowing Your Own BMR (Basal Metabolic Rate)

It is really important to know your own BMR. Knowing your own Basal Metabolic Rate can help you in managing your own weight as well as calories intake for your body.

Let me explain in a simple way to understand about Basal Metabolic Rate (BMR)

BMR is the battery indicator for our body. Battery = Energy needed.

Remote control operates using battery. If the battery is weak, then, we won’t be able to perform the functions on the remote control itself.

Same goes to our body too. Each one of us has our own battery indicator, the BMR which is the amount of calories needed by our body to let us have the energy to perform daily activities like walking, doing house chores, working, driving and etc based on the individual person’s age, muscle mass, physic rating, body fat %, visceral fat and body water %.

You must be thinking, so where can I know about my BMR, Basal Metabolic Rate?

Is easy. If you go to gym or any weight loss coach, they will have a weighing scale that measures your body that is able to tell you your BMR.

What is the use of BMR?

It is very useful and important. Because when you know the amount of calories needed by your body, let’s say is 1250 calories. And everyday, your total calories intake is 1800. That means it is excess by 550 calories. What happen to those excess 550 calories inside your body? Assuming you do not work out. And the excess 550 calories is not burnt. It will then stored inside the body and slowly weight gain will happen. But, if you do work out and manage to burn off the 550 calories, then you will be maintaining your body weight.

And if you take lesser than 1250, assuming only1000 calories every day. Reduce by 250 calories every single day. If this can be done consistently for a period of time, that is when weight loss will happen.

Don’t Make These Mistake!

Mistake #1 :Very Low Calorie Intake Diet

Let’s say you know that your BMR is 1150 calories. And you trying to be smart, by starving and skipping meals. And your calories intake is only 150. Guess what will happen? You will be suffering and torturing yourself. Can drastic weight loss happen? Of course it will happen, but it won’t give you long term results. Simply is because how long can you sustain by having daily diet food intake that is just 150 calories everyday? Believe me, you will collapsed and worst ended up in the hospital.

And worst, once you started to eat back normally, that is when Yo Yo effects will happen to you!

Mistake #2: Low Calorie Intake + Exercise Like Crazy

Same goes to the people who thinks that they eat so little and exercise like crazy. It seems healthy way of dieting, in actual fact is NOT! When your body is not getting the sufficient energy required, it will then be in sleeping mode. Just like the remote control, no matter how hard you press the button, when there is battery is weak it will not work at all.

If you are on any weight management program, make sure you know your own BMR – Basal Metabolic Rate.

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Losing Weight: What’s stopping you and why you’re not following the menu I provided to you?

For my students who complaints to me that they do not see results from their weight management program, I will usually ask them to share with me what they have been doing all this especially what do they eat. See, when a person gets onto a weight management program and they did not follow what is being told, it is really hard to see the results.

It’s all Reasons or Excuses Only…

If I have identified where the problem is that they are not getting results, I will usually ask them…”Why aren’t you follow the menu I provided to you?” And their answer for me, I would called it “Reasons” or “Excuses”.

I Know What You Have Been Through and I Understand It …

I have been through, the feeling of being a fat and unhealthy person. And I know what you need to go through in order for you to see the results. I can be there for you whenever you needed someone to talk to and someone to complaint too about who is sabotaging your weight loss program, and how to go about solving the cravings that you have from time to time. Losing weight can be a success when you don’t feel you are alone facing the challenges of losing weight.

What You Really Need To Do To Keep You Moving Forward In Losing Weight?

For anyone who wants to start a weight management program or decided wanted to lose weight, they really need to have a clarity of what do they want to achieve and what is the main reason for them to lose weight. If they do not have clarity, chances of them giving up half way is very high.

What Is Clarity?

• Able to visualize the new YOU, the new wardrobe
• Knowing exactly WHY you want to start a weight management program
• What will you do if people around you are trying to sabotage your weight loss plan?
• I’m not following the weight loss plan, am I giving myself reasons or excuses?
• What makes me stop moving forward to achieve MY weight loss goals?

Try asking yourself 5 Questions about Clarity. If you can answer it then you know what you are doing. If you can’t answer, I suggest you to find out the clarity first before jumping to start with any kind of weight management program.

If you like this weight loss motivation tips, do share it with your friends in facebook and twitter. This might be able to help you and your friends in finding their clarity.

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Permanent healthy weight loss requires permanent lifestyle changes

If you enjoyed this Weight Loss Motivation Quote then please share it with your friends on Twitter and Facebook. Thank you.

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Body Image Distortion will usually leads to unsafe weight loss behaviors

Scientists have a name for what is going on the minds of these non-overweight girls who view themselves as fat:  Body image distortion.

So, who are considered suffering from this body image distortion? Check out the symptoms:

• Non-overweight girls who long to be skinnier

• Girls of normal weight and even those who are underweight often have difficulty seeing themselves the way they really are.

“A distorted view of one’s weight status makes one more vulnerable to using unsafe weight loss behaviors. The key is to cultivate a positive, realistic, and appreciative relationship with your body regardless of your weight, then get support to develop eating and activity habits that balance input and output, and that you can live with for long time.”

Body image dissatisfaction is different from body image distortion. Body image dissatisfaction is where a girl sees her body the way it really is and finds it unattractive, but a girl suffering from body image distortion falsely interprets what she sees  in the mirror.

Have I met such girls before?

As a personal weight management coach, of course I have met such girls before. It is just a few and surprised to me is I met one guy too. Some that I can’t meet face to face and I do a quick analysis on their weight based on their height, their weight is perfectly falls in the range of ideal weight. But these people keeps telling me that they still very fat and need to lose more weight. As an experienced personal weight management coach, by the look at the number from the calculation and also from the body shape, we can tell whether the person needs to lose weight or just to eat healthily and maintain the current weight and body shape.

Will I still coach and guide people who are suffering from body image distortion?

No, because they don’t need a weight loss coach to teach them how to lose weight as they don’t need one. But what they need is support of 3 A’s for their mindset.

The 3 A’s:

Attention: Refers to listening for and responding to internal cues (i.e., hunger, satiety, fatigue). People suffering from body image distortion will usually starve themselves and this will leads to an unsafe weight loss behavior. Instead of starving, they should eat right.

Appreciation: Refers to appreciating the pleasures your body can provide. There is no “perfect” body. Different culture, different race, different ethnic will make us looks different individually. Learn to appreciate what you’ve got.

Acceptance: Refers to accepting what is — instead of longing for what is not. Learn to accept the truth.

Healthy body weight is the size a person naturally returns to after a long period of both non-compulsive eating* and consistent exercise commensurate with the person’ s physical health and condition. People who are suffering body image distortion must learn to advocate for themselves  to aspire to a naturally determined size, even though that will often mean confronting misinformed family, friends, and media advertising again and again.

*Simply stated, non-compulsive eating means eating when you are hungry and stopping when you are satisfied. This involves being able to distinguish emotional hunger from physical hunger, and satiation from over fullness

Eating Less To Lose Weight: Correct or Wrong?

When I tried to promote to people about healthy way to lose weight, one of my subscriber replied to my email and she said..

i have lose 8 kg already just less eat as usual

My replied to her, how long can you afford eating less to lose weight? Can you afford to eat lesser and lesser for the rest of your lives just to maintain and keeping the weight off? Does she knows that initial stage of eating less to lose weight will work so effectively and that is the reason why she is losing 8kgs just by eating less to lose weight. Eating less to lose weight without eating a healthy diet, is not the right way to lose weight. This is because when a person started eating less and not eating a healthy diet, let’s say insufficient of protein intake. What the body will do is, it will steal protein from your muscles and organs. Then, when you are losing your weight, it could be losing the muscles mass.

Eating less to lose weight will work because it is a sudden cut on the amount of calories intake to the body. When a person takes lesser calories than the body needs, automatically the person will experience weight loss. Cutting down calories is the right way to lose weight, but cutting down the nutrients needed by the body is a huge No No.

What is your body telling you when your body is not getting the nutrients needed?

When your body is lack of the nutrition needed, you will notice few things like:

• Dry skin
• Easily crack nails
• Coarse hair
• Easily feeling tired
• Looking pale
• No energy

When your body is telling you something, this shows your body is telling you about your weight loss plan.

If your body starts  telling you something that means you are under go an unhealthy way of weight loss. Your body is lacking the nutrients needed. A lot of people are neglecting this and take it easy.  What is the point that you can lose weight, then you don’t look attractive? Out of the sudden you can lose weight, but you look so unattractive because you are easily feeling tired, looking pale as if a sick person and lack of energy? Is this called the success in losing weight? Do you dare to teach people to lose weight like you do even you have lost a lot of weight using your own weight loss plan which is showing that your body is lacking of the balance nutrition needed by your body?

Please: Don’t be the blind person who leads another blind person…

Eating Less To Lose Weight Is Correct, But You Need To Eat Right!

To eat right is actually quite simple. Know the reasons of your weight gain problem. Then, identify what and how you can do to lose the weight. Yes, eating less to lose weight.. but you need to eat the right food. The right food for the body. Many people does not know what is the right food for the body. Right food is the food that your body cells needs. Our body are made of trillions of cells. Cells need food too. Cells need food like vitamin, minerals and sufficient water. Feed them with these right food and you are on a way to Healthy Weight Loss Plan.

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