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To make sure that you reach your weight loss goal soon so you can enjoy the benefits of this, rid your kitchen of all that high fat, high calorie food. Replace this with some low calorie snacks and cooking supplies that you should always keep on hand when you want to promote a claories in your daily menu. If you always have these low calorie snacks and food in the kitchen, when you want to cook a low calorie meal or have a quick low calorie snack you will have some right there and ready to go.

Condiments can be used to add flavor and zest to a lot of low calorie meals so keep easy to find condiments on hand so that if your low calorie meal needs a kick, you have a low calorie way to spice things up. Low calorie salad dressing or oil and spices to make your own along with low calorie mayonnaise both make any vegetables in salads more interesting and even tasty. Keep a supply of vinegar, cocktail sauce, lite soya sauce, olive oil and spices like salt, pepper, lemon pepper and others like these to add to meat dishes, especially fish and chicken.

Fresh salsa is a wonderful low calorie condiment for a salads and a tasty snack that will help maintain your calories loss each day. There is no need to deprive your body of sweetness during your weight loss program, especially at breakfast when a slice of toast can provide you with energy across the morning.  Choose from a wide selection of reduce sugar fruit spreads or jams at the supermarket and enjoy a limited spread of these daily.

Canned items can be kept for years and are always good to have around when you want to whip up a tasty, low calorie meal. Keep canned goods like tomato paste stocked in your kitchen to make your own low calorie spaghetti sauce, canned beans to make as a side dish, canned vegetables to throw into a casserole and canned fruit (in fruit juice not syrup) for desserts or over low calorie ice cream. These foods are all easy to prepare and all lead to calories loss each day.

Get organic soups and broth when you can and throw some soup in your bag for a quick work lunch or use soup as a base in a low calorie meal especially those using organic broths that are a great base for calories loss meals. Tuna is a quick protein pick me up or last minute casserole, hummus a Middle Eastern dip that makes a great low calorie snack and peanut butter that every house needs to stock.

Buying fresh fruits and vegetables can be expensive but you should try to have some around whenever possible. During the spring and summer, hit the local farmer’s market to get great deals on fresh, locally grown fruits and vegetables. Most of the time, fresh fruits and vegetables are cheaper than frozen during the spring and summer but to maintain your calories loss across the year, you might need to use frozen fruits and vegetables during the fall and winter when the markets close and fresh produce is harder to find.

Add some healthy crunchy snacks to your shopping list to replace those junk food chips or candy, both of which are high in calories, by buying nuts, trail mix, pretzels, popcorn, and tortilla chips. An entire pita has less than 200 calories so bake a pita until it gets nice and toasty and break it into small chips to eat with fresh salsa or some olive oil. This kind of meal makes sure that your calories loss will help you lose those extra pounds while still enjoying food!

Getting rid of the junk food in your house doesn’t mean that you can’t ever snack again, it just means that you need to change the way that you think about snacking, still enjoying a snack when you are watching TV or playing a game with your family. Getting rid of junk food in your diet can be like breaking an addiction, and you might have some withdrawal pangs, but stick with it because if there is no junk food in the house then you won’t eat it. Your diet will reflect a calories loss and you will experience weight loss and feel so much healthier and happier.

Warm regards

Rowena French

For the Team

mightydigitaldownloads.com

 Rowena French loves healthy living through weight loss and exercise. Do you need the formula for lasting weight loss? There is only one answer. My free gift shows you how calories loss through healthy eating is just common sense! Read my guide.

Whenever you start a new diet, you are usually very upbeat, focused, positive and eager to get on track, lose weight, and get fit. But as the months go by and weight loss week after week becomes more challenging, it can be very difficult to stay motivated, continue exercising and making healthy eating choices. Here are some tried and true ways that you can use to stay on track with your weight loss.

Sort through old photos of you and tape one on the refrigerator after finding a picture of yourself that you absolutely hate; a picture taken when you were at your heaviest weight. Tape it on the refrigerator or the cupboard where you will see it every time you go looking for a snack. Every time you see the picture tell yourself that you will never look like that again and this will help motivate you to not have that extra snack.

Set weight loss goals and rewards for yourself and write down these goals and rewards. Things like ‘When I lose five pounds I will buy that fabulous red dress’ or ‘When I can fit back into my skinny jeans I’ll treat myself to those boots that will look great with my skinny jeans’ or ‘When I lose thirty pounds I’m going to Florida for a vacation and I’m actually going to buy a swimsuit and go in the water.’

Work towards you goals! Keep track of your progress and reward yourself well when you accomplish another goal that you have set for yourself. Setting goals and rewarding yourself is a powerful way to stay motivated to diet because you will start to really see the positive results of all of your hard work.

Start a blog, name it My Weight Loss Week, and get a little digital support. Starting a blog will help you stay motivated to keep going because now you are accountable to your readers to stay on your diet and keep losing weight. Having a blog will also get you a lot of support from your readers in the form of helpful comments and emails to keep you motivated to stay on track.

A picture is worth 1000 words so flip through some of your favorite clothing catalogs and cut out photos of the clothes that you want to be able to wear when you are at your ideal weight. Pin them up on your closet doors, on your mirror, anywhere where you will see them. Stay focused on how you want to look when you are at your ideal weight, the time when your weight loss week in week out won’t be needed, then visualize this and it will help you make it happen.

Read by going online or read books that detail the stories and successes of other people who have lost weight successfully. Reading about the success of others will help inspire you to keep going. After all, someday someone might be reading about your struggle with weight loss as a way to stay motivated and to stay on their diet!

Try new things and do not get stuck in a food or exercise rut. Try new ways to exercise, considering a martial arts class, belly dancing, or take some friends to a roller rink or ice rink to skate for the afternoon or even go sledding or skiing. No matter what the season, there is sure to be some new outdoor or physical activity you can try to change your routine a little and take the focus off your weight loss week by week.

Avoid people who are unsupportive or that sabotage your weight loss efforts.  If you have a friend who always want to eat fast food or go get ice cream and tells you that it is OK to cheat on your diet ‘just this once’ or says other things that dampen your efforts, do not hang out with that person anymore. Do not let anyone hold you back from doing what you know is best for you – making healthy choices and enjoying your weight loss week in week out!

Warm regards

Rowena French

For the Team

mightydigitaldownloads.com

Rowena French loves healthy living through weight loss and exercise. Are you tired of fad diets and their useless promises?  There is only one formula for success. My free gift reveals how you can enjoy weight loss week after week. Read my guide.  

Over recent years, the focus in weight loss programs has been largely low carb or low fat diets.  In order to lose weight, you need to eat less calories than you need to use across each day. So regardless of what your diet or eating program is called, the bottom line about all successful weight loss is calories loss. 

Are you ready to figure out how many calories that you should take in each day? There are several ways to decide what your ideal calorie intake should be. Some are complicated and involve calculating your Base Metabolic Rate and then adding the amount of energy you normally put into physical activity and adding in how efficiently your body processes food.

You can go to a nutritionist who has tools to measure those values and get a very precise figure of how many calories you should be eating each day. But if you want a simpler formula to figure out how many calories you should be taking in each day to keep your body functioning, there is an easier way. First, you need to assess your activity level.

You are sedentary if you sit at a computer all day and do no more physical activity than walking around the grocery store. The best way to figure out how many calories you need to take in on a daily basis is to take your weight and multiply it by 14, so if you weigh 150 pounds, you would multiply 150 x 14 and get 2100, and need to take in 2,100 calories each day to maintain your weight. To lose weight through calories loss your intake will need to be less than this.

If you are moderately active, you don’t work out every day, but you might hit the gym two or three times a week or walk or bike ride around the neighborhood at night. To figure out how many calories you need each day, take your weight and multiply it by 17 so the total will give you the number of calories you should take in to maintain your weight. To lose weight through calories loss your intake will need to be less than this.

If you bike to work, go to the gym every day, or run five miles at night, you are active. In order to figure out your ideal calorie intake, multiply your weight by 20 and that is how many calories your body needs to keep working efficiently. To lose weight through calories loss your intake will need to be less than this.

A food diary is a great way to get an accurate idea of how many calories you consume in a day and figure out how many calories are in each of the things that you ate that day. There are lots of commercially available calorie counting books that give the total number of calories for a lot of common foods and even fast foods. Using a food diary you can accurately count the calories in a fast food meal and determine what and how much you can eat in order to lose weight through calories loss.

There are also many calorie counting websites that have the same information for free and will help you manage your calories loss and the impact of this on your overall weight loss. Counting calories may take a little time at the outset but you it becomes a lot easier and will help you control what you eat so you can lose weight and keep it off forever.

Warm regards

Rowena French

For The Team

mightydigitaldownloads.com

Rowena French loves healthy living through weight loss and exercise. Do you need the formula for lasting weight loss? There is only one answer. My free gift shows you how calories loss through healthy eating is just common sense! Read my guide.

Pedometers are a very useful tool in your get fit program. When exercising to lose weight, you need to keep track of how far you walk.  Use a good pedometer. I must confess that my husband and I both compete to see how many steps we take during the day.  He is a sore loser  when I beat him. On many occasions he insisted he has taken more steps than I. To verify this, one day while he was at work I checked his pedometer against mine and found that his pedometer scored 30% more than my pedometer.  Obviously, he wins when his pedometer is unreliable.

On a more serious note, though, when you are exercising for a healthier you, you need to have some objective means of keeping track of your daily activity.  Pedometers are extremely cheap and can be bought for less than $10.  You can keep a chart of your daily steps. When you decide on a lifestyle change to lose weight or to reshape your body type, you need some crutches to help you on your journey and to keep your motivation and energy high.

Interestingly, what started us on the use of pedometers was a corporate fitness competition called Global Corporate Challenge. Companies from around the world have registered to see how many steps their teams could make each day. The competition includes a website (http://www.gcc2008.com/login.aspx ) that shows the particular place in the world that the team can 'walk' through that day. You can profile your weight, weight loss, body fat, and steps taken. Drive obesity away! The Global Competition is another way to keep motivation high for fitness and weight loss.

For more ideas, check out some of the resources that can help with your lifestyle changing new exercise program. Change now!

We found suggestions from "101 Everyday Tips for Losing Pounds" very helpful in our weight loss program.  

Warm regards

Rowena French

For The Team http://mightydigitaldownloads.com

My mother-in-law wants her son fitter not fatter.  That’s why she is happy to see 'less' of him these days.  She’s heard that he’s discovered body type exercises that are a prefect match for him and she’s thrilled with the result. 

 This is the woman who has waited for the day when we will buy the house next door to her, move in and never leave.  She is the same person who will never fully adjust to the idea of her son living in another city. So, what has happened and why is happy to see less of her son these days?

 It’s all related to her own deteriorating health over recent years and the path she wants her son to avoid. She was an overweight mom and knew nothing about the importance of well tailored body type exercises for many years. She developed high cholesterol, suffered a serious stroke and has newly diagnosed Type 2 Diabetes so this means that now she MUST take care of her health and diet on a daily basis. 

Now she weighs less than at any time in her married life. Her cholesterol levels have dropped but, unfortunately, her life is ruled by diabetes. She wants her adult kids to take their health and well being seriously, by following a good diet, and exercising regularly.

When she learned that her son had lost his first 11 pounds and has more energy than ever, she smiled.  She wanted to know more about his discovery that he has an endomorphic body type.  She’s curious to learn how he has formulated a new diet and more about the new body type exercises he has tailored to match to his body. 

She understands now why he has always struggled  to drop those extra pounds (especially around his waist) and how he is increasing his metabolism to lose weight and develop muscle stamina.  She can see that his choice of the right body type exercises is critcial to his success. 

The last time my husband visited his mother, she noticed his reduced body fat and trimmer waist.  She said that he looked as lean and handsome as he did on our wedding day, like his ‘old self’.  She is delighted that he looks so much healthier and has even started regular body type exercises that are right for her.

As we left, she waved us Goodbye from the front door and called happily to her son, ‘Be seeing less of you’.  She meant it!

PS. Oh my goodness, she just called to say that the house next door is on the market… 

Warm regards

Rowena French

For the Team

www.mightydigitaldownloads.com

Rowena French loves healthy living through weight loss and exercise. Exercising without results? My man lost weight and got fit with the right body type exercises. My free gift helps you do this. The Best TYPE of Exercise for your Body TYPE tells you how