While simple, it applies to any area of your life. If you can measure something, you’re able to make progress.

If you want to grow a business you need to track pitches, sales, conversion, etc. And if you want to lose weight you need to measure your workouts and caloric intake.

But if you’ve ever tried to lose weight you know that it’s not always easy.  Bad habits are hard to break. But science has now proven that doing one thing will greatly impact your ability to lose weight and keep it off.

So what’s the habit?

Food Journal Study

In 2008, a Kaiser Permanente study of nearly 1,700 participants showed that keeping a food diary can literally double a persons weight loss! The study found that people who actually logged all of their meals in a food diary lost twice as much weight as those who kept no records at all.

And finding a program that works is needed because so many people in the United States and worldwide are struggling with finding a plan that works. As co-author of the study, Dr. Victor Stevens said, “More than two-thirds of Americans are overweight or obese. If we all lost just nine pounds, like the majority of people in this study, did, our nation would see vast decreases in hypertension, high cholesterol, diabetes, heart disease, and stroke.”

He also found that if people can lose as little as five pounds they can reduce the risk of developing high blood pressure by 20 percent!

What the Food Journal Study Found

According to the author of the study, Jack Hollis, Ph.D. said, “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

How a Food Journal Helps You Lose Weight

Keeping a food diary doesn’t have to be a formal journal that you carry around with you all day. Although that can work if you need to use one. But just the act of scribbling down what you eat on a sticky note, sending yourself emails tallying each meal, or shooting yourself a text message will work as well.

The results come from reflecting on what you eat on a regular basis. It’s about becoming aware of your eating habits so you become aware of what you’re eating on a consistent basis. 

Logging your food in a journal makes it easy to avoid temptation throughout the day. Food journaling in conjunction with these four habits will help you lose weight and keep it off for good. 

4 Ways to Accelerate Rapid Weight Loss

1. Find an Accountability Partner

Find someone with similar weight loss goals so you can find a partner to exercise with and send updates on your food diary.

2. Daily Exercise

While tracking your calories is key, daily exercise is also vital to losing weight. Whether it’s jogging, working out, yoga, pilates, or other activities. All of them will help accelerate fat loss and increase your metabolism.

3. Intermittent Fasting

There have been countless studies in the past decade showing the power of intermittent fasting (IF) to help people lose weight and keep it off.  

4. Meditation

How can meditation help lose weight? By helping you stay relaxed throughout the day. High-stress levels make it easy to binge on salty and fatty foods.

Plus, meditation can help keep you calm and keep cortisol levels low.

Food Journal Your Way to Success

Start using a food journal, email or text message reminder to hold yourself accountable. The simple act of becoming aware of your daily food intake will help you double your weight loss.

Add in some of the other four methods to become healthier and happier. Remember, you can’t live an extraordinary life you’re constantly worried about your health!

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Whether it be through digestion (sugary/unhealthy food), stress, drug use (prescription, caffeine, alcohol, tobacco) or pollution our bodies have a lot to deal with..

This has a huge effect on our general health and energy levels.

Mike Rashid is a man with a wealth of knowledge in health, bodybuilding & nutrition he is also an avid experimenter and will utilize any strategy that improves his overall physical prowess. The world we live in is more competitive than ever. Mike’s goal is to stay at the top of the food chain.

Below Mike shares some insight into his latest style of eating. This dieting technique is also embraced by other high performance athletes like Rhonda Rousey & Herschel Walker.

By eating one meal a day the aim is to reduce the workload we put our bodies under, thus increasing overall health and performance.

One scientific study  has revealed this fasting style may benefit the cardiac system and improve memory. It is also a proven way to lose excess fat and increase mental clarity.

When beasts talk, we listen. Mike Rashid a man with a lifetime of experience in cutting edge athletic performance. Listen as he explains his take on the increasingly popular 23/1 intermittent fasting program.

Eating One Meal a Day Will Lead To Better Health, More Muscle and Less Fat, According To This Bodybuilder

Expanding on the Intermittent Fasting, and Ketogenic Diet Hacks, Mike Rashid made a second video:

What was your take on Mike’s new style of eating? Do you have your own strategies that keep you ahead of the pack? Share your opinion with us in the comment section below.

The post Eating One Meal a Day Will Lead To Better Health, More Muscle and Less Fat, According To This Bodybuilder appeared first on Fearless Motivation - Motivational Videos & Music.

It doesn’t really matter which weight loss program you follow, the biggest challenge is staying committed, staying motivated to make it a lifestyle change. If you don’t make it a lifestyle change, there may be the urge to (unconsciously) go back to your old ways after you reach your goal. With these 11 weight loss motivation tips you’ll be ready to not only go out there and finish your weight loss program, but also to make it stick for life.

Weight Loss Motivation Tips to Help You Stick to Your Plan:

1. Think of the reasons that made you start

Some start because of their health; some start because of pure aesthetics. Your motives are of course your own, but it is important to keep them in mind throughout this journey. Think hard, whatever made you into starting losing weight, the same will keep you going for more. A strong emotional reason is always best. Perhaps you started because of the lack of self confidence when you look in the mirror, or go to the beach. Perhaps you started because you want to feel energetic and vibrant again, and you can’t stand the feeling of being less than you know you are worth. Whatever the reason, write it down and make sure you think of it at any moment you might want to give up.

2. Fall in love with your body

If you begin to think about your body as a mere vessel or just a machine designed to keep you upright, you might start to wonder if it is all worth it. This may sound like a cliché, but your body is your temple. Serve it with respect and you will find yourself capable of more than just running or lifting weights.

3. Friends

Now, I know what you’re thinking: “Well, of course, I need my friends, this is no actual tip.” Yes, you are probably using your friends as support already, but have you tried including them further? Let a friend be your alarm, your workout buddy or simply someone to cheer for you. You could go a long way if you are not going alone.

4. Keep track of your results

This is actually motivation 101. Make regular notes about any progress you have made so far (or any lack thereof) and be sure to keep it tidy and readable. Keeping track will not only get you more organized but will also serve as a tool for periodic milestones.

5. Exercise responsibly

If your weight loss plan involves exercising, and I might I add it very well should, it is not something that should be taken lightly. Poor exercising can lead to unsatisfying results, and what’s even more dangerous, it could lead to injuries. After making every mistake in the book, I’ve learned some significant lessons about training.

6. Don’t compare yourself to others

Getting your body in shape is your own task and no one else’s. Don’t make the mistake of wallowing over pictures in magazines that depict professional models. Sure, the pictures could be a form of motivation, but remember that you are actually competing against a version of yourself that you didn’t like.

7. Consult a professional

A lot of information about losing weight can be found online and in magazines. The Internet and the articles are a freat way to broaden your search for the perfect weight loss technique but are in no way something that should be taken for granted. Consult a nutritionist and a physician if you plan on going on a diet the same way you would hire a professional trainer to show you the exercises.

8. Change your exercise routine

Losing weight is intended to be a difficult task, but that doesn’t mean it should be dull or boring at any moment. Especially when it comes to working out. If you would like to find ways of stepping up your routine, take a look at five ways of mixing it up and staying motivated.

9. Baby steps

Patience is a virtue that can be learned. Losing weight and getting yourself fit is not something that can be done in minutes. Do not get depressed if losing weight is not going as fast as you hoped. In more cases than not, steady progress is a sign that you are doing everything properly.

10. Embrace the journey, not just the end goal

When you are feeling under the weather because of the undeniable and unavoidable hardships of weight loss, bear in mind that it is all a part of your changing process. Don’t focus only on the lost pounds, or the lost inches in your hips. The healthy habits you will gain, and the strength that you’ll possess after rising to every challenge are the ultimate prizes your mind can get.

11. You can do it!

Believing in success is already half of the triumph. 

Have faith; you have it in you to go all the way!

If you need further weight loss motivation on your health and fitness journey, look no further!
Listen to Fearless Motivation tracks every day, every morning while you workout and you will be full of energy and optimism and ready to create your best ever self!

The post Weight Loss Motivation: 11 Tips on How to Stick to Your Plan appeared first on Fearless Motivation - Motivational Videos & Music.

Worry not, you needn’t visit the gym to lose weight. You also needn’t stick to a strict dietary plan to shed some pounds. You can lose weight naturally!

Yes, there are natural remedies and recipes that can help you lose that obdurate flesh and get the body back in shape.   Eating these natural stuff on a regular basis will make you fight weight problems with ease. These items are easily available around you.

Some of those foods or items that help in weight loss include:

Water

Yes, drinking water everyday will help you lose weight. Make sure to drink plenty of water daily to get good results. You need to stay hydrated to prevent an excess storage of fat on the body. And don’t worry about water weight as the body has its own mechanisms to flush out the excess and keep in the essentials.

Lemon Juice

Lemon juice is extremely helpful in treating weight issues. Before start taking the juice, you need to drink as much water as possible at first. From the next day onwards, start taking lemon juice. You need to drink as much as ten to twelve glasses per day. But with the time, the frequency and quantity can be brought down to three.

Cabbage

You should include cabbage in the diet if you plan to lose weight in a natural way. This veggie stops formation of fat in the body and you manage your weight. You can also include cabbage salad in the diet as this leads to better results in quick time.

Apple Snacks

Eating an apple is not only keeps the doctor away but also keeps the weight at bay. As apples are a big source of   fibre, they help in curbing of the appetite. Besides, they are helpful in regulating blood sugar levels and they also stop excess water retention.

Tomato

Make sure that your diet includes tomato to help you manage weight. Eating ripe potatoes is a natural and safe way to lose weight. You can replace your breakfast with tomatoes, preferably two or three ripe tomatoes a day would do good.

Papaya

You should include papaya in the diet to shed excessive flesh of the body. Ripe papaya should be eaten to gain benefit. One can also go with papaya soup for the dinner to get weight loss in the expected time frame.

Jujube

Jujube leaves are an extremely helpful natural recipe to lose weight fast. Let the leaves soak in water for a night, and drink the water in the morning. Repeat the process for few weeks and you will get good results.

Ginger

Ginger will help you lose weight. Start chewing a sliver of fresh ginger for few days and feel the difference. More benefits reach the body when the chewing is done before meals. You can also grind a little ginger and mix it with lime juice and salt to get good results.

Lime juice-honey

The combo of lime juice-honey is used for long to cure weight problems. Take a little amount of both and mix it with water, and drink it. Do this regularly and go on losing the weight.

Conclusion  

So, you can see that visiting gym and maintain a military-like dietary regimen are not the only ways to lose weight. You can rather take it easy and find some natural recipes to gain the desired results. You can eat from some natural stuff on a regular basis and say goodbye to all your health problems.

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