Thirty Days To A Slimmer You

Everyone wants quick weight loss, but did you know that there are ways that you can shape up quickly -- looking many pounds lighter -- without losing an ounce?

Many people have found that by ramping up their exercise routine, they can quickly get the body they want and lose many clothing sizes. Yet the scale doesn't register any actual weight loss.

This is because -- as most of us know -- muscle weighs more than fat. When we exercise, we burn the fat and we make our muscles stronger and more defined. We also make them slightly heavier -- heavy enough that their weight takes the place of all those fat pounds we are also burning up. As a result, it is possible to wear smaller size clothing while still weighing the same (or, sigh, even more) than you did before starting an exercise program.

What's the best exercise to do to accomplish this? Simply put, it's the exercise you will do consistently, every day. Now, that doesn't mean you have to train like an Olympic athlete every day. There are some very good workout videos or even video games that give you a solid workout in as little as 20 minutes. The trick is to actually do them.

When searching for these exercise programs, look for those that include both aerobic (or cardio) programs and strength training. Your body needs both in order to look its best. Cardio exercise gets your heart pumping and burns off fat while strength training helps your muscles to look stronger and more attractive.

It's also a great idea to find exercise programs that include stretching. Stretches help your body recover from the other exercises and also gives them a long, lean look. Stretches keep your body from "bulking up" from weight training exercises.

Finding these workouts is easy -- just use your favorite search engine and type in keywords such as "quick weight loss exercise". There are also websites that provide reviews of exercise videos and other weight-loss options that help you compare and choose the ones that best match your needs and your lifestyle.

If you find more than one exercise program that seems to meet your needs and fits your price range, don't hesitate to try them both. The variety will help you to keep going.

What about diet? Of course, it's very important to eat the right foods in the right amounts and to avoid junk food. However, it is mainly a matter of common sense: fill your body with protein, fruit, vegetables and whole grains. Stay away from sugars, salt and added fats.

Above all, stay away from the scale. It's too easy to get discouraged when the numbers don't move the way you want. Instead, pay attention to your clothes. They will soon start to fit a lot better. It's a great feeling when those elastic-waist pants that you've been relying on start to slide down your waist.

Start today on a sensible exercise and healthy eating program. Stick with it and you will be astounded at how quick weight loss comes. While you may not see the difference in the scale, you -- and everyone else -- will definitely see a difference in your clothes.

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Over the pass few weeks, we've been running a series of articles on how to keep a weight loss journal. In this article, we'll discuss how to stay motivated.

The biggest hurdle in keeping your weight loss journal is staying motivated. Do you remember keeping a diary in your pre-teen years? How long did that last? You probably fell away from it. Well, the same thing can happen with a weight-loss journal.

Here are some tips to get past those hurdles:

1. Reward yourself: If you've gotten through a whole week of faithfully recording in your journal: set aside seven dollars, one for each day. If you slipped a little, that's okay, but pay yourself for the days you wrote an entry.

2. Set a goal. Set a reasonable, attainable goal, such as fitting into a size 10 by Christmas. Or, train for an athletic event, such as walking a half-marathon. Keeping a weight-loss journal will help you reach that goal.

3. Put your journal in a prominent place. Keep it on the kitchen table or in the center of your desk at work. Don't let anyone put stuff on top of it, so you will always be sure to see it.

4. Post a reminder: Put a sticky-note on your computer monitor. Better yet, put one on your refrigerator and on your cupboards. All it has to say is "journal". Not only will this remind you to write in your journal, you will also think twice about reaching for a snack because you know you will have to write about it.

5. Tell someone about your journal. By telling someone you are keeping a weight-loss journal, you will be subliminally reminded to write in your journal every time you see them.

6. Make journal time your time. If you only make entries once a day, make it a pleasant time: turn up some music, curl up under a blanket, grab a cool drink of water and enjoy going over your day.

7. Be honest. This is your journal. No one should be looking at it except you, and maybe your doctor. Your weight-loss journal will serve no purpose if you don't write down what you really ate and drank and what exercise you had.

As one anonymous forum member said at peertrainer.com, "Put *everything* you eat, even a tootsie roll, in your log so you can see if you are sabotaging yourself (little things add up when you're at this stage)."

8. Be positive. While you must be honest, you should also be positive. There is no sense beating yourself up if you gave in and had a piece of cake at the office party. Writing down that you did so is not meant to be a punishment. You wrote it down so that if your weight spikes a bit within the next few days, you'll realize the cake was probably a contributing factor. Write instead: "1 small slice cake to celebrate Sue's birthday. She's a good friend so I had to celebrate".

Another anonymous forum member at peertrainer.com said, "Track other achievements you are making as well as your weight loss, things that will make you feel good about what you're doing."

9. Celebrate your successes. "I had a small slice of cake for Sue's birthday. I usually go back for seconds, but this time I only had one piece. And I didn't even finish it!"

10. Make sure you notice changes. "Today I was able to fit into those jeans that I haven't been able to wear in years."

What to do when you reach your weight loss goal

If you are consistent with your diet and exercise routine and keep up with your journal, eventually you will lose all the weight you want to lose. What then?

That really is a decision only you can make. You may want to keep up your journal every day to keep you on the straight and narrow. You don't want to gain all the weight back, do you?

On the other hand, now that you have some new eating and exercise habits in place, perhaps now you can set it aside. If your clothes start to fit a little snug, pull it out again and start over. There's no harm in that.

Perhaps now that you've learned a thing or two about how to lose weight, you will want to share that information with others. Consider starting a blog or contributing to a weight-loss forum or chat room. Tell them about your experiences, including your successes and failures so they can find some inspiration from you.

If you have lost a tremendous amount of weight, it may be fun to have a ceremonial burning of the weight-loss journal. If you have access to a fireplace or bonfire, throw your journal in there and watch the flames destroy the reminder of your overweight days. Perhaps you can throw in a "before" picture to remind yourself that those days are gone.

Keeping a weight-loss journal is a very useful tool to help you look and feel better: It helps you to take an honest look at your habits. It is convenient. It is inexpensive. It can be tailored to meet your unique needs and personality. But most importantly, it works! What more can you ask for?

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Swimming exercise is one of the best forms of exercise that you can include in your daily schedule. Swimming works every muscle in the body and many people find it enjoyable and something to look forward to every day. If you have been looking for an exercise method that you can include that is both enjoyable and good for you, swimming is the perfect choice.

Including exercise in your daily schedule is an important part of your continued good health as well as helping you to stay looking younger and fitter. It is a tremendous benefit to find an exercise type that you enjoy and that you are likely to return to every day for the most health benefits in your life. Swimming is an enjoyable pastime for many people and if it can get some people moving, it is a wonderful motivator.

Swimming exercise can take place in a gym that is equipped with a pool for swimming all year long. Those who enjoy swimming in their own pool for exercise should consider a health club membership for those days when the weather does not allow for swimming out of doors. An indoor pool in the gym will allow you to go for a swim even when there is snow and ice on the ground.

The local YMCA is a good resource that usually has an indoor pool for members to use for their swimming exercise. The pools are generally Olympic size and will allow you to get a good workout swimming laps. Using various swimming strokes can allow you to focus on particular muscles in your body. There are some swimming strokes that will use every muscle and these are some of the most intense workouts that you will ever have. While it may seem as though swimming is a much less strenuous sport, it really is one of the most all encompassing workouts that you could use.

Swimming exercise can also be a part of a varied exercise routine. It is sometimes beneficial to include a number of different exercise types in their routine to avoid boredom. Swimming is a good choice for a few times a week along with weight training, aerobics, running, bike riding and many other activities. Varying your exercise routine is a great way to make exercise fun and something to look forward to every day.

With all of the exercises that are out there for you to include in your routine, it is a good idea to include as many as possible. Swimming exercise is just healthy for your body and can keep you coming back to the gym again and again. It is fun and many people find that swimming is much less damaging or hard on their joints.

Seniors might find that including swimming exercise in their routine is a way to keep on exercising when they are suffering from arthritis or other joint ailments. Water aerobics is another way that swimming can be incorporated into an exercise routine that anyone can do for some fun and strength training for the body.

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