How Much Fiber should I be Eating

How to Eat 37 Grams of Fiber in a Day

I couldn't believe what I was reading. An adult male should be eating 38 grams of fiber a day. Am I crazy, or doesn't that seem like a lot. I looked it up for myself and sure enough, they had it right. And to top it off, if you're not getting enough fiber, you're not going to lose weight. Maybe that's why my weight bounds around day by day.I found this info on WebMD. it's a good source for weight loss information.

When it comes to getting enough fiber in our diets, most of us fall short. But it's easier than you think to eat the recommended daily intake. For adults 50 and younger you need 25 grams for women and 38 grams for men. This sample menu gives you 37 grams of fiber from tasty, familiar foods:

• Breakfast: One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk
• Morning snack: 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (1.5 grams of fiber)
• Lunch: Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, and tomato (5 grams of fiber total), and an orange (3.1 grams of fiber)
• Afternoon snack: Yogurt topped with half a cup of blueberries (2 grams of fiber)
• Dinner: Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)
• After-dinner treat: 3 cups popped popcorn (3.5 grams of fiber)

This might sound a little restrictive but this is meant to give you some ideas.
Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose "high fiber" foods -- which contain more than 5 grams of fiber per serving -- whenever possible. Consider fiber supplements if you continually fall short of getting what you need through what you eat. Examples include psyllium and methylcellulose.

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes. You can find fiber food charts on the internet. 

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Losing Weight Doesn't Have To Cost Money

You don't have to spend money to lose weight. You might even save some money. It’s a misconception that you need to sign up with some weight loss program and a health club if you’re going to lose weight. Don’t believe it. You can do any workout you need at home, but where you will save the money is in the food. Yes, good food cost money, more than cheap food that has no nutrition. This is a point to always remember; cheap food or snack food has no nutritional value. And the idea is to spend your money on food that will give you all the nutrition you need. Just in case you didn’t take a health class in school, Google nutrition, it tells you that the food you eat will keep you healthy, keep you from getting sick all the time and definitely save you on doctor bills. That’s the whole idea of eating; to give your body the nutrition to keep going. Only buy what you need and if you have the time shop every day and just buy exactly what you need for the day. This isn’t a new concept, people in most countries shop this way. In most countries food is all natural, that’s all you can buy. I’m saying most not all, but in most countries, people don’t make as much money and for them food is expensive and so to save money people shop for food every day, sometimes even twice or three times daily. Some countries refrigeration isn’t the same and many homes have very small refrigerators.

When you eat food that is high in nutrition, that’s the things your body needs to function properly, you don’t need as much food. Now when you first start changing your program and start eating healthy, you’re going to feel like you’re not full. If you’ve read my earlier posts I talk about changing your lifestyle. When you’re eating remember that you only need enough to get through the next three hours. I personally had to go to 5 or 6 meals a day; it depends on your schedule. I would eat a small meal every three hours. I’d start at 7 a.m. and then a small snack at 10 like a yogurt cup, a small lunch at 1 p.m., and then snack again at 4, and then dinner at 7 p.m. Never eat or even consume calories 3 hours before you go to bed. I know you’ve heard that before, but that’s because your metabolism slows down at night and when you lie down it almost totally stops so your body can change functions and begin to repair itself. So what I’m getting at is that your body is barely burning calories at night then first thing in the morning you need to jump-start your metabolism again.

You can’t take this for granted; you have to consciously make the decision to do this. Eating small meals every three hours gives you those three hours to burn those calories. And don’t skip a meal because you’re not hungry. A meal doesn’t mean you have to sit down and eat. It could be a cup of yogurt and a piece of fruit at your desk. The problem with eating just three meals is that you always eat more calories than you burn and so your body stores all those extra calories and so you end up gaining weight. It’s not always enough to notice but after a week you might be 1 or 2 pounds heavier. You can cut down the quantity of your three meals but you’ll complain about starving yourself. And even if you can handle starvation, you’ll shut down your metabolism and you won’t burn any calories.

Once you get used to your new routine you’ll save money on food, and you will be eating less.

Today food shopping is so time-consuming with reading all those labels and trying to stay on your budget that shopping every day is actually much easier and remember when you buy fresh fruit and vegetables there are no labels to read. And when you buy meat, 4 oz. of protein a day is all that’s required for your diet. Buy white meat not red, fish, pork or breast of turkey or chicken. Dried beans are better than canned and you can prepare several days worth at one time and refrigerate them. Use them hot as a side dish at dinner or cold in a salad. So most of the foods you’re going to buy don't require much work. Potatoes and pasta are o.k. but be careful what you add to them. That’s where all the calories are; in the add on’s. Butter is o.k. but in small quantities, and use real butter, no sour cream or those imitation produces. Small amounts of pasta are o.k. but don’t buy those jar sauces. Normally I don’t buy can foods, but can tomatoes are the exception. When you’re making a sauce for pasta canned tomatoes are better than fresh, just my opinion, they’re always ripe and I think they have more flavor.

Vegetables including fixing for salads, remember that salad dressings will get you into trouble. When you’re home I use a little olive oil and wine vinegar in moderation. There are other healthy alternatives like lemon juice. You can look up recipes on the web. You don't want to drink calories or make or buy gravies or sauces to put over your food. You don't have to eat hot meals every day. I try not to eat hot meals in the summer, ever.

 I’ve probably forgotten a few things, but you get the idea. You don’t want to buy anything man-made or anything made with processed ingredients like white flour. Try this kind of diet using these types of foods and you won’t have to starve yourself.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Why Are Two-Thirds Of Americans Overweight?

America Loves Fast Food

Latest Nutrition, Food & Recipes News

Americans love fast food -- even if they can afford meals that aren't prepackaged in grease-resistant wrappers, according to a new study. Is it any wonder so many of us have a weight problem. This blog post will give you the truth about America's overweight problem. It's no wonder health care costs are sky-rocketing. This blog post first appeared on Medicinenet.com. 

The study found that Americans of all economic classes eat fast food. Middle-income Americans are the most likely to eat fast food, but only by a slight margin from other income groups. Even the wealthiest Americans admit to eating fast food, trailing other groups by just a bit, the researchers said.

"It's not mostly poor people eating fast food in America," said study co-author Jay Zagorsky, a research scientist at Ohio State University's Center for Human Resource Research.

"Rich people may have more eating options, but that's not stopping them from going to places like McDonald's or KFC," he said in a university news release.

The study included information from a national survey. The researchers zeroed in on roughly 8,000 people who were questioned about their weekly fast food intake in 2008, 2010 and 2012.

The participants, who were all middle-aged, were asked how many times they had eaten food from a fast food restaurant, such as McDonald's, KFC or Taco Bell, in the past seven days.

The answers were then compared to questions about their wealth and income. The study found that the fondness for fast food transcends economic classes and is shared by rich and poor alike.

Overall, the researchers found that 79 percent of the participants ate fast food at least once a week. Twenty-three percent ate fast food three or more times during any one of the weeks examined in the study.

The researchers noted that people whose income fluctuated dramatically in either direction didn't change their eating habits. "If you became richer or poorer, it didn't change how much fast food you ate," Zagorsky said.

Income may not have influenced the participants' fast food habits, but their schedules did. The researchers found those who opted for fast food tended to have less free time and were more likely to work longer hours than those who didn't rely on fast food for their meals.

Some of those polled admitted to eating all of their meals at fast food restaurants.

The study's authors said the respondents didn't reveal what they ordered from the fast food restaurants. Some people may have eaten salads or other healthier menu items.

Since all of the people included in the study were middle-aged, the study doesn't reflect differences in fast food intake among people of other age groups.

Still, the researchers suggested their findings could help health officials develop strategies to curb the obesity epidemic and guide Americans to follow a healthy diet.

"If government wants to get involved in regulating nutrition and food choices, it should be based on facts," said Zagorsky. "This study helps reject the myth that poor people eat more fast food than others and may need special protection."

When I was working in an office all day, I'd say that 90% of the office workers would eat fast food mainly because of the convenience.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Bare With Me, This Does Have Something To Do Weight Loss

I read a news article Yesterday about the most important jobs in 10 years. In 10 years many jobs that people do today will be done with robots. That's not new, we all knew that, but what we didn't know was that this guy was talking about white collar jobs like engineering and programming. Many jobs like writing code for programs will be done better by robots.

The jobs of the future and the ones that pay the most will be the jobs that involve new ideas. The one thing that computers accomplished was to speed up the timeline. By that, I mean that what used to take a decade to develop, will now take a matter of months.

So, what does all of this have to do with weight loss? Just because medical science has "weight loss" on the back burner doesn't mean that new and safer methods for burning fat won't spring up. The newest and fastest way I found worked for me in a matter of months. Interval training is high-speed exercise done in spurts like sprinting for 100 yards, then jogging for 100 yards, then sprinting another 100 yards and then jogging 100 yards and repeating that 8 or 10 times. For those who have knee problems, you can do the same routine on a stationary bike.

I lost my body fat by simply doing this every day for a few months and following a low-fat diet with no meat and no processed foods. Seafood and white meat poultry, fruits and vegetables. I would eat several small meals and snack on nuts and berries. I never felt hungry and the fat melted off. Stick to this fresh food diet and you don't have to count calories.

Don't worry about the scale, you want to lose inches. Measure yourself once a week. I would measure and weight every Friday morning, first thing before I showered or ate. Because I believe in a big breakfast and smaller meals the rest of the day, I would exercise in the morning. I believe you have to jump-start your metabolism early to burn the most fat.

I want to warn you about the advertising products or meals that make claims of weight loss. It's possible that you might find something that would work for you, but you should discuss anything like that with your doctor first. Most products only work on some people and your doctor will explain the side effects. Meal plans are safer but you still have to exercise and the portions are small.

The best way I found, was just stop eating the things you eat now. Start eating fresh, healthy food. Stop drinking calories. Empty calories are only filler and can't be used by your body. Filler like chips or white bread will only be stored as fat.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Why Do I Gain Weight So Easily?

Do you feel like you gain weight just looking at food? You're not alone. Many struggling dieters wonder, "why do I gain weight so easily?" and "why do I keep gaining weight?"  You may feel like you are doing everything right with your diet and exercise plan, making these questions even more frustrating. I understand. And I've dealt with the same questions.

Why Do I Keep Gaining Weight?
It's not uncommon to have friends who can eat anything and stay thin as a rail.

Almost anyone with a weight problem knows someone who makes them simply green with envy. You know who I'm talking about—that person who seems to just eat endless amounts of food but never seems to gain a pound. It's so frustrating.  And it's especially hard if that person eats all the foods you love but you know you have to avoid them.

The bottom line is that it makes me feel bad. And it makes me want to blame someone. Sound familiar? If so, what do you say to yourself to make it all better?

It often feels like I gain weight just looking at food. In fact, I've even said it out loud. This outcry usually happens as I watch a skinny person eat a donut while I munch away on a stalk of celery. If I think this way makes me feel better for a moment, but deep down I know that it's simply not true.

So what is the truth? The truth is that there are real reasons that some people are thin and some people aren't.

Why Do I Gain Weight Easily?

It's very difficult to know the exact reasons why some people gain weight so easily while others seem to be immune to weight gain. They eat whatever they want while I eat almost nothing and get bigger. Of course, restraining yourself while you watch others indulge can be maddening.

And it can also make you feel hopeless.

But the truth is, my weight will always come down to my own eating choices and exercise habits. And yours does too. Fair or not, weight gain and weight loss is unique from person to person and always will be. But it's important to face the truth. It's not about feeling ashamed. It's more about creating hope.

Stop Weight Gain and Feel Better Today

If I want to stop getting mad, put an end to the frustration and stop gaining weight so easily, I need to look at each situation differently. And you can, too. We can take a moment to consider the skinny donut eater in a different light. Perhaps that person makes it a habit to exercise extra hard every day. Or maybe they have a "cheat" day now and again, but the rest of the time they eat healthy calorie-controlled meals.

And remember, metabolism greatly affects a person's tendency to lose or gain weight. Changing your metabolism is harder than changing your eating and exercise habits. You can strive to achieve a skinny person's eating habits or fitness level, but you just can't make their metabolism yours.

There are some factors in weight gain we simply have no control over. But there are others that we can change.

There are hormones that affect hunger and metabolism. We can't control those. But I can make the healthiest choices possible when I eat. And I can exercise to feel good about my body, not just to lose weight.  Then if I still gain weight easily, I know that I'm doing the best that I can for my health and well-being.

The change in perspective may not change my weight, but then again, it just might. If nothing else, it can make me feel better about my body and my weight...at any size.

I'll be frank about my weight loss journey. I was 220 pounds, now I'm 157.  When I was over 200 pounds It was very hard to lose weight. It takes energy to burn fat and if you are overweight and have too much fat your energy is being used to maintain body functions. You might be using twice the energy necessary to maintain the average size body. That just for your heart, blood flow, and the strength to keep your body moving. You may not have enough left-over energy to burn fat.

Now that I lost all my fat, my body burns way more calories than before and I don't have to watch what I eat. Of course, I'm smaller now, and I eat less and stay full. My body is working at 100% efficiency. Before I was probably at 60% percent. Your body should be burning up your body fat as you eat. But by carrying around a lot of extra weight, your body has to slack off on some of your body functions so the body isn't working at peak efficiency any longer.

Losing body fat should be your goal. Read up on weight loss and losing body fat. It doesn’t cost money to lose weight. The internet is full of free information.

But the quickest way and cheapest way is to buy an ebook online and get everything you need in one short read. I have two ebooks on Amazon:

How Bad Do You Want To Lose Weight

Getting To A Healthy Weight

Check out one of them, I think you can find all the info you need and plenty of tips on how I lost my body fat. 

Look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

Go to any of the websites below and search the title to find these e-books. These books give you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my books at Amazon.com, barnesandnoble.com,

 iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Is Salmon Good For Weight Loss?

Read this blog from one of my favorite blog writers. 

By Lisa Lillien, a.k.a. Hungry Girl 

Salmon is often touted as a healthy fish to add to your diet. But does that mean it’s good for weight loss? I’m Hungry Girl Lisa Lillien, and I’m investigating the claim that salmon can help you drop pounds.

Let’s start with an overview of the claims about salmon as a weight loss tool.

One common claim is that salmon's omega-3 fatty acids can help you lose weight. Omega-3s are known to stimulate leptin production in the body.

And leptin, a protein hormone, has been shown to regulate appetite and metabolism. This study found that when leptin levels fall, signals are sent to the brain to increase feeding and burn fewer calories; but when they rise again, the signals are reversed. And monounsaturated fats, in general, have been shown to aid weight loss.

The fish is also packed with protein, a nutrient that’s linked to weight loss. One study found that a high-protein diet can be a metabolism booster, and this study revealed the positive effects of protein on appetite suppression. 

(Another food that’s full of protein and good for weight loss? Almonds!)

Here’s my take on the claims:

Salmon doesn’t have magical fat-burning properties, but it’s definitely a smarter choice than a lot of other foods. All the protein and healthy fats will help fill you up and keep you satisfied. I’m a big believer in eating lots of protein when you’re trying to lose weight!

But it’s important to watch your portions when you’re chowing down on salmon because the calories add up fast. Depending on the variety, a 4-oz. serving of salmon has 215-260 calories and 10-15g fat. Keep in mind, most restaurants serve portions that are twice as large. So keep your eye on the amount you eat, and keep any sauces or toppings on the light side or skip them completely.

A squeeze of lemon is all it needs! And pair it with steamed veggies or another low-calorie side. 

Create a scoopable salad. Sometimes, you need a break from chicken and tuna salads. Replace ‘em with canned or pouched salmon! Try StarKist Salmon Creations — portion-controlled and delicious. Or mix plain flaked salmon with fat-free Greek yogurt, creamy Dijon mustard, and a squirt of lemon juice; then mix in some chopped cucumber, red onion, and capers. Season to taste, and serve over greens. YUM!

Throw it on the grill. There’s nothing better than a perfectly grilled piece of salmon. 

Overall, seafood is a better choice than meat. You can get protein from many different sources, you don't need to eat meat every day.

I write several blogs and e-books, check out some of my other sites.

idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Want To Lose Weight?

Ways to Make Your Diet Work Better

Reach short-term weight loss goals for long-term wellness

By Malia Frey 

Have you started a new diet plan? Maybe you're struggling with a weight loss program that seems to be dragging. Whether you've set short-term weight loss goals or committed to long-term wellness, there are ways to make your diet work better.  And the good news is that it takes just 20 minutes of your time.

How to Make Weight Loss Happen

Research into weight loss has revealed that goal setting is one of the most important steps in the weight loss process.

Why? Because setting short-term diet goals provides a road map for long-term health and wellness. 

For example, your long-term goal might be to lose 50 pounds. Losing that amount of weight might improve your health and change the quality of your life. That's exciting! But if you lose weight at a reasonable pace, it might take 6 months to a year to reach your goal. It's hard to stay motivated for that long. 

But if you set short-term weight loss goals along the way, you'll have reasons to celebrate during the journey. These small accomplishments help to keep you motivated and remind you that you are capable of reaching the finish line.

So how do you set both long- and short-term weight loss goals? Dieters who take the time to set a SMART goal are more likely to slim down. If you're not sure how to set a weight loss goal or set up your diet plan, use this list based on recent research to set up a program that works.

5 Steps to Make Your Diet Work Better

1. Personalize your weight loss goals. The goals you set should meet your specific needs, lifestyle, and circumstances. Don't get carried away with the exaggerated ads for popular diet programs that are unlikely to work. For most people, those programs are not healthy or realistic.
   
   Losing a maximum of 1-2 pounds per week through diet and exercise is considered reasonable. But you may choose to set a more personalized goal. Researchers at the University of Washington found that sometimes dieters don't like the strict standards set by many weight loss plans. 
   
   So choose a plan and make adjustments based on your lifestyle and preferences. Before you invest any time or money ask yourself key questions about what you hope to achieve. In the long run, making this extra investment will help you to stay on track and tackle common weight loss challenges as they arise.
    

1. Get expert help. Goals set with the help of an expert are more likely to be successful. A study at the University of California found that when patients were provided with help setting up and monitoring goals in the doctor's office they were more successful at attaining those goals. And similar studies have shown that other types of practitioners can help as well.
    
   In choosing an expert to work with, try to find someone who can be involved for the duration of the weight loss process. This way they can help to monitor your progress and provide feedback. For this reason, a physician may not always be the best source for collaboration. Consider other non-clinical providers. These may include a personal trainer, registered dietitian or weight loss coach. If you don't have access to a professional expert, consider connecting with others online. 
2. Make weight loss goals measurable. In their advice to new exercisers, the American Council on Exercise recommends setting measurable goals. That means that when you set up your diet plan, you decide how you will measure your progress and include this as part of your goal statement.
   
   Weighing yourself on the scale is probably the easiest method of measuring weight loss progress as long as you weigh yourself properly. But remember that there are other ways to assess your weight. Both BMI and body fat measurements provide different ways of evaluating your body composition. BMI is easy to measure and provides a good indicator of how your weight affects your health.
    

1. Write and post short and long term goals. In a published study about goal setting, researchers in Great Britain confirmed that successful goals need to be ambitious. On the other hand, the American Council on Exercise reminds new exercisers that successful weight loss goals should be attainable. So how do you set a goal that seems do-able and challenging at the same time?
    
   The answer is to write out both long-term goals that are more difficult and short-term goals that are a little easier. The short-term goals act as stepping-stones to the larger goal. In the Great Britain study, researchers emphasized using "incremental steps that lead to progressive achievement" as being important. By defining these multiple weight loss goals, you'll set yourself up for success.  Once the goals are written out, post them in a place where you see them every day to serve as a reminder of your commitment.

1. Create deadlines for your weight loss goals. Goals are more successful when a clear deadline is attached. These deadlines should be attached to both the short-term and long-term goals and can serve as reminders to measure your progress in the process of achieving your goal.
    
   For many people, a seven-day structure works well for short-term goals. This provides for a fresh start each week on Sunday or Monday. But remember to personalize your goals and use a time frame that works for you.

Goal setting may seem like a trivial task but it can be a key factor in the success of your diet plan. As you move through the weight loss process, the well-designed goals will help you to stay on track. And once you've lost the weight, good goal setting skills come in handy during the weight management process. At that stage, you'll find that continuing to set and reach goals will keep your confidence high.

I have to add a couple of comments. I'm not in favor of putting a timeline on your goal. Everyone will lose weight differently, depending on your age and percentage of body fat. You do have to change your diet to lose weight but you can't starve yourself. You have to eat and exercise to lose body fat. Sometimes you'll need some professional help. Weight Loss Counselors have the experience but get a recommendation. There are no licensing requirements for counselors. 

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.