4 Tips for Effective Weight Reduction

★ You can also check out our weight loss programThe Truth About The Ketogenic Diet.
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★4 Secrets to Successful Weight Loss.
1. Creating Your Exercise Habit.
Before you panic about that much exercise, give yourself permission to take that time and experiment with different activities, schedules and frequencies will allow you to find what will work for you in the long-term, not just a few days or weeks.A basic exercise routine should include cardio, strength training, and flexibility exercises to help you burn calories, build muscle and keep your connective tissue flexible.
2. Creating Your Healthy Eating Habit.
It should also come as no surprise that the next part of successful weight loss involves diet. The majority of NWCR members reported eating a low-calorie, low-fat diet, with women eating an average of 1,306 calories a day (24.3% from fat) and the men eating about 1,685 calories a day (23.5%from fat).What’s interesting is that about half of the members used a commercial diet program while the other half did it on their own. Regardless of which path they followed, the members ended up following the same type of diet. In addition, about 80% of members reported eating breakfast each day, which science has already shown leads to a lower BMI than people who skip breakfast.
3. Creating Your Self-Monitoring Habit.
Another behavior of NWCR weight losers is weighing themselves on a regular basis. About 44% of members reported weighing themselves every day while 31% weigh themselves at least once a week. The idea here is not the scale itself, but the vigilance successful losers maintain even after they’ve lost the weight.This is a key point that differs from many diet programs currently out there. Many diets require you to follow different phases with different levels of calories. Often there’s an induction phase, or a time when you restrict foods (or even entire food groups) and drastically lower calories. After that, dieters then begin to add foods and calories back into the diet, finally getting to a “maintenance phase” where they eat more calories than they did at the beginning of the diet.
4. Being More Consistent.
It’s common for many of us to eat healthy during the week only to blow it on the weekends. But, NWCR members were able to maintain their weight loss by eating healthy all the time. Fifty-nine percent of members reported eating the same on weekends and holidays while 39% reported followed stricter diets during the week as compared to the weekend. In other words, the more consistent the diet, the more likely members were to maintain their weight loss year after year.
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So many people don’t believe you can have successful weight loss after 40. They think that as you age, weight gain is just a part of life. But I am an example of how you can lose weight successfully without surgery and maintain that weight loss for years..
Weight loss is a matter of understanding how the body works and then applying that reality to your diet. Of course we need to be consistent in choosing appropriate foods, finding great tasting recipes, and planning our meals. These small steps will help us not only lose the weight but keep the weight off..
Health and happiness take work. Make working on it part of your daily routine..
Thank you for watching!
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00:00 Intro.
00.48 Is Everyone a Winner?
02:55 How Does Artificial Winning Affect Us?
04:48 Weight Loss: Simple But Not Easy.
06:45 My Health Prioritized Over Everything Else.
09:57 Weight Loss Success Secret.
11:09 No Excuses Allowed.
13:36 Outro.
PS. When I began my journey to solve my hip issue, I did a lot of research to find answers to my hip inflammation. I realize, that there may be people who do not know how to find a mentor for weight loss and especially, finding the right mentor for weight loss. I really hope that these videos help you to see that my goal is to be that right mentor for weight loss. Because I will continually do the research necessary to give you the most up to date information that I have..
Please keep in mind that these videos are for educational purposes. I encourage everyone who wants to take action to find a psychologist to work with. Working with a psychologist is not only more efficient, but also keep in mind that a psychologist is trained to help people solve problems..
Any product links are Amazon Associate Links unless specifically stated. Purchases made through these links will result in commissions to support the production of future videos..
#wellnesswarriors #healthyketogenicdiet #mindblowingmondays #mentalhealthmondays #healthandwellness #ketogenicdiet #keto #ketopsychologist

Why diets and exercise regimes generally fail and what you need to know in order to succeed at getting Healthy, Fit and Slim for life. Here is more information about my ‘Be healthy’ program incase you would like it:
https://mummywhisperer.com/be-healthy-course/

How to lose weight and keep it off? According to statistics, the average person attempts to lose weight at least four times a year. But only 1 out of every 100 people lose weight for good and can proudly share their weight loss success stories. We at Bright Side want you to be one of those people, so we decided to reveal these secrets to help you suffer less and reach your goal much more easily..
Dr. Roger Gould, one of the most well-known experts on emotional eating, assures us that our emotions, not a lack of willpower, prevent us from losing weight permanently. Therefore it’s important you know about these secrets before starting your battle with weight loss..
Other videos you might like:
15 Simple Ways to Lose Weight In 2 Weeks https://www.youtube.com/watch?v=SThFgplRgHQ&.
10 Simple Habits to Lose Weight Naturally https://www.youtube.com/watch?v=HUhNe1_CTVQ&.
THE BOILED EGGS DIET: Lose 10 kg In 2 Weeks! https://www.youtube.com/watch?v=6NMZr9ptODE&.
TIMESTAMPS:
Be consistent 1:03.
Track your progress 1:55.
Be physically active 2:28.
Get support from your friends and family 3:11.
Determine your metabolic type 3:48.
Any diet requires supervision 4:45.
SUMMARY:
Change your eating habits step by step, with no rush. Take small but healthy steps on a daily basis and make slow but steady progress..
You should weigh yourself daily and register all the changes. Remember that slow and steady progress is the ideal way to lose weight and to improve your habits without too much suffering..
A healthy diet plan does help you lose weight, but you should combine proper nutrition with physical exercise. Even low-risk activities, such as walking will be helpful..
The moral support is critical when you’re on a diet. Your friends know that when you do give in to temptation, you’ll feel guilty afterward. Therefore, they can remind you to be careful with high-calorie foods when they are with you..
Before giving up, learn more about your metabolism. If you have a slow metabolism, arm yourself with patience and don’t let your guard down. Remember that long-term results become visible one day..
If you decided to start a diet, contact a good nutritionist for supervision and advice. Let the professional come up with a food plan according to your needs and the capabilities of your body..
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If you look at the process of weight loss, it seems like a no-brainer, doesn’t it? Eat less, exercise more and watch the pounds melt away. It’s such a simple concept. In fact, if you believe the hype put out there by some diet books, magazines, and infomercials, it may seem like fast weight loss is just one diet or gadget away…if you could only find the right one..
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Today, I want to talk about an approach to keto that I’ve worked on for the past 4 years. Its something I get my clients to do over a 6 week period. Follow these steps, and you’ll start seeing results effortlessly. It’s simple, but it’s not always easy, so lets get started..
Why am I sharing this information? Shouldn’t I keep it a secret and charge money for it? From experience, this community thrives on knowledge, and the more knowledge we share, the better off we all are. I’m only trying to set the bar higher, because once this information is out, you’ll have everything you need to not only get started, but to also hone in on exactly what works for you..
So, let’s start with week 1. Week 1 is focused on getting you to follow a ketogenic diet. Sounds simple right? Well, I want you to follow a ketogenic diet, but cut out nuts and cheese. Both nuts and cheese are fine in moderation, but most people don’t do moderation well, and end up eating way too much of these foods and wonder why their not losing weight..
So week 1 is simple. Eat keto, but cut out dairy and nuts. But it doesn’t stop there. Try to reach your daily protein goal throughout the week, because next to limiting carbs, protein is the next most important macronutrient you can control. If you don’t know what your protein goal is, jump over to my macro calculator and put in your details. This will give you how much protein you need per day by raw weight, so try to stick with that as closely as possible..
Now, let’s move onto week 2. Week 2 is where you’ll start to introduce fasting into your diet. I’m still amazed at how many people intermittent fast but binge on snacks when the get home from work. This is why I remove cheese and nuts from the equation, so there is no mistakes..
This is how it might work for me. Depending on how fat adapted I am, fasting can be hard, or it can be easy. Generally if I’m more fat adapted, fasting will come much more easily. So I start with 16 hours fasted, and an 8 hour eating window. Then, each Monday, do a 24 hour fast. If for any reason I feel off during any of those fasts, I just stop..
So, let’s recap. Week 1 is keto without nuts and cheese. Week 2 is introducing fasting, now, lets move onto week 3, 4 and 5..
These weeks are what I like to call the testing period. This is where you will test out 3 variables and see how you respond. To do this, you’ll need to go over to my website and fill in the weight loss plateau questionnaire, and that should give you your first testing variable. This might be sleep, it could be tracking macros, it might be stress. That will depend on your answers. But the main idea is this: Try to dedicate each week to improving just 1 thing at a time. So week 1 might be sleep, so focus on getting 8 hours of sleep a night. The second week might be tracking macros, and the third week could be monitoring your stress..
I go into much more detail with my personal clients throughout this stage, as seeking the help of a nutritional therapist can be helpful during this stage, but I trust that you can at least give it a good crack over weeks 3, 4 and 5..
Now, once you’ve tested a few variables, you have to decide which variables you want to keep, and which you can safely ignore. Which of those weeks made the biggest impact for you?
Week 6, the last week is all about putting those pieces of the puzzle together. It’s like finding a groove, and sticking with it. Don’t let anyone else ruin your groove, and don’t let self sabotage get in the way of your own progress..
At the end of the 6 weeks, you’ll have found what dietary changes have the biggest impact for you, what benefits fasting has personally on your own body, and which variables you can work on in the future to really crank up the volume on your weight loss or health goals..
But what if you’re just starting out with keto, or you are having trouble getting back on the wagon because carbs are just too damn delicious? Well, I’ve created the 5 day carb cleanse which is specifically designed to get you back into ketosis in 5 days. I take you through simple processes that not only get you back into ketosis, but help you stay there consistently..
If you’re interested in the 5 day carb cleanse, grab the link in the description below. We’ll be starting in January, but its actually already open, so feel free to give it a red hot go until january rolls around, then we’ll kick off all together in style, and say a big fat see you later to carbs as a group..
So, I hope you enjoyed this information, and I’ll be seeing you next week.

Hey, Folks!
Let’s talk about losing weight with little effort! Here are eleven simple tips and tricks that you can use to lose major weight on Keto (or most diets, really!).
Keto and Calories: https://www.youtube.com/watch?v=6s_vzpVGY-0.
How to Meal Plan Like a Pro: https://www.youtube.com/watch?v=t7BXOnaXEKQ.
Instagram: https://www.instagram.com/keto_ally/.
Blog: http://allymcwowie.com/.
Facebook: https://www.facebook.com/AllyMcWowie/