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Weight Loss

This article is a part of an ongoing series featuring tips and ideas I have found that have inspired me on my personal weight loss journey. I hope they do the same for you ~Meir Liraz.

The Lion and the Gazzele
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How to Be a Peak Performer (wisdom)


 

Every day you become more aware of your abilities and recognize that opportunities to stretch your capabilities are limitless. You desire change, growth, and challenge, and a healthy self-esteem provides the energy.

Peak performers have more than goals, they have a vision of what their life will mean to themselves and others. Peak performers do not live in the future. Peak performers make sure each step taken in the present keeps them on the road toward their life goal.

Peak Performers Can Say:

1. I am motivated and have a mission with realistic and measurable goals.

2. I accept complete responsibility for everything I think, say, feel, and do.

3. I look for the window of opportunity in every situation and know that I will learn from every experience if I choose.

4. I always help others to do their best, and I encourage everyone to contribute something.

5. I correct my course when I reach an obstacle. This way, when things go wrong, I am still headed in the right direction.

6. I expect and appreciate change. It does not overwhelm me because I am prepared.

7. I stand up for my own opinions and values and respect others.

8. I am able to manage myself. I do not require instruction every step of the way.

9. I am not afraid of making mistakes or of taking reasonable risks.

10. I am my own coach. I engage in positive self-talk and rehearsal.

11. I am a life-long student. I am always ready to learn, and I know growth takes sustained effort.

12. I know myself well and still expect to find hidden talents, resources, strengths, weaknesses, energy, and interests.

13. I respect reality both pleasant and painful.

14. I engage in self-confrontation and do not blame others.

15. I readily forgive others and myself and correct mistakes when possible.

16. I am patient, kind, gentle, and compassionate with myself.

17. I have no need to prove I am better or worse than anybody else.

Just For Today

Decide to be happy today, to live with what is yours - your family, your business, your job, your luck. If you can't have what you like, maybe you can like what you have.

Just for today, be kind, cheerful, agreeable, responsive, caring, and understanding.

Be your best, dress your best, talk softly, and look for the bright side of things.

Praise people for what they do and do not criticize them for what they cannot do.

If someone does something stupid, forgive and forget. After all, it's just for one day.

Who knows, it might turn out to be a nice day.

My personal story...

Here's How I Lost 20 Pounds In 10 Weeks and Kept It Off ( ...and You Can Too)

Here's the simple weight loss method that works best for me:

As we all know, In order to lose weight we need to create a “calorie deficit”.  What that means is, we must eat less calories than our body burns in a day. There's no way around it.

To utilize this method I use a free app called: "Healthy Weight Loss Planner", you can install it to your android phone or tablet from here.

Now here's how this simple system works:

After installing or accessing the app online follow these three steps:

First: Use the 'BMI Calculator' to check your Body Mass Index (an indicator of body fat), and see where it fits within the BMI categories.

Second: use the 'Daily Calorie Needs Calculator' to determine the number of calories needed each day to maintain your current weight.

Third: use the 'Daily Diet Planner tool' to set a daily calorie target and construct a daily food plan to fit your target (and your diet's food discipline). Now obviously you need your target calorie intake to be less than your daily calories needs. How much less? Aim to subtract 500 to 1000 calories daily, this translates into losing about 1 to 2 pounds a week respectively (about 0.5kg to 1kg).

For example: if your daily caloric needs are 2200, and you want to lose 2 pounds (1kg) per week, your daily calorie target should be 1200. Once you achieve your goal, you can revert to a target of 2200 to maintain your desired weight.

A pace of 1 to 2 pounds a week will allow you to lose weight in a healthy, sustainable way. Keep in mind that setting realistic goals and tracking your progress are key to your success. Research has shown that those who keep track of their behaviors are more likely to take off weight. As a matter of fact, setting unrealistic diet goals is the main reason most diets fail. You want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term "diet" that you "go on" and then "go off" is not the answer to long-term weight management.

Note that the app sports a database featuring more than 400, mostly non-processed foods. The variety of foods allows you to construct food plans that adhere to any diet rout you decide to take. With this app you will be able to construct a food plan that fits perfectly with your specific diet discipline. Enjoy!