If there is one thing in this world that is going to motivate you to get off your butt and start exercising to lose weight, well it’s music.

Music feeds the soul as they say and have proven. The thing is finding the right music that motivates you as we all have different tastes in music.

How To Choose Music For Your Workout

What you want to do is create different playlists for the different types of exercises you perform.

• Pick a selection of songs that are fast-paced and have upbeat tempos say, 120 to 140 beats per minute are good
• Use a reliable MP3 player, ipod or your handy iphone so your songs can be easily downloaded and grouped into playlists.
• Listen to music that you like and don’t worry what other people say as it’s all about you.
• Match your music to your exercise regime, if you plan on walking at a fast pace, your music should reflect the fast pace you are going to be walking.
• Experiment with popular songs that you otherwise never thought you’d like.

BUT it doesn’t have to be this way if you just make the simplest changes.

Here are the two simplest key behaviors that you need to change.

1. Change what you eat
2. Change how much you eat

How simple is that. Now you just have to follow through on these changes.

So how do you follow through?

Going on a diet program will definitely help you on your way since they put you on a healthy eating program that looks at what and how much you eat.

You can find a diet program that suits your needs on the weightloss options page. There are so many diet, exercise and weightloss coaching programs out there in the world that there has to be at least a handful that will meet your dietary and exercise needs.

If you are going to go on self made diet then here are some tips to help you;

• Use portion controlled packaged foods to help you (prepackaged frozen meals and single serve snack packs for example).

• Use smaller plates than usual to serve your meals.

• Eat small amounts of food every couple of hours so you’re not starving at main meal times.

• When eating take away, don’t buy super-sized options.

• As soon as you begin to feel full, stop eating.

At the end of the day, the only person who can change your eating habits and lose the weight in the process is you. So remember, you can succeed as long as you put your mind to it!

Let’s be honest, changing eating habits is not going to happen overnight but with willpower and a picture of the goal end in mind, YOU CAN DO IT!

Read my post Eating Less = Freedom to help you retrain your mind over the way you currently think about food and eating.

Going from a habit of over eating with a food intake of over 3000+ calories or more, to a diet that restricts you to eating 1200 – 1800 calories a day, is a big ask for your body and mind to accept this change overnight.

So what do you do when you cheat your diet?

Don’t Beat Yourself Up Over It!

If you have a sneaky pick or bite on a chocolate bar etc, outside your diet every couple of weeks, then don’t beat yourself up over it because a little treat every couple of weeks won’t hurt you and I mean ONLY a little. You will still make it to your goal weight and your goal to retrain your eating habits are working. After all if you are now having a little treat every couple of weeks instead of your old habits of eating a big treat every couple of hours, well congratulations to you!

If you cheat on your diet every couple of days with more than just a pick at a slice of cake and actually eat the whole slice or even worse the whole cake, then you are going to stay fat and get even fatter because you are failing only yourself.

Prove to yourself and not anyone else that you can achieve your weight loss goals and turn your life around. Only you can make the decision and only you can make it happen.

Don’t cheat yourself out of what you deserve, a better, healthier, sexier you!

Now that you’ve chosen the diet that you want to follow, the next step is to throw away all the garbage food that you have grown accustom to.

Garbage Foods Are Not Your Friends

These garbage foods haven’t been friends to you at all. In fact you probably have felt at one point or another that they are your only friends when there was no one else. The reality is however is that they were never your friends but in fact your worst enemy you could ever have.

All they have done is make you fat and unhealthy. Then after it’s too late and you realize that you have become fat, the crap food manage to make you fall into a state of depression.

How Did This Happen, You Ask Yourself?

If your honest with yourself, you know how it happened. Filling up the fridge and cupboards with the crap stuff and hiding it under your bed or drawers where it all is easily accessible for you when your feeling down and out, or too busy, or too lazy to make a healthy meal for yourself is how it happened.

So What To Do Now?

It’s quite simple;

• Get the garbage bin
• Fill the garbage bin with all the crap foods you found in;
  • The Fridge
  • The Cupboards
  • And any hiding places you have stashed the crap foods
• Once you’ve collected all of it, take the bin outside for the garbage truck to take it all away
• You are now garbage crap food free!

Your diet success has just become more of a reality now that you have gotten rid of the garbage. Now wasn’t that simple and pain free. Here’s to your success!

There are multitudes of diets out there in the big wide world. Some great, some good and some down right silly and dangerous to your health.

So how do you find the right diet for you?

Well you will need to;

• Do Your Research
  • Researching on the internet to compare diets is the fastest way
  • Look through magazines and books
  • Asking friends and family for their personal diet opinions and experiences
• Now Narrow Down Your Options
  • Make sure your diet options are;
    • Safe – Don’t choose diets that advise you to drink water only or are far too low on calorie intake per day. You will know by instinct and natural logic, which diets to stay away from like crash diets
    • Healthy – Choose diets that meet your health requirements for your body
  • You can choose your diets by categories like, Prepackaged Diets, Low Carb Diets, Detox Diets
• Look at your affordability
  • Some really good diets are quite expensive but if you can afford it then go for it. Look at this as a great investment for yourself and well worth the expense for your life
• Ensure availability
  • It’s not a good idea to choose a diet that is not readily available to you 24/7 because if it has to be shipped from another country or state there can be delays on shipping the product to you and you don’t have emergency supplies on hand, then you will most likely fall off the band wagon

Don’t waste your time researching every single diet there is in the world. Select a few, narrow them down, choose one and go for it!

So you’ve started a diet and you are all fired up with two guns blazing!

You say to yourself that your going to lose all the weight in 1 month. Only problem is, is that 1 month has come around and you haven’t lost all the weight you wanted and start feeling disheartened.

What happened? Why haven’t you lost the weight? Was it the sneaky slice of cake you had at work? Or perhaps the time you decided to not exercise for two days?

Well it isn’t because of any of those reasons or similar one’s to them. It’s because of your;

Unreasonable High Expectations

Do you honestly think that you can lose the fat you have had attached to your body for the past 1,2, 5, 10 plus years overnight? If you do, then you need your head examined.

It took you years to build up all those extra bulges and those bulges aren’t going to go away without a fight. If you try to eat next to nothing and exercise crazy for the next few weeks to get the body you want, then you will fail in the long term.

Why you ask?

You might not be able to see the bulges when you lose the weight but those bulges are just hiding under the surface of your skin waiting for their chance to get right back on top of your hips.

This is because they know that your body and mind aren’t strong enough in the long term. Sooner or later, your going to have to eat more like your body was accustom to in the past because bad long term habits are hard to kick overnight and your out of control exercising will decrease as soon as you think that you don’t need it anymore because your too busy being a social butterfly showing off your new body.

You might get the body you want in the short term, but in the long run, all the bulges will be back and sadly bring some extra bulge buddies with them.

How to Set Up REALISTIC Weightloss Goals

• Weightloss targets are dependant on the amount of weight you want to lose;
  • 3months, 6 months, 8 months, 12 months, 16 months, 18 months, 24 months
  • 1 kilo loss a week is fantastic! 1 kilo a week over 1 year equals to 52 kilos lost!!
  • 2 kilo loss a week is out of this world! 2 kilos a week over 1 year equals to 104 kilos lost!!

Now those are some awesome weightloss numbers over 1 year and when you stop and think about it, your body and mind are going to be much more stronger and happier with their new hot body and thus you get to keep your new hot body for the rest of your very long and exciting life!

Taking 1 year to lose the weight is nothing considering to the many years you have left to live.

Lets say that you are 30 years old and you lose all your weight by the time of your next birthday at 31 years old. From this point forward, you will live the next 50 years in the body you have always wanted!

If you have been fat for the past 1, 2, 5, 10 plus years, what’s 1 year to you to lose it?

So don’t be in a hurry to lose the weight overnight, just be realistic and go for it!

If your sole reason for wanting to lose weight is because you want to attract a partner, then theres nothing wrong with that!

It is definitely in the top two reasons why I wanted to lose the fat. A lot of people don’t want to admit it but I’m sure I am one of a tens of thousands if not more who feel this way.

Motivation and You

We need motivation because it drives us to succeed in our plan to lose weight. We can have several reasons on why we want to lose weight or just one single reason. It doesn’t matter how many motivators we have or what type of motivators we have, as long as it drives us to reach our goal and succeed, then good.

Lets be Honest

People judge other people in the first ten seconds of meeting you and a lot of that judgment is purely on the way you look.  How tall, short, fat, thin, pretty or ugly you look before actually getting to know you as a person.

Men, women, we all do it. It’s just the way it is, right or wrong.

You may have the greatest personality in the world but sometimes it’s just not enough for the guys or girls you want to attract. They want to be with someone who they find physically attractive as well as having a great personality.

Don’t Get Angry, Get Motivated

When I was at my ideal weight and looking totally hot, I had the guys that I found attractive lining up trying to date me. But as soon as I gained the weight, they didn’t want to date me anymore, which is fair enough. I don’t blame them at all. It’s human nature, right or wrong.

It is what it is. The only guys I attracted were the ones that I found absolutely no attraction to. So I was judging them also on their physical attractiveness and least to say, they were way off of what I wanted in a guy. As fat as I was, I wasn’t going to settle for anything less than my ideal man.

Then I lost the weight and what do you think happened. Yes, that’s right, the guys I found attractive, found me attractive once again.

It’s the greatest feeling when you have the hottest guys chasing after you and also the worst feeling when they don’t acknowledge you because you are fat, even though you might be well dressed, presentable and pretty.

So if your main reason to lose weight is to attract a partner then go for it! Use that motivation to succeed because when you do lose the weight, you won’t only gain the girl or guy of your dreams but you will also gain a whole lot of other positive benefits as well, such as better health, more self confidence and a new lease on life, just to name a few.

You may also find my post ‘no longer a fat bootycall’ interesting and fun too!

Going on a diet to lose the body bulges and gain a fabulous figure, means cutting out the bad foods and start eating the good foods. And this all comes down to eating less at the end of the day.

Going from eating over two, three, four or even over eight thousand calories a day to whittling down to eating 800,100,1200 or 1800 calories a day can be a shock to your body and more so to your mind!

Eating less is excellent!

Reprogramming your mind to see that eating less food is a fantastic habit will only empower your body to feel no difference in the less amount of food it is now taking.

If you are counting calories, kilojoules etc and you have almost used up your daily allowance by the end of the day and you still feel hungry, chances are is that your actually not hungry. It’s just your mind playing tricks on you because of the long term bad habits it’s become a custom to.

Start with your mind and your body will follow

When you feel like eating less is a prison term and a too hard, say these things to yourself to keep you focused on reprogramming your mind to see the positives in eating less;

• I am now eating the same as everyone else. Yes!
• Finally, freedom!
• Healthy eating, healthy mind, healthy life all round!
• No more fat for me!
• Life’s to be lived and I’m going to live it
• The food is not the problem, it’s the way I think
• I control my destiny, not my bad food eating habits
• My soul is worth more than a piece of fatty crap

You deserve to have a healthy eating habit just like everyone else. You deserve the life that you want to live and eating less to no junk and crappy food anymore is going to give you that. Because at the end of the day, eating less and more healthy equals freedom!

Is there an unspoken law where diets can only start on Mondays?

It feels like it. Many times I have heard my friends, family and friends of friends say they are going to start their diet as soon as Monday comes along.

So why Mondays?

Because Monday is the beginning of the week and therefore seen as an easier way to keep tally of how many days and weeks you have been on the diet.

This is also an excuse for people so they can keep eating the bad foods and stock up before Monday comes around.

So what’s the difference if you choose to start your diet on Tuesday or Thursday? None.

The only day that matters

The very day you decide to lose the fat is the only day that matters because it’s the day you start. You start dieting right then and there. You don’t wait for Monday to start the week fresh. As far as your diet is concerned, that day is today and not tomorrow or the day after.

So if your one of those people that choose to start your diet of Mondays, it’s time to stop that way of thinking NOW.

The 1st challenge of many to come

Congratulations! You have just overcome your 1st diet challenge which is deciding to go on a weightloss journey where the last destination is SUCCESS!

Outrageous! You have just crushed your 2nd diet challenge and it’s still only day one of your diet! Your not making any excuses of why you can’t start your diet journey on the same day you decided to go on that trip. Well done.

When you start changing the way you think and do things, the diet challenges aren’t so hard at all to conquer.

Now go out and win the battle of the bulge with a strong mind and the willpower to succeed.

There are some pretty cruel people out in there in the world that think their funny and pretty clever when they hurl insults at fat people about their weight.

I personally have been called all sorts of names in the past such as;

• fatty
• pig
• lard ass
• rolly polly

and many other names by total strangers and so called friends who tried to hurt me with their insults. It use to make me feel very sad and depressed until I turned it around and no longer did it bother me in the slightest.

Lets be honest, we are all human and have feelings. Some of use are more susceptible to peoples insults and take it to heart and yet others let insults just roll off like water on a ducks back and don’t give it another thought.

Two examples on overcoming the fat insults when walking away is just not an option.

Example: 1 Some so called friend or stranger calls you fat straight to your face

Response 1: “Oh my god, I’m fat? No? When did this happen? Wow your so smart, thanks for letting me know. After all these years I thought I was a size 0″

Example 2: Cowards yell out at you ‘hey you fat pig’ whilst they drive by

Response 1: “crack up laughing and clap with a big smile on your face”

Response 2: “put your hand up by your ear and make out you didn’t hear them”

Ways To Respond

• Walk away
• Use light hearted sarcasm
• Smile and laugh it off

Here are some choices you can make to change your work environment;

1. Report insulter/s appropriately to management (when being insulted and bullied at work)
2. Go find another job
3. Start being smart by either using sarcasm or laughing and smiling (walking away obviously hasn’t worked because their still insulting you with fat jokes)

Here are some choices you can make to change your home environment;

1. Move out
2. Start standing up for yourself by either using sarcasm or laughing and smiling at them to show what they have just said is ridiculous
3. End toxic relationships with the so called friend/s and family who are insulting you instead of supporting you
4. If it’s your house, then kick the person who’s insulting you out.

If you insult the person by calling them names in response to their insults, then you are playing their game. You will feel better and they will feel defeated when you don’t buy into their insulting tactics.

You don’t have to use the tactic of laughing at the fat jokes and agree to hide your true feelings that the jokes have actually hurt your feelings. If you think the joke is truly funny and doesn’t offend you, then laugh to your hearts content.

Judge how you will respond appropriately to the situation as your safety is paramount. Walk away from any violent situation to somewhere safe and get help immediately if you need it. Now go out there and take charge of your own destiny and don’t give other people the power to decide how you are going to feel and how your going to be treated by them.