STOP choosing the wrong diet.
How often have you chosen a diet because it worked for a friend? Perhaps you were inspired by a celebrity spokesperson? A diet might be perfect for someone else, but their needs, their lifestyle, and their food preferences could be completely different from yours.

STOP setting unrealistic goals.
Dieters are often highly motivated and full of excitement at the beginning of their weight loss program. It is often during this phase that they set unrealistic goals for weight loss. High expectations can cause weight gain when lack of progress leads to lack of motivation.

STOP using "lack of time" as an excuse.
One of the most common barriers to weight loss is the belief that you don't have enough time. The bottom line is that if you want to lose weight, you have to find a way to make time for healthy activity. It is hard, but don't give up. Try to create a schedule for healthy weight loss activities. Better yet, hire me, an In-Home Personal Trainer, I will follow up with your activities, and hold you accountable.

STOP isolating yourself.
Sometimes, we need a little help, a little push in the right direction.  Contact me, believe me, I will help you! Trying to do this by yourself may not be the most efficient method, and I don't want you to get frustrated and give up......

STOP underestimating your food intake.
Do you really count all of your calories? Remember that even tiny 25-calorie nibbles here and there throughout the day can add up. Snacks count, food from your dining partner's plate counts, and calories consumed during food preparation count. EVERY DAY, someone tells me that they are eating healthy stuff and that they can't understand why the weight won't 'come off'. My answer-your calorie intake is apparently more than your calorie 'output'. I gently suggest, 'Have you tried keeping track of what you eat?' The response I get is either - Oh, I know what I am doing...or, I don't have time to do that...

Well then, back to 'lack of time' as an excuse.  If one is really serious about achieving something, they simply must find/make the time.  We all have the same 24 hours in each day!

STOP believing that "healthy" foods will cause weight loss.
Several studies have shown that people are more likely to overeat foods that they perceive to be healthy. There may be health benefits to the food you are eating, but if you eat too much of it, it will cause weight gain. Calories do add up!

STOP sitting all day.
If you spend your day sitting at a desk or your evenings lying on the couch, the calories you burn will be minimal.  Instead of being sedentary, even if you have a desk job, try getting up every hour even if it's just to stretch, or take a short walk around the block. If you like watching television at night, fold laundry or dust furniture instead of just lying on the couch. Besides, sitting too much leads to poor posture, which is unattractive, unhealthy, and can be painful at time. Keep moving!

STOP overestimating your exercise activity.
Too many people think, well I went to the gym for two hours, or I lifted weights for some minutes, I have burned lots of calories...not so fast...two hours in the gym, but how intense was the workout? Were you just going through the motions, and not really pushing beyond your comfort zone? You have got to put in the work to see the results!

STOP compensating for exercise by eating more.
It is normal for your appetite to increase when you begin to exercise. A common weight loss mistake is to indulge in extra snacks and treats as a reward for the workout; eating those treats can cause weight gain. Instead of overeating after your workout, try to plan to eat a healthy, low-calorie snack right after you exercise. Combine a lean protein with a carbohydrate to satisfy your hunger and replace nutrients lost during the workout....and of course, drink water, lots of it!


STOP expecting major results from minimal change.
There are certain facts about weight loss that smart dieters learn after a while.  One of the them is that dieting is difficult.  Of course, you'll see ads for popular weight loss pills that claim to help you lose weight without any effort.  Any many trendy fad diets make the same promises.  But those products and plans don't work. The truth is that weight loss is hard. Don't let the difficulty of the process deter your CONSISTENT effort.

Instead of getting frustrated, focus on small accomplishments as you lose weight. At each stage of the weight loss process, find an accomplishment to be proud of. Focus on the positive. For example, if the scale isn't giving you the weight loss results that you want, then celebrate the fact that you ate a well-balanced diet during the day.

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