Daily we make minimal decisions that make a big difference to your weight. Because we think little about these small decisions, the weight multiplies until it’s time for a full workout plan of action. Rather than waiting until it’s too late, start spotting these six diet saboteurs that may be gradually adding inches to your waistline.

“Out of Hand” Weekends

Researchers have found that people eat substantially more on weekends without even noticing it; especially on Saturdays when fat consumption is at its highest. Those additional weekend calories can quickly add up.

To avoid overindulging on the weekends, be aware of portion size and limit your alcohol consumption.

Eating On The Move

Eating on the go can lead you to eat too fast for your body’s hunger and satisfaction signals to keep up.  If you take less than 20 minutes to eat a meal, you could be setting yourself up for urges and over indulgence.

Plus-Sized Portions

Cook at home instead of eating out and use a smaller plate for your meals.  Don’t forget that half your plate should be filled with vegetables and one fourth with a lean protein.  If you must eat at a restaurant ask for a doggie bag before you eat and pack up the excess portion to avoid digging into too much food.

“Fancy” Coffee Shop Beverages

Those specialty drinks can cost you about 370 calories and 15 g of fat. Instead, go for a regular coffee with a couple tablespoons of sugar and you’ll slash about 17,000 calories a year from your diet, which is almost five pounds.

Missing Meals

Skipping meals is another way to wreak havoc on your metabolism.  Your body might store extra fat to prepare for other missed meals.  Instead of skipping meals, eat small nutritious snacks such as a handful of nuts or fiber rich cereal when you can’t get to a complete meal.

Here are some of the contributing factors to your unwanted weight gain:

You’re burning less energy. As you get older, you don’t need as many calories. Part of that is a little bit slower metabolism, but part of it is you’re not rushing around as much. You can’t believe how many calories you don’t need.

Try switching to smaller portions and sharing at restaurants, especially if dining with a spouse who is having his own problems with weight gain.

You’re less active. Many people find they have less energy as they age, but you may also find that life is less demanding than it was in earlier years. Eating a Mediterranean-style diet, with an emphasis on fruits, vegetables, whole grains, and healthy fats, keeps you feeling full and gives you more energy to exercise.

However, there is another significant barrier to exercising for older women. For those who want to exercise or get started exercising, it’s discouraging to go to a gym where there are lots of younger people.

How to Fight Back

A study of weight gain prevention in 284 women showed that women who maintained a healthy weight over a three-year period were more likely to:

• Carefully monitor food intake
• Avoid a loss of control of their diet (binging, for example)
• Not feel hungry

The strategies for combating weight gain as you age are the same you’ve used before:

• Count your calories
• Eat a hunger-busting diet rich in fruit, vegetables, whole grains, and healthy fats
• Keep fat intake below 30 percent of your calories
• Be physically active, at least 30 minutes a day, five days a week (more if possible)

Aging doesn’t mean you are destined for weight gain — just step up your diet and exercise routine to stay on track!

Winter: Base-Building and Boredom-Busting

You have to build a solid foundation of strength and cardiovascular health before you can move on to more intense and more fun activities. Start here.

Be Spontaneous – You can do anything you feel like, for 30 minutes to an hour. For cardio, follow the guidelines outlined above. For strength, keep your weights low, or just do one set of each exercise, mixing them as you please without thinking about what’s coming next.

Schedule Breaks – Avoid burnout. Every 4 weeks ease up during the last week. That will give your body time to absorb the work you’ve been doing. Your muscles get time to repair themselves, and you’ll be more ready for the workouts to come.

Spring: High-Intensity Fat-Burning

The party starts when winter is over. Now you can kick your program into gear by increasing your intensity. Here’s how to ramp up your routine.

Climb High – Try pyramid intervals to push your body to new levels of intensity. You can do them as running sprints, on a treadmill, bike, or elliptical. Warm up, then do a short burst of 15 seconds, and slow down your intensity for 30 seconds. Next, sprint for 30 seconds, then jog for 45 seconds, sprint for a minute, then jog for a minute. Then take the time sets back down again. Repeat for 15 to 30 minutes.

Speed-Up Sets – Alternate between cardio and strength training in 5-minute bouts. Use a different cardio machine each time and alternate between two different strength exercises for 5 minutes. For example, do 10 to 15 reps of a bench press and then 10 to 15 squats. Without resting, head back to the bench press for another set. After 5 minutes, get on the elliptical machine for 5 minutes before tackling two more alternating strength exercises.

Summer: Maintenance

This is when you make time for those long, leisurely outdoor workouts by cutting out one or two heavy sweat sessions. It’s fine to cut back on your frequency, but to maintain your fitness level you have to maintain your intensity with at least two high-intensity workouts a week.

Take 10 – Ten minutes may not be enough for staff meetings or back massages, but it’s all you need if you want to jog on the beach, because you can burn twice as many calories working in the sand.

Fall: Preholiday Prep

As the season changes, you’ll want to step up your routine by adding at least another day of exercise, so you’re training 3 to 5 days a week again. You also might want to add some intensity before the holidays eat up all your time.

Pump Out Those Endorphins – Multiple studies show that aerobic exercise helps beat and prevent depression because it causes you to release endorphins. So squeeze in at least three good cardio workouts each week to stay happy.

1. Panini Press/Griddle

This versatile machine cooks everything from hot sandwiches to grilled veggies, chicken, and fish. Its non-stick plates—which are designed to drain grease for healthier cooking—make lubing with high-fat butter or margarine unnecessary, not to mention give food that great grilled look and taste. And because food doesn’t simmer and soak in oils and grease (like in a conventional frying pan), by cooking with it you can easily shave a hundred calories off your meal!

2. Blender

Your conventional or hand-held blender could be your biggest weight-loss ally. Use it to whip up fruit smoothies in the morning and puree cooked vegetables for delicious soups and bisques at night. Not only will you drastically reduce the amount of processed foods (which can contain high levels of trans fat, saturated fat, sodium, and sugar) you consume, but also you will get your daily recommended servings of fruits and vegetables (which, according to the Department of Health and Human Services is two cups of fruit and two and a half cups of vegetables per day for adults consuming 2,000 calories a day) without even thinking about it.

3. Food Steamer

Although many consider a raw food diet as healthiest type, it’s not always optimal (or palatable). Cooking food via steaming is universally regarded as the next-best thing. Steaming, unlike boiling, ensures that foods’ vital nutrients are retained while allowing you to cook food without adding calorie-laden ingredients. Plus, steam is so gentle that it keeps food’s natural aroma intact.

4. Kabob Skewers

Yet another tool that helps avoid loading up your meal with unnecessary oils and fats, the skewer is a stylish partner for grilling or broiling beef, shrimp, chicken, and veggies. Since each one can only hold so many bite-size ingredients, it also helps with portion control. Cook your kabobs on a grill and you’ll score extra calorie-saving points, as fat will drips away in the process.

5. Food Scale

Food scales take the guesswork out of calorie counting because they precisely measure individual ingredients or entire meals, making portion control a cinch! Don’t already have one? Not to worry! You can purchase a solid digital food scale for as low as $20

Believe it or not, you can make this scenario work to your body-toning advantage – with your sofa or chair doubling as a surprisingly effective workout tool!

1. Couch Push-Ups

Facing a couch, kneel on the floor about 2 feet away from it. Cross your ankles, and place your hands shoulder-width apart on a cushion edge. Slowly bend your arms, and lower your upper body until your chest touches the couch. Hold, then press up again.

2. Side Crunches

Lie on the couch on your left side with your legs together and your knees bent. Place your right hand behind your head with your elbow pointing toward the ceiling. Wrap your left arm across your waist. Contracting the oblique muscles along your right side, lift your shoulder off the couch, bringing your rib cage toward your hip. Hold, then slowly lower. Repeat, then switch sides.

3. Armchair Stands

Sit on the edge of a chair or couch with your feet shoulder-width apart. Without using your arms, press into the floor with your feet, and stand, tightening your butt muscles as you rise. Keep your abdominals tight and your back straight. Hold, then slowly lower yourself. Before you touch the chair, stand up again.

4. Armchair Dips

Sitting on the edge of a chair (or couch), place your hands on the edge on either side of you. Move your feet out so that your butt is off the chair, and your knees are bent at 90-degree angles. Bending your elbows so they point behind you, lower yourself as far as comfortable. Hold, then slowly press up again.

5. Leg-Up Couch Crunches

Lie on your back on a couch with your knees bent, your feet up on one end, and your hands behind your head. Pressing your lower back into the couch, slowly lift your head, shoulders, and upper back off the couch. Hold, then slowly lower.

6. Scissors

Lie on your back on a couch with your hands (palms down) under your butt and your legs straight up in the air. Keeping your knees slightly bent and your feet flexed, slowly spread your legs as far apart as comfortable. Hold, then slowly bring your legs together, resisting as you press them in.

Tell Others You Are On a Diet.

Making your diet public is a form of affirmation. It is not easy to keep your diet a secret from others, and there is certainly no cause for you to do that. Revealing to others that you are on a diet can really help you in the long run. More people would be able to help you on your mission and you can depend on them more for morale support.

Motivation is the key to a successful diet. You can get this from those around you, especially from your relatives and buddies. If you hear unsupportive comments, just brush them aside and think of the positive effects of what you are doing.

Important to Drink Lots of Water.

Water is obviously very valuable to the body. It can even be more helpful during diets. Water doesn’t only help the body get rid of toxins and functions properly, but also eliminate cravings. A sudden shift in eating habits can cause unexpected cravings and hunger pangs. Water is very beneficial during these tough times.

A glass of cold water can effectively reduce any of your cravings even for just a moment. Whenever you feel like eating before meal time, grab a glass of water and drink until you feel the cravings melting away.

Purchase a Weighing Scale.

You don’t have to buy those large weighing beams that they use at the hospitals. There are several kinds of digital weighing scales available at your local hardware and electronic store. This is an important step in any diet; how else can you monitor your progress if you don’t own a scale? Important to choose a brand that is known for its durability and accurateness.

You can either go for a basic weighing scale that only has the ability to tell you how much you weight,or something that has extra options like weight logging and comparison programs. The latter type of weighing scale is very helpful in telling you just how you are developing through the diet.

Make a Habit of Weighing Yourself Every Day.

Once you bought a weighing scale, place it in your bedroom where you can easily access it after waking up. Many people only weight themselves weekly. Though this method is still effective, weighing yourself daily can tell your daily progress. This is even more evident if you get a weighing scale that is accurate to the last detail. Bear in mind that a 180.8 yesterday is different from 180.0. A weighing scale that can’t tell your accurate weight even to the last decimal is less useful.

Losing as low as .8 in your weight is significant because it shows you exactly how your diet is working. Keep in mind that the diet is only as good as its results. Continue to find more guidelines for a 10-pound weight loss or be creative and make one. You don’t know how much they can help you achieve your goal.

Are cardio workouts or weight training more effective for losing fat?

In this article, I have an intriguing discussion about cardio workouts, which will hopefully get you thinking differently, and trying new things.

You may know I’ve been called the anti-cardio guy before, but this week I’m back posing the question to you… Do you really need cardio training to get lean and in great shape? By the way, you’ll see in a minute that I’m not really “anti-cardio”, just “anti traditional cardio”.

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to accomplish these goals. They would never even question it.

However, I’m not only questioning it, I’m going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I’ve seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or de-conditioned people, but even in those cases, there can be more effective methods.

But what exactly is “cardio”?

Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, “cardio” exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. I’m not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumping, and gets you huffing and puffing, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise…it’s still conditioning your heart.

Let’s take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are full-filling your cardio workout needs as well (saving you time!).

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity…something that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Reading or watching TV while you workout is a joke!

Seriously, if you can read or watch TV while doing any exercise, you’re not concentrating enough on what you’re doing, plus you’re probably not working out hard enough to see any real results.

I challenge you to give the “traditional cardio” a rest for a month or two, and start training the way I explain in my internationally-selling Truth about Six pack Abs Program, and see how you start getting leaner, more defined, and your six pack starting to show through what used to be stubborn stomach fat deposits.

You’ll need a yoga mat (or a bath towel and a chair)

Heaven and Earth … Targets: Back, Abs, Butt, and Quads

• Stand with feet together, holding one end of rolled-up mat (or towel) in each hand, palms in, arms extended at shoulder level in front of you.

• Lower into a squat, then exhale slowly as you fold upper body over thighs, forming a ball: Tuck chin and bend elbows to pull mat to knees.

• Maintaining squat, uncurl upper body as you extend arms diagonally overhead.

• Return to tucked ball position. Do 15 reps

90-Degree Lift … Targets: Butt, Outer and Inner Thighs

• Stand with feet shoulder-width apart, holding one end of rolled-up mat (or chair back) in front of you with both hands.

• Bend knees slightly and hinge forward from hips, extending arms to plant vertical mat on floor a few feet in front of left foot so that back is parallel to floor.

• Keep both hands on top of mat for support and extend right leg out to side, toes pointed.

• Keeping abs engaged, back flat, and mat upright, exhale as you lift right leg out to side as high as possible. Hold for 3 seconds, then lower leg.

• Do 10 to 15 reps, holding the last leg lift for 10 seconds. Switch legs and repeat.

Standing Leg Curl … Targets: Hamstrings and Calves

• Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it’s parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.

• Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)

• Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.

• Do 20 pulses up and down. Switch legs and repeat.

Begin by accepting that you’re by no means going to be perfect. It has happened and you cannot change what you have already ingested, but what you can change is how you proceed.  By making a good, healthy decision the next time, you will feel better mentally and physically and avoid slipping into a rut possibly leading to another poor nutritional choice.

Anticipating and preparing for reversals can provide for damage control and allow you to take control of the situation to avoid further setbacks like weight gain and disappointment.  Keep these tips in mind and understand that possessing a rescue plan is all a part of effective meal planning and successful weight loss.

• Forgive Yourself.  We are human and are allowed to make mistakes.  Realize that this error can help you take control and eliminate a craving that may cause an over-indulgence ahead.

• Don’t Skip Meals.  Skipping meals will not stabilize the extra calories you splurged on; this may only make you hungrier and lead to another splurge.  Have a healthy, balanced meal rich with vegetables and low-fat protein to help rebuild your self confidence and your body.

• Exercise. There is no better way to get back on track than to start burning some of those extra calories and get rid of that hunger through a little more physical activity.  Whether it is walking after work or taking the stairs back from lunch, make an effort to get rid of the excess fat.

• Record Everything. Get out that food diary and start recording what you are eating and drinking.  This can help you take inventory of where you are nutritionally.  Getting back to logging calories and portions can be the motivation you need.

If you are willing to lose a few (or many) pounds, most likely you will want the best diet to help you lose the excess weight fast.  Typically there are several dietary fads available, but I am going to tell you about a very useful system to truly get rid of belly fat.

So, have you tried all those “Quick weight loss” methods promoted on TV in your attempt to shed pounds?  These programs will work for some individuals, but it’s really hard to survive on such modest food and calories.  Even more challenging, is sustaining your weight once you are no longer on the diet.

Allow me to let you in on the optimal diet EVER for fast weight loss – seriously!  The guide “Training and Nutrition – Insider Secrets For a Lean Body” is unlike anything you have gone through before.  Through this plan, you don’t have to count calories, or fat grams, or anything else.  Sound good?

The nutrition diet (if you can even call it that) allows you to have your favorite foods and despite all that, lose weight fast.  The techniques they tell you will permanently assist your body to burn fat and boost metabolism.  Undoubtedly, this is what weight loss is all about.

By understanding which foods are effective for burning fat and how much and when to eat, people can get rid of the excess weight much quicker than you could have ever imagined!  Have you ever lost 5 lbs. in 2 weeks while eating your favorite foods and not starving yourself?  I didn’t think so. It sounds too good to be true, but I promise you it isn’t.  This simply works.

This special weight loss plan will teach you all about “shifting calories”, which may not make much sense to you now, but it will when you embark on the program.  This is a program you can live with for the rest of your life – being overweight will be a thing of the past.  Plus, your total health will be much improved!

If your goal is to lose weight fast, I implore you to check out this program.  This online plan offers you all the information and everything else you need to quickly get your weight under control.  This truly is the better diet for swift weight loss.  You’ll see.