small habits for weight loss, lose weight
Diet & Fitness Weight Loss

11 Small Habits That Will Help You Lose Weight

When it comes to losing weight there is no shortage of techniques you can try.

From low carb, to high fat, to intermittent fasting, to becoming a vegan, chances are you’ve tried them all.

The problem with most diets is they leave you feeling deprived.

And before you know it you have reverted back to your old eating habits and gained back all the weight you lost.

The best way to lose weight and keep it off is to take a more gradual approach.

Making a few small changes to your lifestyle can add up to big time results on the scale.

This is because small changes are sustainable and easier to maintain.

11 Small Habits That Will Help You Lose Weight

Prepare Your Own Food

The only way you can be 100% in control of what you put in your body is by preparing your own food.

When you prepare your own meals you not only decide what ingredients to include, but you also decide how much of each ingredient to include.

Preparing your own meals is an extremely important part of losing weight.

Plan Your Meals In Advance

Each week you should sit down and come up with a meal plan for the week.

Having your meals prepared in advance makes it a lot easier to stay on track when you are trying to lose weight.

You’re less likely to grab for something unhealthy when your food is already prepared.

Always Keep Healthy Snacks on Hand

You’re human so you will want to snack.

And by the way, there is absolutely nothing wrong with snacking.

The key is to make sure you snack on the right things. Nuts, fruits, and vegetables are all great healthy snack options to keep on hand.

fear of gym, gym fear
Diet & Fitness

How To Overcome Your Fear of Going To The Gym

For many people going to the gym is a very scary experience. Especially if you are new to working out.

Just the thought of walking into a busy gym and not having a clue what you should do is enough to make many people skip the gym altogether.

One thing you have to realize is that gym fear is very real and its nothing to be ashamed of.

The good news is you can overcome your gym fears by doing a little upfront preparation.

Here are 7 tips that will help you overcome your fear of the gym.

Do Research Before Committing To Any Gym

Before committing to a gym take the time to do your research.

Visit any potential gyms you may be interested in and make sure they have the equipment you want.

You should also check to see if they have group classes if you plan on taking them.

The goal is to find the gym that is right for YOU.

Don’t let someone force you into joining a gym that you aren’t comfortable with.

If you join a gym that you like you will be more likely to actually go.

Otherwise you will just be wasting your money.

Tour The Gym Before Your First Workout

Generally speaking you should’ve taken a tour of the gym before you joined.

If by chance you didn’t make sure you take a tour before your first workout.

This will give you the opportunity to get familiar with the facility.

Make an Appointment With a Personal Trainer

Many gyms offer a free session with a personal trainer.

If the gym you join provides this service, be sure to take advantage of it.

A personal trainer will be able to help you come up with a workout routine, show you how to properly use the equipment, and most importantly, answer any questions you may have.

The more knowledge you have, the more comfortable you will be when you step in the gym.

top 5 breakfast foods
Diet & Fitness Healthy Lifestyle

Top 5 Foods That Will Get Your Day Off To a Great Start

Chances are you have heard that breakfast is the most important meal of the day.

But why is that?

Well its really quite simple.

Whatever you put in your body first thing in the morning is what ultimately gives you the brain power to start the day.

In fact, if you opt to skip breakfast you are actually doing yourself a disservice as you are depriving your brain of the nutrients it needs to function properly.

Top 5 Foods That Will Get Your Day Off To a Great Start

The goal of breakfast is to kick start your metabolism and fuel your brainpower.

Here are the 5 foods that can do just that…

Whole Grain Foods

Whole grain foods such as whole grain cereals and breads are really good breakfast foods.

This is because they stimulate your brain by providing it with folate, which is known for its ability to push oxygen rich blood to your brain.

Whole grain foods are also high in Vitamin B6 and thiamine.

Even better is the fact that whole grain foods don’t spike your blood sugar levels which means you won’t feel tired and sluggish after eating them.

Walnuts, Almonds, Pecans, and Cashews

Walnuts are great because they provide you with a ton of nutrients including omega-3 and omega-6 fatty acids, vitamin E, and vitamin B6.

They help make sure the serotonin level in your brain is where it should be.

Almonds contain riboflavin which gives your memory a big boost.

Pecans contain choline which helps with brain development and memory.

And last we have cashews. Cashews are high in magnesium which helps ensure more oxygen gets to your brain.

When you put all of this together its easy to see that nuts help you get more done.

Incorporating nuts into your diet is really quite easy.

You can add them to your cereals or just eat them alone.

You can also purchase nut butters such as almond butter or peanut butter and spread them over your morning toast.

fat traps to avoid for weight loss
Diet & Fitness Weight Loss

7 Fat Traps You Must Avoid

When it comes to losing weight there are a few common mistakes that most people tend to make.

We like to call them fat traps!

Let’s briefly discuss each one and how you can avoid them.

7 Fat Traps You Must Avoid

Skipping Breakfast

There is a lot of back and forth about whether or not breakfast is a necessity.

At Diet Breakthroughs we believe breakfast is one of the most important meals of the day.

When you eat breakfast you kickstart your metabolism.

This prevents your body from going into fat storing mode which is what makes losing weight even harder.

Studies have shown that when you skip breakfast not only will you feel sluggish, but you will also be more likely to snack throughout the day.

Take the time to eat a healthy breakfast every morning.

You will be surprised with the impact it has on your weight loss results.

Drinking Your Calories

Most people just drink, and drink, and drink without thinking about the calories they are drinking.

Fruits juices, sodas, and your favorite sports drinks are full of both added sugars and calories.

That’s why its very important you watch what you drink.

Those hidden calories can really add up quickly.

Your best bet is to make water your go to drink.

However, if you need something a little sweeter, opt for something such as iced green tea.

Its delicious and virtually calorie free depending on how it is prepared.

If at all possible make your own green tea at home using a tea bag.

This way you can avoid all the extra ingredients being added.

Watching TV While Eating

This is something we all do.

And while it may seem harmless, truth is, eating while watching TV causes you to overeat.

This is because you are distracted and not paying attention to what you are eating.

Next time you sit down to eat turn off the TV.

Focus all of your attention on what you are putting in your body.

vital weight loss statistics
Diet & Fitness Weight Loss

5 Vital Statistics You Need To Take Note of When Trying To Lose Weight

What get’s measured gets improved!

That’s the one thing you should always remember when trying to lose weight.

Let’s take a look at the top 5 vital statistics you need to take note of so you can keep track of your progress.

Body Mass Index (BMI)

Your Body Mass Index, or BMI for short, is what ultimately determines if you are underweight, a healthy weight, overweight, or obese.

It uses your height and current weight to come up with a score that can be used to measure where you are in terms of weight.

Its important to note that the BMI calculation does not account for build or body fat.

For example, if you have a lot of lean muscle mass the index may indicate that you are overweight when in reality you are in excellent condition.

So while the BMI calculation is not 100% accurate, it will give you an idea of where you are starting from.


Another simple way to know where you are starting from is to simply weigh yourself.

For best results use a digital scale.

They are a lot easier to use and tend to be more accurate.

When it comes to weighing yourself, you can either do it daily or weekly.

There is no right or wrong way to do it.

I personally prefer to weigh myself daily as it helps me better track my progress.

However, that might not be the best option for you.

For some people weighing themselves on a daily basis can cause them to lose motivation.

Especially if they don’t see the scale moving for a few days.

That’s why its so important you do what works best for you.

No matter how you choose to weigh yourself, be it once a week or daily, make sure you do it at the same time every time.

The best time to weigh yourself is first thing in the morning after you have relieved yourself and before you have eaten any food.

put your health first
Diet & Fitness Men’s Health Women’s Health

3 Simple Ways You Can Take Better Care of Your Health

Your health and well being should be the number one priority in your life.

And while most of us realize this, the reality is we tend to put our health on the back burner until we have no choice but to pay attention to it.

We take our health for granted until we don’t have it anymore.

This however is the wrong approach. Why wait until you’re sick to take your health seriously?

You should instead be proactive and take preventative action.

By doing so not only will you feel better, but you will add years to your life.

Improving Your Health For The Right Reasons

The sad reality is millions of Americans are either overweight or obese.

Because of this more people than ever are looking for ways to slim down.

And while losing weight is a good thing, most people aren’t doing it for the right reasons.

If your goal is to lose weight, make sure you are doing it for yourself.

If you are doing it for someone else then you are doing it for the wrong reasons.

Your motivation needs to come from within.

If you are losing weight for someone else what will happen if that relationship changes?

Chances are you will gain all the weight back.

So do this for yourself.

Lose weight and get healthy because you want to live a long, vibrant life.

When you do it for you it doesn’t matter what others say or do.

You will be so focused on your goal that nothing can stop you.

As your health improves your confidence and self respect will start to grow.

Those two things will completely change your life.

3 Simple Ways You Can Take Better Care of Your Health

Find An Exercise Routine That Works Best For You

Most people believe the only way to get a good workout in is to go to the gym. This however is completely false.

You can get an intense, calorie burning workout without ever stepping foot in a gym.

If you haven’t worked out in a while start by taking a brisk walk around your neighborhood.

This requires no special equipment. Just throw on your shoes and go.

You can also use the many online tools available to you.

One of the best tools of course being YouTube.

There are literally thousands of workout videos on YouTube that you can watch free of charge.

Some great workout channels to subscribe to are POPSUGAR Fitness, FitnessBlender, Body Project, and HasFit.

No matter what type of workout you choose to do, just make sure its something you enjoy.

When you enjoy your workout you will be more likely to stick with it.

truth about weight loss
Diet & Fitness Weight Loss

5 Truth’s You Must Understand About Weight Loss

Let’s just jump right in and talk about the 5 truth’s you must understand about weight loss.

Truth #1 – Calories Count

If you want to lose weight its all about calories.

While there are many different ways you can attempt to lose weight, the best way will always be to simply reduce your caloric intake.

It sounds simple because it is simple.

The first thing about calories you need to understand is that there are 3500 calories in a pound.

If you want to lose 1 pound a week you will need to reduce your caloric intake by 500 calories per day.

That might sound like a lot but when you add in the calories burned from exercise you will find that it is very doable.

Truth #2 – Carbs & Fat DO NOT Make You Fat

This is easily one of the biggest misconceptions you will hear when it comes to losing weight.

So let’s clear this up right now….

Carbs and fat DO NOT make you fat!!!

They are both a very important part of a healthy, well balanced diet.

Carbs in particular are your body’s main source of fuel.

That’s why low carb diets result in a lack of energy.

While you will need to change the type of carbs you are eating if you want to lose weight, there is no need to cut them out completely.

You should instead aim to get 40% of your calories from carbs.

A few of the best carb sources include oats, potatoes, fruits, and vegetables.

Fats also plays a very important role in a healthy diet.

They help ensure your brain, immune system, and nervous system are functioning properly.

A few healthy sources of fat include nuts, olive oil, and avocado.

Try to get 20% of your calories each day from fat.

lose weight for good
Diet & Fitness Weight Loss

9 Super Simple Habits For Permanent Weight Loss

When it comes to lasting weight loss the rules you need to follow are really quite simple.

The problem is with so much nonsense out there it can be very difficult to determine what is good advice and what isn’t.

So how about we reset and start over from scratch?

9 Super Simple Habits For Permanent Weight Loss

Eat a Healthy Diet

We know this is stating the obvious but it must be said.

Truth is, you are where you are because of the bad eating habits you have developed over the course of your life.

Some of the bad habits include eating a diet high in processed foods, overeating, snacking all the time, and yo-yo dieting.

To achieve lasting weight loss you must first get into the habit of eating healthy.

The easiest way to do that is to start planning your meals in advance.

Having your meals prepared in advance will prevent you from snacking on unhealthy foods throughout the day.

You will also feel fuller due to the fact that you will be spreading your calories out over the course of the day.

It takes time to develop new eating habits. But after about 12 weeks it should become more automatic.

Don’t Drastically Cut Your Calories

One of the biggest mistakes dieters make is to drastically cut their calories.

While this approach will help you lose weight initially, in the long run it will prove to be counterproductive.

When you drastically reduce your calories it leads to a sluggish metabolism and low energy levels.

It also makes you more likely to snack on unhealthy foods.

Instead of slashing your calories drastically, start by dropping your intake by just 300 calories per day and adjust each week as needed.

lose weight
Diet & Fitness Weight Loss

The Number One Reason So Many People Fail To Lose Weight

When most people start a new fitness program they are super excited.

They vow that this will be the time they finally achieve their weight loss goals.

And while all of your health and fitness goals are indeed achievable, most people unknowingly set themselves up for failure.

How is this you ask?

By setting unrealistic expectations!

Having unrealistic expectations is without a doubt the number one reason people fail to lose weight.

Its wonderful to be excited and its great to set big goals.

But you also have to be realistic with yourself.

If you have 100 pounds to lose you can’t expect for it to all be gone in the next 30 days.

That’s not going to happen…Unless of course you do something that is extremely unhealthy and dangerous.

Which we hope you would never do that.

According to most experts you should aim to lose no more than 2 pounds a week.

However, when you first get started you will more than likely lose more than that.

Especially if you have a lot of weight to lose.

This is perfectly normal but it won’t last forever.

At some point things will slow down and you will start to lose an average of 2 pounds per week.

That’s why its vital you don’t set unrealistic expectations.

Yes you should set a big goal.

But your timeline has to reflect that goal.

Your focus should be more long term.

Don’t focus only on losing the weight, but also focus on keeping the weight off for the rest of your life.

quick workouts when short on time
Diet & Fitness Workout Tips

How To Get a Great Workout When You Are Short On Time

We all have busy lives.

And while we usually find a way to get our workout in, there are some days when you simply don’t have the time.

Or do you?

Just because you are short on time doesn’t mean you can’t get a good workout in.

Here are a few tips that will help crush your workout even when you are short on time.

Have a Plan B

When you are crunched for time you need to have a clear plan of the exercises you will do.

You need to know how many reps, how many sets, and how much weight you will be using with each exercise.

You will also need a plan B just in case plan A doesn’t work out as planned.

If someone is hogging the machine you want you have to move on to something else.

You don’t have time to sit around and wait.

That’s why its so important you have a plan B.

This way you won’t waste time trying to figure out what to do.

Block Out All Distractions

This is hard for a lot of people but it must be done.

Especially since time is not on your side.

The reason why guys such as The Rock have such amazing physiques is because they don’t play around in the gym.

When its time to workout, they workout.

They don’t talk on their phones and they don’t engage in random conversations with other gym goers.

Most importantly, they stay off of social media.

I know you feel like you need to take a picture of your muscles every chance you get, but trust us you don’t.

Just get in, get the workout done, and go on about your day.

When you are crunched for time you don’t have time for unnecessary distractions.