Weight loss through fitness – Rules for each body shape

Weight loss through fitness – Rules for each body shape

Fitness plans talking about weight loss and body shaping through diet and physical activity often miss one major detail: while concentrating on general solutions, they fail in targeting the underlying cause of excess pounds and weight gain. This explains the lack of noticeable results in so many people who, despite a drastic diet and an intense workout routine, don’t manage to reach their weight goals and lose all the figure-destroying fats.

The key in obtaining a dream body lies in a personalized fitness guide and a diet adapted to your shape, weight, age and lifestyle. Although the basic rules of weight loss apply to all silhouette types, unless you’re following a fitness program created especially for your figure and addressing the most problematic areas of your physique, you won’t be able to shed off the pounds as fast as hoped.

So if you’re tired of seeing your chubby figure but don’t really want to invest in expensive equipments or don’t have enough time for hitting the gym daily and reading the newest fitness guide, here’s how you can trim those fats down in no time!

Fitness rules for the hourglassy silhouette

The purpose of any workout routine created for an hourglass body is to tone the upper and lower areas while burning off fats stored around the waist. People with this silhouette tend to store fats around the hips, thighs, buttocks and upper arms but often have a tough time trying to get rid of lower abdominal fat as well.

Exercises for this figure should concentrate on:

  • Arms, for a more balanced silhouette – the purpose is not to build muscles and develop some pumped arms but to tone them up for a more attractive look, so you should opt for lighter weights and more repetitions.
  • Legs and buttocks, for an overall sliming effect – in order to keep proportions in check, fitness routines with added weights are the most recommended ones. Squats with dumbbells, reverse lunges, crunches – both classical and using the stability ball, lateral leg raises, press ups and mountain climbers are recommended by absolutely any fitness guide to people with hourglassy body shapes.
  • Waist, for more definition – cardio exercises are the winning ones this time as they boost the metabolism, speeding up fat burning processes. Cycling, running, rowing, dancing, jumping rope and doing hula hoops are great ways of strengthening abs and getting rid of belly fat.

Weight loss exercises for the pear silhouette

Pears tend to have quite flat abs and they generally store weight on hips, buttocks and legs. Fitness plans for this shape should therefore concentrate on calorie blasting through exercises involving the entire body – cardio routines! The treadmill and cross trainer should be your best friends if you’re a pear trying to achieve a flawless silhouette, but outdoor running, swimming, doing step aerobic exercises and cardio dancing, playing tennis or whichever sport you enjoy is extremely helpful as well.

As for the toning part, here’s what your workout routine should include:

  • Biceps curls, triceps dips, press-ups and bench press exercises for strengthening the upper body and building more defined shoulders, arms and chest.
  • Squats with shoulders press, squats with lateral raise, side lunges with knees up, walking lunges and exercise ball glutes raises, for burning off fats on legs and buttocks and gaining more definition in the lower body.
  • Ab curls and oblique crunches, reverse curls and planks for strengthening the core area, toning the abdomen and improving posture.

The apple body type – recommended fitness routine

Apple silhouettes store fats on chest, arms and midsection, so they should focus on firing up their metabolism in order to burn lipids covering the upper body. Again, cardiovascular exercises are crucial for reducing the amount of fat but this time the key doesn’t lie in the workout’s intensity but in its length.

People with this silhouette are quite exposed to joints injuries, especially in knees and ankles, as their excess weight exerts pressure on legs while running or doing the elliptical trainer. Swimming and cycling are healthier options as they work the legs and buttocks without causing joints aches.

Classical fitness trainings have their role as well as even people with no excess pounds can look unhealthy and flabby if they don’t tone their muscles. So here are the most recommended weight exercises for apple silhouettes:

  • Chest press, back extensions, ab curls, triceps dips, oblique curls, press-ups, biceps curls, reverse crunches and exercise ball crunches for strengthening muscles in arms and core area and accelerating fat burning process at this level.
  • Exercise ball squats, squats with shoulder press, plie squats with lateral raises, walking lunges, leg presses, deadlifts, mountain climbers and walking on the incline for developing lean muscles in the lower body and shaping the thighs, buttocks and hips.  The main role of these workouts is to build muscles and increase mass but as you surely know, by strengthening muscles one also manages to burn more calories during fitness trainings and daily activities.

read more:http://bestbodyfitnessguide.com/2012/03/weight-loss-through-fitness-rules-for-each-body-shape/


“Hot Mom” Facebook Photo Sparks Controversy

Happy Wednesday, dear readers! At this point, you guys are old hat at this: Gather ’round, grab your favorite beverage, and let’s meet over the metaphorical office water cooler to catch up on our favorite health-related stories this week. Don’t forget to let us know what you’ve been reading this week!

1. “Hot” mom stirs controversy on Facebook. Because what is social media for, if not for instigating? Maria Kang, a California resident and fitness enthusiast, posted a photo of herself in a sports bra and matching booty shorts surrounded by her three kids with the caption, “What’s your excuse?” The picture has since gone viral with more than 6 million views on Facebook and 12,000 comments ranging from “You go, girl” to “Not that I need an excuse for NOT working out, but here’s mine: fibromyalgia!” Check out the full photo on Yahoo! Shine, and then tell us what you think in the comments below or @Shape_Magazine.

2. Herbal supplements may not be as pure as you think. More proof that “natural” doesn’t guarantee that something is healthy: Canandian researchers tested 44 herbal products from 12 companies and found that 60 percent of them contained plant substances not listed on the label, and 20 percent included unlisted fillers such as wheat, rice, and soybeans. These hidden ingredients could cause problems for people with allergies and decrease the effectiveness of the supplements, researchers say.

3. Chicken plants in California will remain open. Despite calls to shut down three Foster Farms plants in California associated with the salmonella outbreak last week that sickened 300 people and sent half of them to the hospital, the U.S. Department of Agriculture (USDA) will allow them to remain open. However, the USDA and Centers for Disease Control and Prevention sent warning letters to Foster Farms, and the company had to present a plan to address the many violations found at the plants, including unsanitary surfaces, improper dressing procedures for employees, and fecal matter found on chicken carcasses.

4. Need a quick pick-me-up? Call your mom! You know how your mother is always nagging you to call her more? Turns out, she knows best after all (as always does seem to be the case). Recent research shows that interacting with people you love such as close friends or family members act as “microbursts,” or little things you can do to give you an instant shot of energy, and might even be more effective than coffee. It’s important to note that this research is preliminary and hasn’t yet been peer-reviewed, but if you’re close with your family, it can’t hurt, right?

5. Running may not help you lose weight. In frustrating news for runners everywhere, it turns out that it may not be the best form of cardio if you’re specifically looking to shed pounds. Fitness expert Adam Bornstein explains why here.

Read more:http://www.shape.com/blogs/shape-your-life/shape-shares-hot-mom-facebook-photo-sparks-controversy

Easy Ways to Lose Weight: 50+ Ideas

You know the drill when it comes to losing weight — take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician’s campaign pledges. Here are more than 50 easy ways for you to finally lose the weight.

If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.






1. Indulge in fat releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods. For instance:

  • Honey. Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
  • Eggs. Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
  • Part-skim ricotta cheese. Just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
  • Dark chocolate. About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.
  • Shrimp. Just 60 calories in 12 large.
  • MORE: 13 fat releasing foods »

2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.

3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips—even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.

5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

6. Add 10 percent to the amount of daily calories you think you’re eating, then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.

7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

8. Walk for 45 minutes a day. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

11. Clean your closet of the “fat” clothes. Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.

12. Downsize your dinner plates. Studies find that the less food put in front of you, the less food you’ll eat. Conversely, the more food in front of you, the more you’ll eat — regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they’re not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

13. Serve your dinner restaurant style (food on the plates) rather than family style (food served in bowls and on platters on the table). When your plate is empty, you’re finished; there’s no reaching for seconds.

14. Hang a mirror opposite your seat at the table. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.

15. Put out a vegetable platter. A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).

16. Use vegetables to bulk up meals. You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries. And add vegetables to make a fluffier, more satisfying omelet without having to up the number of eggs.

17. Eat one less cookie a day. Or consume one less can of regular soda, or one less glass of orange juice, or three fewer bites of a fast-food hamburger. Doing any of these saves you about 100 calories a day, according to weight-loss researcher James O. Hill, Ph.D., of the University of Colorado. And that alone is enough to prevent you from gaining the 1.8 to 2 pounds most people pack on each year.

18. Avoid white foods. There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. But you shouldn’t toss out the baby with the bathwater. While avoiding sugar, white rice, and white flour, you should eat plenty of whole grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.

19. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great.

20. Use nonfat powdered milk in coffee. You get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.

Read more :http://www.rd.com/health/diet-weight-loss/easy-ways-to-lose-weight-50-ideas/

Top 10 Workout Songs for October 2013

With a 12-week run at the top of the Billboard Hot 100 chart, Robin Thicke’s “Blurred Lines” was the quintessential song of summer. And now, thanks to an amped-up remix, the tune’s getting a second wind and dueling with Thicke’s own follow-up single “Give It 2 U.” Rounding out this month’s top 10 are new songs from Eminem, Ellie Goulding, and Britney Spears, along with additional remixes from Rihanna and Bruno Mars.

Here’s the full list, according to votes placed at RunHundred.com, the web’s most popular workout music website.

Robin Thicke & Kendrick Lamar – Give It 2 U – 126 BPM
Katy Perry & Juicy J – Dark Horse – 133 BPM
Ellie Goulding – Burn – 88 BPM
Eminem – Berzerk – 95 BPM
Rihanna & David Guetta – Right Now (Justin Prime Radio Edit) – 131 BPM
Britney Spears – Work Bitch – 127 BPM
Mat Zo vs. Chuck D – Pyramid Scheme (Radio Edit) – 128 BPM
Bruno Mars – Treasure (Sharam Radio Remix) – 125 BPM
Benny Benassi & John Legend – Dance the Pain Away – 124 BPM
Robin Thicke, Pharrell & T.I. – Blurred Lines (Will Sparks Remix) – 128 BPM

To find more workout songs, check out the free database at Run Hundred. You can browse by genre, tempo, and era to find the best songs to rock your workout.

read more:http://www.shape.com/fitness/playlists/top-10-workout-songs-october-2013

The Biggest Loser’ Diet

What Is the Biggest Loser Diet?

You, too, can be The Biggest Loser by following a diet and fitness program similar to that used by contestants on the NBC TV show of the same name. There are no televised temptations of cheesy pasta or gooey brownies for home dieters, no diet pills or personal trainers — just a healthy diet and plenty of exercise.

This is a low-calorie diet based on TheBiggest Loser pyramid of 4-3-2-1 (four servings of fruits and veggies; three of lean protein; two of whole grains; and one “extra”), along with good old-fashioned exercise. Eat a diet based largely on fruits, vegetables and lean protein, add a heavy dose of physical activity and you will lose weight, lower cholesterol, decrease blood pressure, and become stronger and more energized.

chargrilled chicken and lettuce salad in bowl

Tufts University obesity clinician and researcher Michael Dansinger, MD, developed the weight loss program accompanied by dietitian and chef Cheryl Forberg, RD, and trainers Bob Harper and Jillian Michaels, working with writer Maggie Greenwood-Robinson, PhD.

Over the course of the 12-week program, you can expect to eat small, frequent meals containing plenty of fiber and protein, for fullness without too many calories.

“We emphasize the quality of the calories so you can meet your nutritional needs [and] enjoy more natural, healthy whole foods and lean proteins that will help you deal with hunger before it happens,” says Forberg.

And you won’t be eating any “appetite stimulating” white foods like bread, pasta, or potatoes. Keeping daily food logs, watching portion sizes, and drinking 48-64 ounces of water each day round out the basic plan.

You can also count on daily workouts, starting at 30 minutes and increasing to an hour. The book contains a detailed cardio and strength-training program that increases in intensity for a “fat-busting boost.” You’ll also find plenty of tips and inspiration from former contestants throughout the book.

Sounds simple enough, but when you don’t have a personal trainer pushing you, as the TV contestants have, how do you stay motivated? You can join The Biggest Loser club for online support, meal plans, recipes, customized fitness information, a journal, and more for about $5 per week. Biggest Loser cookbooks and fitness books are also available for purchase.

read more: http://www.webmd.com/diet/features/biggest-loser-diet

10 Money-Saving Weight Loss Tips

Save Up to Slim Down


It’s a multitasker’s dream scenario. But can saving cash really help shrink your waistline? Yes, according to behavioral psychologist Matt Wallaert. “Eating and spending are very similar behavioral processes in that they both are about the competition between our desires and the consequences,” he says. “Psychologists often look at the lessons learned in one domain to apply them to others.”

So why not kill two birds with one stone? These expert financial tips work for fattening up your wallet and slimming down your waistline. Ka-ching, ka-ching!



“One of the key findings with both spending and eating is that when people “break” their diet or budget, they tend to go big, figuring that they’ll just start over tomorrow because it is broken for today,” Wallaert says. Case in point: One study found that dieters who ate a single Hershey’s Kiss in the morning overate for the rest of the day, saying they had already “failed” on their diet. Don’t throw away good money after bad, Wallaert warns. “If you overspend, or overeat, each additional dollar or calorie is just making things worse.”

Take action: Next time you experience a moment of weakness, don’t let it derail you completely. Instead of giving in to an all-out shopping (or eating) spree, find a way to change gears. Put down the cookie (or those Louboutin heels) and go for a walk outside to refocus on your goals and avoid falling into a downward splurge spiral.


You can’t buy what you don’t shop for, so why tempt your willpower by spending time at the mall? While you may not be able to avoid all restaurants or stores, you can make little adjustments to your daily routine to help cut back on excess calories and spending. One study found that just moving a bowl of candy from your desk to a shelf across the room can dramatically decrease your daily intake. “Controlling your environment is critical in controlling your behavior, and we often forget just how important small changes can be,” Wallaert says.

Take action: Pinpoint a few of your trigger locations (or foods) for excess spending or overeating and avoid them. It’s straightforward, but it works! Have a friend that loves meeting for dinner at the Cheesecake Factory? Invite her over to try a new healthy recipe. You’ll save calories and cash!

Create a Tightly Sealed Budget

While tracking your spending is a good idea, if you really want to get serious about saving both money and calories, create a budget. And when it comes to staying on task, cash is king.

“Take a stack of envelopes and mark them for items you need/want to purchase—groceries, gas, entertainment, and utilities. Put an established amount of cash in each envelope and once it’s gone, it’s gone. This will make you find a way to budget and make things work,” says Amanda Gift, managing principal and vice president at Signature, a multi-family wealth management firm.

Sticking with cash can also help you make healthier choices at the grocery store. One 2010 study from Cornell found that people who paid for their purchases with credit cards were more likely to impulsively buy unhealthy items like ice cream and chips.

The same goes for calories. Getting specific about your weight-loss goal can help you determine your weekly calorie limit. Plan ahead for extra “spending” if a special event is coming up by cutting back on alternate days.

Take action: Once you’ve determined your monthly budget, spend some time on a Sunday to plan out healthy meals for the upcoming week to stay within your financial and calorie budget. (And when it’s time to hit the grocery store, bring only cash!)

Set Up a Double Rewards System

One of the best ways to stay on track with your weight loss and savings goals? Regularly reward yourself for your efforts. “Choose a credit card that offers healthy ways to redeem points,” Heckathorn suggests. “Have you always dreamed of enjoying an “exercise vacation” at a health spa where you do yoga twice a day? Choose the credit card, manage it responsibly, and you could make it happen for free.”

Take action: Look for a credit card that offers you rewards you’ll actually want to use, like the Chase Sapphire Preferred Card. New cardholders can currently earn a sign-up bonus of 40,000 points after spending $3,000 during the first three months. That translates to $500 in free travel (a Bikini boot camp, perhaps?).

Begin with the End in Mind

“Whether it’s deciding how much weight you want to lose or how much money you need to save, it helps a great deal to know where you want to end up,” says Jonathan DeYoe, a financial planner and owner of DeYoe Wealth Management. Once you know exactly where you want to go, you can create a specific step-by-step action plan to get there. For example, if you want to lose 15 pounds before your wedding in 10 months, you’ll need to lose about 1.5 pounds per month. If you want to take a $3,000 vacation one year from now, you’ll need to save $250 a month. Knowing where you’re going also helps you track your progress, DeYoe says.

Take action: Take a look at your specific end goal and deadline, and then do the math. Calculate exactly how much money or weight you’ll need to save or shed on a monthly basis to help keep yourself accountable during the process.

Do an Annual Spending Review

If you’ve noticed your bank account is a little low (and your pants are a bit tighter), it may be time for an annual review of your spending habits. “Pay close attention to your annual spending report. These year-end reports are often ignored by credit card users, but they can actually tell you a lot about the type of lifestyle you live,” says Joshua Heckathorn, blogger and CEO of Creditnet.com, a site that offers unbiased reviews of credit cards and credit report products for consumers. “Review them closely to make sure you’re not spending a large percentage of your annual spend eating out, which could be one of the main reasons why you’re having trouble shedding those last few pounds.”

Take action: Schedule an annual personal inventory check. Pick a date you’ll remember (like your birthday) and spend a few minutes reviewing important info like your credit report or annual spending report from your credit card company. Look for patterns in your spending habits that directly relate to your waistline—drinks out with clients and late-night dinners with friends—and come up with realistic strategies to scale back for the upcoming year. Consider meeting clients or friends for a boutique fitness class or coffee instead of cocktails.

Don’t Go to Extremes


As anyone who has ever tried to stay on a liquid cleanse can attest, switching from excessive habits to extreme restraint overnight can be a recipe for disaster.

“The quickest way to lose steam when working on a budget or trying a diet is to try extreme forms of behavioral change,” Wallaert says. “While it occasionally works for highly motivated people, the vast majority of people simply return to their old ways because they set themselves on a program of behaviors that they can’t possibly keep up.”

Take action: Accept that permanent change doesn’t happen overnight. Start with small, simple steps (swap your afternoon vanilla latte for home brewed coffee) that gradually move you closer towards your goals.

Paying top dollar for a gym membership each month? Take a good look at how often you’re actually using it (Be honest!). If you aren’t hitting the gym regularly, you aren’t doing your body—or your wallet—any favors, says Kimberly Horn, a certified financial planner for Mission Wealth Management. There are plenty of other ways to get in a good workout without the gym, so don’t waste your money paying for something you aren’t using! Running outside, doing bodyweight exercises like pushups and planks, or jumping rope at the park are all free and effective ways to stay fit, Horn says.

Take action: Figure out the real reason you’ve been avoiding the gym. Do you love it but never have time to go? Try scheduling your weekly workouts like you do for an important meeting to make your time and money count. But if you prefer working out at home or outdoors (and do so regularly), your gym membership may not be necessary. Ask about your gym’s policies to see if you can cancel (or at least freeze) your membership without penalty.

Pay Yourself First

“It’s important to save at least 10 percent of your earnings,” says Jim Martin, a financial advisor for the New River Financial Group.
The same idea applies to your well-being—take care of yourself first so that you have enough energy to give to everyone else. Make exercise, sleep, and eating well a priority and find ways to automate healthy habits as often as possible.

Take action: Open up a 401k (especially if your employer matches it) or a ROTH IRA and automatically have 10 percent of every paycheck deposited into your account. And when it comes to your body, make your health top priority. It may seem like other responsibilities are more important, but if you’re not taking care of yourself, you’re not going to perform your best at work, at home, or in the gym (when you finally drag yourself there). Taking time to exercise, de-stress, and rejuvenate is not a luxury, it’s a necessity.

Be Patient


Saving money (and losing weight) requires dedication and consistency over time. Of course you won’t always be perfect and you might slip up every now and then, but understanding that your plan is a long-term goal will help you maintain realistic expectations and stick with it, says Casey Bond, a financial expert and managing editor for GoBankingRates.com.

Take action: If you get frustrated by not seeing major changes, try the snapshot technique: Every three months, take a screenshot of your bank account balance (be sure to leave out sensitive private information), and a full-body pic of yourself. It may be harder to recognize on a day-to-day basis, but the proof is in the pictures.

read more:http://bit.ly/SYakDh