Ten Reasons You Can not Lose Weight

You may be among many who have attempted to lose weight many times yet remain unsuccessful. You might be thinking, "If only I had the secret!" If you are frustrated, take a look at why weight loss comes difficult. Here are ten pitfalls that slow down or halt the process:

1. Fat Overload . We need protein, but often the sources of our protein are also sources of fat. Fat has nine calories per gram. It is wise to choose foods with unsaturated fat and eat cleaner proteins, such as soy products and whey protein powders.

2. Sugar Overload . By eating candy, cookies, and breakfast pastries, and drinking juice, we tend to consume a lot of empty calories, which digest very quickly in our bodies. The excess gets stored as fat. It is better to satisfy our sweet tooth cravings with fruit.

3. Water Deficit . Water is a miracle nutrient. It can help us to lose weight. Many times we feel hunger pangs and think we are hungry, but our bodies are really telling us that we are thirsty. Water satisfies our cravings and makes us feel fuller.

4. Soda Pop Overload . Many people try to quench their thirst with soda pop. This contributions to the many empty calories that we consume each day. And why put all those chemicals in your body anyway? Switch to water.

5. Alcohol Overload . Alcohol has 7 calories per gram. One 12 oz. bottle of beer has 180 calories. A 24 ounce beer has 360 calories. Your body will break down alcohol calories before it breaks down carbs, fat, or protein. Drinking only one serving a day and counting those as calories is very important.

6. Condiment Overload . It is really important to count condiments in your calorie counting. How much mayonnaise or ketchup are you putting on your chicken sandwich? Yes, and pickles have calories, too.

7. Meal Deficit . It is a whole lot more fun to eat six times a day then three times a day. Eating more often raises the metabolism and improvements digestion, because we consume less food at a time and are able to eat more in 24 hours.

8. Skipping breakfast . Never skip breakfast. You may be eating less food, but you are also slowing down your metabolism. Who wants to drag all day?

9. Burning too few calories . It is difficult to lose weight by only dieting. Exercise is essential. So get on those running shoes and go for a thirty-minute walk every day. Weight training can also really accelerate your weight loss efforts.

10. Lack of goal setting . Weight loss takes time. One should lose only 2 pounds per week at most. It is there important to set short-term and long-term goals so that you can celebrate as you reach miles and continue this lifelong journey.

Now, it is time to throw out all of those negative results and get some positive ones. Get excited, because you are about to begin a successful weight loss journey.

Free Advertising Ideas For Online Business

In today's economy it is important for every small business to utilize as many free advertising services as they can get their hands on. These ideas should make the advertising process a little easier.

Host a Contest or Event

This will open up new avenues for free advertising. There are many websites out there dedicated to informing people about contests and events that its members might be interested in. Charge a small entry fee to cover the cost of the prizes and you will get traffic from a group of people who might not otherwise find you.

Local Free Advertising

Call up a local newspaper to do a human interest story or business story for your company. Also, submit your own articles to local papers and magazines for consideration. This method of free advertising works best for non-metropolitan areas but it never hurts to try. The worst thing a person can tell you is no!

Search Engine Optimization (SEO)

Learning SEO techniques is one of the best free advertising techniques. A few tips include using only a couple keyword terms per page, maintaining a .5% -5% keyword density rate, utilizing your meta tags and image tags, creating and submitting XML sitemaps, as well as using keywords in your URL.

Personal Touches

Adding personal touches to your business is a great way to get repeat clientele or a good way to close a sale. Send personalized emails, newsletters about not only your services but also your family or friends, insert gifts with every purchase or even jot a quick thank you note and mail it to tell your customer that they really matter to you.

Free Article Submission

Submitting SEO rich articles to article submission sites can be a great way to advertise your website or services. Do not, however, submit the same articles that are on your website. Search engines penalize duplicate content. Instead you should rewrite a few of your articles first.

Link Building

The more inbound, one-way links your website has the higher it will rank in search engines. These inbound links work best if the websites linking to you are relevant to your main focus. These links are the only ones that search giant Google recognizes. To build links you can post blogs or guest blog for someone, submit articles and press releases for syndication, email webmasters, post in forums and comment on blogs. Remember that these links are not only for the search engines, they can also drive legitimate traffic.

Free Classified Advertising

Submitting a well worded link into a free classified can return decent traffic. Describe your website in an intriguing way and curious people will click your link.

Social Networking

Websites like MySpace and Facebook can be great sites to advertise through. You can build a website just for your business and advertise directly to your "friends". My personal technique for acquiring friends involves seeking out groups with an interest in my topic and requesting friend adds from those members. If you only request 20 -40 friends a day you will not likely be marked as spam. The key to getting friends is to type up a seemingly personal message without any links;

"Hi, I noticed you are a chef. My website is running a recipe contest. You should check it out!"

I've found that notes like this in a friend request results in about 1 of every 3 people I approach adding me as a friend. Once your friend list is established you can blog, email or post announcements about your business.

Social Bookmarking

A new trend in online advertising involves social bookmarking sites like Digg and StumbleUpon. See www.AddThis.com for your own social bookmarking button. It is now (practically) mandatory for all websites to allow for social bookmarking. If you have viral content on your website it can really pay off.

Viral Videos

Diet coke and mentos, exploding bathtubs, and bikes playing Guitar hero videos made for close to nothing. If you have a video camera it is worth a shot to try to post a viral video on YouTube. Of course this is no easy task. It is impossible to tell what will become viral. Other video options involve posting information relevant to your site. You can make a simple slideshow with music and text with Microsoft MovieMaker. Place a link to your site on your videos and in your profile. Over time you should reap results.

Free Alternate Directory Submissions

There are many online directories aimed at specific interests. These directories look to help consumers find the best websites and information available. To find these directories simply search a relevant term and "directory".

Shipping Companies’ International Services – What Mode of Transport to Use?

There are a few freight forwarders which ship goods only within the same country. Usually, the shipping companies' international services are quite extensive. Most are able to arrange any mode of product transportation for their clients. You will certainly get the advice and assistance that you require to make a decision, but the final choice is yours. That is why it is important to know as much as possible about the available options and to be able to define your needs clearly.

The choices of transport which you can select from include road, rail, sea and air. Of course, the range of options may be limited depending on the initial location of the goods and their final destinations. For instance, if you want to use shipping companies' international services for transporting goods from New Zealand to Australia or from the US to Europe, you will have just two variants – sea and air. Taking, these limits into account, you can quickly define the criteria which you will base your choice on.

What is the nature of your product? What are the weight, size and volume of the goods? Perishable products such as fruits and vegetables require faster shipping from one country to another so that they can be effectively preserved. In this case, speed should be the leading criterion when making a choice. Most companies export large volumes of goods with reasonable weight and this is the reason why sea transport is often preferred for international shipping. This mode of transport is suitable for goods with odd shapes and sizes. On the other hand, for a small volume of goods even air transport can be cheaper.

How important are speed and safety for you? Undoubtedly, the fastest choice of transport available is air. However, it is typically the most expensive of all shipping companies' international services as well. In this case, you have to know exactly how much faster delivery will cost you and whether you can afford to pay the price.

When it comes to safety, you have to consider the risks associated with the different kinds of transport. For instance, air transport accident is much less likely than a road transport accident. However, in case of a plane crash, the risk of your goods being completely destroyed is times higher.

How much can you afford to pay for the transportation of your goods? It is best to compare the costs of each mode of transport for your particular product depending on its nature, size and volume. This will help you make the right choice between the shipping companies' international services.

4 Ways to Lose Weight Before and during the Holidays

Here are 4 tips if you are trying to lose weight before or during the holidays.

When the holidays are approaching, you might be worried about how much weight you might gain. Perhaps you started a diet during the summer and are doing well, but now the trips and big holiday dinners are causing concern. Or you lost weight in the spring and now all those July 4th and summer barbecues are looming. Do not worry! You can still lose or maintain your weight through any holiday season.

Drink Only Water

One of the best ways you can lose weight and continue losing even through the holidays is by drinking more water. The majority of what you drink on a daily basis should be water. We have all heard the 8 cup of water a day rule, right? Another recommendation is to drink half your weight in ounces of water each day. Also try to drink a glass of water before and after any other type of drink. So if you are at a holiday party and want a glass of champagne, drink a full glass of water beforehand. You are not allowed another glass of champagne or wine until you have another glass of water. This helps to limit how much alcohol you end up drinking.

Indulge, But Not Too Much

The problem with wanting to indulge during the holidays is that you feel left out if you can not have trees. If you keep denying yourself too much, you might find yourself on Christmas Eve, (or New Year's Eve, or Labor Day weekend), eating everything in sight because you went without for so long. A good way to remedy this is by letting yourself taste everything, but not over-indulging. If you are at Thanksgiving dinner, have a small small portion of each food item, but not a full portion.

Remove 1/3 of Your Meals Immediately

When you are eating out for the holidays, this is another time when you might indulge a little too much. This can make it really hard to lose weight. If you decide to order something that is not as light and fit as it could be, separate your meal immediately. Ask for a to-go container when your food is served. Then take 1/3 of the meal and place it in the container. This decreases how much you end up eating. It also lets the meal last longer.

Top Food With Salsa

Instead of putting cheese, sour cream, or guacamole on top of your food, consider adding some salsa. This adds a lot of seasonings and is extremely low in fat and calories. The majority of salsa is just tomatoes, jalapenos and onions, so there is not much to it.