How to Lose Weight By Thinking Differently

Do you play mind games that prevent you from winning at losing weight? Are you always having a conversation with yourself that manages to sabotage your newest Monday efforts to lose weight? If so, chances are pretty good that you have a dialogue in your head that needs to change. If you’re having the following self conversations, it’s best to change your dialogue. Changing your self talk is a great first step when you feel you absolutely can’t lose weight.

The clean plate game to lose weight

You know this game: eat it all up because some people are starving! If you eat up all the food when not hungry, you are not helping anyone that is starving! Or, you paid for it so you must eat it. At home, put less food on your plate. In a restaurant, ask for the people box prior to digging into the large plate of food. Acknowledge that while you still paid for it, you now have food for another meal so you doubled your value. This is a hard habit to break, but it can be done with practice. These portion control strategies are always going to help when one has trouble losing weight. The portion control automatically decreases your calorie consumption. It’s such a simple concept that is often overlooked.

Skipping breakfast may slow weight loss

You think you will eat less overall calories by limiting what you consume in the morning. Many studies indicate that when people do this, they manage to consume more total calories in a given day. In other words, this eating strategy can backfire for some people. Other studies show that when people consume substantial calories in the morning, they use those calories to meet energy requirements more efficiently, and store less of that energy in fat cells. Eating the bulk of your calories at the tail end of the day is, therefore, theoretically less efficient for your body weight and overall energy levels.

I will add, however, that some studies also suggest that whether someone eats breakfast or not has no impact on weight status. With that said, skipping breakfast and lighter daytime eating can put you at some degree of nutritional risk. It is very difficult to meet overall nutritional requirements with almost no daytime food and just dinner. And, if your blood sugar takes a nose dive during the day, you are at risk for an eating binge.

Use caution with foods prepared elsewhere

Do you really know what is happening in the kitchen of your favorite restaurant and take-out place? I would venture to guess that this food has much more fat, calories, and sodium than you would find in your own kitchen. Try to limit relying on outside sources for your meals unless you are able to confirm with nutrition labels that it is a healthy option. When you do dine out, at least try to check the nutrition information out ahead of time. There are so many websites and apps available to the consumer to do some pre-planning for healthier options. HealthyDiningFinder is a site where you input your zip code and nearby dining options are noted.

Review menus in advance

While not all restaurants can make their nutrition information available, you can at least take a peek at the menu online. That way you can begin thinking about the better meal options in advance of stepping foot into the restaurant. This helps you avoid quick impulse decisions on your selections. Once with friends socializing at the restaurant, your planning strategies to pick healthy choices may fizzle. Having thought about what to order in advance will keep defensive dining tactics in play.

It’s for “company” game

There are many variations to this one: there is also “It’s for the kids.” Do the M & Ms really need to be in a bowl for your grandchildren and shouting to you all the time? I have grandchildren too, but I would not have a candy bowl sitting out all the time. I certainly like the chocolate as well and I would not be able to stare it down. Get the treats for kids, grandchildren, and company, but keep a limited stock that is purchased just prior to their arrival. Or, hide it from yourself. Better yet, get a treat that does not pose a high temptation threat to you! The less you like that treat, the better you can resist it.

Willpower for weight loss

I don’t feel that most people successful at long-term weight loss can use the concept of willpower. Over the long haul, they should instead think “smart” on eating strategies: keep a clean kitchen free of high temptation foods, keep small amounts or portion controlled foods that you conceptualize as treats, or if food is just too tempting to avoid once in your kitchen, just don’t put it into your grocery cart in the first place. Willpower, in my opinion, is not a good long-term weight loss strategy.

Reflection for weight loss

Taking a step back to evaluate how you think about eating may be just the solution for trouble losing weight! By managing your thoughts along with your eating environment, you can start down the weight management road without tripping up too much. While summer is over, the holidays are right around the corner. Thinking differently could be just the torture-free weight loss fix you need when you think you can’t lose weight. Anyone can lose weight with the proper tools. After you change your thinking, you are ready for any additional steps necessary to lose your weight.

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Top 10 Myths About Weight Loss

MYTH 1: SPOT REDUCTION WORKS

It is widely believed that if you focus your exercise and weight training on specific areas of your body that you will be able to reduce the amount of fat in that specific area or region. In reality, there is no such thing as spot reduction, and instead, as you begin to work out and exercise you will start to lose weight evenly throughout your entire body. Just the same, another common myth is that a high number of repetitions will burn more fat when in truth, fewer repetitions with heavier weight will actually cause you to burn more fat in a shorter amount of time than a higher number of reps with a lighter weight.

MYTH 2: DRINKING COLD BEVERAGES REDUCES FAT

This is a very common myth that actually is believable if you consider the reasoning behind it. The myth goes on to indicate that because your body needs to heat up the water, it automatically begins to burn calories whenever you drink cold water. This calorie-burning frenzy continues until your body has adjusted the water temperature to be that of your regular body’s warmth. While drinking water (at any temperature) is an important part of any weight loss system, don’t count on losing weight just from drinking alone. Water helps flush out your system keeping you healthy and free of toxins, but you cannot burn calories just by drinking it without a healthy diet.

MYTH 3: ELIMINATING FOOD GROUPS WILL CAUSE FAT LOSS

This myth is a bit confusing, so let’s set the record straight. Eliminating (or at least minimizing) certain foods such as foods that are high in sugars) should be part of your transition into healthy eating. You always want to minimize the number of high fat (low energy) foods whenever possible. However, eliminating complete food groups from your diet and focusing on eating only one kind of food is not only very difficult to stick with, but in order to maintain a healthy diet, you need a well-rounded selection of wholesome foods from all of the food groups.

MYTH 4: LOW-CALORIE DIETS ARE THE ONLY WAY TO LOSE WEIGHT

Nearly every diet out there focuses on lowering your calorie intake and increasing your overall level of activity, and rightly so. The problem comes when dieters believe that by dramatically reducing their calorie intake they will shed the weight and keep it off. It’s important to gradually reduce your calorie intake so that your body’s natural system doesn’t shift into ‘starvation’ mode, which triggers your system into believing that you need to store food for a possible period of famine (this has been part of our system since the beginning of man). You also need to watch out for a disruption in your body’s natural metabolic pace, as dramatic reductions in calories can slow it down making it harder to shed those pounds.

MYTH 5: YOU MUST WORK OUT AT SPECIFIC TIMES

I’ve seen this myth circulate the weight loss communities many times over the years and while the “best time of day” always seems to change, the basic idea remains the same: You need to work out at specific times for maximum results. In reality, you really don’t have to work out early in the morning, late at night, or anything in between as long as you are actually exercising. Focus more on maintaining a consistent schedule of activity and less on when you actually get it done. For busy moms to business owners, being able to set a specific schedule isn’t always the easiest thing to achieve, so it’s great news that the real facts are that regardless of when you actually exercise, your body will burn the same amount of calories for the same workout regardless of the time of day.

MYTH 6: YOU MUST WORK OUT FOR XX MINUTES BEFORE IT BEGINS TO WORK

I used to believe this myth myself. The idea behind it is that your body must “warm-up” for a period of time before it shifts into “fat-burning mode”, and so anything before xx minutes simply doesn’t count. This is complete nonsense! While you should always work towards incorporating a warm-up period (as well as a slow down process) during your workouts, you actually start burning fat from the moment you begin!

MYTH 7: EAT FAT BURNING FOODS TO LOSE WEIGHT

If you ever truly find a food group or item that will cause instant weight loss, please, let me know! Realistically, there are no foods that instantly burn fat, however, there are food types that can increase your metabolism (which will subsequently, help you lose weight).

MYTH 8: HIGH PROTEIN/LOW CARB DIETS ARE BEST

These diets are typically difficult to stick with because they are very limiting in what you are allowed to eat. Furthermore, the reality of the matter is that while you may lose weight quickly at first, your body will plateau and you will find it difficult to get past the “hump”. Instead, focus on following a healthy eating plan that encompasses foods from the four food groups, ensuring that you not only are given added flexibility in your meal options but that you are receiving the minerals and vitamins that your body requires.

MYTH 9: EAT LESS AND BURN MORE

Did you know that there is such a thing as a “Sumo Diet”? It’s thought that Sumo wrestlers eat just before retiring for the day, and rarely eat throughout the day itself as a way of packing on pounds. The reason for this isn’t because eating after 7 pm actually causes major weight gain (the number of calories you have stored at the end of the day will still be transformed into fat regardless of when you ate), but instead, they do this because when you eat less your body ends up storing more fat, while decreasing your metabolism rate. It’s important to eat regularly throughout the day, preferably 6-8 times (three meals and healthy snacks every two hours will keep you satisfied and trigger your body to stay in constant fat-burning mode).

MYTH 10: ELIMINATE ALL FAT FROM YOUR DIET

This myth is not only extremely difficult to do, but it actually can harm your system. We all need fat in our diets to survive and to feed our muscles and encourage growth.

While reducing your fat intake will help you lose weight, it would be very difficult, if not impossible, to reduce it altogether.

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Metamucil for Weight Loss

Metamucil is a great product with tremendous health benefits. From lowering cholesterol to controlling one blood sugar levels, Metamucil is much more than a supplement for helping bowel movements. But the one area where Metamucil is not great at is weight loss.

Because of the many benefits that Metamucil brings to the table, the natural inclination would be to think that it would also be good as a weight loss supplement. Certainly, it could be no worse than some of the pills and fads out there. But to understand whether Metamucil would work as a weight loss supplement, one must first look what its main intent is.

The FDA’s recommended total dietary fiber intake is around 25 grams daily. Cup of broccoli has about 2.5 grams. A medium banana has bit more than 3 grams. A cup of split pea soup has about 16 grams. Lentils are also high fiber. But truthfully, for the “average,” overweight American, getting enough fiber is a task.

And why is fiber important? In a word (or two), it’s all about digestive health. Fiber moves stuff along. When waste builds in your digestive infrastructure, nothing good can come of it. It could increase your risk of colon cancer, and certainly leave you constipated. Fiber goes a long way in keeping your digestive track clean.

It feeds good bacteria to your gut. fiber also slows digestion. Which is particularly important when it comes to the subject of sugar. By slowing sugar’s absorption, fiber can help in achieving and maintaining healthy blood sugar levels.

So, how does Metamucil work? First, its fiber from psyllium husks. When digested, these psyllium husks will expand in your digestive tracts and become a gelatinous “blob”. This causes your intestine to contract and start pushing this blob through. Metamucil began its life as a laxative, to stimulate bowel movements and to reduce symptoms of constipation, and maybe diarrhea.

Along the way, FDA concluded that a healthy diet that was low in saturated fats, cholesterol, and high fiber could reduce the risk of heart disease. Additionally, some tests showed fiber to have a positive effect on control blood sugar levels. It was and is good. Because Metamucil is fiber, Metamucil reaped the benefits of this good news.

But the segue to weight loss is not as concrete as some would have you believe. The notion that Metamucil can be an effective weight loss supplements comes in two parts. First, taken before a meal will give one a sense of fullness. After all, the psyllium husk will expand in your stomach. And this sense of fullness translates to eating less. In that regard, Metamucil can be a great to gain some control of one’s appetite. And it goes without saying, to one cannot begin to lose weight until one can control one’s appetite.

Second, Metamucil moves things along. It hinders the absorption of sugars and moves waste out. As side note, not only does Metamucil hinder the absorption of sugars, but it can also block the absorption of several things such as medications and other supplements. Metamucil recommends taking medicines 2 hours before or after drinking Metamucil or see your doctor.

This is important in that the less is absorbed, the less goes to your belly fat. But Metamucil slow the absorption. It’s not like Orlistat that decreases the amount of fat absorbed in the intestines. Fiber works in a general sense. In a way, Fiber is more about balance.

So really, Metamucil is tool. To lose weight, the overarching principle is simple. It is to achieve a caloric deficit on a sustained basis. To lose weight smartly, that is in a healthy way, the objective is to eat clean combined with aerobic exercise to strengthen your cardiovascular system and resistance training to maintain muscle mass.

Metamucil is a great tool to help control appetite. It bridges the fiber gap when the diet may be lacking. It promotes great digestive health. While taking Metamucil is clearly good for your health, Metamucil in and of itself is not going to help shed those pounds.

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The Top 10 Weight Loss Secrets

For many, weight loss seems like a difficult thing. Maybe you’ve tried things in the past…diets, workouts, pills, creams, ANYTHING to help get the weight off, but it seems like no matter how hard you try, it either doesn’t come off at all, or it comes right back on.

Why do you think that is?

I believe that successful weight loss is based on a combination of sound nutrition principles, and regular exercise. Sounds easy, right? But here’s the catch…THIS IS JUST THE BASIC OUTLINE FOR SUCCESSFUL WEIGHT LOSS. So what are the underlying reasons? Why does it seem like some people just eat whatever they want and stay skinny as a rail, and for some people, no matter what they try, or how hard they try it, just can’t seem to get results?

I’ve created a list for you containing principles, that if taken to heart, and APPLIED to your life, will produce tremendous results. Listed here are the KEYS to losing weight, and keeping it off for good.

Now remember…I can provide the knowledge, but it is up to YOU to take the action. In the words of Emmerson, “Good thoughts are no better than good dreams, unless they be executed.” In other words, it’s not enough to simply know these weight loss secrets, you have to APPLY them to your life. I can not stress the importance of this one seemingly simple step.

Rest assured, no one is going to do this for you. You got yourself to where you are now, and it is YOU who has the power to turn it around, and get yourself to where, and to who, you want to be. But the AMAZING, TREMENDOUS thing about all of this is that YOU DO HAVE THE POWER TO CHANGE. I’ll say that again…YOU DO HAVE THE POWER TO CHANGE! Know this, understand this, and live this, and I GUARANTEE your success in weight loss, or any other venture you choose to pursue in life.

1. TAKE RESPONSIBILITY FOR YOURSELF

It appears as though many people want to shift blame for their current situation to anyone, or anything but themselves. Whether it’s finances, relationships, work, family, or health related, as humans we sometimes have a tendency to create external reasons for our problems. If you ever find yourself saying, “If only so and so had done this differently, I could have…” or, ” If only I had this, I could…” or anything like this, I suggest you stop and take a good look at the real reason why you don’t have exactly what you want in your life. Is it because of other people and circumstances, or is the real reason because of a lack of action, or purpose on your part?

Now, I realize this can be a difficult thing to do, and I don’t mean to imply that everything in every person’s life is the result of a lack of action. I understand circumstances like the death of a loved one, or being diagnosed with a terminal illness can be devastating events in a person’s life, and can be entirely unrelated to a lack of action.

What I am suggesting, however, is that you have the ability to respond to every situation in your life, and make the best of it. I’m saying YOU HAVE THE POWER TO CHOOSE how you interpret events, and circumstances in your life. If you choose to be a victim, then that’s exactly what you’ll be. If you choose to blame other people, or reasons for your inability to lose weight, then you are NOT taking responsibility for yourself or your life, and I guarantee you WILL NOT LOSE WEIGHT!

If you’ve ever found yourself saying…”I just don’t have the time to exercise…I don’t like healthy foods…No matter what I try I can’t lose weight…It’s just in my genes to be heavy,” or anything like this, then just STOP!

I’ve got news for you, my friends. You have the time, you just don’t choose to make it. You may like healthy foods, you just choose not to try, because you like the taste of unhealthy ones. You haven’t tried everything to lose weight, and if you chose a sensible plan, and STUCK to it, you could, and would lose weight. And no matter what your parents, brother, sister, aunt or uncle’s waist line looks like, I GUARANTEE you have the power to make your waist line look exactly the way you want it to.

Step 1 is to stop making excuses, and start taking responsibility for your current physical state, and realize that you created this situation, but more importantly YOU HAVE THE POWER TO CHANGE, TO CREATE A NEW SITUATION, AND THE LIFE AND BODY YOU WANT!!!

2. FIND OUT WHY?

This is one of THE MOST IMPORTANT STEPS in losing weight and keeping it off….the big WHY. Why do you eat? I don’t mean to offend anyone, but I’m going to assume that if you’re overweight, you don’t only eat because you’re hungry, but for a variety of other reasons as well. A lot of people eat because they’re bored, or tired, or they are just used to eating when they arrive home from work, or when they watch TV at night, or when they go out with friends, and the list goes on and on.

For many people, eating is a deeply emotional, and psychological issue. People deal with painful experiences in their past or present, and with insecurities in their lives by eating. Food as comfort. This is one of the most destructive patterns a person can have, and it goes in direct opposition to weight loss success.

I am not suggesting to know the specific reason why you eat, but I invite you, as painful as it may be, to really spend some time with yourself, and identify why it is that you eat, what times of day you eat, what emotions you experience when you eat, and what emotions you experience when you overeat. By doing so you will unlock a door that many people never even get close to. I can not stress the importance of this step. Until you determine WHY you eat, you will not be able to fix the problem.

So, step 1 is taking responsibility, realizing you have the power to change, and step 2 is understanding why you eat.

3. THERE ARE MANY PATHS…THERE IS ONLY ONE WAY

As you probably know, there is a TON of information available regarding diets, proper nutrition, weight loss, strength training, and anything else you could ever desire to know about health and fitness. Some claim low carbs…some no carbs…some say only the right kinds of carbs…some say meat only…some say fruit and veggies only, some say no dairy, and some say no FOOD! So how do you know which diet and exercise program is the one for you? How do you know which path to choose?

The answer is to educate yourself. All of these diets, to varying degrees, will produce some kind of success…the key for you as a health conscious consumer, concerned about your own specific body and its specific needs, is to find out why each of these diets work. What is the effect of “good” carbs on the body? What is the effect of “bad” carbs? What happens, on a physiological level, if you eat no carbs, or only carbs…I want you to understand the importance of finding out WHY.

The truth is, that there is a TON of information available, and there are a TON of different ways to produce the results you want, and to lose as much weight as you want. The key is to really understand why a diet or exercise routine works. And perhaps even more important is to choose a program that works for YOU. One which you feel fits your nutritional requirements based on your individual food preferences, and one which will support the exercise regimen you decide to follow.

So remember, step 1 is to take responsibility for yourself, step 2 is to understand why you eat, and step 3 is to realize there is no one single food, or exercise combination that will produce results. MANY different things have the potential to help you reach your goals. The key is to understand WHY it works, and then CHOOSE the one that is right for you.

4. DIET

Your diet, the food you choose to eat, is a crucial step on your road to weight loss success. As I stated earlier, I believe weight loss success is achieved through a combination of sound nutritional principles and regular exercise. However, it seems as though much of the information available points toward an exact combination of foods, or the elimination of others, in order to successfully lose weight. I am here to tell you, this is not the case. You will be thin if you eat fewer calories than you expend. Plain and simple. But if you do not take to heart and APPLY the principles listed above, no matter which “diet” you choose, ultimately weight loss success will not be yours.

So, how do you know which diet to choose? The answer is as simple as understanding what your goal is, and how you intend to arrive there. Do you want to lose weight? Are you going to do a lot of aerobic exercise? Are you going to do a lot of anaerobic exercise? How often do you plan on exercising? How active are you in your daily life outside of exercise?

Once you have arrived at answers to these questions, you can begin to determine the nutritional requirements for you, your body, and your tastes. Based on your activity levels and your goals, you should eat the appropriate amount of carbohydrates, fats, and protein to supply your body with sufficient nutrients. The key is to choose the healthiest foods possible that fit your tastes, and that meet your requirements. Diets are not one size fits all.

Your body’s main source of energy is carbohydrates, which come in two forms; simple and complex. Complex are starches from grains and vegetables. Examples of simple are sucrose, lactose, fructose, and glucose. No matter which type of carbohydrate you ingest, it ALL gets converted to glucose, commonly referred to as blood sugar. The only difference then, between the simple and the complex carbohydrates, is the rate at which your body digests them. How much, at what times, and which type of carbohydrate you consume should be based on your tastes, your activity levels, and your goals.

Protein is another essential component of a healthy diet. Protein does far more for the body than build muscle. Proteins in the body in the form of enzymes, perform numerous functions, including keeping your brain, heart, and digestive system functioning properly. Protein is made from 20 different amino acids, 9 of which are considered “essential” amino acids. Essential because your body does not have the ability to manufacture these 9, it must obtain them from your diet. If you eat animal based foods, chances are you have nothing to worry about. However if you eat a vegetarian diet, then you must make it a point to eat the right combination of foods containing plant proteins which will supply your body with the 9 essential amino acids. So how much protein do you need? Again, as with carbohydrates, the amount you need depends largely upon your goals, and your activity levels.

Fats are often misunderstood. People shy away from high fat foods, consistently looking for “low” or “non-fat” foods, when if weight loss is the concern, people should be far more concerned about the calories, and the ingredients in their food, and not just the amount of fat that it has. Fat has a tendency to make people “fat” because it is so calorie dense. One gram of fat has 9 calories, whereas a gram of carbohydrates, or protein has only 4. There are different types of fat, some of which are healthy for the body, and some which are not. We need, on average, 15-25 grams of fat a day to provide our body with proper nutrition, and to ensure we have enough fatty acids to absorb the fat soluble vitamins. Your body can manufacture saturated, and monounsaturated fat from other foods that you eat, however it can not manufacture the fatty acids, or the omega-6 and omega-3. You must obtain these directly from foods which contain them. These fatty acids are built into the tissues of your heart, brain, and other vital organs, and must be replenished through your diet.

Adequate consumption of vitamins and minerals also plays an important role in healthy nutrition. The bottom line is that there is no one food you should be having, and no one food you shouldn’t be having to attain weight loss success. The answer lies in understanding your body’s requirements, and in fulfilling them with healthy, whole foods consumed in moderation. Once you determine what food is right for you, MAKE A PLAN AND STICK TO IT!!! Don’t try it for a week then go to something else. KNOWLEDGE, PLANNING, and CONSISTENCY are the keys to a successful diet strategy.

5. EXERCISE

Exercise is such an important tool in not only losing weight, but in keeping it off. This is because exercise is an essential component of a healthy lifestyle. Regular exercise will help you look and feel better. It will increase your energy, motivation, strength, confidence and self image.

Besides helping you look and feel great, regular exercise lowers your risk for developing a number of different diseases, health conditions, and cancers. It can improve the quality of your life.

Humans were meant to move! We have intricately designed skeletal, muscular, respiratory and cardiovascular systems which provide us with enormous potential. Our bodies, like our minds, are capable of tremendous things. Humans have been able to climb 30,000 feet to the top of mount Everest. They compete in marathons, triathlons, and sporting events which draw the attention of millions of people around the world. Every body is capable of great things. Every person has enormous potential. I’m not saying you need to climb a mountain, or compete in a race, but I am telling you that if you want to, YOU CAN DO IT. And exercise is the key.

As far as weight loss is concerned, the type of exercise is not as important as the amount. You just need to get out and move. Run. Walk. Swim. Bike. Skip. Jump rope. Lift weights. JUST GET MOVING!

Exercise will accelerate weight loss, and it will help give you the body you want. You can lose weight through applying the above principles to your life, but you can only get a strong, toned, healthy body through regular exercise, and specifically through strength training. You can’t ignore, or skip this. If you want to lose weight and be healthy, and you’re serious about it, then get serious about starting an exercise program…TODAY!

6. COMMITMENT

In order to achieve weight loss success, you must commit to your program. After deciding on your specific requirements and choosing a diet and exercise regime, you must COMMIT to your program, and you must commit 100%.

Know that if you’ve taken the previous steps, then your success is guaranteed if you commit to the program. If you lose 1lb in a week, you have proven to yourself that YOU HAVE THE ABILITY to lose weight. You have chosen a path that works, and hopefully it’s one you can maintain as away of life, and one that meets your specific needs. Your ability to lose 1lb in a week, transfers into 52lbs in a year, and 104 lbs in two years, and so on and so on.

No matter how much weight you have to lose, YOU CAN DO IT! But you must first commit to the program. You must say to yourself, that no matter what, you will follow through on your commitment, and follow the path you have chosen, until you reach your goal. Commit to your program!

7. CONSISTENCY

This is perhaps the single most important thing any person can do to achieve weight loss success. CONSISTENCY, CONSISTENY, CONSISTENCY! Have you ever asked someone about the top three most important things for business success, and heard them say “location, location, and location!” Well, for weight loss success it’s “consistency, consistency, and consistency!” It’s not enough to take responsibility, and to find our why, and to choose a plan of attack, you must be consistent. People who are unsuccessful at losing weight try several different things over the course of the year, always looking for the “right” or “best” or “fastest” way to lose the weight, and always changing their plan of attack. People who are thin and healthy consistently do the same thing, and follow the same plan day in and day out for years.

This point is SO important. It’s small changes in the wrong direction…an accumulation of bad habits over the years that lead to weight gain for most people. You don’t just wake up one day over weight, and you won’t just wake up one day and have the body you want. But the good news is, the process CAN be reversed in the exact same way it was created. By making small changes in your life, in the right direction…by accumulating good habits, and practicing them every day, you WILL make progress every day.

The important thing here is not to get discouraged…to be consistent with your plan. This means if you go out to eat one night, and have WAY too many calories, cocktails, or whatever, DO NOT ADJUST FOR IT THE NEXT DAY. Yesterday is gone, and what you need to do is just resume your normal, daily routine, get back on the path you have chosen. By altering your path further, and making more changes to eat less, or exercise more the day after you eat too much or miss a workout, you will be falling even further from the path of consistency. When fit, healthy people over indulge one day, they simply resume their normal way of eating the next day. They don’t punish, or starve themselves. Everything returns to normal. Consistency is the rule. Are you beginning to see what I’m talking about?

It’s so important to choose a path, but even more important to STAY ON IT! Remember, it’s the accumulation of good and healthy habits that produce weight loss success, and the only way to accumulate is to BE CONSISTENT!

8. ACCOUNTABILITY

Accountability provides you with additional support on your journey toward a healthier you. This is where the help of a family member, or a professional, can encourage you, and help keep you motivated when you begin to have doubts. Being held accountable to a program through another person is ESSENTIAL to your success. Until you develop proper eating habits, and until you develop new ways of thinking about yourself, food, and exercise, having another person to guide and assist you along the way can make all the difference between success, and failure.

Find someone,…a coach, trainer, friend or family member who is committed to you, and your success. After you have taken responsibility for yourself, determined why you eat, chosen a path, determined what your nutritional requirements are, and devised a plan for both your eating and your exercise, find a person who will keep you accountable to the plan. It’s A LOT harder to skip a workout, cheat on your diet, or to lose consistency if there is someone waiting for you to show up and work out.

The right person to keep you accountable depends on you. Just make sure it’s someone you trust, someone with proper knowledge about you and your goals, and someone who will provide you with the right balance of encouragement, support, and discipline you need to achieve your goals.

9. TIME

This is an important part of the weight loss process, and one which is often diminished, or left out of conventional weight loss methodology. I am here to set the record straight for you. This will not happen over night. This did not happen all at once, and it won’t “unhappen” all at once either.

I am sorry to break this to you, but I’m sure if you’ve tried things in the past, unsuccessfully, to lose weight, you probably are beginning to understand this…THERE IS NO SUCH THING AS A QUICK FIX. Programs, or people who try to sell you, or tell you otherwise are out for your money, not your success.

If this is not what you want to hear, I am sorry. If you don’t believe me, that’s OK too. But how many times have you tried, how many different “fast” ways to take weight off have you tried, that haven’t worked?

This is because it’s a process. It’s a lifestyle change. Not a quick change in your diet, or the sudden elimination of a single food, or the adoption of a magic one. It’s about LEARNING how to eat. How to think about food properly, and how to incorporate healthy foods and diets into your life, for your goals, and how to do it in a manner that you can maintain over time.

Healthy, sustainable weight loss occurs at a rate of anywhere between 1-2 lbs a week. That’s right. Probably not what you wanted to hear. BUT THAT’S THE TRUTH. A pound may not seem like much. BUT the AMAZING thing about this is if you keep it up for a year, BE CONSISTENT in the path you’ve chosen for one year, and that 1lb turns into 52lbs. 104lbs in two years. See what I’m getting at here?

Accept that it takes time. You will not see success overnight, but do not let that discourage you. That 1lb you lost, if you have applied the above principles, is GONE FOREVER. Don’t be discouraged…BE EXCTATIC at your 1lb loss! If you can lose 1lb in a week, then you have just proved to yourself that YOU HAVE THE POWER to lose ANY AMOUNT OF WEIGHT YOU WANT! Realize this. Understand this. Know this. BELIEVE THIS! Be consistent, accept time, keep your eye on the prize, and YOU WILL LOSE THE WEIGHT!

10. BELIEVE IN YOURSELF

If you’ve taken the previous 9 principles to heart, then the final thing you need in order to successfully achieve your weight loss goal is to BELIEVE that you can do it. This can be difficult, especially if you’ve tried things in the past, perhaps several times, and seen no results or seen the weight come back on.

But I want you to know, that if you take the 10 principles listed here and APPLY them to your life, you CAN, you WILL lose weight, and keep it off. But you need to believe in yourself. You need to know, deep in your heart, that you can do it. You’ve taken responsibility for your actions. You’ve figured out why you eat. You’ve chosen a path based on your diet and exercise preferences and requirements, and you’ve realized there is no ONE right way to lose weight. You’ve COMMITTED to your program, and committed being CONSISTENT. You’ve found someone to hold you accountable to your program, and you know that it will take time to achieve your goals, but that YOU CAN DO IT. Now…believe in yourself!!!

You have the ability to lose as much weight as you want to. You can choose to become the person you want! Listed here are your keys for taking weight off, and keeping it off. Your success will be determined by your determination, and by how sincerely you APPLY these principles to your life.

I want you to succeed. Apply these principles to your life, and I guarantee your success. YOU CAN DO IT!

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How To Use Weight Loss Supplements?

Supplements are not a good choice to lose weight but they are getting popular day by day. It is better to do exercise and dieting instead of taking supplements. However, it is not possible to recover from illness without medication and health advice. Similarly good supplements will do the same job for you.

They will assist you in losing weight and achieving your natural balance. Basically, there are 4 reasons to use a weight loss supplement.

  • Stimulation to do exercise
  • Increased metabolism rate
  • Appetite suppression
  • Melting away fat

A weight loss plan is necessary before you use a supplement. This plan will give you a sense of direction and it will tell you how to use a specific supplement. Write down your health goals and divide them in different groups.

Different supplements serve different purposes. During your dieting course, you may feel hungry all the time or maybe it is hard for you to stop craving. Supplements will help you control cravings and do some dieting. Appetite suppressors do this job. Be careful while using this supplement. Feeling hungry is a good thing and we do not want to cheat our digestive system. Excessive use of this supplement is not good for your health.

Weight loss cannot be achieved without dieting and exercise. If it is hard for you to do exercise, stimulative supplements like green tea or caffeine made products will do the job for you. Walk for 20 minutes daily and do some cardiovascular exercise.

Some supplements will help you increase your metabolic rate; which means you are burning more calories per minute. By the passage of time, our metabolism rate gets slower and that is why we gain weight and lose muscle mass. Supplements named as “thyroid regulators” do the same job.

Do not use thyroid regulators without the consent of your doctor, because they will inject certain hormones in your body and they will affect your thyroid gland.

Some supplements are used for melting fat. Some side effects are associated with these supplements. You may feel weak or tired during the usage of this supplement.

Here are some good rules to use a supplement. They are rules, so you will have to follow them.

Consult your doctor before you use any supplement or weight loss product

Read the label, dosage and cautions

Do not take more than the dosage prescribed

Tips to use a supplement:

  • Start with little amount. You may feel dizziness, headache, or pain. For instance, if the prescribed amount is 1-tablespoon use half tablespoon for first 3 to 5 days.
  • Proper diet plans are necessary for your health. Eat properly. Do not starve yourself.

Best of luck!

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Weight Loss Tips and Tricks For Effective Weight Loss

Everyone wants to look good today, especially the young. But more and more people today understand that looking good need not be healthy, and being healthy is more important than just looking good. Of course, the better deal would be to look good and healthy.

Many would assume that you can just lose some weight or pockets of unwanted fats here and there in your body; and that constitutes weight loss to good health. But nothing is farther than the truth. To lose weight and keep healthy is to burn more calories compared to what you take in.

Your optimal weight is measured by your BMI which relates your height and weight measurements to the amount of fat in your body. More and more Americans are overweight today as they consume more saturated fat or processed foods which attract more diseases.

Losing weight is usually easy for many but the challenge is maintaining the weight loss. However, if you adopt a weight loss program on a regular basis, it will be easy.

Tips and Tricks

Here are a few tips and tricks for your weight loss program to work effectively.

Have more low nutrition foods, such as fresh fruits and green veggies; these contain less calories and high fiber, which translate to faster weight loss and keeping extra weight at bay. Avoid highly saturated fatty foods like deep fried foods as extra fat is always stored away as excess fats.

Part of the weight loss maintenance program calls for a fewer food selection especially snacks. The fewer choices you have in front of you, the less tempted you are to binge.

Drinking lots of water or low calorie beverages is an excellent way to keep your weight consistent as you get full with water instead of fats.

Listen to your mom who always tells you to chew your food. There is a lot of truth in that advice as it would take you longer to finish your meal, which you would feel fuller than if you were to gobble down quickly.

It is crucial to stabilize the amount of sugar in your blood to maintain your weight loss. This can be achieved by eating the right types of food such as whole grains and dried beans which release their glucose slowly into your blood streams.

Others who love the hot pepper have the advantage of another way to maintain their weight loss by taking on a bit of hot pepper with mustard on their meals. This easily increases the body metabolism by 25%.

Changing certain foods will go a long way as in using low fat and sour cream instead of the full cream. Changing the way you cook your foods or how they are prepared gives you greater control on maintaining your weight loss.

There are so many ways you can work on to lose weight and to maintain it.

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The Big Picture of Permanent Weight Loss

Most people who read my articles and e-books know me as a science guy who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other health/fitness related topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.

For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It’s not, but there are a bewildering number of choices for diets out there. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article I will attempt to change all that.

There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it’s the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, “lose 100 lbs. in 20 days,” guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then this is the article that could change your life…

Does your diet pass “The Test”?

What is the number one reason diets fail long term; above all else? The number one reason is…drum roll…a lack of long term compliance. The numbers don’t lie; the vast majority of people who lose weight will regain it – and often exceed what they lost. You knew that already didn’t you?

Yet, what are you doing to avoid it? Here’s another reality check: virtually any diet you pick which follows the basic concept of “burning” more calories then you consume – the well accepted “calories in calories out” mantra – will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets – it simply does not matter in the short term.

If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you will lose some weight. Studies generally find any of the commercial weight loss diets will get approximately the same amount of weight off after 6 months to a year. For example, a recent study found the Atkins’ Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley’s Eat Yourself Slim diet, were all equally effective. (1)

Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Zone Diet, found them to be essentially the same in their ability to take weight off after one year. (2)

Recall what I said about the number one reason diets fail, which is a lack of compliance. The lead researcher of this recent study stated:

“Our trial found that adherence level rather than diet type was the primary predictor of weight loss”(3)

Translated, it’s not which diet they chose per se, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, “but Will, some diets must be better than others, right?” Are some diets better then others? Absolutely. Some diets are healthier then others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite – there are many differences between diets. However, while most of the popular diets will work for taking weight off, what is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.

What is a diet?

A diet is a short term strategy to lose weight. Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here. I don’t like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.

For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off once you are done with this diet and are then forced to go back to your “normal” way of eating? Not a chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself:

“Is this a way of eating I can follow long term?”

Which brings me to my test: I call it the “Can I eat that way for the rest of my life?” Test. I know, it does not exactly roll off your tongue, but it gets the point across.

The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow – in one form or another – forever. That is, if it’s not a way of eating you can comply with indefinitely, even after you get to your target weight, then it’s worthless.

Thus, many fad diets you see out there are immediately eliminated, and you don’t have to worry about them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of eating. Going from “their” way of eating back to “your” way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome. Bottom line: there are no short cuts, there is no free lunch, and only a commitment to a lifestyle change is going to keep the fat off long term. I realize that’s not what most people want to hear, but it’s the truth, like it or not.

The statistics don’t lie: getting the weight off is not the hardest part, keeping the weight off is! If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did. It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior? If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?

If you don’t know the answer to those questions, you have totally missed the point of this article and the lesson it’s trying to teach you, and are set up for failure. Go back and read this section again…By default, diet B is superior.

Teach a man to Fish…

A well known Chinese Proverb is – Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.

This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term, or does it spoon-feed you information? Will the diet rely on special bars, shakes, supplements or pre-made foods they supply?

Let’s do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose – say – 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.

Recall the Chinese proverb. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don’t make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.

Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.

Diet plans that offer weight loss by drinking their product for several meals followed by a “sensible dinner;” diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered above. They’re easy to follow but destined for failure, long term. They all fail the “Can I eat that way for the rest of my life?” test, unless you really think you can eat cookies and shakes for the rest of your life…Bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it’s a loser for long term weight loss and it should be avoided.

The missing link for long term weight loss

We now make our way to another test to help you choose a nutrition program for long term weight loss, and it does not actually involve nutrition. The missing link for long term weight loss is exercise. Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component, which means they are losers for long term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. (4)

I am not going to list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I won’t bother adding them here. The bottom line here is, (a) if you have any intentions of getting the most from your goal of losing weight and (b) plan to keep it off long term, regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long term weight loss.

Side Bar: A quick note on exercise:

Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond aerobics.

The reader will also note I said fat loss above not weight loss. Though I use the term ‘weight loss’ throughout this article, I do so only because it is a familiar term most people understand. However, the true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all important lean body mass (LBM), is the goal, and the method for achieving that can be found in my ebook(s) on the topic, and is beyond the scope of this article. Bottom line: the type of exercise, intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining (LBM).

Psychology 101 of long term weight loss

Many diet programs out there don’t address the psychological aspect of why people fail to be successful with long term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.

Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups. For example, one study that looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:

o Had a tendency to evaluate self-worth in terms of weight and shape

o Had a lack of vigilance with regard to weight control

o had a dichotomous (black-and-white) thinking style

o Had the tendency to use eating to regulate mood.

The researchers concluded:

“The results suggest that psychological factors may provide some explanation as to why many people with obesity regain weight following successful weight loss.”

This particular study was done on women, so it reflects some of the specific psychological issues women have – but make no mistake here – men also have their own psychological issues that can sabotage their long term weight loss efforts. (6)

Additional studies on men and women find psychological characteristics such as “having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy” often predict failure with long term weight loss. (7) On the other hand, psychological traits common to people who experienced successful long term weight loss include “…an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.” (8)

The main point of this section is to illustrate that psychology plays a major role in determining if people are successful with long term weight loss. If it’s not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not be expected to. However, the better programs do generally attempt to help with motivation, goal setting, and support. If you see yourself in the above lists from the groups that failed to maintain their weight long term, then know you will need to address those issues via counseling, support groups, etc. Don’t expect any weight loss program to cover this topic adequately but do look for programs that attempt to offer support, goal setting, and resources that will keep you on track.

“There’s a sucker born every minute”

So why don’t you see this type of honest information about the realities of long term weight loss more often? Let’s be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle everyone who read this article actually followed it, and sent it on to millions of other people who actually followed it, makers of said products could be in financial trouble quickly. However, they also know – as the man said – “there’s a sucker born every minute,” so I doubt they will be kept up at night worrying about the effects that I, or this article, will have on their business.

So let’s recap what has been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it’s for you based on what has been covered above:

o Permanent weight loss is not about finding a quick fix diet, but making a commitment to life style changes that include nutrition and exercise

o Any weight loss program you choose must pass the “Can I eat that way for the rest of my life?” test,

o The weight loss program you choose should ultimately teach you how to eat and be self reliant so you can make informed long term choices about your nutrition.

o The weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long term success.

o The weight loss program you choose must have an effective exercise component.

o The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can’t be a replacement for psychological counseling if needed.

Conclusion

I want to take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It’s not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as ‘off season’ and ‘pre-contest’ and so on.

The article is also not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that’s probably 99% of the population, it will cover millions of people.

People should also not be scared off by my “you have to eat this way forever” advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to. What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose the weight in the first place. Once you get to your target weight – and or your target bodyfat levels – you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.

Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed that put the weight on in the first place!

Regardless of which program you choose, use the above ‘big picture’ approach which will keep you on track for long term weight loss. See you in the gym!

References

(1) Truby H, et al. Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC “diet trials” BMJ 2006;332:1309-1314 (3 June),

(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial. JAMA. 2005;293:43-53.

(3) Comparison of Diets for Weight Loss and Heart Disease Risk Reduction-Reply. Michael Dansinger. JAMA. 2005;293:1590-1591.

(4) Kruger J. et al. Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity 2006, 3:17 doi:10.1186/1479-5868-3-17

(5) Byrne S, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug;27(8):955-62.

(6) Borg P, et al. Food selection and eating behaviour during weight maintenance intervention and 2-y follow-up in obese men.Int J Obes Relat Metab Disord. 2004 Dec;28(12):1548-54.

(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov;53(5):1029-36.

(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005 Feb;6(1):67-85

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Weight Loss – Fat Loss Diet Mistakes To Avoid When Looking to Lose Weight

Are you on a fat loss diet? If so, there are a few mistakes you will want to avoid. These errors happen time and time again and take any well-meaning dieter away from their goals. By arming yourself with the following information, you can ensure you stay on track to greater success…

1. Not Tracking Calories Religiously. If there is one thing, everyone should do while dieting it is track calories. If you are serious about seeing the best results possible, you will find a way to make this happen. Yes, it can be a nuisance, but it is the way to guarantee you get the results you are after.

Eventually, you may get to the point of being able to eyeball servings but to start with – count, count, count.

2. Neglecting Your Fiber Intake. Do not forget your fiber intake! It is easy to leave fiber in the dust thinking it is just another carb so to be avoided. However, high fiber diets produce favorable weight loss results. You are better off eating more fiber even if it means eating a few extra carbs some of the time.

Besides, fiber is just plain healthy. It keeps you regular, helps to balance blood sugar, and can aid in the prevention of heart disease.

3. Thinking “Calorie-Free = Weight Loss Friendly.” Another mistake you will want to avoid is thinking “calorie-free means weight loss friendly.” Too many people get caught up in this trap because it would seem to make sense.

If a portion of food does not contain any calories, how could it impact your body weight? However, here is the deal: sometimes calorie-free foods can cause food cravings to set in, and these food cravings can leave you wanting foods you otherwise would not be eating.

If this occurs, you will be taking in calories you need to avoid, and this is what will lead to weight gain.

4. Eating Too Few Calories Each Day. The last weight loss mistake to avoid is eating too few calories each day This one may seem silly – how could a low-calorie intake be a problem? Eating too few calories each day will set you up for…

  • a slower metabolism,
  • binge eating, and quite possibly,
  • lean muscle mass loss.

It is just not something you want to do as a calorie is the amount of energy needed to convert a certain amount of food to fuel

There you have four fat loss mistakes it would be a good idea to avoid. Are you falling for any of these?

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Fletcherism – A Weight Loss Method

What is Fletcherism? Will it Help you Lose Weight?

When I was at school – boarding school – we tried all sorts of different ways to eat. Probably because we were hungry and could drag out the eating. One of the games we played was fletcherism. Someone had heard about this way of eating was a really healthy way to eat!

So what exactly is fletcherism? According to Wallace Wattles, who wrote about it about 100 years ago, it “consists in tasting and chewing every mouthful of food until it is reduced to a liquid, so that it gets away from you by involuntary swallowing”. The reason for doing this is to assist in the digestion process. Instead of wolfing down your food you chew it 20 to 30 times or more until it becomes a liquid in your mouth and mixed well with saliva. The process of digestion begins in the mouth, with saliva mixing with and beginning to break down the food before it gets to the stomach.

Using fletcherism as a method by which to eat has two advantages. It helps with digestion but it also helps with weight loss. And why would this be. Well, you are generally only hungry for about 20 minutes, so if you are eating slowly by using the fletcherism method you will not consume as much food in the twenty minutes that you are hungry. A simple healthy way to lose weight. You dont really have to change what you are eating for this method to have an effect as long as you stop eating when the hunger feeling passes and you feel content. Even though you have left some of your meal on your plate, lol!

This method is easier to implement when you eat unrefined food because these foods, naturally,because of the fibre in them, need more chewing. White bread and cakes made from refined flour and sugar sort of slide down without any chewing and you have to force yourself to keep chewing, counting the chews when you eat this sort of food. Yuk! But it can be done!

If you put down your knife and fork between mouthfuls you will find that you slow down your speed of eating. It works similarly to fletcherism as you are forced to eat slower.

Both methods need practice and can be done together. But it takes changing your lifetime habit of the way you eat to a new one. Strangly enough you will find that you are not over eating and leave the table feeling content and not bloated. By aiding your digestive system with saliva it will function better. Not to forget the fact that you may lose some of those extra kilos.

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What Is Autosuggestion And Can It Help With Weight Loss?

Autosuggestion is not some new wave mumbo jumbo, it is a psychological technique that has been used for more than a century. Autosuggestion harnesses the power of your subconscious mind in order to influence your behaviour, but is it something that can benefit you?

There is an expression that says that you are what you think, we are all products of the sum of our thoughts. We are only limited by the ceiling we set in our own mind. The way you picture and see yourself (self-image) is crucial to your long term success and happiness. Your behaviour and the habits you form are in part down to your thought patterns.

What Is Autosuggestion?

Autosuggestion works on the concept that in order to change our behaviour, traits or habits, we must first change our thinking. Autosuggestion is often used in self improvement programs to help achieve a specific goal such as:

  • Losing Weight
  • Quitting Smoking
  • Increasing Confidence
  • Attracting Wealth
  • Enhancing Sporting Performance
  • Curing A Phobia

Autosuggestion involves filling your subconscious mind with positive instructions on a regular basis. Your subconscious mind constantly takes in information through your senses, but a lot of it is negative. Your conscious mind acts on the information that is taken in through your subconscious mind. One way this is achieved is by using affirmations, these are positive statements that you repeat on a regular basis each day, normally when you wake and prior to bed. These statements will relate to whatever you are trying to achieve. For autosuggestion to work, you must rid your mind of any negative thoughts as soon as they appear.

Use I Am Statements

Your suggestions should relate to an outcome or goal that you desire. Positive statements that start with the words I am can be very powerful indeed. This is because you are making a statement in the present which relates directly to you, for example if your goal is to lose weight then you could use the following statements:

I am getting slimmer every day.

I am going to lose 15 pounds.

I am eating a healthy diet every day.

I am getting fitter and stronger.

I am looking better than ever.

Can Autosuggestion Work For Me?

In the beginner, autosuggestion will feel very alien to you, and you may feel a little silly, but stick with it. You must also put some real conviction into your autosuggestion program and believe that it really is going to work for you. Practice autosuggestion every day and start seeing yourself how you want to be.

Autosuggestion And Weight Loss

Autosuggestion can help you lose weight, but you will also need a healthy diet and an exercise program. Start picturing yourself looking slim and healthy, intensely imagine how you will feel and what you will be wearing. Build up positive pictures in your mind, backed up with positive suggestions in the form of affirmations. It will help you to change your eating habits exercise habits.

Make your subconscious mind a place full of positivity and harness the power of autosuggestion.

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