So you want to lose weight? The issue is not can you, for you can. The issue is how, and how effectively and easily.

I agree there are probably countless quick fix programmes around that may work for a few, but how many can you trust? Bear in mind that amongst these quick fixes there are genuine weight loss programmes that with the right attitude will keep you fit, trim and healthy.

My aim is a series of articles explaining reasons for weight gain and ways to lose it, and keep it lost, naturally.

You may try, lose some, then, it comes back with a rage. There are reasons why weight loss programmes fail. Knowing a bit about the nature of our body can help understand these reasons.

When it comes to starting a new diet most people manage to lose weight for the first few weeks. They rapidly shed some pounds and think they’ve finally found their ultimate diet. Unfortunately, as so many looking to lose weight have found out, this is generally a temporary thing. Within a few weeks of starting a new diet most people will stop losing the weight they initially did.

The answer to this question is that you most probably have hit a “weight loss plateau”. This usually occurs because your body has become used to the diet program you have begun. It’s a part of our nature. In our prehistory what would happen if we kept losing weight because we couldn’t find food? An energy balance is needed to survive.

Many of the diets are created to provide you with an initial hit that shocks your body with something new. Because this is new you’re body will start burning fat in order to sustain its normal levels. Whilst this is great at first within a few weeks your body will have become accustomed to the new diet program and is no longer shocked into burning calories. This is what makes so many people give up diets so very quickly.

So how do you combat this weight loss plateau?

Forget counting calories. So many people begin a diet and do nothing but count the calories. They think that if they eat less calories they’ll lose weight, which they will at first, until, the body becomes used to it. But with low calories your metabolic rate has no real reason to increase itself. So if it is at a low point because of such low calorie consumption it won’t burn fat.

In order to burn fat successfully and fight plateaus you need to create a high metabolic rate. The easiest way to do that is to fuel it throughout the day. You can do this by eating small, regular means rather than the normal three of breakfast, lunch and dinner. Most people fill themselves at these intervals and that does not do their body any favours.

Focus on eating healthy foods regularly, with small snacks every three hours. These must be healthy though! Eating burgers and chips is no good. Asians eat the odd burger, but mostly we have regular healthy food and we are slim.

On top of eating regularly and healthily exercise will also help you in your quest for weight loss by raising your metabolic rate. If you combine a good, steady diet with regular exercise you will be able to lose weight. A brisk walk or enjoyable bike ride a few times a week will make the world of difference to your weight loss goals.

Forget those diets that say you can lose weight without doing any exercise whatsoever. They might work for a little while. But then you will hit the weight loss plateau and give up or try another diet. Again it may work for a few weeks as your body is “shocked” with the new diet but in the long term it will fail.

Make sure you don’t become disheartened by your own weight loss plateau. You now understand why it happens, and how to avoid it!

Nguyen Ngoc Dung has an interest in researching self improvement and health aspects, combining the physical and mental in relation to the western and eastern worlds. The current topic is weight loss schemes and attitudes. Her research has led her to finding one proven weight loss program that is being used with great effect across the world. To get a trial and lose weight without any heavy diet or fitness plan visit http://www.killerweightlosssystem.com Feed back on your thoughts of the effectiveness for my research would be welcome.

So you want to lose weight? The issue is not can you, for you can. The issue is how, and how effectively and easily.

I agree there are probably countless quick fix programmes around that may work for a few, but how many can you trust? Bear in mind that amongst these quick fixes there are genuine weight loss programmes that with the right attitude will keep you fit, trim and healthy.

My aim is a series of articles explaining reasons for weight gain and ways to lose it, and keep it lost, naturally.

You may try, lose some, then, it comes back with a rage. There are reasons why weight loss programmes fail. Knowing a bit about the nature of our body and mind can help understand these reasons.

Often people want to lose weight to just feel good, without too much thought to health. They look to improve their self esteem. It is important to realise that your self esteem comes from what you think about yourself, not what others think. The process can be reversed. Starting to feel good about yourself even though you have not lost weight can help you lose weight.

I am going to show a simple weight loss support technique that I have learned about that can make you feel much more attractive and confident. It is known as the mirror technique and has been used successfully by many to improve themselves in all aspects of life involving success. It does not take away the fact that being overweight is maybe unsightly and unhealthy but it can help you to feel more comfortable with your body. This technique is going to reprogram your mind to associate your reflection with good and positive feelings. Very soon you will be able to see your reflection and feel great rather than feeling bad about how you look.

Stand in front of the mirror. It doesn’t need to be full length, just enough to see waist up. Stand erect, heels together, stomach in, chest out and head held high. Stand to attention. Breathe deeply three or four times and feel a sense of strength, power and determination.

With this feeling think back to a time, any situation, when you felt really good about yourself. It doesn’t have to be about being slim. It might have been some good achievement, a job you did well, a compliment received. Anything that gave you a deep satisfied feeling.

Close your eyes and think of that moment. Remember how proud you felt. Remember that confidence. Feel it and move it eyes. Feel the glow behind your closed eyes and smile to yourself remembering that moment.

When you start to feel as strongly as possible open your eyes and look into the very depth of your eyes in the mirror. See yourself as other people would have seen you when you had done that great achievement. See yourself with respect and admiration. Keep smiling at yourself and notice the confidence in your eyes.

Squeeze together your thumb and forefinger. This will create an emotional connection between the way you feel at that moment and your reflection, that deep reflection in your eyes.

Practice twice a day, it takes a matter of minutes. Over a period of time you will start to notice a dramatic change in yourself, gaining a sense of confidence you never thought you could have. Your self esteem will grow and very quickly you’ll not worry about your weight as much as you have done before.

It is very important you understand that this technique is not to replace your diet program. It is a way for you to start to feel better about yourself. If you feel better about yourself you will have a greater chance for that weight loss for you will be encouraged to continue your weight loss and make your feelings a reality.

Nguyen Ngoc Dung has an interest in researching self improvement and health aspects, combining the physical and mental in relation to the western and eastern worlds. The current topic is weight loss schemes and attitudes. Her research has led her to finding one proven weight loss program that is being used with great effect across the world. To get a trial and lose weight without any heavy diet or fitness plan visit http://www.killerweightlosssystem.com Feed back on your thoughts of the effectiveness for my research would be welcome.

So you want to lose weight? The issue is not can you, for you can. The issue is how, and how effectively and easily.

I agree there are probably countless quick fix programmes around that may work for a few, but how many can you trust? Bear in mind that amongst these quick fixes there are genuine weight loss programs that with the right attitude will keep you fit, trim and healthy.

My aim is a series of articles explaining reasons for weight gain and ways to lose weight naturally and keep it lost.

You may try, lose some, then, it comes back with a rage. There are reasons why weight loss programmes fail. Knowing a bit about the nature of our body can help understand these reasons.

A strong set of stomach muscles is good to have but is no use for making you look good if buried by unwanted belly fat. Often people can be in fairly good shape but have too much around the middle that they just can’t seem to be able to shift. Do not despair, help is around.

The first thing to do is to avoid the fad products like ab belts that promise to strengthen your core muscles by sending electrical impulses that make your stomach muscles tighten, without doing any exercise. What a great world if only you could just lounge about drinking beer and eating burgers whilst your ab belt pulsated the pounds off. This is false hope that marketing companies seem to play on.

One piece of equipment however that really will help you shed the pounds is called an exercise ball, larger and lighter than a medicine ball, known mostly as a Swiss ball but also fitness ball, balance ball, gym ball and others.  It was first introduced for medical treatment but has since become one of the most popular fitness products for athletes. Why? Because it works.

The exercise ball will enable you to strengthen those core underlying muscles. One easy and convenient use of the exercise ball comes from just sitting on it. That’s right. You can sit down and build muscle. Easy. When doing this you use numerous muscles to stabilise yourself from falling off of it. By just sitting on your exercise ball for thirty minutes a day you will notice a change in your middle within a few weeks. Sit and watch TV, read a book, anything you want. You are not lounging because your muscles are working.

Stretching and relaxation techniques such as yoga are another good workout. These methods are often considered as fancy meditation. However, many people fail to understand just how good these are as a form of exercise for getting into overall shape. Remember, these techniques traditionally come from Asia where people are generally slim.

From a fat loss perspective these exercises have one major advantage. They help your body to increase its production of endorphins which counter the effects of stress hormones such as cortisol, the hormone that increases blood sugar for fight or flight, which turns to fat if not burned.

Many people think that to have a flat stomach you need to work hours in the gym. The muscle is already there, just covered in fat. Bear in mind that growing stomach muscle too much may even push the fat out further. The truth is that a simple healthy diet, coupled with a simple exercise program such as sitting on an exercise ball or actively getting involved in something like yoga can get you the results you want. Remember that these methods are tried and tested, whether recently for the sports arena or throughout the ages.

Nguyen Ngoc Dung has an interest in researching self improvement and health aspects, combining the physical and mental in relation to the western and eastern worlds. The current topic is weight loss schemes and attitudes. Her research has led her to finding one proven weight loss program that is being used with great effect across the world. To get a trial and lose weight without any heavy diet or fitness plan visit http://www.killerweightlosssystem.com Feed back on your thoughts of the effectiveness for my research would be welcome.

So you want to lose weight? The issue is not can you, for you can. The issue is how, and how effectively and easily.

I agree there are probably countless quick fix programmes around that may work for a few, but how many can you trust? Bear in mind that amongst these quick fixes there are genuine weight loss programs that with the right attitude will keep you fit, trim and healthy.

My aim is a series of articles explaining reasons for weight gain and ways to lose weight naturally and keep it lost.

You may try, lose some, then, it comes back with a rage. There are reasons why weight loss programmes fail. Knowing a bit about the nature of our body can help understand these reasons.

Most diet programs rely on the fact you stop eating so much. In a way this is right, but it does not address correctly the energy balance. As crazy as it sounds the key to losing weight is to actually eat more. In fact, many experts are now coming round to the idea that the three main meals should be supplemented with snacks. Healthy snacks!

The following equation is the essence of nature:

Energy In (calories) – Energy Out (calories) = Energy Gain (calories)

If EO is less than EI the gain is positive. If EO is greater then there is a loss. However, nature does not like this imbalance, for energy cannot be created or destroyed. The Law of Energy Conservation states that the equation must equal zero. So, if you burn more than you eat you have an energy deficit. The body must make this up so will burn what you have stored, to make up this energy loss, in the order, sugars, proteins, then fats. Conversely, if you eat more than what your body’s resting balance can cope with, to maintain the equation at zero, you need to increase your energy out by exercising to raise the resting metabolism. Otherwise, if not used it has to be converted into material for storage.

It must then seem strange that you should eat more to lose weight. Consider this, even when resting, the metabolism is working. It takes energy to burn what you eat. It takes energy to release energy for all the body’s processes whether external physical activity or internal biological. If you keep the body fuelled regularly your metabolism will stay high creating a high energy out. Coupled with light exercise this could cause excess energy out such that your stored substances, fat, starts getting used.

Also, diets that actually restrict how much you eat do more harm than good because you are effectively starving your body not only of energy but also essential nutrients. By doing this you actually end up storing more fat as your body attempts to conserve its energy. If the body is led to believe it is in famine status then it will horde for later. This is a legacy from our prehistory, from which we have not yet evolved out of. Thus we carry extra weight combined with a lack of nutrients that are involved in metabolism.

One of the biggest mistakes people make is skipping meals and stuffing themselves in the evening to feed their hunger. Sometimes this can’t be helped. You may have to work a long day and not have the chance to eat. However, that is tough, as it will still result in unwanted fat.

Rather than having three large meals a day break them up into six smaller meals two to three hours apart. This will not only give you more energy throughout the day but it will enable your body to process the food in good time and therefore you will be able to burn calories naturally throughout the day. It will also help if the meals get smaller throughout the day. Big meals early to fuel the body while active, smaller meals for less fuelling while sleeping. Also, the less hungry you are through the day the less you’ll feel the need to reach for a chocolate bar after you haven’t eaten for a few hours.

The key here is not how much you eat but what you eat. Eating a burger and chocolate six times a day is not going to do you any good. But, by knowing the right foods, you can actually eat more and weigh less. A common observation of westerners is that Asians are always eating. We average six healthy meals a day, and, we are mostly slim.

There is, perhaps, a psychology issue when it comes to diet programs in that the choices of what you have to eat are often boring. They need not be.  As long as you eat healthy and varied foods the odd little snack of your favourite food will not do too much harm. Eat healthily all week and occasionally have your favourite food no matter what it may be.

It is useless following a diet plan that makes you unhappy. Most of these fad diets focus on quick results by ensuring you hardly ever eat and when you do it might as well be rabbit food. This will just make you unhappy and lacking in energy. Instead focus on eating regularly and having the odd treat here and there. By doing this, coupled with a simple exercise plan, you will soon notice that you actually eat more and lose weight at the same time as increasing your energy levels throughout the day.

Nguyen Ngoc Dung has an interest in researching self improvement and health aspects, combining the physical and mental in relation to the western and eastern worlds. The current topic is weight loss schemes and attitudes. Her research has led her to finding one proven weight loss program that is being used with great effect across the world. To get a trial and lose weight without any heavy diet or fitness plan visit http://www.killerweightlosssystem.com Feed back on your thoughts of the effectiveness for my research would be welcome.

So you want to lose weight? The issue is not can you, for you can. The issue is how, and how effectively and easily.

I agree there are probably countless quick fix programmes around that may work for a few, but how many can you trust? Bear in mind that amongst these quick fixes there are genuine weight loss programmes that with the right attitude will keep you fit, trim and healthy.

My aim is a series of articles explaining reasons for weight gain and ways to lose it, and keep it lost, naturally.

You may try, lose some, then, it comes back with a rage. There are reasons why weight loss programs fail. Knowing a bit about the nature of our body and our mind can help understand these reasons.

Since the dawn of civilisation, even probably before, the powerful, the successful, the leaders, knew how to use their mind for advantage, even though they may not have understood why. They used it and it worked. Now we understand more about the subconscious, the part of our mind that kind of works in the background. It controls our bodily functions without us consciously realising. In a sense it’s the habit part of us.

The often given example is driving. When you first learned to drive you had to think about everything to keep the vehicle going in the way you wanted to, safely. Mirror, indicator, manoeuvre, were consciously thought, as well as observation for other traffic and guidance along the road. Eventually these become a habit, repeated so many times that your conscious mind no longer has to think about them. Your sub conscious runs you on auto pilot to carry out the manoeuvres. You must have, at times, driven a distance without realising the ground covered.

What does this have to do with weight loss? How can you think yourself thin? Make it a habit. Use the subconscious. Use auto suggestion to help your sub conscious mind reprogram yourself into the habit of eating healthier foods, and even enjoying exercise. Program yourself for success with weight loss, not failure. Program yourself to stop the negative thinking that will enter your subconscious which in turn will discourage you from your weight loss aim.

The following technique I have learned about uses autosuggestion to change those negative feelings of always being overweight to feelings of encouragement to keep to your goal. It may seem crazy, but it is based on valid science. You may not believe, but try it. Remember it’s a way of changing your habit.

Step One. Think about what makes you feel you’ll always be overweight. An image will come into your mind. Maybe you see yourself eating that unneeded snack or sitting cosily instead of going for that walk.

Step Two. Pay attention to this image. This is your subconscious telling you what thought holds you back in your quest for weight loss. This is the image that you habitually put into your sub conscious. You have programmed yourself to think this way and that’s why it is so easy to give up on diets when things get a little tough.

Step Three. Fade the image away by draining out all of the colour and let it move into the distance and disappear. At first the image will probably reappear. Just repeat the process. Fade it, drain it, distance it.

Step Four. Create a new image of what you really want to be like. Fit, healthy and slim. Get emotionally involved with the image. Think of how great it would feel to have lost all the weight you want to. Make it full colour and bring it closer to you.

Step Five. When you get this great feeling, that rush of excitement, hold your thumb and middle fingers together. This creates a mind anchor in your subconscious.

The anchor will eventually be established such that whenever a negative weight loss thought enters your mind pressing thumb and middle fingers together will stimulate the exciting feeling of being your perfect weight. Try it. You have nothing to lose but a bit of time. You will think yourself thin.

Nguyen Ngoc Dung has an interest in researching self improvement and health aspects, combining the physical and mental in relation to the western and eastern worlds. The current topic is weight loss schemes and attitudes. Her research has led her to finding one proven weight loss program that is being used with great effect across the world. To get a trial and lose weight without any heavy diet or fitness plan visit http://www.killerweightlosssystem.com Feed back on your thoughts of the effectiveness for my research would be welcome.

So you want to lose weight? The issue is not can you, for you can. The issue is how, and how effectively and easily.

I agree there are probably countless quick fix programmes around that may work for a few, but how many can you trust? Bear in mind that amongst these quick fixes there are genuine weight loss programmes that with the right attitude will keep you fit, trim and healthy.

My aim is a series of articles explaining reasons for weight gain and ways to lose it, and keep it lost, naturally.

You may try, lose some, then, it comes back with a rage. There are reasons why weight loss programmes fail. Knowing a bit about the nature of our body can help understand these reasons.

Stress it not just a mental reaction but a physical condition. When placed under stress your body will produce adrenaline but it also produces a hormone called Cortisol. This hormone is responsible for sending sugar into the blood to fuel the adrenalin rush. Stress is then a natural bodily function, evolved in our prehistory, designed to help keep us alive and reactive to things in our environment.

Unfortunately there is then a negative by-product if you are not using this energy. The extra blood sugar that is being released has nowhere to go except settle around your stomach as fat to be used later.  Stress in the modern world often takes the form of money worries, job worries, family problems and much more. These situations are not the energy burning fight or flight.

Because of this many people are keeping or gaining weight without even realising it. Of course, there are other factors but stress is one that very few people talk about. Stress however needs to be controlled and fought against such as an unhealthy diet needs to be. It may be the one thing stopping you from losing the pounds you so desperately want to.

Stress and anxiety is in fact a double edged sword. Not only does it produce the excess blood sugars that turn to fat but it also encourages you to use food as a comfort tool. You may tuck into chocolate or fast food for that instant hit that is the culinary equivalent of a warm hug from a loved one.

Eating these foods that are bad for you when you are stressed does not mean you are weak minded. You are just following your biological programming. Tests on rats have shown that under stress animals naturally engage in pleasure seeking behaviour, especially high calorie food.

Other tests have shown that men who only manage to get four hours sleep a night have on average a thirty seven percent higher level of Cortisol (the hormone that is responsible for energy – sugar) than those who get a full eight hours? And what is one of the biggest reasons for lack of sleep? Stress!

On top of that it is imperative you get a good night’s sleep when trying to shed the pounds because a deep sleep leads to higher secretions of a natural occurring hormone called Human Growth Hormone. This protects your muscle mass and it is muscle that helps to maintain a steady burning metabolism. We’re not talking bodybuilder type muscle here either. Just the natural kind we all have.

Of course if you are already stressed the chances are you are not getting enough sleep already and so are caught in a vicious circle that is affecting your weight loss. Prescription sleeping tablets are one option, but should be used alongside a healthy lifestyle not in place of one. Fortunately, despite stress being the silent diet killer, there are some easy ways to fight it.

Firstly with a little bit of exercise you can help yourself get an easier night’s sleep which kills two birds with one stone. Some light exercise, like a brisk walk, every day will be enough for your body to fall to sleep naturally at the end of the day.

A good breakfast is also associated with reduced stress levels. Skipping breakfast is just asking for trouble and will actually have a negative effect on your weight loss. You need to eat breakfast to fuel your energy resources. This will also manage your Cortisol levels. Cereal is especially good for this.

Fish is another food that should be added to your diet to reduce stress and therefore help weight loss. Oily fish particularly are high in Omega 3. Sardines are delicious on toast. This alone contains a weeks worth of Omega 3 which is great for your diet plan. People in the Far East are normally thin because of food like this that we eat.

Finally learn to accept stress and use it. It’s in us and we can’t get rid of it. In other words make stress work for you. The trick is to put things into perspective and ask yourself “Are things really that bad?” Often we let every day things stress us out needlessly. Remember, combating stress with a healthy diet could just be the miracle weight loss plan you’ve been looking for.

Nguyen Ngoc Dung has an interest in researching self improvement and health aspects, combining the physical and mental in relation to the western and eastern worlds. The current topic is weight loss schemes and attitudes. Her research has led her to finding one proven weight loss program that is being used with great effect across the world. To get a trial and lose weight without any heavy diet or fitness plan visit http://www.killerweightlosssystem.com Feed back on your thoughts of the effectiveness for my research would be welcome.

So you want to lose weight? The issue is not can you, for you can. The issue is how, and how effectively and easily.

I agree there are probably countless quick fix programmes around that may work for a few, but how many can you trust? Bear in mind that amongst these quick fixes there are genuine weight loss programs that with the right attitude will keep you fit, trim and healthy.

My aim is a series of articles explaining reasons for weight gain and ways to lose weight naturally and keep it lost.

You may try and lose some, only for the weight to come back with a rage. There are reasons why weight loss programs fail. Knowing a bit about the nature of our body can help understand these reasons.

In previous articles I have commented that weight loss can be maintained without a major change of lifestyle. The proviso is that your lifestyle is reasonably healthy to begin with. Sensible eating and some exercise will keep you on track. However, unless you are the type who is forever thin, if your diet is highly fatty and you do little exercise then you need some change to lose your weight.

What many realise in the end is that changing your everyday lifestyle is not easy. This is because it is a habit. It will be very easy to give up when the desired result looks too far away. If you need to change your lifestyle you will need motivation to keep it up. So, lets look at ways to keep your spirits up to give you encouragement in keeping to your weight loss goals.

Firstly, you need to believe that you can do it. Many have in the past. Many will in the future. Why shouldn’t you? Believe in your ability to not give up and you will succeed. Easier said than done? Yes, for belief is not easy without some evidence to base it on. It is difficult to see end results when your goal is distant in time and weight.

So, how do you start to believe? Step by step, “gently does it”.

I hear frequently the term “what builds up fast can fall down fast” for there is no solid foundation established. If built slowly, if it falls, it will not fall all the way as underlying foundations will arrest the fall quickly. You then need to rebuild a small part rather than start from scratch.

Focus on a step at a time, on small victories that are building up to the end success. Do not worry if weight is not coming off fast. “Gently does it”. I do know someone who lost a ton of weight in 8 weeks. But then, he did a marine commando course and was exercising 25 hours a day. When laid up injured it came back with vengeance.

Concentrate on the small amounts you will lose from the next healthy meal or next exercise session. Repeat this concentration on subsequent meals and exercise and reflect on the cumulative losses. These losses backed up by scales or any difference you notice in your appearance will give you the belief.

You may occasionally fall a bit by missing some exercise or eating the wrong food by dining out a lot for a period. Remember you are building your weight loss with solid foundations and belief. You do not have to go far to get back on schedule. You can achieve what you believe.

Nguyen Ngoc Dung has an interest in researching self improvement and health aspects, combining the physical and mental in relation to the western and eastern worlds. The current topic is weight loss schemes and attitudes. Her research has led her to finding one proven weight loss program that is being used with great effect across the world. To get a trial and lose weight without any heavy diet or fitness plan visit http://www.killerweightlosssystem.com Feed back on your thoughts of the effectiveness for my research would be welcome.