The Sexes View Weight Loss Motivation and Strategy Differently

(Article first published as Men and Women Have Different Weight Loss Motivation and Strategy on Technorati.)

It may come as no surprise that men and women have different ideas when it comes to how they approach weight loss, and the trigger that prompts them to begin their journey to improved health and body image. Men and women appear to use a different rationalization for the need to begin a weight loss regimen.

Women are highly motivated to drop excess pounds based on their appearance, while men are more in tune with their health and the way they feel with extra body weight. Regardless of their underlying reasons, it’s important to make the decision to lose weight to dramatically lower the risk from chronic disease.

Survey Examines Weight Loss Strategies Between the Sexes

The result of a survey including 1,000 adults shows that men and women have very different reasons to consider a weight loss program. 40% of women indicated that their physical appearance was the most important determinant to lose weight. 27% of men cited ‘not feeling healthy’ as the primary motivation for weight loss, although looks were an important consideration.

While overweight and obesity prevalence is similar between men and women, women become dissatisfied with their weight much sooner than men. A gain of just 5 pounds was sufficient for most women to consider a dietary or lifestyle change to drop weight. Men typically required a gain of 20 pounds or more before they become motivated to lose weight. For both sexes, a gain of 10 pounds was considered a weight loss trigger.

Weight Loss Mechanism Differs for Men and Women

Both men and women were in agreement that food portion control was an important factor when beginning a weight loss program. Men were more likely to choose vigorous physical activity such as jogging or resistance training as their preferred weight loss method. Women tended to choose healthy diet as a means to lower calories, opting for leafy greens and vegetables as part of their weight loss plan.

Men May Learn From the Women

The survey authors noted that men may benefit by observing the weight loss motivation observed by many women respondents. Men would be much better served by altering diet and lifestyle when they notice a small 5 pound weight gain, rather than waiting until they tip the scales with 20 pounds or more. Also, making healthier, reduced calorie food choices is better for long term success than a plan based on increased activity levels.

Men and women have different strategies and motivation to determine the need to begin a weight loss program.  While the end result may be the same, women tend to focus on outward appearance as their motivation, while men are more concerned about how they feel when overweight or obese. Regardless of method or reason, starting a weight loss program that you can live with will result in improved health and quality of life.

Food Visualization Can Aid Weight Loss Efforts

(Article first published as Mind Imagery May Lead to Weight Loss Success on Technorati.)

It’s important not to discount the power that our mind has over our conscious efforts to lose weight, as well as our subconscious desire to control the foods we eat. Our brain exerts a powerful influence over our actions and research indicates that thinking about eating a favorite food can actually help us to consume less of that food and save the calories as a bonus.

We are truly creatures of habit, and tend to eat the same foods in similar quantities on a regular basis. For most people this means we over consume calories without much conscious thought, and are unable to lose weight despite our short lived efforts at dieting. Sooner or later we slide back into the same dietary model and caloric consumption, slowly gaining extra pounds as our metabolism slows with age. It may be possible to harness the power of conscious thought toward a slimmer waistline.

Using Your Brain to Lose Weight

A common assumption is that thinking about our favorite food increases our craving for it and ultimately leads to consumption. The results of a study conducted at Carnegie Mellon University and published in the journal Science shows that when we imagine eating a food, our appetite for that food actually decreases. This study demonstrated that mind imagery has a much greater influence over our desire to eat than our physiological cue to eat.

Study participants were asked to imagine eating a large handful of M&M candy entirely in their mind, while a control group was asked to think about a different task, such as inserting quarters into a laundry machine. Both groups were then allowed to eat freely from a large bowl of M&M’s. The group members that envisioned eating the candy ate significantly less than the control subjects who had been asked to think about a non-food task.

Study Demonstrates Importance Beyond Weight Loss

The results of this research indicate that we may be able to control our desire for our favorite unhealthy food choices by mind imaging. It may be possible to change our habitual nature and lower the desire to eat foods in excess that perpetuate our weight. The study authors believe that there may also be implications for other habitual acts and conclude “we think these findings will help develop future interventions to reduce cravings for things such as unhealthy food, drugs and cigarettes, and hope they will help us learn how to help people make healthier food choices."

Using Mind Imaging to Avoid Unhealthy Food

You can use mind imaging to help avoid foods that you know will contribute to weight gain. Start by choosing one food item that you know you will be eating either at your next meal or commonly as a between meal snack. Create a vivid mental image of the food item. Next picture yourself consuming a large portion and imagine the taste sensation you normally experience as you enjoy every last morsel. Repeat this imagery in your mind several times. You should find a decreased desire to eat that food, or possibly you will be able to pass on the item entirely in the future.

Harnessing the power of the mind when trying to lose weight may be a great benefit to those who have tried other methods and failed. Mental imagery can be a powerful tool that can break the cycle of food habituation. Include food visualization as part of your total program to achieve successful weight loss.

Improving Mood to Assist Weight Loss Goals

(Article first published as Depression Linked to Obesity on Technorati.)

One of the many detrimental side effects of being overweight or obese is a dramatic rise in clinical depression. Researchers aren’t sure whether depression leads to obesity or if excess body weight results in the mood altering behavior diagnosed as depression, but the impact on the lives of those afflicted can be devastating. The reciprocal relationship between these two conditions can increase the risk of suicide and many potentially lethal diseases as well.

Nearly 25% of Obese People Diagnosed With Depression

There’s no mistaking the link between obesity and depression, as 23.2% of those individuals falling into the obese range indicate they have been diagnosed with clinical depression. This is according to a Gallup-Heathway’s Well-Being Index poll of more than 250,000 respondents. The rate of depression was 14.9% for those considered overweight and 14.3% for normal weight people. An analysis found that obesity creates negative feelings of stress, worry, anger and sadness.

Depression Increases with Weight

Information from the Gallup study revealed that the depth of depression increased in a linear fashion to the Body Mass Index (BMI) of the individual. Both overweight and obese people tend to have lower self esteem and body dissatisfaction because of the Western ideal that being thin is more beautiful and desirable. These feelings foster the internal conflict caused by excess weight in many people which is psychologically manifested as depression.

Taking Small Steps to Improve Body Image

It can be difficult to improve the perception of the person you see every day in the mirror but taking small steps toward this goals can have an immediate and lasting effect on your outlook. Begin by setting your sight on an immediate weight loss goal, such as 5 or 10 pounds. It’s much easier to feel better about yourself when you successfully complete small steps on your way to a final destination. As you pass each benchmark, be sure to reward yourself with something special to reinforce your progress.

Improving Diet to Affect Depression

Some people are particularly sensitive to the effects of a high sugar diet which help to promote mood instability and depression. Elimination of sugar and refined carbohydrates not only boosts mood, but is a powerful trigger to release body fat from storage. Slowly cut sugary foods from your diet and be sure to eliminate sweetened beverages and fruit juice which are a significant source of nutrition-less calories. Slowly back sugar out of your diet over the course a month to avoid sugar withdrawal which some people experience.

Natural Support for Depression

Targeted nutritional supplements have been shown to be effective in improving the symptoms associated with depression. As with any natural agent, supplements should be used in combination with diet, exercise and therapeutic support to improve self esteem. The Omega-3 fatty acid DHA, St. John’s Wart, Gingko Biloba and SAMe are all helpful in improving mood, a necessary step toward your successful weight loss goal.

It’s not surprising that obesity and depression are closely linked. People tend to pre-judge others based on body weight before intelligence and personality. Lowered self esteem and increased stress are cofactors which contribute to the relationship between obesity and clinical depression. You can begin to take small steps to improve mood which will ultimately lead to improved body image and healthy weight loss.

Establishing Weight Loss Goals

(Article first published as Setting Goals for Weight Loss Success, Tracking Your Progress on Technorati.)

Many people embark on a weight loss program without a firm understanding of their realistic goal or the exact plan that will help them cross the finish line to weight loss success. Similar to any journey through uncharted territory you may make, the key to your weight loss success is to establish a realistic goal which you can maintain as part of your new healthy lifestyle. The power of positive thinking combined with the reinforcement you receive from tracking your progress each day provide the fuel you need to accomplish your goal.

Maintain a Positive Attitude

Regardless of the task you wish to accomplish in life a positive attitude is critical to achieve the desired result. You must begin by believing that the weight loss task you are about the begin will have a significant impact on your health and longevity, as research has shown that losing just 5 – 10% of your body weight can significantly lower your risk of disease. You should only begin your journey when you feel fully committed to finish, regardless of the inevitable bumps you’ll encounter along the way.

Defining a Realistic Goal

Once your mind is set you’ll need to put together a realistic plan and goal that will successfully lead you to the finish line and monitor your progress for encouragement along the way. The most important part of goal setting is to make sure that your target weight is attainable. Don’t feel you need to weigh the same as when you were 18. Many things change in your body over the years, and often people find they feel great and experience optimal health at a weight which about 10% higher than the lowest weight from your college years.

Monitoring Your Progress

Of equal importance to setting a realistic goal and positive attitude is tracking your daily progress with nutritional software or a food journal. The positive reinforcement you receive from monitoring your weight, exercise and food will help you to get by an occasional rough day where you stray from your diet or when you hit a weight plateau.

The results of a study published in the eHealth Journal of Medical Internet Research found that participants who recorded and tracked their progress using an online software interface were significantly more likely to stay with a weight loss plan and maintain their weight loss compared to those who didn’t monitor their progress. By nature, we’re goal oriented and a journal helps keep us focused on reaching a pre-established goal.

Write Your Plan on Paper

Before you start on your weight loss journey, write down the steps you’ll need to follow to hit your goal and the benefits to your health from meeting your target weight. Include diet, menus, exercise and how you will fit work, family and friends into your program. Make a list of the numerous health benefits such as improving heart health, improving immunity, increasing brain power, feeling great and the knowledge that you are lowering your risk of an early death.

The only way to successfully lose weight is to properly plan the steps you’ll need to hit your target goal and track your progress. Without these commitments, you’ll quickly veer off course the first time you reach a weight plateau or succumb to a sugary treat. By having your whole plan detailed in writing ahead of time, you can easily continue to reinforce your new lifestyle which will lead to vibrant health and your ideal weight.

Changing Diet and Behavior to Drive Weight Loss

(Article first published as Changing Diet and Behavior to Fuel Weight Loss on Technorati.)

The reasons we gain weight and the path to successful weight loss are extremely complicated, as factors beyond diet and exercise can exert a significant influence on our body composition, hormones and the environment which surrounds us. Some of these factors are within our control while others are not. The key to permanent weight loss is to understand those events and behaviors which we can modify and learning to live within the confines of our external environment. Fortunately there are important steps we can follow each day to tip the scales toward weight loss success.

Friends and Family Influence Our Weight

Sustainable weight loss is not possible until we’re able to successfully control our lifelong habits and behavior which are responsible for the excess pounds. In many ways, these factors can be much more difficult to identify and change as they become part of the fabric of our day to day life. Friends and family can also have a significant influence on when we eat as well as the type of foods eaten.

The results of a study released by the University of Michigan examined the effect of peer pressure and behavior modification on female college freshman roommates. They found that roommates with a partner who weighed more than average were much less likely to gain weight over the course of their first year. On average, dorm mates with a heavier counterpart gained only one-half pound during the year while the typical gain was two and a half pounds for those with slimmer roommates.

Understanding the Social Impact on Weight Loss

Researchers suggest that the heavier roommate was much more likely to be on a reduced calorie diet or exercise routine and these positive weight reduction behaviors were adopted by the slimmer partner. Each roommate became more aware of the importance of diet and nutrition to prevent the dreaded ‘freshman 15’ and altered their lifestyle habits toward weight maintenance and reduction. There are a number of important behaviors you can adopt to assist your weight loss goal.

Set a Goal You Can Live With

The top reason people fail to achieve their target weight goal is they set an unrealistic number to reach. It’s much more important to focus on the lifestyle changes you need to make to drop weight rather than reaching for a number which is out of reach. Set an intermediate weight goal which may be mid way between your current weight and ultimate target. Successful weight loss is accomplished in steps as you allow your body time to metabolically adjust to each new weight plateau.

Reward Your Success

Since our childhood, we’ve been rewarded when we perform well and marching toward our weight loss goal is no exception. Treat yourself to a movie, or put some money aside for a larger purchase each time you mark a milestone. Make sure your reward is not food based so you don’t halt your forward progress. Small rewards along the way provide positive reinforcement to keep you on track to your ultimate achievement.

Get Help From Your Peers

Behavior which encourages healthy weight loss is socially contagious. We are subconsciously aware of the beneficial and negative habits of our friends, family members and peers. When our immediate circle of friends engages in activities which promote weight gain, we’re much more likely to follow suit and the pounds suddenly appear. Become a team leader and modify your diet and lifestyle habits toward healthy weight loss and others around you will follow.

Our behavior is constantly changing based on the influence of people around us along with environmental factors. Find friends with a common weight loss goal to provide yourself the opportunity to develop a healthy weight loss lifestyle. Take the initiative to lead your friends, family and peers toward a life which promotes sustainable weight loss.

Using Diet and Exercise to Fuel Weight Loss

(Article first published as Controlling Diet and Exercise to Drive Weight Loss on Technorati.)

Many people begin a weight loss program with the best intentions. They reduce calories, exercise regularly and slowly begin to drop weight. After losing for a few weeks or months they hit a plateau which can have a psychologically devastating effect on their desire and ability to stay on track. Many people have difficulty making the proper food choices which will help them achieve their weight loss goal, and believe that because they exercise they can eat larger portions to compensate.

Altering Our Food Perception to Lose Weight

There are a variety of factors which influence the way we view food when trying to lose weight. Most people understand that burgers, fries and ice cream are all bad options individually, but when a healthy food item is added, dieters tend to believe that the total calorie count was somehow magically lowered. Adding a side of broccoli to a piece of fried steak makes it appear more acceptable even though the calories have increased.

Understanding ‘The Dieter’s Paradox’

Researchers call this misperception of mixing healthy and unhealthy foods ‘The Dieter’s Paradox’. The results of a study published in The Journal of Consumer Psychology explains the mindset behind combining foods which promote weight loss with calorie laden choices in participants trying to drop weight. People were shown a high calorie food and asked to estimate the calories. They were then shown the same food with a traditional diet food, such as steamed vegetables or a salad and asked to determine the calorie count.

When presented with the second option, they estimated 5 to 10% lower calories, even though there were clearly more total calories with the additional item. This type of research clearly shows there’s a disconnect occurring in our brain when making the correct choices for a healthy meal to promote weight loss. We see less food calories when even the smallest amount of healthy food is added to the meal.

Eating to Lose Weight

You can combat the natural tendency to underestimate food calories by planning your meals in advance, employ nutritional tracking software and maintaining a food diary. Weigh and measure every food item you prepare and keep track of daily calories and physical activity in your journal. You’ll quickly understand which foods contribute to your weight loss plateau. It’s important to understand that everybody will hit a plateau which can last a few days up to a month or more. This is normal, as your body adjusts to each new weight level. Be patient and your good efforts will be rewarded.

Regular Exercise Leads to Excess Calories Consumed

Everyone knows that regular exercise is vitally important to our health and assists in the weight loss process. The problem is we overestimate the number of calories actually burned through exercise and compensate by eating more food than we need. This is one of the most common mistakes people make when pursuing a weight loss lifestyle.

The best way to avoid eating too much when exercising is to fully understand how many calories you’re burning for each type of exercise. Walking is one of the most popular forms of physical activity, and you’ll burn around 125 calories in a moderately paced 30 minute period. While the exercise is great for your heart and muscles, you don’t need to take in any more calories to compensate. The best rule is to monitor your food diary, and avoid extra calories as a result of your physical activity.

When trying to lose weight, we’re faced with difficult decisions about proper food choices at every meal. Psychologically we perceive the addition of a healthy food item to our plate as a way to include fattening foods, as if they’ll calorically offset one another. We overestimate the number of calories burned through exercise and eat to make up the difference. The only way to avoid these mistakes and achieve your weight loss goal involves judicious tracking of all food eaten each day in a journal, being careful not to rely on exercise as an excuse to overeat.

Lifestyle Changes That Motivate Weight Loss

(Article first published as How to Motivate Your Weight Loss Lifestyle on Technorati.)

It’s a fact that nearly three-quarters of adults and an alarming number of children fall into the overweight or obese category with potentially devastating effects to their health and psychological well being. The vast majority of these people have tried valiantly to lose weight but have failed despite their best efforts. A big part of the problem is that sustainable weight loss must become a seamless part of your lifestyle, with proper planning and food portion control central to your success.

Planning to Lose Weight

You’ve tried to lose weight before and came close to hitting your ideal weight, but just couldn’t seem to maintain your diet and exercise routine for long term results. This happens because you haven’t properly planned to lose weight, and your powerful survival instinct takes charge causing you to eat all the bad foods that caused your weight gain initially. The only way you can overcome this is to develop a plan you can live with for the remainder of your life and incorporate it into your permanent lifestyle.

Don’t Estimate Serving Sizes

When we’re hungry, we tend to make very poor decisions on the proper foods to eat as well as the serving sizes we consume. According to a study published in the Journal of Consumer Research, participants were less likely to correctly identify the number of calories in a food item if they were presented with a high calorie choice before a lower calorie option. The results show that estimated calories were 38% lower, a significant discrepancy which can sabotage your weight loss plans.

Make Healthy Weight Loss a Lifestyle Priority

Making even the smallest lifestyle change will be a difficult task and require much discipline and effort. Altering your diet to promote weight loss may be one of the most difficult tasks you will undertake, but the results are so rewarding and worthwhile. 

Before beginning, you must make a commitment to yourself to see your actions through to the end. Before completing your goal, you’ll need to incorporate these changes as part of a new lifestyle and never look back. You’re in this for the long term, so speed is not an issue, and an occasional dietary slip is inevitable and won’t knock you off course.

Get a Food Scale, Accurate Measuring Cup and Progress Journal

You should attack weight loss in the same way you would take on any critical project – assemble all the right tools to ensure your success. Purchase an accurate food scale and assemble all your measuring cups, tablespoons and teaspoons. These will be your keys to success, as you cannot accurately estimate food portions and weights. 

Start a food journal where you chart every food item eaten, portion size and calories. Be sure to include any between meal snacks, as these can really drive up your daily calorie totals. Also keep track of your weight, exercise and any other pertinent activities.

The sobering fact is that only 1 out of 20 people is able to lose more than 10% of their body weight and keep it off for at least a year. This is because many people don’t begin their weight loss journey with the commitment to make permanent lifestyle changes. Once you have made the decision to drop those excess pounds for good, incorporate the proper tools which will lead to sustainable weight loss.

Planning for Successful Weight Loss

(Article first published as Make Plans to Lose Weight With Lifestyle Changes on Technorati.)

The best way to achieve your weight loss goal is to establish a realistic plan that you can incorporate into a new healthy lifestyle. It must be realistic and sustainable after you reach your target weight so you can maintain your results with minimal effort. Most people have a very hectic schedule which doesn’t allow for proper meal planning or regular exercise and is filled with stress. You must make a commitment to yourself and your family to make the necessary permanent changes to establish and maintain your ideal weight.

Plan Weight Loss into Your Busy Schedule

Behavioral experts have observed that those people who make a commitment to a lifestyle which promotes weight loss are the most likely to achieve their goal and keep the weight off for good. Conversely, individuals who viewed their weight loss journey as a temporary diet never reached their target and quickly gained any lost pounds.

The results of research published in the International Journal of Behavioral Nutrition and Physical Activity concluded that nearly one-third of study participants who made lifelong eight loss plans were able to hit their weight loss goal and maintain the lost weight for at least 3 years. This compares with less than 5% for people simply following a diet. Follow a structured set of steps which will lead to your weight loss goal.

Step 1: Plan Your Weight Loss Menu

The only way you can establish a new lifestyle which will lead you to your lower weight is to carefully plan a menu which is structured nutritionally and delivers the correct number of daily calories. Determine the correct number of calories which will result in a weight loss of no more than 1 to 2 pounds each week. Most women will need 1200 to 1500 calories each day, while men need 1500 to 1800, depending on activity level.

Make a shopping list for an entire week and plan each meal ahead of time. This structured planning is essential to keep you on track. Many people struggle with weight loss because they snack between meals and don’t even realize that the extra calories they’ve eaten. Ensure that each meal is well balanced and is centered around plenty of fresh vegetables and greens which fill you up without a high calorie count.

Step 2: Set Your Schedule to Include Daily Exercise

Once you have your weekly menu established, you will need to include some form of physical activity on at least 5 days of the week. Exercise should be planned into your daily schedule just like a business meeting or doctor’s appointment.

Carve out at least 30 to 45 minutes for each session, and choose an exercise routine which you enjoy. Cardio exercises such as walking, jogging or using a treadmill are among the most popular for weight loss, and provide the best motivation to keep you moving toward your goal.

Once you’ve made the critical decision to lose weight, you also need to make a commitment to permanently change your lifestyle to accomplish your goal. Studies conclude the best way to do this is to plan your menu and physical activity so it becomes a part of your routine schedule. You’ll reach your weight target much quicker and avoid many of the pitfalls which plague the majority of people who pop diet pills and follow fad diet programs.

Top Weight Loss Myths

(Article first published as Top Fitness Myths That Prevent Weight Loss on Technorati.)

Fitness myths are as common as old wives tales, and can have a detrimental effect on how well you’re able to reach and maintain your weight loss goal. Once we’ve heard the same mistruths time and again, we tend to accept them as correct, even though they may have a detrimental effect on health and weight reduction efforts. While some of this advice is harmless, it’s always best to defer to relevant information presented by researchers who have studied the effects that physical fitness has on fat metabolism and your health.

25% of Americans Are Now Obese

The fact that one quarter of all Americans are now obese is a staggering number, with dire health consequences for the next decade and beyond. Information published in The New York Times indicates that nearly 2.5 million more people fell into the obese category in the past two years, making this the largest and quickest increase on record.

Lack of Physical Activity to Blame

Two of the most controllable elements which drive weight loss are diet and exercise. With the power of mind and attitude, we’re able to control the amount and type of foods we eat through thoughtful planning, and can limit couch potato time by making the trade off for regular daily exercise. The key to successful weight loss is combining proper diet with the right type of physical activity. You’ll be able to maximize the effectiveness of your workout and weight reduction plan by sorting through the most common fitness myths.

Myth 1: Running is Better Than Walking

The fact is that a runner and a walker covering the same distance will burn about the same number of calories. The important thing to keep in mind is that you get out and move your body. Weight reduction is not a race, and losing weight at a slow pace (no more than 1 to 2 pounds per week) is the best way to allow your body to easily adjust, preventing your metabolism from stalling in an attempt to preserve body mass.

Myth 2: Exercising More Leads to Eating More

Research shows that exercise has no effect on a person’s hunger. Further, exercise has been shown to suppress appetite both during and after a workout. The problem is that many people let their mind take control, compelling them to eat more because they believe they need the extra calories to compensate for the activity. Use mind over matter to avoid taking in too many calories after a workout.

Myth 3: All Calories Are Created Equal

Technically, a calorie is a measurement of energy and all calories require the same amount of energy to burn. Our body is not a machine though, and metabolizes food based on its source, protein, fat or carbohydrate. Proteins are complex structures and take much more time and energy to break down. 

Carbohydrates, and especially refined carbs from sugary junk foods are broken down immediately, used for energy and the balance is converted to fat and stored on the hips and abdomen. Always include healthy protein from nuts, seeds, whey or lean meats after your workout to assist muscle building and avoid excess fat storage.

There appears to be no end in sight to our obesity epidemic, as more Americans join the ranks and threaten their health and longevity. Physical fitness is an essential tool which can assist weight loss and reduce the risk of many diseases. Fitness myths abound which will derail your from the true benefits of exercise, and can help you to reach your weight goal quickly and efficiently.

Tips to Control Emotion and Stress, Fuel Weight Loss

(Article first published as Controlling Emotion and Stress, Tips to Fuel Weight Loss on Technorati.)
American waistlines continue to expand at an ever alarming rate, increasing the incidence of heart disease, stroke, diabetes, dementia and cancer. Successful weight loss consists of three critical components: reduced calories from a well balanced diet, regular physical activity and controlling stress and emotional eating.

Emotional Eating Can Derail Weight Loss Efforts

Despite your best efforts to control eating and exercise daily, stressful situations arise which can throw you off track, making it difficult to lose weight. Sometimes stress comes from an emotional situation, the loss of a job or adverse financial situation. Other times, hitting a weight plateau can be enough to disrupt your best efforts and cause binge eating or other disruptive negative behavior.

Information provided by the Mayo Foundation for Medical Education and Research explains the connection between mood, food and weight loss, along with proven methods to ensure you don’t develop an emotional eating pattern regardless of stressful situations which may surround you. While some people eat less under stress, most will opt for high calorie ‘comfort foods’ to get them through a difficult emotional stretch. Try these tips if you find yourself in an emotional eating pattern.

Tip 1: Slow Down and Relax

When stress is the cause of your emotional eating and failed weight loss goal, reduce the negative effects by using popular stress reduction techniques. Yoga and meditation are very effective methods to lower your stress level. Better yet, determine the cause of your stress and resolve the situation to jump start your weight loss efforts.

Tip 2: Listen to Your Hunger
Many times we eat just because we’re bored, and not due to true hunger. It’s important to learn when you really need food, and when you’re eating just to pass time or because you’re feeling stress. If you find yourself in front of the refrigerator, drink an 8 ounce glass of water first, and wait 15 minutes. More often than not you’ll find the sensation to eat will disappear, and you can save yourself that high calorie snack.

Tip 3: Keep a Food Mood Diary

For a two week period, write down everything you eat, along with how you felt at the time. Did you feel stressed, depressed or especially emotional when you ate, or were you actually hungry? Over time you’ll find that you’re eating up to half of your daily calories during times when you feel stressed or emotional. Food eaten under stress is typically high calorie, non-nutritional junk food which halts your weight loss progress.

Tip 4: Treat Yourself Occasionally
It’s important not to deprive yourself of an occasional treat, as this can lead to cravings and binge eating which will pack on the pounds. Allow yourself a special treat once per week and savor the moment. This will help you avoid cravings and keep your weight loss progress in check.

Natural weight loss is a complicated process which must be accomplished by combining several steps to deliver your ultimate weight loss reward. A well balanced diet and regular exercise are critical tools in your weight reduction arsenal, along with appropriate stress reduction techniques to control emotional eating. Following these tips will help you to control the negative effects which stress places on your lifestyle and diet, allowing you to reach your weight loss goal.

Top Stress Reducing Tips Drive Weight Loss

(Article first published as Assist Weight Loss With Stress Reduction Techniques on Technorati.)

Weight gain is accelerated by poor diet, lack of physical activity and stress. While most people understand the impact of food and exercise when beginning a weight loss program, most don’t consider stress as a significant factor. Stress exerts a powerful physiological effect that fuels abdominal fat storage and inflammation throughout the body.

Stress Leads to Inflammation and Weight Gain
Information published in the American Journal of Epidemiology shows that higher levels of stress result in more weight gain, and the pounds were more likely to be stored as dangerous belly fat. Stress hormones such as cortisol are released in response to unresolved situations, triggering inflammation and a systemic immune response as the body attempts to protect itself.

Unresolved stress drives weight gain through a variety of physical manifestations which alter metabolic function within our body. Stress reduction techniques and lifestyle changes are necessary to reverse the negative effects, and place healthy weight loss within your command.

Tip 1: Relax with Meditation and Yoga Techniques

Relaxation techniques are the most popular way to reverse the damaging effects that stress exerts on your body. Meditation and Yoga elicit the relaxation response which lowers cortisol levels and the cascade of deadly effects caused by continually elevated levels of the hormone. Combined with proper diet, relaxation techniques have helped many people to lose weight by stimulating the release of belly fat.

Tip 2: Kick Impulsive Eating Habits
People under stress tend to habitually gravitate toward unhealthy high carbohydrate junk foods which promote blood sugar surges and insulin resistance. This leads the way to metabolic diseases such as diabetes, excess calories and packing on weight around the abdomen. The best way to combat the munchies is to keep those uncontrollable foods out of the house, so temptation won’t get the best of you.

When stress overcomes your willpower, opt for carrots, nuts (limit to a handful each day), edamame, sunflower seeds or fresh water. Most of these travel well, so keep them with you when you’re away from home. Many times the hunger signal is really thirst, so always drink a large glass of water and wait a few minutes for the hunger cue to subside.

Tip 3: Eat at Home and Avoid the Drive Thru

When you’re feeling stress, the last thing you want to do is spend time in the kitchen cooking a healthy meal. Fast food is a staple for those feeling the effects of stress, as it offers a quick and easy sugar, fat and refined carb fix. Concentrate on family meals which emphasize reduced calories, plenty of fresh vegetables and protein with no processed or prepared foods that promote excess fat storage.

Tip 4: Incorporate Physical Activity into Your Daily Schedule
Regular physical activity is essential to your stress reduction program, as it reduces cortisol levels and promotes the conversion of stored fat to energy. It has also been shown to increase the release of important brain chemicals, lifting mood and boosting coping mechanisms. Try taking the stairs instead of an elevator or park at the far end of a parking lot. Aim for 20 to 30 minutes of exercise daily.

Stress is a critical factor which influences body weight and the ability to achieve your weight loss goal. Continual stress increases cortisol levels and drives systemic inflammation which will extinguish your best efforts to drop weight through healthy diet and exercise. Special relaxation techniques and diet tips designed to lower stress levels and eliminate unhealthy eating patterns will enable you to feel better about yourself and lose weight for improved health and quality of life.

Exercise Tips That Motivate Weight Loss Results

(Article first published as Best Exercise Startup Tips Deliver Weight Loss Results on Technorati.)

Many people understand the importance of a regular exercise regimen and the positive impact it has on overall fitness, mood and moving you toward your weight loss goal. Individuals fail to develop a solid strategy which will motivate them every day, so they can avoid the high dropout rate experienced by those with the best physical fitness intentions.

Lack of Exercise Increases Risk from Disease

The results of a study published in the Western Journal of Nursing Research showed that adults with chronic illnesses were able to significantly increase their activity and fitness levels by incorporating specific action-oriented strategies.

The vast majority of children and adults alike don’t get enough exercise each day, placing themselves at increased risk of heart disease, diabetes, stroke and cancer. Experts recommend incorporating some common sense strategies into your lifestyle to get your heart beating faster and stronger, while you naturally drop those excess pounds.

Tip 1: Set Specific, Attainable Goals
The biggest reason most people never really get off the ground with a fitness program is they set themselves up to fail, before they even begin. Set a starting goal which is appropriate for your fitness level. Start with 10 minutes a day of an exercise you enjoy, and slowly increase to 20 and then 30 minutes a day. Remember, you can break it up into smaller time chunks if time is a constraint.

Tip 2: Use Daily Reminders
Plan your daily physical activity as though it were an appointment or a regular meal. Place it on your calendar, or plan to exercise at the same time each day, making it a part of your routine. Have any special workout clothes or accessories ready to go so you have no excuses.

Tip 3: Reward Your Compliance
You should feel good about your fitness activity, and motivational experts always advise using a reward system as a means to complete your goal. After successfully completing a week or month of your training program, treat yourself to a meal out (be sure to make it healthy), take in a movie or do something special for yourself.

Tip 4: Enlist the Support of a Friend or Family Member

Find a friend or family member who has the same fitness goal as you, and you’ll find the added support invaluable. People don’t want to disappoint each other, so the extra help will provide the motivation you may need when you’re thinking about quitting.

Tip 5: Keep It Simple
The best exercise is one that you find fun and easy to complete. Don’t invest in fancy fitness equipment, when the best exercise requires a simple pair of walking shoes. Walking at a brisk pace is fun, energizing and inexpensive.

A solid physical fitness program is a combination of good planning and psychological motivation. Both are required to get you moving so you can avoid the risks associated with inactivity. Combine exercise with a well balanced, reduced calorie diet and proper motivational strategies to achieve a higher quality of life and your natural weight loss goal.

Motivation Key to Weight Loss Success

(Article first published as Motivation Speeds Weight Loss Results, Keeps Weight Off on Technorati.)

Nutrition experts agree that the foundation of healthy weight loss involves a well balanced, calorie restricted diet and physical activity on most days of the week. Beyond these essential underpinnings are the motivational and psychological aspects of weight reduction which can mean the difference between success and failure.

Recent research released from The Journal of Medical Internet Research indicates that people who have lost weight were more than twice as likely to keep the weight off if they kept track of their progress using an online recording system.

This is consistent with studies demonstrating that people lose weight more consistently and faster when they keep a dairy to record all foods eaten each day. Aside from diet and exercise, there are several important steps to help motivate your mind and hit your ideal weight target.

Step 1: The Power of Motivation to Lose Weight
People are much more likely to achieve and maintain their weight loss goal when they’re motivated by others. Losing weight significantly reduces the risk of sudden death from a heart attack, diabetes, stroke, dementia and many cancers, yet many people never attain or maintain their weight goal. The motivation provided by a friend or family member is the missing key to weight loss success for many.

Before beginning your weight loss journey, find somebody who will be able to encourage you when you hit the inevitable low point or plateau in your quest. The encouragement they’ll provide is invaluable, providing the strength and psychological boost to continue toward success. Interestingly, researchers have found that people who are financially incentivized to lose weight achieve a 70% success rate, making money a powerful source of motivation.

Step 2: Eat It, Track It and Don’t Cheat

Keeping a food dairy is a proven method that leads to permanent weight loss. When you record everything you eat, you’ll quickly find that most meals tip the scales at nearly twice the number of calories than you really need. Use a smaller 9” plate and you’ll automatically eat 40% less without even noticing the difference.

Since many tracking programs break down fat, carb and protein ratios, you’ll find that highly refined carbs are blocking your road to success, as they cause wild blood sugar surges which tip your metabolism toward fat storage. Be honest with yourself by measuring and weighing foods, and enter them to your log either before or immediately after eating.

Step 3: Set a Food Clock

Working on the knowledge that it takes approximately 20 minutes from the time you begin eating until your brain registers the full signal, set a 20 minute food clock as you begin each meal. The idea is to eat slowly, chewing each bite so you can savor and enjoy the flavors of your food. If you hit the 20 minute mark and haven’t finished, then it’s time to stop.

While proper diet and sufficient exercise are an essential part of a successful weight loss plan, it’s also important to incorporate the resources of mind and motivation. Solicit the help of someone who can motivate you, providing encouragement when you stray off track, and use a menu diary and food clock. Get your mind in the game and you’ll find the added support you need to hit your ultimate weight loss goal, and keep it off for life.

Obesity Leads to Premature Death, Achieve Weight Loss Success for Life

(Article first published as Prevent Obesity, Achieve Weight Loss Success for Life on Technorati.)

Obesity rates continue to increase at a staggering rate, increasing the risk of heart attack, diabetes, stroke, Alzheimer’s disease and many cancers. In fact, obesity has surpassed smoking as the leading preventable cause of death in America. A study presented to the International Congress on Obesity reveals an even more sobering statistic – men who enter adulthood obese face a twofold increased risk of dying prematurely.

This underscores the critical importance of maintaining a healthy weight through childhood and into our teen years, as fat which is stored during the developmental years has a direct impact on our risk of illness and longevity as we phase through adulthood. Fortunately, by adopting a healthy lifestyle and weight loss program, we can reverse the risks which lead to an early demise, and avoid becoming a grim statistic.

Phase 1: Educate Children from an Early Age

Information from this study makes it clear that the growing epidemic of overweight and obese children is leading to a shortened lifespan for our next generation. This problem is simply rooted in poor diet and lifestyle, as children are being raised with the notion that fast food through a drive thru window, sweetened beverages and sugary snacks make up a healthy diet.

The average family eats 4 or more times a week at a fast food restaurant, in many cases consuming more than twice the calories they should for a single meal. Couple this high calorie, low nutrition eating style with virtually no physical activity, and you have the recipe for a health disaster.

Children need to be educated on how to eat healthy and stay active in much the same way as they are taught to read. This class must be taught at home. A child’s mind is pliable, and adopting a diet of nutritionally balanced, reduced calorie meals prepared at home will become a life skill they’ll retain as they get older. Reserve dining out for special occasions only, allowing you to control meal ingredients and portion sizes. Limit television and video games while encouraging regular physical activity.

Phase 2: Use Motivation to Solidify Your New Lifestyle

In order to hit your ideal weight loss goal, you need to master the mechanics of proper weight management. The tools are provided by eating a nutritionally balanced, calorie restricted diet with no junk food and participating in a regular exercise regimen. Beyond the basics, you also need to reward yourself for your accomplishments, and this requires motivation, driven by the knowledge that you’re working to improve the quality and length of your life.

The best motivation is to track your progress. Keep a daily record of the foods you eat, carefully recording portion sizes, total calories and weigh food when applicable. When you estimate portions, you set yourself up for failure. Finally, weight yourself using a digital scale no more than twice each week, keeping a log of how you’re proceeding toward your weight loss goal. Remember, the excess weight didn’t suddenly appear overnight, and losing those extra pounds will take some time and effort.

Weight loss can be a matter of increased lifespan for many overweight and obese people. Depending on the amount of weight you need to lose, and when in life those extra pounds appeared, you may be able to make a significant impact on how long you live. Diet and exercise are important components to achieve your weight loss goal, and harnessing your psyche provides the necessary motivation to experience enhanced quality of life for many years to come.

Quick Weight Loss Results in More Pounds Lost

(Article first published as Engage the Mind for Quick Weight Loss Results on Technorati.)

Conventional wisdom says that the key to healthy weight loss is through a slow and methodical approach, where you reach your weight goal over the course of months or a year. Controversial research delivered to the International Congress on Obesity found that in order to lose weight efficiently, you need to lose weight quickly.

The study cautioned against resorting to crash diets, pills, drugs or weight loss surgery, but noted that weight which was lost at a faster pace resulted in more pounds lost overall. Specifically, researchers found that participants who lost 1.5 pounds per week reached a final weight 15% lower than those who lost at a pace of a half pound each week.

The study leaders believe the results are due to the psychological factor, increasing motivation from losing weight at a faster rate. Further monitoring will be required to determine if the weight loss is sustainable. Any weight loss plan which provides positive results is significant, as the burgeoning obesity epidemic threatens the quality and length of life for millions.

This report underscores the importance of having the right mindset before restructuring a new dietary plan. The following guidelines provide the critical first steps to begin a quick weight loss program which is safe, healthy and delivers results.

Guideline 1: Get Your Mind in the Game

The power of the mind is important when beginning a weight loss program. Don’t begin by thinking this is just a diet to drop some weight, and when done you’ll revert back to the same poor eating habits which caused the weight gain initially. Only begin a weight loss regimen when you can firmly commit to a totally new lifestyle, permanently altering diet and physical activity to maintain your target weight. Psychological motivation is a powerful factor which will enable you to reach your weight goal.

Guideline 2: Set a Realistic Goal
Many people attempting to lose weight will set a target which is virtually impossible to attain. It’s not necessary to be at the same weight as when you were 20. Your body is different, and has evolved to store fat and build muscle differently as you age. For most people, a reasonable weight is 10 to 15% higher than your lowest weight in early adulthood. Following a sensible reduced calorie diet and regular exercise schedule, combined with the correct target weight, will enable you to meet your goal without added stress.

Guideline 3: Plan Meals in Advance

Create a meal plan for a week in advance, making sure to include copious amounts of vegetables, leafy greens, nuts, seeds, lean meats and limited fruits. Allow yourself a small indulgence once a week or for a special occasion so you won’t feel totally deprived. By pre-planning meals and keeping unhealthy choices out of the kitchen, you’ll be much less tempted to stray from your new diet plan. Meal planning will also help keep your mind focused on your quick weight loss goal.

Healthy weight loss requires three key components to be successful. Reduced calories from nutritious sources and physical activity fuel the process and burn fat, yet neither are sustainable without engaging the mind. Only begin a weight loss program when you are fully committed and prepared to maintain your new lifestyle for the long term. When your mind is conditioned to improve and regain your health, weight loss will proceed at a naturally accelerated pace.