Exercise and dietary control the best formula for weight loss

Craig D. Hayward, writing in Jackson Citizen Patriot

AS stated in one of my recent columns, if your goal is weight loss through an exercise program, then it is necessary to complete a minimum of 300 minutes (five hours) of moderate level exercise per week. That breaks down to one hour per day, five days per week, or 50 minutes per day, six days per week.

The discouraging aspect of losing weight is that a pound of fat holds 3,500 calories. Don't get discouraged — a loss of one pound of weight per week is an obtainable goal, because the good news is that exercise and dietary control together have a cumulative result.

Regarding the dietary side of the equation, many people fail to see results because they continue eating at the same levels as before commencing a program. This results in their eating beyond the benefits of the exercise they have completed.

Spoiling the benefits of exercise by incorrect eating is easy to do, particularly if you regularly dine out. The standard portion size of an entree across the Unites States has significantly increased in recent years.

For example, compare the size of the restaurant's serving plates to ones that you have in your home. Don't be surprised if they are significantly larger, plus they come to your table heaped full with food.

Have you checked the calories of your favorite appetizer and other items you order at the restaurants where you eat? You might be surprised to learn they commonly run into the thousands of calories.

Be aware also that alcohol is laden with calories, so those before and after-dinner drinks are adding calories to your diet without nutritional benefit.

Finally, look for other means of burning calories in your day-to-day activities, because it is easy to sit too long and eliminate most of the benefits of your exercise. How much time do you spend sitting during the remainder of the day, once you have worked out?

If you are sedentary, be sure to get up and move about on a regular basis. Additionally, look for alternative ways to burn calories: parking farther from your destination and walking, using a push rather than a riding lawnmower, and taking the stairs instead of an elevator.

Unwanted calories can be burned, or not eaten at all, if we are creative in our dietary and exercise habits. Each calorie burned or not eaten can help achieve that 3,500 -calorie-per-week deficit necessary to lose a pound.

The approaches suggested here will work, but anyone who has tried to lose weight and keep it off it knows it isn't easy. I urge you to stay encouraged and motivated, watch what you eat and keep moving.

Craig Hayward is chair and professor of Department of Health, Human Performance and Recreation at Spring Arbor University.

Considering weight

loss surgery?




Following are some suggestions that could assist you through the

Five tips when considering weight-loss surgery (Getty Images)

process.

Here are five tips from Stephen Hamn, medical director of the weight loss surgery program at Baylor Medical Center at Frisco, an American Society for Metabolic and Bariatric Surgery (ASMBS) Bariatric Surgery Center of Excellence.

Take your time choosing a program – A good-quality program will tell you up front about the different options for weight loss surgery and the post-operative work – exercise and changes in diet – required for each option.

Be flexible – Consult with a surgeon or surgeons who perform more than one type of weight loss surgery. As a consumer, you can select gastric bypass, adjustable gastric banding or the gastric sleeve procedure.

“One procedure may be more effective for you than another for your individual needs, so do your research on all options,” says Hamn.

Numbers do matter – Many studies have shown that complication rates from weight loss surgery are highly dependent on the surgeon’s prior experience. Because previous experience is tantamount to success, ask your surgeon how many of each proposed operations he or she has performed.

Chemistry matters – In many general surgical cases, you have limited interaction with your surgeon. Not so with weight loss surgery. You may see your surgeon at least four or five times in the first year. Be sure that the surgeon and support staff is genuinely interested in you and your success.

Support matters, too – To succeed, weight loss surgery requires hard work from you. What support can you expect post-surgery? Does the program offer support groups, psychological support, exercise or physical therapy? Are dieticians involved to help you develop better eating habits and food plans?

“I frequently tell our patients that 90 percent of their long-term success is in their hands, not mine,” says Hamn.

When Exercise

Leads to

Weight Gain

WHEN trying to lose weight, a common goal and objective is often pursued in buying a gym membership. One vows to undergo regular sweat sessions in order to combat excessive fat. So what is the problem and why do these regular sweat sessions oftentimes seem to do no good at all? asks Lesley Borger of Kansas City Healthy Living Examiner.

According to a recent study in the article, "Why Exercise Won't Make You Thin", it's oftentimes due to what a person eats after that intense workout session or what's done (or not done) after having exerted oneself.

Expending yourself in the gym oftentimes creates hunger when your body's glycogen storage is running low. So an important factor to look at is what's going on right after excersise? If the answer involves high-calorie, high-sugar energy drinks or greasy junk food, some rethinking may be in order.

Oftentimes after exercise people seem to feel like they "deserve" the junk food that they're craving or they simply won't be as active the rest of the day because they feel as though they already got enough activity in. Similar to the article's example, if a person was to spend 30 minutes on the elliptical machine only to chug a sugar-filled Gatorade right afterwards or eat a muffin from Starbucks, from a weight loss point of view, this person would have been better off never having gone to the gym. Assuming around 300 calories were burned while at the gym, more than that was consumed just eating that muffin. (As the average 6 ounce muffin has 400 calories).

This brings us to the point of it all: when loosing weight and maintaining weight loss, what you eat is about 90% of your success or failure. In fact, when trying to loose a bunch of weight, the most important thing is eating clean and just staying active. Success isn't necessarily about strenuous sweat sessions, but an active and healthy lifestyle mindset. For example, instead of the elevator, take the stairs. Instead of the closest parking spot, take the one further away.

Not to say those intense sweat sessions aren't necessary or good because they are! They improve heart health, cardiovascular strength, and do help blast that fat away. However, next time you're tempted to go eat a muffin or drink a frappuccino right after a hard workout, try a whey protein shake instead, or some fresh fruit (just watch your portion sizes) and your results are likely to be much more positive.

"Exercise Critical

to Weight

Loss"

A recent article in a major media outlet questions the effectiveness of exercise as a means of weight loss.

But it's a view challenged by five academics from a US university. "We want the public to know that there is no question the majority of research has proven that exercise, when combined with a healthy diet, results in both weight loss and maintenance of a healthy weight.

"The American College of Sports Medicine released an evidence-based position stand in early 2009 that proves these points.

"There is little evidence to the claim that exercising produces hunger so uncontrollable that it leads to weight gain. In fact a recent study from the University of Pittsburgh proved just the opposite: overweight and obese women didn't eat any more food after exercise than they normally would when sedentary.

"Exercise does require effort and self-control. However, the rewards are substantial.

"Economically, expenditures are reduced - the recent Weight of the Nation conference reported that obesity accounts for some $147 billion in health care costs per year - and people lead more enjoyable and energetic lives.

"Even for the non-overweight, exercise provides benefits that no pill or prescription ever could. It treats and prevents numerous chronic conditions, such as heart disease, high blood pressure, Type II diabetes and depression.

"Exercise is a health tool we all need, regardless of our weight. It is our hope that the public takes its importance seriously.

"Advice about weight loss should come from a qualified professional, instead of irresponsible articles that may not present the full realm of scientific facts surrounding the issue.

Kristin Lagally

Bloomington"

The writer was joined in the letter by five other people. All six are professors in the School of Kinesiology and Recreation at Illinois State University.

Coffee Fix

For Weight

Loss?


JAVA Junkies, Rejoice! says Janice Taylor at Examiner.Com. America's most popular drink - next to water - may help some lose weight as it increases the number of calories you burn per hour by 44%! Caffeinated coffee increases your metabolism.

According to a 10-year study conducted by the University of Bristol, scientists have found that a cup of coffee can sharpen your attention.

Some reports indicate that coffee may reduce the risk of colon cancer by 25%, because it helps to keep you regular. (No need for prunes!)

Coffee may reduce the risk of bladder cancer, skin cancer, diabetes, Parkinson's disease, and coffee may reduce the risk of developing kidney stones.

Theophylline, a compound in coffee, acts as a bronchodilator. For those with asthma, drinking coffee can lessen symptoms by 25 percent.

Coffee increases your alertness, which may, in fact, allow you to experience the joie de vie!

Now, don't go hog wild guzzling gallons of the stuff, says Taylor, but it looks as though three or four cups a day (under 2 cups if you're pregnant) won't do you any harm.

So Another

Coffee?

Well Maybe...

BUT here's another take on "coffee drinking can help you lose weight" For while research about caffeine and weight loss isn't definitive, researchers have several theories about how caffeine affects weight:

• Appetite suppression. Caffeine may reduce your desire to eat for a brief time, but there's not enough evidence to show that long-term consumption aids weight loss.
• Calorie burning. Caffeine may stimulate thermogenesis — one way your body generates heat and energy from digesting food. But this probably isn't enough to produce significant weight loss.
• Water loss. Caffeine acts as a diuretic, which means it increases the amount of urine you excrete. This water loss may temporarily decrease your body weight.

While you may be tempted to try caffeine to aid weight loss, keep in mind that caffeine's a stimulant and too much can cause nervousness, insomnia and other problems, says Katherine Zeratsky of the Mayor Clinic. Also, some caffeinated beverages, such as specialty coffees, are high in calories and fat. So instead of losing weight, you might actually gain weight.

Ten Minutes a Day Keeps the Fat at Bay LESS THAN 25 percent of North American adults exercise on a regular basis, thus, children–and adults–are spending more time performing sedentary tasks, such as surfing the Internet, playing video games, and watching television, says Lorna R. Vanderhaeghe, BSc. This lack of exercise increases insulin resistance, hormone dysfunction, and inevitable weight gain. So, what can we do to keep fit and how do we fit exercise into our busy schedules? Exercise Timing One of the questions I am asked most often is: “Should I work out in the morning or the evening?” To enhance fat burning, the best time to work out is in the morning. Once you do 10 minutes of this fun program and eat protein for breakfast, you will rev up your fat-burning furnace by 25 to 40 percent and it will last for 12 or more hours throughout the day. Also, often after a hard day at home or the office, we don’t feel like exercising and we don’t want to rev up our metabolism a few hours before we go to sleep. So, set your alarm 10 minutes earlier, have fun with this exercise regimen and you will be rewarded with a tighter, stronger body. Consistency is the key. Get out of bed, put on a T-shirt and shorts, get your water bottle and towel, and get started. Exercise, then hit the shower, and eat breakfast. Start Day 1 on Monday so that Day 6 and Day 7 will be Saturday and Sunday, which are usually the days we do more outdoor or family-oriented aerobic activities. Fitness Fun 10 minutes a Day Warm-up before you begin. Stretch your arms to the ceiling. Breathe deeply. Then reach towards the floor. Breathe deeply. Jog gently in place for 30 to 60 seconds. Drink water before you begin and remember to drink more water between the two sets of exercises. Dehydration can make you feel weak and dizzy. The goal is to work up to three sets of each exercise with successively heavier weights. Start with the lighter weight and increase the weight slowly. Depending on your level of fitness, you may increase weight and repetitions more quickly. Whatever your level of fitness, build on your previous day’s success; if on Day 1 you lifted a light weight only three times, try to lift four times on Day 2. Then move on to a heavier weight and so on until you finally reach the goal of three sets of repetitions using successively heavier weights. The fact that you are trying is success. And remember, no matter what your age or fitness level, you will be able to do these exercises, so just have fun. Day 1 Shapely arms: Stand with your feet shoulder-width apart and extend your arms down the side of your body. With a light dumbbell in each hand, take a couple of deep breaths, exhale and curl both arms to a 90-degree angle. Make sure your elbows are at your sides and not bending outward. Hold for two seconds. Inhale as you lower the weight. If you are pushing your stomach out and bending backward, the weight is too heavy. Make sure you are standing straight and strong. Exhale and repeat the exercise 10 times. Do not pause between curls. Pick the medium weight and repeat 10 curls. Then choose the heaviest weight and repeat more 10 curls. If you find that you cannot complete the last set of 10 curls, then use the medium weight for both the second and third set of repetitions It is best to do the required 30 curls even if you have to use the smallest weight initially. This exercise also improves neck muscles and tightens sagging chins. Arms without wings: This is the exercise that makes the backs of your arms beautiful while also toning your abdominal muscles. Lie on the floor with your knees bent and the soles of your feet flat on the floor. Hold the lightest dumbbell by your ears with your elbows pointing up to the ceiling. Exhale as you raise the weight from your ears toward the ceiling. Your arms should be straight up now. Hold for two seconds and inhale as you lower the weight. Repeat 10 times. Do not pause between curls. Next, choose the medium weight and repeat 10 curls. Then use the heaviest weight and repeat 10 curls. To really get the benefit of this exercise, hold your abdominal muscles tight and push your lower back toward the floor after you inhale. Focus on your breathing. If you can’t complete all three sets with successively heavier weights, just use the lowest weight at the beginning and within a couple of weeks you will be able to progress to the heavier weight. Day 2 Sexy calves: Stand tall with your feet shoulder-width apart. Hold the lightest dumbbells in each hand with your arms at your side. Keep your shoulders back but relaxed, not pulled up toward your ears. Exhale as you raise your heels. You should now be up on the bottom of the front of your feet, but not so high that you end up on your tiptoes. Hold for two seconds. Inhale as you slowly lower your heels. Repeat for 10 lifts. Next, pick your medium weight and repeat. Then use the heaviest weight and repeat for 10 more lifts. Beautiful calves are the end result of this exercise. Once this exercise becomes effortless, instead of moving to heavier weights, add ankle weights while holding the dumbbells for increased results. Tight thighs and cellulite reducer: This is my favourite exercise as it gives the fastest results. Stand with your feet slightly wider than your shoulders, with your arms at your sides. Keep your back straight. Exhale as you squat down to about 90 degrees with your butt out, as if you were going to sit down. Your knees should be in line with your toes. Hold for one or two seconds. Inhale as you straighten up. This is called a squat. Do 10 squats, then rest for a count of 10. Do 10 more squats. Soon you will be able to do an additional 10 squats for a full 30 squats. This exercise sculpts great legs, and helps tighten the skin on your upper thighs and butt to reduce cellulite. Once you get very good at this exercise, add wrist weights. Day 3 Chest and breast press: Lie on your back with your knees bent and the soles of your feet flat on the floor. Hold your lightest dumbbell in each hand with your arms out from your body like a cross. Bend your arms at the elbows toward the ceiling. Exhale as you push the weight up toward the ceiling. Hold for a count of two and inhale as you bring the weight back to the starting position. Repeat for 10 presses. Then change to your medium weight and repeat for 10 presses. Finally, choose your heavier weight and repeat. This exercise makes for strong arms and builds chest muscles. It also tightens sagging breasts in women. Tight abdomen: We all want tight abdominals. You may be able to do only a few of these exercises at the beginning. Start slowly and add a few more repetitions every time you do this exercise, but try to do as many as you can, up to 10 in each set. Lie on the floor on your back with your knees bent and the soles of your feet flat on the floor. Cross your arms over your chest. Exhale as you curl up toward your knees. If you can raise yourself only a few inches off the floor, don’t worry - it will get easier. Make sure your lower back is not arched upward. Repeat as many as you can. Remember, the more you do this exercise, the tighter your abdominals will become and the inches will fall off soon. You can do it. Day 4 Butt lift: Kneel on a rug or mat on all fours. You should have your hands and feet positioned so that you feel steady. While keeping your head up (do not look at the floor), exhale and raise your right leg until your thigh is even with your back and push toward the ceiling. Hold for one second and inhale as you return your knee to the original position. Do 10 repetitions for the right leg, and then repeat for the left leg. This exercise gives you the greatest butt lift. As you get better at this exercise, increase the number of repetitions to 15, and then 20 per leg. Even better butt lift:Pick a sturdy chair and lie on the floor on your back with the chair at your feet. Place your palms flat on the floor with your arms at your sides. Lift your legs and put your heels firmly on the chair. Exhale as you contract the backs of your thighs and lift your butt toward the ceiling. Hold for two seconds. Inhale as you slowly lower your body back to the starting position. Do 10 repetitions. Stop, rest for 10 seconds, do 10 more repetitions, and then the last 10 repetitions. Once you feel strong doing 10 repetitions, add another five, and so on. Day 5 Shoulder lift: Stand with your feet shoulder-width apart, your back straight, and your arms at your sides. Grip a light dumbbell in each hand then raise your arms out from your sides with your palms facing upward, until your arms are level with your shoulders. When you raise your arms to shoulder height, turn your palms down and hold for one second. Inhale as you lower the weight. Repeat 10 times. With the medium weight, repeat 10 times. Finally, do 10 more with your heavy weight. If you push out your stomach or arch your back, you are using too heavy a weight. Either use a lighter weight or reduce the number of repetitions. No more back fat: Sit in an armless chair. Pick up a dumbbell in each hand. Lean forward with your arms at the side of the chair and exhale as you point your elbows toward the ceiling. Stop when your hands are at the height of your thighs. Hold for two seconds and inhale as you lower your arms. Do this 10 times. Next, repeat 10 times with a medium weight. Finally, repeat with the heavier weight. This exercise gets rid of the flab that women accumulate on their back around their bra strap and strengthens back muscles. Day 6 and Day 7 Move your body: Go for a walk in the park, bicycle with your kids, swim, golf, play tennis, garden, or go dancing. Do anything that requires you to move your body. Add some exercise variety today and tomorrow. You have done fabulously and should be proud of yourself. Even after five days most people feel stronger and want to exercise. It is so easy to fit 10 minutes of exercise into your day. If you miss a day because you slept through your alarm, just remember to do your exercises the next day. Repeat these exercises as recommended and in a few weeks your body will reward you with tight muscles and a slimmer, sexier you. Lorna R. Vanderhaeghe, BSc, is the author of several best-selling books. Her latest is The BodySense Natural Diet, Six Weeks to a Slimmer You (Wiley 2005). For more information visit her site at hormonehelp.com.

Garcinia Cambogia Extract:

Natural Weight Loss

Supplement



GARCINIA cambogia extract is hitting headlines throughout the western world as a natural weight loss supplement. Several studies have shown it helps people to lose weight. And while as always there are other studies less conclusive, it can be an effective weight loss supplement for many.

Garcinia cambogia is a small tropical fruit that grows in India and Africa, one of the citrus family like oranges and lemons. It is too sour to eat but the rind is used as a spice in Indian cooking. The correct name for the substance that is extracted from the fruit as a weight loss supplement is hydroxycitric acid.

Hydroxycitric acid is not a stimulant (like caffeine) or an appetite suppressant, both of which work directly on the nerve centers of the brain and can have undesired side effects, including causing food binges any time you stop taking them.

Instead, HCA satisfies the body's need for energy and improves the signaling system that tellsl the brain when it has eaten enough. Among overweight people this response is often delayed, causing them to continue to eat more than they need.

Garcinia cambogia extract (HCA) seems to work best in combination with chromium, which helps to regulate the body's blood sugar levels. But chromium is a mineral often lacking in our diets as we get older, and a chromium deficit can contribute to weight gain and possibly diabetes. However if you have diabetes already, you should see your doctor before taking any products containing chromium.

As with most supplements, it is best to be cautious and do not take HCA if you are pregnant or breast feeding. Consult a doctor before giving it to children. You may also want to avoid HCA if you suffer from migraine or arthritis which can be worsened by citrus fruits.

HCA seems to work best for people who overeat when they are anxious or stressed, as it will give the same calming effect that they get from food. Generally you do not need to eat any special foods when you are taking HCA, and there are no 'forbidden foods'. Choose healthy foods and you should find that you lose weight and fat slowly but steadily without really trying. You can take slightly smaller portions if you wish and choose fruit instead of sugary snacks but you should not need to go hungry. This is a very natural way to lose weight.

Unlike many weight loss products, HCA has been extensively tested in research laboratories on both human and animal subjects, and no side effects have been found. This natural weight loss supplement is available from many sources online and may be labeled either hydroxycitric acid or garcinia cambogia extract.

Garcinia Cambogia Extract:

A Natural Weight Loss

Supplement

Garcinia cambogia extract is hitting headlines throughout the western world as a natural weight loss supplement. Several studies have shown that it does help people to lose weight and although as always there are other studies that are less conclusive, it can be an effective weight loss supplement for many people.

Garcinia cambogia is the name of a small tropical fruit that grows in India and Africa. It is one of the citrus family like oranges and lemons. It is too sour to eat but the rind is used as a spice in Indian cooking. The correct name for the substance that is extracted from the fruit as a weight loss supplement is hydroxycitric acid.

Hydroxycitric acid is not a stimulant (like caffeine) or an appetite suppressant, both of which work directly on the nerve centers of the brain and can have undesired side effects, including causing food binges any time you stop taking them. Instead, HCA satisfies the body's need for energy and improves the signaling system that the body uses to tell the brain when it has eaten enough. This response is often delayed in overweight people, causing them to continue to eat more than they need.

Garcinia cambogia extract (HCA) seems to work best in combination with chromium, which helps to regulate the body's blood sugar levels. Chromium is a mineral that is often lacking in our diets as we get older and a chromium deficit can contribute to weight gain and possibly diabetes. However if you have diabetes already, you should see your doctor before taking any products containing chromium.

As with most supplements, it is best to be cautious and do not take HCA if you are pregnant or breast feeding. Consult a doctor before giving it to children. You may also want to avoid HCA if you suffer from migraine or arthritis which can be worsened by citrus fruits.

HCA seems to work best for people who overeat when they are anxious or stressed, as it will give the same calming effect that they get from food. Generally you do not need to eat any special foods when you are taking HCA, and there are no 'forbidden foods'. Choose healthy foods and you should find that you lose weight and fat slowly but steadily without really trying. You can take slightly smaller portions if you wish and choose fruit instead of sugary snacks but you should not need to go hungry. This is a very natural way to lose weight.

Unlike many other weight loss products, HCA has been extensively tested in research laboratories on both human and animal subjects and no side effects have been found. This natural weight loss supplement is available from many sources online and may be labeled either hydroxycitric acid or garcinia cambogia extract.

OSTEOARTHRITIS

AND

WEIGHT LOSS



A long-term study of the effects of weight loss on knee osteoarthritis in overweight and obese patients suggests that losing a pound results in a 4-pound reduction in knee-joint load for each step.

Osteoarthritis, a complex, degenerative joint disease with several established risk factors, is the leading cause of disability in the United States and much of the Western world

And for osteoarthritis of the knee, the most important modifiable risk factor is obesity. Weight loss and exercise to reduce the painful and incapacitating symptoms of knee osteoarthritis is recommended by both the American College of Rheumatology and the European League Against Rheumatism.

The researchers set out to investigate the specific, direct relationship between weight loss and knee-joint stress while walking. Their findings indicate that moderate weight loss results in knee-joint load reduction of a cumulative amount with considerable clinical implications.

Conducted over an 18-month period, the study focused on 142 overweight and obese adults with radiographic evidence of knee osteoarthritis. Ranging in age from 60 to 89, the subjects were mostly female (74 percent) and white (75 percent); all were considered sedentary. Each subject's weight and body mass index (BMI), as well as scores on standard scales of function and pain, were obtained at baseline (start of study) and again at 6-months and at 18-months. At baseline and both follow-up visits, each subject also underwent gait analysis and a battery of biomechanical tests to assess changes in knee-joint forces, both compressive and resultant, and moments, both abduction and rotation. Over the course of the study, all participants followed a prescribed weight loss plan, some through diet only, some through exercise only, and some through a combination of healthy living habits.

At the study's culmination, participants experienced average weight loss of 2 percent and lowered their BMI by 3 percent. After adjusting for baseline body mass and baseline knee-joint force, researchers found a significant association between weight loss and reduction in compressive knee-joint loads. In fact, the force reduction was 4-times greater than the actual weight reduction. In other words, their findings indicated that, for every 1 pound of weight lost, there is a 4-pound reduction in the load exerted on the knee for each step taken during daily activities.

"The accumulated reduction in knee load for a 1-pound loss in weight would be more than 4,800 pounds per mile walked," notes Stephen P. Messier, the leading author of the study. "For people losing 10 pounds, each knee would be subjected to 48,000 pounds less in compressive load per mile walked. Although there are no longitudinal studies indicating that weight loss in humans slows the progression of knee osteoarthritis, a reduction of this magnitude would appear to be clinically relevant."

Supporting the positive impact of weight loss on knee osteoarthritis, the study suggests the need for further research into the potential of weight loss, whether achieved through diet alone or in tandem with exercise, to slow and perhaps even prevent, the crippling outcome of osteoarthritis.

Visualize and

See the Pounds

Drop Away!


SURPRISING as it may seem, many conditions can be improved by visualization and weight loss is one of them.

It works like this: keep a vision in your mind of how you want your body to look, and subconsciously you will begin acting in a way that will go in that direction. You become much more positive about your body, more accepting of your diet or fitness regime, your weight loss programme moves up gear and you will reach your weight goals more quickly and easily.

Effecting change through visualizing desired outcomes has become more and more acceptable in recent years. Psychologists do not understand exactly how it works but clearly the mind and body are not as separate as we often believe. It seems that if you truly want something it is more likely to happen - provided that it is something that is possible and within your control.

Visualization helps us to truly want to lose weight and slim by creating a clear and happy picture of our fitter bodies. Without this we can often put psychological traps in our own path.

Many who are overweight believe they cannot lose weight. Perhaps you are one? Sometimes you may say it out loud, or hear friends say it about themselves. For others this belief stays in the subconscious. But it is sure that it influences our behavior.

Someone who believes it is impossible to lose weight will be constantly battling against their inner negativity. The mind will be constantly attempt to persuade them that there is no point dieting, that they cannot lose weight - so just go ahead and eat everything they want. Visualization is the strongest technique that we can use to overcome this siren voice and negative thoughts and impulses.

If you are plagued by negativity either from your own mind or from the reactions of friends and family to your diet, go ahead and visualize yourself at your desired weight as often as you can. It works on the same level as all those negative voices and can annihilate their influence like nothing else can.

It is important to practice every day - morning and evening if you can. Just take a few minutes in a quiet place and keep an image in your mind of your body at its ideal weight. Some will do this easily, others will need help. If you have a photograph of yourself at your ideal weight in the past, you may find it easier to look at that. Or use a photo from a magazine, but cut off the face, it’s your own body ideal you need to visualise!

You can also visualize from the inside. Close your eyes and let your awareness focus on a part of your body - for example, your right thigh. Imagine it slowly becoming slimmer in your mind's eye. Then move to the other thigh, and on through the body. It may help to start at the feet and move up towards the head, or vice versa.

As you go through your day think of yourself as already at your ideal weight and new slim-line figure. Create your own affirmations and repeat them frequently. And make sure it is always in the present tense ("I am glad to be flexible, fit and slim", and not "I will ...").

Enjoy the feeling of having a positive self-image. Over time, this will help you to keep to your weight loss plan. And you will find that fatty foods are less attractive and exercise more enjoyable.

While your weight loss will of course be gradual, the wonderful thing about visualization is that it gives you a new body image right away. Use visualization to accelerate your weight loss goals right now… today!

Visualize and

See the Pounds

Drop Away!

Surprising though it may seem, many conditions can be improved by visualization and weight loss is one of them.

It works like this: keep a vision in your mind of how you want your body to look, and subconsciously you will begin acting in a way that will go in that direction. You become much more positive about your body, more accepting of your diet or fitness regime, your weight loss programme moves up gear and you will reach your weight goals more quickly and easily.

Effecting change through visualizing desired outcomes has become more and more acceptable in recent years. Psychologists do not understand exactly how it works but clearly the mind and body are not as separate as we often believe. It seems that if you truly want something it is more likely to happen - provided that it is something that is possible and within your control.

Visualization helps us to truly want to lose weight and slim by creating a clear and happy picture of our fitter bodies. Without this we can often put psychological traps in our own path.

Many who are overweight believe they cannot lose weight. Perhaps you are one? Sometimes you may say it out loud, or hear friends say it about themselves. For others this belief stays in the subconscious. But it is sure that it influences our behavior.

Someone who believes it is impossible to lose weight will be constantly battling against their inner negativity. The mind will be constantly attempt to persuade them that there is no point dieting, that they cannot lose weight - so just go ahead and eat everything they want. Visualization is the strongest technique that we can use to overcome this siren voice and negative thoughts and impulses.

If you are plagued by negativity either from your own mind or from the reactions of friends and family to your diet, go ahead and visualize yourself at your desired weight as often as you can. It works on the same level as all those negative voices and can annihilate their influence like nothing else can.

It is important to practice every day - morning and evening if you can. Just take a few minutes in a quiet place and keep an image in your mind of your body at its ideal weight. Some will do this easily, others will need help. If you have a photograph of yourself at your ideal weight in the past, you may find it easier to look at that. Or use a photo from a magazine, but cut off the face, it’s your own body ideal you need to visualise!

You can also visualize from the inside. Close your eyes and let your awareness focus on a part of your body - for example, your right thigh. Imagine it slowly becoming slimmer in your mind's eye. Then move to the other thigh, and on through the body. It may help to start at the feet and move up towards the head, or vice versa.

As you go through your day think of yourself as already at your ideal weight and new slim-line figure. Create your own affirmations and repeat them frequently. And make sure it is always in the present tense ("I am glad to be flexible, fit and slim", and not "I will ...").

Enjoy the feeling of having a positive self-image. Over time, this will help you to keep to your weight loss plan. And you will find that fatty foods are less attractive and exercise more enjoyable.

While your weight loss will of course be gradual, the wonderful thing about visualization is that it gives you a new body image right away. Use visualization to accelerate your weight loss goals right now… today!