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Writing notes in a diary is a great way to keep an eye on what you’re eating. Start a full week before you plan to commence dieting. Make a note of all the things you have, and be scrupulously honest! Look at what you’ve written down, and after a few days you should be in a position to see where adjustments could be made.

Clearly if you’re eating too much fried or processed food, or drinking several glasses of wine or beer, you could start by cutting down on those. But if that’s not the case, and what you’re eating looks OK, then just reduce the amount. Either way, use your food diary as the basis for the changes you wish to make.

Then take the next seven days and write down exactly what you’re going to stick to. Put everything down relating to exercise, food and drink. With regard to food, note what you can’t eat, and what you’ll only eat occasionally. Also write down the alternative food that you do plan to eat.

As far as alcohol is concerned, keep it to a minimum. Write down when it’s not allowed, and when and how much it is allowed. Fizzy sugar-laden beverages must go! With regard to exercise, write down a reasonable routine that you will stick to.

Early in the morning on the first day of your diet, take an accurate reading of your weight. Assess your progress each week, and adjust where necessary. Make a note of your weight in your diary once a week.

You have absolute control when you record everything you do. Useful observations jotted in the diary will help to make the following weeks more enjoyable. Mark down which days you completed your proposed exercises. Monitoring your weight and health is so much more manageable with a personal record.

It won’t happen overnight though. At first, it seems to be all effort and no reward! Try to exercise patience, and do persevere. Staying motivated can be difficult, so it’s important to focus on the rewards and not the effort.

If you do get demoralised with your results, analyse what’s been happening. Could your diet do with a bit of modification? Additional physical activity can help you catch up. Are there any fitness classes you could attend in the evening?

Celebrate your achievements along the way. An extended diet can be too demanding if you don’t. Clothes shopping isn’t appropriate ’til you’ve reached your target weight. However, there’s nothing wrong with a theatre trip to celebrate a milestone.

(C) Scott Edwards. Navigate to WeightLossDietWar.com for smart information on diet foods and weight loss forum.

When assessing weight problems, the medical profession refer to our Body Mass Index. A healthy index is anywhere between eighteen and a half and twenty five. If it’s any higher, then we’re too heavy for our height. Furthermore we’re defined as obese and morbidly obese respectively if we rise above first thirty and then forty.

A simple calculation can be done to work out your BMI. Make a note of how heavy you are in kilograms and how tall you are in metres. Your BMI calculation is then done by taking your height and squaring it, and dividing that by your weight.

To illustrate: you are 1.65m in height, so take 1.65 x 1.65 and you get 2.72. You weigh 82 kilos, so it’s 82 / 2.72 which is 30.15. The above illustration plainly shows that with those stats you would be designated obese.

We can’t lose weight if we continue to consume foods highly saturated in fats and sugars (save for the odd treat now and again!). The fat that’s already stored in our bodies will only be used up if we put less fuel (food) into our system. By eating healthy food we will make that system more efficient.

Diets that make claims to crash your weight are not recommended – they’re unhealthy and unsustainable. So stay away from programs that restrict males to 1,400 daily calories and females to 1,000. Radical weight reduction can result, but it’s usually very short-lived!

Long-term weight reduction takes time. But if you just knocked 500 cals off your current daily intake, the results would start to show over time. So not the un-realistic promises fed to you from the instant remedy brigade, but a real solution to help you stay out of the danger zones.

Fat-laden food tends to contain the highest calories. So the easiest way to drop the calories is by cutting out fatty food. Instead, eat plenty of fruit and vegetables, and increase the amount of whole grains in your diet. You’ll soon start to notice the health benefits associated with this change.

It’s not worth saving calories up for two meals a day. You’re likely to get too hungry, and then grab a calorie-rich snack! Really, you’ll do yourself more favours if you have four or five little meals spread throughout the day. It’s more difficult to get the weight off when you feel half-starved. The body metabolises more when it receives frequent healthy portions of food. This leads to an efficient system of weight loss.

(C) Scott Edwards. Navigate to WeightLossDietWar.com for in-depth advice on slimming and weight management.

If you can reduce the stress in your life, and take more rest, you could just reduce your weight at the same time. We find it hard to say no, and so end up rushing around doing far too many tasks – often skimping things instead of taking the time to do them well. We become anxious and overwrought sorting through all of our challenges. We feel the need to ‘comfort eat’ and the pounds pile on.

However, it now appears possible that there is a scientific correlation between times of stress and eating fattening food. This is the thinking behind weight gain that is stress related: When the human body undergoes enduring tension, it exudes the stress-hormone cortisol.

As a result, this stimulates the release of insulin in an effort to make our blood-sugar level stable. This insulin release makes us feel hungry- particularly for carbohydrate and fat-rich foods. And so we give in to our cravings, and our energy picks up again.

Our stress levels stabilise and we feel more at one. But very soon afterwards, our energy boost plummets! To explain – the glucose now in our bloodstream is captured by the insulin and transferred to the fat deposits around our body.

So when we’re looking to establish a new diet regime, we might just help ourselves even more if we look to establish a less stressful lifestyle. Alongside this concept, think about how much sleep you’re getting. Some years ago, the average night’s sleep was eight hours – now we’re lucky if we manage seven.

The levels of obesity in our society have risen considerably over the same period. Research shows that when we’re short of sleep, our appetite hormones rise. More waking hours equate to a greater need for nourishment.

Evidently our longing for food rises as we become more tired, and again we veer towards carbohydrates and fatty food. Having eight hours of quality sleep may be just what’s needed to retrain our hunger hormones.

So perhaps one key to weight loss (along with a great eating program of course), is to look at the ways in which we can simplify our lives and enjoy more relaxation. Remember everything doesn’t have to be done yesterday! Then take a little time to reflect as day turns into evening, have a nice warm shower and lie down to rest and enjoy the recuperation.

(C) Scott Edwards. Hop over to WeightLossDietWar.com for in-depth information on reduce belly fat and diet pills weight loss.

For any life-changing event to happen, planning and goal-setting are paramount. Planning for a successful outcome is the basic requirement of any endeavour. When Sir Edmund Hillary conquered Mount Everest, he wasn’t out for a stroll and all of a sudden found himself at the summit!

Before you embark on your weight loss regime, you’ll find it valuable to set yourself a series of goals or targets to help you complete the course. Those goals are what will help to keep you focused when the going gets tough. To help you get started, use the acronym Smart to qualify the goals you plan to achieve. Smart stands for specific, measurable, achievable, realistic and targeted.

Five D’s can form the outline of a contract that you should write down – to get a more emotional tie to reaching your goal: Try to define exactly what you expect to get from your efforts, in terms of lifestyle, fitness, weight etc. Make a collage of pictures that reflects these things, and look at them regularly (e.g. before your exercise sessions). The more specifically you define what you want, the better.

Desire – explore your emotions for this one and dig deep to discover why your weight is important. Is it to prove to yourself or others that you can do it, and that you deserve a better life? Perhaps you want to be fitter, or maybe it’s a personal challenge.

Moving on now to Dedication: How much time will you spend exercising each week and when? Put it on a calendar, in a diary, or on the fridge!

When your friends see how committed you are, they won’t expect anything else from you. Establishing your timetable helps you cope better mentally. You’ll exercise all the better for it.

A contract illustrates your Determination to see this thing through. Having a written document about the positive direction of your life makes it harder to bottle out of it. Having a plan and targets to work towards gives you a Discipline that helps you to power through the tough times that will occasionally strike you.

Once you’ve done this, sign your contract and do not put it away in a drawer. Goal planning with realistic targets has proved time and time again to bring more success than any amount of haphazard efforts. Don’t compromise your results by merely paying lip service!

(C) Scott Edwards. Check out WeightLossDietWar.com for the best diet tips on losing fat and lose 20 pounds.

We’re all familiar with some individuals who appear to find life very easy, and enjoy one victory after another. On the other hand, we know others who never quite make it, and always have an answer why things haven’t worked out. Victors and victims make up the world, and attitude is very often the one key factor that makes the difference.

It’s essential when working on a weight loss program to adopt the habits of the victor to accomplish the right outcome. Feebly attempting a weight-loss plan without taking responsibility for the outcome will put you in the ‘victim’ camp. And yet for a victor it’s all in the bag from the beginning.

Visualise the finale of a tennis championship, where the player’s attitudes are as follows: The first says “It’s my final chance – I’ll give it what I can,” but the second says “It is my Destiny to WIN.” Guess who’ll win the tournament?

‘Oar’ can be used to describe a victor who paddles his way to the winning post. O is for ownership, A is for accountability and R is for responsibility. We can define the victim by the word BED (Blame, Excuses and Denial) – a person who stays in bed and gives up.

The victor ‘owns’ his own tasks, and doesn’t hope for someone else to take the lead. He’s liable for his actions, and so he takes account of them (seeing things through by dealing with problems not making problems). He’s responsible for the results of his actions, and so doesn’t take excuses from himself.

The victim can always come up with a reason for not accomplishing something, and it’s hardly ever to do with him. Mistakes or short-comings are always transferred on to a third party. Justifications are always made for why he couldn’t perform well – but inevitably he’s the only one who’s convinced! The pattern of blaming others and making excuses leads to an existence of absolute denial. The victim is then sure beyond doubt that he can do nothing about his lot.

A person about to start a new slimming program should stack the odds of success in their favour by giving themselves a mental check-over. Anyone who’s a fully paid up member of the victim society will have to address their issues before they start, to truly embrace the concept of losing weight.

Continual positive repetition will change a victim’s attitude to that of a victor. Pay attention to what you’re saying to yourself – if you sound like a victim, then stop dead! Instead, mentally verbalise why you can be successful. Nobody else is superior to you – some have just conquered their victimisation thinking and achieved their success.

We don’t start out as victors, we learn the habits of victors to accomplish our goals. In order to maintain successful weight management, we first have to maintain a successful attitude.

(C) Scott Edwards. Check out WeightLossDietWar.com for quality advice on losing weight fast and fat loss diet.

Book stores have shelves full of autobiographical memoirs of various different achievers. From glamour models to empire builders, they all have a different story to tell. But each has a common thread – they overcame adversity by focusing on (more…)

As we head into our second week of school and sports for the fall season, we have yet to eat dinner together as a family on a weeknight. Our after school and evening time is spent on a number of sports’ fields, doing homework, and getting to bed early. After a summer of late nights staying up past midnight watching movies and eating popcorn, The Kids can barely keep their eyes open after 10 p.m. Each school year brings a new set of challenges. No Thank You Boy is more confused by all the folder

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Mustard Chicken with Soy, Ginger and Garlic Glaze

A One-Year Mortgage Holiday.  Congress should declare a national mortgage holiday for one year.  During such year there would be a moratorium on the monthly or other periodic mortgage payments on all residential, commercial, industrial and farm loans.  All foreclosures would stop.  Borrowers who do not need relief could elect to opt out.  This one-year “Time Out” from mortgage payments will instantly empower millions of American families and businesses to divert their monthly mortgage payment money directly into their own personal & business pockets to save, invest, spend or reduce other personal and business debt, as well as paying down or off credit card debt. The Government would pay to the lender an estimated, average interest-only monthly payment (not to exceed 6%).  Then, after the one-year “Time Out,” (more…)

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