exercise only to find you lose a little weight but it comes

straight back again? Well don’t worry. There’s a reason for that

and in this article I’ll explain why it happens, and how to combat

it.

Stress it not just a mental reaction but a physical condition. When

places under stress your body will produce adrenaline but it also

produces a hormone called Cortisol. This hormone is responsible for

pumping energy in the form of sugar into the body to fuel the

adrenalin rush. Stress is then a natural bodily function designed

to help keep us alive and reactive to things going on in the world.

Unfortunately there is then a negative by-product if you are not

using this energy. Stress in the modern world often takes the form

of money worries, issues in the office, family problems and much

more. The extra blood sugar that is being released has nowhere to

to except settle around your stomach to be used later. As fat.

Because of this many people are keeping or gaining weight without

even realising it. Of course, there are other factors, but stress

is one that very few people talk about. Stress however needs to be

controlled and fought against such as an unhealthy diet needs to

be. It may be the one thing stopping you from losing the pounds you

so desperately want to.

Stress and anxiety is in fact a double edged sword. Not only does

it produce the excess blood sugars that turn to fat but it also

encourages you to use food as a comfort tool. You may tuck into

chocolate or fast food for that instant hit that is the culinary

equivalent of a warm hug from a loved one.

Eating these foods that are bad for you when you are stressed does

not mean you are weak minded. You are just following your

biological programming. Tests on rats have shown that under stress

organisms naturally engage in pleasure seeking behaviour. In

particular high calorie food.

Other tests have shown that men who only manage to get four hours

sleep a night have on average a thirty seven percent higher level

of Cortisol (the hormone that is responsible for energy – sugar)

that those who get a full eight hours? And what is one of the

biggest reasons for lack of sleep? Stress!

On top of that it is imperative you get a good nights sleep when

trying to shed the pounds because a deep sleep leads to higher

secretions of a natural occurring hormone called Human Growth

Hormone. This protects your muscle mass and it is muscle that helps

to maintain a steady burning metabolism. We’re not talking

bodybuilder type muscle here either. Just the natural kind we all

have.

Of course if you are already stressed the chances are you are not

getting enough sleep already and so are caught in a vicious circle

that is affecting your weight loss. Going to your doctors to ask

about prescriptive sleeping tablets are one option, but should be

used alongside a healthy lifestyle not in place of one.

Fortunately, despite stress being the silent diet killer, there are

some easy ways to fight it.

Firstly with a little bit of exercise you can help yourself get an

easier nights sleep which kills two birds with one stone. Just a

brisk walk every day will be enough for your body to fall to sleep

naturally at the end of the day.

A good breakfast is also associated with reduced stress levels.

Skipping breakfast is just asking for trouble and will actually

have a negative effect on your weight loss. You need to eat

breakfast to fuel your energy resources. This will also manage your

Cortisol levels. Cereal is especially good at this

Fish, although not to everyone’s liking, is another food that

should be added to your diet to reduce stress and therefore help

weight loss. Oily fish particularly are high in Omega 3. A tin of

boneless sardines costs little and is delicious on toast. This

alone contains a weeks worth of Omega 3 which is great for your

diet plan.

Finally learn to accept stress and use it. In other words make

stress work for you. We all need a little stress to keep us on our

toes and in this day and age it is everywhere. The trick is to put

things into perspective and ask yourself “Are things really that

bad?”. There are sick children and sadness across the world and

often we let every day things stress us out needlessly. Remember,

combating stress with a healthy diet could just be the miracle

weight loss plan you’ve been looking for.

Authors Bio

Chloe Steele has dedicated her life to helping people around

the world combat weight loss and fitness problem.  Her research

has led her to finding one proven weight loss program that is being

used with great effect across the world. To get a trial of it, and

lose weight without any diet or fitness plan visit

http://www.weightmustgo.com

A lot of people fall at the first hurdle because they do not develop a  plan of attack. Making the commitment to lose weight is one thing but if you do not know how you are going to proceed with achieving your goals then how do you expect to reach them ?
Many people often fail to succeed with their diet because they do not have a plan. This is a shame because there are so many people who start off motivated and end up losing it without knowing exactly why

Things to consider are how much weight you want t o lose? The different food strategies you are going to employ. Possible obstacles along the way etc
Without a plan there is a strong chance that your motivation gives way to procrastination and failure.
Dieting does not mean the same thing as starving yourself. It is very easy to fall in to the trap of thinking that a dieting is a form of deprivation. Worse than that is the idea that starving yourself is the only sure fire way to ensure weight loss success.
Not only can starving yourself lead to feelings of deprivation it also has a significant impact on the metabolism.  The body’s metabolism begins to slow down  – alerting the brain to the need for sustenance and energy.  This will in turn lead to overwhelming compulsions to binge on quick fix’s in order to get  calories into the body.
The key to dieting is quite simple-  eating a variety of different foodstuffs that are not processed or high in sugars and fat.  Learn to fill up on what is good for you and construct a diet plan based on the huge variety of good  foodstuffs out there.
Sadly, despite lots of advice  out there about it, not enough people looking to lose weight are drinking enough water. Water is an excellent weight loss tool and here is why.  A common misinterpretation of the body’s warning signals is the feeling of thirst. The feeling of dehydration is very easily confused as hunger pangs.
As an experiment next time you have hunger pangs – soon after you have already eaten – drink a glass of water. You should find that your cravings subside considerably.

In addition, getting enough water either directly or from fruit and veg  assists your metabolism in burning uo calories quicker. Remember that if you are really serious about losing weight then maintaining water levels is a really big help.
A lot of weight loss plans fail when the individual gets frustrated from a lack of immediate benefit. The issue here often seems to be that the initial expectations  of the weight loss regime are set too high.  Failure to reach these goals leads to dejection, anxiety and eventual reluctance to continue the plan.
One way around this of course is to set more realistic or smaller goals. Accept that nothing happens overnight and that any move in the right direction is better than the opposite  scenario.
You should also think about the immediate benefits gained from exercise. Think about how more energetic and alert you feel during exercise and afterwards. Think of the other benefits you may notice such as better sleep. Remember – there is a lot more to exercise than just weight loss

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5 essential tips for forming a weight loss plan

We can all begin a weight loss regime with the best intentions, but sustaining it on a long term basis requires solid foundations. This starts in the mind and its going to take both you and your mind working together to get the best out of your weight loss dreams.
What this means is that you need to reduce, or ideally , eliminate the bad and disruptive emotions and thought patterns  that can prevent attainment of goals. Relaxation is key to this and there are many methods such as breathing exercises, yoga, a hobby, that  you can use to reach this ideal state of being.  Exercise itself is also an excellent form of achieving a relaxed mind due to the positive hormones it releases into your body.
Therefore it is important to remember that before getting in to shape it is important to get into the right frame of mind.
You are going to find that there is a lot of advice and experts out there all vying for your attention. All of them claiming that their method is the most tested and proven out there.  Of course  if this is the case then why are there so many other plans out there? The truth is that you need to keep an open mind when it comes to these things.
Take time to go through all of the many different options available to choose from out there.  Don’t be afraid to mix and match different techniques. Remember that you are an individual and as such you require a plan that matches your own life style choices and commitments
There is no such thing as the perfect plan  so don’t be afraid to customise according to your lifestyle. Of course that still means getting the balance of exercise and food stuffs right.

Getting the balance right means adopting a convenient and tailor made plan whilst incorporating the necessary lifestyle changes into it. For  instance your diet – no matter what you choose in terms of plan needs to incorporate the essential good health and weight loss nutrients.
You are almost certain to need plenty of dietry fibre for your digestive transit a good portion of vitamins and minerals from your fruit and veg and lots of fat munching protein. Carbs also provide you with the energy for a good workout too.
There are lots of material out there about what to eat. Fortunately this wealth of choice gives you the perfect opportunity to tailor make your diet plan work for you.
Many of the best intentioned dieters become hamstrung by their lack of creativity with exercise. Boredom  and apathy are the enemies of any weight loss routine and it is therefore important to think clearly about the various forms of exercise that are available for you to do.
You should therefore not make the mistake of  selecting the first exercise regime you see. Think about what you like and dislike? Is there a sport you enjoy or have always wanted to take up?    Do you like circuit training or swimming or both? Don’t be afraid to mix things up a bit. Losing weight should be  as much of an enjoyable experience doing it as it is attaining your goal.  Think about the role that friends can play  as a gym buddy  and friendly rival. Nothing helps more than a little friendly good natured competition

Selecting the ideal routine for exericise is very important so expect to dedicate some time towards thinking about it. Exercise is an essential  part of losing weight. It may take some time to find the best weight loss workout routine, however are sure to be happy and content  with the results once you do.
Maintaining confidence and motivation  is the secret to long term success.  However long term success is achieved from short term goals! What this means is through setting  smaller goals and then rewarding yourself for achieving them on a regular basis keeps the spirits high and makes losing weight that extra bit sweeter
Looking at your plan spread across days and weeks may seem slightly intimidating at first. That is why you shoud think about breaking it up into a series of smaller goals and attainments. For instance did you cut down on 500 calories a day for a week without skipping meals?  Then congratulations you have just earned that trip to the cinema. Met your weekly goal of a 2lb weight loss? Then fair play take that extra long trip to the shopping centre you have been dreaming about all week.
By grading your rewards to fit the goals you will end up feeling like you are making continual progress and getting your just deserts into the bargain.

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5 tips to begin losing weight

To begin, you may wish to consider giving your body a detox. Not only will you benefit from the extra energy and sense of well being but should also see benefits in terms of weight loss. This is because through consuming lots of fruit and water you will help to flush your digestive tract. This can, in turn, assist your digestive system into becoming  more effective.
You should try to aim for around 2 weeks on a diet that consists of a lot of water (around 8 glasses a day), fruit and veg , and fibrous grains and pulses such as whole grain rice. Lengthy detox diets are fads although you should stick to making the food substances mentioned above as part of your staple diet, and of course lots of water.
Water is a key ingredient in any weight loss strategy. Around 8 glasses a day can mean the difference between a successful weight loss plan and an unsuccessful one. Here is why, There are many forms of metabolism going on in your body right now, but the one of most significance for you is the metabolism of fat. This metabolism is performed by liver when it  converts stored fat to energy. The liver is an essential organ for the body and it regulates many of its  chemical  processes
The liver is also a hard grafter and will muck in and help when other organs are not doing their job properly. One of these other  duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can’t metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you’re also setting yourself up to store fat.
Water also acts as ‘diuretic’  which basically means it gets food broken down and processed in the digestive system more quickly.
You can only gain weight from what you put in to your body. With this in mind you should start thinking about how you can start cutting down on the size of your meals if you are used to giving yourself large portions
It is actually suggested by experts that it’s better to eat four or five small meals with moderate portions throughout the day than to have two or three large meals.
This does not mean you have to start starving yourself. On the contrary,  carry healthy snacks with you when you’re on the go like fruit, nuts, or cereal bars bars. Healthy snacking will not only keep your energy level up, it’ll also keep you from binging on a big meal when you finally do sit down to eat.
With a little self discipline changing your portions does not have to be a major lifestyle change.
There is of course one liquid substance in particular that has a very opposite effect to that of water. We are talking here of course about alcohol. A pint of lager can contain as much as 200 calories and as you know there ar few blokes out there who stop at one pint on a night out!
As for you wine drinkers who may be feeling smug at this point you may be a bit shocked to learn that sweet wine can contain as much as 226 calories a glass! Switch to dry wines which are around half as much and limit your servings.
Be sensible with your drinking and respect your body. The end result will be worth it for the sake of an evening you can’t even remember in the morning!
Exercise, a bogey word to some but it need not be. You may be surprised at how many of the small things you can do can work towards real weight loss achievement.
To begin with set yourself  small goals. While it may be really exciting to set a large goal like running a marathon or going to the gym every day, it can be difficult to motivate yourself to actually achieveit   Basically things  may begin to feel  a little overwhelming.  This can then lead to dissatisfaction and self doubt through failure in achieving your objective
The solution?  Set smaller targets.  For example, if your aim  is to eventually  go to the gym every day,  think about just going  to the gym one day a week for three weeks.  Once you’ve accomplished that goal, step it up.  Decide to go to the gym twice a week for three weeks.  Once you’ve accomplished each small step then  step it up again.

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6 Tips to Manage Your Weight Day to Day

If you are looking to lose weight the chances are that you would like to get on with it as quickly as possible. This is the rationale behind all the various fad diets out there. It is also the reason why so many people engage in the even more dangerous’crash dieting’ fad.
Weight loss is something that needs to be managed in an assured manner. You should be aware  of the fact that losing weight  should be done  as part of a gradual process  Not only is it better for your metabolism, but it will also get you used to performing the right habits and therefore less likely to get back in the bad old ways later on.
One of the biggest worries people have about starting a weight loss routine is how to fit it into their lives. With people leading increasingly busy lives it sometimes seems like a chore on how to fir everything in. Fortunately there are many different ways to supplement an exercise regime with day to day activities.
Create opportunities to be active. Wash your car at home instead of going to the car wash. Bike or walk to the store. Participate in your chiuldrens activities at the playground or park.  If you are a late riser think about getting up and out a little earlier.
A healthy lifestyle should be a way of life and not just a part of it. Of course the best place to start is at the beginning and in your case this means breakfast. The most important meal of the day is called so for good reason. Not only does it get your metabolism fired up to burn off those calories throughout the dat. But, if done properly, prevents you from gorging throughout the day on snacks. Especially the dreaded 11 am hunger pangs that snack food manufacturers  areer so aware of.
Get your breakfast right by including in it protein rich foods like boiled eggs, fibrous wholegrain bread, and healthy dairy options such as low fat milk and yogurts.
Throughout the day we all get a little peckish. There is nothing to feel guilty about here. Snacking is mother nature’s way to get stocked up on energy that we use up throughout the day. Particularly if we have a busy lifestyle. What was not intended by nature though was for us to fill our selves up on cheap processed and sugary snack.
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low. Snacking on some grapes or a nice juicy apple is the one of the best ways to fight off the hunger pangs with the added advantage that you are actually doing your body a lot of good by eating them.
I’m sure you have heard the old expression ‘ His eyes were bigger than his belly’ . If you stop to think about it though it is actually very true. In the last twenty years or so portions sizes have increased significantly in the diets of the western world. Particularly in the USA- the birth place of the supersize phenomenon where just one meal from a fast food restaurant can contain over 3000 calories! Thats more  than the recommended amount for an entire days eating.

In the home as well, cheaper food from the supermarket – especially on pre frozen processed foods such as burgers and pizzas etc – has led to a noticeable increase in portion sizes in the home. The simple fact of the matter behind a lot of obesity is that people eat more than they need to. Or they don’t drink enough liquids like water at the table – mistaking dehydration for hunger.
Think about your own portions. If you are exceeding the recommended daily limit. See how you can cut down on a day to day basis. Even if this is by just 300 calories a day over a week that adds up to one days worth of food
Unless you have a photographic memory this last tip is very important. Day to day you really want to be conscious of what you are putting into your body throughout the day. With this in mind you might want to consider keeping a daily food journal recording everything that goes into your body.
This journal should be kept accurately and honestly with the exact foods and times documented. Don’t be tempted to miss out foods that you count as cheats should you give into temptation.
Use this journal to look for trends in your eating habits. For instance, is there a certain time of the day that you are more likely to eat than others? With this knowledge on  hand you will be better prepared to form a strategy to prevent mistakes occurring in the future.

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points to remember when trying to lose weight.
Get to know your foods. By this I mean understanding what  effect each substance has on your body and the benefits.
For instance Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc… are packed with vitamins A and C, iron, calcium. They are very filling, high in fiber and low in calories. They can be eaten cooked or raw but a happy medium between the two can be found  from  stir frying  them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and get all of their nutritional benefits
In  terms of weight loss greens have a further advantage in that they maintain a healthy digestive transit. This is all good news for your metabolism and makes greens one of the main fat fighters out there
Of course you are  expected to not just eat greens when looking to lose weight. Dairy and whole  grains play a vital part in your metabolism and nuturitonal needs
The recommended daily intake for dairy is around  three servings a day and whole grains is around a similar level. A lot of people find it difficult to include these foodstuffs  for lunch or dinner, so  it  is easier to include these items in breakfast. Therfore choose whole grains such as whole wheat bread for toast, all bran cereals or oatmeal if possible. In addition, include a serving of dairy such as low-fat milk or low-fat yogurt, which is rich in protein, calcium and potassium. Basically, try including at least three food groups in your breakfast this will prevent you getting the hunger pangs that in turn lead to unhealthy snacking.
We are all individuals and as such we have different circadian rhythms otherwise known as a body clock. Some of us are morning people others don’t feel like we can face the world till we have been up for a couple of hours and have plied ourselves with half a dozen coffees! In short we all have different needs and expectations
You should therefore pick a time to exercise that is at your best time of day.  If you’re a morning person, then the best time for you to do your workout is probably going to be  in the morning.  If you’re a night person, then try to plan your workout in the evening.
It is worth baring in mind our body rhythms can be affected by various things such as environmental and seasonal changes so be prepared to adapt should the need arise.
Learning to control and maintain your stress levels is one of the best ways you can prevent yourself increasing in weight.  There are many reasons for this but the main one is that when stressed we often take short cut measures to remedy it. For many people this results in the phenomenon of comfort eating.
Ask yourself where and when are you most likely to feel stressed. Do you feel tense at work, at home, or during social commitments? For many, the stress of certain situations is remedied by turning to food or drink. After all, having something to drink or eat takes your mind off why you’re feeling stressed. The problem is that it also adds calories to your diet and extra inches on your waistline.
Stress is part and parcel of everyday life. What we must learn is how we cope with it. Through maintaining self awareness in all situations you will ask yourself the right questions even at times of stress. Plan ahead for stress and reap the benefits of responsible engagement with it.
You should consider starting a diary to record your day to day engagement with your weight loss plan.
An essential component of sticking with any weight loss program is the feeling that progress and success are occurring on a day to day basis. A diary gives you a record of achievement. From it you can track the small changes that are happening to your body and see how they all add up. They can also provide a record of the odd bad day you may have and therefore also highlight areas of concern and improvement.
There is lots of fun to be had with a diary. You can use it to set goals and weekly targets – Or to muse on different exercise strategies and diet information. Use it to plan ahead for rewards as well. To give you that extra bit of light at the end of the tunnel. Remember that we are people not robots.   Unless we get the odd treat or reward every now and again it’s highly unlikely that you will stick to your weight-loss program.

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Popular Misconceptions About Weight Loss
One common misconception amongst the public is that to lose weight we somehow need to start living like a monk when it comes to food. A rigid diet plan is – in all actuality – probably going to do you more harm than good. This is because sticking to overly rigid diet regimes, based on deprivation , can result in boredom, depression and – most sad of all – people giving up on the idea of healthy living being a viable lifestyle choice.
A little of what you like is not going to cause any lasting damage. The important thing is to maintain a healthy diet, it is important to eat a variety of foods every day from the five basic food groups (dairy products, meat, wholemeal bread and cereals, fruit and veggies, mono and poly-saturated fat) and drink lots of water. Make a point to include an extra healthy fruit or piece of veg each day.
Amongst the public there is another misconception that healthy food is more expensive than reformed favourites such as frozen chicken nuggets, burgers etc. The fact is that recent studies by consumer groups have pointed out that cooking from scratch is not only healthier but also cheaper overall. Along with supermarkets, green grocers and fruit and veg stalls offer exceptional value for money when it comes to bulk purchases.
Shop smart- If you are with a friend why not team up to take advantage of bulk purchasing.  Fruit and veg can also be found cheaper when bought in tins and it will still contain the same excellent nutrients and crucially little in the way of fat  as its fresh off the shelf cousins.
Does exercise have to be difficult or boring? No is the short answer. Do something fun. Exercising doesn’t have to be running around a track until you can’t breathe anymore.  Dancing is exercise, walking in nature is exercise, jumping on a trampoline is exercise, as is tennis, yoga, etc.  Find a sport that you enjoy, and reaching your goals will become easy and fun.
In essence then -  Mix it up.  It’s easy to get stuck in  a rut when you’re beginning a new workout routine.  In order to keep things interesting and maintain your motivation, consider a few exercises or sports you enjoy.  This can make it easier on your body too.  For example, if you’re running two or three times a week, consider walking or riding your bike on the other days.  Maybe add yoga to keep your muscles flexible.
For many people looking to lose weight being deprived of the amounts of sugary snacks they were once used to, takes away one of the main  methods  people choose to reward themselves

Thanks to our childhoods Most of us have become used  to thinking of sweet, calorie-rich snacks as a reward for good behavior. Adults often offer children sugary bribes in exchange for a good deed. The thing is that now you are fully grown up its perhaps time to find alternative ‘rewards

Make a list of non-food rewards to be doled out upon completion of important weight-loss milestones. Dropped your first two pounds? Treat yourself to a luxurious bath. Waistline beginning to shrink? Plan a beach trip with the new beach wear that you now fit into. No reward is too silly. If video games or amusement parks are your cup of tea, indulge yourself. As long as excessive consumption of chocolate and battered mars bars aren’t involved, then push the boat out.

Amongst many people looking to lose weight there is the notion that starving the body or ‘crash dieting’ is a sure fire way to lose weight effectively.
Crash diets are very  unlikely to result in  any kind of long-term weight loss. The reverse is true ,  in that they can sometimes lead to longer term weight gain. The main problem is that this type of diet is too hard to maintain. Your body will be low on energy, causing you to crave high-fat and high-sugar foods. When you finally give in and eat those foods, you will often eat more calories than you need, resulting in weight gain.
Starving your body is not the answer. The key comes from self discipline and successful management of what you are choosing to put into it.
Recent times have seen the development of weight loss or slimming pills.
The internet is awash with lots and lots of different weight loss pills being sold by manufactures’ who claim that  their products act as ‘magic bullets’’
Sadly this is not quite true . Slimming pills alone will not help you keep the weight off long term. They should only be used when prescribed to you by a doctor.

Chloe Steele has dedicated her life to helping people around

the world combat weight loss and fitness problem.  Her research

has led her to finding one proven weight loss program that is being

used with great effect across the world. To get a trial of it, and

lose weight without any diet or fitness plan visit

http://www.weightmustgo.com