Natural weight loss must happen over time just as your weight gain happened over time. How much time it takes to lose the excess depends on many things.

The Right Mindset

Over time, you adapted eating habits and a lifestyle that let you pack on the pounds. You will need to adopt healthier eating habits and a more active lifestyle. Your new habits and lifestyle will need time to become habits as you are rewiring your thinking. How long it takes to reset your thinking depends on how long you had the bad habit and how consistently you stick to the new one.

Your mind will resist the changes you are trying to make so you must stay vigilant or you will find yourself slipping back into the patterns that allowed your waistline to balloon.

Lose weight for the right reasons.

If you start a weight loss program to satisfy your spouse, family or someone else, you WILL fail to keep any weight you lose off because your mind isn’t into the change.

Eat Right

Work with your medical professional to determine what is right for you as far as caloric intake and the nutrition you need in your situation.

You may have a choice between 3 or 5 meals a day. Many that practice the natural ways believe the human body is designed to eat small meals every 2-3 hours which means spreading your intake over five meals is the best option in their minds.

A smaller meal every few hours makes sense because you won’t have a chance to get hungry AND you are keeping your blood sugar levels consistent throughout the day.

The foods you choose to eat while working to achieve natural weight loss are vital. Organic foods are often the best sources of nutrition when your budget has room for them but natural supplements might be needed for many because of budgetary constraints.

A good meal plan for weight loss includes all of the food groups you learned as a child. This means you are eating plenty of complex carbohydrates which provides good nutrition and sugar that’s released slowly, high fiber foods which help you feel full, a moderate amount of protein and some good dietary fats.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

A baked potato is a good example of a low calorie complex carbohydrate you should include in your diet. The butter and sour cream you put on the baked potato are examples of the fats you need to reduce. If you choose to eat fried potatoes, potato chips or French fries instead of a baked potato, you are probably consuming unhealthy fats at the same time.

Note: Completely eliminating these items often leads to a craving that you will eventually gorge on until you feel guilty or get sick.

A piece of lean meat is a good example of protein but gravy, some marinades and breading are often examples of unhealthy fats.

It is a good idea to avoid the marketing machines that push diet foods, fat free foods and similar marketing hype about diet foods and products because these products often have either useless calories or just as many calories as foods not labeled as low calorie or fat free.

Exercise

Some kind of exercise is necessary for sustainable weight loss. The type or types of exercise regimen you engage in is going to be determined, in part, by your current health, medical condition and the amount of excess fat you are carrying.

At some point, strength training will need to be included in your exercise routine.

Summary

You can alter your mindset, eating habits and lifestyle to achieve the natural weight loss you desire but you must be willing to accept a permanent change in the way you live your life.

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Now a day’s psychology is such a profound and a successful field though human emotions. In the field of understanding in the human mind deserves a bounty of effort and man power. The two major emotions that humans tend to struggle cruelly are depression and anger. Several say that controlling anger and depression is related to the point of view of our life and others demand that drugs are required. Everyone has an opinion to this delicate subject, and all of them assume only theirs is correct.

Anger is “an emotional state that varies in intensity from mild irritation to intense fury and rage,” according to psychologist doctors. Anger is a completely normal, usually healthy, human emotion but it can stifle our emotional freedom. But when it gets out of control and turns destructive, it can lead to problems-problems at work, in your personal relationships, and in the overall quality of your life. And it can make you feel as though you’re at the mercy of an unpredictable and powerful emotion.

In dealing with anger, since it is impossible to fulfill all our desires or to stop unwanted things happening to us, we need to find a different way of relating to frustrated desires and unwanted occurrences. We need to learn patient acceptance. Patience is a mind that is able to accept, fully and happily, whatever occurs. It is much more than just gritting our teeth and putting up with things. Being patient means to welcome wholeheartedly whatever arises, having given up the idea that things should be other than what they are.

It is always possible to be patient; there is no situation so bad that it cannot be accepted patiently, with an open, accommodating, and peaceful heart. As what I have experience from my anger problem for years, I could feel anger boiling and I know it unreasonable to get me upset but still I could not control it. This kind of feeling make me scared because I used to threaten people, until I learned to control anger. If you do not know how to control anger, you must learn – both for your own sake and the sake of those around you.

Many different strategies and skills for anger management intervention have been tried and tested. Some of the most empirically supported interventions are cognitive-behavioral interventions including relaxation coping skills, cognitive interventions, behavioral coping and social skills training, and problem-solving skills training. The goal of anger management is to reduce both your emotional feelings and the physiological arousal that anger causes.

You can’t get rid of, or avoid, the things or the people that enrage you, nor can you change them, but you can learn to control your reactions. And I found out that, as you can see it on the news regarding American drivers, named Adam Sandler and Jack Nicholson. Even persons have a controlling anger, granted that some are worse compared to others, but humans do harbor anger issues. Some of them keep on battle and negatively affect their health with anger on regular basis still it is essential to deal with them. Some ways you can do this are through meditation, therapy, physical activity and mental imagery. Obviously anger management therapy is a commonly known treatment for controlling anger.

Though, not everyone is open enough to obtain such aid, with proper meditation allow you to relax your mind and body, clear all the burdens and negativity. This is healthy and will reduce your feelings of anger. The idea of using hypnosis or meditation to control anger has grown in popularity recently. No one took the idea seriously at all. Everyone thought that you had to deal with anger intellectually. Anything that relaxes you emotionally, such as meditation, taking a long walk, taking a hot shower, or reading, can be a good method of controlling anger.

One thing here is physical venting this is one of my favorite in controlling anger. This involve through games such as basketball, rock climbing, swimming, martial arts, running or weight training. These great physical activities can vent feelings of anger at the end of your workout. The important thing is to find out what works for you and to do it!

Unfortunately, controlling anger is easier said and done. There are many methods out there nowadays, but none of them work for everyone. And there are several ways you can learn to control your anger. Relaxation is one of the best stress and anger management techniques. You can learn to relax through meditation, guided imagery, deep breathing, and hypnosis. When employing any of these techniques, you will be able to relax and calm down whenever you feel your temper getting the best of you. I found out that the best result from combining these two techniques which is anger management and anger therapy is we can learn tips and tricks to control our anger before it boils over and the have both good ways in controlling anger.

Another way of controlling anger here is once we fully accept other people as they are without the slightest judgment or reservation – as all the enlightened beings accept us – then there is no basis for problems in our relations with others. Problems do not exist outside our mind, so when we stop seeing other people as problems they stop being problems. The person who is a problem to a non-accepting mind does not exist in the calm, clear space of patient acceptance.

For me, I had to find my own gear for controlling anger. It was a long and involved process of trial and error. Recognizing that you are angry is the first step in dealing with it. Some people find it difficult to admit they are angry perhaps because they view their feelings as inappropriate or not valid. These people may deny their feelings therefore choosing not to deal with them. And also recognizing the reason for your feelings of anger is an important step in dealing with the anger. After analyzing the reasons, you will decide in your mind if the anger is reasonable or justifiable. If you decide the anger is unrealistic you can diffuse the feelings. If you decide the anger is realistic, you can better decide how to deal with your feelings. A network of people to help you is the most important tool you can have for controlling anger. Without it, it is impossible to succeed.

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To find a hypnosis center in your area to reduce stress, lose weight or quit smoking, please visit our web site.

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If you are overweight, your chances of getting Type 2 diabetes (adult onset diabetes) are higher than normal and the more obese you are the higher the risk.

Even gestational diabetes happens at a higher rate in people that are overweight than people that are closer to their ‘ideal’ weight.

I’ve read articles that state that approximately 90% of all Type 2 diabetics are overweight. This statistic is scary because the extra weight can cause serious health problems and these problems are often magnified when you add the complications from this disease.

If you are a diabetic, the best thing you can do for your health and disease is to find a way to get as close as possible to your ‘ideal’ weight while working with your medical professional.

Diabetic foods don’t have to taste nasty and you don’t have to feel like you are being cheated out of the good stuff. You might be surprised how good some of these dishes, appetizers and deserts can be.

You can start to take control of your weight by adding exercise and a diabetic diet you’ve worked out with your health care professional to your normal routine.

As you approach your ‘ideal’ weight, you might find that you’ll need less medication, be healthier longer, feel better, have more energy and just maybe have a little extra money in your pocket because you’re spending less on health care.

If you choose to ignore your excess weight, you risk the potential development of a condition called insulin resistance. This means your body has trouble responding to the insulin it needs to use sugar and glucose on a cellular level.

Diabetes is a disease that means you are in a fight for your life. It isn’t as dramatic as cancer or other life threatening diseases that are headline grabbers but it can be just as fatal if you fail to take control. You CAN live a long and healthy life that is high on QUALITY if you are willing to fight for that life.

Listen to your doctor’s orders and follow them. Educated yourself about your disease and learn how to naturally control it. Exercise and the right diabetic foods can play an important role in taking control. You have the strength to fight for a quality life but you might need to learn how to tap into that strength.

Let your diabetic condition be your motivation to take control of your diabetes so you can enjoy your life and your loved ones as much as possible for as long as possible. Diabetes and excess fat are not compatible so take action now.

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This article does a good job of partially explaining WHY many Americans are getting fatter. In our fast paced society, too many believe you can drink and go to get nourishment.

If you stop and think about it, you have been eating solid food since you were a toddler. Your mind expects nutrition from chewing AND it takes your brain about 20 minutes to catch on to the fact that you are full.

Another study has shown that your body takes into account the bulk of the meal too. This means your body expects a certain amount of weight from your food.

How Liquid Calories May Be Making You Fat… Even Your Favorite Protein Drinks!

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

At least 7 scientific studies have provided strong evidence that energy containing beverages (i.e., “liquid calories”) do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form.

Epidemiological research also supports a positive association between calorie-containing beverage consumption and increased body weight or body mass index. New research now suggests that soda may not be the only culprit…

The primary source of liquid calories in the United States Diet is carbohydrate, namely soda. Now running a close second are specialty and dessert coffees. Did you know that a 16 ounce Frappucino can contain 500 calories or even more! That’s one-third of a typical female’s daily calorie intake while on a fat loss program.
A recent study at Purdue University published in the International Journal of Obesity set out to learn even more about this bodyfat – liquid calories relationship.

Researchers compared solid and beverage forms of foods composed primarily of carbohydrate, fat or protein in order to document the independent effect of food form in foods with different dominant macronutrient sources.

Based on previous research, some experts have recommended targeting specific beverages as being “worse” than others. High fructose corn syrup and soda has been singled out the most and you’ve probably seen that yourself in the news.

There’s no question that soda has been on top of the “hit list” for some time now, by virtue of the amounts and frequency of consumption alone.

However, this recent study says that from a pure energy balance perspective, we should be cautious about ALL liquid calories, not just soda and not just carbohydrates!

Fruit juice for example, appears to be an obvious improvement over soda, so many people have swapped out their soda for fruit juice. However, when fruit juice is compared to an equal amount of calories from whole fruit, the whole fruit satisfies appetite better (largely due to the bulk and fiber content), and so you tend to eat fewer calories for the day.

[On an interesting side note, soup does not seem to apply; soup has higher satiety value than calorie containing beverages, possibly for mere cognitive reasons.]

If you were to meticulously track your calories from beverages and you made sure that your calories remained the same for the day, whether liquid or solid, there would probably be little or no difference in your body composition.

But that’s not what usually happens in free-living humans. Most people do not accurately track or report their caloric intake. Our mistake is that we tend to drink calories IN ADDITION TO our usual food intake, not instead of it.

Men are especially guilty of this when they drink alcohol – Men tend to drink AND eat, while women tend to drink INSTEAD OF eating.

This new research found that with all three macronutrients – protein, carbs or fat – daily calorie intake was significantly greater when the beverage form was consumed as compared to the solid.

Yes, it’s true! Even protein drinks did not satisfy the appetite the way that protein foods did!

While you would think that protein drinks are purely a good thing, because protein foods have been proven to reduce appetite and increase satiety, if you turn a solid protein food into a protein drink, it loses it’s appetite suppressive properties in the same way that happens when you turn fruit into fruit juice.

[NOTE: After weight training workouts, liquid nutrition may have benefits that outweigh any downside, especially on muscle-gaining programs]

Why do liquid calories fail to elicit the same response as whole foods? reasons include:

• high calorie density
• lower satiety value
• more calories ingested in short period of time
• lower demand for oral processing
• shorter gastrointestinal transit times
• energy in beverages has greater bioaccessibility and bioavailability
• mechanisms may include cognitive, orosensory, digestive, metabolic, endocrine and neural influences (human appetite is a complex thing!!!)
• last but not least, nowhere in our history have our ancestors had access to large amounts of liquid calories. Alcohol may have been around as far back as several thousand years BC, but even that is a blip on the evolutionary calendar of humanity.

As a result, our genetic code has never developed the physiological mechanisms to properly register the caloric content in liquids the way it does when you eat, chew and swallow whole foods.

Bottom line: This study suggests that we shouldn’t just target one type of liquid calories such as soda. If you’re trying to beat body fat, it’s wise to limit all types of liquid calories and eat whole foods as much as possible.

Start by ditching the soda. Then ditch the high calorie dessert coffees. Then cut back on the alcohol. From there, be cautious even about milk, juice and protein drinks.

Drink water or tea instead, or limited amounts of black coffee – without all the high calorie extras.

If you do consume any beverages that contain calories, such as protein shakes, be sure to account for those calories meticulously and be sure you don’t drink them in addition to your usual food intake, but in place of an equal amount of food calories.

Remember, those protein shakes you might be drinking are called “meal replacements” not “free calories!”

For many years I have suggested focusing primarily on whole foods rather than liquids, even protein shakes. Unlike so many other fat reduction programs, Burn The Fat, Feed The Muscle does not require any kind of liquid meal replacement or protein drinks and our company does not exist to sell supplements; we are here to educate you and millions of others about the realities of body fat loss.

We now have even more scientific data that confirms what Burn The Fat has been teaching all along.

I hope you found this helpful. You can learn more about “Burn The Fat” at www.BurnTheFat.com

Train hard and expect success,

Tom Venuto, NSCA-CPT, CSCS
Fat Loss Coach
www.BurnTheFat.com

Reference: Effects of food form on appetite and energy intake in lean and obese young adults. International Journal of Obesity. 2007 Nov (11):1688-95. Mourao DM, Bressan J, Campbell WW, Mattes RD. Department of Foods and Nutrition, Purdue University, West Lafayette, IN 47907-2059, USA.

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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Ask Dr. Wayne Garland a specialist in natural remedies and natural products.

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Everyone that has ever been on a diet or is thinking about going on one needs to read the article below. I believe the author clearly illustrates why so many of us have failed in the past and will probably fail in the future. Tom didn’t state it in this article but the actions taken daily by those that are successful are reinforcements of the good habits they started while losing fat. This mental rewiring takes time and repetition to become a good habit that will eventually be effortless.

Enjoy!

Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.

So what does impress me? What gets my attention?

I pay attention to what the “long term maintainers” have to say – those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.

The difference between losers and maintainers

As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that’s already been done in this area.

One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, titled,

“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”

This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with maintaining an ideal weight.

In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.

Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.

Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn’t.

Some major differences emerged between losers and maintainers:

First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc). In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.

Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.

The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:

• tracking calories
• tracking body weight
• planning meals
• tracking fat
• measuring the amount of food on their plate

Unfortunately, these types of self-monitoring behaviors, especially weighing and measuring food and counting calories, are among the most avoided and even criticized weight control techniques. Some weight loss “experts” even claim that it’s detrimental to count calories, weigh yourself or measure and weigh your food.

However, these self monitoring behaviors are being identified more and more frequently in the research as part of “the difference that makes the difference.” I agree, and they have always played a major role in my own Burn The Fat program.

A final difference was that people who reported self-perceived “barriers” to their success were 48-76% less likely to be a successful maintainer.

For example, they said they had no time to exercise, they were too tired to exercise or it was too hard to maintain an exercise routine. I interpret this as: the unsuccessful losers were excuse makers!

THE TOP 5 STRATEGIES TO BE A SUCCESSFUL MAINTAINER

So let’s recap and turn these research findings into some practical action steps you can apply today.

1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance.

2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and playing with your kids, if you have them.

3. Include weight training as part of your formal exercise program, throughout the fat loss phase and even more seriously during maintenance.

4. Track and monitor everything! Count calories and nutrients, measure your portion sizes, weigh your food, plan your menus in writing and monitor your body weight and body fat percentage.

5. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as “barriers.” For example, say, “I can always make time for what is most important to me” instead of, “I don’t have time to exercise.”

If you’re currently on a fat loss journey, and you want to know how good your odds are for being a successful maintainer, it’s pretty easy to predict using these 5 strategies. If you’re not using all 5 of them yet, then when would be a good time to start today?

There are limitations to survey results such as these, including the fact that they are cross sectional, and therefore cannot prove causality. However, I believe these findings are important and significant.

Not only do they confirm previous similar studies and agree with the findings of other groups of successful maintainers (such as the National Weight Control Registry), I found that these results match precisely what I’ve seen among my most successful “Burn The Fat” clients.

THIS is the type of advice I’d suggest you listen to the most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose weight as fast as possible.

Your friend and coach,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. There was one more “difference that made the difference,” in this study, and this one may surprise you (although it didn’t surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc).

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

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Ask Dr. Wayne Garland a specialist in natural remedies and natural products.

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