Basic Weight Loss Concepts

We'll look into the primary factors that lead to weight gain, how to assess your obesity-related health risks, how to determine if you are overweight, and how to assess if you're really ready to lose weight permanently. It's true that calories consumed must be less than calories burned in order for weight loss to occur, but obesity has many other causes that we'll explore. It's also true that the more pounds you carry above your ideal weight, the higher risk you have for certain chronic diseases. It's important for you to assess, however, if you truly do have a weight problem, and what a realistic "ideal weight" is for you. Lastly, you must decide whether this is a good time for you to lose weight by doing a self-assessment. The overwhelming statistics show that most people who lose weight eventually gain it all back. You must be willing to take on the challenge and commitment that it takes to lose weight permanently. If you're not really ready, then it is likely that you too will be another "statistic". This weight loss program will guide you through the necessary steps to lose weight permanently so that this is the last time you'll ever have to shed pounds.



Causes of Obesity
In general, when you take in more calories than your body burns each day, you will gain weight. As simple as this sounds, however, it's not just whether you overeat that determines whether or not you will become obese. There are several other factors which contribute to obesity. Some factors, such as genetics and age are unchangeable. However, as you will see, many other factors are within your control to modify. You should focus on changing these factors to help you in your quest for greater health and weight loss. Review the causes below to determine which factors might be playing a role in why you're overweight today.

• Genetics
• Gender
• Age
• Medical Condition
• Physical Activity
• High-fat diet
• Environmental and Behavioral Influences
• Portion Sizes and Overeating
• Modern Conveniences
• Chronic Dieting

Health Problems Associated with Obesity/Obesity Risk Factors
One of the best motivators for achieving long-term weight loss is when our health is at stake rather than simply our appearance. The more overweight you are, the higher your risks are for the following conditions:

• Shortness of breath
• High Cholesterol Levels
• Osteoarthritis
• High Blood Pressure/Stroke
• Insulin Resistance and Type 2 Diabetes
• Cancer
• Sleep Disorders
• Emotional and Social Problems

Your BMI, Ideal Weight and Health Risks
You should always keep in mind, however, that height and weight tables or calculations do not always represent an appropriate weight for you as an individual. For instance, if you are a female who is 5'4" and weighs 220 pounds, some calculations will tell you that your ideal weight is 108-132 pounds.

However, if you've never weighed below 155 pounds in your adult life, then it is probably not realistic to expect to achieve a goal weight of 120 pounds. You should probably strive for the upper end of the figures you see or even strive for what you feel is the most realistic goal for you. If you're overweight, then any amount of weight loss or exercise significantly adds to better health and a better attitude. So make your goal better health and not to look like a supermodel!
Requirements for Permanent Weight Loss
If you're like millions of people out there, you've tried multiple diets only to watch the weight come back on time and time again. Why do most diets eventually fail? Because they do not take into account all the components that you must address and incorporate to lose weight permanently. In general, most of these diets deal only with restricting calories, limiting certain types of foods, or eating only certain food combinations. Chances are, however, that the reasons you're overweight are about more than just what you're putting in your mouth. Do you eat when you're not hungry? Is exercise a foreign concept? Does a stressful day lead to empty ice cream containers? In other words, it's not usually what you're eating, but why you're eating. Successful, permanent weight loss must address not only a healthy diet plan that works for you, but also how to incorporate regular exercise and modify the behaviors that drive you to overeat to begin with.

In a nutshell, to lose weight permanently you must take each of the following steps:

• Choose a healthy, well-balanced diet plan that works for you.
• Find exercises you enjoy and do them regularly.
• Commit (for a lifetime) to identifying, learning about, and changing the behaviors that cause you to overeat.

This weight loss program is designed to teach you all of the above. First, you must decide if you're really ready to lose weight after you complete this week's exercise. Then, you must be ready to learn about and commit to making the changes above. If you stick with them, make the commitment, and realize it is not just a temporary, quick-fix diet, then it will be the last time you ever have to walk down the weight loss path.

Remember: Consult your physician before beginning any diet or exercise program.

10 Tips to Lose Weight During the Holidays

There are steps you can take that will allow you to enjoy the holiday and still keep your waist line in check. The 10 tips listed below are designed to steer you away from the "Who cares, it's the holidays" mentality and the "I'll just go on a diet after the New Year" mantra.

1. Eat breakfast: Do not attempt to fast going into this meal, or you will overeat for sure.
2. Lighten up on your calorie intake a couple of days before and after. Your weekly average intake is more important than one day's intake, and you can balance it out if you are careful.
3. Use a small plate: This keeps your portions in check. Sure, you can still pile high but that tends to get stares from other guests.
4. Go ahead and get a dab of everything that you want to try; this will keep you from feeling deprived later.
5. Do, however, choose between the bread and dessert. One or the other, your choice.
6. Eat slowly and take a drink of something calorie-free in between bites. This will allow you time to tap into your body's fullness factor before you have overdone it.
7. No seconds! This is a one-stop shop, not all you can eat!
8. Resist the urge to plop on the couch afterwards. Move around, help do dishes, or take a walk. This will aid the digestion process and burn a few extra calories.
9. If you are the host, divvy up the leftovers among the guests. You do not want to repeat this oh-so-good (but calorie-laden) fest any time soon. (Next stop: holiday parties.)
10. Drink plenty of water, follow these tips, and avoid the scale for a couple of days afterwards and you will once again be thankful.

Aside from losing weight, try shopping for cheap auto insurance this holiday season!

Preventing Holiday Weight Gain

The holidays are here, which means we are enjoying the favorite seasonal dishes and desserts that we have been looking forward to all year. Feasting on delightful delicacies is a mainstay of any celebration, and it seems the bigger the celebration, the greater the feast. With Christmas and New Year's celebration, many of us end up at party after party, celebrating the holiday season and packing on the pounds. Many reports claim that the average person gains 5-10 pounds during the holiday season. It is much more difficult to lose weight than to gain, so if you put on even a pound or two on during the holidays, it is likely you will not lose it.



Making a plan now can help you enjoy the season without expanding your waistline. Follow these tips to keep yourself from becoming another holiday weight gain statistic.

• Eat Regular Meals and Snacks: Skipping meals before or after a party will not do you any favors. It slows down your metabolism, and if you arrive at a party famished, you will likely make poor choices on what and how much to eat.
• Get Out of the Kitchen: Once you have filled your plate, move to another room and engage in conversation or another activity that will take your mind off of food.
• Make Healthy Contributions to Holiday Potlucks: Take a more traditional holiday dish and modify it to reduce calories, fat, and/or sugar.
• Step Up the Exercise: The holidays are a busy time, but challenge yourself to find an extra 30 minutes in your day for physical activity.
• Focus on Quality, Not Quantity: Peruse the buffet table and choose 3-5 dishes that are the most appealing. Take smaller portions of them since they are likely rich and more calorie-laden than the foods you are used to. Enjoy your favorites and skip the rest.
• Don't Go Back for Seconds: Whether you're at a buffet table or an appetizer table, fill your plate once and do not go back.
• Get to the Back of the Buffet Line: If you wait until most others have taken their food, you will be the one still eating while others are sitting with clean plates or going back for seconds.
• Make Healthy or Non-Food Gifts: You will end up licking the bowls and tasting the finished product. If food gifts are a must, then try making something healthy like granola, whole wheat bread, home-canned fruits or vegetables, or jam.
• Plan Ahead: Bring your own healthy snacks to work so you don't find yourself diving into a plate of fudge when your afternoon hunger kicks in.
• Remember That Drinks Do Count: While these drinks add significantly to your calorie intake, they may not curb your appetite for food. If you want to enjoy a little more food, save the calories from the drinks and choose water instead.
• Celebrate Sensibly: The holidays are a time to enjoy the company of good friends, and yes, good food. So go ahead and enjoy those treats that you only get this time of year, but do it sensibly.

Keeping the above tips in mind will help you enjoy all the holidays have to offer--without the guilt.

Weight Loss Strategy 4: Focus on Being Healthy

Another key on losing weight is to stay focused on being healthy, not on becoming thin. Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier.

Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.


Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity. It is never too late to start eating right.

Eat a variety of healthy foods, especially:

• Vegetables. Choose dark-green leafy and deep-yellow vegetables.
• Fruits. Choose citrus fruits or juices, melons, and berries.
• Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts.
• Whole grains, such as wheat, rice, oats, corn, and barley.
• Whole grain breads and cereals.

Nutrition is key. Anything "fast-food" is probably too fast to contain anything good for your body, anyway. Also avoid other cholesterol-rich foods. Take the time to prepare your meals and include plenty of vitamin rich vegetables in every meal. Not doing this robs your body of essential elements that keep you healthy and sickness-free. You need to eat a lot more fruit and vegetables.

When choosing soft drinks or sweets, go with diet or sugar-free options. Sucralose and aspartame, the two most common artificial sweeteners are FDA-approved and completely safe and, unlike natural sugars, have almost zero calories so you won't build up any fat.