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Don’t Feel Guilty About Being Too Heavy… Allow a little clarification for starters though - We aren’t implying here that you don’t take responsibility for your weight management. It’s just that we believe you’ve been given misleading information.

Our article is not meant to upset or confuse you even more; that would be wrong. We’d like you to have access to some life-changing material. That way you can get back to really living again.

We know there are lots of different explanations for obesity, but in reality most of them are not our fault. The thing to realize is it’s time to change - by educating ourselves the RIGHT way. We’re not trapped into a lifetime of obesity.

Look at it like this; can a motor repairer fix a Mercedes with Fiat tools? Everything’s the wrong fit! If the mechanic hasn’t got the correct size of tools, how can he ever deal with the issues of the car?

Clearly it’s necessary to always have the specific tools that suit the task. Despite the fact that he’ll have a good idea of what he should be doing, with the wrong set of tools he’ll just be disappointed.

Our description might seem a little simple to some, nonetheless it illustrates exactly the problem we have with weight loss. As a result, we’re offering tools that are absolutely fit for the purpose of losing and keeping off weight. Let’s be realistic here - we’re all individual people. Life is more interesting that way. So we need different solutions for different folks.

Depending on your needs, you should to be allowed to go through the best systems and opt for the optimum one’s for you. We can have different feelings towards dieting at different times of the day or week. Usually when we’re occupied with other things, dieting is easier than when we’re doing nothing.

Thus we can see that our long established habits are very relevant to our ability to lose weight. Powerful programs are what we need - to gently but firmly help us to create a new way of living life to the full.

Keeping a food diary is a very accurate way to establish your current eating habits. Start a full week before you plan to commence dieting. Write down everything you eat and drink (be honest!) throughout the day. 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.

You may be surprised at how many snacks and sweets you’re getting through, or how many glasses of wine. If that’s the case, they should be minimised first. If your diary only shows nutritious food, then perhaps smaller portions would be the answer. Whether it’s the first or the second situation, you’ll be able to see how to adjust your intake from the entries in the diary.

Produce a programme that you will follow for the next week. Put everything down relating to exercise, food and drink. As far as food is concerned, make sure you note down what you’re not allowed, or maybe what you’ll restrict to the weekend. Also write down the alternative food that you do plan to eat.

If you enjoy alcohol, decide on a small quantity that you will allow yourself at the weekend, and write it down. Forget any drinks with added sugar. Next comes physical exercise, and whether it’s a walk in the park, or visits to the gym - write it down.

Accurately weigh yourself the morning your regime starts. Repeat this procedure every week, and make adjustments if appropriate. And write down how heavy you are at the beginning of each 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. Also enter the exercise you’re doing, to make sure this isn’t getting left out. Monitoring your weight and health is so much more manageable with a personal record.

It’s important not to expect too much too quickly. Although you may not be able to see evidence of weight loss in the first couple of weeks, you should be starting to feel fitter. A little perseverance and patience will count for a lot. Motivate yourself by concentrating on the lifestyle you’ll enjoy as a fitter person, not the effort it’s taking to get there.

Don’t beat yourself up if you get off-track - it can be easily reversed with a bit of focus. Could your diet do with a bit of modification? Try to catch up by taking more exercise. Following a fitness DVD a few times a week can be very effective.

Feel good about every pound you lose. Your efforts will be much more sustainable if you do. A whole new wardrobe isn’t a good idea until your desired weight is achieved. But you could spoil yourself with a pamper session when you reach a mini-goal.

Modern lifestyles that pile on the stress, and shrink down the sleep might just be making us fat! Most of us would put our hand up and admit that we really need a thirty six hour day to fit everything we do into twenty four hours. We become anxious and overwrought sorting through all of our challenges. And so we turn to eating, to counteract the pressure.

But now it seems there’s a scientific reason why we reach for the most fattening foods at times high stress and exhaustion. This is the thinking behind weight gain that is stress related: When the human body undergoes enduring tension, it exudes the stress-hormone cortisol.

The presence of cortisol encourages a release of insulin (attempting to level out the blood sugar). This in turn leads to a desire to eat more food high in fat and carbohydrate. So we eat carbs and fats, and pretty quickly feel more energised.

For a while the stress settles down and we feel satiated. Yet shortly after that, we feel drained again. An explanation for this is as follows: the insulin removes the glucose from the blood, and then allocates it to areas of the body that store fat, e.g. the waist.

Therefore we should aim to simplify our lives first if we’re planning a weight loss program. Weight loss might also be related to getting enough sleep. In the past, people tended to sleep for a third of every 24 hours. It’s now considerably less than that.

Respectively, the level of obesity in our society has risen. There could be a hormonal link to the two factors. Poor sleep patterns stimulate an increase in our appetite hormones. Since we have a longer ‘day time’, the body’s logic is that it needs more food.

Obviously, when we’re tired, we feel the need for more fuel to energise ourselves, and once again we crave high fats and carbs. Sleeping for an additional hour a night could well re-program our appetite.

And so to our conclusion. If we aim to reduce the tension in our lives, we might just find it easier to reduce our weight as well. Try saying ‘No’ sometimes to other people’s requests. And when the chores of the day come to a close, what better than to treat ourselves to a long relaxing bath before heading off to the land of nod…

To make a change to your life you have to plan to make the change or it won’t happen. 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!

Take some time to work out what you want to achieve from losing weight, and put your goals in place. Even if the end result falls short of the planned criteria, it’s a likely bet that you’ll be much closer to success than you’d have been without them. Achievable goals tend to be measurable, specific, 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: Attempt to define what you wish to get out of your soon to be acquired new body, to keep you motivated along the way. Be specific or you won’t know when you’ve achieved it. Re-enforce it with photographs and put them up around where you plan to be.

Desire - explore your emotions for this one and dig deep to discover why your weight is important. Pin point whether it’s the admiration of others, the challenge, or the fitness etc. that drives you.

The next thing to consider is Dedication… It’s really important to put specific time aside to do your exercises. Make an appointment with yourself to fulfil your future and keep to it.

It helps to establish a routine, which in turn helps you to remain committed. Establishing your timetable helps you cope better mentally. It’s mentally easier for you too, because you don’t feel tempted to do other things.

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. Discipline (to overcome the hard times) - the resolve to work around challenges and not allow them to stop you achieving your goals.

Your contract is a working document designed to assist and strengthen you through the change in your life. 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!

We’re all familiar with some individuals who appear to find life very easy, and enjoy one victory after another. Whereas there are also those who live at the other end of the spectrum, and make a mess of everything they do. 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. A piece-meal attempt at dieting without the belief is why the ‘victim’ will never win. The victors mentally commit to a successful outcome, and support their actions with feeling.

Visualise the finale of a tennis championship, where the player’s attitudes are as follows: One says “It’s my last chance - I’ll give it my best shot,” but the other says “Winning is my destiny.” Who do you think is taking the cup home with him?

The victor is characterised by the word oar- a figure paddling on to victory. (OAR stands for Ownership, Accountability and Responsibility). On the other hand the victim is characterised by ‘BED’ - he or she stays in bed and is defeated. (BED stands for Blame, Excuses and Denial).

The victor doesn’t expect someone else to lead the way - and takes ownership of his or her tasks. He takes account of his actions by taking them seriously. He sees things through by tackling problems instead of creating them. Ultimately, he is very responsible.

However, as far as the victim is concerned, it’s never his fault when he doesn’t achieve. He can always find fault with another person - as if that person was in control, not him. He always makes excuse for his lack of performance, but the only person he’s persuading is himself. After repeating this cycle of excuses and blame for a while, the victim is in denial. He’s absolutely convinced that there isn’t anything he can do to change things.

Individuals who are considering starting a new diet regime should first address their attitude. Anybody whose thinking is in line with the attitude of the victim must address their issues before they get going, to fully take hold of their weight loss possibilities.

The two sets of attitudes are both just habitual. With unwavering repetition over time, habits can be changed. Listen to that little voice in your head - if it’s obviously a victim, then consciously stop it and state why you can accomplish your goal. Achievers are just like the rest of us - except they’ve conquered their demons and taken control.

We don’t start out as victors, we learn the habits of victors to accomplish our goals. We have to have the mind-set of a winner in order to achieve the weight we want ourselves to be.

We love to read books and magazine articles about how the rich acquired their wealth. We learn that it’s not that they didn’t experience tough times, but that they didn’t allow the tough times to dominate their thought processes. Positive belief is paramount - there are no two ways about it!

So if you’re dieting, develop a positive approach to losing the pounds. To successfully complete a weight reduction program, an optimistic mindset is the biggest tool in a dieter’s workbox. Thinking positively opens up a wealth of solutions to any problem. A pessimistic approach though does the opposite.

This is because of our Reticular Activation System - a mechanism that automatically tells our brain what to focus on. Over our lives, we’ve experienced a huge number of things that no longer remain in our conscious thoughts - the majority of our past beliefs and knowledge shift from our conscious mind into our sub-conscious mind.

The reticular activation system trawls the subconscious each time we need to retrieve information. It presents our conscious mind with relevant thoughts and experiences from our past.

Therefore, if our conscious mind has generally been transferring positive, upbeat messages to our sub-conscious mind, that’s what it will send back. But if our sub-conscious has been given loads of downbeat messages, then that’s equally what will be sent back.

It seems that achievers are able to manipulate the messages filtered through to their sub-conscious minds. By deliberately programming their RAS, they choose the exact messages the conscious mind sends. So as the sub-conscious doesn’t know what’s actually real, the RAS can be a great tool for realising ambitions.

So it’s vital to construct an exact picture in our conscious mind of what we want. Then our RAS will transfer it to our sub conscious mind, and help us meet our goals. Because when we need to retrieve our old information on losing weight, the message is that it’s a done deal!

Positive thinkers through the ages have taught the same - focus on what we WANT, and within reason it shall be so. Of course, if we keep thinking that we can’t achieve a goal, our subconscious will help us not to achieve it.

Most of us can visualise the way we’d like to live as we progress through our lives. We might envision a bigger house, more holidays, a faster car and maybe a job with more status. It’s probable we’ll view our figure differently - with less body fat and a more toned physique.

Thinking of what we’d like to have can be the beginning of our goal-setting journey. If we don’t have an idea of how things will be when we’ve made it, the chances are we’ll never get there.

We will have to make some changes though before we can have the things we want. Einstein told us that to expect a change in results; we have to be prepared to change our activities. And so, continue doing what you’re doing right now, and you’ll continue having what you’ve always had.

To have significantly more, we must change the way we think as well as the way we do things. No surprises then that a spot of effort will be needed to achieve the things we want to have. That we have to give in order to be given is a fundamental law of life. Interestingly though, the work itself isn’t the only criteria for achievement.

Success is achieved by behaving and thinking like an achiever; by adopting the beliefs and attitudes of a successful person before we’ve got there in reality. So the person who’s objective is a weight reduction of 35lbs in a year’s time has to change to being a conscientious dieter who each week makes exercising a priority for a pre-set amount of time.

The exercise must take priority over fun with friends. Accomplishment thinking tells the slimmer it’s the work-out first, and the play will come later. A focused approach to weight management makes the process more enjoyable. It also brings results in much faster.

Achievement isn’t the luck of the draw! A robust attitude to our efforts will support us when we experience the knocks.

Associating with successful thinkers helps. We can do this by reading biographies and watching interviews of others who’ve emerged victorious after conquering their difficulties. A common philosophy seems to be apparent each time - their beliefs and attitudes were strong from the start. So the formula is apparent - to have what we want, and relish the tasks we need to do, we must first embrace who we have to be.