Ideal Weight

Many of us are in a never ending staring contest with our bodies: watching our weight is a perpetual thing. But, unfortunately, this often involves a diet or - as many people like to call it - a "die with a t." Shakes, powders, herbs, even surgeries have inundated the market and spoken to the desires of so many of us. Still, when it comes down to it, there are no better ways to lose weight and keep it off than the natural ways. Doing what comes naturally may prove to work where other weight loss plans have failed.

Get Enough Sleep: Most of us love to sleep, curled up under the covers and letting our dreams whisk us away. Fortunately for snoozers, a 2004 study by researchers at Columbia University concluded that sleeping was a great way to manage weight. Theorizing that a lack of sleep alters metabolism, and affects the hormones which dictate appetite, researchers found that people who slept only two to four hours a night were 73 percent more likely to be overweight. Those who slept only five hours a night were 50 percent more likely and those who slept only six hours a night where 23 percent more likely. On the flip side, people who regularly got over ten hours of sleep a night were 11 percent less likely to have excess pounds.

Exercise: We know, we know: getting yourself out of bed in the morning to run five miles isn't your idea of a good time. But, for those who want to lose weight or even maintain weight, exercise is necessary. Not only does exercising burn calories, but it sky rockets your metabolism, burns fat, and builds muscle mass. It also gives you the ability to feel healthy overall, a feeling that helps you stick to your weight loss plans. If you can't bear the thought of running five miles, start with something easier: walk, ride a bike, or join an aerobics class. Keeping your exercise plan varied will increase your ability to stick with it.

Eat More During the Day: Sure, it sounds too good to be true: eating more to lose weight can't possibly work. But, it has been proven that those who graze over several small meals instead of two or three large ones have an easier time losing weight. The reasons behind this is that "grazers" keep themselves somewhat full throughout the day. Thus, they rarely sit down to a meal, half starved, and gorge themselves on a plate of ribs or a bucket of chicken. Simply, they aren't hungry enough to do that.

Drink Water: The easiest way to lose weight may be found in - of all places - a bottle of water. Drinking water helps a person feel full, curbs hunger cravings, and helps the body detoxify by eliminating excess waste. Oftentimes, a person's cravings for food can be met simply by drinking a bottle of water. Replacing other drinks - such as sodas and juices - with water is a sure fire way to cut calories and lose plenty of weight in the process.

Jennifer Jordan is an editor and staff writer for http://www.phdrinkingwater.com. A fitness buff, she simply could not live without consuming a lot of water everyday. Yes, she prefers water even to wine.

These are your weight loss allies;

Healthy food,
Tolerance for hunger,
Physical exercise.

Most weight loss dieters experience increased-efficiency, as calories are restricted. The quality of food choice at this restricted level of intake is crucial. Fat, sugar, and high protein are definitely avoided. Sugar in excess is converted directly to fat. High sugar foods are addictive and maintain cravings for more sugar.

Diets that depend on fruit and fruit juices, high in sugar are not desirable for weight reduction. Weight loss is directly equated to exercise; not food deprivation. The jogger or swimmer is losing weight. Even the walker is losing weight, although more slowly. Hunger must be restored as a normal, welcome feeling. There is nothing wrong with hunger! In order to establish new healthy eating patterns it is essential to practice being comfortably hungry for periods as long as 4-6 hours before eating. A normal rhythm might be 4 hours between meals.

The less you move, the longer you should stay hungry; another way of looking at weight loss. Of course, weight gain is a feature of a sedentary life style and the problem is that everyday you move too little and eat too much you are gaining weight.

Diets that emphasize changes in the proportions of protein, fat, carbohydrate, fibre, and so on do not have special properties for weight control. Vegetables foods have the most to offer a weight loss program since they have low nutrient density (you can eat a lot more) and seldom trigger cravings and compulsive eating.

The timing of meals is relevant to regulating eating behaviour. More food should be eaten earlier in the day. Compulsive eating is often more difficult to control at night. It is often necessary to restructure evening activities; start new and physical activities instead of sitting all evening. Avoid alcoholic beverages. The social context of drinking alcoholic beverages is seldom conducive to selective eating and impulse control.

Eat Foods with a High Nutrient Density

A key concept in weight management is that appetite and weight regulation is largely determined by the adequacy of the incoming nutrient set. A low nutrient to calorie ratio means you will eat more and gain weight. Remember your appetite control system does not like starvation. Low nutrient density means starvation.

Realistic motivation begins with knowing that it is not easy to change even when the change is beneficial. You do need help.

You need the right information. You need to understand how you got to be overweight. You need a map to guide you to the next state you wish to occupy. You need the right tools. When difficulties arise, you need problem-solving methods and you need to persevere. All worthwhile endeavours require commitment, dedication, and perseverance.

To lose weight you must exercise! The energy cost of physical activity must exceed the energy supplied by your food intake. Remember that weight loss is directly equated to physical exercise, not food deprivation.

If you are really serious about reducing your weight and are prepared to put in the effort required I can help you at this site...

http://www.losebellyfatstrategy.com

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Join Capessa.com's Managing Editor, Amber Scott, to lose 10 pounds in 2 months the real way that real people have to do it.

This week, Amber shares her biggest weight loss challenge -- a lifestyle devoid of any actual movement -- and her motivation for changing her lazy ways. Oh, she also steps on the scale for the first time.

Check her progress every day at http://www.capessa.com/members/groupa... and be a part of the 10 Pound Challenge at http://www.capessa.com/members/Journa...

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