Loose Weight Effectively by Understanding your Negative Triggers

For effective weight lose and to understand how you can effectively loose weight it is important that you know the “triggers” that make you carry out specific actions that will lead you to gaining weight and not sticking to your weight loss goals

Generally speaking, no one person is overweight for exactly the same reasons. So it is important that that you know the “triggers” that set off your negative behavioural patterns that can lead to weight gain. Reverse those triggers and you will obtain weight loss and be more in control of your actions and have greater self esteem

Many overweight people suffer with low self esteem due to the cycle of negativity that is caused by overeating, lack of exercise, and feelings of failure as they often reason that they are not as accepted in society as those that are not overweight.

What can be the cause of some of those triggers . As an example you may have had a stressful day at work ,your reaction could be to go and eat foods that have high calorific values, not have any involvement in any form of physical activity that would burn the calorific value of those foods that you have eaten and therefore the result is an increase your weight.

You could therefore feel less negative about the stress that was caused at work. However the down side is you are likely to feel less self esteem and more negative about yourself because you have created more negative feelings by overeating and therefore will limit your chance of steady weight loss.

How can you reverse this cycle? For 2 weeks you need to record in a Diary of all your daily actions. Divide the diary into 5 headings for each day

• 
  What negative triggers I had today
  Foods eaten (this can be divide into 3 sections for breakfast ,lunch, evening meal, also include any snacks
  Exercise taken
  What negative actions I took
  What positive actions I could have taken.

This is very important record this information on a daily basis as it keeps it clear in your own mind what you have to do to reverse those negative triggers.

At the end of week 2 review your diary and make a small list of positive actions you will take instead of the negative ones. So if you have had the stressful day at work instead of heading to the food cupboard or eating “junk food” can you carry out some kind of physical activity or any other positive action. Volunteering to support others in positive ways is a beneficial action as it focus your negative triggers to positive ones in helping other people.

As you review your diary make notes on how you can change your eating habits, write down were you could have swapped a food that has a high calorific value for a food contains less calories and therefore increase your weight loss.

Talk to close friends and ask them for suggestions about ways that that they can support you when you have a negative trigger. However don’t try to copy what everybody else suggest they think is the right for you, these are your triggers and what works for 1 person may not necessarily work for you.

What can you do when you have a relapse? and carry out a negative eating action, look ,learn and move on. Don’t carry it with you. The longer you carry that negativity the more likely you are to carry out more negative eating patterns and thus remain in the overweight cycle.

Learn what makes you have negative triggers, replace that with a positive action instead of a poor eating decision and you will start to loose weight. Set yourself regular achievable goals and you will reach your desired result.

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Loosing Weight Tips & Snacking

Losing weight may not be effortless, but it doesn't have to be complicated. To achieve long-term results, it's best to avoid quick-fix schemes and complex regimens. Focus instead on making small changes to your life's daily routine.

• A balanced, healthy diet and sensible, regular exercise are the keys to maintaining your ideal weight. Although nutrition science is constantly evolving, here are some generally-accepted guidelines for losing weight
• 
  Consult with your doctor, a dietician, or other qualified health professional to determine your ideal healthy body weight.
• 
  Eat smaller portions and choose from a variety of foods.
• 
  Load up on foods naturally high in fiber: Fruits, vegetables, legumes, and whole grains.
• 
  Limit portions of foods high in fat: dairy products like cheese, butter, and whole milk; red meat; cakes and pastries.
• 
  Exercise at least three times a week with intensity exercises

If you decide to snack make sure of the following on the labels

1. 
   fat-free: less than 0.5 grams (g) of fat per serving
2. 
   low-fat: 3 g or less per serving (if the serving size is 30 g or less or 2 tablespoons or less, no more than 3 g of fat per 50 g of the food)
3. 
   light: one-third fewer calories or half the fat of the "regular" version
4. 
   low-sodium: 140 milligrams (mg) or less per serving (if the serving size is 30 g or less or 2 tablespoons or less, no more than 140 mg of sodium per 50 g of the food)
5. 
   lightly salted: at least 50 percent less sodium per serving than the "regular" version
   reduced: when describing fat, sodium or calorie content, the food must have at least 25 percent less of these nutrients than the "regular" version.

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SAVE YOUR LIFE-LOOSE WEIGHT & EXERCISE

Regular physical activity, fitness, and exercise are critically important for the health and well being of people of all ages. Research has demonstrated that virtually all individuals can benefit from regular physical activity, whether they participate in vigorous exercise or some type of moderate health-enhancing physical activity. Even among frail and very old adults, mobility and functioning can be improved through physical activity.


Therefore, physical fitness should be a priority for EVERYBODY no matter what your age


Regular physical activity has been shown to reduce the morbidity and mortality from many chronic diseases. Millions of people suffer from chronic illnesses that can be prevented or improved through regular physical activity:

• For example in the United States
  12.6 million people have coronary heart disease;
  1.1 million people suffer from a heart attack in a given year;
  17 million people have diabetes; about 90% to 95% of cases are type 2 diabetes, which is associated with obesity and physical inactivity;



• Approximately 16 million people have ‘pre diabetes’;
  107,000 people are newly diagnosed with colon cancer each year;
  300,000 people suffer from hip fractures each year;
  50 million people have high blood pressure;
  Nearly 50 million adults (between the ages of 20 and 74), or 27% of the adult population, are obese; overall more than 108 million adults, or 61% of the adult population are either obese or overweight.

In a 2003 study, 14 percent of all deaths in the United States were attributed to activity patterns and diet. Another study linked sedentary lifestyles to 23 percent of deaths from major chronic diseases.

For example, physical activity has been shown to reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure. On average, people who are physically active outlive those who are inactive.


Despite the well-known benefits of physical activity, most adults and many children lead a relatively sedentary lifestyle and are not active enough to achieve these health benefits. A sedentary lifestyle is defined as engaging in no leisure-time physical activity (exercises, sports, physically active hobbies) in a two-week period.

So make small changes in your Life-Style add some exercise on a regular basis (see 12 Minutes to Fit & Fabulouse for a easy to start program) eat more healthly and in the long term you will prolong your life.

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Physical Exercise and Good Physical Health

Participation in regular physical activity— at least 30 minutes of moderate activity on at least five days per week, or 20 minutes of vigorous physical activity at least three times per week—is critical to sustaining good health.

Teenagers should strive for at least one hour of exercise a day. Regular physical activity has beneficial effects on most (if not all) organ systems, and consequently it helps to prevent a broad range of health problems and diseases. People of all ages, both male and female, derive substantial health benefits from physical activity.


Regular physical activity reduces the risk of developing or dying from some of the leading causes of illness in the United States. Regular physical activity improves health in the following ways:

1. 
   Reduces the risk of dying prematurely from heart disease and other conditions;
   Reduces the risk of developing diabetes;
   Reduces the risk of developing high blood pressure;
   Reduces blood pressure in people who already have high blood pressure;
   Reduces the risk of developing colon and breast cancer5;
   Helps to maintain a healthy weight;
   Helps build and maintain healthy bones, muscles, and joints;
   Helps older adults to become stronger and better able to move about without falling;
   Reduces feelings of depression and anxiety; and
   Promotes psychological well-being.

Regular physical activity is associated with lower mortality rates for both older and younger adults. Even those who are moderately active on a regular basis have lower mortality rates than those who are least active.



Regular physical activity leads to cardiovascular fitness, which decreases the risk of cardiovascular disease mortality in general and coronary artery disease mortality in particular. High blood pressure is a major underlying cause of cardiovascular complications and mortality. Regular physical activity can prevent or delay the development of high blood pressure, and reduces blood pressure in persons with hypertension.


Regular physical activity is also important for maintaining muscle strength, joint structure, joint functioning, and bone health.22 Weight-bearing physical activity is essential for normal skeletal development during childhood and adolescence and for achieving and maintaining peak bone mass in young adults. Among post-menopausal women, exercise, especially muscle strengthening (resistance) activity, may protect against the rapid decline in bone mass.



However, data on the effects of exercise on post-menopausal bone loss are not clear-cut and the timing of the intervention (e.g., stage of menopausal transition) can influence the response.



Regardless, physical activity including muscle-strengthening exercise appears to protect against falling and fractures among the elderly, probably by increasing muscle strength and balance.22 In addition, physical activity may be beneficial for many people with arthritis.


Regular physical activity can help improve the lives of young people beyond its effects on physical health. Although research has not been conducted to conclusively demonstrate a direct link between physical activity and improved academic performance, such a link might be expected. Studies have found participation in physical activity increases adolescents’ self-esteem and reduces anxiety and stress.



Through its effects on mental health, physical activity may help increase students’ capacity for learning. One study found that spending more time in physical education did not have harmful effects on the standardized academic achievement test scores of elementary school students; in fact, there was some evidence that participation in a two-year health-related physical education program had several significant favorable effects on academic achievement.


Participation in physical activity and sports can promote social well-being, as well as good physical and mental health, among young people. Research has shown that students who participate in interscholastic sports are less likely to be regular and heavy smokers or use drugs, and are more likely to stay in school and have good conduct and high academic achievement.



Sports and physical activity programs can introduce young people to skills such as teamwork, self-discipline, sportsmanship, leadership, and socialization. Lack of recreational activity, on the other hand, may contribute to making young people more vulnerable to gangs, drugs, or violence.



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