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For more efficient weight loss, try eating more slowly. Because it’s currently been shown that how fast we eat affects how much we eat. Speedy eaters have a tendency to eat bigger meals than slow eaters, according to recent research. This was proved when diners were asked to eat until they felt satiated.

Have a try yourself - for dinner, speedily eat a carbohydrate based meal. On a different day, enjoy the exact same dinner, but this time spend at least twenty seconds with each forkful in your mouth. The chances are you’ll eat more of the first meal than the second. Overall you’re likely to feel more fulfilled and comfortable after your second dinner, both at the end of the meal and for a good while afterwards.

The reason we overfill ourselves when eating at a pace is we don’t wait for the digestive process. Putting too much food in at one go then makes our stomach feel distended and uncomfortable very soon afterwards.

What’s more - digestion starts when we take the first bite and begin to break up our food. Weight loss is assisted when food is chewed well, as mastication promotes an efficient digestive process.

How much we eat can be strongly influenced by how we actually eat. We really ought to always have our food at a table or breakfast bar, where we can pay attention to what we’re eating. Simply doing that seems to lead to us taking more time. When we think more about what we’re eating, we also seem to judge more accurately how much to eat.

Maybe it’s also because sitting at the table makes dining more of an occasion, so we don’t rush things so much. Certainly sitting on the sofa scoffing food in front of the TV is the least effective way to aid digestion.

If it’s been several hours since we last ate, we’re also vulnerable to speed eating! To avoid this eat frequent small meals, which consist of slow release nutritional food. Sugary drinks and chocolates give us a quick burst of energy, but it can be very short-lived. For many of us, eating more meals on weekdays isn’t practical. So plan ahead and take a piece of fruit, some mixed nuts or oatcakes to your workplace and have a snack every couple of hours.

To sum up, there definitely seems to be a link between the length of time we spend chewing our food, and how satisfying it is in the stomach. In other words by allowing our taste buds to enjoy food for longer, we inadvertently enhance our weight management.

People who yo-yo with weight loss and weight gain are often those who have a misunderstanding of the fundamentals. Consider the following statement - Most people seem to think that ‘extra’ food at elevenses and mid-afternoon is the quickest way to a midriff bulge. Not everyone believes this to be true.

Traditionalists would have it that breakfast, lunch and dinner are all anyone needs for a healthy diet. Today however we’re being told to increase that number if we want long-term weight reduction. Can this be right?

Our natural inclination would be to think that more mealtimes will equal more calories. Long spaces between meals make us feel as though we’re getting somewhere with our diet. What’s really happening is quite interesting though.

Not eating for many hours will leave us feeling starved. Which means that our appetite is massive when the next meal eventually comes. And we go on to eat more than we really need. An especially vulnerable meal for this is the evening meal. Then we’re in a position where we’re sitting down to relax but we’ve got a gut full of ‘fuel’.

But if we adjusted our day and ate 5 times in our waking hours, there’d never be a starvation factor. Such frequent ingestion is recognised by the body. It starts to trust that it’s getting what it needs when it needs it, and so can allocate the right resources to the right areas.

If it’s not fed on a frequent basis, it has to retain fat in case it needs an energy reserve later on. Hence we can struggle to lose weight despite the fact that we’re starving ourselves.

When we feed ourselves little and often, we get a greater number of calories in the morning and afternoon. This gives us a chance to process the food when we’re more active, and so less of it remains in our system overnight. If we get too hungry before a meal it’s harder to restrict what we eat as well as how much.

Low fat/carb options go out of the running! What seems most appealing are the carbo loaders like bread, chips and pastries. Which are not going to do anything for a would-be slimmer! To sum up, we are much more likely to feel satisfied AND lose weight if we eat small regular meals and avoid starvation tactics.

A good weight loss programme can be put in place simply by keeping a food diary. Start a full week before you plan to commence dieting. Make a note of all the things you have, and be scrupulously honest! 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.

Obviously, if there are several take-aways and other high fat foods, cutting those out would be a start. If your diary only shows nutritious food, then perhaps smaller portions would be the answer. Whichever one is closest to your situation, what’s in the diary will reveal a lot.

Write down an Action Plan for the next week. Include an eating plan, and the exercise you will take. If some foods are to be forbidden or limited, write that down. And then write down the food you can eat in generous amounts.

If you can’t imagine going without any beer or wine, then decide which two days you will permit yourself to have a maximum of two small glasses. Forget any drinks with added sugar. You’ll need to commit to a fitness regime, so next write in your diary which days you plan to exercise and how.

Weigh yourself at the beginning of your regime first thing in the morning. Go through this every seven days, making modifications if your results aren’t good enough. Make a note of your weight in your diary once a week.

With a plan like this, you’re in complete control. Little illustrations of what’s gone well and what hasn’t will encourage and remind you once you’re several weeks in. Also enter the exercise you’re doing, to make sure this isn’t getting left out. It’s amazing how much easier it is to stick with something if it’s all written down.

However, this won’t give quick fix results. It will take a little time, but within a month you’ll start to feel more energised and maybe less out of breath. Just be patient and have faith! Motivate yourself by concentrating on the lifestyle you’ll enjoy as a fitter person, not the effort it’s taking to get there.

Should things start to go backwards, make haste to get back into the diary regime. Perhaps the plan needs a little adjustment. There are some relatively easy ways to introduce more exercise. Why not take a twenty minute walk every lunch time, and increase the pace each day?

Be proud of your achievements. Rewarding your efforts will keep you much more motivated. You may not want to splash out on clothes until all the weight has come off. But an evening at a show would be spot-on to toast a ten pound loss!

When looking into health issues relating to weight, medics take note of our Body Mass Index. Our reading should come in somewhere in the region of top teens to mid-twenties. Anything above that figure indicates that we’re overweight. What’s more if we take that figure over thirty we’re defined as obese - over forty and the definition is morbidly obese.

To work out your own index - Use a metric rule to measure your height. Then record your weight in kilograms. Start with a multiplication sum - your height times itself. Then take that answer and divide it by how much you weigh.

So your figures might look something like this: You’re 1.45m tall (1.45 x 1.45 = 2.10). Your weight is 68 kilograms (68 / 2.10 = 32.38). Clearly that result shows some different eating and exercise habits are needed, as a figure over 30 is categorised as obese.

The continuation of a diet that regularly includes highly saturated fat will keep on adding the pounds. It’s important that we reduce our portions and convert to healthier options.

You should avoid crash diets which usually end up with you either feeling ill or giving up in desperation. So stay away from programs that restrict males to 1,400 daily calories and females to 1,000. Radical weight reduction can result, but it’s usually very short-lived!

It takes re-education and time to achieve lasting results. Cut back your calorie consumption to 75 percent of what you eat now, and you should see a few pounds come off every month. So not the un-realistic promises fed to you from the instant remedy brigade, but a real solution to help you stay out of the danger zones.

Foods which contain the most calories tend to have a high fat content. Lower your intake of saturated fat then, and you achieve a noticeable reduction in calories. Substitute fat with whole grains, vegetables and fruit. It’s amazing how quickly you’ll start to notice improvements in your health.

Avoid skipping meals - this really doesn’t help with calorie reduction. (Missed meals usually lead to high-calorie grazing). A number of lighter meals throughout the day is better in reality. It’s more difficult to get the weight off when you feel half-starved. The body metabolises more when it receives frequent healthy portions of food. This leads to an efficient system of weight loss.

A stressful lifestyle with not enough sleep is now thought to add another problem - it could be the reason for our weight problems. We find it hard to say no, and so end up rushing around doing far too many tasks - often skimping things instead of taking the time to do them well. There always seem to be so many things to get through - small wonder we become tense and fraught! At this time, our natural inclination is to eat.

But now it seems there’s a scientific reason why we reach for the most fattening foods at times high stress and exhaustion. Weight gain can occur through stress. Exactly how that happens can be explained as follows - At times of extreme on-going pressure, the human body secretes the stress hormone cortisol.

As a result, this stimulates the release of insulin in an effort to make our blood-sugar level stable. This insulin release makes us feel hungry- particularly for carbohydrate and fat-rich foods. So we eat carbs and fats, and pretty quickly feel more energised.

A moment or so later the stress is appeased and we feel happy again. But very soon afterwards, our energy boost plummets! To explain - the glucose now in our bloodstream is captured by the insulin and transferred to the fat deposits around our body.

Thus if weight loss is your objective, first try to create a more harmonious lifestyle! Weight loss might also be related to getting enough sleep. We currently spend on average less than seven hours a night asleep. It used to be a good hour more than that.

Alongside this, is the fact that weight problems have increased. One theory is this is due to hormones. If we’re run-down through lack of sleep, hormonal changes create hunger. Because we’re awake, our bodies are tricked into thinking it must be day-time, and so believe more food is needed.

Apparently tiredness leaves the body wanting more food - again particularly the sort saturated in fats and carbohydrates. Having eight hours of quality sleep may be just what’s needed to retrain our hunger hormones.

So perhaps one key to weight loss (along with a great eating program of course), is to look at the ways in which we can simplify our lives and enjoy more relaxation. It’s not the end of the world if something has to be left until tomorrow! And so when night-time falls, you’re ready to drift off to sleep at a reasonable time, without fighting the desire for just one more snack!

There are some people who seem to breeze through life, rejoicing from one triumph to the next. And yet there are others who fail at just about anything they have a go at - but can always tell you why it wasn’t their fault. Society is made up of victors and victims, and the difference can very often be boiled down to one key factor - attitude.

When you want to reduce your size, it’s vital to learn the habits of a victor to achieve your goal. The victims pursue their actions timidly - wanting great things, but never really believing they’re worthy of them. A ‘victor’ will be one hundred percent committed to the goal mentally. They’ll get emotionally involved with the outcome.

Take two tennis players about to play for a championship. One man claims he’s done his practice so he can do no more. The other man claims he’s done his preparation so he knows exactly how to win. Which player do you think will be triumphant?

If we split up the word OAR we have the definition of a victor - someone who takes Ownership of his/her task, is Accountable for their actions and assumes Responsibility for getting it done. The victim can be defined by the term BED - one who stays in bed and gives up. BED = Blame, Excuses and Denial.

Not relying on others, but taking ownership of the job is a strong characteristic of a victor. He or she makes sure they are accountable for their activities. He regards the consequences of his actions as his responsibility.

The victim can always come up with a reason for not accomplishing something, and it’s hardly ever to do with him. Everything is always somebody else’s mistake - he doesn’t feel in control so places the fault at somebody else’s door. He makes excuses for under-performing, not realising the only person he’s convincing is himself. With this continual pattern of blame and excuses, the victim lives a life of complete denial, certain that he’s completely unable to do anything about where he is in life.

A mental overhaul is no bad thing for anyone looking to address weight management issues. To really embrace the health-enhancing program, any traces of the victim syndrome have to be wiped out.

Both the victor and the victim thought processes are down to habit. Both can be changed over time. Pay attention to what you’re saying to yourself - if you sound like a victim, then stop dead! Instead, mentally verbalise why you can be successful. Nobody else is superior to you - some have just conquered their victimisation thinking and achieved their success.

We’re not victors from the day we’re born - we become a victor by working on our attitude. To achieve the weight and health we want, we must adopt the right frame of mind. Then we become capable of anything!

You’ll see a mass of autobiographies of the rich & famous if you look at any best seller list today. There’s a common thread in every story, even though their lives might be very different - they dealt with the negatives by zoning-in on the positives. Only when we encourage a ‘can do’ mental attitude will we rise above the crowd.

And so for someone attempting to reduce their weight, a positive mind-set is fundamental. You can only do it if you think you can! An up-beat, affirmative viewpoint harnesses the right results. On the other hand, a negative outlook blocks us and numbs our ‘can-do’ receptors.

This is because we have a mechanism, called the Reticular Activation System. It tells the brain what to think about. We become familiar with many things over time that don’t continue to stay in the forefront of our minds - as we store all our previous experiences in the sub conscious bit, or the back so to speak.

Then, when we have a need to refer to something, our automatic RAS (reticular activation system) goes through our sub conscious to check if we’re holding anything relevant. So when we’re strolling down a road, things that have meaning to us come to our attention, but everything else doesn’t.

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.

We have an element of control over this. Successful people have generally worked on their attitude and restricted the amount of negative being stored. And so the reticular activation system emerges as a brilliant mechanism for fulfilling our dreams. The sub conscious has no way of knowing whether information sent to it is imaginary or not.

Accordingly, we must consciously focus on a positive representation of our ideal target. This will then pass on to our subconscious via the RAS - and help us to achieve our goal. It works because at the right time, the relevant information for say weight reduction has been positively affirmed.

A positive mental attitude has long been understood. Abandon negative thinking and keep the focus on hitting the goal. On the other hand, if we set our mind on doubt and failure, we have very little chance of reaching our goals.

We usually have a picture in our minds when we think about the changes we want to make in our life. We might envision a bigger house, more holidays, a faster car and maybe a job with more status. We may imagine ourselves with a different look. It’s very likely our clothes and weight would change.

Thinking of what we’d like to have can be the beginning of our goal-setting journey. Unless we have a vision of how things will look when we’ve reached the lofty heights of our personal success, we’ve little chance of ever getting there.

Positive visualisation alone won’t bring results though. We must accept that changes will be needed. “The definition of insanity is to do the same thing over and over and expect different results.” In the words of Einstein. Put simply, we won’t move on if we stick to what we’ve always done.

We need to not only massively change the way we do things, but also massively change the way we think. Only then will we make big steps forward in what we have. Knowing that there’s going to be a deal of exertion to do to get the things we want to have isn’t a great revelation. We’re familiar with the elementary truth that to get, we first have to give. Interestingly though, the work itself isn’t the only criteria for achievement.

To realise the things we want in our lives, we have to behave in a manner that suggests our goals are a done deal! For example a person who hopes to be 25 lbs lighter nine months from now must meticulously follow a diet and exercise regime.

The exercise must take priority over fun with friends. Success dictates that reward will follow effort. Slimming with a positive attitude brings results in faster and makes the whole discipline much easier.

Winning isn’t a matter of chance. Having an achiever’s state of mind is a powerful force if we start doubting ourselves, or get criticised by others.

If we look at how others have reached their goals (in autobiographies and such-like) we can build some resilience. Almost all the stories tell the same tale. The winner visualised being a winner from the beginning and internalised the process. 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.

My wife and I had got to the stage where we knew something HAD to be done about our weight. So we confided in each other about exactly what we wanted and why. We were surprised to realise that our goals were fairly simple. Having more oomph to play with the kids was Katie’s number one goal. Equally, she aspired to feeling good about being un-dressed when we’re intimate together.

Most of all I hoped to dress well again. I had become completely fed up with ‘fat boy’ clothes! And for health reasons I wanted to be able to run up the stairs at home and not feel sick!

Whilst going through this introspection, we discovered that it wasn’t just about how we look, but also about how much we valued ourselves. We have much less respect for ourselves when we increase in weight. Lots of us see a happier life ahead if we can just lose weight. We wholeheartedly acknowledge these feelings, and want to share some findings with you.

Our brain has a conscious and sub-conscious element to it. The latter doesn’t know what’s real and what’s not. And therefore our subconscious transfers its most vividly perceived information into our conscious - imaginary or otherwise! Go over the same thing time after time and it will become the dominant concept. It then follows that it will manifest itself in real life.

Consider your own prevailing thoughts - are you ruining your hopes of being slimmer by holding on to an ‘overweight’ self-image? We need to change the messages we send to our sub-conscious into positive ones.

We should also make the rewards of being a lighter person our focal point - and not the effort it takes to get there. Firstly, we compiled a list of activities and such like that being too heavy made very difficult: Things like dancing, flirting, swimming, having fun, soccer, running with the kids, volley ball, cycling, sun-bathing and feeling relaxed sitting in a hot tub.

We imagined going on vacation, wearing shorts and tee-shirts and looking great. We got the respect and esteem of people as we confidently mingled with others. We built the life in our minds, then in our reality.

And so we went through the motions and the pounds came off. Though we’re not what you’d call thin, we’re a heck of a lot slimmer than we were. We’re feeling great and can honestly say the fun is back!

Find A Weight Management Routine To Suit You. We all know how easy it is to fail when trying to lose weight. And so we should opt for a regime that can easily be incorporated into our everyday lives. We’re real people living in the real world. Many weight loss adverts don’t reflect that.

We still need to derive pleasure from the food we consume - or the program will be short-lived. Cabbage soup diets and the like just don’t have what it takes.

So we’ve done our research and discovered plans that tick all the right boxes.

We narrowed it down to 3 informative dietary programs. They all produce good short-term results, and are very sustainable. Every one of them is technically accurate and based on contemporary science. They help us to get to grips with where we’ve gone astray in the past. Sometimes they’ll have us eating more food than we currently eat, but in a different way.

We’re familiar with programs that overwhelm and distract us. These three do the opposite. They not only promise weight reduction, they also promise a surge in vitality.

Picture how your life’s going to be when the pounds have been shed and too much weight isn’t holding you back. You’ll never again have to sit out activities that are currently just too much for you to handle. Your energy will inspire others to do what you’ve done. Are you ready to move up a gear in life?

See For Yourself Why We’re So Excited… A terrific amount of work has gone into the formation of these programs. Why not see exactly how their creators put them together. We’re not the experts, they are. Look through this exploratory page now to see how one of these plans can change your life.

(A note from Scott) - I’m enthusiastic about these plans because they’ve helped me lose and keep off a massive forty seven pounds! I really feel I’ve been given a second chance, and can’t imagine being so heavy again. It’s my dearest wish that you’ll find at least one of the programs does the same for you. Yours Truly, Scott - A changed Man!