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T here's nothing worse than constantly having to struggle with your weight all the time. The extra weight damages your self esteem and by doing that it prevents you from achieving your true potential.

For years, I felt the pain that comes with being overweight. It hurt me to see how hard it is to lose the weight no matter what I tried. I spent hundreds of dollars on pills, supplements and exercise gadgets only to come away with little to no results.

I was on a new diet every other month. I was sure that this was the

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First off, let me start by saying this list is by no means exhaustive. However, if you can manage these 4 important components of a weight loss program, you will be on your way to a slimmer body.

Build the Foundation

Many people begin a weight loss program with their basal metabolic rate (BMR), which is the amount of energy (calories) your body uses in a resting state, in the gutter. The key then is to increase your BMR so that you are burning more calories throughout the day, every day. Increase the amount of calories you burn, increase the amount of fat you lose. Makes sense, yes? The best way to increase your BMR is through adding muscle tissue. Females often shudder at the idea of adding muscle due to their fear of becoming “bulky.” Relax babe! It’s a little harder to add that kind of muscle mass than you think. Besides, a little muscle mass goes a long way toward achieving a leaner body. And this is what you want, right?

Specificity of Program

Not just any exercise program will do for weight loss. Simply burning calories is not good enough. The program must be designed to elicit specific hormonal responses that are conducive to weight loss. I’ll give you a hint…hours and hours of cardio is NOT the answer!

Consistency This one pretty much speaks for itself. Have you ever achieved anything great with an inconsistent effort? Unless you consider failure a great achievement, you probably haven’t. You must exercise consistently to get the results you want! It amazes me how many people put so little effort into their exercise program and complain about not seeing results. Even the most well designed programs are useless if they are not adhered to on a consistent basis.

Diet Again, this one goes without saying. You can’t expect to achieve a leaner body by continuing your unhealthy eating habits. This isn’t to say that you should drop everything in your diet immediately and exchange it for “healthy” food. You would end up miserable and revert back to your old habits within a month. Instead, practice moderation and don’t overindulge. Also, phase certain unhealthy foods out of your diet while introducing healthier foods. The transition will be easier to make and a lot easier to maintain.

Chad Anderson, CSCS operates an online fitness programming and in-home personal training service. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at www.afitsolutions.com.

chad@afitsolutions.com Remember there’s more to you than meets the eye. You’ve got personality, brains, feelings… in short, all those things that make you, YOU. So why diet? After all, you’re more than just a body, and things that really matter can’t be measured on a scale.

That said, there are some very good sound reasons for dieting. After all, dieting is not just for weight loss or weight gain. No, the true meaning of ‘diet’ is in choosing foods and setting eating habits that will keep you healthy, strong, and feeling your best. It takes planning and dedication. It means setting goals and following through. But it doesn’t have to be a chore. No, with the right tools it can even be fun … especially when you start to see the results that you’re looking for!

Before, choosing a diet, there are five extremely simple Steps, which if you really apply you will probably end up losing weight without even trying! Doesn’t that sound interesting. Really No kidding … try the following:

Step 1) Always sit down when you eat, preferable at a table. Don’t eat while standing, walking, driving or talking on the phone.

Step 2) Don’t read or watch television while you eat.

Step 3) Eat only when your stomach is empty. At least 3 to 4 hours from your last meal.

Step 4) Don’t take a bite until you’ve already swallowed the previous bite. Obvious? Try observing people and you’ll see them stuffing their mouths, which are still full. They probably talk at the same time! So, bite, chew, swallow, bite, chew, swallow.

Step 5) Don’t eat when you’re not hungry. No, I’m being serious and I know that this sounds stupid. For example when at home wait 5 minutes before taking second helpings. If you wait, you’ll probably find that you’re no longer hungry, whereas if you don’t wait you could probably eat thirds! Remember … Wait five minutes before taking more.

A good diet doesn’t end when you finally reach your target goal. Maintaining good nutrition, regular exercise and a healthy lifestyle is a continuing process. Only this will give you the energy to face the challenges of your busy day, boost your self-image, and make you look and feel better.

And there’s no feeling like the satisfaction when you achieve your goals by sticking to a sensible, healthy, diet plan.

Besides, where would we be without food? Changing your diet to prevent or reverse heart disease, reduce your blood pressure, or to get the better of your diabetes and, naturally to reach your desired weight, is not just a matter of cutting out butter and eggs and counting the amount of fat grams you eat each day. For instance, most Americans get close to 40% of their calories from fat! This is twice the recommended amount if you already suffer from heart disease.

There are many misconceptions and confusion concerning fat these days, some seem to make sense, others are just plain dumb! Remember, concerning fat, several things are now known for sure. It is known that most of us eat too much fat and that obesity is a major health concern, increasing the risk for heart disease, diabetes, hypertension, back pain and cancer. It is also known that saturated fat, more than anything else, is responsible for increasing our cholesterol levels.

I know it’s weird, but it’s been found, ironically, that when people focus exclusively on eliminating cholesterol from their daily diet they may unknowingly move on to a diet high in saturated fats! Some people decide to become vegetarian, leaving out meat and eggs, but the salad dressings, nuts and peanut butter, for instance, do more damage than a lean steak! Message: be careful what you eat, you may be surprised.

For more heart health related information visit www.AllAbout-Heart-Disease.com - a site that offers user-friendly articles, tips and advice for avoiding heart disease, getting the edge on risk factors and living your life to the full!

Weight Loss: 6 Simple Steps To LifeLong Weight Loss

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If You are sick of losing the same weight over and over, and feeling like a failure because your last "diet" didn't work, try these tips to not

Careers / Employment: 7 Bad Eating Habits You Should Change Immediately

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People are obsessed with dieting and weight loss! Don't believe me? Just tune-in to any source of advertising...you're instantly bombarded

Weight Loss: 8 Proven Weight Loss Tips

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There are a lot of “crash” diets out there that promise that you’ll drop a considerable amount of weight in days or a week. I have

Food / Cooking / Recipes: A Before and After Look at Tummy Tucks

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If you have a protruding abdomen, loose skin as a result of weight loss or childbirth, if despite your best efforts at diet and exercise, you just can

Food / Cooking / Recipes: A Look at Bariatric Surgery Patients

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Individuals who are interested in bariatric surgery need to be aware of the ramifications. Although significant weight loss can be achieved with the p

Weight Loss: A New Era in Fitness & Weight Loss

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Copyright 2005 William Mackie Fitness has evolved tremendously since the early days of round cement dumbbells and jump ropes. Now all th

Weight Loss: A New Option for Weight Loss Surgery

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These days, Jennifer Secrist has little interest in idle activities. The 23-year-old loves to rock climb, hike, ride her mountain bike, and do a

Weight Loss: A Weight Loss Secret

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Some people have discovered a simple weight loss secret that can help keep you losing pounds even if you have a sweet tooth. Most diet plans allow sug

Food / Cooking / Recipes: Addressing Some Of The Risks Associated With A High Protein

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Certain weight loss diets, such as Atkins, emphasize increased protein consumption while reducing carbohydrates. One recent commercial in Americ

Weight Loss: Aerobic Workouts For Weight Loss

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Aerobic workouts are an effective way to control your weight, exercise your heart, strengthen your muscles and just make you feel healthier. It can al

Weight Loss: Are Your Kids Sabotaging Your Weight Loss?

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If you are a mom at home on a diet, you will probably related to a frequent situation I encounter as a weight loss consultant. Many of my clients wi

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Please feel free to publish this article in your Newsletter or on your Website (with Resource Box included). Arizona Doctor Discovers Tri

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Attack Fat From All Angles Winning the war on weight loss The battle against obesity has to be fought on many

Weight Loss: Be a Loser: 50 Reasons to Get Weight Loss Surgery

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Weight loss surgery is fast becoming a very popular way for obese and morbidly obese people to get and keep the weight off. America is the fattest it'

Dieting: Best Diet Type -- Losing Weight for Your Wedding Day

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Diet types for a wedding: safe and effective weight loss in preparation for your wedding. The best plan to follow is designed to produce 1-

Fitness: Big Savings for all your Health,Fitness and Nutritional need

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You will never need to look for sports nutrition, muscle blasting, or weight loss products again.We carry a complete line of products AND all the Help

Health / Medical / Fitness: Blow Those Fat Cells to Smitherines in Just 9 Short Days

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Close Kept Secrets to Weight Loss Give Me 9 Days and Blow Those Fat Cells to Smitherines! Sizzling!! I bought a jumpsuit when I was 21 y

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One particularly enticing aspect of low-carbohydrate dieting is that you can lose weight. The down side of it is, unless you are careful, you can end

Weight Loss: Body Wraps & Weight Loss

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Body Wraps & Weight Loss Copyright 2005 P. Mehta http://www.fatfreekitchen.com [You have permission to publish this article in your web sit

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My name is Greg Ryan. I am a fitness expert, professional bodybuilder personal, trainer to movie stars, former employee of Kathy Smith and over 50, 00

Health / Medical / Fitness: Buy Phentermine Online

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Weight loss is one of the common peblems mostly among women. Recently online pharmacies are doing a good job by selling all kinds of drugs via the int

Weight Loss: Calcium for Weight Loss

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You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy o

Weight Loss: Can Quick Weight Loss Really Work?

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Quick weight loss is promised by diets all the time. "Lose 10 pounds over night," the ads will scream. Most people know in the back of their mind th

Family: A Mediterranean Diet - How to Lose Weight Safely

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Copyright 2005 Roy Barker If you are looking for a way to lose fifteen pounds in two weeks, a high protein diet, a low carb diet, a fruit diet

Weight Loss: A New Era in Fitness & Weight Loss

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Copyright 2005 William Mackie Fitness has evolved tremendously since the early days of round cement dumbbells and jump ropes. Now all th

Weight Loss: A New Option for Weight Loss Surgery

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These days, Jennifer Secrist has little interest in idle activities. The 23-year-old loves to rock climb, hike, ride her mountain bike, and do a

Sports / Outdoor: A RESULT PRODUCING GUIDE TO NUTRITION

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If you want to build muscle, lose body fat or improve your performance in a sport, you can lift all the weights and do all the cardio you want, but w

Home / Garden: A Review of Popular Vacuum Cleaner Products

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There are dozens of vacuum cleaner manufacturers producing hundreds of different types and styles of machines around the world. Cheap, lightweight mac

Weight Loss: A Weight Loss Secret

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Some people have discovered a simple weight loss secret that can help keep you losing pounds even if you have a sweet tooth. Most diet plans allow sug

Diabetes: A Youthful Approach to the Fight Against Diabetes

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(NC)-The desire to be thinner can lead to extreme weight control behaviour in girls and young women. Girls with type I diabetes mellit

Sports / Outdoor: Active Vacations

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Every January people all over the world make a resolution to lose weight. By February most have forgotten the resolutions they made on New Years D

Food / Cooking / Recipes: Addressing Some Of The Risks Associated With A High Protein

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Certain weight loss diets, such as Atkins, emphasize increased protein consumption while reducing carbohydrates. One recent commercial in Americ

Weight Loss: Aerobic Workouts For Weight Loss

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Aerobic workouts are an effective way to control your weight, exercise your heart, strengthen your muscles and just make you feel healthier. It can al

Breed Profiles: Alaskan Malamute Complete Profile

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Key Facts:Size: GiantHeight: 58 – 71 cm (23 – 28 inches)Weight: 38 – 56 kg (85 – 125 lb)Life Span: 13 yearsGrooming: Medium

Family: Am I Gaining The Freshman Fifteen?

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If you have ever found yourself pondering this question, you are not alone. Millions of freshmen across the nation struggle with weight gain each year

Breed Profiles: American Bulldog Complete Profile

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Key Facts:Size: LargeHeight: 48 - 71 cm (19 - 28 inches)Weight: 30 - 58 kg (65 - 130 lb)Life Span: 12 yearsGrooming: Minimal

Breed Profiles: American Cocker Spaniel Complete Profile

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Key Facts:Size: SmallHeight: 35 – 38 cm (14 – 15 inches)Weight: 10 – 13 kg (22 – 28 lb)Life Span: 13 yearsGrooming: Extensive<

Breed Profiles: American Foxhound Complete Profile

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Key Facts:Size: LargeHeight: 53 - 64 cm (21 - 25 inches)Weight: 30 - 34 kg (65 - 75 lb)Life Span: 12 yearsGrooming: Minimal

Breed Profiles: American Pit Bull Terrier Complete Profile

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Key Facts:Size: MediumHeight: 46 - 56 cm (18 - 22 inches)Weight: 14 - 36 kg (30 - 80 lb)Life Span: 12 yearsGrooming: EasyE

Breed Profiles: American Staffordshire Terrier Complete Profile

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Key Facts:Size: MediumHeight: 43 - 48 cm (17 - 19 inches)Weight: 18 - 23 kg (40 - 50 lb)Life Span: 12 yearsGrooming: EasyE

Computing / Information Technology: AOL Browser BETA - A Major Contender?

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To me, AOL Browser .68 Beta is what a browser should be. Relatively lightweight, easy to install, and most of all, it works how I want it to. I've be

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Losing weight has become a national obsession. Thin is in and it's not just with the human form. Some of the most desirable technology products of tod

Health / Medical / Fitness: Are You Overweight Because You're Not Sleeping Enough?

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If you're like me, you probably wish that there was a way for you to lose weight without having to put in much effort, right? Everyone knows th

Health / Medical / Fitness: Are You Ready To Lose Weight?

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Are You READY To Lose Weight? I know, I know. What a crazy question! Considering that we’ve all tried so many diets until we can give c

Health / Medical / Fitness: Are You Really Overweight?

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If you are overweight, you know it by how you feel, how your clothes fit or how you look. But, by how much are you really overweight? And how much wei

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How strong are you? I'm not asking if you can carry 150 lbs. of weight. What I'm after is your strength of character. How resilient are

Sports / Outdoor: Are You Too Old to Pump Iron?

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Are You Too Old to Pump Iron? By: Jean Bowler http://www.ageless-beauty.com Are you too old for weight lifting? Will weight lifting help<

Food / Cooking / Recipes: 6 Ways to Eat More Healthfully

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With so much 'diet advice' around today it is little wonder if you feel somewhat confused. Whether you are wanting to lose weight, maintai

Food / Cooking / Recipes: 7 Tricks How To Stick To Your Decision To Lose Weight

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Copyright 2005 Arina Nikitina So, you’ve decided to lose weight. You're changing your eating habits, you began to exercise... But do you

Sports / Outdoor: A Diet Buddy Can Help You Lose Weight

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Are you looking for a diet plan that helps you lose weight, then you should look for the help of a diet buddy. A diet buddy is a friend or co worker w

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How do you plan to lose weight? Losing weight, gaining weight or maintaining a healthy weight can be a difficult task. However, if you learn t

Family: A Mediterranean Diet - How to Lose Weight Safely

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Copyright 2005 Roy Barker If you are looking for a way to lose fifteen pounds in two weeks, a high protein diet, a low carb diet, a fruit diet

Sports / Outdoor: Active Vacations

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Every January people all over the world make a resolution to lose weight. By February most have forgotten the resolutions they made on New Years D

Health / Medical / Fitness: Are You Overweight Because You're Not Sleeping Enough?

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If you're like me, you probably wish that there was a way for you to lose weight without having to put in much effort, right? Everyone knows th

Health / Medical / Fitness: Are You Ready To Lose Weight?

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Are You READY To Lose Weight? I know, I know. What a crazy question! Considering that we’ve all tried so many diets until we can give c

Health / Medical / Fitness: Are You Trying To Lose Weight? Don't!

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Are you trying to lose weight? If you are, STOP! Funny thing to say coming from someone that wants to help you lose all the weight you w

Health / Medical / Fitness: Be Aware Of Your Reasons

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You have decided that you want to lose weight and improve your health. What is the first step? Start by asking yourself what your reason(s

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Many of the issues and challenges faced by managers and professionals are more similar than not to those of someone trying to lose weight in an eff

Weight Loss: Body Wrapping and Weight Loss - Slim Down or Slim Scam?

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One particularly enticing aspect of low-carbohydrate dieting is that you can lose weight. The down side of it is, unless you are careful, you can end

Health / Medical / Fitness: Boost your health by choosing the perfect treadmill

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Treadmills are very popular methods of exercise. These exercise machines have been helping people lose weight and get in shape for many years now. Buy

Health / Medical / Fitness: Burn Fat Not Sugar!

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You are going to be pleasantly surprised! Most people think that in order to lose weight you have to do strenuous exercise, continuously, and lots

Health / Medical / Fitness: Burning Fat vs. Burning Calories

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To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is th

Health / Medical / Fitness: Calculate Your BMI - Do You Need to Lose Weight?

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There are a few different ways to determine if you are overweight. Underwater weighing, computerized topography and measurement of skin folds with cal

Health / Medical / Fitness: Can Eating Certain Foods Help You to Lose Weight?

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Experts have discovered that certain foods can actually help you to lose weight without the stress of dieting or exercise. The down side i

Sports / Outdoor: Can I Lose Weight with an Elliptical Trainer?

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Many people begin a fitness program to lose weight. Sure, they may add that they want to be healthier by lowering their blood pressure or dropping th

Health / Medical / Fitness: Can Water Really Help You Lose Weight?

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Yes, it can! I believe that water not only helps with weight loss, but is also one of the most important things to keep in mind when trying to lose

Health / Medical / Fitness: Can’t Lose Weight? Syndrome X May Be the Culprit

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“I’ve put on 40 pounds in one year!” “It doesn’t matter how much I workout, I can’t lose weight.” “My doctor must think I’m eating pizzas in the close

Health / Medical / Fitness: Can't Lose Weight? It could be due to Syndrome X

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"I've put on 40 pounds in one year!" "It doesn't matter how much I work out, I can't lose weight." "My doctor must think I'm eating pizzas in the clos

Health / Medical / Fitness: Carbohydrates in Food: Good Carbs and Bad Carbs

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Whether you're trying to lose weight or just want to eat healthier, you may be confused by the news you're hearing about carbohydrates. With so m

Weight Loss: Change Your Life With a Commitment to Weight Loss

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Anyone who has ever had to lose weight can attest to the enormous commitment the endeavor demands. Dropping pounds requires you to substantially alte

Dieting: Congenital Heart Disease - A Conundrum

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To reduce your chances of heart disease, you can eat a low fat diet high in Omega 3, take regular exercise, lose weight and do all those other things

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Many individuals try to achieve weight loss with an overly simplified approach…”burn more calories than I take in and I will lose weight.” Even though