The Simplest Weight Loss Tips No One Follows

This article was originally written by Will Brink

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I have a Cheez-It problem. You’re not listening, I really have a Cheez-It problem! I have never met a Cheez-It I didn’t like.* Some people can’t resist chocolate or ice cream, some people it’s pizza or some other food or sweet. While I enjoy all of those foods on occasion, Cheez-It’s are the food equivalent of crack cocaine for me.
It takes all my willpower to pass up the isle where the Cheez- It’s reside on the shelves at my local grocery store. My ever- loving girl friend Kimberly rolls her eyes at me in shear disgust when she sees how weak I am to the power of these little crackers, which draw me in like a cheese flavored black hole. ‘But you have given advice on nutrition to millions of people Will, how could you of all people be so weak willed about some little cheese flavored cracker?!? she says. I hang my head in shame and avoid eye contact with her for the rest of the day’.
The point of this introduction is to point out we all have our weaknesses and we are all human’even me. I find Cheez-It’s to be cheese flavored morphine!
This small problem got me to thinking. If there is one thing I have learned after all these years of doing nutritional research, writing countless articles on the topic of nutrition, and working directly with people on their diets, it’s this: it’s rarely one single thing a person does that is sabotaging their efforts to lose fat and or gain muscle, but a bunch of little things that have an accumulated effect.
There are some amazingly simple behaviors and strategies we can all add to our nutritional goals and workout plans that will have a positive effect. Using my own addiction to Cheez-It’s as the primary example, I am going to cover a few of these surprisingly simple yet effective strategies. A few issues to keep in mind:
(1) Taken alone, these simple tactics will have very little effect. Used alone without any other dietary changes and an exercise plan, these strategies wont amount to much. However, as I mentioned, it’s often many minor mistakes adding up to a lack of results for people, and taken in that context, these are some simple mistakes that can be avoided, hopefully resulting in an accumulated effect in a positive direction.
(2) I didn’t invent any of these tips. They are some of the oldest and simplest tips you will ever read. I don’t even know who first came up with them, and I bet most people have seen these strategies in other places, such as various diet books, articles, or web sites. I do however think that they may be so old and so simple that most people with the best of intentions about their nutrition and exercise plan, don’t follow these simple concepts.
These tips are more about behavior changes and psychology then nutritional science, study results, or research. I have written many articles based on the later topics, but this is not one of those. If you are looking for more in-depth science oriented information about nutrition, supplements, and fat loss or gaining muscle, I suggest reading my ebooks on the topic and the many free article on my web site.
Tip #1: Never Ever Go Food Shopping Hungry
This is one of the most effective strategies I know of to avoid unwanted junk and various snacks from finding their way into your shopping cart, which ends up in your home, which ends up on your butt!
Make sure to eat something before you go food shopping and you will be able to resist the junk that often finds its way into your cart. If I go food shopping without a good meal in my stomach, I often come home with a family sized box of Cheez-It’s and feel like sh*& for days after eating the entire box!
Human hunger and appetite are regulated by a phenomenally complicated set of overlapping feedback networks, involving a long list of hormones, psychological factors, and others way beyond the scope of this article. Suffice to say, we often make snap decisions and impulse purchases with certain foods due to one or more of these feedback loops being activated due to an empty stomach while we shop.
Translated, your ‘willpower’ to resist junk foods will be much greater if you eat something healthy at least 20-30 minutes before you go food shopping. You can either plan your meal schedule so that one meal is eaten before you go shopping, or have a snack (at least 20-30 minutes before shopping) which will have the desired effects.
A yogurt with some flax oil mixed in is a good choice, as is a half cup of cottage cheese and a handful of walnuts or some other nut. A protein shake or MRP will suffice, but solid food tends to be more satiating.
Tip # 2: Never Keep Snack Foods In The House
This tip is a logical extension of tip number one. If it does not make it into your cart at the food store, it’s not in your house. However, many people use excuses like ‘I have snack foods for the kids’ or ‘my spouse keeps a box of Oreo cookies in the kitchen cupboard’ as reasons they can’t avoid the snacks that sneak into their diets and sabotage their efforts.
Many of the foods we eat that we know we should not be eating are based on an impulse. Impulse control goes a long way here but no one will deny it’s far harder to resist that impulse if your favorite junk food is under your nose. That’s human nature. When I have an impulse for some Cheez-it’s, I wont resist it well if it’s only a few steps to the kitchen vs. having to get in the car to go get a box.
The former I can’t resist, the latter I can. Remember an impulse is defined as ‘a sudden desire, urge, inclination.’ That means it’s short lived and will go away given sufficient time, so it’s a matter of not having foods in your house that allow you to act on the impulse while it lasts.
As for the excuse of the spouse, kids, etc. That is more an issue between your kids and or your spouse. Should the kids be eating that stuff anyway’ No! I had a client tell me one day ‘I keep eating hot dogs ’cause I keep them in the house fort the kids.’ I said ‘so you’re Ok with feeding your kids foods you know to be unhealthy for you and them?’ She stopped feeding her family hot dogs shortly after’.
…Bottom line here is, those foods should be occasional treats for both kids and adults, not staple foods that can be found in your kitchen. It’s more an issue of teaching the kids good dietary habits young so they don’t end up overweight unhealthy adults.
As for the spouse, I like to have some chips in the house, which I can resist without a problem. That is, unlike the Cheez-it’s, I can walk past the chips without having to eat them all. I can regulate myself with them. However, Kimberly can’t. Chips are to her what Cheez-it’s are to me, so I make it a rule not to keep chips in the house.
Point being, your spouse needs to support your efforts by making some small sacrifices. If you were an alcoholic trying to avoid alcohol, you would (or at least should!) expect your significant other to not keep booze in the house. If they wont support your efforts here, then relationship counseling is in order or a long talk, and I can’t help you there; sorry!
Tip # 3: Eat Off Of Smaller Plates
The first two tips are common sense, this one is less so. However, I find it helps, albeit not to a great extent. Again, how much we eat is based on many variables. One of them is the visual cues we get looking at the food we are about to eat. We are extremely visually oriented creatures and part of deciding how large an object is must be compared to other objects, in this case, the food we put on the plate in comparison to the size of the plate we put the food on. Some of you may remember this little visual test from grade school.
Looking at these two horizontal lines below, which one is longer?
thephantomwriters/client-img/Brink-OpticalTest.png
Answer: both lines are identical in length. As you can see, the bottom “plate” looks longer then top “plate”, yet they are the same length. It’s a visual illusion that shows how our brains are set up to interpret certain visual cues. It is my experience that people will put less food on their plate if they eat from smaller plates as a smaller plate full of food looks like much more to eat then a large plate with the same amount of food on it.
I know for myself I tend to put 2 slices of pizza on a small plate and three on a large plate! Now this is only one minor cue we have to self regulating how much food we eat, and other feedback loops (i.e., hormonal, psychological, etc.) can kick in and easily offset this strategy.
For example, you could simply come back for a second helping using the smaller plates. However, it’s my hunch (and it’s only a hunch as research is lacking here) that over the course of say a month, a person may end up taking in fewer total calories using this strategy as has been my (admittedly anecdotal) experience with both myself and the many people I have given advice to over the years.
Again, as already mentioned, taken alone, this strategy will probably have no effects on your efforts to lose fat if there is not a specific diet and exercise plan involved in the overall equation. It is however one simple small change that may improve compliancy to your efforts. It would be interesting to see a study on this, but whatever effects it may have, would be subtle and fairly small I suspect. Even so, over the course of a year say, it may help.
Tip #4: Know Thy Self
Lesson here is, we are all human and we all have our weaknesses. Trick is to know your weakness and develop strategies for coping with them. How well do you know yourself’ That is, do you know what cues/triggers tend to set you off’ Have you examined that issue for yourself’ It’s essential to recognized the cues that sabotage your efforts. We all have them. Find yours and take steps to avoid them where possible.
For example, try making a list outlining the things you know tend to set you off and how you react to the, then add a column for how you could deal with it. For example you might write ‘talking to my crazy mother makes me anxious and I eat things I shouldn’t immediately after the phone conversation’ which would be followed by a suggestion of steps to change it, such as ‘always eat a meal right before talking to mom’ and ‘only take calls from mom when I am ready and able to deal with her’ and ‘go for a walk immediately after talking to mom to distress and give me time to get over impulse to eat junk’ and so on.
Develop coping strategies to your known triggers. I know for example going food shopping on an empty stomach means I will most probably end up with a large box of Cheez-it’s in my house. I have also found if I go shopping irritated over something I will buy more foods I don’t need as food is one of many ways we self medicate looking for some comfort. Hence the term ‘comfort foods’ which is commonly chocolate, ice cream, and so on.
Bottom line:
* Learn what your hot buttons are that lead to a negative behavior
* Learn to identify when it’s happening
* Develop strategies for coping with it.
How do you go about doing that’ As entire books have been written on that topic, my advice will fall short here. That journey is also highly individual. For some it’s working with a therapist or behavioral specialist, for some it’s reading a few good self-help type books, and for some it’s activities such as meditation, joining support groups, and others. It’s also a life long journey.
Conclusion
The purpose of this article is not as much to supply tips for success in your fat loss endeavors but to actually remind people of what is stated in the intro to this article: most people fail in their fat loss/diet goals not due to a single mistake they are making (with exceptions) but many small events that have an accumulated effect that sabotages their efforts. If the tips in this article help, all the better.
Some people are amazed how many extra calories slip into their diet from snack foods that they are not accounting for, or the fact they tend to take the elevator when they could take the stairs, and so on. 99 out of 100 times the person that says ‘I have tried everything and nothing works’ actually translates into ‘I have not stayed on any one plan long enough for it to have an effect and sabotaged it with small unaccounted for negative habits and behaviors.’ Now, if I can just get the funding for that adult Cheez-it rehab center I want to have built’.
* Cheez-It’s are a cheese flavored cracker made by Sunshine foods and can be found on the shelves of any major food store in the US.
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The Evolution of the Birth Control Pill

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This article discusses information about a new birth control pill that seemingly prevents monthly periods from happening to those women who takes the pill. Controversies and questions still linger this subject, and research together with other data should relate what women think about this.

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For most women, the development of a new birth control pill that could also eliminate the discomforts of monthly menstruation would be a milestone in women’s health. But for others, they seem to view their monthly periods as a fundamental symbol for female health and fertility. It might sound puzzling but some women actually prefer to maintain their love-hate relationship with their monthly periods. read more

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The Simplest Asthma Solution

This article was originally written by Drs. Ralph & Lahni DeAmicis

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During the Democratic convention the Reverend Al Sharpton quoted a shocking statistic: One third of the children in Harlem suffer from asthma. This shouldn’t be completely surprising since asthma cases have been consistently increasing over the years, especially in the cities, escalating recently during the rollback of some key environmental laws, but it is a trend we must turn back.
While parents have only limited control over the environment where they raise their children, there is a personal environmental decision they can make that may dramatically reduce the symptoms their children experience. It all comes down to detergent, and not just any detergent. It is the detergent that they use to wash their children’s clothes and sheets. The biggest selling detergents in the United States contain large amounts of irritating phosphates, which are not only a major irritant to the skin and respiratory system, but a source of serious pollution, and a component in global warming.
If you are wondering if your laundry detergent contains phosphates just read the label, it is listed there. In most industrialized countries phosphate detergents are outlawed for good reason, but in the United States the chemical industry has a strong lobby and cheap phosphates help manufacturers keep their costs low, so their use continues. The next time you walk though the laundry detergent section of your supermarket, take a deep breath and notice how much the smell irritates your nose and lungs.
What kinds of detergent contain low, or no phosphates? Baby detergent! No mother would dream of washing their newborn’s clothes and sheets in the family’s powdered detergent! That would give their baby’s delicate skin rashes, not to mention an increase in crying and crankiness. There are many readily available natural detergents that are phosphate-free and it’s worth the time to find them.
We have noticed tremendous improvements for both children and adults when their clothes and sheets are consistently washed in a phosphate-free detergent. By itself this change may not alleviate all of the symptoms of asthma and those related skin rashes, but it clearly removes an insidious irritant from the equation.
It might be helpful to explain why this simple change is so effective. Testing in Europe shows that, while sleeping, people are between two thousand and ten thousand times more sensitive to chemical and electromagnetic pollution than while they are awake. When a child’s pajamas are washed with a chemical irritant and they sleep on bedclothes containing those same toxins, their immune system is challenged nightly, during a time when they are most vulnerable. Their body’s nutritional reserves are consumed in that battle and they are less able to defend themselves from the pollutants they encounter during their day. Asthma and allergies are not produced by a single irritant, but by an accumulation of minor irritants that eventually overwhelm the body’s ability to adapt. It is not a huge leap to imagine that removing a respiratory irritant from the sleeping environment, where a person spends one third of their time, is going to produce an improvement in a child’s ability to breathe.
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The Evolution of Sexual Revolution

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The promise of sexual revolution is maturity, happiness and fulfillment through sexual liberation. Sexual maturity is a stage when a person’s physical, emotional, and sexual health is ready for reproduction. However, the continued rise in sexual assaults has only placed women in more danger of being exploited, abused and mistreated.

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As the world turns, so do our ever-changing cultures and mores. While today’s “Generation Z” is considered to be the most connected breed that ever walked this earth, thanks to the rapid mushrooming of electronic media devices, it does not discount the fact that today’s youth has been exposed to the sexual permissiveness of modern society, in a large measure, due to the influence of mass media and advertising.
Along with the simultaneous use of those electronic devices,this generation has become very liberated when it comes to sexual attitude and orientations. It has become a freedom of expression. But along with this freedom comes its great responsibility and possible unfavorable consequences on sexual health concerns.
The Beginning
In the 1960’s, changes in sexual attitude clamored for equality of the sexes. It may not be a complete separation from the western sexual morality but was considered to be a liberalization from the conservative outlook of the previous decades caused by the Cold War. Such conservative outlook bred puritanical culture which eventually sparked the so-called sexual revolution.
Many historians observed that changes may not be seen in actual sexual activities, such as those exhibited by people having more sex or engaging in different types of sex, but rather, more of a “coming out” period. Unlike the previous generations, people have become more open about discussing sexual health issues such as masturbation, premarital sex, erotic fantasies, pornography, and even homosexuality.
The introduction of the “Pill” is another reason for this break-away mindset, allowing women easy access to reliable contraception. This new-found freedom was fanned into flames by the increasing popularity of television with its ability to influence millions of viewers while spreading new ideas in such a short span of time.
The significant changes in sexual behavior was observed among women who, upon reaching the age of maturity, had exhibited sexual behaviors common to men. In the 1980’s, women would have more partners as compared to the women of the previous generations.
The Consequence
The sexual liberation has appealed to most women because it gave them empowerment and equality with the opposite sex. It liberated them from ultimate dependence on men. The contraceptive pill had given them a sort of an an upper hand against sexual prejudices and biases from the male department who allegedly impregnate them only to be tied to a life-long oppression called marriage.
This kind of reaction was brought upon by too much puritanism during those times where women were expected to be subservient to men’s whims and caprices. Indeed, the sexual revolution had liberated the women not only in sexual behavior but in all aspects of social life.
However, the continued rise in sexual assaults and battery of women afforded some believers that the sexual liberation has only placed women in more danger of being exploited, abused and mistreated. The pill that women consider as “liberating” had been used by the men in their favor to further their own sexual activities. It would mean a lesser chance of getting his girl pregnant, thus, lesser responsibility on him.
Sexual liberation also spouses acceptance of homosexuality and lesbianism. It has encouraged the new generation to bravely come out of their closets and demand fair treatment and equality. Some quarters view sexual liberation as the cause of breakdown in morality. Modesty has become synonymous with immaturity. Pornography becomes art. Still, everything depends on how a person would take liberalism and to what extent. It can either boost a woman’s self-esteem or it can stripped her of her own protection. Sexual maturity plays a very important role in understanding sexual liberation.
The Maturity
The promise of sexual revolution is maturity, happiness and fulfillment through sexual liberation. Maturity is the ability to respond to circumstances in a rational way. Not being impulsive or emotional, but being reasonable and appropriate. Sexual maturity is a stage when a person’s physical, emotional, and sexual health is ready for reproduction.
Most people nowadays have treated sex without regard to commitment as well as to its consequence. Statistics prove that more than 50% of the youth have engaged in premarital sex at least once. It has become devoid of the real reason why sex should occur: for married couples to procreate.
Modern lifestyle promotes individualism and being unconventional. This is why it is important that one must learn to practice a positive and respectful approach to sexuality and sexual relationships by respecting and protecting the sexual rights of every individual. read more

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The Signs of Gout and Gout Symptoms

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Gout is a type of arthritis that causes the inflammation of the joints. Gout mostly affects the joints of the lower body (toes, heels, ankles, knees), but it can also affect other joints (elbows, spine, shoulders and hand wrists). The disease can sometimes cause damage to skin and soft tissue (tendons and muscles), which have decreased flexibility and integrity.

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Gout is a type of arthritis that causes the inflammation of the joints. Gout mostly affects the joints of the lower body (toes, heels, ankles, knees), but it can also affect other joints (elbows, spine, shoulders and hand wrists). The disease can sometimes cause damage to skin and soft tissue (tendons and muscles), which have decreased flexibility and integrity.

The most common gout symptoms are discomfort, sourness, swelling and intense pain of the affected area. In most patients with the disease, the first gout symptoms appear at the level of the big toe. The skin around the affected regions turns yellow, appears to be stretched and bruised. People who suffer from gout usually experience pain attacks that may last anywhere from a few minutes to a few hours and in some cases, even days. In most cases, the pain attacks seem to amplify at night and many people with gout have trouble sleeping. The regions affected by gout become very sensitive and people with the disease can’t tolerate clothing or shoes. read more

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The Evolution of Birth Control: Options

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Evolution and competition are more than just forces in the natural world. They are very much part of the business world. Even something that seems as staple and unchanging as birth control pills can be altered by corporate or market necessity, which is why the pills are now more diverse and “customizable” than ever before.

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Things, by virtue of the competitive environments they are thrust into, have little recourse but to adapt and evolve over

time.This is true for everything from predatory animals to tobacco commercials, and everything else in between. At the same

time,anything that is being marketed to the average consumer is likely to be competing with other products that are probably

just as effective. The nature of the modern, global market is that a brand of clothing from Paris can be just as likely to read more

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The Signs of Autism Spectrum Disorders Must Be Spotted In Time

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Autism Spectrum Disorders are neurological conditions that affect the mental, physical development and the behaviors, communication skills and social interactions of people who suffer from such a disorder. Autism Spectrum Disorders range from milder forms of neurological disturbances to serious conditions, such as autism. Lots of children are diagnosed with forms of Autism Spectrum Disorders at birth, while others reveal the symptoms of such disorders in their first years of life.

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autism symptoms checklist, autism symptoms


Autism Spectrum Disorders are neurological conditions that affect the mental, physical development and the behaviors, communication skills and social interactions of people who suffer from such a disorder. Autism Spectrum Disorders range from milder forms of neurological disturbances to serious conditions, such as autism. Lots of children are diagnosed with forms of Autism Spectrum Disorders at birth, while others reveal the symptoms of such disorders in their first years of life. read more

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The Evolution of Archery

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The equipment used in archery has improved significantly since medieval times. While primitive bows were not very accurate, today’s bows can accurately launch arrows at speeds over 148 miles (240 kilometers) per hour. Today’s bows are a combination of wood, fiberglass, lightweight metals, and high-technology materials. Historically from early childhood children were provided with bows according to their height and are taught to shoot.

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archery, archer, bow, arrow, history, evolution, compound bow, arrows, shoot, target, sport, sports,


Copyright 2006 Rob Daniels

The equipment used in archery has improved significantly since medieval times. While primitive bows were not very accurate, today’s bows can accurately launch arrows at speeds over 148 miles (240 kilometers) per hour. Today’s bows are a combination of wood, fiberglass, lightweight metals, and high-technology materials. Historically from early childhood children were provided with bows according to their height and are taught to shoot. read more

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The Signs and Symptoms Of Acid Reflux Disease

This article was originally written by Ian Smith

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Acid Reflux Disease , sometimes known as Gastroesophageal Reflux Disease, normally shortened to GERD happens when the one way valve at the bottom of the oesophagus that retains food in the stomach, and prevents it from returning to the oesophagus stops working properly.
As the oesophagus is the tube that carries food from the mouth to the stomach, then this one way valve needs to function properly, or the contents of the stomach, can and will move back up into the oesophagus and even back as far as the mouth.
The contents of the stomach are being digested by acid, and the main symptom of Acid Reflux Disease is a burning chest pain which starts behind the breastbone, and can then move up into the neck and throat. It can actually feel as if the food is coming back into the mouth, and there is a bitter acid rancid taste.
This is why you often read or hear about ‘heartburn cures’, because the sensation is like heartburn, when it is in fact Acid Reflux Disease.
Equally obviously many people believe they are victims of a heart attack when it is Acid Reflux Disease, and sadly for some, they believe they have Acid reflux, when in fact they are suffering a heart attack, SO IF YOU ARE IN ANY DOUBT VISIT YOUR DOCTOR OR HOSPITAL IMMEDIATELY.
To set your mind at rest here are some of the most common symptoms of Acid Reflux Disease.
1. The burning feeling in the chest usually appears after eating, and can last up to several hours.
2. Lying down, or bending over makes it worse.
3. There is a burning sensation in your throat, a sour acidic taste in your mouth.
4. You become hoarse, and can even lose your voice.
5. You may develop symptoms of asthma, and begin and continue to cough.
6. You may find swallowing difficult
7. Normally an antacid tablet will relieve the symptoms.
Just remember IF YOU ARE IN ANY DOUBT VISIT YOUR DOCTOR OR HOSPITAL IMMEDIATELY. It could save your life.
This is the first in a series of articles on Acid Reflux Disease, and in future articles we will discuss the Causes, and possible Cures for Acid Reflux.
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The Ever Growing World of Organic Skin Care Products

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We have heard a lot of horrible stories about the effects of chemicals in our body most especially on our skin. There are more and more people that are developing allergic reactions to chemicals found in the mainstream beauty products. This article is about organic skin care products popularity and how it came about.

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organic skin care products


We all know that eating food products that contain synthetic additives is not good for our health, especially to our skin. It has been said that if you want to take good care of your well-being, then what you put on your skin can be just as important as what you eat or drink. According to reports, the chemicals we apply to our skin are absorbed directly into our bodies. It is estimated that an average woman absorbs as much as two kilograms a year per person from cosmetics and toiletries alone. Cosmetics are also becomingly madly high-tech, with NASA scientists developing creams and beauty labs dedicated to researching complex ingredients. These are all lovely for youth-seekers, but sometimes one longs for the simple life, and it’s high time to look for alternatives. And that’s probably the reason why there are a lot of people that are shifting to organic skin care products. read more

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