Your Body Mass Index - Another Way To Aid Fat Loss

When was the last time you gave yourself an awareness check about your primary intellectual body fat measurement tools? In other words, boost your weight loss endeavors with helpful knowledge and familiarity with your body composition, your body fat percentage, and your body mass index.

What comprises your BMI and how do you figure it out? Your "BMI" means your Body Mass Index, which is your body weight in kilograms divided by your height in meters squared. That's the technical definition. Your BMI formula looks like this: kg/m2. Yet, it truly is only a generalized equation that indicates your health status.

Too high or too low a BMI may increase your mortality risk. Normal adult BMI scores are usually between 18 and 25. You often see that a higher BMI most normally associates with higher occurrence of arthritis, certain cancers, diabetes, gallstones, and hypertension.

You can change your body mass index in very much the same way as you make weight management alterations.

The above rings true because these three items correlate in a positive way:

- Body composition... this is the ratio of fat to non-fat tissue your body contains;

- Body fat percentage... qualitative measurement of the amount of fat in your near-outermost skin layer (the one above your muscle but beneath your visible skin layer.

- BMI (body mass index)... general health estimation based on quantity or size of tissue considered.

Here are a couple of good ways to modify your body fat. And, by the way, these methods come highly recommended by the greater public health oriented organizations such as The American College of Sports Medicine, and The American Council On Exercise, The American Dietetic Association, and The American Heart Association.

One excellent fat-reducing method you can utilize is the inclusion of wide-variety aerobic movements. Now, be absolutely sure you almost perfectly understand what the term "aerobics" truly means. Your basic aerobic exercise is one that causes you to uptake and utilize more oxygen than you normally do. Plus, you best benefit from aerobic movements by assuring that your heart beats slightly more quickly. That is, making your heart work at a slightly higher beat-per-minute ratio not only gives you aerobic advantages, but it also tends to strengthen your heart muscle.

A stronger heart enables you not only to move more continuously for longer periods of time. The added benefit to a stronger heart is this... your heart pumps blood to effectively every nook and cranny of your body. Blood delivers oxygen plus nutrients, plus chemical messengers (or hormones) that you need to carry out exercise tasks successfully.

The following activities are just a few of the many aerobically beneficial actions you can take:

Walking, running, jogging, dancing, stepping, hiking, swimming, ball movements, cardio classes, stationary bicycling, road bicycling, skating, cross-country skiing. The list goes on; however, these are enough to get you started.

Body Fat - New Talk, Old Story

Being the "efficient" human being that you are, your body displays a highly specialized talent. It can take only a little, and turn it into far much more than necessary. What does this mean? It easily means that you can simply eat a small amount of a saturated fat food, and your body automatically transforms that energy source into a super-abundant amount of calories. Then, nine times of of ten, you or someone else you may know of, does very little about telling those calories what to do or where to go.

Thus, your end result is an over-fat body.

How many new ways can there be to tell an old story? The story of body fat has an ongoing and consistent theme, with little to no change. This has been true since the beginning of man's recorded history.

Bodies emerge from the womb with the innate ability to "store" foods. Surely and of course -- during the origins of human existence, the ability to store food in one's stomach was a helpful and necessary activity because... after all, people did not know from one day to the next if, or when, they would again eat.

Developing from that fact, evolution still does its job almost perfectly, via allowing your metabolic system to produce and store an abundance of calories.

Now, even with our prehistorically characteristic caloric excess, human beings still utilize that energy through "artificially" excessive walking, running - gathering and hunting... with treadmills, stair masters, climbers, walkers, steppers, etc.

With nothing being totally "new" under this sun of ours... you can say that prehistoric man perfected the same aerobic exercise techniques that society utilizes today... even without the aid of high technology fitness-sport machinery.

Getting back to the core of it all, the subject of losing body fat comprises countlessly interesting topics. However, there remains at its essence the twist of an old story that spurns an ongoing series of new talks.

Right down to its most ultimately simplistic components, managing your body weight remains a matter of eating various foods, and employing movements to metabolize those foods.

Our hunting and gathering apparatus has a digital panel on it. And, our daily transport mode is no longer our feet, but it comes with an on-board GPS navigator.

Still, if you are looking for a new way to lose old-time body fat, the old-fashioned method pertains just a highly, if not even more so.

The builders of machines attempt to give you a "motivational" incentive to do what the body naturally needs to do in the first place -- that is, work out at a high enough pace, plus enjoy it OFTEN enough, to effect measurable changes in your body fat percentage.

Notice that the "prescription" above is a two part achievement. Neither one in isolation is likely to give you the results for which you might grasp. However, combining those two activities (just as prehistoric man had to do)... results in fat-burning achievement for you.

Quick Weight Loss "Spot Reduction" Tip

You can burn fat only on your midsection without affecting the rest of your body. TRUE or FALSE. [Answer = FALSE.]

Here’s why:

Sorry, this is popularly known as “spot reduction,” but there is really no such thing." Yes, you've heard this before. Now it's time to believe it. Accepting the truth about the way body fat really works gives you power over your weight loss approaches.

(This concept is well worth repeating, and your enhanced comprehension of it will pay off enormously because having this knowledge alters the way you choose to advance upon your body composition improvement techniques.)

Timeless How-To-Lose-Weight Tip

Please pay close attention to this how-to-lose-weight tip because its purpose is to boost your bottom line body fat knowledge.

Today you can solve your fat loss mystery finally and for good.

Just get yourself back to body fat basics.

It remains no surprise that you may find yourself constantly struggling to lose undesired weight. And, there are three primary reasons for this:

One... The human body desperately clings to its innate design to store the excess, unused foods you eat.

Two... Unfortunately, American grade schools and high schools teach no class called, HOW TO CONTROL YOUR BODY FAT. Therefore, you grow up as an adult with far too little knowledge about what to do with the fat that has been accumulating for years of your life.

Three... The entire concept of gaining or losing weight is not a quick, simple, overnight process. In reality, you gain weight gradually and slowly, over a number of years, resulting from the combined duo of a) poor eating choices, plus b) choice of inactive, sedentary daily lifestyle.

Since it is now time for you to return to your basic body fat fundamentals, you first need to redefine and/or revisit your personal definitions of what EXCESS WEIGHT and BEING OVERFAT really are.

Weight loss is simply about food management. That is, the way you CHOOSE to process the fuel you put into your engine. In this simplified weight loss analogy, your body is your electrical/mechanical engine. And, the foods you eat, provide your fuel for it.

Perhaps it may help to visualize your personal weight loss profile by picturing this... compare putting gasoline into a car, with putting food into your body. As such, gasoline is not harmful and does not cause bloating, swelling, or excess.

In fact, your gasoline usage allows your car to fire up and go places. Without gasoline, your car cannot travel long distances. And, there is such a thing called FLOODING YOUR ENGINE. This happens when too much gasoline enters your engine.

Now, compare putting food into your body, with putting gasoline into your engine. As such, food is not harmful and does not cause bloating, swelling, or excess.

In fact, your food usage allows your body to fire up, do things, and go places. Without food, your body cannot travel long distances. So, there is such a thing called FLOODING YOUR BODY. This happens when too much food enters your system and stays there.

Please be sure that the basic, overall, fat-loss point you get from this weight loss analogy is this...

You are supposed to utilize, transform, metabolize, change, or burn... your food fuels as ENERGY. And, you are supposed to emit that energy in the form of a) an action achieved, b) a physical destination reached, or c) an object moved from one location to another, different place.

Doing any of the above, gives you either: 1) a decrease in existing body fat; or, 2) deferment, displacement, and/or removal of fat that WILL form later, if ignored.

Aerobic, Anaerobic Threshold & Negative Energy Balance

The weight loss concepts of:

1) Anaerobic Thresholds, and

2) Negative Energy Balance

... are very complex and much needed to improve your weight loss comprehension or enhance your body composition profile. TRUE or FALSE? [Answer = TRUE.]

Here’s why:

You have a challenge to demystify the two somewhat "intricate" fat-fighting issues:

1) Aerobic/Anaerobic Thresholds, and

2) Negative Energy Balance. Here's a word of encouragement to you... these are complex topics. You may, therefore, tend to dismiss them as something reserved for only exercise, food or nutrition science scholars.

(Do NOT let these phrases scare you. Specifically, grasp the two above, even if you can only do them little by little because you surely need this intellectual capacity in order to achieve maximized weight loss results. Both threshold and energy balance are deeply entwined within your thermic food, resting metabolic, and exercise workout efforts. Therefore, your 100% success balance rests on including the above.)

Whatever Weight You Are

Whatever weight you are, it takes a specific number of calories to stay there. So, right now, prepare to write down one of the most forceful yet simplistic weight loss tips you can easily and almost instantly benefit from... it's as simple as your ABCs:

A. Gain a calorie, gain some weight;

B. Lose a calorie, lose some weight;

C. Keep your calories, keep your weight.


And, on Part C, you can also look at it in this way...

C. Maintain your calories, maintain your weight.

Or...

C. Keep your calories the same; keep your weight the same.


Perhaps you don't need a reminder about what a calorie actually represents. Yet, a surprisingly high number of individuals who really and truly WANT to lose weight... still fail to face the fact that the physical part of weight loss is nearly ALWAYS ABOUT CALORIES. (For example, ninety-one percent of the weight loss keyword search results gathered for http://www.Better-Body.Biz come from visitors whom, after being surveyed, indicate a general lack of caloric energy balance knowledge.)

Sure, you can continue to settle for weight loss achievement that is far less than what you truly desire. And certainly, you can receive less-than-satisfactory motivation for that weight loss achievement to take place. However, no longer does it need to be difficult for you to understand how calories work.

Every food (except water) gives you calories. And, it remains your decision each day to decide what you wish to DO with the calories you consume.

- Calories are what go into your body, as a necessary fuel source.

- Calories are what come out of your body when you reach a high enough level of daily exercise output.

And, finally, calories are what stay around, in excess, when you do any and/or all of the following:

- Fail to comprehend what calories represent

- Ignore how many calories go into your body on a daily basis

- Overlook the recommended ways to eliminate excess calorie intake

- Remain still -- sitting, standing, or moving too slowly to activate threshold fat-burning metabolic rates.


Therefore, at whatever weight you are, make a conscious decision to apply at least one of the weight loss ABCs shown above.

Of course, for your result to be one of losing weight, you may intentionally choose Part A above, and apply it, as well.

Now, in this reading so far, you may be thinking, "I'm not really seeing anything new here, and what's the point?"

Okay, it's time for a basic weight loss challenge. Are you ready for activation? If so, then answer this question for yourself, "How Many Total Calories Did I Consume Yesterday?"

Take as much time as you need to recall, gather, and document your findings. And, above all... please be as accurate and honest as you can. If you wish, share your results with me, and let's see how we can reshape them for you into a better body.

There's no fee to talk about your fat-loss desires, goals, or plans. So, don't hesitate to get something started.

Abdominal Crunches for Fat Burning Results

Doing 70 abdominal crunches per day will firm up, trim down, and remove the extra layer of fat around your midsection. FACT or FALLACY? [Answer = FALLACY.]

Here’s why:

What's your "guess" on how to lose weight specifically around your tummy? Truthfully, expecting to lose weight in just one place will grant you some frustrating thoughts. It's far better to work your entire body, than to focus your weight loss effort on one particular part.

(Do you also believe that doing 70 abdominal crunches per day will firm up, trim down, and remove the extra layer of fat around your midsection? I'll gladly inform you that this is a FALSE belief and it's because fat actually resides predominantly in the subcutaneous skin layer.)

(Abdominal crunches only work your muscles, not subcutaneous skin, which requires a cellular attack. You therefore must get to the source... that is, 1) curtail fat formulation by eating foods that don't create it: and 2) push your preexisting excess food energy into your cellular metabolic furnace (called mitochondria) for "burning." You accomplish this via threshold reaching aerobic and cardiovascular endurance exercise with the gradual addition of lightweight resistance.)

Okay, enough with the tough terminology, right? You may be asking, “What does this all really mean for me, in simple terms?”

It only means that you have to do just a little bit more, in order to achieve weight loss satisfaction and success. And, I’ll tell you why, by revealing the following little body fat secret.

Your body already knows its set point. Therefore, you must almost always SURPASS that point. This only means, for example, if you’re walking slow right now, you have to walk just a little bit faster. Why? You move faster in order to get what’s called “past your threshold barrier.”

Let’s explain the barrier in the next post, okay? You’ve got enough to digest for today.

Do You Have These Weight Loss Obstacles?

People keep telling you how easy it is to lose weight. Yet, doesn't it really seem to you like they are overlooking one obvious fact?

Your body is not in perfect condition. In fact, almost every day you deal with all kinds of aches and pains... like sore back, swollen muscles, inflamed shoulder joint, dislocated disks, sciatica, migraine headaches, vertigo and dizziness, or bloating.

Plus, you might also sometimes experience a less-than-ideal heart rate.

Although some slight physical discomforts are quite normal and are to be expected, when you are already overweight... even simple problems can seem enormously complex and challenging for you.

Now, notice something very "idiosyncratic" about human nature and the way we often behave or react to situations that need our attention. (And, body fat is certainly no exception to this behavioral rule)...

A person may need help with something, yet he or she can so easily create or find about 67 reasons NOT to do something about it. And, the obstacles we speak of now are other than physical.

Here is where the mind often leads the body into a state of "nothingness." Almost always, the average human being will choose a less challenging alternative... in lieu of the one that goes right to the heart of the matter at hand.

You want to lose body fat? And, you are facing weight loss obstacles, correct? The logical step now is to take positive action and reclaim your satisfaction - both physically and emotionally.

As a professional weight management consultant, I've been listening for years to the problems people experience in their body fat battles. You may well want to benefit from the results of my pondering, as well. I derive my greatest satisfaction from seeing others benefit from something I've said or done to help them. I just love that look of shock upon their faces when they see themselves accomplishing something that was previously unattainable for them.

In other words, your progress literally boosts my sincere belief and trust in exercise science, nutrition, biomechanics, and anatomy.

Thanks for letting me know that expertise is no waste of time.

With all of that, here is the good news... and, I'll tell you more about that in our next exchange.


Now, what if you could get:

1. A fun list of creatively new fat burning exercises; plus

2. The unique list of primary foods that help you burn fat; and

3. One docket of motivational fat loss facts to help you sail over emotional weight loss stumbling blocks; plus

4. Your personally supportive weight loss ebook, "The Body Fat Smack-Down Starter Kit," (with a currently substantial retail value). This fitness-health-wellness manuscript is a powerful weight management ebook that shows you how to start shedding pounds, seeing results, and feeling satisfied in a superior way.

And, can you have all of this detailed, helpful, and thorough assistance for next to nothing?

Yes, if you wish. Simply give me the go-ahead. Let's name this package, "Your Ten-Dollar Weight Loss Wonder Kit."

For now, you can easily send me an email or post, at your own convenience. Let me know that you have interest.

The Real Body Fat Challenge

What it really comes down to is that minor difference between those who CAN DO, and those who WON’T DO. Thus, your body fat challenge is not really a physical one at all. It’s totally in your mind. Motivationally, you may need a coach... someone who knows via formal education how the body works, and this means not just the mere physical workings of body fat, but also your psychological, emotional, mental, philosophical, and intellectual interweaving, as well.

As with the ladies in our previous story, for example, even the idea of walking for merely 15 minutes poses a serious challenge – how to find the motivation to do it – being the main challenge of all. Of course, it’s much easier just to sit back in that office chair and ignore the happenings of saturated fat and sedentary lifestyle. But you and I both (and those ladies, as well) already know that deep inside, we actually WANT to remove excess body fat. So, our hope for viable or workable solutions and answers continues.

Find A Way To "Get It Done" Even If You Must Trick Yourself Into It...

This is why I ask you again, “Once you really and truly discover exactly what it takes to lose body fat successfully, can you do what it takes, apply the principles, and most importantly, direct your consciousness toward your new body fat goals?”

From now on, begin to concentrate more focally upon the “way” you intend to lose excess body weight.

Simplify, Then Combine Your Complex Concepts...

For example, you can use the Ten-Percent Solution, which goes like this:

Suppose you have 100 pounds you want to lose. Most may unknowingly try to attack the entire 100 all at once. Even though you would be more than happy to lose even half of that amount, there constantly exists that tendency to take on an ill-fated approach. Here, again, you may see that KNOWLEDGE is your best ally.

The “10 percent solution” allows you to easily lose your first 10 pounds. And, this is a short-term goal that is totally reasonable, accurately measurable, and conveniently achievable. Of course, once you've reached this initial goal, you don't have to stop there.

In fact, you find yourself now empowered to REPEAT the almost exact procedure that got you those results in the first place. So, go ahead, lose another ten with focus, ease, and comfort.

Yes, we've intentionally left out all the complicated details on Set-Point Theory, Very-Low-Cal-Diets, and how your Resting Metabolic Rate will rise to the occasion.

Instead, we're giving you highlights about the expectations of your challenge and how to master it successfully and reliably. Plus, your benefits from this approach continue to include reduction in serum cholesterol levels, more normalized blood pressure readings, and less back pain or osteoarthritis.

Yet, in addition to improved body image, perhaps your GREATEST benefit is this following combination:

- Better mood

- Enhanced self-esteem

- Powerful self-efficacy... that is, your belief in your own ability to make change.

Body Fat Answers...

To finish the story we were discussing previously, about the ladies at work, who wanted to know the "secrets" to losing body fat...

The answers, although very simplistic, still caused a slight look of confusion on the faces of some listeners. So, I knew further explanation was needed.

I continued because it always gives me great pleasure to know or see that someone is obtaining positive body fat benefits because of something I did for her or him, or said to her or him. So, I proceeded to explain…

KNOW YOUR NUMBERS
So, what then, are these body fat numbers? Quite simply, they are your actual, personalized, and clearly specific number of calories you ate on a particular day. Also, the number of calories you expended from mere physical movement during that day is crucial, too. This is because activity and eating complement each other, and together, they form one, single number at the end of your day. That “end” number is called your ENERGY BALANCE.

When your energy balance is positive, you are gaining weight.

When your energy balance is negative, you are losing weight.

When your energy balance remains at almost a near-perfect ZERO (which is uncommon) you are neither gaining nor losing any body far or weight. You are in a maintenance phase.

EAT SMARTLY
And what about eating smartly? What does this actually mean? It just so happens that “smart food” is simply a coined phrase used in body fat or weight loss social circles, and there’s not anything really scientific about it – except that it does have one unique characteristic. You can personalize it.

Therewith, smart food becomes anything that supports your goal of losing body fat. With that, for example, you can easily know that a chocolate ice cream sundae loaded with candy sprinkles probably will not support you when you’re trying to lose body fat. Therefore, that food is not a smart food.

When, on the other hand, soy chips, a tuna sandwich on sprouted whole grain bread, plus yogurt and an apple – these food TYPES all have supportive benefit to body fat goals because they contain low to no cholesterol or saturated fat (which is the prime enemy of losing body fat).

APPLY SPECIFIC EXERCISES
Let’s return to the story now… because this is the part that potentially causes lots of grief, dismay, frustration, and doubt for the average lady who wants to lose body fat. Okay, we were at the part where all the ladies had their pens and papers out (even in the middle of the afternoon during prime-time works in a hectic office environment)... As I proceeded to explain EXACTLY what one must do in order to lose body fat consistently, effectively, and successfully, a few ladies almost dropped their pens to the floor and some sat back in dismay (probably thinking to themselves… “Oh, no, I could never do that by myself”), for example.

It was the part about EXERCISE that really turned the tide of emotion from attentive interest, to alternatively potential disappointment. You see. A person knows within their own hearts that they are not eating correctly. Yet, they do believe and feel within themselves that they have at least a chance of eating slightly better foods or making slightly better food choices.

However, when it comes to activity, movement, and physical exercise, people almost become numb in their motivational thought processes… automatically thinking of reasons why it WON’T WORK, rather than finding healthy, positive, and productive reasons WHY IT WILL. This is human nature. Yet, ironically, it remains the one, truly most formidable obstacle to lose-body-fat success.

Master Your Motion for Weight Loss Success

The three kings who wish to reign supreme in your body fat success program are the following:

1) Know your numbers.
2) Eat smartly.
3) Apply specific exercises.

In fact, consider these your ACES because when push comes to shove, aces often beat out kings.

Perhaps you remember the story I shared with readers on the previous post to this message. It was about the three ladies at work, all who were interested in doing something to curtail their excess body fat. However, it seems that they were expecting NOT to have to DO anything to achieve their own progress. It appears that in their minds, they were hoping to only write down what I said. Then, to read those guidelines and "POOOFFF"... body fat success would simply appear like a magic genie.

Forgive me for being the one who introduced them to weight loss reality...
( s m i l e ).

So, here is what happened...

When I actually GAVE them the big body fat "secret" above... the smiles disappeared from all of their faces... almost simultaneously.

I told them...

ONE: They needed to make time to walk around the block during their lunch breaks at work, or even after work, or before work.

TWO: The "fast-food" they were buying and eating at work and/or before and after work, needed to be substituted with less-fatty selections brought in fresh from home.

THREE: Lastly, they needed to personally discover their own, individual calorie counts... that is, the actual number of calories in the foods they were eating each day.


And, POW! Just like that... weight loss anticipation almost completely disappeared.

Now, being a motivator like I am, certainly I do know the cure for that response. I had the option to come back again on another day, and offer to run around the block with them. This would get them started, and allow them a chance to "feel" how good it really feels when your body returns to its natural, healthy, active, almost God-given state. Yet, the mind is what plays powerful tricks on most "wanna-be" weight loss candidates. Although the mind is willing, as they say, the flesh remains weakened by the "temptation to continue taking it easy."

Nothing's wrong with taking it easy. For one, it means, less stress, and that certainly is an extremely positive benefit. Yet, in the world of exercise science, human anatomy, and biomechanics... as a weight loss candidate, you already bear an unconscious responsibility. And, that challenge is to intentionally create / find positive reasons to make your body move. Here is what happens when your body is in motion (should you accept the challenge of leading it there)...

- You will wear a smile more often because the endorphins released in your brain by exercise continue to fire. In a word, you literally feel good.

- Your life begins to improve in practically unexplainable ways... it has to do with the cosmic forces coming together around your personal world. This is similar to "the rolling stone that gathers no moss."

- You will have more energy, live longer, look better. The list goes on.


And, here are more reasons why you benefit from applying yourself to at least some form of consistent weight loss diet programming...

- Prevention of chronic health conditions

- Boosts of both confidence and self-esteem

- Natural mood enhancement achieved without stimulants, chemicals, over-the-counter drugs, or medicines.

- Stress reduction via the calming effects of energetic body movement.

- Reduction in feelings of anxiety or depression.


Not to mention a stronger heart muscle, and stronger bones too, which reduces osteoporosis.

There are even positive sexual side effects built into getting yourself back in shape again.

Now, is this enough to put your weight loss plan back into motion?

Is Motivation Your Missing Weight Loss Ingredient?

Yes, there exists so much talk about motivation. Yet, it remains highly overlooked or seriously underestimated.

Right now, would you like to know what aspect of weight loss troubles people the most? It's attitude... particularly, trying to change something that's been happening to you, or around you, probably for years of your life.

There are triggers that lead to gaining weight. And losing weight requires UNDOING of triggering events. How to you handle that one? First, by sitting down, and simply THINKING.

Reflect on what makes you do the things you do. Look openly for deeply embedded psychological or emotional instances that set you up to follow a path that leads to a bigger body. Then, combine dynamics plus savvy to get powerful weight loss results.

Yes, we are talking about control... but not the type that deals with submission – not the all or nothing, I lose-you-win syndrome. Instead, this is about slowly acquiring a very gentle and patient understanding of yourself.

Exercise and nutrition scientists have already done the “purely physical” homework for you. Yet, they now leave YOU with the part having the heaviest burden... and, that is the DOING. Not to worry, though... you now have your primary “Secret” being revealed. And, as you already know, once the secret gets out, virtually anyone or everybody starts taking advantage of it.

So, at present, what are your physical and psychological responses to weight loss practice and principle? Let's take a walk together and look at these concepts.

Losing weight for good, requires your emotional resolution. And, here's how to understand and direct emotional reactions that control your physical response to losing excess weight, managing your lean-body cycles, PLUS create a lighter leaner body with more greatly improved body fat percentages.

Both personally and professionally, I listen closely to your lose-body-fat questions. Consistently, I witness your constant “how do I lose body fat” queries. And you know, truthfully, it makes me wonder – causing me to pose a question back to you. That is, “If you really know exactly what it took to lose body fat enjoyably and quickly, would you actually be willing to apply yourself, each and every day, to performing the exact steps outlined for you?”

Your Key For How To Lose Body Fat
To help explain why I am asking you this, I can share with you a brief yet honestly applicable body fat story.

On Monday, about two weeks ago, I visited a local office to process some important paperwork. The receptionist that handled my task noticed my occupational description as “Lifestyle & Weight Management Consultant,” and with sincere curiosity plus interest, she began to ask me questions about how to lose body fat.

My time was short, and the office environment was very busy and hectic at that time. Therefore, to get right to the heart of the matter of losing body fat, I cut directly into the three “secrets” that everyone who wants to lose body fat successfully has to know and deal with at some point in time. I told her directly (and, by this time, at least 3 or 4 other ladies were listening attentively, as well... in fact, they all got out their notepads and began to immediately write down my “body fat secrets” response) which is:

1) Know your numbers
2) Eat smartly
3) Apply specific exercises.

In the very next post, you can examine these three weight management tools in detail.

Crucial Weight Loss Elements

There exist crucial weight loss elements, which you simply cannot afford to ignore. I sincerely hope that the words written here and the information you gain from them, prove out as concepts that help you in your quest to lose body fat with more ease and satisfaction.

Further, always remember that expert and caring weight management consultants like me, stand ready and willing to help you lose body fat in every reasonable way. You may feel free to use my contact information found at the top and bottom of this writing.

So, if you truly still do not know how to lose body fat successfully, then consider the key reactions and remedies for weight loss triumph. Get to know your key reactions and remedies on how to lose body fat. What does this mean? The main keys to losing unwanted body weight tend to center around three primary points. You have to know what these points are. Therefore, the phrase "key reactions and remedies" for body fat simply means, “Never Stop Learning” because knowledge is center-part or focal-point of your three-member weight loss team. The other two pieces of the puzzle are skill and motivation.

Go ahead and take notes on almost any weight loss fact you discover, even start as soon as today. And, primarily, notice that these three things listed above are non-material elements that you must understand, practice, and eventually master. In other words, they involve adjusting your way of thinking.

Perhaps you have heard the phrase (and agree with it) that, "Old Habits Die Hard." Or, "Bad Habits Are Hard To Break." Never mind that these sayings have become nothing more than mindless dribble... the important and powerful point contained in them is this...

Let's pretend for a moment, that your task is nothing more than to pick up a piece of paper off the floor in front of you. What do you imagine is the more difficult part - bending down to get it, or "convincing and telling yourself that it must be done."

Now check your answer to this previous question. However you answered... you probably now can see where your weight loss challenge truly lies. Yes, you can easily compare the thought of losing weight, to the idea of simply picking up a piece of paper from the floor in front of you.

In a similar manner, the hard part is not walking, or eating, or even lifting or swinging around a free weight or two... for most, the true task lies in "making yourself do it. This represents your "willpower," and, as said, it lies in the realm of emotional / intellectual/ mental challenge... that is, far above simply physical exertion.

It is now time to look at what shape your body is currently in, and decide on something. Either you like what you see and will keep doing the same thing you are now doing (whatever that may be); or, you can admit to being dissatisfied in some area and accept the challenge for changing it, when this is the case for you. What is your current weight loss condition or status?

Body Fat Basics

There is basically only one, single thing you have to do in order to get body fat under your very own control once and for all!

And, if you wish to view this expert advice as some secret magical solution, then so be it. Yet, actually, losing body fat remains a very simple matter of: 1) Knowing exactly what your numbers are; 2) Eating and choosing to consume the smart food that complements your weight loss goal; and 3) Applying and performing specific exercises (like tai-bo type, endurance, or aerobic oriented movements) because they tone your body, activate enzymes, plus improve your heart, appearance, and ability.

Not to mention the single most important way you benefit from all the above... You Lose Undesired Body Fat.

Yet, the purpose for designing a compact weight loss approach is to outline for yourself, and help make it easier for you to understand that there are other, emotional, intellectual, mental, philosophical, psychological, social, or even spiritual factors highly associated with your weight loss outcome.

And, you may easily find, like thousands of other dedicated body fat candidates... that mastering your mind proves highly beneficial to your physical mastery of losing body fat. Surprisingly, in your everyday REAL world, you may now start to notice that the little things truly DO count. For example, that extra 5 minutes of walking... or, that extra slice of meat on a double-cheeseburger... or especially aerobically speaking, that extra 5 calories per minute of energy output during your daily activity... these little things translate into LARGE losses of your excess body fat.

However, don't just take my word for it. Put it to the test, for yourself, and gage your body fat improvement on a consistent basis.

How well do you know yourself? In other words, are you the kind of person that can absorb written knowledge? Or, are you the type who must try things out on yourself? What I'm asking is this... is it enough for me to simply TELL you, for example, that working out at 5 calories per minute MORE than you are currently accustomed to, will bring you dramatic body fat benefits?

Do you believe this reliable and proven weight loss science fact? It works, and in fact, it works extremely well for most individuals, regardless of the enormity of their body fat challenges. Make such fat loss tips work for you, starting today. Boost your metabolic processing, your aerobic endurance, and your weight loss improvements by using the One-Two-Three knock out punch sequence stated above.

That is, help yourself to apply the formerly "secret" magical solution of: 1) Knowing exactly what your caloric intake and output numbers are; 2) Making "new" choices about what to consume or eat in order to complement your weight loss intentions; and 3) Doing more highly specialized aerobic endurance exercise activity BECAUSE it not only helps you lose weight, but also because it tones your body, activates your enzymes, and improves your heart function, outward appearance, intellectually ability, and emotional feelings, as well.

Committed To Losing Weight

If you were committed to losing weight, here is what you would have to do:

1. Establish very tiny, uniquely small, and easily reachable fitness goals that you can actually check off each day and benefit from almost immediately.

2. Redirect and power up your intellect and mind-set, by learning at least one brand new fat-loss fact daily.

3. Change the way you conduct your physical activity, aerobic, endurance, and strength movements by analyzing the reasons "why" these movements are supposed to work for you.

Unless you already possess formal educational training in the sciences of biomechanics, human anatomy, and motor development... there is much you do NOT know about your body composition.

At this point, the one and only thing you can be absolutely SURE of, is that you either: a) love the way you are and want to keep doing the same thing you have been doing, in order to stay the way you are now; or, b) are not presently satisfied with the condition of your body and possess a strong desire to change yourself for the better.

The principles of life coaching mesh very nicely with wellness and fitness enhancement. Such a special and codependent bond exists between the two and, in such a way that you simply do yourself harm by separating them, or by not knowing that these two even coexist.

You can probably see, from your own life, that establishing or planning healthy and wise goals contributes to your overall peace, prosperity, enjoyment, and wellness. You likely already know that keeping yourself on the move and accomplishing even small tasks makes you feel and look better, even as a side result.

So, today, rather than listen to a lecture on fat-loss principles you have already heard, seen, or tried... let us look more deeply into the nature of having a healthy mind and body. If you were committed to losing weight, then you would have absolutely no choice but to master calorie consumption, for one.

Yet, how many even TRULY know what calorie consumption is? Even more tricky, is the total mastery of calorie balance, which happens when you consciously and intentionally make the foods you eat, perform the functions and go through the steps of metabolic processing... you can do this in such a way that the calorie you have left over at the end of each day equal FAR LESS than the calories you have eaten for that same day.

This is important, so do not skim or skip over it. Here is how you do it:

Go to any bed and bath store to get yourself a small, food scale. (FYI: the scale you use to weigh your body is much too bulky to pick up sensitive calorie measurements indicated by food.) So, get yourself a tiny scale specifically manufactured for measuring food weights.

Imprint this following fact deeply into your brain (you can do it right now)...

One ounce of virtually ANY solid food, will generally ALWAYS weigh twenty-eight grams.

As soon as you put this scientifically fundamental weight loss caloric fact into your mind, it is basically yours to keep, forever. In other words, simply knowing this fat-loss tidbit instantly eliminates the need for a calculator and/or complicated mathematical equations. Thus, you can conveniently free up your body and mind to work on losing weight, rather than bog yourself down with processing minute caloric details.

ONE OUNCE OF FOOD EQUALS 28 GRAMS.

Got it? Good, because part of your war against unwanted weight is already won.

Now, what can you do with the fact that one ounce of the food you eat weighs twenty-eight grams? Well, for one, you can eat almost anything you want... that is, you can combine several different TYPES of food into your weight loss arsenal because you will keep your daily total at a number you plan on accomplishing, using your own, advance planning strategy.

In other words, you may find out that you now are eating, for example, approximately 2,200 calories per day. If so, you can lose weight immediately, by chopping off a few extra peanuts... or a couple of extra drops of syrup on your pancakes... or that extra few ounces of soda at the lower half of the bottle or can.

At times, you may think that a few little calories here and there do not really matter. The actual truth is that calories matter because they contribute to a whole number that you reach each and every day. By the end of that particular day, your resulting calorie balance winds up as either a negative or a positive number. (Here, NEGATIVE is good because it means you are LOSING weight, and thus, accomplishing your intended goals.)

A POSITIVE calorie balance at the end of your day, unfortunately, means that in some great or even small way, you are GAINING weight. (FYI: in some cases, you can achieve or experience a NEUTRAL calorie balance, which means you are essentially making absolutely NO CHANGE to your current weight loss status.)

You can probably agree that, in the case of losing weight, achieving a NEGATIVE energy balance is where you want to be. By the way, do you notice the phrase ENERGY BALANCE provides an almost equal substitute for CALORIE BALANCE? Yes, you can use these two terms interchangeably and still maintain accuracy in your weight management endeavors.

Someday (hopefully sooner rather than later) you can combine the two mates for calorie balance and weight loss success, which are: Energy In, and Energy Out.

With the purchase of your small food weight scale, and knowing that 28 ounces equals one gram of calories consumed or burned off... you can easily surmise that, along with choosing a comfortable and convenient number for yourself, you can plot the body weight you wish to arrive at, almost exactly.

Here is why. If right now you are consuming 2,200 calories per day (as in the above example), cut your body weight instantly by doing exercises that throw calories back out again.

Exercise is the best way because it enhances your scientific ability to naturally differentiate between muscle, fat or carbohydrates that your body may need for basic sustenance and general health. With an aerobic exercise like walking, for example, you can stimulate your body enough to throw out about 8 to 12 calories per minute.

Look for a continuation of this article in COMMITTED TO LOSING WEIGHT, part two.