by Jeff Mason

Created on: December 29, 2008   Last Updated: December 31, 2008

Six Simple Steps to Weight Loss and Maintenance

The techniques below easily can be followed to lose those holiday pounds

1. Keep a list, a chart, or a spreadsheet (something in writing).

This accomplishes two main objectives:

a. A hardcopy list is an "in-your-face reminder" of your goals. Keep it posted somewhere in printed form and also open the spreadsheet at least once in the morning and once at night.

b. It helps you track your progress (or lack thereof), so that you can adjust your routine as needed. Note: Keep the spreadsheet updated with your latest weight, food intake and work-out information.

Click here to get an idea of a spreadsheet that can be used to track your progress. Such a spreadsheet allows you to chart your weight, work-outs, types of food consumed, calories consumed/burned, etc. Tailor it to your specific needs.

2. Take a multi-vitamin dietary supplement.

Regarding supplements: if possible, take a liquid supplement. A superb liquid supplement is Body Balance by Life Force International. Liquid supplements enter the bloodstream faster and more of the supplement is utilized by the body versus consuming pill-based supplements.

Supplements do all of the following and more:

a. They give your body what it needs, even if you don't eat right. b. Since your body gets what it needs, cravings are less intense and less frequent. c. Additionally, supplements help increase your energy levels (Vitamins B and C especially). d. They reduce injury recovery time by increasing your body's natural healing capacity.

3. Eat slower and in moderation - do not starve yourself.

Eating in moderation allows the mind to fully register the body's consumption limits. Smaller portions, eaten more slowly, allow the signals indicating 'when to stop' to reach the brain at the optimal time: before overeating occurs.

Starving sends a danger signal and places the body into 'starvation and preservation mode.' When you starve, your body thinks it will not receive proper nourishment on a regular basis, so the brain signals the body to store any fat that it takes in.

A maximum of 2500 calories per day might be sufficient for an average height male. You may use some of the on-line calorie calculators to gauge your proper calorie range. You may find that you need to stay at a daily calorie level between 1500 and 2000 calories to safely continue weight loss, depending on your physical activity level (higher levels require more calorie intake). A number of sources state that anything below 1500 calories

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