Dan Kern CCHT

Easy Weight Loss Tips

November 26, 2010

http://a1subliminal.com

About the Author:

Dan Kern is a Certified Bariatric and Smoking Cessation Hypnotherapist. The unique approach to weight loss assess the persons eating triggers, method of learning, and a host of information that gives the person a great deal of information and steers them down a road to success. Additionally as a compplimentary modality, Dan Kern is also a Naturopathic health and healing practitioner. This means that the hypnosis sessions address the particular issue, combined with information and additional education about healthy eating and how herbal remedies can be added to the daily intake to maintain a healthier lifestyle and assist with weight loss goals and any ailments. Needless to say the client is well educated and informed, which improves the clients life and sets them up for success.

Below are some tips that clients receive that are sometimes all they need to start making a change. If you are interested in pursuing a weight loss hypnotherapy session and want a one on one free consult please send an email and arrangments will be made to work with you via skype or phone. As with any treatment or diet, consult your doctor and get feedback about your present health conditions.

As part of a weight loss program, being equipped with certain knowledge makes the difference in your success. Look at the below subject areas and apply them as you see fit. You are in control of your own weight loss and no other person can control your results.

Habit:

Some eating is a matter of habit. Habits are over-learned behavior patterns that no longer require much conscious regulation. They can develop from pairing-associating eating with something else. For example, regularly getting something to eat while watching TV can eventually make turning on the TV a cue to go get something to eat. Some people inadvertently create cues that trigger eating simply by repeatedly eating in the living room or the bedroom or some other non-eating place. Eventually, these locations take on the power to prompt eating. Habits that are the result of pairings can be broken by first identifying the associations, then taking the right steps to change them. Keep a record of behavior and noticing what else you are doing while eating may reveal pairings that are controlling some eating behaviors. This awareness alone can be quite powerful for breaking the habit or this may be an indication that you need to change usual routines. For example, you might break an eating association if you confined eating to the kitchen or dining room, especially if you add the reinforcement of rewarding yourself for improved behavior. Remember foods are not always treats. Some habits are not the result of pairing but are simply behaviors that are not under full conscious control. Salting food before tasting it is automatic for some people. Eating too fast may occur because of preoccupation with other things going on at the time. Continuous snacking and nibbling is often a habit that has dropped from conscious control. Helping you be more consciously aware of this habit will aid in breaking it.

Salad eaters: Try dipping your fork in a poured spot of the dressing to get dressing flavor on your fork, instead of smothering the salad in dressing.

Mayonnaise: Lose it.

Cheese: Lose it or minimize servings.

Office areas: Say no thanks, I was a service technician and at every ofice I was told "Just one is OK", I saw one or two dozwn offices daily!

Water: Drink it as cold as possible; this causes the body to heat it up burning calories, up to 50 calories per day.

Eating Slower Eating more slowly brings eating more fully into consciousness and helps to avoid overeating at mealtimes. You might try putting your fork down between bites or periodically getting up from the table in order to stretch. Without telling anyone what yo ure doing, try to be the last to finish. You should also be sure to eat only when sitting down, because eating while standing encourages eating quickly. I also find it helpful to understand the physiological basis behind slowing down eating. The taste buds on the tongue are connected, through the central nervous system, to a part of the brain called the hypothalamus, which is the appetite control center. By keeping food in your mouth longer, you will over stimulate your taste buds and fool the brain into thinking that you have eaten more than you actually have. You¡¦ll fill up faster. Less food is consumed and thus less calories.

Snacking

Reducing snacking and nibbling. You can help reduce snacking and nibbling by making it a point to always sit down to eat. To overcome nibbling while preparing food, you could chew sugarless gum or sip on a glass of ice water. Find an alternative.

Exercise:

Being overweight can result as much from inactivity as from overeating. Many of us are actually eating less than ever, but we are also moving less than ever. Remember, any extra movement takes energy, burns calories, and makes weight control easier. Some patients insist that they just have no time to exercise. They are just too busy. They go 24-7. Sounds like a great excuse? Here is how you blow that excuse away. Just say to yourself that there is no need to become a marathon runner or an Olympic gymnast. Expending calories can be as simple as: walking instead of driving short distances. Getting off the bus a stop or two before the destination. Using the stairs instead of the elevator. Parking a little further away from the office or a store than one normally would.

If you find it hard to believe that adding small amounts of activity to your day can lead to significant weight changes over time. Here are some other activity ideas you can use to work off the pounds without breaking a sweat. Included are some very interesting facts and figures. By the way, the following calorie estimates are based on a 145 pound woman. Men and those who are heavier than 145 lbs need to revise these numbers upward: Walking your dog daily for a total of 15 minutes will burn 50 calories. The result - a yearly loss of 5 pounds. Cleaning your house just one extra hour a week will burn 230 calories. In a year you will lose 3 pounds and your house will be cleaner! Pacing while you are talking on the phone for 30 minutes a day will expend 120 calories while leaving you 6 pounds lighter at the end of the year. Add 10 extra trips up and down your stairs each day. That will burn 420 calories a week for a yearly 6 pound weight loss. At work, take a 10-minute walk (go outside or try the stairs) every two hours and you¡¦ll spend 450 calories. In a year that can add up to a 6-pound-loss. Write the word exercise into your daily planner. Make an appointment with yourself. It's far too easy to forego exercise in favor of a night on the couch. You should treat yourself to a workout as you would a business meeting or a visit to the doctor. Carve out a time for when you plan on exercising and stick to it. You wouldn't cancel out on an important get-together - so why not treat a commitment to your health with the same respect?

Setting Short-Range Goals

Important in any weight loss program is the setting of short-range attainable goals. If a person is very overweight (100 or more lbs.) you will almost inevitably become discouraged when considering the long road ahead. But by breaking down the long-range goal (ideal weight) into short range attainable goals, the long-range goal will appear less formidable. If only 20 or 30 lbs. overweight, then reasonable short-range goals might be increments of 5 lbs. If very overweight then perhaps increments of 15 or 20 lbs. might be more reasonable. As an incentive to reach these goals you might give yourself a reward when you attain them.

Weigh-ins

Weigh yourself no more than once a week, preferably on the same day, at the same time and in the same state of dress or undress. Daily weigh-ins can be discouraging because of daily fluctuations in weight. These can be due to factors such as undigested food in the intestines, and water retention caused by menstruation, high humidity and medications. These all can contribute to erroneously high scale readings even though fatty tissue is actually being lost.

Weekly Weight Loss Goals

Since you will be weighing once a week, you should also set weekly weight loss goals independent of your other short-range goals. This weekly goal should be 1% of total body weight. Ofcourse, you may very well exceed this (and you can congratulate yourself when you do it) but you might also know that it is not wise to exceed the weekly goal by too much on a consistent basis. Weight that is lost too quickly often results in the loss of muscle, or protein, tissue thus resulting in the drawn and haggard look common to some dieters. Rapidly dropped pounds are, more likely than not, regained just as rapidly. Sufficient time must be given for the newly established positive eating behavior to become an established habit. The 1% of total body weight represents a figure that is both attainable and manageable.

Calorie counting: 3500 calories equals a pound of body weight. An example of cutting your diet and losing a pound a week is done as follows. A woman should eat 10 calories per pound of body weight, so 150 lb women should eat 1500 calories per day to maintain that body weight. A man should eat 15 calories per pound of body weight, so a 200 lb man should eat 3000 calories per day to maintain that body weight. Here is the formula that works to obtain a loss of a healthy one pound of body weight per week. Reduce the caloric intake each day by 500 calories 500 multiplied by seven days equals¡¦ one pound of weight, 3500 calories.

Make a decision to start a healthier life today.

Set realistic goals.

Try some habit changes as stated above. combined with these recommended supplements below.

Please note: The side affects of hypnosis, herbal remedies, and weight loss are all positive!

It is now ok to be a loser and a quitter.

Triple Complex Slimmer's Assist

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