Weight control.

Whatever your goal is in relation to weight, be it fat loss, maintainance, general toning, you must understand the main rule behind it. If you think your weight is excessive, to fix it, EAT LESS MOVE MORE. That's it, these are all the magic words you need to know. Of course the devil is in the detail, but this is the bottom line. It is exactly the same as your bank account: if you deposit more than you withdraw, you will have surplace. If you withdraw more, the account is getting slimmer.

In this pair, the "EAT LESS" part is the undisputed leader. You are truly what you eat. Make sure you realise it completely. So let's talk about... Well, not diet, the word has been discredited in my opinion. So many times some "magic cures" have appeared, taken the world by the storm and come to total obscurity. Atkins diet, low carbs diet, South Beach diet and the list goes on and on. They all worked, but for the reason other than the proclaimed magic properties of the diets: People simply eat less, and this was the part that worked.

Therefore the first point to understand, burning more calories than you consume is the only way to lose weight.

The next thing I need to bring to your attention is that our body does not like any drastic measure. If you dramatically reduce your food intake, the body will start preserving energy rather than burning it faster. And you will be in danger of bouncing right back where you started or worse. Therefore take it slowly, gradually reducing your food intake.


No rush. Take it one step at a time, reducing you food by 5 to 10% a week, giving your body time to adjust.

Remember, that even though while you exercise you burn extra calories, it does not mean you can go and have some extra treats straight away. Just a small chocolate bar, like Mars or Snikers can totally nullify the results of a hard workout.

Your training routine and changing your food habits come together and supplement each other.

Eat more fiber. While it is bulky and fills your stomach pretty well, it does not have lots of calories and therefore is extremely useful for you.

Eat more salads, whole grain stuff, be it bread or rice, they are all fiber reach but lean on calories.

Eat consistently through the day. The hungrier you are, the more likely you are to eat more than you should. Learn to understand the difference between HUNGER, which is physiological need for food and APPETITE, which is more of a psychological phenomena, if you wish our desire for food when there is no real need for it. To fight it spread your food into smaller portions and eat them all the way through the day.


Don't go binge eating, have 4 to 6 smaller meals through out the day, even if it means cooking all the stuff at home and taking it to work. Trust me, it pays off.

Another simple trick to help you, is not to eat everything you have in front of you.

Always leave some leftovers on your plate and walk away from it.

The word "diet" comes from the Greek term DIATIA, meaning a manner of living, essentially lifestyle. So once you have reached you weight goals, the job is only half done, now you need to stay there.

If you REALLY want to get those pounds off and to keep them off you MUST dramatically change YOUR LIFESTYLE!!!!!

When you eat, focus on eating. In general, if you mix eating with anything else, like watching TV or reading you are more likely to eat more than you plan.

Eating is the the very moment when you either win or lose. Respect it!!!


Wow, i just read it all and thought, damn, that's a lot of info to take in at once. so i will simplify it to get you started right now. It all breaks down to a few very simple guidelines you must follow to achieve your weight control goals.


1. Your main meals are breakfast and lunch, consume most of your calories then. Dinner must be small to moderate and with little to no carbs in it.

2. NO white stuff, such as bread, rice etc. Resort to whole meal or whole grain mixes.

3. NO carbs after roughly 6 pm.

4. NO food for 2 to 3 hours before you go to bed.

Follow this simple rules and it will be your first step towards success!!!