100 Weight Loss Tips by Sue Shi - HTML preview

 

 

 

100 Weight Loss Tips

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 - Author: Sue Shi -

 

 

 

 

 

 

 

 

© Copyright 2012

 

 

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Once you admit that you have a weight problem, forgive yourself and move on to creating a plan to correct it. Stay on track and move forward, as you should create a positive mindset for the future. Many people have the goal of losing some weight. One of the biggest roadblocks to successful weight loss is the lack of good, accurate information. Try using the tips from this report to increase the chance for success in your weight loss goals.

 

• When you are first checking out ways to lose weight, don't be tempted by products that make outrageous claims that couldn't possibly be accurate. The only thing guaranteed when losing weight is that you will be better off by working hard as there's no easy solution.

 

• When setting on a weight loss goal, be sure to keep it realistic. It's impossible to lose 30 pounds in a few days. When you create realistic goals, you can enjoy multiple small successes. Doing otherwise only sets you up for failure and disappointment. Your weekly weight loss goal should be one to two pounds.

 

• Your weekly weight loss goal should be about one pound a week. Trying to lose more than that is just too much. Losing weight quickly can harm your healthy and usually results in gaining it back just as fast.

 

• When beginning a diet, it is always best to seek the advice of a diet counselor who can guide you towards the best weight loss plan for you. People have different bodies, so the fact that a diet was effective for someone you know doesn't mean it will be effective for you. Seek assistance in order to maximize your chances of success.
• If you eat more calories than your body needs, they will be stored as fat. Remember this the next time you are sitting around doing nothing and thinking about eating a huge meal. You don't need to eat large amounts unless you know you're going to use plenty of energy for extended physical activity. This way, the calories you ingest actually get used.

 

• Avoid eating right before you go to bed. If you typically go to bed at 10, then no more food after 8. If you absolutely must eat a meal before bedtime, eat vegetables and wash them down with water. Although you cannot always avoid eating before bed, do what you can to make it a habit. When the body is inactive, excess calories are stored.

 

• You can lose weight by walking. Walking is not only good for losing weight, but it can keep your appetite satisfied. You can burn up to 500 calories an hour by walking.

 

• Track your steps with a pedometer when losing weight. Every day, you should be taking at least 10,000 steps. When you are aware of the amount of steps you take, you can push yourself to take more steps. Every step helps you get closer to reaching your personal weight loss goals.

 

• Instead of using an elevator, walk up a flight of stairs. This can help you burn calories and stretch the muscles in your body. If you need to lose weight quickly, run the stairs for a little while. Always be careful because if you injure yourself, you could be setting yourself up for not being able to do any exercise and lose those unwanted pounds.

 

• To lose weight properly, your metabolism must be speed up. Gaining muscles will help increase your metabolism. Not skimping when it comes to sleep will help, too.

 

• Find exercise activities that you enjoy. That way, you can burn a greater number of calories and have greater flexibility. When you enjoy the activity you are doing, you won't even remember that it is work and you will stay more motivated.

 

• If you're having a hard time in losing weight due to weight loss programs that are traditional, then you need to try different alternatives like "Alli". These pills modify the assimilation process so that fat is not stored. This fat is eliminated by your digestive system. Find the right supplements by talking to your doctor.

 

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• Eating leftovers is wonderful for losing weight. When you're making dinner, cook extra for the following day's lunch. Create a healthy and quick lunch without needing to plan.

 

• Try to consume the right types of food if you are beginning a weight loss regimen. Don't assume that you won't eat the junk food in your kitchen. Get rid of it so that you don't fall prey to unhealthy food that is within your grasp. The first thing to do so you can lose weight is to start eating right.

 

• Reduce the amount of calories you eat every day. A single gram of fat contains twice as many calories as a gram of carbohydrate or fat. Do not eat high-fat foods, try not to use oil, and minimize your consumption of dairy. Include foods high in fiber such as fruit and vegetables which give you the feeling of being full, while cutting down on the foods that are high in calories.

 

• Eat a larger number of low calorie meals throughout the day. Eat a small healthy meal when a hunger craving strikes between normal meal times. Avoid sweet, salty, or fatty snacks and try to plan healthy alternatives if you think you will get hungry before your next meal. Your body is better able to maintain a higher metabolism this way.

 

• Chew or suck on ice chips when you feel like snacking or binging on junk food. If you are fighting the temptation to eat, try chewing on some ice. Just putting the ice in your mouth might be enough to dispel the urge.

 

• If you decide to eat nuts for a snack, then you should select nuts in their shells, including walnuts and peanuts. It will take a longer time to peel off the shells, which will lead to less food consumption.

 

• If you are dieting but you enjoy potato chips, think about eating the baked type that most brands offer. Baked potato chips don't taste too different from fried chips but are far healthier--some brands have 30 percent less calories and fat!

 

• Avocados are a great alternative to some of the fatty snacks out there. Avacados have a lot of fat but it is good fat. The texture of avocados alone appeals to people that are trying to cut down on unhealthy fats. Consider a vegetable taco that has avocado as a healthy alternative during the day.

 

• Eat less red meat. One way to do this is to include red meat in an otherwise veggie-centric dish. For example, prepare a savory vegetable stew with lean meat, or grill kebabs with fruits, vegetables and smaller cuts of lean meat. Incorporating small bits of meat into your favorite soups and casserole dishes can be very effective as well.

 

• Only eat the whites of the eggs. The yolk is not as healthy as the whites, and it contains high levels of fat and cholesterol. Egg whites can give you the protein you need.

 

• For Italian food lovers, spaghetti without pasta is right up your alley. Mix together veggie meatballs, zucchini, raw tomato sauce and oregano. This recipe has much less calories than traditional spaghetti. There are many great dishes you can revisit in a healthy way.

 

         

    

• Three bean salad is a good recipe to add to your diet. You can prepare a version of it that is low in calories at home. Combining three cans of beans with dressing can yield a wonderful meal for your weight loss regimen. This is enough for you to eat for a whole week.

 

• If you are a big fan of salad dressing, switch it up with olive oil or vinegar. If you are prone to eat veggies this way, you will find these options to be a great calorie saver.

 

• Eat slowly, enjoy your meal and participate in conversation. It is hard to recognize our body's "full" signal. Make it a habit to pause halfway through each meal. Stop and pause to evaluate if you are still hungry. Listen to your body to know how much you should eat.

 

• People can expect to lose a lot more weight if they have a friend that will lose weight with you. Make weight loss a shared experience by exercising together. You can talk about the bad and celebrate the good as weight loss buddies. When you have to answer to another person, you are much less likely to slack off on your diet and workout routine.

 

• Try to become friends with those who are physically fit to increase your level of motivation. You could make them your model when it comes to the things you want to achieve. You can also benefit from their advice and counsel when it comes to staying fit.

 

• Often the healthiest foods in a grocery store are around the perimeter of the store so focus on that first. The very nutritious foods like produce, cheeses, dairy, and meat are usually along the outside. Nasty processed foods that contain lots of sugar and salt, and not much else, make their homes in these aisles. The avoidance of these aisles will help fight the temptation to buy these bad foods.

 

• It is important to never completely cut out your favorite food. If you stop eating your favorite foods completely, you will find that you crave those foods even more. You'll end up eating too much of it in the long run.

 

• Buying smaller dishes can help you reach your weight loss goals. It is in our nature to fill our plate or bowl with food, but as time passes, portions have become larger and it's harder to figure out how much you should really be eating. Using a smaller salad plate allows you to fill your plate while still eating less.

 

• Try to eliminate the word "diet" from your vocabulary. Telling people you're on a diet can arouse negative connotations or feelings and might discourage you.

 

• It's important to make a habit of checking your weight at regular intervals while you're trying to reduce it. This will help you chart your progress and see what is working with your plan. It is a good idea to record your progress on a chart. People who keep track of it have better results.

 

• Eliminate soda completely from your diet. They have lots of sugar and carbs, and increase future sugar cravings. A better choice is a bottle of cold water to stave off thirst and help you get healthy and slim.

 

• Be sure to bring plenty of healthful snacks along to avoid hunger during your work day. This is important because if you let yourself get too hungry, you probably won't make healthy food choices. Snacking on junk food it work will day major weight loss success.

 

• To ease the transition to healthier eating, make some simple substitutions. Take a look at recipes you use often, and see where you can eliminate unwanted fat and calories. For example, you can replace butter with margarine or vegetable oil spread. Use plain, fat-free yogurt instead of sour cream. You don't have to live without your favorite foods; just modify them to fit into your dieting plans.

 

• Drink a big glass of water prior to every meal. Our brains confuse thirst and hunger a lot of the time, which leads us to eat when we are not really hungry. When you feel hungry, try consuming some water first. This techniques will help curtail overeating.

 

• You must consume fat in order to burn it. Not all fats are bad for you; Omega-3 fatty acids have many health benefits and are not usually found in highly-processed foods. You can find these fats in legumes and fish.

 

• Cooking fish such as salmon, while healthy, can also be tricky to perfect. A great way around this is to simply purchase canned salmon so that you don't have to cook it. This is an inexpensive alternative to pricier fillets or whole fish.

 

• When you consume fewer than twenty grams of sugar following a workout, the sugars may positively affect your body. By eating a little sugar with protein-rich foods or supplements, you'll use sugar to break down sugar in order to build muscle.

 

• Sleeping is important. Everyone is advised to get at least eight hours of sleep. If you're staying awake to lose weight, you should rethink this. Sleep helps to keep your metabolism up so that you can burn calories.

 

• When you are traveling, always stay true to your weight loss goals. Try to bring healthy food with you and stay away from the fast food and diners. Make sure you bring plenty of veggies, fruit, and other healthy foods. Because they are small in size and simple to pack, you can eat these easily while traveling. The most important thing you should remember to bring is water.

 

• Doing your cardiovascular exercise when you first wake up in the morning and before you eat is a great way to help yourself lose weight. Doing cardio in this way actually burns up to 3 times the calories.

 

• When you are working to lose weight, don't forget to consume a lot of water and add in some weightlifting exercises too. Many people who try to lose weight have problems with stretch marks and loose skin. Drinking water and lifting weights can reduce these problems.

 

• Avoid skipping meals when trying to lose weight. When you miss eating meals you are not going to lose weight; your body will enter survival mode and hang onto every scrap of nutrient it can instead. While you may not be feeling the hunger pangs, do try to eat a healthy meal at least three times each day.

 

• It is critical to steer clear of overeating triggers. This means you need to have control over your environment. You should avoid any contact with trigger foods in your home, your car or at work. The chances of you eating these foods are greater when you are near them, even when you aren't hungry.

 

• Eat your supper in late afternoon or early evening. When you eat earlier, your metabolism has more time to work off the calories. Studies have proven that, in the evening, your metabolism slows down considerably. By finishing your dinner early in the evening, you are giving your body more time to burn the food off.

 

• Try putting exercise in your daily routine when you try to lose weight. Strength training or aerobic exercise is easy to add into your daily activities regardless of how busy of a schedule you may have. Use the counter in your kitchen to do dips or push ups when you are cooking.

 

• Develop healthy habits to succeed at losing weight. You have a better chance of sticking to your diet by focusing on positive changes. Rather than trying to avoid stopping by your favorite candy store, start a new habit of stopping at a place that serves fresh fruit. Replacing an existing habit with a new one is easier than breaking the habit altogether.

 

• Tighten your back and stomach muscles, holding this position as long as you can. If you notice your posture reverting back to normal, just fix it again. This will help your posture and improve your overall tone - even your gluteus maximums.

 

• It is acceptable not to finish your plate. Growing up, we were always told to finish everything on our plate. This childhood belief has led many adults into unhealthy weight gain. Taking what you do not eat home with you is a great idea to enjoy your meal again the next day. If you are unsure of what makes up a portion, consider purchasing a small kitchen scale for the purpose of measuring portions. Pay attention to what you eat and stop as soon as you feel full.

 

• Pause and take a break during meals. Our bodies sometimes get confused and don't know when we are full. Get in a habit of stopping halfway through a meal. Stop for a minute and think about how hungry you actually are. Use this information to decide whether you need to eat more and how much you want to eat.

 

• Do not eat three large meals every day. You can easily take in too many calories, resulting in more difficult weight loss. Eat five or six small meals instead, and your weight loss will be more likely. Keep your meals limited to no more than 300 calories.
• Whipped butter is a great butter substitute. A lot of people do not wish to avoid butter or use butter substitutes. These people prefer how butter tastes. To lose weight thankfully you will not have to drop butter entirely from your diet. All you have to do is replace it with a whipped butter. It contains half the calories of regular butter.

 

• Remember to take note of the foods that you consume when you're engaged in a weight loss program. Research has proven that those dieters who track everything they are eating tend to lose more weight than those who do not. They have been shown to lose about twice as much weight when compared to those that don't keep track of what they eat.

 

• Dress up fruits and vegetables with healthy sauces and dips. Try dipping melons and bananas in natural applesauce, and use some healthy toppings on your raw vegetables to make them taste better and help you reach your weight loss goals.

 

• Try eating green veggies, they are super foods. Green vegetables are filled with fibers, vitamins, minerals and nutrients. Broccoli, green beans, spinach and kale are a few examples of the healthiest green veggies. You will see the weight loss you want if you incorporate these foods into your diet.

 

• Write down the healthy items you want to purchase prior to visiting the supermarket, and make a commitment to steer clear of any other items. It may also be helpful to limit the amount of time you shop for groceries. This will keep you from browsing and being tempted to purchase fatty foods.

 

• Enlist the assistance of your pets when working out. Most types of pets can be very useful weight loss motivators. You can walk, jog, or just play with your pet. Not only will you and your companion have fun, but you will be helping yourself eliminate excess body fat from your body.

 

• Start eating chili pepper sauce. These spicy peppers are highly flavorful, and they also give your metabolism a jump-start. As a result, your body will be able to burn more calories. Chili pepper can be used on many foods, including poultry dishes and eggs. This is a great way to add new flavors to your diet.

 

• Record every bite you eat and all of your exercise routines. People who keep track of what they eat will help them lose weight. You can lose double the amount of a lazy dieter just by paying attention and being careful.

 

• Try to stay positive when you are trying to lose weight. When you look at your diet and exercise programs as permanent lifestyle changes, it will be easier for you to continue to stay motivated. A positive attitude is great for getting you through the difficult days.

 

• Treating yourself for sticking to your diet is an important part of dieting success. Take a night to yourself or go out with friends to get your mind off your diet regimen. Buy clothes to display your new physique, creating both a mental and physical reward for yourself.

 

• Adjust the recipes of the food you love to eat by substituting some ingredients to reduce the calories they contain. Cravings or hunger pains make many people forget or stop their diets. Search out lower calorie options of the foods you love. These can satisfy your cravings, while still keeping you on track.

 

• You should include a schedule to work out in your weight loss plan. It makes sense to determine a set time each day for completing your exercise. Be sure to jot it down in your planner so that you do not schedule anything else during that time.

 

• If you cut back on French fries and other fatty foods, you will see acne or oily skin improve. According to some research, there are many benefits to eating a diet that is high in protein and lower in fat. Your complexion will show the negative effects of eating a high-glycemic diet.

 

• Depending on food as a source of comfort can be detrimental to your weight, so you should avoid this dependency at all costs. Working out can help you feel better when you are down. Research has shown that exercise releases endorphins, giving your mood a good boost while helping you lose weight.

 

• 'Before' and 'After' photographs is an excellent way to visualize your weight loss progress. This helps you get perspective about your progress even when the scale says you haven't lost any weight. You can also show your progress by sharing your pictures with friends.

 

• Think of "#1" as the ideal number for weight loss. If you set a rule for yourself that you are allowed ONE small treat a day, even a high-calorie one, you are much more likely to stay on your weight loss path and not feel deprived. Keeping your taste for something sweet satisfied is easily done with just one snack size candy bar or one small cookie.

 

• Try taking a walk prior to eating dinner. If you do this, you will burn some extra calories right before dinner. You will also notice that you will feel full, even though you eat less. This does not only apply to people who are already semi-fit. This also works for people who are very overweight.

 

• If your children are overweight, be sure they get plenty of sleep every night. Children grow the most as they sleep, which is when they also burn a large amount of calories. On average, a child needs to sleep eight hours nightly. Teach your children about how sleep helps their bodies grow and why sleep is important.

 

• Keep yourself hydrated with icy-cold water. Your body cools down as the ice-cold water enters makes its way through your system. In order to remedy the situation and bring its temperature back up, your body begins to burn off stored fat. Drink iced water instead of unhealthy drinks like sodas.

 

• Your fork is not a shovel. When you eat do not take too much food into your mouth at one time. It is very likely that you will consume more food if you eat quickly, as your stomach does not have a chance to signal you that it is full. If you just keep these tips in mind, weight loss is a snap.

 

• A vacation does not mean a free pass to eat what you want. Take along your own healthy snacks. Walking a lot can help you burn calories while you see new things and save money on cabs. You might be tempted to say "Forget all of this. After all, vacations are about having fun. ". but, you will be more successful if you keep up with your diet all the time though.

 

• You may want to hire a professional to help you learn to eat properly. There are many professional services that can help with weekly recipes, advice, regular guidance, and shopping lists. This prevents you from getting bogged down with little details and helps you focus on the big picture.

 

• Workout while you are on the phone. Do not sit down when you are having a phone conversation; walk around when doing it. It is not necessary to do anything strenuous. Just get your body moving, and you'd be surprised at how much those calories will add up.

 

• A large part of losing weight is knowing how to document caloric intake for the day. You need to figure out how many calories you need every day. Then record the calories you are consuming in each meal. Ensure that your calories are equally divided throughout your day to ensure you do not go over your caloric allowance.

 

• Working out can help you lose weight. Sex has shown to lessen a persons cravings for harmful types of food. Additionally, it is a fun way to burn up some calories. In fact, they say sex is good for losing about 150 calories every half hour if done correctly.

 

• Develop a consistent eating pattern. It has been proven that most people enjoy knowing when their next meal is and are less likely to search for other food when they know their schedule. Therefore it is important to set a meal time and stick to it.

 

• Exercise between three or four times per week for maximum results. Set yourself a schedule that works for you. If working out in the morning before work is your best option, do that. If working out in the evening after work is best, workout then. Make it your goal to follow through with consistency, and soon your weight loss will be real.

 

• It is proven that a bowl of cereal 5 times a week can help you to shed extra weight. When you eat cereal, you are ingesting calcium and heart healthy fibers. Although many cereals do not offer these types of healthful benefits, so avoid cereals like Cap'n Crunch and Fruit Loops. Stick with healthy, low-sugar cerals.

 

• You can help to flatten your tummy while sitting at your desk! The transversus abdominis is the primary focus of abdomen workouts. Make it stronger by sucking in your stomach and hold it while you breathe.

 

• A bit of vanity is not a bad thing, especially when you are trying to lose weight. Check yourself out in the mirror and congratulate yourself for your hard work and for the new body that is appearing. This will help keep you on track and motivated.

 

• Enjoy conversation whenever you're in a restaurant. This gives your body the time to digest your food properly. Talk about your day, share interests and enjoy the company you're with rather than resorting to keeping the fork in your mouth at all times.

 

• Watch the calories in your beverages when you are dieting. All beverages that you drink, aside from water, contains some calories. All those calories add up from beverages like colas, beer, sweet tea, coffee drinks and more. Keep track of these calories and include them in your daily allotted count.

 

• If you love pizza, there is an easy way to cut your calories if you want to eat it. Simply blot your pizza with a napkin or paper towel; doing so will soak up all the extra grease.

 

• For optimal results, you should try to view weight loss as part of a healthy lifestyle change. This holistic mindset is far more beneficial than looking at it as a chance to slim down quickly. If you're able to change the bad habits that you often do, the chances of achieving weight loss will be higher.

 

• Eating fewer fatty foods can not only help you lose weight, but also address oily skin and pimples. Many studies show that eating lots of protein and little fat is good for your health. Your skin is designed to work with a certain amount of oil. Eating high-glycemic foods causes your skin to secrete more oil, which can damage your complexion.

 

• Gradually decrease the amount of food you eat at each sitting throughout the day. If you usually have a small sandwich for lunch, try it for dinner instead. It will be easier to burn off the calories of the larger meal, as most of us are more physically active during the day.

 

• Plan out your meals early in the week so you know you are eating healthy and so you do not spend as much on groceries. By knowing what you're eating in advice, you can prepare the items that you need, which helps make preparing your meals easier.

 

• Don't keep junk food and other things you are avoiding in your house. Just by making the simple choice to leave the junk food outside the home, you will not need to constantly face temptation. Rather than having unhealthy items, keep healthy food choices easily accessible to grab for a quick snack. For example, prepare a nice veggie arrangement to have in the fridge or stock whole grain crackers to munch on.

 

• Tell everyone you know about your choice to lose weight. Maybe writing a blog about this can help you out. This can aid in your goals because by not wanting to let your audience down, you are more likely to follow through with your plans.

 

• If the first exercise and diet plan is not working as quickly as you had hoped, do not allow yourself to become discouraged. Allow some time for you to measure whether or not a plan is working. You don't need to be hard on yourself or give up.

 

• Take a hike outside. You will commune with nature while burning lots of calories. The more challenging you make the hike, the higher the calorie burn.

 

• Try to reduce your stress. When you're too stressed you will be too tempted to consume foods that aren't good for you. It can be easier to concentrate on weight loss goals and stay vigilant if your life is free from stress.

 

• Pick one day a week or month to cook a large batch of meals, then freeze individual portions. When your freezer is loaded with nutritious, healthy meal options, you will be less likely to waste your money--and your diet efforts--on fast food or carry-out. Bulk cooking also saves you lots of money because you end up buying everything in bulk then using it all up. This prevents the food from rotting.

 

• Be aware of things that are advertised as low in calories or fat when you're looking to lose weight. These products are often smaller sized, more expensive versions of the same product in a larger container, and are often full of "empty" calories.

 

 

• Once you have had your breakfast, try to stick to water as your beverage of choice for the rest of the day. Nothing is healthier for you than water as it provides no calories, fats or sugars and is not counterproductive to your weight loss efforts like other things you could be reaching for. If you only drink water after your breakfast, you will be on your way to losing unwanted pounds.

 

• Eliminate alcohol from your life. A drink here and there is okay, but too much can make it especially difficult to drop the pounds. Alcoholic beverages are usually loaded with empty calories. If you're going to drink, try a low calorie version of the original.

 

• Choose chunkier, more filling soups. You should never drink your calories. Thick soups which contain vegetables and beans will help you feel full quicker.

 

• If you feel hungry, wait 15 minutes before eating. Sometimes you may feel like eating when actually your body is really dehydrated or you are bored. When this happens, take a walk or drink some water. If you are still wanting to eat, do so.

 

• Make sure that you eat different types of foods and don't eliminate any from your diet. By removing the things you love from your pantry, you may find cravings hit you harder and more often. Consequently, it will be more difficult to stick to your diet. You'll end up eating too much of it in the long run.

 

• Find out what your ideal weight really is. Use the Internet to look up your ideal body weight based on your height and your body type. This number may not be what you have always thought, but stay true to it if you want to succeed. This information can assist you in setting healthy and reasonable goals.

 

• Do not automatically reach for foods that are labelled as 'low-fat' or 'reduced calorie'. These products are often smaller sized, more expensive versions of the same product in a larger container, and are often full of "empty" calories.

 

• You don't have to sacrifice taste when it comes to losing weight. Traditionally, weight-loss meals have skimped on flavor and sugar. Now you can incorporate sweeteners and preservatives to make your meals more appealing. If you'd like to lose weight without giving up on your favorite foods, this is definitely the option for you.

 

• Find things to enjoy other than food. Most people enjoy cooking and eating. That's not a problem. Much fun can be had with food. Just make sure there are things you enjoy as much if not more. Try looking for a hobby that helps you stay active.

 

• A great way to lose weight is to keep yourself active so you do not think about food as much. When we sit idly, our minds often wander to foods, which we then crave because we have nothing better to do. Staying busy will keep you away from this kind of behavior.

 

• Drink lots of water throughout the day. Experts recommend at least eight glasses every day to stay well hydrated. You'll want more water when the weather is hotter. Staying hydrated will keep you systems working and help you feel full, making it less likely that you will overeat.

 

• Give yourself a reward every now and then. When dieting, if you hit a set milestone, reward yourself with a piece of candy or an alcoholic beverage. Doing this doesn't mean you've fallen off the wagon. It simply means that you know you're doing a good job with your weight loss plan. Do not look for rewards constantly, however. Your diet should be a new way of life, not something that you feel is a punishment.

 

Getting rid of some excess pounds can be difficult, but if you use the advice from this report it will not be too bad. Your goals will become a reality if you use these tips. Much of successful weight loss is the result of positive thinking and keeping an image of the new you.