Advice for Losing Weight
Reaching goals the smart way

Which Helps Lose More Weight, Diet or Exercise?

Some say to eat less, some say to exercise more and for some the answer is easy: "Burn more than you've consumed!" These are all correct but for different circumstances. For initial weight loss you should focus on your diet. When you're already shaping your body and reaching your ideal weight, fitness and diet will be most beneficial. At your desired weight, regular exercise should do the trick.

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Recognize Emotional Eating

Emotional eating can lead to the stage when we can't distinguish from physical and emotional hunger anymore. When we realize that an emotional trigger has just made us eat a meal, it's time to consider if measures need to be taken.

Regular emotional eating is a kind of addiction, which means we'd be better without it. To be clear, eating a big bowl of ice cream on a bad day is not worth the consideration. But when ice cream is the first thing that comes to our mind after a stressful event, it's time to take measures.

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Overweight and Workout

If you are overweight, you have to realize the strain your joints and body are under. Choosing the activity is therefore crucial. When choosing, it is also important we like the activity, even though it often happens that we start liking the activity once we get familiar with it and have no pain or other problems during it.

The most useful workout for losing body fat is at an intensity of 60-70% of maximum heart rate.

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Emotional Eating – Why Do We Do It?

For people, food has symbolic meaning. It seems like food helps us bring sense to life and sometimes we believe that if we control what we eat, we control our lives. It feels like with food we can literally fill our bodies and fill in the emotional gap that comes with lack or discontent of our feelings.

To put it more concretely – we don't only eat to feel full, but also to relax. Sometimes we eat to enjoy the taste or maybe because common meal with a potential partner can help us get to know each other better, and sometimes just to get rid of excessive stress.

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Losing Weight and Immune System

When dieting, our organism reacts to lack of sugar by starting the production of stress hormones to decompose fats. These decomposed fats are then transported by our blood to liver, where they are broken down into glucose. So actually the stress hormones cause weight loss. Everything sounds great so far. But unfortunately stress hormones are also decelerating the immune system.

This unfortunate double role of the stress hormones make every weight-loss tightly connected to slowing down our immune system. Thus we are overwhelmed with hormones when losing weight, especially if we do it intensively. These hormones strongly weaken our immune system (actually, such hormones are used after transplants when we need to restrict functioning of the immune system so that the body doesn't fight against new organs).

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Feeding Is an Ineffective Way to Deal with Stress

Different people cope with stress in different ways. Many times, the coping strategy also depends on the problem itself. However, everyone still has their own general pattern for coping with stress.

In general, we can cope with stress in two manners:

  • first is oriented towards the problem
  • the other to one's emotions.
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How to Approach Losing Weight?

People approach losing weight in different ways. Some of them are healthier, but most of them are not healthy at all. Professionals don't recommend fast weight-loss caused by starvation, because it can cause great metabolic changes that modern biochemical analyses of body cells and fluids have shown.

This advice explains why our organism and health are endangered by starvation. You can also read about approaching weight-loss in a healthy way and why healthy dieting is actually a life-long transformation of habits from unhealthy to healthy ones.

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Symbolic Meaning of Food

Satisfying the physical need to eat is one of the basic human needs. Apparently food plays an important role in our lives, not only in physiological, but also in psychological sense. Emotions are also closely connected to our eating habits.

Food or eating itself can have a symbolic meaning. Through food we many times compensate temporary or chronical emotional lacks, we could also say that we try to satisfy needs that we weren't able to fulfill.

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Risks during Exercise for Weight Loss

Exercise hand in hand with a diet is the most effective approach to weight control. It's about lifestyle and not a one-time event. However simple it sounds, weight control is about keeping balance between consumed and spent energy. The more we eat, the more we have to move. Anyhow, for the best effect it is crucial to understand some more facts beyond the calorie counting, as explained in a much different psychological advice about weight loss.

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Energy Processes during the Exercise for Weight Control

Muscular work requires energy. The muscles get this energy from the food we consume. Among all, only carbo-hydrates (CH), fat (F) and proteins provide the energy for movement. Among all foods a lot of energy comes from alcohol, but it is not possible to be used for muscular work.

Energy sources for muscular work don't contribute to energy processes equally. The most important are CH and F, because proteins cannot be used as an energy source in normal circumstances. Despite that fact, proteins are important for endurance sports activities, because they are necessary to repair muscular microdamages that occur during the activity.

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Causes of the Modern Obesity Epidemic

In the past, it was important for the survival of the body to be able to store all overhead energy into body fat. It was an important capability for a human being to have some backup energy for times when there wasn't enough food available. It wasn't that long ago in history that the human population was scarred by hunger and the fat storage was very welcome, especially for women who were responsible to provide enough food for babies during pregnancy.

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Stress and Eating Habits

The usual stressful events that happen daily should be bearable by most people. Stress becomes a problem, when such events start to pile up. When this happens, a person who is over-subjected to stress can become chronically stressed. Chronical stress does not only appear as a momentary welfare and impaired psycho-physical condition, but it also causes changes in one's physiological state, because stress destroys the state of homeostasis or so called "status quo" of the body.

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