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Going over the last article I have given 7 important steps to weight loss. In this article I am backing up what was said with studies and articles and links to these studies and articles. Please take your time read use the links read them and put together a plan of attack.

1- Nutrition and Portion sizes is 70% of any weight loss is program. This study actually shows proof although I do not promote weight loss only by nutrition. I stress the importance of nutrition in weight loss and advise an exercise program consisting of weight training and cardio.

Along with proper nutrition reducing portion sizes increases the amount of weight loss drastically. To determine your portion size as we all are different a very easy method that works really well is achieved by using your hand to determine your portion size. This is an easy method requires no counting, keeping score, or points; besides it is always with you. I discussed how to use your hand to determine portion sizes here.

2- By eating regular frequent meals this helps in several ways as this study shows. "Eating a lot of small frequent meals, you get to the point where you are hungry, but not starving," Kuhn says. "It's about feeding myself so that I have enough energy and I am never hungry, so I don't feel like I am dieting." Add between meal snacks fiber rich bars with a quality protein source.

3- Increase your fiber for several reasons fiber burns calories and fiber is good for your body as this study shows. "In a six-month study of 180 overweight adults, researchers found that whole-grain cereals helped people lose weight while boosting their consumption of fiber, magnesium and vitamin B-6. An excellent source of fiber in a protein I use in my oatmeal and add to milk as a snack during the day is BSN Syntha-6.

4- Increase water consumption to help your body flush itself of the water it has been storing through out all those years of "survival mode". It takes a while, but this is a beautiful thing happening to you. As you continue to give your body all the water it could ask for, it gets rid of what it doesn't need. It gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. You are excreting much more than you realize. Your body figures it doesn't need to save these stores anymore; it's trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing the human to return to a normal life. It's true. This is called the "breakthrough point."

Stay away from soft drinks as this study shows. "What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher."

In fact, when the researchers took a closer look at their data, they found that nearly all the obesity risk from soft drinks came from diet sodas. "There was a 41% increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day," Fowler says

5- Get an exercise going whatever you can but it is better if a weight training and a cardio going. I will give some ideas on weight training without a gym in the next article ok. If losing weight from exercising wasn't good enough this article will beef up the reason to get an exercise program going and keeping it going.

6- Proper rest between workouts and enough sleep is so important I can't put enough emphases on it. Two studies show without enough sleep the weight piles on and besides being tired usually sabotages all our well made plans.

7- Plan everyday not to quit. Post before pictures on the fridge, bathroom mirror and bed.

I hope this provides you will plenty of information to research, plan, and put into motion a life long change in your battle against weight.

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