Why Is Your Digestive System Important For Weight Loss

There’s a science to losing weight. If you want to succeed in losing your body fat and becoming slim and trim you want to understand the way the body works. First, to be slim and trim you want to lose your excess fat. That’s a little different than just losing weight. When you just lose weight you're losing mostly muscle mass. Mass that has become flabby and isn’t being used, so when the body needs energy and you didn’t eat anything necessary to create that energy it will look for flabby muscle mass to burn. It will create more energy than just burning fat. About 70% of your weight loss will be muscle mass and only 20% fat and about 10% miscellaneous. The trouble with that kind of weight loss is that your percentage of body fat will actually increase. As your percentage of body fat increases the number of calories you burn per day will decrease and you’ll add more fat with every meal.

By lowering your percentage of body fat to say 20%, you can get your body to function properly again. No more being sick. You can actually start to benefit from the nutrition in the food your eating. Excess body fat will rob the body of energy that should be used for body functions.

Your digestive system does a lot of important work for your body. Food isn’t in a form your body can readily use, so it’s the digestive system that has to break it down into its parts. Through digestion, your body gets the nutrients it needs from foods and eliminates anything it doesn’t need. This is a really basic overview of the digestive system, but obviously, there’s a whole lot more that goes into it that makes it all work.

And, unfortunately, this also means that things can pretty easily go wrong. For the purposes of this article, we are discussing a healthy digestive tract that hasn’t been altered by surgery, such as colectomy, gallbladder removal, or resection.

How Long Is the Digestive System?

The digestive system can vary in length somewhat from person to person but can be from about 25 to 28 feet long in most people, with some being as long as about 30 feet. The esophagus is about 9 to 10 inches in length, the small intestine is about 23 feet long, and the large intestine is about 5 feet long, on average.

How Long Does Food Digestion Take?

The time it takes for food to digest can vary a bit from person to person and between males and females. Studies have shown that the entire process takes about an average of 50 hours for healthy people, but can vary between 24 and 72, based on a number of factors. After chewing food and swallowing it, it passes through the stomach and small intestine over a period of 4 to 7 hours.

The time passing through the large intestine is much longer, averaging about 40 hours. For men, the average time to digest food is shorter overall than it is for women. Having a digestive condition that affects transit time (the time it takes for food to pass through the digestive system) can shorten or extend the time.

Why Is Digestion Important?

We eat because we need nourishment, but our food isn’t something our bodies can easily assimilate into our cells. It is digestion that takes our breakfast and breaks it down. Once it’s broken down into parts, it can be used by the body. This is done through a chemical process, and it actually begins in the mouth with saliva. Once the components of food are released, they can be used by our body’s cells to release energy, make red blood cells, build bone, and do all the other things that are needed to keep the body going. Without the digestive process, the body isn’t going to be able to sustain itself.

From The Mouth To The Anus

The digestive system is one long tube that runs from your mouth to your anus. It’s kind of gross to think of it that way, but that’s exactly what it is. Now, there are valves and twists and turns along the way, but eventually, the food that goes into your mouth comes out of your anus. The hollow space inside the small and large intestines that food moves through is called the lumen.

Food is actually pushed through the lumen throughout the digestive system by special muscles, and that process is called peristalsis.

When you chew food and swallow, these are the structures in your body that the food goes through during its journey down to the anus:

Mouth. Food breakdown begins with chewing and the mixing of food with saliva. Once food is chewed sufficiently, we voluntarily swallow it. After that, the digestive process is involuntary.
Esophagus. Once food is swallowed, it travels down the esophagus and through a valve called the lower esophageal sphincter to the stomach.

Stomach.

The stomach is where the rubber meets the road in digestion. There are digestive juices in the stomach that help break down the food and the muscles there mix the food up. After the stomach has done its job, there’s another valve, called the pyloric valve, that allows food to move from the stomach and into the first part of the small intestine, which is called the duodenum.
Small intestine. Once food reaches the small intestine, it’s mixed with even more digestive juices from the pancreas and the liver to break it down. The peristalsis in the muscles is still at work, moving everything through. The small intestine is where most of the nutrients are extracted from food. The intestinal walls absorb the vitamins and minerals. Anything that the body can’t use or can’t break down is moved through the entirety of the small intestine, through the ileocecal valve, and on to its next adventure in the large intestine.

Large intestine

The large intestine doesn’t do much digesting, but it is where a lot of liquid is absorbed from the waste material. Undigested materials are moved through, which can take a day or more, and then into the last part of the colon, which is the rectum. When there is stool in the rectum, it precipitates an urge to defecate, and finally, the waste materials are expelled out through the anus as a bowel movement. All these body functions will take the energy that your body gets from the food you eat. But your body fat can be robbing much of that energy. Unfortunately, your body has to keep all of your body mass alive, even your fat and when you are larger than you should be, your body has to take energy from body functions to keep the extra big body alive.

It may be easier to keep or lose weight by eating a simple, boring diet with fresh foods. Don't be afraid to repeat the same foods over and over a few times a week.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

The Time Of The Year We Love and Hate

We love the Holidays. The shopping, the parties with our friends, the Holiday music, and the movies, we love it all. But the part we hate is all the extra calories. And most of us are so busy during the Holidays that we slack off on our workouts just to have more time for everything else.

" If you're anything like me, the holidays are guaranteed to add 10 pounds. It happens every year and it takes 3 months to lose it. Hopefully, it doesn’t take you 3 months, but for me, it’s a chore. The problem for me is that I got used to eating those foods I love and I gave up losing weight. Instead of sampling, I indulged in January when I should give up those treats, I tricked myself into thinking I could eat those treats if I just cut back a little.

Cutting back never worked for me. I have to cut out those treats and get back to my weight-loss diet. I have to eat all-natural foods, no dairy, and an almost “gluten-free” diet if I can. This type of diet isn’t right for everyone but it works for me. I follow the “Mediterranean diet” and get all the nutrition I need; by eating several small meals a day. I’m never hungry.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Examine The Reasons You're Not Losing Weight

Under normal circumstances, most people can lose 5 to 10 pounds in 1 or 2 weeks, and then they stop losing. If this sounds familiar you are not alone. That 5 or 10 pounds you lose quickly has nothing to do with losing fat. You are simply emptying your digestive system, which can average up to 10 pounds. After you go back on a regular diet, the weight come back. To lose weight permanently you have to lose body fat.

Losing body fat is not the same as just losing weight. But the good news is that by losing body fat the weight doesn’t return unless you add fat to the body and after losing most of your fat it becomes easier to maintain your new body.

I made two lifestyle changes to lose my fat. One was to only eat fresh food. Number two was to stop drinking my calories with one exception, Protein Shakes. I make my own. It’s easy, you don’t need anything like a blender. I would just shake mine. Almond Milk, Protein Powder, and plain Greek Yogurt to thicken.

I followed the food pyramid shown below with an emphasis on seafood and chicken.

The food chart above is the Mediterranean Food Pyramid. It gives you a breakdown of what to eat and how often to eat those foods. If you follow the diet you will see progress in a couple of months. This plan has no restrictions except that you must follow the plan and only eat the food on the pyramid as they recommend. No quantity to follow eat all you want. No calories to count. You may not lose weight at the beginning but after your body gets used to the new diet you will start to snack less and snacking on the same foods on the pyramid won't build fat. 

The best snack foods are nuts and fruit which are on the pyramid in the Daily section. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Why Eat Breakfast?

How often have you heard that eating breakfast boosts your metabolism? It might seem logical that eating a meal first thing in the morning gets your metabolism revved up, but the fact is that there’s no evidence to prove it actually does. In fact, scientists are clear about the benefits of breakfast and a boost in metabolism isn’t one of them. The truth is that breakfast should be the biggest meal of the day because you haven’t eaten anything in 10 hours and it will reduce your urge to eat during the day. Breakfast isn’t meant to help you skip other meals, but it will reduce that starving impulse you have at lunch.

I was one of those guys who never had time to eat breakfast, and now I know I was wrong. Bare with me this is a long story. When I was in my twenties I would hardly eat, except on the weekends. I left for work before 6:00 am, and didn't return home until after 7 pm. and sometimes later. I didn't eat breakfast on weekdays and only grabbed something quick for lunch. I stayed busy and seldom stopped for a real meal. At night after I returned home I would eat a large meal, talk for a while and then retire to our bedroom after the kids were in bed.

I was hit by a car at age 31, and my whole life changed. My wife and I decided I would never be able to return to the construction company I was working for. I spent the next two years on crutches while going through a series of surgeries to restore the full use of my left leg.

My wife and I decided to move to a different state where the cost of living was lower. We opened a restaurant in the Houston area and never looked back. We still live in the Houston area 45 years later and have no regrets. 

Going back to the point I was making about eating breakfast, After many years when I had more time to do what I want. I realized by eating a bowl of oatmeal each morning I didn't get hungry at lunch, I would eat a small lunch and than a small dinner a few hours later, but I didn't seemed to be real hungry. That breakfast I was eating cut my food cravings. I started to lose weight and I started to feel better. 

Breakfast and Metabolism: What Scientists Say

When it comes to scientific studies and metabolism, researchers agree that the science is inconclusive: there’s no research showing a direct link between breakfast and better metabolism.

In a recent conference, members of the American Society for Nutrition met to discuss how eating frequency affects our weight. They evaluated a wide range of studies that investigated meal frequency, weight, and metabolism. Their conclusion? Since eating habits are very hard to study, research hasn’t been able to establish a clear link to increased metabolism. In fact, they found no data to suggest that eating frequency, in general, has an effect on the calories we burn each day.

A statement released by the International Society for Sports Nutrition reinforced that conclusion, saying, “Increased meal frequency does not appear to significantly enhance diet-induced thermogenesis, total energy expenditure or resting metabolic rate.” In real terms, that means that eating regular meals does not directly affect the number of calories we burn every day.

Breakfast and Metabolism: What Dietitians Say

Nutrition and diabetes educator Jill Weisenberger, M.S., R.D., CDE, explains that many people misunderstand the benefits of eating breakfast.

“Eating breakfast doesn’t affect the metabolic rate in the way people like to say it does. There are studies to support breakfast eating for weight management, but not for a calorie-burning boost.”

Her opinion is supported by the position statement of the American Dietetic Association, which is endorsed by the American College of Sports Medicine. In their statement about eating breakfast, they confirm that, while eating breakfast has been associated with lower body weight, there is no clear evidence to suggest that it has any effect on metabolism.

Benefits of Eating a Healthy Breakfast

So does this mean you should skip breakfast? No. Just because eating breakfast may not improve your metabolism doesn’t mean that you should skip the meal entirely.

I always start my day with protein. Any professional you pick to consult you on weight management to weight loss will tell you the same. Eggs are a great source of protein. Ham and eggs with wheat toast are my favorite, but this is where you need a doctor’s advice. Some people have cholesterol problems and can’t eat the same foods I do. I also eat oatmeal in the morning and skip the wheat toast.

Breakfast will give you the fuel to start your engine and keep you going until lunch. If I know I’m going to eat a late lunch then I’ll eat yogurt or a banana mid-morning. Be careful to watch your calories in the morning, and don’t blow the calorie budget for the day, but 2/3’s of all your daily calories should be consumed from the time you wake up until you finish lunch. You eat those calories to give your body the fuel to create energy. That is why you need to eat most of your food in the morning.

For me, the ham and eggs with oatmeal set the pace and my other meals can be smaller. Big meals early in the day give you all day to burn calories. Big meals at night give you almost no time to burn calories before bed. At night your body burns almost no calories.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

How Many Adults Do You Think Are Overweight?

You want to read this if you think being overweight isn’t any biggie.

Fewer than one-third of Americans are currently at a healthy weight, with the rest of the population either overweight or obese, a new report finds.

About 35 percent of men and 37 percent of women are obese. Another 40 percent of men and 30 percent of women are overweight, researchers said in the June 22 issue of JAMA Internal Medicine.

“Obesity is not getting better. It’s getting worse, and it’s really scary. It’s not looking pretty,” said Lin Yang, a postdoctoral research associate at Washington University School of Medicine in St. Louis.

Obesity has been linked to a number of chronic health conditions, including type 2 diabetes, heart disease, certain cancers and arthritis, Yang said.

“This generation of Americans is the first that will have a shorter life expectancy than the previous generation, and obesity is one of the biggest contributors to this shortened life expectancy because it is driving a lot of chronic health conditions,” she said.

The new report used data from the National Health and Nutrition Examination Survey gathered between 2007 and 2012, involving more than 15,000 men and women aged 25 and older.

Based on the data, researchers estimate that more than 36 million men and nearly 29 million women in the United States are currently overweight. About 32 million men and 36 million women are obese, the researchers found.

Overweight is defined as having a body mass index (BMI) between 25 and 29.9, according to the U.S. Centers for Disease Control and Prevention. BMI is calculated by comparing a person’s weight to their height.

For example, a 5-foot-9 man who weighs 169 pounds or a 5-foot-4 woman who weighs 146 pounds both have a BMI of 25, and would be considered overweight, according to the U.S. National Institutes of Health.

Obesity is defined by the CDC as any body mass index of 30 or higher. A 5-foot-9 man who weighs 203 pounds or more is considered obese, as is a 5-foot-4 woman who weighs 175 pounds or more.

More Americans are overweight and obese these days, compared with federal survey data gathered between 1988 and 1994, Yang said.

Back then, 63 percent of men and 55 percent of women were overweight or obese, with a BMI of 25 or greater. Today, around 75 percent of men and about 67 percent of women are either overweight or obese, according to the study.

The new obesity figures did not come as a surprise to Dr. Elliott Antman, president of the American Heart Association.

“It’s in line with what we already knew, and it provides some numbers on the magnitude of the problem,” Antman said of the new study. “It puts a face on the issue, and it’s a significant problem.”

Obesity is related to increases in diabetes, high blood pressure, and elevated cholesterol, “all of which converge on an increased risk of heart disease and stroke,” he said.

America’s weight problem is an issue that will not be resolved through a purely medical solution, Yang and Antman said. Politicians and officials at the federal, state and local levels will need to weigh in with policies that increase the number of calories people burn and decrease the number of unhealthy foods they ingest.

For example, communities need to adopt plans that will make it easier for people to get around on foot or ride a bike, rather than sitting in a car, Yang said.

“America is a very much car-dependent country. We know car driving is a chunk of sedentary behavior,” she said. “More walking or bicycling would increase the physical activity of the whole nation.”

Policymakers also need to find ways to improve the availability of inexpensive, healthy food, Antman said. Right now, processed food and fast food that is high in unhealthy sugar, salt, and fat tend to be more affordable and available in America’s communities than healthier options.

“Fast foods are less expensive, so that individuals trying to feed a large family might tend to purchase them rather than fresh foods, which are harder to find and more expensive, and therefore less economically appealing,” he said.

WebMD News from HealthDay

I get the problem, kids want fast food and in order to get kids to eat, you buy the food that they want. It seems that no matter how well you train your kids to eat after they start school, they eat the same things their friends eat. There lies the problem.

I’m not one for Government intervention, but manufacturers are being allowed to put ingredients in our processed foods that are causing health problems and causing us to gain body fat. The public has to complain to lawmakers to tighten regulations on foods. Processed foods are killing us. Processed foods are causing major health problems that are ruining our health system. Most people can’t afford health insurance anymore because of their pre-existing conditions. The Affordable Care Act has tried to address those costs, but it’s failing to address the biggest problem. The raising cost of health care has slowed down. In 5 years, I think the premiums will be unaffordable once more.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Why Should We Lose Body Fat?

Why is it important to lose body fat? Extra body fat is extra mass that your organs have to keep alive and the bad fat you’ve accumulated is of no value and you probably won’t be able to burn it as energy. As an adult, your organs will develop to the size they should be to maintain your body mass. All of this is predetermined by your genes. Because of your genes, which you get from your parents and have been passed down over generations, things like your height and the size of your body are built-in into your genes. The part that most of us forget about is that you inherited those genes when your parents were young and in their prime. Adding weight as you get older is not predetermined. You do that on your own because of the habits you acquired.

Generally, if you’re adding weight in adulthood it’s because you’re not as active as you were and your picking up bad eating habits. It has very little to do with your genes. That said, you have fat cells throughout your body, some will fill up with fat and some will never fill up and that’s predetermined by genes. The amount of fat that fills those cells is determined by the food you’re eating. So it’s only you that will determine how much body fat you have. The places on your body where you add that fat are pre-determined by your genes. So if fat legs run in your family you will probably add fat to those areas first.

Excess body fat is dangerous to your health, that’s true. Excess fat puts a strain on your organs, especially the heart, also your joints, and your back. Your body was only intended to carry so much weight. When you exceed that weight you're stressing out the entire body. And as you get older your body will have an increasingly harder time dealing with your extra weight. The extra pounds will cause your blood pressure to increase, your cholesterol to go up and your heart rate to increase and ware out quicker. Belly fat is the worst fat for your heart, just ask your Doctor. Of course, your doctor is more than willing to prescribe any drugs you might need to keep you going, but you only putting a bandaid on the problem. It’s your body fat that will shorten your life by causing diseases like diabetes and congestive heart failure just to name a few. Excess body fat can also cause cancer. Why do you think we have all these new Cancer centers in the U.S.; Americans are getting heavier. Your health problems are mostly your own fault. Yes, you can inherit some health problems but when you have a genetic problem it’s usually only the possibility that you could get the disease or condition.

It’s your lifestyle that determines most of your health problems. You’ve seen the statistics. Americans are more overweight than ever and the trend is expected to continue. The lifespan of our children will likely be shorter than ours for the first time in the history of mankind, due to chronic diseases related to obesity. You’re the only one that can lose fat and make your life better.

I lost my body fat not to extend my lifespan but to live a healthier life right to the end. My doctor took me off the medications I used to take.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you want to lose your body fat, look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Succeeding In Weight Loss

Many factors can impact the success or failure of a new diet or exercise program, so we often spend a lot of time researching and choosing the best weight loss program, finding the most effective workout routine, or eating the right foods. But a mental attitude can also affect whether or not you lose weight. One of these factors is self-efficacy, and it’s easy to change.

What is Self-Efficacy?

Self-efficacy is your belief that you can successfully carry out a specific task. Simply said, You have to believe you can do it. If you start your weight loss journal with the words, “I can lose weight!”, your self-efficacy with regard to weight loss is probably high. You noticed I said weight loss journal, I know most of us don’t keep a journal, but today it’s easy. The traditional way would be to buy a book with blank pages and write every day about the goal you have. Today, you can start a journal on your computer or tablet by using any text writer that comes with your computer. 5 minutes a day and you can jot down the things you ate, and if you working out, even if it’s walking put down what exercise you did. O.K., you might ask yourself why go thru the bother? Well, first it shows that this time you are serious about losing weight and you're going to keep a record of your progress. Remember, if you haven’t done this before, start your journal with a statement of your goal. And if you ever get discouraged just read the journal from the beginning. It’s a reminder of why you decided to lose weight. Also, a journal can help you when you hit a stopping point and you can’t lose any more. Read the journal and you can see what you are doing differently and why you stopped losing.

Self-efficacy generally relates to a specific goal. For example, you may have strong beliefs that you are capable of skipping a high-calorie late-night snack. That means your self-efficacy regarding late-night snacking is high, but you might have doubts about whether you’re going to get up early the following day to work out. Your self-efficacy regarding the morning workout is low.

Self-Efficacy vs. Self-Confidence.

It might seem as if self-efficacy is just another version of self-confidence, but that’s not true. Let’s use an example: say Carol is a graphic designer who has worked her way up the corporate ladder to become the head of her department. She’s proud of her accomplishments, comfortable in social settings, strong but respectful in dealing with her boss and positive about her personal relationships. Carol has a strong sense of self-confidence.

But let’s say that Carol is overweight. She’s tried dieting repeatedly, has worked with personal trainers to stick to an exercise program, and has even gone to weight-loss camps to shed her excess pounds. Nothing has worked. Carol now believes that she just can’t lose weight. So even though Carol is self-confident, her self-efficacy about her ability to lose weight is low.

Why Does Self-Efficacy Matter?

Researchers have found a strong link between one’s beliefs in her ability to successfully perform a task, and her completion of that task. Quite a bit of research has been done with regard to self-efficacy and weight loss — most confirming a relationship between strong beliefs (either negative or positive) and actual success.

To see why it matters, let’s go back to our example of Carol. Let’s say that Carol’s new diet coach has identified a weak link in Carol’s diet: she’s good for most of the day, but she tends to eat too many of the cookies and cakes that are left in the lunchroom at work. Let’s say that Carol has never been able to pass up those treats in the past, so her belief that she can do it now is minimal. When she’s faced with a tray of brownies, she’s not likely to muster the willpower to walk away, because she knows that she always fails anyway. Her attitude is, “why to bother to make an effort?”, and she eats a brownie. Carol’s beliefs about her abilities have become a self-fulfilling prophecy.

But let’s say that her diet coach was able to build her self-efficacy. The coach was able to remind Carol of the many other situations where she has successfully passed up treats in order to stick to her diet. He tells her that he believes she can do it. Now, when Carol is equipped with the belief that she can, in fact, walk away successfully, she’s more likely to do so when she’s faced with the tray of brownies.

How Do I Build Self-Efficacy?

So how do you turn a negative belief system into positive thoughts? Researchers have identified four things that impact self-efficacy: mastery of experiences, social modeling, social persuasion, and emotional responses.

4 Ways to Improve Self-Efficacy to Lose Weight

Set and reach small goals. To improve your mastery of experiences, you want to successfully complete small goals that will act as stepping stones to larger accomplishments. Break each long-term goal into smaller achievable goals, and as you complete each one, acknowledge it in your journal and remind yourself of your success. The completion of each small task will build your level of self-efficacy for completing larger tasks in the future.

 Surround yourself with positive messages. If the people that surround you are successfully completing the goal that you want to achieve, you’re more likely to believe that you can do it, too. Find friends that have some habits you admire. Skip the lunchroom snacks and spend your break with a crowd that eats a healthy meal. Instead of going to happy hour with your buddies, find a few friends that want to hit the gym and exercise. You can also surround yourself with positive messages electronically. Sign up for newsletters that provide healthy messages, fill your Facebook feed with posts from weight loss coaches and successful dieters, and follow health-oriented Twitter feeds.

Social Persuasion. Let friends and family know that their encouragement and positive messages make a difference. Then, make it a habit to acknowledge the compliments when you get them. Often friends and family have a similar problem, then maybe you can’t talk about it, this is another area where social media can help. Several recent studies have found that positive messages sent electronically can help people lose weight. Get connected with other dieters who have lost weight. Your friends and family will come around to your way of thinking after they see the progress you made. Then watch the compliments come in.

Learn to Relax. Emotions can trigger overeating. If or when you become stressed, that can trigger a food binge.

If the concept of self-efficacy is new to you, don’t worry. Simply your awareness of your positive and negative beliefs may help you change the things you need to adjust in order to lose weight. Remember to start small, make changes gradually, acknowledge your successes, and move forward from there.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.