Do you worry about body weight? Stop worrying now because you are going to find a way, our three step plan, to get out of that situation. According to World Health Organization (WHO), worldwide obesity has nearly tripped since 1975. In 2016, 39% (over 1 billion) of world adults aged 18 years and over were overweight, and 13% were obese. Most of the world's population live in countries where overweight and obesity kills more people than underweight. 38 million children under the age of 5 were overweight or obese in 2019. Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016. So, we are not alone in this situation.

Step#1

Knowledge is Power

Sir Francis Bacon was the first to publish this powerful saying "Knowledge is Power" in his work in 1597. That means, knowledge is more powerful than physical strength and nothing can be achieved without knowledge. Knowledge is indeed powerful, and people are able to achieve their goals and outstanding results by using knowledge.

For a quick introduction to the science of body weight take few minutes to go through the following summary.

There are at least nine different known reasons for most of us put on weight. The general perception is that if we eat and drink more calories than we burn through everyday movement and body functions then we put on weight. No one can deny this fact. But, in some cases weight gain may be due to an underlying health condition. I will list them all here and they are self explanatory;

Health Conditions leading to weight gain:

1- Thyroid deficiency - treated with hormone replacement tablets (levothyroxine)

2-Diabetes - attending an education course can help to manage

3-Ageing - Exercising can help

4- Steroid intake

5- Cushing's syndrome (side effect of Steroid intake)

6- Fluid retention

7- Polycystic ovary syndrome (hormone related)

General causes of weight gain:

1- Stress - Find ways to cope with stress that don't involve food. Go for a run for example!

2- Television - Do an activity while watching TV.

3- Sleep - Get more sleep. Trust me it is not a waste of time!

4- Manners - It is NOT rude to leave a portion of cake etc in your plate. There are fridges in kitchens to store extra food. Also, It is OK to say a friend NO for high calorie food he /she offers.

Click below links of your choice for Expert view of body weight situation :

Step#2

Choose the Right Method

Along with exercise, dieting is one of the most common method used to control weight. Here is a list of methods you can start right now to fight with body weight;

1. Eat: vegetables, fruits, nuts, seeds, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin oil.

2. Eat limited portions: poultry, eggs, cheese, and yogurt.

3. Eat never: sugar (soda, candies, ice cream etc), processed meat (hot dogs etc), refined grains, refined oils and highly processed foods.

By simply watching for above Eat rules we have already BLOCKED the fuel for weight gain process.

There are several diet and supplement programs that are effective. However, it is very hard to find one that's sustainable. Before opting to any weight loss method, go through these checks;

1. Is the program fits in to your personal lifestyle and food preferences

2. Has that program been through research and been proven to be effective

3. Be cautious of programs that need purchase of expensive supplements to achieve results

4. Talk to your doctor before opting to any program, especially when you have underlying health conditions

Keeping all that in mind, we have picked some of the best, effective, and sustainable programs in the following list.

Click below links of your choice for proven effective and sustainable weight loss programs:

Step#3

Stay Focused and Persistent

Bertrand Russell said, "No great achievement is possible without persistent work". Many has the capacity to set goals and plans toward success, yet only few succeeds. Majority stops before they even start or they quit in the middle. Oftentimes, the reason for quitting is hardships, discomfort and uncertainty. Here are my tips to stay focused and persistent;

• Keep "the end" in your mind. Identify what you want to achieve.

• Know the reason why you wanted to reach "the end". This reason should bring more energy and motivation.

• Define and map your action plan and pathway. Be specific on each step it takes to reach to "the end".

• Focus on your actions.

• Don't let fear into to your thoughts. Always stay Hopeful.

• Walk with a team or a partner who are also on the same pathway trying to get to "the end"

We have picked the following courses that will help you discover a new self. All your goal -setting and planning will go to waste if you won't develop discipline. It is always best to prepare our personality first before initiating any project of any scale.

Click below links of your choice for proven Expert methods on personality development that will prepare you to stay focused and persistent: