Weight loss is a tricky subject in America, where so many young girls (and boys) are turning to anorexia, bulimia, and other eat disorders. While weight loss can be a very good and necessary thing, it can also turn into something horrible that affects millions across the nation and can even cause death. Knowing when you need to lose weight and when you do not is important in the fight against both your personal poor health and the terrible disease that are sweeping across the United States.

You can know that losing weight is often a very personal option. However, if you are more than 20 pounds overweight, losing the pounds is important for your health. Look at the recommended weight for someone of your size as a start. However, because everyone’s bodies are different, because of fat and muscle ratio to body weight, you should really see your doctor if you feel like you need to lose weight. A doctor can confirm this or put your mind to rest by telling you that your weight is normal. This is the best way to make sure that you are being healthy.

There are also times, however, when you definitely do not need to lose weight. First, if you aren’t as thin as your favorite actor or model, that doesn’t mean you need to lose weight. Often, models and actresses are airbrushed in photos to look more toned and they have personal trainers that work with them for hours every day in order to help them stay in shape. If your body weight is normal, you do not need to lose weight, even if you are a pants size bigger than your ideal celebrity.

Your also don’t need to lose weight just because you gain it. People gain weight for a number of reasons, and this is especially common during puberty and for the few years after. If you gain weight check out the rest of your body—are you going through a growth spurt in height as well? Also, don’t worry about gaining weight when you are lifting at the gym. As you tone your muscles, you will look better, but because muscles are heavier than fat, you may actually gain weight.

Lastly, you don’t need to lose weight simply because someone else makes a rude comment about your looks. People are cruel, but everyone has a different body make up. If you are happy with your weight and it is within the normal range for someone of your age and height, than chances are that the rude comment is stemming from other issues, not because you actually do need to lose weight. Be happy with  yourself and eat a healthy diet and you shouldn’t need to worry about losing weight.

Most people struggle with food.  Eating the perfect diet is seldom unattainable. Realizing this and knowing about our health and food nutrition can help when it comes to making wise dieting decisions.

Many of us deal with food “cravings.” Studies show that it’s very common for food cravings to happen quite often around bedtime. Your guard may be down, you’re tired, you may have had a tough day, and you find comfort with a tasty treat.

When we don’t control our food cravings, what starts out as an innocent bedtime snack can rapidly turn into a full-blown feeding frenzy. We march to the kitchen and any other place where food might hide with little regard for the effects.

Most food cravings seem to be more related to your emotional state rather than satisfying a nutritional need. It’s not completely understood why we over-indulge.

Here are some ideas to combat food cravings:

• Out of sight, out of mind.  If the food isn’t available, you can’t eat it! Keep that cookie jar empty.  Keep healthy food choices on-hand.
• Common feelings and emotions surround food cravings such as boredom, loneliness, or stress.  Recognize these and you will be able to better deal with food desires when they hit you.
• Self-control and discipline on their own will not cut it! If you depend totally on yourself for control, you will not succeed. Having supportive relationships is necessary.  If you don’t presently have a support network, start building one now.
• Don’t beat yourself up if you fail to control a food craving. You can always make it up tomorrow. Make use of your support network like calling a friend, or family member that you can share your feelings with.
• Get the right amount of sleep. When you are tired, you are more likely to get a food craving.
• Don’t give up.  If you have a slip-up, do whatever is necessary to regain control. Try to practice restraint most of the time.
• Exercise. Try to get at least 30 minutes of physical activity every day.  Exercise release feel-good endorphins and helps cut down on cravings.
• Satisfy food cravings in moderation. Limit your consumption of craved foods to 100 to 200 calories.
• Substitute craved foods with with low-fat varieties.  If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try a fruit to satisfy that sweet craving.
• Do not skip meals. Eat every 3-5 hours. Try eating 6 smaller meals with nutritious snacks instead of eating 3 big meals.
• Hunger cravings are oftentimes stress related.  Stimulate the regions of the brain that stimulate pleasure by taking a walk in the park, making spiritual connections, getting in front of a cozy fireplace, taking a relaxing bath, doing yoga.  Bottom line, pleasurable experiences are a great substitute for comfort foods.
• Certain medications (prescription and over the counter) can be appetite stimulants. If you are on a medication and troubled by food cravings, discuss it with your physician or pharmacist. They may be able to recommend alternatives that do not send your cravings out of control.
• Make distractions for yourself. Do anything other than cave-in to your desire for food.  Get busy, exercise, work, etc.
• Clean house in your refrigerator and kitchen cabinets.  Discard unhealthy stuff and start shopping healthy. Carefully planning what foods you have in your kitchen will go a long way for improving your chances of success.

The key to successful weight-loss is to set sensible goals. Setting goals allow you to track your progress and gives you defined targets to aim for. Don’t set your goals too high because you will set yourself up for failure or worse, risk your health by losing too much weight too fast. However, you should set a goal that will give you a challenge. Here are a few guidelines on thinking up sensible weight-loss goals.

Consult with your physician.  Meet with your physician or general practicionaer. He or she knows your medical history and will be able to advise you on how much weight you should lose. Speak to your physician before starting any diet or exercise regimen.

• Keep your weight loss to 1 to 2 pounds per week.
  • Never try a crash diet.  Just the connotation spells trouble and should be avoided at all costs. You should keep to a slow and steady weight-loss plan. Decide on an ideal target weight (be realistic) then set your expectations for losing one to two poinds per week. So if you feel like you need to lose 20 pounds, your goal will be to get to that weight in twenty to forty weeks.

• Smaller goals make a difference.
  • Don’t start a weight-loss program thinking that success means completing the target weight and target date.  You will see and feel the benefits of losing as little as 10% of your body weight. Break up your ultimate goal into smaller goals to reach along the way. It can be intimidating looking at the ultimate goal. Breaking it up into smaller goals allows you to concentrate first on your smaller goal, giving you a sense of accomplishement when you reach it. So even if you don’t make your ultimate goal of making your target weight, be proud of the pounds that you lose along the way.

• Body Mass Index is more important than just the weight.
  • Feeling overweight or just thinking that you need to lose weight can be very subjective. To get a better feel for where you are at, you may want to calculate your Body Mass. Ask your physician, nutritionist, or search the internet for a body mass calculator.  Then, tweak your weight-loss goal so will eventually be in the “normal” category.

Now that you have your weight-loss goal and the mini goals in place, start by tackling your first mini goal. I know you can succeed by approaching weight-loss one step at a time. Your next challenge is just to get started.