Bring Your A-Game for More Efficient Weight Loss

The next time you find yourself starring into the refrigerator, step back and ask yourself if you are really hungry or not. Never eat just because you are bored. Identify an alternative activity that will better manage your emotional needs. You brain also takes charge when it comes to how much body-fat you've been toting. The brain can release leptin hormone to decrease your hunger or ghrelin hormone to produce feelings of satiety.

When you lose weight, you become more satisfied with your body and your appearance. Moreover, your self-esteem and depressive symptoms can be greatly improved by creating positive changes in your daily food intake. While the food industry may create an unhealthy supply of salt, sugar and fat in every grocery store from coast-to-coast, the key lies in quieting your stress response center to make it easier to avoid the temptation.

• Hone Your Motivation - Giving yourself a pep talk before tackling a challenge can help prepare you to perform better by telling yourself you can. Try chanting to yourself, "I can do it" to bring your "A" Game.
• Listen to What Your Body Says - Failing to recognize your true hunger signals can create danger zones in your menu plan where you mistakenly decide to wolf down everything within reach.
• Avoid Mindless Eating - Mindful eating focuses on tuning into your bodily cues that it is time to eat, or not, as well as choosing tastes and textures that satisfy your hunger for food.
• Don't Let Your Mindset Keep You Fat - There are numerous online tools and free apps that allow you to set your food schedules with notifications and reminders that can help you stay on track even on those bad days.
• Consider Yourself a Healthy Eater - Setting goals, making lifestyle changes, and working hard to achieve them is all about having the positive reinforcements in place to reward yourself with (non-food) guilty pleasure like a special spa day.

If you are not getting the nutrients your body wants, optimal nutrient intake can help manage hunger pangs. Basic lab work will identify possible food deficiencies. If you practice stress reduction and mindfulness in food choices, you will be asking yourself whether your lifestyle and food choices are optimal for your needs right now. Never try to eat when you are feeling over-excited or frustrated, if you really intend to improve your health.

 Don't get too wrapped up in a timeline for your reaching your goals. Tell yourself that every 24 hours (new day) comes with new opportunities for success and focus on those. People are human and we all make mistakes, so having a "slip up plan" in place can be helpful in overcoming weight loss mistakes like not getting derailed. Forgive yourself and accept your failure as part of taking risks to live a healthier, happier life.