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People struggling to lose weight often talk about their lack of willpower, as if willpower is something that you are either born with, or not,” says Palma Posillico, vice president of training and development for Weight Watchers International. “Losing weight is all about ‘wantpower’—about recognizing that you already have all the resources you need to get what you want.”

These resources include knowing what you want, knowing how to get it and knowing how to keep yourself motivated along the way. Here are some strategies to help you discover all three and reach your weight-loss goals.

1. Plot out your goals.
It helps to have an action plan to keep you on track. “Storyboarding” is a technique used by movie directors to sketch out a plotline, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Say you’ve given yourself three months to lose 10 pounds. Make a chart of the timeline and build it up, week by week, with details of shopping strategies, exercise tips and so forth—anything that helps make your goal concrete and achievable.

2. Envision your success.
Athletes mentally rehearse every step of their winning routine to make it feel attainable. In the same way, you can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios, like making the right choices when dining out. Revisit these scenarios often, and think about how good you’ll feel about achieving your goals.

3. Don’t sabotage yourself.
Many of us unconsciously sabotage ourselves with self-destructive thoughts such as “I’ll never lose weight.” Whenever you catch yourself thinking this way, try to substitute more constructive statements; for example, “I haven’t lost as much weight as I would like, but I can change that. I’m going to start by setting aside time to exercise three times each week.”

4. Be your own cheerleader.
Some people believe it’s modest to put themselves down. But you wouldn’t call a friend “fat” or “ugly,” would you? You deserve the same respect, so try becoming your own best friend. Celebrate your progress, and try not to obsess about setbacks.

One way to do this is to make a list of your accomplishments in every area of your life (personal, professional and physical). List the talents and skills that enabled you to achieve them, and look at this list often. Adds Posillico, “Begin a daily journal of everything you did ‘right’ today.” You’ll be surprised how quickly it adds up!

5. Avoid being a perfectionist.
Try not to think in all-or-nothing terms—that you’ve blown your diet, for example, simply because you’ve overdone it at one meal. “We need to be kinder to ourselves, and learn to regard setbacks as learning opportunities,” says Posillico.

6. Follow through with your goals.
Believing you can achieve your weight-loss goals is important, but you have to act too, by changing your eating habits, increasing your physical activity and so on. You can’t just think yourself slim, but you can think yourself into the right frame of mind to optimize your prospects.

7. Affirm your self-belief.
Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily. Try coming up with one or two of your own, and remember to keep them positive. You can—and you will—succeed, as long as you believe you can do it!

Weight Watchers offers a variety of tips to help you get and stay organized while pursuing your weight loss goals. We also provide strategies to help build your confidence.

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The Big Disconnect

It’s that time of year again, when men replay the Victoria’s Secret Fashion Show or thumb through the Sports Illustrated swimsuit issue while their women sit nearby feeling lousy about their postholiday weight gain. These models have set the new standard for sexiness: large, pert (and often surgically enhanced) breasts, a microscopic waist and perfectly sculpted, cellulite-free hips and thighs.

Thanks to pop culture icons, American women think that having a body like five-nine, 119-pound Heidi Klum’s is the answer to a sizzling and sexy relationship. When Reader’s Digest asked women when they feel sexiest, they said it was when they weighed less than they do now. In fact, 80 percent said that losing weight would improve their sex life (among women who consider themselves obese, it jumps to 95 percent). Men showed insecurities too. A whopping 70 percent think a slimmer waistline would lead to better sex, and 42 percent said they would go shirtless only in front of their partner.

But here’s the big disconnect: Despite idealized images, guys really don’t expect (or even want) their wives or girlfriends to be supermodel thin. And women aren’t looking for Brad Pitt in their beds. Yes, overweight people are having good sex. They know what researchers and scientists are beginning to uncover: A great sexual experience comes mostly from our minds, not from perfectly proportioned bodies.

In fact, striving to look like a lingerie model may be a sexual turnoff. The average body mass index (BMI) of those models is an unhealthy and underweight 17. Women with a BMI of 18.5 are less likely to conceive, and they suffer a drop in hormones that contribute to libido. So that smoldering stork-like model may look phenomenal in the pages of fashion magazines—but may not be a firecracker in bed.

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Spring is right around the corner and retailers have already begun stocking their floors with warm-weather goods — including swimsuits. Besides looking great on the beach, commonsense tells us that one of the best things you can do for your overall health is to drop a few pounds. Or maybe more than a few pounds.

Being overweight significantly increases your risk of heart disease, diabetes, stroke, high blood pressure, cancer … the list seems almost endless. Plus, if you do get sick or need surgery, being overweight can make any treatments riskier.

You know the drill when it comes to losing weight — take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician’s campaign pledges. You’re better off finding several simple things you can do on a daily basis — along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.

1. Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
Lobster. Just 83 calories in 3 ounces.

Shrimp. Just 60 calories in 12 large.

Smoked salmon. Just 66 calories in two ounces. Sprinkle with capers for an even more elegant treat.

Whipped cream. Just 8 calories in one tablespoon. Drop a dollop over a bowl of fresh fruit for dessert.

2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.

3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips — even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.

5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

6. Add 10 percent to the amount of daily calories you think you’re eating, then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.

7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

8. Walk for 45 minutes a day. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

11. Clean your closet of the “fat” clothes. Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.

12. Downsize your dinner plates. Studies find that the less food put in front of you, the less food you’ll eat. Conversely, the more food in front of you, the more you’ll eat — regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they’re not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.
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Losing weight is a topic on the mind of many. Its no secret that long term weight loss and maintenance require long term life changes. In order to successfully lose weight and keep it off you must consume fewer calories each day than your body uses. This allows your body to use stored fat as energy, rather than food.

So, eating less is just half the equation. Since you can only reduce your calorie intake by so much, its critical to also increase the amount of calories your body uses each day. This is why exercise is so important. Exercise burns calories while youre exercising, but also increases your metabolic rate for several hours after you finish.

Exercising by lifting weights can also help increase your metabolic rate in the long term. Because muscle requires more calories to maintain, even when resting, building muscle is a great way to help ensure that you burn more calories all the time.

So, as youre attempting to lose weight, its important to pay attention to increasing your metabolism. Part of this equation includes not decreasing your caloric intake too drastically. When you significantly reduce the number of calories youre consuming, your body begins to go into starvation mode, actually conserving calories and fat. This can stall your weight loss progress.

A better way to lose weight is to reduce your calorie intake somewhat, but to put the bulk of your effort into increasing the number of calories you burn each day. Exercise is the most important way to do this, but there is another way that you can increase your metabolic rate that many people dont know about.

The secret is tea. Several studies have shown tea to have the ability to aid in weight loss by raising your metabolic rate. In addition, tea seems to inhibit the absorption of the fat in your diet, which may help you lose weight, as well.

This ability to limit fat absorption may also be one of the reasons that tea consumption seems to lower cholesterol. When triglycerides (a form of fat) rise, cholesterol rises, too.

However, it is likely that the most important quality that tea possesses for aiding weight loss is its ability to impact metabolism. It has long been believed by the Chinese that tea helps with weight control, but there has not been a great deal of research on the subject.

However, with all the recent attention that tea has garnered for its ability to reduce aging and prevent disease, more research is being done on all of teas potential.

For example, there have been many studies that suggest that tea, particularly green tea, can prevent heart disease and cancer. Tea is a potent source of anti-oxidants, which scientists have discovered are keys to health.

Anti-oxidants are important because they fight the free radicals created as a by-product of the digestive process. Free radicals are oxygen containing molecules that damage cells and DNA if left unchecked. However, a regular diet of anti-oxidants can stop the free radicals from damaging our bodies.

Anti-oxidants are found in many plant sources, including fruits and vegetables, but none are more potent than those in tea. For this reason, tea has gained a great deal of attention for being a healthy beverage.

One study, conducted by the University of Tokushima in Japan, attempted to verify teas effect on the bodys energy expenditure, or the number of calories burned. The study was conducted on men, who did not consume any caffeine or flavonoids (the anti-oxidants in tea) for four days prior to beginning the study.

The study lasted for three days, during which the subjects consumed a typical American diet. Each subject was evaluated prior to the study to get a measure of his normal daily energy expenditure. The subjects were divided into four groups. The groups were given one of four regimens:

Water
Full strength tea
Half strength tea
Water containing 270 mg of caffeine (approximately the same amount found in the full strength tea)

The study found that, compared to the men who drank water, the men who drank full strength tea showed an energy expenditure increase of 2.9%, and the men who drank caffeinated water had an increased energy expenditure of 3.4%.

However, the men who drank full strength tea also had an increased fat oxidation of 12% over the water drinkers. This fat oxidation increase was not shown in the men who drank caffeinated water.

So, this study suggests to us that caffeine does help speed up the metabolism. However, it also tells us that it is not just the caffeine alone that makes tea an effective weight loss aid. Other components in tea, likely the anti-oxidants, are responsible for teas ability to oxidize fat in a way that caffeine alone cannot.

Tea is a healthy drink, and, worldwide, is the second most consumed beverage, after water. So, using tea as a weight loss aid is a safe way to help increase your chances of losing those excess pounds. If tea isnt already part of your weight loss plan, why not add it today?

Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current tea offerings, including their exceptional green tea, white tea, black tea, oolong tea (also known as wu-long and wu long tea) and chai. Visit goldenmoontea.com for all details concerning the Golden Moon Tea Company’s fine line of teas.

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I have pestered Dunkin Donuts operators from Maine to Florida with a hundred questions. I paid outrageous prices and begged for coffee beans from a dozen greasy spoons suspected as repositories of the secret knowledge, and from more than a few four star hotel kitchens where a seven dollar cup of coffee just has to be more than a common beverage.

I have thrown a handful of coffee grounds into a saucepan of boiling water. I have measured with gram scales to 1/100 accuracy, and digital thermometers so accurate that they change when you breathe. I have pressed, percolated, dripped and immersed more times than any sane person should.

I am almost ready to admit that the perfect one cup coffee maker is beyond the reach of current technology. Perhaps beyond the reach of all carbon based life forms. If there ever is a message from SETI it will be an alien one cup coffee maker brand name that will perplex the scientific community for centuries.

Almost, I say. There are still a few models of one cup coffee makers for which Amazon and epinions reviewers remain strangely silent. Perhaps those coffee machines really do not exist and the ads are meant to throw me off the trail. Maybe the purchasers have been compelled into silence. Let us not forget that the greatest human brain in history, Isaac Newton, succumbed to vapors while pursuing the Philosophers’ Stone. Some knowledge is so great that merely possessing it is the richest reward.

Maybe the best one cup coffee maker is not a coffee maker at all. It may be disguised as a new Braun Tassimo hot beverage system. We have known for years that no human being can match the consistently good results of an electric rice cooker. Why over think a simple task?

You fill a big tank with water every few days. Insert a disc of Arabica or a disc of some fancy -ppuccinno or -presso and the Tassimo reads the disc bar code, figures the water amount, water temperature, and brewing time in its little silicon brain, and delivers one cup of hot beverage in about a minute. Can this be the best one cup coffee maker?

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