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Chronic pain, in the modern sense, is called restrictions on the mobility of the body and its parts, including and especially the spine. The curvature and tension, impede the normal flow of liquids, causing tissue , breach their trophic (feeding), accelerating the processes of deterioration of joints and spine, and is accompanied by pain. In the philosophy of understanding development of pain, treatment should be directed to the removal of all causes of violations of freedom of movement and help restore mobility of tissues and fluids. The evidence. Dr. Ronald Siegl in his book "a new system of healing back pain" provides information, published in the journal Medicine New England. " The information pertains to a large group of people, never experiencing back pain for more than two days. The results were stunning. The 64% drives were twisted! 52% have surfaced involving the disks (protrusion), while 28%-a hernia. The 38% were observed anomalies of multiple disks. In addition, there was a lot of disks and other abnormalities in the spine, right down to the tumor. And that's without any pain! At the same time, very often in a survey of patients complain of persistent back pain, spine is healthy. Therefore, x-ray and nuclear magnetic survey of the patient still may not serve as proof that the hernia or prolapse of the disc are the cause of pain. This is confirmed by many surgeries over the disc herniation-hernia removed and pain remain. There are many testimonies of surgeons who performed surgery on a herniated disc. During the operation, found nothing to delete. Despite this, the pain disappeared after the surgery. This phenomenon is associated with the psychological impact of the operation on the patient because it (the operation) convinces the patient that it cured. However, based on the logic of the process, as will be discussed below, in such cases, the relapse of pain is very probable. Building upon the above, we can say more: not only pain, but the spine, no role in causing pain in the majority of cases, is not playing. Changes to the file are secondary and therefore treatment is futile. Connective tissue is the main source of the pain Pain is a drama being played out before a backdrop of changes in connective tissue Connective tissue is a complex of tissues. The name is derived and its function. It is more than 50% of the mass of the body, forming the hard and the soft skeleton, permeates, unites and separates all bodies. All the bodies cells as would be strung on a wire frame of the connective tissue, and between its fibers pass vessels and nerves. The fascia is part of the connective tissue . They connect the muscle fibers together with tendons and therefore with skeleton. Due to this relationship, the muscle fibers and connective tissue (including the skeleton) operate as a single functional system. Fascia, moving from muscle to muscle and to the skeleton, from body to body continuously interlinked and form what we call a "body". It is the fact of continuous fascia gives an opportunity to present it (suspended) in the form of a well-ironed fabric by pulling on either end of which we will see the rays tension across its surface. A modern manual therapy using exactly this effect, acting on some part of the body (pulling, bending, twisting), affects the whole body at the same time by running the recovery chain reactions. This is the unity of part and whole, that is, in effect, say, shoulder joint, we improve the condition of tissue in the hip joint, lungs, heart, neck wraps, etc. Naturally, if we find changes in the shoulder, then we can say that all bodies in some way react to this change: change vital capacity can be disruptions in the heart, there will be inconveniences in the hip joint, neck, etc. Mean change in the muscle can be a warning sign, and in some cases, the cause of the dysfunction of internal organs. Therefore, influencing it, we can change the functional State of the body, without resorting to drugs. At least, it will be a physiological as and without complications. Feature of the structure of connective tissue is the inter cellular substance that can have a different consistency-hard bones and jelly-like in other types of connective tissue. In turn, the jelly-like substance can, how to link water and be porous, elastic, and give her a get thick, become viscous. Lymphatic and venous capillaries form loops between the bundles of collagen fibers of the fascia, so when it is reduced, these capillaries , resulting in oedema. Decrease motility fascias state changes of the inter cellular substance-it gets, giving water. Change and the cells themselves fascia-they are more thick and firm. Conversely, constant movement was counterproductive: cells become thin, and inter cellular substance-elastic. The viscosity of the inter cellular substance can change even the usual workout, as do athletes to prevent muscle strain. From this it is very important that the mobility of the fasci plays a pivotal role in maintaining the health of the whole body and once again underlines the importance of the movement, as the basic function of all life. In addition, it can be argued that all doctors ' recommendations to limit mobility (we're not talking about injuries), admittedly flawed, since they can only aggravate the process. Fascia functions Support-fascia is a so-called "soft bones", keeps the muscles and organs in a certain situation, support vessels and nerves. Trophic-plays an important role in water-salt exchange between the blood and tissues. Release-SCSI-shared all organs and, at the same time, they contribute to sliding bodies and muscles, but can and let this slip. Pump-contributes to the flow of liquids in to heart through the micro circulation (while reducing the muscle fascia changes her position by squeezing and relaxing the nervous-vascular cases). Signal-is involved in the formation of the pain syndrome is the cry for help (a rich variety of receptor fascia sends to the brain signals about its condition and stresses the fibers). Factors that affect the State of the Fascia Such factors are: level of hormones, enzymes and vitamins (a, e, c). Stress hormones- inhibit the collagen synthesis and increase the viscosity of the inter cellular substance. High levels of thyroxine (thyroid hormone) triggers the destruction of hyaluronic acid, which also helps to dehydrate the tissue and increase its viscosity. Again proof that stress (psyche) is the leading factor in causing pain. Pain syndrome The formation of the pain syndrome All factors that lead to the violation of the mobility of the (sedentary lifestyle, long-term stressful situations, a long stay in the same position, traumatic edema and post-traumatic adhesions fascias, inflammation and seams, violations of Micro circulation in tissues, promotes the accumulation of degradation products and functioning of cells. This in turn causes additional irritation of receptors of the fascia that generate pain. An enormous role in generalizing (spreading) pain plays a hardened brain casing. As the same fascia, tightly linked with all the other structures, when stretched, twisted, creating tension at very remote sites, stabilizing the pain. This pain is called the vertebral and regarded it as a manifestation of osteo chondrosis. The reason that caused this kind of twisting, itself may be hidden and not be a pain (such as flat feet or spasm of the masseter muscle) that dramatically complicates diagnosis and requires a doctor's careful examination of the patient's body, actively identify areas of pain, the patient may not even suspect. A local problem can manifest itself for a long time, given the good condition of connective tissue in childhood. However, the layering of other factors worsen this condition, is capable to transfer dormant over the problems in manifest (stress, trauma, infection, old age). So what is myofascial syndrome? Myofascial syndrome (MFS) is a pain or autonomic symptoms caused by spasm of the muscles and fascia, and, depending on the location of running a chain of structural changes and pathological reflexes, forming a vicious circle of pain. The fact is that if at one point the muscles are tight, shortened, in another they are relaxed and stretched. Inadequate directed impulses from receptors in the end can cause distortion of the segmental spinal cord unit, as well as the subcortical structures and, consequently, a violation of static and motion stereotypes. Violation of the static and kinetic stereotypes are that muscle-agonists (muscles that initiate movement) are functionally weak, that is included in the movement of the late or are not included in the movement in General, which in turn leads to overload the muscle-synergistic (assistants of the movement). It is muscle- Synergistics and become ill. IFS is necessarily accompanied by formation of a so-called trigger points. Trigger point is the area seals fascial structures. It is characterized by the greatest pain. Clicking on this point, the patient feels a characteristic for him (distribution of) pain. The irradiation illusion is the same as the links of the site, which is of great diagnostic and therapeutic value. Trigger points can be either, meaning to hurt themselves, and latent, that doctor is the patient only during the examination. The trigger point may not disappear without specific treatment and will "remind yourself" for many years. The role of breathing and diaphragm in development of IFS The average person produces 24000 respiratory movements per day. Strike is diaphragmatic breathing (sometimes referred to as abdominal). Being reduced and relaxing, the diaphragm acts as a pump to move not only air but also of venous blood and lymph flow to the Center. And that's not all. During respiratory movements all muscles of the body are changing their tone from positive to negative, by the slight variations that also contributes to the displacement of liquids, the micro circulation. If the aperture is, for some reason, weakens its work or off of work in General, its function take on the stair and small pectoral muscles, for which they feel, resulting in congestion and shortening. They become painful and form a number of problems. Causes of weakness or spasm of the diaphragm are diseases of internal organs, located in close proximity to the diaphragm and stressful situations caused by anxiety, fear (fading effect, probably will not notice), blocks in the middle part of the cervical spine, the abdominal muscle strain. On the role of the muscle ladder in the formation of the IFS Shortened stair muscles can squeeze brachial plexus with the formation of functionally weak muscles of the shoulder girdle, squeeze the internal jugular vein, and the thoracic lymphatic duct that leads to violation of venous and lymphatic drainage from the entire body and head. A manifestation of this condition may be the severity and pain in the head, the extremities, spine, and cellulite. On the role of the small pectoral muscles in the formation of the IFS Shortened small pectoral muscles squeeze the lymphatic vessels, which is the outflow of the mammary gland that helps diffuse masto pathy. Thus breath can lead to headache, pain in the shoulders, arms, chest, pain between the shoulder blades, violation of venous and lymphatic drainage. Role of Flatfoot in formation of myofascial syndrome Flat feet-mostly hereditary disease, accompanied by weakness of ligaments of the foot that causes its flattening and dysfunction of the anterior and posterior tibial muscles, knee turn inwards and pain on the inner surface of the ankle, knee and inner surface of the outer surface of the hip joint. The intensity of pain depends on the severity of flatfoot. Pain is provoked by a long standing, walking in heels-stiletto and walking on slippery ground. A one-way flat feet accompanied by scoliosis, problems in the sacrum and neck. Thus, flat feet can form a persistent pain syndromes along the entire length of the body. Logical consequences of Flatfoot is the early development of arthritis in the specified zones. The role of the temporo mandibular joint in the formation of myo fascial syndrome Sometimes, in the process of development (hereditary factor) or after an unsuccessful treatment at the dentist, teeth that bite is accompanied by a dysfunction of the joint. The same condition may occur after trauma or a habit teeth (manifestation of internal tensions). At the same time: -increased tension in the muscles of chewing, which is passed to the fascia of the head, neck, thorax; -uneven load on the chewing muscles leads to the formation of painful trigger points in muscles radiating pain in the head, neck, throat, teeth; -Temporo mandibular joint is innervated by branches of the trigeminal nerve, each of which has a branch to portions of the brain, which explains the frequent headaches, when dysfunction of the joint; -broken posture with their pain in thoracic spine, as receptors of the masticatory muscles are involved in the regulation of the vertical body position. Tip: never teeth. Make sure that you have at least a share of milli metre between their teeth. The role of emotional stress in the formation of the IFS Stressful situations, generally accompanied by spasms of masti catory muscles, muscle ladder, small pectoral muscles, the diaphragm and the pelvic floor muscles (tail). Why negative emotions can bring harm? The growth of civilization and culture transformed human emotions of means of survival in the factor of self-destruction. People today put in such a framework, which could not freely express the emotion which is experiencing at the moment. He has held back from displays of emotion, i.e. suppressed emotion. But those hormones that are released into the blood (adrenaline) should perform an action. It is the physical movements decompose the liberated adrenaline. But as the action does not occur, the adrenaline is poison for the body and trigger a chain of pathological reactions: increases blood pressure, heartbeat and breathing, spewing blood sugar, muscles. The worst in this respect, the situation is a situation thought and history of recycling, as they occur in the full muscle alone, which is especially dangerous. As a result, the development of hypertension, cardiac disorders, digestive disorders, forming hotbeds of tension in the muscles of frozen (trigger points). Classification of myofascial pain, depending on the nature of time and aggravation Pain that occurs mainly in calm, rising in the morning, and declining traffic, related to violation of venous blood and a lymph outflow. Pain that occurs (growing) when driving and passing alone, occurs because of violations of motive stereotype, muscle weakness, initiating the movement. Shooting pain in the spine at an irradiation in limb-hernia of the inter vertebral disc. Persistent pain, not dependent on the movement, swelling of the muscles caused by-products of metabolism. The pain caused by the upheaval of the trunk in the bed, the dysfunction of the lumbar anterior muscles. Pain with any movement of the foot-the problem of the joint capsule. Pain with Active traffic joint in a particular direction-muscle dysfunction, initiating the movement. How much blame is that it hurts Joint pain is most likely to occur (apart from direct trauma) axis of motion in the joint, and axis varies from muscle weakness or spasms. Therefore, the initial type of diagnosis of osteoarthritis "is not entirely correct, both in substance and in terms of the treatment in the form of pathology. Yoga believes that as long as people have the spine straight, he is healthy, as long as the spine flexible, he's young. But the flexibility of the spine by ligaments and muscles, for only they can bend the spine or turn it into a stationary post. Home objective and function of all life is movement. Ended the movement-over life. Proceeding from this premise, according to the , it's all about the muscles, and if more precisely, in the engine stereotype. It is directly connected with the State of the whole body, biochemistry, mental phenomena and personal organization, in other words, the functional forms of the body at all levels, the nature of his many interactions with the environment, with external circumstances. All our experience in multi- level reflex circuits is immediately reflected in all other forms of life. Conversely, any abnormal changes in the muscle and fascia are reflected at the zonal and organism level. Spatial deformation of muscles is the source of her State of distorted information in the centres of the spinal cord and form a vicious circle: they signal on an additional reduction muscles. Any pain, in turn, causes a change in motive stereotype. The circle has closed. Therefore, the most difficult thing in the treatment of chronic pain syndromes, "he writes," it is changing the motive stereotype, our motor habits, our style, our personality, and it is only the man himself. Found that energy-rich muscle is relaxed, the relaxation requires energy and strength gives relaxation, peace of mind. No wonder the Yogi say: release the muscle-strength alone ". The "Relaxed" body-"smart body", the criterion of high energy potential of the body and the brain. The above view is amazingly echoes modern look at questions of causation of the pathogenesis of diseases. Developing integrative medicine is today confirms the findings of Yogis, made 2000 years ago. List of localization of pain caused by Myo fascial Pain Syndrome (given according to Donna and Stephen -Ear: (GKSM) muscle; -Eyes: belt muscle neck, GKSM; Person: GKSM; -Forehead: muscle, neck, GKSM; -Neck: supra spinatus muscle, the muscle lifting the shoulder belt, neck, muscle muscle muscle of the neck, head, MTM muscle; -Head: supra spinatus muscle muscle muscle of neck, head; -Temple: muscular neck, GKSM, MTM muscle; -Head: neck muscle belt, GKSM; -Elbow: brachio radialis, extensor of the brush, supra spinatus muscle, the triceps shoulder; -Fingers: hand and finger flexors. -The index finger: stair muscles; Thumb: shoulder muscle, the brachioradialis muscle, stair; -Fourth and fifth finger brushes: latissimus dorsi, pectoralis minor muscle, pectoral, shoulder and triceps; -Forearm (the outer surface): extensors brushes, supra spinatus muscle, big round muscle; -Forearm (inside): infraspinatus muscle; -Forearm (radial surface): infraspinatus muscle, the brachio radialis muscle latissimus dorsi muscle, stair; -Forearm (under the surface): latissimus dorsi, pectoralis minor muscle, pectoral muscle, ladder, triceps shoulder; Brush: brush, infraspinatus muscle of extensor, latissimus dorsi, pectoralis major muscle, stair muscles, triceps shoulder; -Wrist: sub scapularis muscle; -Scope: infra spinatus muscle, muscle lifting a shovel, rhomboid muscles, muscle, muscle, a trapezoidal staircase; -Shoulder: latissimus dorsi, levator scapulae muscle, subscapularis muscle rhomboid muscle, MTM shoulder-triceps muscle; -The area of the shoulder joint (front surface):shoulder muscle, deltoid muscle, infra spinatus muscle, pectoralis minor muscle, pectoral, supra spinatus muscle; -The area of the shoulder joint (posterior surface): latissimus dorsi, supra spinatus muscle, big round muscle, a small circular muscle; -Shoulder (front surface): shoulder muscle, deltoid muscle, infra spinatus muscle, pectoralis minor muscle, pectoral muscle, ladder, supra spinatus muscle, shoulder-triceps, deltoid; -Shoulder (posterior surface): latissimus dorsi, ladder, big and small muscles around the shoulder triceps muscle; -Belly: sciatica ischium, iliocostalis breast; -Mammary gland: the pectoralis minor muscle, pectoral muscle, stair; -Chest (back): the iliocostalis lumborum, iliocostalis chest, abdominal muscle, rectus latissimus dorsi; -Inguinal region: short adductor, long adductor, external abdominal oblique muscle, iliopsoas, internal abdominal oblique muscle grebeškovaâ muscle; -Rear: the muscles of the buttocks, the iliocostalis lumborum, longissimus lumborum muscle, rectangular breasts, the semimembranosus and semitendinosus muscles; -Loins: Middle gluteal muscle, iliopsoas, piriformis muscle, rectus abdominis; -Rear surface of the body: breast iliocostalis, iliocostalis lumborum, iliopsoas, rectus abdominis; -Hip Area: gluteus maximus, the small gluteal muscle, piriformis muscle, square back muscle, muscle, fascia broad thigh; -Sacrum: big and average buttock muscles, piriformis muscle, muscle back, square soleus muscle; -Tailbone: gluteus maximus; -Rectal region: a large adductor; -Testing: external and internal abdominal oblique muscle; -Ankle: calf, the small gluteal muscle; -Leg (back): calf, the small gluteal muscle, semimembranosus, semitendinosus, soleus muscle; -Shin (lateral surface): small gluteal muscle, muscular, broad thigh fascia; -Shin (medial surface): short adductor; Stop: calf, the small gluteal muscle; -Heel: soleus muscle; -Knee (front surface): long, broad, medial adductor muscle of thigh, direct muscular thighs; -Knee (lateral surface): muscle of thigh, the small gluteal muscle, wide lateral thigh muscle; -Knee (medial surface): short adductor, semimembranosus, semitendinosus, broad medial thigh muscle; -Knee (posterior surface): muscle of thigh, calf, small cap, semi membranosus, semitendinosus, broad medial thigh muscle; -Thigh (front surface): iliopsoas, staging a wide muscle of thigh, Sartorius muscle; -Thigh (lateral surface): muscle of thigh, the small gluteal muscle, muscular, broad thigh, fascia, broad lateral thigh muscle; -Thigh (medial surface): long adductor, short which is a great adductor muscle, a slender muscle, semimembranosus, semitendinosus, broad medial thigh muscle; -Thigh (front surface): muscle of thigh and gluteus maximus, average gluteal muscle, piriformis muscle, the small gluteal muscle, semimembranosus, semitendinosus. Symptoms of abnormalities caused by muscle spasm -Impaired vision: splenius Capitis; -Eye-redness, lacrimation: -Headache, neck muscle belt: -Hearing loss, ringing in the ear: -Pharyngitis (acute): -Restriction of mobility: neck muscle lifting a shovel, poluostnye head and neck muscles, splenius muscle of the neck; -The weakness of the brushes: brachioradialis, extensor of the brush; -Bladder dysfunction or pain: large adductor and internal abdominal oblique muscle; -Digestive disorders or pain, including nausea, vomiting, indigestion, feeling of fullness: direct abdominis, external oblique muscle of abdomen; -Gynecologic dysfunction or pain, including menstrual cramps: large adductor muscle belly, straight; -Knees, weak: a broad medial thigh muscle; -Knees, stiffness of the hip adductor: short, long adductor; -Cramping calf: calf; -Difficulties with the rise of the stairs: intermediate broad muscular thighs; -Difficulties with the descent the stairs: straight muscle of thigh, soleus muscle; -Difficulty in lodging on the back: Middle gluteal muscle; -Difficulty in standing from a seated position: the small gluteal muscle longissimus chest, semi membranosus, staging a broad muscular thighs; -Difficulty in lodging on the side: Middle gluteal muscle, the small gluteal muscle, muscular, broad thigh, fascia, broad lateral thigh muscle; -Difficulties with seat: gluteus maximus, piriformis muscle of gluteal average muscle, semimembranosus muscle, muscular, broad thigh fascia; -Difficulties with the State: the small gluteal muscle, iliopsoas muscle, piriformis, quadratus lumborum muscle; -Difficulty in rolling over in bed: square lumbar muscle; -Difficulty in walking: medium and small gluteal muscles, piriformis muscle, square back, muscle, , lateral muscle of thigh wide.

Article 3

Article 2

Osgood-Schlatter disease in the dancer

Osgood-Schlatter disease is a condition that affects the knee joint, and which appears especially in young athletes between the ages of 8 and 14 in full growth spurt. It is described for the first time in 1903 by two authors, an Anglo-Saxon Osgood, the other German Schlatter, from where its name. The knee joint brings together the bone of the thigh: the femur, to the two bones of the lower leg: the tibia and the fibula. This trio joins another small os: the ball. Between the articular surfaces, is a kind of pad: the meniscus that will fill the void and provide cushioning. The different bones of this joint are held by fibrous fasteners: cruciate ligament and lateral ligaments. The patella, meanwhile, is maintained, above, by the tendon of the quadriceps muscle which extends down, by the patellar tendon. It is exactly at this level that arises the pain described in Osgood-Schlatter disease. At the same place where attaches the patellar tendon on a small tubercle (bump) at the front of the tibia (apophysis-anterior tibial tuberosity). Pain that spread from this area, to the patella or the tibia. This suffering is actually due to the growth cartilage. During an intensive sports practice, growth cartilage is subjected repeatedly to of repetitive strain injury, which causes a painful local inflammation and problems of ossification. When pain persists despite the decrease or discontinuation of sport, doctors offer detention of three to four weeks, plastering the knee. But this is quite rare. Surgery is exceptional in the context of this pathology. Surgeons must operate to remove ossification only if trauma resulted in a displacement of the bone fragments in the knee. This can sometimes occur years later in adulthood. A few practical tips If your child complains of pain in the knee, do not neglect them and take consult it a doctor, who will be able to determine the cause. Do not worry if it is of Osgood-Schlatter disease, is not a serious illness, it doesn't cause complications in the very large majority of cases, and pain eventually disappear. The first treatment is rest, but if we take the sport too early and not gradual, pain may recur and may therefore be much longer to heal! The child is embarrassed when the practice of sport, more or less intensely, sometimes sport can be impossible in practice. There may also be an impact in everyday life: rise of the stairs, squats... The kneeling position is very often painful, especially if there is a direct support on the anterior tibial tuberosity. The doctor finds pain on palpation of the area which is often inflated. Sometimes both knees are affected. When the child is resting on the affected Member, flexion of the knee is painful, if not impossible. It is important for the doctor to check the flexibility of the muscles located before and behind the thigh, because, the child is steep, more traction on the patellar tendon is strong, increasing risk of triggering or maintenance of this disease. Radiography is indispensable. Comparative, it allows to see exactly the State of the tibial tuberosity, which corresponds to the area of the attachment of the patellar tendon to the tibia. The appearance of the tibial tuberosity is often patchy, irregular. Sometimes, there is a small bone fragment that seems to want to move away from its original home. Radiological examples of disease of Osgood Knee is radiographed in profile with a so-called "soft" x-ray, it means less powerful to see better soft tissue (tendon, muscle etc), however, bones are only seen in silhouette. The tibial attachment of the patellar tendon which is not yet ossified, fragmented under repeated draughts caused by sports pulse. The treatment depends on the importance of clinical and radiological signs. Most often, it is a simple rest of 4 to 6 weeks. The pain remains an excellent sign for judging the evolution. While the knee is painful in support and bending on one leg, he must remain cautious. It differs so sports recovery. Very painful cases, can be led to the establishment of a splint that will allow support, knee being maintained in extension complete. The asset is usually maintained for a period of 4 to 6 weeks. Tearing of the anterior tibial tuberosity In a few exceptional cases, during a violent impulse, the young athlete may be victim of a sudden pullout of the anterior tibial tuberosity. Adolescence suffer a lot, the market is impossible, the knee is very bloated. Comparative radiography is indispensable, it confirms this pullout which requires surgical treatment of fixing of the tuberosity. An asset is necessary to enable the consolidation Then the rehabilitation to recover normal function. The resumption of the sport is performed from the fourth month

Long-Term Weight Loss Secrets

A little known fact is that it is easier to lose weight for a short period than to keep weight off long-term. Numerous studies have shown that most dieters are able to stick to their diets and lose weight initially, but after time they return to their old bad eating habits and gain the weight back. Some dieters have even rebounded badly by becoming even more overweight after dieting than when they started! The problem is that losing weight requires a lifestyle change, not a short term diet. You have to enjoy the food that you are eating while losing weight, and learn to live with healthier habits. So how do you do it? Well, there are a number of tips and tricks which will help you not only lose weight but keep it off long-term. Healthier habits to keeping the weight off long-term Several studies have been done tracking the habits of people who have lost weight and kept it off long-term. Researchers James Hill (PhD) and Rena Wing (PhD) initiated the National Weight Control Registry (NWCR), which was used to record the habits of over 6,000 people. From this group, the average amount of weight lost per person was 70 pounds, and the time they had kept the weight off was six years! Hill and Wing studied this group intensively, and found out that the people in the group shared a number of habits which had allowed them to keep weight off long-term: 1. People in the group had low-fat, calorie-controlled diets. When controlling portion size and eating low-calorie foods such as soups and vegetables (which are also high in water), it is easier to eat a lower amount of total calories per day. By reducing the types of foods you have in your diet it can be easier not to overeat – choose foods you love and don’t waste calories on foods you don’t. 2. Consistency is crucial! Consistency, consistency, consistency! Whether it’s Monday or Sunday people who successfully keep weight off follow their eating patterns religiously. This works because you develop a habit that you use each and every day. Developing this routine is crucial to your success, and it does get easier in time. However, it is important to treat yourself every once in a while – but it is recommended that you plan these little splurges well ahead to avoid overdoing it. 3. Eating small meals frequently every 3 or so hours and up to 4 to 5 times daily has also been shown as a key factor in keeping weight off long-term. The feeling of being hungry is usually what causes people to relapse into bad eating habits, but by eating every 3 hours you maintain your blood sugar levels and avoid feeling hungry. Combined with drinking extra water this strategy really works, as the extra water also helps you feel full longer. 4. The first thing you should do each day is have a good breakfast. It doesn’t have to take a huge amount of time to prepare – a simple wholegrain cereal with fruit and low-fat milk will keep you going through the morning and help you perform better during the day. Better yet, you can prepare this the night before and have it ready in the morning! 5. You have to exercise. That’s right, there’s no easy way around it, and the most successful in the group were exercising for around 1 hour each and every day. It can be as simple as just walking 5 or 6 miles a day – but if you are having trouble losing weight it is advised to step up the intensity. Interval training is a very good way to burn calories in a short period of time and is quite intense – your heart rate will be pounding. 6. Weigh yourself regularly. The most successful in the group took accountability for their weight loss and increased the intensity of their workout as well as decreased calories when the weight loss slowed. This can be done every day, every other day or once a week – just be consistent. An important note is to weigh yourself at the same time of day each time you do it as this gives the most accurate results. A good time is first thing in the morning before you’ve eaten anything. 7. A surprising habit developed by the group was that they cut their television watching time down to 10 hours every week. This would appear to give them more time to focus on getting exercise and avoid binge eating while sitting in front of the television. 8. Keep positive! If you slip up it’s not the end of the world, and it was shown that by keeping positive the group was more successful in losing weight. It has been shown that being negative is counterproductive to weight loss – so staying positive is vital to keep you on track. 9. Everybody is different, and others diets may not work for you. There is no right or wrong way to lose weight but what works for a coworker may not necessarily work for you. You have to find what exercises and foods you enjoy so that you can maintain a healthier lifestyle long-term. 10. Don’t lose too much weight too fast! Losing weight slowly is not only better for your body but allows you to spend more time living with healthier habits. This is vital for long-term weight loss as you adapt to your new, healthier life. I hope these tips helped you on your journey and please follow my blog as I’ll be posting more like this!