Many people are in the situation of wanting to lose some extra pounds and are probably fairly aware of the sort of foods that they 'shouldn't' be eating, and of course those that they 'should'. But why is it that something just seems to be getting in the way of success? What is the answer without having to spend £££'s on new diet books, weight loss support groups, gym memberships or drastic gastric band surgery?

These motivational weight loss tips will help you to think, behave and feel more like a naturally slim person, which is the key to creating instinctively healthier habits, and a more effective tool than just pure willpower.

If you see yourself as an 'all or nothing' or 'black and white' person, you're not alone. Many people start things with the best intentions but give up because they 'fail' to follow the rules to the letter and feel like they are back to square one. Working towards a healthy weight is not a game of snakes and ladders. If you think you've had a bad day or bad week, chances are you're focusing on the negative. Instead, focus on what has been going well and stay focused on your goal.

As humans we are not robots, nor are we meant to be, and when we impose too much of a strict regime on ourselves we are likely to rebel against it. Birthdays, celebrations, visiting friends or family are all part of living a full and busy life and when you choose to enjoy certain foods now and again, without dwelling on it or feeling guilty, the more you begin to create a healthier relationship towards food. You may find that letting go of that 'ALL or nothing' approach can have its benefits in all sorts of other ways too. Similarly, you don't have to put ALL of these techniques into practice in order to see and feel progress happening.

But how do I curb the cravings?

The physical

It can feel like we are ruled by our emotions sometimes and the need to reach for food is no different. People talk about the 'binging trance' and it can certainly feel like that sometimes. Certain foods can feel like they are hypnotising you into the here and now, and you forget how you will feel later on when the guilt sets in. One way to begin to break this habit is to allow yourself enough time to imagine how you will feel 'after' the indulgence. Whether it's two minutes, one hour or the next day, really give yourself the experience of fast forwarding in your mind to that moment and then make your decision. Sometimes it might be worth it, but what you may find is that for the most part it is not.

Similarly, you can do this with exercise. People find themselves using all sorts of excuses for not doing it but that's because we miss out how it will feel 'after' the session. Imagine yourself standing a hot shower; feeling pleased with yourself for having honoured your body's need to move and then make your decision. You may also be interested to know that researchers at the University of Exeter have found that a brisk walk of just 15 minutes can reduce chocolate cravings^[4].

So what about all those times you've found yourself eating when you know you're not physically hungry? Emotional eating alone can explain why many people are carrying more fat than they would like to and it still doesn't solve the problem of feeling bored, sad, stressed or tired.

You can begin to overcome this cycle in becoming aware of what you are feeling when you reach for food. If it is not stomach hunger, then begin to make a plan as to how you can help yourself feel better in healthier ways. If you notice you eat when you're tired, it probably means you need to sleep not eat! If you do it when you're bored, think about what you haven't done for a while that you used to enjoy doing. If you notice you eat when you're celebrating or feeling happy, enjoy what it's like to experience the moment without the food.

You are more likely to keep those good feelings going for longer when you do that. Once you've begun to come up with more direct ways to work with those emotions, you'll not only be giving your body a well earned rest but you'll be giving your emotional intelligence a good workout too.

[1] L Christensen, 'Psychological distress and diet - the effects of sucrose and caffeine', Journal of Applied Nutrition, Vol 40 (1) (1988), pp.44-50

[2] P Holford, 'The Low GL diet bible - the perfect way to lose weight, gain energy and improve your health, 2009 pp. 33, 123-5, 166, 207-8

[3] E Kemps, M Tiggemann, 'The psychology of food cravings' Current Directions in Psychological science, Association for Psychological Science (May 2010)

[4] Prof A Taylor, University of Exeter. Research is published in the online journal Appetite