Why is it so hard to lose weight and keep it off? We have all heard that weight loss is just a matter of taking in less calories than we expend. That certainly sounds very logical, but is it really that simple?

For example, I had an intention of only eating fruits and vegetables for a day or two, to counteract the recent ‘junk’ food I had been enjoying. This was a solid plan that practically guaranteed a decrease in caloric intake. However, a solid plan doesn’t always mean an easy execution.

I figured I would be relatively safe making a trip to the health food store. So my guard against high fat foods was down. When I got to the store, my sensibilities were assailed by a well meaning clerk hawking some freshly made corned beef and cabbage. I could hardly resist the temptation. And that wasn’t the end of it. Once my armour was breached, the temptation of tasty, ‘health oriented’ cookie samples fought for my attention.

Once again, I capitulated. My normally strong will power seemed to crumble. And once weakened, it seemed reasonable to just continue. It’s like that first drink for the recovering alcoholic.

I am by no means overweight, but once in a while my diet gets out of hand and the fat around my midsection gets a little more sizable than I am comfortable with. Usually, times like these are a great opportunity to get a little detoxification in, so I like to focus on fruits and vegetables for a day or two.

This has the dual effect of decreasing my caloric intake. I was also sticking with the simple plan mentioned above. So where did things go wrong? Did I not have enough discipline? Did I lack willpower, or was it something else?

In retrospect, the problem appears to be a lack of preparation. I failed to use the power of why. Let me explain. When the chips were down, I didn’t seem to have enough reason to maintain discipline. Maybe you have had a similar experience? I rationalized with, “oh, a little won’t hurt me”. The truth is, once you start down that road, it can be hard to turn back.

What would the right preparation be in that case? What is this power of why that I am talking about? A great way to fortify will power with any strategy is to actually write out the reasons why sticking to your plan or achieving your goal is important. It is kind of like stockpiling ammunition. The weaponry, in this case, appears in the form of a list.

With a long list of reasons supporting the plan or the goal, I would have had a lot more reserves to draw on when my front line defenses were being stressed. When the well meaning clerk was pouncing, I should have had a ready list of whys to fall back on. As the clerk was just being nice and sounding really sensible, plus it was a free sample after all, my mind should have responded with my ready made list of why I should not vary from my plan.

That didn’t happen because I never made such a list. Whatever you are trying to accomplish in life, there are bound to be obstacles and obstructions that just leap into your path to stop or block you. These are the times that you need your list. The list is your power. No list, no power.

When anyone sits down to plan something or set a goal, they need a list to support them during weak times. The longer the list, the better. Even if one has to carry the list along in one’s pocket, it is worth it. A list of about 50 reasons, while hard to create, can pay off in a major way.

Imagine the clerk’s surprise, had I pulled out my handy list and read it off for him. My armour would not have been pierced and the clerk would have had to move on to more ready prey or risk having the spear of temptation blunted! No list, no power.

So, how long is your list?

This article is for information purposes only. It is not meant to advise on diet or weight loss or on any health matters. If you have or think you have a health issue, including weight or diet issues, consult your primary care physician for proper diagnoses and treatment.

You CAN Do it! We’ve all heard a hundred times that the key to weight loss and a healthy body is a sound diet and exercise. Many of us work hard to keep our diets in check, but have a hard time when it comes to exercise. Either we’re short on time, feel too tired, or just don’t have the motivation to get up any earlier.

Well, if you’re one of those that has a hard time with exercise, I’ve got good news for you. Exercise doesn’t have to be that hard! You don’t have to spend an hour at it, and you don’t have to join a gym or buy expensive equipment.

In fact, just 20 minutes of exercise per day can give you great health benefits over the long haul. Even if you only do 5 or 10 minutes at a time, you’re still doing your heart–and your physique–a lot of good.

When you’re short on time, you can sneak your exercise in just about anywhere you are. It’s amazing what a little heart-pumping here and there will do for your health AND your mood.

Pulling a stressful 9-to-5 shift? Take a 15-minute break twice a day and go for a walk… even around the office or up and down the stairs. The exercise will not only burn a few extra calories, but it will also help you avoid that afternoon slump and put you in a better frame of mind.

Got too much laundry to worry about exercise? Use your chores as a workout. Take a few extra trips up and down the stairs, dance while you dust, or vacuum whether you need to or not. Load the dishwasher in a squat position to tighten those glutes, and keep those abs pulled in no matter what you’re doing.

While you’re out doing your regular errands, get a little exercise as well. Park at the far end of the parking lot to do a little walking. Contract your arm and back muscles while you push that shopping cart. Carry your toddler instead of having her walk. If you only have a few items to get at the store or have a neighborhood delivery to make, walk!

If you can, set your alarm just 20 minutes earlier and grab your dumbbells. Find a few exercises on the Web and alternate working different parts of the body on different days. Weight-bearing exercise is the best way to increase your lean muscle mass, which will boost your metabolism and help you stay fit. You’ll also get stronger bones! No dumbbells? Use soup cans or gallons of milk.

If you’re trying to lose weight, exercise will get you to your goal much faster, and you’ll form a healthy habit along the way. It takes just 21 days to form a habit, so if you can commit to exercise several times a week for just the next three weeks, it will become easier to keep it up. You will probably even decide you enjoy it!

Remember, exercise is any activity that gets your heart rate into its target zone. You don’t have to sweat it out in front of a video or in an organized class. Your exercise can be walking, dancing, tennis, football, biking, or any other sport or physical activity you enjoy. As long as you keep it up and use variation to keep from getting bored, exercise can be an enjoyable, permanent part of your new healthy lifestyle.