tips4you

Guys, do you know how to handle relationships? Here are some relationship tips for men to help you keep your woman happy.

Ten Relationship Tips For Men To Keep Your Woman Happy

Tip 1. The first of my relationships tips for men is to always be yourself. I don't know why it is, but many men don't feel that they are good enough to catch a beautiful, sexy woman, so they feel they have to put on a show. But, you know something? Most women will tell you that a confident man is the sexiest beast around. Have you ever noticed that some of the ugliest guys have some of the prettiest women? That is because they display a level of confidence that women find more attractive than physical looks.

Tip 2. you don't have to be over elaborate to impress her. Little things mean a lot. Things like leaving a note for her in the house, saying simply "I love you", or giving her a bag of her favourite sweets from time to time. Most men think in terms of grand gestures, when in actual fact all the little things you do can add up to a long and lasting relationship.

Tip 3. If you really do want to keep your woman happy, let her know you appreciate her, and never EVER take her for granted. Let her know how much you value her opinions, and how much you enjoy her company.

Tip 4. Never, ever eye up other women when you are with her. If you do, she will be inclined to think that you are comparing her to the woman you're looking at. Woman have a biological need for monogamy and trust, so resist your natural urges to ogle other women when she's with you.

Tip 5. The next tip to keep your woman happy is to make her laugh. Unlike men, women list a good sense of humour ahead of good looks and a nice body, so keep her laughing, and there's a better chance the relationship will last.

Tip 6. Try to find common interests. It may well be that you got together through sharing a interest or hobby, but it does no harm whatsoever to try and develop an interest in a passion that she has. This will show her that you really care about her.

Tip 7. Don't get sloppy. Just because you got the girl, it doesn't mean that you can let your appearance go. You may think you don't have to try anymore, but she will appreciate the fact that you continue to present yourself as being clean, neat, and well groomed.

Tip 8. Make an effort to impress her parents and her girlfriends. If you want to keep your woman happy, she will have to be relaxed about bringing you in to her social circle. Most women need to have reassurance that they have made the right relationship choice, and that will come if you have made a favourable impact on her friends and parents.

Tip 9. Always be considerate and respect her feelings. If you have been dumped and trying to win your ex back, being considerate and respecting her feelings are a must if you get a second chance.

Tip 10. The last of my relationship tips for men to keep your woman happy, is to be open minded to trying new things. When you first start dating everything you do together is new, but after a while, these things become routine. If you find that your relationship is becoming stale, then consider doing different things together.

Follow these ten relationship tips for men, and you will keep your woman happy. If there are problems in the relationship and you are trying to save your marriage, or even get your ex back, this advice works. There's nothing new or magical here, just plain common sense, so make the effort, and watch your relationship blossom.

Discover more secrets and Relationship Tips For Men to save your marriage, rekindle your love, or even Win Your Ex Back.

Building a web site isnt as difficult as it once was with html editor becoming increasingly more user friendly. Because of this more people than ever before are trying their hand at site development. You can use the following tips to make a site which will make a longer lasting impression on its visitors.

Before we start it is best to identify the primary goal most people have for their website. The answer is no brain twister it is simply to have your target audience viewing your site.


The following fundamentals, if followed will certainly start you off in the right direction.

"You never get another chance at a first impression".

In a visual medium, aesthetics are pivotal. This means that the first thing you tell a visitor is spoken by the overall attractiveness of your site. If it is cluttered or image heavy, visitor are likely just to click on through to another site.

Tip 1: Use your site as a picture frame and your contents the picture. In other words let the content of your site be the main attraction.

Tip 2: Dont clutter your site with too many images. Instead use images to lead the visitor to the message you really want them focused on.

Tip 3: Settle on a colour theme that is easy on the eye. Many people are put off by overpowering colour themes.

Tip 4: Use a font size that wont have people squinting to read the content. Again if people have to strain the next page is only a quick away.

If the destination is remote, most people wont make the journey!

It is absolutely essential to make your information easily attainable. Although aesthetics speak first your content has the final say. In a instant society like ours if your information is not easily found people merely move on.

Tip 1: Dont bunch your content up on one page. It is better to have more navigation links than have a visitor leave because they dont want to spend half an hour to find what they are looking for.

Tip 2: Plan out a rough map deciding on a information structure before you build. It will save you a lot of time and frustration in the end.

If you dont have content, you have nothing to say!

The rule of thumb for content is to keep on the subject and have plenty to say. Content is a vital component when it comes to being found. It is also the main ingredient to being bookmarked and revisited.

Tip1: Explain what you do in detail.

Tip 2: Explain your Products in detail.

Tip 3: Explain your Services in detail.

Tip 4: Write a "how to" guide.

"Keep it simple"!

Quite often you will get the best results by doing the fundamentals well.

Tip 1: There are still loads of people with slow connections out there. Try not to use excessive amounts of flash or graphic intensive sections. This will keep your load time down.

Tip 2: Keep your font, font size, and heading sizes constant throughout your site.

Tip3: Link each of your pages back to your home page. It is best to do this at the bottom of each page.

Tip 4: If you are selling a product or service make sure it is clear how to contact you or how the customer should order.

Contractibility & Accessibility

In most business scenarios businesses want to have their customers contact them. This enables the businesses to gauge their customers needs and the opportunity to provide a solution. Dont forget to ask the customer for the sale!

Tip 1: Make sure sales contact details are easily found.

Tip 2: Make sure customer service contact details are easily found.

Tip 3: Make sure webmaster contact details are easily found.

by Jared Over

Find more tips on Winning Websites [http://www.micorp.co.nz]

Here are few tropical fish keeping tips

Tip 1 - Tropical fish is easy to care and most of the people buy in pair. But educate yourself about it before you buy any fish as buying fish without proper knowledge can become very expensive hobby.

So you should do proper research to keep tropical fish as your hobby.

Tip 2 - Make sure you learn about fish keeping before you start buying fish.

Tip 3 - You have to make sure you become familiar with setting up aquarium.

Tip 4 - Make sure you change 20 percent of water every 30 days. You should check water, temperature, pH, hardness, etc every day.

Tip 5 - You should not keep fish frozen food for more than 3 months.

Tip 6 - One of the very important tips for tropical fish is to give fish a proper diet of about 35% of protein, 10% of fat. Fish diet should also have amino acids.

Tip 7 - Another important tip is to feed fish 2 to 3 times a day. And don't over feed them.

Tip 8 - You should get largest aquarium possible. When you have bigger aquarium fish will have more flexibility to more around. Select plants, rocks, gravel, wood etc properly to give your set-up better look.

Tip 9 - Don't adjust water temperature abruptly.

Tip 10 - You fish should not in direct sunlight as that will increase the water temperature and will create green algae problem.

Above are just basic tips about tropical fish hobby. learn more tips about fish before starting your hobby or even if you started learn more tips about fishes.

To find out other crucial tips for tropical fish, you should visit this site: http://unique-review.com/tropical-fish-care-secrets-and-tropical-fish-disease

Translate Request has too much data
Parameter name: request
Translate Request has too much data
Parameter name: request

Leadership is the road map to success. It brings continuous excellence in human life.

Are there born leaders? Every man is a leader and leadership is evolved with in and it flourishes in every aspect of living; let it be business, your office, in sports, in politics, in society, family and in every corner of the world.

First we must understand that leadership is not just an outside process, we lead our self first and influence our self to establish the self-direction and self motivation to deliver the best.

Leadership begins within. The seeds are already embedded inside us. We need to care it, water it, nourish it and get the best out of it continuously. If you can develop your personal leadership skills i.e. once you learn to lead yourself, you can set examples of your selves and lead your people.

Leadership is a multidimensional activity. It seems to be very complex but its simple and within ourselves. We need to bring the leadership out, spread its rays and bring meaning to life. Leadership is both an inward and outward activity. Leadership starts with personal leadership and it spreads around taking shape of what I call people leadership. It is result oriented and relationship oriented. The CEO of a company and the sales executive both are leaders. A CEO leads the organization where as a sales executive uses his leadership skills to establish himself in the organization.

Effective Leadership Training Program in 1 hour time

Leadership Tips 1 of 14: Set the right attitude

Leadership Tips 2 of 14: Fine tuning 'the self'

Leadership Tips 3 of 14: Developing vision and conquer time

Leadership Tips 4 of 14: Knowledge building

Leadership Tips 5 of 14: Courage builder

Leadership Tips 6 of 14: Creativity - cultivate different seeds

Leadership Tips 7 of 14: Change adaptability

Leadership Tips 8 of 14: Setting the environment

Leadership Tips 9 of 14: Communication with understanding

Leadership Tips 10 of 14: Understand emotional needs

Leadership Tips 11 of 14: Art of positive motivation

Leadership Tips 12 of 14: Appreciate, recognize and reward

Leadership Tips 13 of 14: Breaking the shell

Leadership Tips 14 of 14: Transfer leadership

Leadership Tips 1 of 14: Set the right attitude

Attitude contributes a lot to success. A study in Harvard University figured out an interesting result that a person gets a job or promotion because of his attitude, contributing 85% and remaining 15% only to other factors.

Always be positive, optimistic. Stay away from negative areas. Never let negativity enter your mind. Take life with a smile. Inhale positive thoughts and spread positive energy. I have a friend she is a very positive person and when ever you say something she laughs loudly in a special way. This positive ness from her laugh generates lot of power and energy, in everyone around her. It's always great to have some natural positive power generators as friends.

If one believes he can win, he will win. We have to develop our positive believing attitude.

We may loose out or may not achieve perfection still we are winners because we are positive, we have the desire and commitment. Learn from other mistakes and avoid it happening to you. Success is routed through failures but the 'never say die' attitude leads to success.

Leadership Tips 2 of 14: Fine tuning 'the self'

Self discipline is the key in a leader's life. A system should be developed so that the maximum level of performance energy can be achieved. One has to manage oneself first. For this we need to fine tune ourselves both physically and mentally. Setting good habits are very important and it directly results in positive ness and optimistic vision.

The first and best victory is to conquer self.

- Plato, Greek Philosopher

Bring a system in your life

Wake up early

Most leaders wake up early. In doing so they have lot more time to organize and feed their mind & body with positive energy. Too much sleeping makes you dopey. It won't fresh you up, rather it tires you. So Sleep well and wake up naturally before the alarm rings.

Energize your mind & body

Get up early, devote some time for yourself, do some mind and body exercises. You will feel refreshed and calm for the whole day and also will boost your confidence level. This is so because human body generates lot of enzymes and fluids, if we exercise and these help in increasing the performance level of our body and mind.

Good Food habits

Food habits play an important role in your body and mind activities. You are what you eat or your thoughts are what you eat. So take a balanced diet.

Relax yourself, take a stroll, day dream

Releasing of stress is very important and our body and mind needs to relax. A break is always mandatory.

Leadership Tips 3 of 14: Developing vision and conquer time

Vision is your goals; it can be a combination of goals, your career goal, business goal, financial goal, family goal, etc. Goal is time bound. Your goal should be broken down into smaller goals; it should be clear and specific. You can also have short term goals running parallel to your long term goal. Goals cannot be vague and it should be realistic and balanced. It must be SMART.

S - specific (prioritize)

M - measurable

A - achievable

R - realistic

T - time bound

You have to balance the goal with environment - let it be your family, business, finance, health, society.

The most important is the plan. You should have a specific plan that helps you to achieve your goal in time. Goals are dynamic because of the changes that life brings. So it's important to adapt or foresee the change and update your goals.

Leadership Tips 4 of 14: Knowledge building

Feed you mind continuously with good thoughts and knowledge. In this competitive world it is important to gain external & internal knowledge. External knowledge is on the world around you; it may or may not affect you. It can be the market knowledge. Internal knowledge is directly related to your vision. It is a critical success factor for successful accomplishment of your vision.

Convert opportunity to success, for this you need to look for inputs always. Collect as many data as possible, eliminate junk and keep only the relevant ones. This Data is Information, listen to it carefully. Information is Knowledge, understand it well. Knowledge is Intelligence, its wisdom. Knowledge is potential power and Wisdom is power. Power is success.

'ACT' on the knowledge and wisdom attained. Just acquiring the knowledge will not lead to success; link it with your vision and ACT.

Leadership Tips 5 of 14: Courage builder

Courage is the strength and power of leadership. Most people don't like to take risk. They don't even initiate opportunities, because of fear of loosing or the change involved in it. People are afraid to take ownership of situation, either it be a good situation or bad situation. And, if it's a bad situation it's the blame game they play. Eliminate fear! The best way to control or win fear is to face it with mental strength and determination.

Leadership Tips 6 of 14: Creativity - cultivate different seeds

Creative ideas lead over experience and existing winners. It cuts every limit to success.

Stop doing the same thing over and over, stop imitating what others did. Most inventions or creative ideas evolve when men are alone, while day dreaming during their leisure time and when their mind is relaxed and full with positive energy.

Leadership Tips 7 of 14: Change adaptability

Learn to manage change. Life is full of choices and compromises. It's dynamic and changing. The environment around us is changing, society is changing, people are changing, technology is changing, and almost everything is changing. The best way to manage change is to embrace it. Anticipate it, monitor it, accept it, adapt to it & enjoy it. Make, 'change' part of your life, a leader is a continuous learner so he has to change continuously by enhancing skills and move forward.

Leadership Tips 8 of 14: Setting the environment

Set the office environment right, display or hang motivational posters, product banners, policy documents, incentive charts, mission statement etc around. Display employee performance chart and best performer awards and photos around. Establish a positive quality environment where the staffs are motivated to deliver their best.

Leadership Tips 9 of 14: Communication with understanding

The greatest road block in communication is our tendency to evaluate or make judgments once you hear or see something. This is our natural urge. We usually agree or disagree to a statement from our point of view. Suppose this statement on which you evaluate has greater emotions, feelings and a strong message then your reactions will be sensitive. Either you approve or disapprove the attitude expressed. This impulse to evaluate any emotionally meaningful statement from our point of view is what blocks interpersonal communication.

Leadership Tips 10 of 14: Understand emotional needs

Victory has an emotional attachment, a passion in achievement of vision. Every individual of the victorious team will have a winning purpose and will be emotionally attached to it. This emotional purpose is the driving force towards victory.

Leaders need to take care of their staff. Discover their emotional needs, then motivate and give every support needed to meet their emotional need.

A leader's greatest job is to bring out the value of his team members. Let them know their value. A leader should be compassionate at times, which will bring in an extra bonding and emotional attachment, developing into trust, understanding and value for each other. It develops unity. It is a great feeling when your team leader listens to you; value your points and helps in solving the problems, either official or personal. It reduces stress and alleviates their performance to achieve the vision.

Leadership Tips 11 of 14: Art of positive motivation

The best motivation comes from within. A good leader just has to ignite the belief system and fuel it; success will ensue. Motivate staff regularly, from your top performing executive to your office boy because I believe, if one person in your team is de-motivated it can ruin the entire team. If there is a problem of concern at office on any matter bring it out rather that encasing it.

Your internal motivation is your self drive (hunger to succeed) and attitude. Don't be complacent.

In a positive environment even an under performer is motivated and becomes a performer but in a negative environment a performer can fail miserably because he is not valued and is continuously de-motivated.

Listen to your staff, make sure their views and points are considered and appreciated. Further, keep promises, give respect and seek respect, be committed to the staff and be one among them. Let the team have a shared vision and it's not an individual, it's a team with passion, which succeeds.

Leadership Tips 12 of 14: Appreciate, recognize and reward

Appreciation, reorganization and reward, play magic on individuals or team. Employees who feel recognized deliver excellent results. Keep the team and the individual team member well informed on the company activities and their performance status. Update the sales score board daily. Trigger the competition among team members, competition among teams, and among different branches.

Appreciate, recognize and reward performance. A job well done pat on the shoulders, well done hand shake, a personalized appreciation email or letter can be very motivating and will help in steady growth in the performance of the team.

Recognize employee performance at the right time, delay can cause de-motivation. And, reward them at the right occasion. Results are best when you reward. But remember it's a regular process.

Increase reward program and minimize finger pointing. Praise the employees publicly and specifically for his work. Display testimonial letters on the board. Celebrate occasions and event like birthday, marriage anniversary, etc.

Leadership Tips 13 of 14: Breaking the shell

Life is a continuous learning process. Regularly update your skills and be hungry for new updates in different areas. Read and listen to motivational books, tapes and disks. Arrange presentation and learning session. Let every staff contribute to it.

The whole idea behind it is to develop a family environment, free of stress and fear. Employees can free themselves and display their strength in every area. They are encouraged to take risk and develop new ideas which will help to discover new processes and strategies. Employees never fear to bring new creative thoughts or ideas and experiment them. These ideas may be successful or it may fail, either ways it is recognized and rewarded. It's not suppressed, it is appreciated and encouraged. The basic idea is to energize, develop, equip and take new challenges & responsibility which will lead the company to greater vision and success. Work is delegated to those employees who tend to put extra effort. They are smart workers. They work more for the company; they spend more time on office work.

Leadership Tips 14 of 14: Transfer leadership

Be a transparent leader, be committed at all levels, keep even the small promises not just in you work place but in your life also. Be sincere and caring. Don't put off things, do it with out any delay. Stand by your employees; if some complaints arise from customer first investigate it and take corrective or preventive action. Never put an employee in state of fear of loosing the job. Advice him, and see that he and other staffs don't repeat the same mistake again.

Lead from front, be a role model. Show expertise and confidence. Leaders show the route to success and help their subordinates to become a leader. They spread the light of leadership and bring the subordinates to their level. They give the freedom to develop oneself and grow. Subordinates look up to the leader for guidance and direction. Leaders Leave Legacy!

For detailed training program on Effective Leadership or Leadership Development please visit the link in the author profile.

I am a Btech(Computing) Engineer from Thompson Rivers University, British Columbia, Canada.

I am still a learner and I try to avoid making mistakes myself by learning from other people's mistake.

I believe, the quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor!

I am on continous learning and research process in the following arears - People Management, Business Communication, Leadership, Financial Planning, Solution Selling and Philosophy.

My vision is to fine tune the human brain to get the best results in all areas.

Please visit my link for detailed wisdom on Leadership. http://www.squidoo.com/leadership-in-life

I hear it over and over--"It was going so great, and then she disappeared on me... why? What happened--we were having such a great time together. I'm tired of this happening--I want to date sexy women, but I want them to stick around. Do you have any dating tips for me?"

Yes, I do. Every time I talk to a guy who tells me this, I discover he's making the exact same mistakes most guys do, dating mistakes that kill his chances of successfully dating sexy women. So, I give him some dating tips to skyrocket his success with sexy women. Here are the most common ones:

Dating tip #1: Don't date. Yes, that's right--don't date. Think about a traditional "date"--it's full of pressure, awkwardness, evaluation and it just plain sucks. What do you do on a "traditional date?" Dinner, movie, kiss goodnight, she doesn't return your calls. Or you have drinks, and try to "make your move," and we all know where that ends up. Much better (and cheaper) to meet for coffee--it's fun and relaxed with none of the normal dating expectations.

Dating tip #2: The less you do and say, the more she's attracted to you. Most guys try to impress sexy women, or "lay a rap" on them. Sexy women have heard it all before. But, if you ask her about herself, shut up and listen, and display a SMALL degree of interest, she'll begin to wonder why you're not slobbering all over her. She'll want to discover more... now you're a challenge, and sexy women love challenging guys. Why? Because they rarely meet one. This is a HUGE dating tip.

Dating tip #3 Be a "naughty little boy." Another big dating tip. Remember the "class clown" in elementary school--the guy who was "cool and funny" all at the same time? When you're talking to sexy women, make unexpected and mischievous comments, the kind that leave them thinking, "I can't believe he just said that... but I like it." This shows sexy women you're NOT impressed by their looks, that you need to see more. This is so different from what they're used to they can't help but be attracted. I cannot emphasize the importance of this dating tip.

Dating tip #4 Avoid all canned pick up lines, "laying a rap," or any type of "acting." Sexy women have heard it all before, and as soon as you spout one, you're instantly a JAG (just another guy). And JAG's don't get sexy women--remember this dating tip!

Dating tip #5 Sexy women are approached and hit on 20 to 30 times a day. This is their world--to get into it, you have to be different from the 20 guys who've already talked to her. (see Dating tip #3 for how to be different to sexy women).

Dating tip #6 Look out for her tests. Sexy women (indeed, all women) will test you to see if you'll stand up to them. If you can't stand up to her, you can't stand up for her. If she asks you to buy her things, that's a test--and a perfect opportunity to be a "naughty little boy" (see Dating tip #3). Say something like, "What do I look like an ATM machine? You should buy ME something, just for the privilege of spending time with me. I like sexy women who buy me things!" This is said in a playful--yet firm--manner that lets her know you're onto her. When you pass their tests, it drives sexy women wild with desire. Very important dating tip.

Dating tip #7 Date multiple sexy women at once, and make sure the others know about it. Sexy women love a man who is attractive to other sexy women, and will compete to "win you." (Here's another dating tip: for proof of this, read any good romance novel). If you want to settle down, you can choose one, but she will always know you're desired by other sexy women--and in a strange way, this creates even more attraction for you. This dating tip really is a secret, but it works very well with sexy women.

OK, guys, that's it for this article. Obviously there are lots of other dating tips, tricks and secrets to put to use, but if you pay attention to these dating tips, you'll be a heckuva lot more successful with sexy women. Now, go re-read all the dating tips!

On with the fun...

-John Alanis, Dating Tips Master

"The King of Let 'em Come to You"

Want more dating tips? To discover how to be successful with sexy women, and for more great dating tips, see www.womenapproachyou.com.

About The Author

John Alanis is the author of ?Secrets of Natural Attraction: How to Get Desirable, Beautiful Sexy women to Chase You.? He also publishes a daily ?politically incorrect attraction and dating tips? newsletter that reveals how to get desirable, beautiful sexy women to approach men for a date first, no matter your looks, age or income. You can subscribe to John?s daily ?sexy women approach you secrets? by going to www.womenapproachyou.com. Upon subscription, John immediately sends you five free ?how to get beautiful, sexy women to approach you!? reports, chock full of ?hidden secrets? dating tips.

Error in deserializing body of reply message for operation 'Translate'. The maximum string content length quota (8192) has been exceeded while reading XML data. This quota may be increased by changing the MaxStringContentLength property on the XmlDictionaryReaderQuotas object used when creating the XML reader. Line 2, position 8242.
Error in deserializing body of reply message for operation 'Translate'. The maximum string content length quota (8192) has been exceeded while reading XML data. This quota may be increased by changing the MaxStringContentLength property on the XmlDictionaryReaderQuotas object used when creating the XML reader. Line 2, position 8799.

Here are some great, weight loss tips to help you reach your fitness and body composition goals. Why eight weight loss tips and not ten...or even fifty weight loss tips? I want to keep it simple so that there is an increased chance they might be followed. All the weight loss tips in the world won't do a bit of good if nobody can remember to follow them. You don't even have to follow all of these tips. For starters just pick one and when that becomes a habit, try the next weight loss tip that strikes your fancy.

The most important weight loss idea has to do with the Law of Thermodynamics. This law means that in order to lose weight, you need to spend more energy than you take in. In order to gain weight you need to take more energy in than you put out. So, losing weight is simple; eat less food while moving more often! The weight loss tips below are just ways to take advantage and make more efficient use of this unavoidable law of nature.

Weight loss tip #1: Don't go On a Diet! Yep, I said it, don't go on a diet. Most people can't stick to a diet for a long period of time. They get discouraged and quit. You need to make healthy changes to last a lifetime, not look for the next fad quick-fix. Does this mean diets and diet books are bad? Certainly not, you may be in the minority who find one that works for you. If not, you still can learn something about nutrition that you can apply to your eating habits. Make small changes to your nutritional habits and over time you will reach your goals and be able to maintain them.

Weight loss tip #2: Make 1 small healthy change that you can live with today! For me, that was cutting out sugary sodas and other sugary drinks. A typical regular can of soda has about 140-170 calories. Two of those per day equals 280-340 calories a day, or about ¾ lb weight loss per week if you were maintaining your weight before that change (see weight loss tip #6). What do you drink instead? Cold water!!! Not only is water healthy, one once of cold water will burn one calorie when your body heats is up. So, drinking the recommended 64-96 oz. of water per day could equal up to 96 extra calories burned (depending on how much cold water you drank before).

It doesn't have to be sugary drinks. It could be cutting out desserts, or limiting them to once or twice a week from every day. Try replacing one un-healthy snack per day with a healthier one. You pick one that you can stick to (but start drinking more water anyway).

Weight loss tip #3: Eat breakfast! There's a reason for the cliché about breakfast being the most important meal of the day. That's because after fasting all night, your metabolism is at its lowest point in the morning. You need to stoke the metabolic fires with a good breakfast that contains both carbohydrates and protein. If you don't, your body will think it is being starved and will want to store any excess calories from the first thing you do eat (say at lunch) as fat to hedge against long periods with no energy intake. Breakfast first thing keeps this from happening and gives you energy to start the day.

Weight loss tip #4: Eat 4-6 smaller meals per day instead of 2-3 big ones. The easy way to do this is by having breakfast, mid-morning snack, lunch, afternoon snack, and then dinner. There, that's 5, good enough. A piece of fruit makes a great snack. By spreading your energy intake out in smaller, more frequent increments, it will increase your metabolism (you will burn more calories) because your body never thinks it is starving.

Weight loss tip #5: Reduce stress. Stress causes our body to release cortisol which is a hormone that helps us deal physiologically with stress. Simply put, the adaptations our body does in response to stress are contrary to weight loss. The release of cortisol promotes fat storage and suppresses the manufacture of other hormones that promote building of lean muscle mass. Try yoga, try meditation, try a hobby or punching a heavy bag. Just do what works for you to lower stress.

Weight loss tip #6: Determine how many calories you need to maintain your current weight, and how many you need to reduce per day to meet your weight loss goals. Step 1: Determine your basal metabolic rate. This is how many calories your body burns just to maintain minimal life-support functions and is about 75% of all the calories you burn. The formula is simply your body weight ____ X 10= basal metabolic rate.

Now, to determine how many calories you need each day to maintain your current weight, multiply the base metabolic rate by a "lifestyle factor" based on how active you are. A note on the formula: it is just a rough estimate, females will need a few less calories (perhaps 200) than this formula indicates. Males might need 100 more. As you age, you will require fewer calories as well to maintain weight. So, use the formula to get you started, then adjust your daily caloric needs based on your results (this is where a nutrition log is important, see weight loss tip #7).

For sedentary people (office workers, people who mostly sit or drive all day) use 1.4. For moderately active people (people on their feet all day like wait staff, service industry, moderate exercise) use 1.6. For very active people (jobs with lots of physical labor, movers etc., athletes) use 1.8. If you think you are in between two of the examples, then you can split the difference.

Let's plug some numbers in: Weight 195 pounds, office worker. 195X10 = 1950 calorie basal metabolic rate. 1950 X 1.4 = 2730. This is roughly how many calories they need to consume to stay at 195 pounds. It's not an exact science, but should be very close and is a great starting point.

Now you can set your weight loss goals based on how many pounds you want to lose and in what time-frame. The maximum sustainable healthy weight loss level is about 2 pounds per week. In order to lose 2 pounds per week, you need to decrease your energy intake, and/or increase your energy output, by 1000 calories per day. A 500 calorie per day reduction will result in a loss of approximately one pound per week.

So, losing 40 pounds will take 20 weeks, or about 5 months at 2lbs per week. If you decrease your daily intake by 500 calories per day as well as increase your energy expenditure by an average of 500 calories per day. From our example above, to lose 2 lbs per week, they would either need to eat 1730 calories per day (2730-1000) or 2230 calories with about 500 calories worth of exercise averaged out over each day.

Weight loss tip #7: Keep a food log. Write down everything you eat for 3 days (every single calorie!) then total up the calories and divide by 3 to get an average. Now that you know how many calories you are taking in, you can plan out how many you need to reduce per day in order to reach your goals.

Weight loss tip #8: Move more! This doesn't mean you have to start some grueling exercise program. In the beginning, just look for ways to move a little more than normal. Take the stairs instead of the elevator. Walk to the store down the street, or the park instead of driving. When you do start an exercise program, start slow and easy. No more than 3 days per week in the beginning. Twenty minutes of walking 3 times per week is a great start. Or, 3 shorts workouts at the gym or at home per week. This will start to increase your caloric expenditure so you don't have to cut quite so many calories out of your diet and still lose weight.

Like diets, most people overdo it when starting an exercise program, then burn out and quit. It's OK to miss a few workouts, or even have a rough week and not workout at all. No reason to quit in frustration, just start up again next week.

That's all the weight loss tips I have for ya...just remember that slow and steady wins the race. You didn't get overweight in a short period of time...it will take some time to lose the weight as well. Make one change at a time, add to it when the previous change becomes part of your lifestyle. Stop making changes when you are happy with your results, your health and lifestyle. The good news is you can start making some small changes today that will last a lifetime and have you feeling better, being healthier and living longer.

Brian Stramel is a certified personal trainer with a passion for helping people reach their fitness goals. Learn more about weight loss tips, fitness and kettlebell exercises at http://www.fitkettlebell.com