1. Consuming too much fat or carbohydrates (sugar) or both. Overconsume will turn into fat deposits.

3. Consuming too much alcohol:  Excessive alcohole consumed will get converted to stored  fat.

4 Eating too much of preprocessed products with added, and often hidden fat or sugar, like sweet beverages, cakes, ice-cream, fast food and snacks.

5. Too high total intake of food: Perhaps your food is not fat- or sugar-laden, but you simply eat too much all together. Also protein will be converted to fat if it is overconsumed.

6. Irregular eating can give an uncontrollable appetite, a swinging blood sugar level, and an abnormal physiology that makes you deposit fat in your body.

7. A still sitting life with little exercise so that you burn little fat and sugar.

8. Boredom in your daily life kan make you seek your main source for entertainment in the act of eating, and thus contribute to over-eating.

9. Having too little vitamins, minerals and anti-oxydants in your diet can depress the ability of your body to breake down and burn fat.

10. Keeping a bad fat profile in your diet, for example only saturated fat ( as in red meat, milk, cheese) and trans-fat (chemically altered fat often found in margarine, cookies, ice cream, etc.): In this case you will lack essential fatty acids ( omega-3, omega-6, omega-9 and mono-unsaturated) and your fat burning will be inefficient.

11. An abnormal appetite that urges you to eat far more than you need: This abnormal appetite may originate from psychological causes, an onsound diet or lack of exercise.

12. Excessive caffeine consume. Consuming caffeine containing beverages in moderate amounts may help to reduce the weight, because caffeine increases the fat burning. but heavy koffee consume gives side effect upon the sleep pattern that in turn causes over-eating an over-weight.

13. A habit of night time eating. Research has discovered that eating at night increases the body's tendency to store consumed fat and sugar as body fat and thereby contribute to obesity. This occurs even if one does not eat more totally during 24 hours because of the night time eating. A habit of night time eating should therefore be avoided.

By some people the night time eating is the main symptom of a disease called Night Time Eating Syndrome. The disease has the following symptoms: Lack of appetite in the day and especially at breakfast time, reduction of the sleep regulating hormone melatonine in the brain and lack of sleep, greatly increased appetite in the wake nighttime, night time eating and especially of fat food, consumption of more that 50% of the energy intake during night.

Depression, anxiety, excessive dieting, boredom or dissatisfaction with one's body or living situation can cause this dyndrome.

14. Too little or bad sleep. A person that does not get enough sleep or bad sleep in the night, often gets an abnormal appetite that causes over-eating and excessive weight. Bad sleep also tend to reduce the activity level during the day. Lack of sleep can have many causes. Sometimes a person just have a habit of going to bed too late, that he has to correct. Sometimes heavy coffee drinking is tha cause of bad sleep. Sometimes the bad sleep is caused by some disease that requires treatment. Drinking coffee in moderate amount may help to reduce the weight, but heavy koffee consume gives side effect upon the sleep pattern that in turn causes over-eating.

Practical ways to get thin and skinny
 

To be slim and get slim if you are not slim in the first place, is a good thing. To be thin is not necessarily so good. A thin person may have too litle fat on his or her body. To get skinny is even worse. If you are skinny you are way too slim.

But why then this heading for the following advices? The reason is that the average person in most countries nowadays is downright fat, plainly speaking, or even sickly fat, and is steadily growing fatter. As the average populateon is constantly growing fatter, the words thin and skinny are changing meaning. People's concept about what is normal has been disturbed. Today people that plainly speaking are too fat, are often called slim. People that has a sound weight are nowaday called thin, skinny and even anorectic. And for people being really anorectic, the modern language soon lacks any word.

Here are listed the basic principles you must follow to successfully get slim and stay slim thereafter. All effective slimming methods propagated as diet programs are nothing but special ways of using these priciples.

If you eat much fat, you must reduce the daily intake of fat, to do so:

* Choose fat poor fish, fat poor meat/beef, chicken, turkey, mushrooms and other food sources with law fat content as the main components for dishes.

* Cut away visible fat from meat or other food sources.

* Do not add much margarine, butter or oil to your food.

* When you fry something, try to use as little fatty smear in the pan as possible.

If you eat much sugar, reduce your daily inntake of free sugar, or bounded sugar as in flour, potatoes and the like:

* Do not add much sugar to your food.

* You may also need to consume less bread, potatoes, peas and beens, if you eat very much of it, but do not stop eating these kinds of food, since they contain valuable nutrients. However, use bread made of full corn.

Alcohol contains energy, and will be transformed to fat, if you consume too much of it.

Some food contains a great amount of hidden fat or sugar, espesially fast food, snacks or preprocessed food.

* Therefore avoid eating much of products like: cakes, sweet drinks, snacks, choclate, icecream or fast-food.

* It will be helpfull to loose fat by only eat food in a natural form, and make your dishes yourself. Then you achieve an absolute controle over the amount of fat and suger in your dishes.

Having reduced the amount of sugar and fat from your diet, you may fall to the temptation of eating more than before, beacuse the new composition of your food does not satisfy your hunger. You should be aware of, and avoid this trap.

* When trying to loose weight, you should reduce the total amount of the food you eat.

* However, you should not starve yourself. To starve will only make you tired and sick, and then make you interrupt your efforts to get slim.

Regular eating habits will give you a stable blood sugar level, help you control your appetite and normalize your fat burning physiology.

* You should eat three or four meals each day.

* Each meal should contain the same moderate amount of sugar and fat.

* Each meal should contain some protein sources like fish, meat, eggs, mushrooms or proteine-rich seeds, and in every means be as nutritionally complete as possible.

Physical activity increases fat burning, helps controle appetite, and thus helps to eliminate body fatness.

* Do some daily exercises of a kind that increases energy consumption: Jogging, cycling, swimming, ball play, skiing.

* Do also som exercises to increase your muscular volume, since muscles will burn fat, for example weight lifting.

It is not possible to loose weight without sticking to the above mentioned basic fat reduction principles, but you will also benefit from applying some measures that will increase your ability to passivly burn fat:

* Eat as natural and healthy food as possible, avoid food that has been heavily cooked, heavily fried or chemically processed. Natural food has its content of protein, vitamines minerals and anti-oxydants intact, and these are necessary for the fat burning abilities.

* Eat some raw fruit and vegatables to each meal, since these contain vitamins, minerals and anti-oxydants you need.

* You may benefit from supplements of vitamins, minerals, herbs, anti-oxydants, as these will make your body more capable of burning fat.

* The little fat you use in your diet, should come from sources like olive, peanuts, canola, fish, nuts, sun-flower, etc. Then you will get a good balance between mono-unsaturated fat (olive, canola, peanuts), poly-unsaturated fat of the omaga-3-type (fish) and poly-unsaturated fat of the omega-6-type (sunflower).

* Consume whole cereals or bread made from whole unrefined cereals.

Many of the measures allready listed, will also help you to controle your appetite. If this still is difficult, this problem may be attacked by specific means:

* Daily meditation can help to relaxe your mind and gain controle.

* Psychological counseling may be necessary.

The total mount of fat and carbohydrates combined, is a key causing factor for obesity, not fat alone or carbohydrates alone. Some weight loosing regimes imply eating nearly no carbohydrates, and fairly much fat. In other slimming concepts one eats fairly much carbohydrates, and very little fat, and still other have a more balanced approach. It is not right to regard one or the other of these approaches for better or worse. People are different, and different programs will fit different persons. However you will allways need some amount both of carbohydrates and essential fatty acids.  Therefore do not opt for the most extreme approches on the market.

Moderate amount of coffee, tea or other caffeine containing beverages can increase your fat burning and help reduce over-weight. Heavy caffeine amounts can lead to bad sleep that then leads to reduced physical acyivity during the day, and to excessive eating.

You should stop night time eating. If your night time eating is combined with too little eating during daytime, you should eat more in the day. If your night time eating is more serious, you should seek help for the underlying causes for your night time eating.

Getting good sleep in the night, will make you able to be more active during the days. Too little or bad sleep can cause excessive appetite and over-eating. Bad sleep can be caused by excessive caffeine consume, bad habits or some disease that should be treated. You should allways go to bed early enough to have a good night's sleep.

* There are pharmacological preparations on the market to reduce the appetite. Such medicines are recommanded only to use as help a short time.  Phentermine is perhaps the commonest of these. Others are: diethylpropion, phenidmetrazine, benzphetamine, sibutramine, rimonabant, oxyntomodulin and fluoxetine hydrochloride (Prozac).

* There are also some herbs or herbal extracts that can help to reduce an abnormal appetite. The common spice cayenne is one. Others are the extract pinnothin from the Korean Pine Nut tree Pinus koreanensis, and the herb Hodia Gordonii. You can find many herbal products on the market with the aim of reducing appetite with these herbal substances as ingredients.

* There are many herbs or herbal extracts that can increase the metabolic processes and thereby increase fat and sugar break-down and burning. The common spice cayenne also have this effect. Other herbal substances with this ability are: Citrus Aurantium extract,  Garcinia Cambogia, Guarana Extract and Yerba Mate.