1. What is your goal? Many diets fail because the target is uncertain. If you are not sure what your ideal weight should be, you will never be satisfied with the results, as you can always lose "just a few pounds more".

2. When has the problem started? It is possible that you started to overeat in response to an emotional trauma or a significant life event. If so, careful examination of the situation will help you deal with the real reason behind your overeating.

3. What is your "dieting history"? If you already have an experience of a failed diet, try to describe it in great detail. If you will be able to spot when and why do you normally get stuck, you will avoid similar problems in the future.

4. In what situations do you normally overeat? Perhaps, you reach out for chocolate when you are stressed or start eating more when you feel tired? In that case, you need a rest or an emotional support, not an extra slice of pizza.

5. Where do you overeat? Do you snack at work or are you hiding crisps in the car and eat them when no one is watching? Knowing your eating patterns will help you avoid the "risky" situations.

6. What are you saying to yourself when you overeat? Quite possibly, you are feeling guilty or blaming yourself. Constant self-criticism will not help you lose weight, but might well push you into more "comfort eating".

7. Do you like yourself? Have a good look in the mirror and give a honest answer. Do you like yourself right now, not when you will be 10 kg lighter? In your quest for a perfect body you will need an ally and that ally is you!

8. What was the attitude towards thin/fat people in your family of origin? Perhaps you are just replicating old statements, mentally repeating that "In our family people are big" or believing that "thin people are unhealthy".

9. Could you describe a typical mealtime in your family of origin? Were you told to eat up everything on your plate even if you did not like the food? Perhaps in your mind you are still listening to your parents and feel obliged to finish your meal, rather than listen to your body.

10. And the last question - can you imagine yourself in the future, having achieved your target weight? Try to picture yourself: What are you wearing? How are you feeling? How are people reacting to the "new you"? If you feel uncomfortable doing this visualization, you might have a few psychological barriers to overcome before starting on a diet.

The easier and more pleasant the visualization will become, the more ready you will be to lose weight for good.

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There are a few things that are proven to boost the metabolism without working out. I will go over a few of the most popular ones.

 1. Intermittent fasting - This is an eating schedule where you eat all of your meals in a short period of time and fast during the rest of the day.
I have my clients finish eating dinner at 6pm and drink water for the remainder of the evening. They wake up and drink cold water and skip breakfast.

The eating phase begins at lunch time. It takes a while to get used to this, but you will see great results such as fat loss without working out.

2. Water - speeds up digestion and burns calories. Drinking cold water is even better because your body has to burn calories to heat it up.

3. Green tea - speeds up resting metabolic rate, is calorie-free, and packed with antioxidants. There is an added bonus of fighting cancer cells that makes green tea a no-brainer.

4. Coffee - Caffeine has been shown to boost short-term metabolism and fat burning in your body. Drink coffees that are highest in chlorogenic acid for the added benefit of blood sugar control. This can ultimately lead to weight loss and body fat reduction.

5. Pepper - The active ingredient called capsaicin is scientifically proven to boost your metabolism. Experiment with the different types of peppers in your food for added flavor.

6. Celery - It takes more calories to digest celery than it contains. For example, a stalk of celery contains 6 calories, but takes 7 calories in order for your body to process it. Therefore, it is a negative calorie food.

7. Protein - The building blocks of muscle also boosts your metabolism. Some great tasting options are whey protein, free-range eggs, free-range chicken, and grass-fed beef.

8. Sleep - Research shows that sleep deprivation causes your body to store fat and slows down your metabolism. This makes getting a good nights rest invaluable. Try adding an extra hour of sleep and night by going to bed an hour earlier or waking up an hour later. You will feel the difference in less than a week.

9. Minimize chronic stress - Chronic stress has been shown to slow down digestion, put your body in fat-storing mode, and slows down your metabolism. Manage your stress levels with self-affirmations, yoga, therapy, running, weight training, etc.

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