posted on September 10, 2009 23:52
If you are overweight, it is possible that you have already tried various diet and weight loss plans. But whatever the method, you may not have had much success and are still trying to lose weight. That's not surprising. Most people who diet find weight loss a never-ending roller coaster ride.
There are 4 simple approaches to helping you moderate your weight:
1) Eat Sensibly: and often. Try eating 5 or 6 small meals a day. Avoid the obvious...that means quit drinking sodas, stop picking up fast foods. Remember, the closer to natural, the less processing and additives. Avoid eating late at night, as your digestive processes slow during sleep. Use whey protein powder drinks to supplement your protein intake.
2) Become Active: either through physical activity or through an exercise program. At the most basic level, physical activity means moving — every motion of your body burns calories and is therefore beneficial. Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis. Exercise improves your fitness, as well as helps you lose weight and deal with everyday stress.
Whatever activity you choose, the key is to commit to doing it regularly. Aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat. Brisk walking and yard work that entails near constant motion are examples of moderately intense activity.
If you've been inactive or you have a medical condition, talk to your doctor or health care provider first. Most people can start out gradually with a 5 or 10 minute activity sessions and gradually increase the time.
3) Set Goals: this provides focus and turns your thoughts into actions. Focus on specific activities rather than pounds lost. For example, decrease the number of servings of high-fat foods in your diet and increase your intake of fruits and vegetables. Begin walking or jogging a specific number of miles each week. Keep a daily food and activity diary.
Make sure your goals are specific, measurable and realistic so that you're able to reach them. Set weekly or monthly goals, and then track your progress. At the end of the time, gauge your success by how well you've stuck to your plan rather than on how many pounds you may have lost.
4) Get Going: motivation is essential. Mental roadblocks and resistance are natural when you undertake a major lifestyle change. Here are some strategies to help sustain your motivation:
- Emphasize the positives. Focus on the good things about losing weight — such as more energy and improved health — and not what you consider the negatives. If you have a setback, don't dwell on it. Put it behind you and move forward toward your goal.
- Prioritize. Don't set yourself up for failure by trying to lose weight while distracted by other concerns.
- Steer clear of dietary gimmicks. Over-the-counter pills and special food combinations aren't the answer to long-term weight control. Incorporate healthy behaviors into your lifestyle.
- Maintain. It is important to provide adequate vitamins for women for cellular health and overall well being.
- Seek out support. Don't feel you have to go it alone. Exercise with a friend or family member. Be there to support each other
- Remind yourself you're not looking for a quick fix. Healthy weight loss is slow and steady weight loss that occurs over time. Remind yourself that quick weight loss is usually followed by weight regain a short time later.
Achieving a healthy weight can take a lot of effort but the result is worth it: You'll feel better, have more energy, and reduce your health risks.