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Starting with Weight Loss
Obesity is a problem that haunts many of us. In today's world, hectic lifestyles and busy schedules end up in consumption of a load of fatty junk food. Oil, cheese butter are just an unavoidable part of our diet. However, for those who have made up the mind to combat obesity, well, here is a little something that might help you acheive what you have set your mind to.
There are goals and benchmarks you need to set when you're on a spree to lose weight.
HOW MUCH DO YOU NEED TO LOSE?
Consult a physician and ask him whether you're overweight. If you are, then ask him what your ideal weight should be, upon the ideal weight and your present weight, you must calculate the amount of pounds you need to shed. Don't get afraid if its a big figure, just go slow, it might take longer than you expected to shed the amount of weight, but it will go!
GETTING STARTED/PREPARING YOURSELF
Now that you know your destination, you need to figure out the path to reach it.
- Prepare yourself mentally. You know you are going to go on a crash diet. It will be a long time before you get to hog on junk again.
- Don't discourage your self by thinking about the N number of times you've already tried losing weight but it never worked. Think positive, IT WILL WORK THIS TIME.
- Plan for success. Make it easier to succeed by getting rid of unhealthy snacks and having lots of healthy food in the house. If your family insists on having chips or cookies around, try to get them to buy kinds that you don't like so you're less likely to be tempted. Or even better, ask them to keep snacks out of the house altogether until you get well into your weight loss program.
PROCEEDING WITH YOUR WEIGH LOSS PROGRAMME
There are a few steps , which if followed, can assist you in gaining success in your goal quicker than you imagined. Make sure you follow the steps while you go through your weight loss programme:
- Check with your doctor before beginning an exercise program!
- Take your measurements and make a note of them. Re-take them every 4 weeks to track your progress.
- Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal.
- Plan and prepare your meals for the week beforehand.
- Use every resource you have to motivate you, including your friends, family, and co-workers.
- Reward yourself at the end of each week if you completed all your workouts.
STEPS IN ACHEIVING YOUR GOAL
Step 1: Make a commitment
Making a firm commitment is a critical first step toward successful weight loss
Don't say, "I'll start after the holidays," or "One of these days I'll be ready." The time is NOW, NOW gone, will never come back.
Step 2: Set realistic goals
Simply put, the difference between your current weight and your ideal weight range should be your ultimate weight loss goal.
Once you know how much you want to lose, you can set your goals. Losing one pound a week -- and keeping it off -- with sensible eating and exercise is probably a realistic goal. Dropping three dress or suit sizes in two weeks isn't. Some studies have shown that weight cycling -- losing a lot of weight over a short time and gaining it back – can be even worse for you than being overweight. The key to losing weight safely and permanently is deciding on a few simple lifestyle changes and sticking with them. It is better to lose 2 pounds and keep it off than lose 5 pounds and gain back 10 pounds once you stop excersising.
You may want to break your weight loss goal down into smaller, more achievable goals. If your ultimate goal is fifty pounds, it may be more practical and less discouraging to focus on losing ten pounds at first. Once you've reached that goal, set another ten pound goal.
Step 3: Reaching your goal
The reason most people gain weight is quite simple -- they eat more calories than they burn. So to lose weight, you need to reduce the number of calories you eat, and increase the number you burn. That way, you'll use up energy stored in your fatty tissue to make up the difference. Remain extremely committed to the promise you made to yourself. Come what may, you are NOT supposed to give up your diet programme. If its your sister's wedding or best friend's birthday, you can't let one occassion ruin all your efforts. Don't ever stagger away from your goal. This is the most important secret to weight loss.
Always remember, once you reach your goal after your programme, NEVER get back to your normal life of eating junk and fatty food and being a couch potato etc.
You will gain all the weight you lost back again. The idea is not to just lose weight, it is to lose weight and then maintain it at a particular level. Hence, commitment and self control are the most important things you need to have while on a weight loss programme apart from will power!
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