Weight Loss guide
Your Guide to Weight Loss?
Weight loss
If you are trying to find some sure ways to weight loss you have plenty of company, it is estimated that one in five UK adults are obese and an incredible 50 million Americans will go on diets this year. Of all the people that succeed in losing some weight, only a tiny minority ( 5%) will keep it off for 2 years or more.
Plan your Weight Loss
Start when you are not in Panic Mode!If you really want to lose weight safely and keep it off, this requires long term behavioural change, not just a week or two.
There are certainly fast ways to weight loss but often this turns out to be water loss from dehydration so although you can wear that bikini or squeeze into the dress for a special occasion the weight comes back . That cycle of weight loss and re-gain is frustrating and not healthy. It’s better to attempt to lose weight with a long term maintentance plan and the avoid quick weight loss schemes and extravagant claims for a diet – especially the ones that cost a ton of money or include words like guaranteed, miraculous, effortless, magical etc.
Successful Weight Loss
depends on your individual circumstances. 2 important factors are how overweight you are now and how long you have been overweight, when you are looking at the different plans to weight loss you should consider your metabolism. What is clear from several different nutrition studies ( not to mention our own observations ) is the difficulty staying on a calorie controlled diet. The researchers from one study concluded that weight loss was more likely due to the behavioural changes the dieters made rather than the actual diet
In other words successful weight loss involves a maintainance programme
You’ve heard it before but modest changes to your daily routine over a period of time leads to sustained weight loss . Usually this takes some kind of dietary change- you have to be willing to change your daily eating habits and take some regular exercise
Exploring healthy ways to weight loss
Remember that it takes 21 days or 3 weeks to change a habit
Write it down—they say it is possible to achieve 85% of what you write down, so now is a good time to start keeping a weight loss journal.
Modern research shows that a fast weight loss diet combined with an alternating diet can maintain the weight loss over the long term and lead to success.
We will be looking at several such methods later, they have proved to be ways to lose weight that last because of the success factor in the early stages.
Weigh yourself today and decide on a weight loss goal ( a realistic goal ) and a time frame ( A realistic time frame) Write these down together and your weight today in your weight loss journal.
Here’s how you can work out realistic weight loss goals:
Many experts recommend a goal of losing one pound a week (that sounds like nothing doesn’t it ! )But a total reduction of 3,500 calories is needed to lose one pound of fat, so if you only reduce your diet by 500 calories a day you will achieve this goal.It may be you can incorporate ways to weight loss without making major eating changes.
Whatever method you choose to it is always a good idea to check with your health provider before you start your diet or exercise regime especially if you are seriously overweight or have medical problems.
A successful weight loss plan depends on how long you can sustain the regime, diet, exercise or a combination. Excellent ways to lose weight include exercise and diet.
Write down how you can make small changes in your daily routine to start making a change in your weight, whether dietary or in terms of exercise. Here are some examples – park car at far end of parking lot and walk extra distance to office…take stairs instead of lift…take dog twice the distance you normally walk…etc
Write down what you will reward yourself with when you achieve your weight loss goal (not food)
Ways to lose weight successfully
Dieting is one of the successful ways to lose weight
Write out an eating plan for the week( including your lunch at the office) compile a shopping list and get the items you need before you start. It is impossible to stay on a diet and shop for food when you are hungry.
Exercise is one of the best ways to lose weight
Decide in advance when and what you will do – a yoga class? Sign up now. Go to the gym? – do you have a gym membership or do you need to get one. Will you go jogging 3 times a week ?– get your running shoes and tracksuit dusted off.
Develop a weight loss support group
Do you have a friend that might lose weight with you ? Call them up and ask them, at worst they will say no and you can either call someone else or they might change their mind. A companion with the same weight loss goals can make all the difference to your success.
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