| Fighting obesity can be difficult not only | | | | allergies that could inhibit your weight |
| physically, but psychologically as well. | | | | loss. |
| Failed attempt at losing weight can take its | | | | |
| toll on your body and mind and it is crucial | | | | 5. Consistency |
| to prepared mentally and physically in order | | | | |
| to successfully lose weight. The Live | | | | Most important to any exercise program is |
| programs and their support system focus not | | | | consistency. With a little consistency you |
| only on creating an excellent fitness | | | | can develop habits, and then you'll be less |
| program, but invest a lot of time working | | | | likely to regress. You will reach your weight |
| with clients on the psychological side of | | | | loss goals faster when you stay on track and |
| fighting obesity. The following is a set of | | | | don't let your hurdles get in the way. This |
| steps, some in preparation and some to be | | | | goes for your diet as well. It's ok to have a |
| used through out the program to ensure | | | | cheat day, but make it just one. If you are |
| success. | | | | consistent, you will get results. |
| | | | |
| 1. Recognizing the programs that run you | | | | 6. Use portion control |
| | | | |
| What are the things that hold you back? What | | | | 5 small meals a day is the best way to speed |
| are the excuses you make? What are the | | | | up your metabolism, regulate blood sugar |
| behaviors you engage in that keep you from | | | | levels, curb hunger binges, and ultimately |
| obtaining what you want? People always say | | | | lose weight. |
| "Commit to change." Well easier said than | | | | |
| done. It's very difficult to commit to going | | | | 7. Eat fiber rich foods |
| somewhere when we don't recognize where we | | | | |
| are or where we've been. I learned that | | | | Foods that are rich in fiber tend to be |
| programs are the hard wiring within you that | | | | filling; therefore people will feel full and |
| drives your thoughts and actions. Programs | | | | not eat as much. Studies have also found that |
| certainly can't be changed overnight, but you | | | | a diet high in fiber can reduce the risk of |
| can reflect on what hurdles you create that | | | | heart disease, digestive problems and |
| make it difficult for you to be successful | | | | diabetes. |
| with your weight loss goals. Lack of self | | | | |
| confidence can lead to procrastination and | | | | 8. Cut calorie dense foods |
| excuses. This is a program that affects many. | | | | |
| Recognize your programs, behaviors, and | | | | Foods that have a high content of salt, sugar |
| attitudes and you'll better understand where | | | | and flour can also be densely packed with |
| you've been and where you are. Then you can | | | | calories. Twizzlers have over 250 calories in |
| move forward and begin reaching your goals. | | | | a small package, a half order of pasta with |
| | | | Alfredo sauce has 680 calories at many |
| 2. Commit | | | | Italian chain restaurants, and a bagel has |
| | | | over 300 calories without cream cheese or |
| Do what you say you are going to do. Have a | | | | butter. High salt content is found in calorie |
| plan and commit to executing it. Make your | | | | dense, low fiber, processed foods. Too much |
| goals realistic, focus on short achievements, | | | | salt can lead to elevated blood pressure and |
| and celebrate small successes along the way. | | | | is also associated with hindering weight |
| Have a goal of consistency. Your plan should | | | | loss. |
| include committing to consistent activity. | | | | |
| Make a goal to drink 8 glasses of water a day | | | | 9. Have an activity |
| or have a goal of adding a vegetable to every | | | | |
| dinner meal during the weekdays. Success in | | | | There is no better way to maintain |
| these short term achievements will reap | | | | consistency in reaching your health and |
| rewards in your long term weight loss goals. | | | | fitness goals than having an activity. When |
| | | | you enjoy doing something, it isn't work |
| 3. Support system | | | | anymore. Activities such as hiking, swimming, |
| | | | cycling, racquetball and rock climbing are |
| Success is easy to attain when you have | | | | great examples of activities that can add |
| people around you. Tell your family, friends, | | | | versatility to your fitness program. |
| co-workers that you have a weight loss goal, | | | | |
| and let them help. Work with a Personal | | | | 10. Work Hard! |
| Trainer or Registered Dietician and let them | | | | |
| help. A support system can come in the form | | | | Losing any significant amount of weight is |
| of encouragement, companionship, and | | | | not easy. Any good program will have a nice |
| accountability, and can make your road to | | | | mixture of high and low intensity workouts |
| weight loss success much more enjoyable. | | | | with rest cycles built in. But I have seen |
| | | | too many people going through the motions of |
| 4. Sensible goals | | | | a workout and they never even break a sweat. |
| | | | Your body will respond to the stimulus that |
| Know your body, and be honesty with yourself | | | | you create and will respond to loads and |
| about what is real. If you haven't already, | | | | intensity. To keep your body from hitting a |
| consult a physician regarding what is | | | | plateau, you must constantly challenge your |
| realistic. You can also test to rule out any | | | | body and find new ways to create stimulation |
| obstacles medically related to weight loss | | | | to adapt to. With constant stimulation and |
| such as under active thyroid or food | | | | variety will come consistent results. |