10 Steps, Obesity, Overcome Your Personal Battle

Copyright (c) 2007 Charles Carterphysician regarding what is realistic. You can also test
Fighting obesity can be difficult not only physically,to rule out any obstacles medically related to weight
but psychologically as well. Failed attempts at losingloss such as under active thyroid or food allergies
weight can take its toll on your body and mind and itthat could inhibit your weight loss.
is crucial to prepared mentally and physically in order5. Consistency
to successfully lose weight. The programs and theirMost important to any exercise program is
support system focus not only on creating anconsistency. With a little consistency you can develop
excellent fitness program, but invest a lot of timehabits, and then you'll be less likely to regress. You
working with clients on the psychological side ofwill reach your weight loss goals faster when you
fighting obesity. The following is a set of steps, somestay on track and don't let your hurdles get in the
in preparation and some to be used through out theway. This goes for your diet as well. It's ok to have
program to ensure success.a cheat day, but make it just one. If you are
1. Recognizing the programs that run youconsistent, you will get results.
What are the things that hold you back? What are6. Use portion control
the excuses you make? What are the behaviors you5 small meals a day is the best way to speed up
engage in that keep you from obtaining what youyour metabolism, regulate blood sugar levels, curb
want? People always say "Commit to change." Wellhunger binges, and ultimately lose weight.
easier said than done. It's very difficult to commit to7. Eat fiber rich foods
going somewhere when we don't recognize whereFoods that are rich in fiber tend to be filling;
we are or where we've been. I learned thattherefore people will feel full and not eat as much.
programs are the hard wiring within you that drivesStudies have also found that a diet high in fiber can
your thoughts and actions. Programs certainly can'treduce the risk of heart disease, digestive problems
be changed overnight, but you can reflect on whatand diabetes.
hurdles you create that make it difficult for you to8. Cut calorie dense foods
be successful with your weight loss goals. Lack ofFoods that have a high content of salt, sugar and
self confidence can lead to procrastination andflour can also be densely packed with calories.
excuses. This is a program that affects many.Twizzlers have over 250 calories in a small package, a
Recognize your programs, behaviors, and attitudeshalf order of pasta with Alfredo sauce has 680
and you'll better understand where you've been andcalories at many Italian chain restaurants, and a bagel
where you are. Then you can move forward andhas over 300 calories without cream cheese or
begin reaching your goals.butter. High salt content is found in calorie dense, low
2. Commitfiber, processed foods. Too much salt can lead to
Do what you say you are going to do. Have a planelevated blood pressure and is also associated with
and commit to executing it. Make your goals realistic,hindering weight loss.
focus on short achievements, and celebrate small9. Have an activity
successes along the way. Have a goal of consistency.There is no better way to maintain consistency in
Your plan should include committing to consistentreaching your health and fitness goals than having an
activity. Make a goal to drink 8 glasses of water aactivity. When you enjoy doing something, it isn't
day or have a goal of adding a vegetable to everywork anymore. Activities such as hiking, swimming,
dinner meal during the weekdays. Success in thesecycling, racquetball and rock climbing are great
short term achievements will reap rewards in yourexamples of activities that can add versatility to your
long term weight loss goals.fitness program.
3. Support system10. Work Hard!
Success is easy to attain when you have peopleLosing any significant amount of weight is not easy.
around you. Tell your family, friends, co-workers thatAny good program will have a nice mixture of high
you have a weight loss goal, and let them help. Workand low intensity workouts with rest cycles built in.
with a Personal Trainer or Registered Dietician and letBut I have seen too many people going through the
them help. A support system can come in the formmotions of a workout and they never even break a
of encouragement, companionship, and accountability,sweat. Your body will respond to the stimulus that
and can make your road to weight loss successyou create and will respond to loads and intensity. To
much more enjoyable.keep your body from hitting a plateau, you must
4. Sensible goalsconstantly challenge your body and find new ways to
Know your body, and be honesty with yourselfcreate stimulation to adapt to. With constant
about what is real. If you haven't already, consult astimulation and variety will come consistent results.