| Copyright (c) 2007 Charles Carter | | | | allergies that could inhibit your weight |
| | | | loss. |
| Fighting obesity can be difficult not only | | | | |
| physically, but psychologically as well. | | | | 5. Consistency |
| Failed attempts at losing weight can take its | | | | |
| toll on your body and mind and it is crucial | | | | Most important to any exercise program is |
| to prepared mentally and physically in order | | | | consistency. With a little consistency you |
| to successfully lose weight. The programs | | | | can develop habits, and then you'll be less |
| and their support system focus not only on | | | | likely to regress. You will reach your |
| creating an excellent fitness program, but | | | | weight loss goals faster when you stay on |
| invest a lot of time working with clients on | | | | track and don't let your hurdles get in the |
| the psychological side of fighting obesity. | | | | way. This goes for your diet as well. It's |
| The following is a set of steps, some in | | | | ok to have a cheat day, but make it just one. |
| preparation and some to be used through out | | | | If you are consistent, you will get results. |
| the program to ensure success. | | | | |
| | | | 6. Use portion control |
| 1. Recognizing the programs that run you | | | | |
| | | | 5 small meals a day is the best way to speed |
| What are the things that hold you back? What | | | | up your metabolism, regulate blood sugar |
| are the excuses you make? What are the | | | | levels, curb hunger binges, and ultimately |
| behaviors you engage in that keep you from | | | | lose weight. |
| obtaining what you want? People always say | | | | |
| "Commit to change." Well easier said than | | | | 7. Eat fiber rich foods |
| done. It's very difficult to commit to going | | | | |
| somewhere when we don't recognize where we | | | | Foods that are rich in fiber tend to be |
| are or where we've been. I learned that | | | | filling; therefore people will feel full and |
| programs are the hard wiring within you that | | | | not eat as much. Studies have also found |
| drives your thoughts and actions. Programs | | | | that a diet high in fiber can reduce the risk |
| certainly can't be changed overnight, but you | | | | of heart disease, digestive problems and |
| can reflect on what hurdles you create that | | | | diabetes. |
| make it difficult for you to be successful | | | | |
| with your weight loss goals. Lack of self | | | | 8. Cut calorie dense foods |
| confidence can lead to procrastination and | | | | |
| excuses. This is a program that affects | | | | Foods that have a high content of salt, sugar |
| many. Recognize your programs, behaviors, | | | | and flour can also be densely packed with |
| and attitudes and you'll better understand | | | | calories. Twizzlers have over 250 calories |
| where you've been and where you are. Then | | | | in a small package, a half order of pasta |
| you can move forward and begin reaching your | | | | with Alfredo sauce has 680 calories at many |
| goals. | | | | Italian chain restaurants, and a bagel has |
| | | | over 300 calories without cream cheese or |
| 2. Commit | | | | butter. High salt content is found in |
| | | | calorie dense, low fiber, processed foods. |
| Do what you say you are going to do. Have a | | | | Too much salt can lead to elevated blood |
| plan and commit to executing it. Make your | | | | pressure and is also associated with |
| goals realistic, focus on short achievements, | | | | hindering weight loss. |
| and celebrate small successes along the way. | | | | |
| Have a goal of consistency. Your plan should | | | | 9. Have an activity |
| include committing to consistent activity. | | | | |
| Make a goal to drink 8 glasses of water a day | | | | There is no better way to maintain |
| or have a goal of adding a vegetable to every | | | | consistency in reaching your health and |
| dinner meal during the weekdays. Success in | | | | fitness goals than having an activity. When |
| these short term achievements will reap | | | | you enjoy doing something, it isn't work |
| rewards in your long term weight loss goals. | | | | anymore. Activities such as hiking, |
| | | | swimming, cycling, racquetball and rock |
| 3. Support system | | | | climbing are great examples of activities |
| | | | that can add versatility to your fitness |
| Success is easy to attain when you have | | | | program. |
| people around you. Tell your family, | | | | |
| friends, co-workers that you have a weight | | | | 10. Work Hard! |
| loss goal, and let them help. Work with a | | | | |
| Personal Trainer or Registered Dietician and | | | | Losing any significant amount of weight is |
| let them help. A support system can come in | | | | not easy. Any good program will have a nice |
| the form of encouragement, companionship, and | | | | mixture of high and low intensity workouts |
| accountability, and can make your road to | | | | with rest cycles built in. But I have seen |
| weight loss success much more enjoyable. | | | | too many people going through the motions of |
| | | | a workout and they never even break a sweat. |
| 4. Sensible goals | | | | Your body will respond to the stimulus that |
| | | | you create and will respond to loads and |
| Know your body, and be honesty with yourself | | | | intensity. To keep your body from hitting a |
| about what is real. If you haven't already, | | | | plateau, you must constantly challenge your |
| consult a physician regarding what is | | | | body and find new ways to create stimulation |
| realistic. You can also test to rule out any | | | | to adapt to. With constant stimulation and |
| obstacles medically related to weight loss | | | | variety will come consistent results. |
| such as under active thyroid or food | | | | |