| Copyright (c) 2007 Charles Carter | | | | physician 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 losing | | | | loss such as under active thyroid or food allergies |
| weight can take its toll on your body and mind and it | | | | that could inhibit your weight loss. |
| is crucial to prepared mentally and physically in order | | | | 5. Consistency |
| to successfully lose weight. The programs and their | | | | Most important to any exercise program is |
| support system focus not only on creating an | | | | consistency. With a little consistency you can develop |
| excellent fitness program, but invest a lot of time | | | | habits, and then you'll be less likely to regress. You |
| working with clients on the psychological side of | | | | will reach your weight loss goals faster when you |
| fighting obesity. The following is a set of steps, some | | | | stay on track and don't let your hurdles get in the |
| in preparation and some to be used through out the | | | | way. 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 you | | | | consistent, you will get results. |
| What are the things that hold you back? What are | | | | 6. Use portion control |
| the excuses you make? What are the behaviors you | | | | 5 small meals a day is the best way to speed up |
| engage in that keep you from obtaining what you | | | | your metabolism, regulate blood sugar levels, curb |
| want? People always say "Commit to change." Well | | | | hunger binges, and ultimately lose weight. |
| easier said than done. It's very difficult to commit to | | | | 7. Eat fiber rich foods |
| going somewhere when we don't recognize where | | | | Foods that are rich in fiber tend to be filling; |
| we are or where we've been. I learned that | | | | therefore people will feel full and not eat as much. |
| programs are the hard wiring within you that drives | | | | Studies have also found that a diet high in fiber can |
| your thoughts and actions. Programs certainly can't | | | | reduce the risk of heart disease, digestive problems |
| be changed overnight, but you can reflect on what | | | | and diabetes. |
| hurdles you create that make it difficult for you to | | | | 8. Cut calorie dense foods |
| be successful with your weight loss goals. Lack of | | | | Foods that have a high content of salt, sugar and |
| self confidence can lead to procrastination and | | | | flour 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 attitudes | | | | half order of pasta with Alfredo sauce has 680 |
| and you'll better understand where you've been and | | | | calories at many Italian chain restaurants, and a bagel |
| where you are. Then you can move forward and | | | | has over 300 calories without cream cheese or |
| begin reaching your goals. | | | | butter. High salt content is found in calorie dense, low |
| 2. Commit | | | | fiber, processed foods. Too much salt can lead to |
| Do what you say you are going to do. Have a plan | | | | elevated 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 small | | | | 9. 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 consistent | | | | reaching your health and fitness goals than having an |
| activity. Make a goal to drink 8 glasses of water a | | | | activity. When you enjoy doing something, it isn't |
| day or have a goal of adding a vegetable to every | | | | work anymore. Activities such as hiking, swimming, |
| dinner meal during the weekdays. Success in these | | | | cycling, racquetball and rock climbing are great |
| short term achievements will reap rewards in your | | | | examples of activities that can add versatility to your |
| long term weight loss goals. | | | | fitness program. |
| 3. Support system | | | | 10. Work Hard! |
| Success is easy to attain when you have people | | | | Losing any significant amount of weight is not easy. |
| around you. Tell your family, friends, co-workers that | | | | Any good program will have a nice mixture of high |
| you have a weight loss goal, and let them help. Work | | | | and low intensity workouts with rest cycles built in. |
| with a Personal Trainer or Registered Dietician and let | | | | But I have seen too many people going through the |
| them help. A support system can come in the form | | | | motions 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 success | | | | you create and will respond to loads and intensity. To |
| much more enjoyable. | | | | keep your body from hitting a plateau, you must |
| 4. Sensible goals | | | | constantly challenge your body and find new ways to |
| Know your body, and be honesty with yourself | | | | create stimulation to adapt to. With constant |
| about what is real. If you haven't already, consult a | | | | stimulation and variety will come consistent results. |