“I have a weight problem.”
“I don’t like the way I look.”
“I need to get control of my body.”
“I want to get back to my weight of 5 years ago.”
“How did I get those pounds there?”
And once you have said any of those phrases, you have mentally begun your weight loss campaign. You have declared to the world and more importantly to yourself that this is the time to renew yourself, and become a better healthier you. Certainly, saying one of those phrases and doing something about it are two different things, so now it’s time to follow your words with action.
Tell everyone you know, your family, your friends, your coworkers, that you are going to start to do something great for yourself. Starting a lower calorie diet plan isn’t admitting you failed in the past, but a great opportunity to start fresh, with a new mindset, a new lifestyle to lose and keep weight off. Gaining a strong support network is a solid method to keep you on track. If your spouse or a relative is able to join you in your new plan, it could add the motivation to keep you going. If a coworker is on a diet, then you could start to lean on each other for support and possibly go for walks with him or her on your breaks or lunch hour. Being able to trade stories, accomplishments, and struggles can do nothing but harden your resolve to lose pounds. It doesn’t just have to be your battle against fat, there are others who can help.
While you are telling everybody of your soon-to-be new you, set realistic goals and don’t compare yourself to others. It is counterproductive to idealize another person and compare yourself to them wishing you could look or be just like them. Everyone is their own unique person, genetics, body composition and the ability to gain and lose weight differs from person to person and especially between the genders. Men have an easier time losing weight than females, likely due to fundamental physiological differences. There are principles that everyone can follow that will maximize weight loss and keep it off, but wishing and dreaming you could have someone else’s body is not only unfulfilling but unhelpful.
So, set realistic goals for yourself. Making manageable, achievable goals will allow you to make slow and steady gains. Progress is key.
How can keep track of your progress? With a digital scale (it’s much accurate than others on the market) and a weight diary. It’s important to note however, constantly weighting yourself after every meal or even daily can prove to be counterproductive, because you won’t be focusing on your healthy new lifestyle, instead on a certain pound which can cause you to fall off course if you don’t see progress. Or possibly worse yet, if you do meet the goal then you will fall off your weight loss plan because you think you’ve reached the end of it. If you focus on what foods you’re putting into your body and making a lifestyle change, then the actual weight loss can become almost secondary. Weighing yourself once a week or bi-weekly at the same time of day every week has been proven to be effective for long-term weight loss.
Keep in mind when accounting for your weight that muscle weight is heavier than fat. And you certainly do not want to lose muscle while trying to cut the fat from your weight plan. Regular strength training exercises combined with as little as walking longer distances and up and down the stairs as opposed to taking the elevator can account for maintaining body muscle while reducing fat. Without exercise, your body will deteriorate muscle and increase unhealthy fat.
Finally, it’s essential that you read food labels when you are grocery shopping. You not only have to account for the amount of calories you are consuming but also the portion size. Noting the amount of calories per serving in one container should be a determining factor as to whether or not to buy a particular brand. It seems odd and excessive, but if one can of soup, for instance, contains two or more servings, I won’t purchase it. It keeps me from overeating, because I know when I’m at home, I will make that can one can of soup, not thinking about the two or more servings. So, when you’re at the supermarket, take a proactive approach, read labels and make health-conscious food choices. You’re waistline will thank you later.
resly
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