Minor changes can reap big rewards. People who dramatically change their lifestyle in a matter of days get overwhelmed. Altering just one component of your weight loss routine can be the difference between making the process a breeze or seemingly impossible. Knowing all of the facts will enable you to achieve your goals.
Losing Weight is a Slow Process
The weight you want to lose was not put on overnight. The process of losing weight--like gaining weight--will take time. Beyond the required diet and exercise is the underlying lifestyle change. Anyone can work out and eat healthy, but not everyone has as much success at making it a lasting daily change. The Mayo Clinic recommends that you make gradual changes to ensure you can achieve a healthy lifestyle. An example would be to start working out two to three days a week. Then as you get comfortable with working out, make it a goal to workout three to five times a week. Trying to rush results can lead to dissappointment even when you are making progress. Be patient.
Healthy Weight Loss
Your health should always be a priority, especially when you are trying to lose weight. There are plenty of unhealthy weight loss suggestions that allow you to lose weight fast. To ensure proper nutrition and healthy muscles and bones, the Center for Disease Control recommends that you only lose 1 to 2 pounds a week.
1 Pound Equals 3,500 Calories
In order to lose 1 pound, you must create a caloric deficit of 3,500 calories by reducing the calories you take in and increasing the calories you burn. So if you are trying to lose 2 pound per week, you would need to create a calorie deficit of 1,000 calories per day. Alter your diet to reduce the numbers of calories you consume. This can involve eating smaller portions or eating foods with fewer calories. To burn more calories, move more in daily activities, and begin an exercise program.
Build Muscle Mass
Whether you are young or old, male or female, you need to build muscles. Weight training or lifting weights can speed up weight loss because lean mass fuels your body's metabolism. In the article "5 Ways to Reach (and Maintain!) a Healthy Weight," Teens Health lists exercising with weights as a healthy way for teens to get fit. To gain muscle mass, do strength training exercises. They can be performed without weights by doing exercises such as push ups, pull ups and sit ups. You can also use dumbbells or machines to add resistance and increase muscle gains. Weighted exercises include a bench press for the chest or a seated row with a cable machine for the back.
Interval Training Can Help
Interval training has been shown to increase the amount of calories you burn. Interval training involves working at a high intensity for a period of time, followed by a low to moderate intensity for a period of time. This process is repeated for the duration of your routine. "The New York Times" reported that according to exercise scientist Jason Talanian of the University of Guelph in Ontario, interval training increases the amount of fat burned during regular exercise when interval training is a part of your weekly workout routine.This is because your body uses new muscle fibers during the high-intensity training. The newly trained fibers can then further assist in burning fuel during moderate activity.
Setting Goals Will Help
Have a plan to actively manage your weight loss. You know where you are starting, but you also need to know where you want to end up. Setting small goals that lead to your ultimate goal will help you stay motivated. The Mayo Clinic suggests that you plan realistic goals that are achievable. To manage your goals, because it is not always easy to predict your success, evaluate and redesign your goals. An example is to substitute one can of soda a day for a glass of water for the first month. The next month you may want to cut down to only one glass of soda a day. The following month, your goal should be to eliminate soda from your diet. The importance of setting goals is to think about how you will lose weight, to write the plan down and to follow it. When you do not plan your goals, you risk losing track of the process and fall into a pattern that does not progress.
It's Not Easy
Setting out to lose weight is a journey. It can involve setbacks and sacrifices that require a lot of motivation and determination. The reward is why you do it. So keep your eye on the end result to push through the times that are not so easy. Find workouts that are fun so you look forward to them. Create a plan that will help you stay on track when you face an unexpected challenge, and cut yourself some slack. You are likely to have set backs, but recognizing that as part of the process is important to your success. Otherwise you may find it difficult to get back into the swing of things.
Build a Support System
Your weight loss journey is yours alone, but it should involve a support system. The first step to building a strong foundation to a support system is to get your mind on board. The American College of Sports Medicine recognizes self-esteem as a major component to weight loss. To gain the necessary self-esteem, you have to accept where you're coming from, who you are and where you want to go, all with a positive outlook. Build a platform that prepares you for setbacks and rewards you for achievements. Then surround yourself with people who will do the same. You can do this by sharing your weight loss goals with your friends. Ask them to be a part of the process by joining you at the gym and not tempting you with treats. Start a blog to keep them informed with your progress. This will also allow them to provide you with encouragement.
Experts Can Help
If you wanted your computer to run faster and better, you would probably hire a computer repair person. Since you want your body to function faster and better, you may want to consider hiring a personal trainer. They have the knowledge necessary to achieve your fitness goals. The American Council on Exercise lists the most common services personal trainers have to offer as fitness assessments, personalized exercise programs and supervised exercises. A nutritionist can teach the proper foods to eat, techniques to control your calories and ways to avoid hunger. Beyond their expertise in food and exercise, they also offer a strong support system as a friend and coach. They hold you accountable and make it more difficult to stray from your goals.
You Should Have Fun
You are working towards the most rewarding challenge of your life; have a blast doing it. Through the gym and other fitness programs, website forums and recreation activities you participate in, you are sure to meet many new friends. Share your experiences, and work towards your goals together. Make your diet more enjoyable by eating your favorite healthy foods. Have fun by focusing on your achievements--being able to run a half marathon; the funny moments--learning how to do a new exercise; the fun exercises--riding your bike at the beach; and the end result--wearing your favorite jeans. Whatever you do, don't deprive yourself of the things you love. Small portions of your favorite foods well help you manage your cravings and keep your calorie intake low.
References
- Mayo Clinic.Com: Weight Loss: 6 Strategies for Success
- The Center for Disease Control and Prevention: Losing Weight
- TeensHealth: 5 Ways to Reach (and Maintain!) a Healthy Weight
- "The New York Times"; A Healthy Mix of Rest and Motion; Peter Jaret; May 3, 2007
- Mayo Clinic.Com: Weight-Loss Goals: 10 Tips for Success
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