Each day the struggle to lose weight continues. We are bombarded with new diets and fitness machines that promise to fulfill our dreams of bikini bodies and washboard abs. Science has revealed that there are proven techniques to lose weight, sculpt a beautiful body and maintain it.
The Formula
You will lose weight when you burn more calories than you consume. To maximize the calories burned you should increase your activity level with exercise. To minimize the calories consumed make a conscious decision to reduce your portion sizes and excessive consumption of sugars, fats and carbohydrates.
The Importance of Planning
Those that are successful with weight loss must have a plan of action. Start your plan with an identification of the times and days that you'll commit to exercise each week. Stock your refrigerator with lean meats, vegetables, fruits and nuts to increase your odds of sticking to a healthy diet.
The Time Barrier
Dr. Mark Anshel, author of "Applied Exercise Psychology," revealed that a common barrier to exercise was a perceived lack of time. To obtain a healthier lifestyle you must make exercise a priority by including it in your schedule two to six days a week.
The Value of Self-Motivation
A 2007 study published in the "Journal of Physical Education, Recreation and Dance" revealed that when individuals do not naturally possess the self-motivation to pursue a healthy lifestyle then it inevitably leads to the individual discontinuing daily activity. Make a list of why getting in shape is important to you; refer to this list when your motivation dwindles.
The Value of Goals
Another common barrier to exercise is a perceived lack of improvement. Use goal setting and tracking to avoid this barrier. Write down specific, measurable, attainable, relevant and timely goals. Typically goals can include strength/endurance gains, aesthetic changes and even the adoption of a healthier standard of living.
The Scale Misconception
As you set your fitness goals, prioritize a size goal over a weight goal. As you incorporate strength training into your fitness routine your body will gain lean muscle mass--this mass gain can lead to a slight weight gain, depending on your body's current muscle to fat ratio. Ask yourself which is more important, the number on the scale or a sexy and fit physique.
The Progress Timeline
In 2001, the American Academy of Sports Medicine revealed that a 4- to 6-week commitment to an exercise program is required to observe markedly improved fitness gains. Acknowledge the small achievements, such as consistency at the gym, increased energy and enjoyment of your exercise program.
The Power of Support
Find a fitness buddy or class to keep you inspired. Working out with friends can make exercise more enjoyable. Share fitness tips and diet strategies with your friends to stay inspired and keep you on track.
The Power of Reflection
Once a week reflect on your progress. Identify the areas in which you struggled during that week and determine ways to improve the next time. This process will allow you to keep your fitness strategy at the forefront and avoid any fumbles along the way.
References
- "Applied Exercise Psychology;" Mark H. Anshel; 2006
- "Journal of Physical Education, Recreation & Dance;" What's in It for Me? An Intervention to Increase Physical Activity Among Adolescents in Physical Education; M. Chase et. al.; Vol. 78, 2007
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription;" ACSM; 2001
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