Weight gain is inevitable when you consume more calories than you burn. Years of large portions, inactivity and unhealthy food choices contribute to an overweight or obese physique. Reversing this cycle is the only way you can lose excess weight. Commit to a lifestyle that includes strenuous exercise and healthy eating habits to reach your weight loss goals.
Methods
Exercise researchers encourage the use of a number of effective weight loss strategies, according to the book "The Psychology of Exercise: Integrating Theory and Practice" by Curt L. Lox et al. Helpful strategies include using a fitness journal to monitor your progress, hiring a personal trainer to customize your weight training workout, and enlisting a weight loss partner to enhance your motivation and commitment. Use one or a combination of these methods to achieve your weight loss goals.
Considerations
Common exercise barriers include a lack of fitness knowledge, a lack of confidence and the absence of social support. However, you can take advantage of weight loss support groups and personalized weight loss training to overcome these obstacles. Connect with fitness experts who can give you the social support and fitness information you need to create a safe and effective workout plan.
Time Frame
Don't get impatient with your exercise program. Just as it took time for you to put the weight on, it will take time and dedication before you see significant results. In 2001, the American College of Sports Medicine, a leading organization in fitness research, revealed you need to invest in a four- to six-week commitment to an exercise program to experience significant improvements in fitness. Set small achievable goals each week to stay motivated. Complete two to three strength training sessions a week, as well as four to six days of cardiovascular exercise. Eat a healthy diet six days a week.
Fitness Goals
Weight loss strategies that ensure "perceived success" and "improvement" lead to consistent exercise, according to the book "Applied Exercise Psychology" by Dr. Mark H. Anshel. Focus on the day-to-day tasks that lead to weight loss success. For instance, prepare your own healthy lunch, bring healthy snacks to work, schedule workout sessions in your calendar, take the stairs, and plan a Saturday morning jog with friends. Such strategies will help you reach the caloric deficit you need to lose weight.
Warning
A lack of motivation will sabotage the best exercise plan. Use a fitness and food journal to improve your exercise compliance. Use the journal daily to reflect on your weight loss progress. Write down any barriers that prevent you from exercising consistently or maintaining a healthy diet. Review these barriers with your weight loss group or personal trainer to determine a plan of action.
References
- "Applied Exercise Psychology"; Dr. Mark H. Anshel; 2006
- "The Psychology of Exercise: Integrating Theory and Practice"; Curt L. Lox et. al.; 2003
- "The American Journal of Clinical Nutrition": Long-term Weight Loss Maintenance; Rena R. Wing and Suzanne Phelan; July 2005
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