When you want to lose weight, you must make numerous changes to your eating habits and level of physical activity to succeed. Change can be overwhelming; a fear of change can be paralyzing, and a lack of guidance on how to change can prevent you from reaching your weight-loss goal. You can change your lifestyle and lose weight if you know where to start. Consult your doctor before beginning any new diet or exercise regimen.
The Facts
In a 2009 issue of its journal "Medicine & Science in Sports & Exercise," the American College of Sports Medicine reports that 66% of the U.S. adult population is either obese or overweight. To successfully lose weight, you must incorporate physical activity and healthy eating habits into your daily routine. Your first step is to commit to four to six weeks of a healthier lifestyle.
Significance
A major part of moving to a healthier lifestyle is adopting healthy eating habits. Tosca Reno, author of "The Eat-Clean Diet Recharged," suggests that 80 percent of obtaining an attractive body is based on your diet. Go to the store and stock up on healthy groceries such as lean proteins, vegetables, whole grains, sweet potatoes, fruits and almonds.
Considerations
The American College of Sports Medicine recommends at least 150 minutes per week of moderate-intensity physical activity to reduce both weight and your risk of chronic diseases associated with obesity such as diabetes and hypertension. Schedule 10- to 30-minute sessions of physical activity most days of the week. Begin by taking short walks on a treadmill or through your neighborhood. As you feel more comfortable, add a few days of weight training or fitness classes to your routine.
Types
Get support in your weight-loss endeavors from family, friends and a fitness professional. The path to losing weight can be arduous, but family and friends can keep you focused and motivated. Invite a friend to join you for a fitness class, a sibling to be your workout buddy at the gym, or seek the advice of a fitness professional to develop a customized fitness routine.
Warning
You will face pitfalls on your path toward weight loss, but you must stay on course. When you encounter diet mishaps, missed workout sessions, or even a lack of confidence in your progress, you must be able to get back on target. Start a weight-loss journal; list the reasons why you want to lose weight on the first page. Evaluate your progress each day. Write down the positive steps you made toward reaching your weight-loss goals such as completing 10 minutes of cardiovascular exercise, eating a healthy lunch, or taking the stairs. Write down areas in which you could have improved, as well as the steps you'll take next time to be successful.
References
- "Medicine & Science in Sports & Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults"; American College of Sports Medicine; 2009
- "The Eat-Clean Diet Recharged"; Tosca Reno; 2009
- "Applied Exercise Psychology: A Practitioner's Guide to Improving Client Health and Fitness"; Mark H. Anshel, Ph.D.; 2006
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