The "Collins English Dictionary" defines the word "new" as something markedly different from what was before. If you are struggling with weight fluctuations, frustrated with dieting, and want a weight-loss strategy that is effective and feasible, then you might need a new approach to weight loss.
The Facts
A study in a 2005 issue of the "American Journal of Clinical Nutrition" revealed that long-term weight loss is related to continued adherence to a healthy diet and exercise program. Research published in 2010 in the journal "BioPsychoSocial Medicine," meanwhile, revealed that training in self-regulation tools such as goal-setting, self-reward, self-control and stopping negative thoughts has a significant impact on sticking to an exercise program.
Identification
Research published in the journal "Contemporary Clinical Trials" in 2008 connected keeping a weight-loss diary with successful weight loss. Your new approach to weight loss should begin with daily self-reflection. Purchase a weight-loss journal. Write down your fitness goals, then make a list of your typical eating and drinking habits. Write down the type of physical activity you participate in as well as the number of days and amount of time you dedicate to each type. This process will help you identify your current approach to weight loss.
Solution
Your new approach to weight loss will require you to self-regulate your eating and exercise habits. Review these habits and identify areas where you can improve. Reduce your fat consumption, drink more water, eat more vegetables and whole grains, and pay close attention to portion sizes. The American College of Sports Medicine suggests that adults should participate in at least 150 minutes a week of moderate intensity physical activity to see modest reductions in body weight. Choose an exercise program that you enjoy and can stick with, like yoga, Pilates, cardiovascular activity on the beach, weightlifting, kickboxing or some type of combination.
Considerations
Dr. Mark Anshel, author of "Applied Exercise Psychology," warns that weight-loss programs that are time-consuming, inconvenient, boring, lack social support, or proper instruction can lead to a failure to comply to an exercise program. A new approach to weight loss should include social support from a health and fitness professional as well as a customized exercise and diet program that will fit your needs and preferences.
Warning
Be careful when choosing your weight-loss goal. Excessive, unachievable goals are unhealthy and can be discouraging. Work with your doctor on goals that are smart, attainable and measurable. Recruit a fitness buddy for social support. Getting family, friends or a fitness professional on board will keep you motivated to stick with your new approach to weight loss.
References
- "Applied Exercise Psychology"; Mark Anshel, Ph.D.; 2006
- "BioPsychoSocial Medicine"; Relations of Self-Regulation and Self-Efficacy for Exercise and Eating and BMI Change: A Field Investigation; J. Annesi and S. Gorjala; 2010
- "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
- "American Journal of Clinical Nutrition"; Long-Term Weight Loss Maintenance; Rena Wing and Suzanne Phelan; 2005
- "Collins English Dictionary"; William Collins Sons & Co.; 2009
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