Weight had been a lifelong struggle for Dorothy Baume, and when she found herself going through a divorce at the age of 40, she fell into a cycle of junk food binging and watching TV. After realizing she'd "never see another 40 years" if she continued living this way, Dorothy began exercising and re-educating herself on how to eat. After six years of hard work, she dropped from 236 lbs. to 116 lbs. Although the journey was anything but easy, Dorothy told the Centers for Disease Control and Prevention, "I feel better and am healthier than I've ever been."
Time
Dorothy didn't lose 120 lbs. overnight, and neither will you. At a recommended pace of 1 to 2 lbs. per week, healthy, long-term weight loss takes time, and the slow results can put a damper on your motivation. Aerobic exercise is one of the best ways to burn calories to lose weight, and finding the time for 30 to 60 minutes of physical activity most days of the week can be challenging, but well worth the effort.
Long-Term Commitment
Losing weight is only half the battle. Once you've shed the weight, you have to keep it off. If you simply go back to your old ways of eating and sitting on the couch, you'll eventually find yourself back where you started. For some, the idea of a lifelong commitment is both daunting and discouraging. The good news is you don't have to swear off sodas and chocolate forever. You will need to modify when and how you enjoy them to maintain a healthy lifestyle.
Change In Habits
Old habits die hard, and the saying applies to weight loss as well. If you go through the drive-through for a mocha with whipped cream before work every day, it'll take some effort to reach for a glass of water instead. Many adults eat when they're not hungry simply out of habit. By identifying the habits that contributed to your weight gain, you can begin to substitute healthier behaviors. After a few weeks of taking the stairs instead of the elevator or snacking on fruit instead of chips, these new behaviors will begin to feel more natural.
Plateaus
Your body actually works against you by naturally resisting fluctuations in your weight. As you cut calories and exercise more to drop pounds, your body may compensate by slowing your metabolism or increasing your hunger. If you cut calories without strength training, your body turns to muscle for energy, and as you lose muscle, your metabolism slows even further. When you add strength training to your weight loss program, you maintain and gain new muscle mass, but you'll need to frequently change up your routine to keep your body adapting.
References
- Centers for Disease Control and Prevention; Success Stories -- Dorothy Baume; February 15, 2011
- MayoClinic.com; Weight Loss -- 6 Strategies for Success; Mayo Clinic Staff; Dec. 18, 2010
- American Council on Exercise; Why Is it So Hard to Lose the Last 10 Pounds?; Natalie Digate Muth; Feb. 23, 2011
- Centers for Disease Control and Prevention; Improving Your Eating Habits; February 15, 2011
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