Healthy Long-term Weight Loss
No exciting news here, only the cold hard truth. The only solution for rapid weight loss is amputation or liposuction. Rapid weight loss is neither safe nor healthy. The plain truth is that losing weight is similiar to getting over a heartache, it just takes time, determination and maybe a few tears.
The main thing to focus on is long-term changes. Tthe fact is, long-term “life” changes have to be made in order for you to succeed in safely losing the weight you want to lose and effectively keep it off. Many Americans want results NOW, and turn to fad diets or the most popular diet pill. Many times, both can yield results, however you have no idea what kind of health problems you invite onto your body during the time you are on the diet and pills, and once you are off them, you will gain the weight right back. On the flip-side, over-exercising is an extreme health risk. If you tell yourself you are going to exercise six days a week for two hours each day and only eat carrots and seaweed, you are setting yourself up for failure. Overdoing it will not help your body. You are more likely to cause yourself more bodily harm than necessary, face dehydration and extreme fatique. Weight changes take time, effort and commitment. These changes should be safe and gradual in order for your body to acclimate.
-Get addicted to water so you cut down on the soda. If you are a constant soda drinker, cutting that out of your diet will make you want to dance with how much improvement you’ll see and feel.
-Start an active hobby like volleyball, kickboxing, gardening, swimming, or even shopping in a really big mall. Choose something that you like to do that will keep you active. By doing this, your mind isn’t focused on exercising as a chore, but on something you like to do with the benefit of getting in your daily exercise.
-Buy groceries when you’re full, and bring meals to work. Not only will this save you money, but you will also have healthy foods to eat instead of running to the vending machine. And at work make sure that you bring healthy alternatives for snacks in case you do get hungry. Never go to work without lunch or without snacks, otherwise food will always be on your mind.
-Make a cut off time for you to stop eating. Say 8pm at night. So no food after that time. This allows your body a couple hours to be able to burn off that last meal or snack.
-Try and cut down on going out to eat, even at sit down restaurants with friends. People are more apt to eat more when sitting with friends and talking then when they are by themselves.
-Have a buddy system. Having a friend to workout with helps 70% more people stick with their scheduled workout routine. Not only is having a friend around motivating, but it gives you that feeling of obligation and accountability on weaker days when you want to call in sick. A good workout buddy will help keep you focused and motivated.
-Schedule time every week to sit down and plan your meals and make a shopping list. This will keep you on track when you go shopping and you will be less tempted to buy things you really don’t need.
-Take time out to cut up fresh vegetables and keep them in the fridge for convenient snacking. Replace chips and cookies with apples and oranges. Place them in an attractive bowl or dish in plain view, that way when you are tempted to snack, you have a healthy alternative readily available!
-Most importantly, get active! Make a commitment to workout 3-4 times a week for 30-45 minutes each session. (Consult with your doctor before starting any new diet/exercise program.) You must decrease your food intake and increase your physical activity in order to burn fat. It is the only way you are guaranteed to lose weight and safely keep it off!
-Eat! Cut calories safely. Many people believe that in order to lose weight they must starve themselves, and this simply is not true! Your body needs food in order to make energy for your body to function. Check with your doctor and dietician to find out just how many calories per day you are required to intake. Taking less than what you should can lead to illness or disease!
The main thing to consider is finding small things that you do, that you could do without, and making these small changes one step at a time. Analyze your day-to-day activities, and figure out the unhealthy things that you do that you can move away from. You’d be surprised over the long term how much better you will look and feel. And as always, consult with your doctor and dietician before starting any new diet or workout program!
