Smart Weight Loss Tips for Success and Safety
Women and men alike often come to an age where they look back twenty years and realize the weight gain monster has taken hold. What once was a flat belly is now covered up by an extra large t-shirt and sweat pants. A walk past the mirror in the hall or a comment from your innocent youngster can be all it takes to jump on the weight loss train. So with your mind set to skip your second bowl of ice cream, where do you go from here? Thanks to those who have gone before you, there are now tips and tools available to assist you in reaching your weight loss goals. The best way to start a safe weight loss routine is to make the process a five-step program you start and follow, not only to your goal, but throughout the remainder of your life.
Step 1: Create a Realistic Goal
In order to set yourself up for weight loss success it is advised to set a realistic goal. On average, with a diet and exercise plan combination, a person can lose 5 pounds per week. So, if you have 10 pounds to lose it can take less than a month. Set your goal in writing. Write down your starting weight and measurements (weight fluctuates with water so measurements may show progress more accurately). Then choose your goal deadline and how often you’ll weigh in (once a week is often a good idea). Also, set up rewards for your goal, not associated with food. Buy a new clothing item, music CD or movie as a reward. Food rewards can lead to a lack of progress and cause further weight gain.
Step 2: Use a Food Journal
By recording what, when and how much food you eat makes you accountable. Far too often we eat as a way to comfort ourselves or as a social act. We also eat more when we are watching television and we often choose the wrong items when we are rushed. Keeping track of what you eat can assist you in choosing a piece of fruit over a candy bar when you see the calorie comparison. You can also view your dietary improvement as more fruits and vegetables make their way on the page. You can look back and see where you were and be proud of where you are going in your eating habits.
Step 3: Adding Exercise
No one is expected to run a marathon or participate in the Olympics when they begin a fitness routine. Instead, take baby steps and begin where you are. If you can only walk fifteen minutes before you become winded then do the fifteen and stop. You can also break up your routine by doing fifteen minutes of walking in the morning and fifteen at night. Your body doesn’t know if you did two sets of fifteen or one session of thirty minutes. You will still get the benefit of the thirty minutes even when they are broken up. Also choose an activity you enjoy. Pick a favorite activity or try various activities. If you find something you enjoy it will not be a chore, but it will be a pleasure you look forward to.
Step 4: Drink Water
Water is your friend in weight loss. It keeps you hydrated, feeling more energized and aids in proper digestion. Water is used in every area of the body as well as for every function we perform, from message relay in the brain to breathing and waste removal. Water is necessary for a healthy body and allows waste to be removed from the body in addition to aiding in weight loss.
Step 5: Repeat
You can follow the above steps for a few weeks and likely start to see extra room in your clothing. You can reach your minimum goal and choose to go back to your old habits. However, if you do not make a lifelong commitment to treat yourself with love and respect through a healthy lifestyle, then you are likely going to gain back the weight as well as add additional pounds. You will also be increasing your risk for heart disease, diabetes, high blood pressure and stroke. You have one body and if you want to live a long and healthy life, the weight loss tips above can help you take the first steps to a rich and enjoyable life of good health.