Weight Loss - What Works..!!
With all of the information in the world, it is hard to know what to do to lose the weight you want to lose. It is easy to get distracted and prolong the beginning of your journey. Use these tips, and get started now. Along the way, continue learning and doing things that will support your success.
Exercise is a must
This is the most important factor in losing weight permanently. For exercise to be effective you need to have your heart rate at an aerobic level for 30-45 minutes a day. If you don't have much time, studies have shown that 3 sessions of 10 minute exercise gives you the same benefit. Find an activity that you enjoy doing and do it regularly.
Weight training
There are many added benefits to weight training
Lean muscle mass burns more calories
Prevent osteoporosis
Increases bone density improves balance
Assists in the process of aging
Write things down
Keep a journal of the food you eat. This will make you aware of any emotional or unconscious eating that you are doing. Also write down any emotional triggers that may cause you to "slip." You can turn a mistake into an opportunity to learn more about your self and what you need to succeed.
Get healthy not just skinny
If you motivation is to get and stay healthy you have a greater chance of reaching and maintaining that goal. Make sure that you are doing it for you and not for someone else, or for the family reunion that is coming up this summer. Do some soul searching and find the real reasons behind wanting to change your body.
Take a look at your emotional eating.
Most of us eat when we are bored, stressed, scared , sleepy ..... The list could go on forever. Re learn to notice what you need and the practice giving yourself that gift. Not only will your body change on the outside, your relationship with yourself will reap the benefits as well
Get the support that you need
Whether it is an online support group, your family, a weekly support meeting or a 12 step meeting, line up unconditional support. Make sure that the people in your corner are rooting for your success. Ask them to speak kindly and be supportive even if you slip up.
Notice portion size
There is a lot of food out there and they are more than willing to super size it for you. Be careful of the amount of food that you are eating and keep in mind that a serving is about the size of a deck of cards. Don't be afraid to leave food on your plate, share with someone or take some home for later.
Take baby steps
You didn't get to this weight overnight and you are not going to reach your goal overnight either. 1-2 pounds per week is a great goal. Make one change at a time and allow yourself to get used to the new way before you make another change. This will prevent you from becoming overwhelmed and giving up altogether. Remember baby steps will add up and you will be surprised at how far you have gone.
Enjoy mealtime
Sit at the table every time you eat. Do not read or watch tv. Engage yourself in the process of eating. Notice the flavors and textures of the food. Give yourself plenty of variety. Eat slow enough so that the stomach can signal the brain that it is full. This takes about 20 minutes. Chew your food. Your stomach does not have teeth.
Be aware of the foods that you choose
Learn how to read labels and choose foods that are from the perimeter of the grocery store. The whole healthy foods will be on the outside isles and more processed unhealthy food will be in the middle. Choose carefully and think about how much exercise you would have to do in order to burn those calories. Is it worth it?
Now you know some of what works when you want to lose weight, keep at it and be patient knowing that it takes some time and a lot of hard work to reach your goals. You Can Do It!
Exercise is a must
This is the most important factor in losing weight permanently. For exercise to be effective you need to have your heart rate at an aerobic level for 30-45 minutes a day. If you don't have much time, studies have shown that 3 sessions of 10 minute exercise gives you the same benefit. Find an activity that you enjoy doing and do it regularly.
Weight training
There are many added benefits to weight training
Lean muscle mass burns more calories
Prevent osteoporosis
Increases bone density improves balance
Assists in the process of aging
Write things down
Keep a journal of the food you eat. This will make you aware of any emotional or unconscious eating that you are doing. Also write down any emotional triggers that may cause you to "slip." You can turn a mistake into an opportunity to learn more about your self and what you need to succeed.
Get healthy not just skinny
If you motivation is to get and stay healthy you have a greater chance of reaching and maintaining that goal. Make sure that you are doing it for you and not for someone else, or for the family reunion that is coming up this summer. Do some soul searching and find the real reasons behind wanting to change your body.
Take a look at your emotional eating.
Most of us eat when we are bored, stressed, scared , sleepy ..... The list could go on forever. Re learn to notice what you need and the practice giving yourself that gift. Not only will your body change on the outside, your relationship with yourself will reap the benefits as well
Get the support that you need
Whether it is an online support group, your family, a weekly support meeting or a 12 step meeting, line up unconditional support. Make sure that the people in your corner are rooting for your success. Ask them to speak kindly and be supportive even if you slip up.
Notice portion size
There is a lot of food out there and they are more than willing to super size it for you. Be careful of the amount of food that you are eating and keep in mind that a serving is about the size of a deck of cards. Don't be afraid to leave food on your plate, share with someone or take some home for later.
Take baby steps
You didn't get to this weight overnight and you are not going to reach your goal overnight either. 1-2 pounds per week is a great goal. Make one change at a time and allow yourself to get used to the new way before you make another change. This will prevent you from becoming overwhelmed and giving up altogether. Remember baby steps will add up and you will be surprised at how far you have gone.
Enjoy mealtime
Sit at the table every time you eat. Do not read or watch tv. Engage yourself in the process of eating. Notice the flavors and textures of the food. Give yourself plenty of variety. Eat slow enough so that the stomach can signal the brain that it is full. This takes about 20 minutes. Chew your food. Your stomach does not have teeth.
Be aware of the foods that you choose
Learn how to read labels and choose foods that are from the perimeter of the grocery store. The whole healthy foods will be on the outside isles and more processed unhealthy food will be in the middle. Choose carefully and think about how much exercise you would have to do in order to burn those calories. Is it worth it?
Now you know some of what works when you want to lose weight, keep at it and be patient knowing that it takes some time and a lot of hard work to reach your goals. You Can Do It!