See you tomorrow at 5:30 pm.Pack your bags!!!!oh eh, oh eh, oh eh!- new song, you are gonna love it!!! SIX STRATEGIES FOR WEIGHT-LOSS SUCCESS. 1. Make a commitment Permanent weight loss takes time and effort — and a lifelong commitment. Make sure that youre ready to make permanent changes and that you do so for the right reasons. To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as youre planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. 2. Find your inner motivation No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. Whats going to give you the burning drive to stick to your weight-loss plan? Make a list of whats important to you to help stay motivated and focused, whether its an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance. While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority youve placed on developing a healthier lifestyle 3. Set realistic goals It may seem obvious to set realistic weight-loss goals. But do you really know whats realistic? Over the long term, its best to aim for losing 0.5 to 1 kilogram a week. Generally to lose 0.5 or 1kg a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise When youre setting goals, think about both process and outcome goals. Exercise every day is an example of a process goal. Lose 15 kg is an example of an outcome goal. It isnt essential that you have an outcome goal, but you should set process goals because changing your your habits is a key to weight loss. 4. Enjoy healthier foods Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. In particular, get your weight loss started by eating a healthy breakfast every day; eating at least four servings of vegetables and three servings of fruits daily; eating whole instead of refined grains; and using healthy fats, such as olive oil, vegetable oils and nut butters. In addition, cut back on sugar, choose low-fat dairy products. 5. Get active, stay active While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you cant cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise 6. Change your perspective Its not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how youll deal with them if youre going to succeed in losing weight once and for all. You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that youre planning to change your life. It wont happen all at once. Stick to your healthy lifestyle and the results will be worth it.
Posted on: Sun, 16 Mar 2014 13:39:38 +0000
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