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~~TIPS TO CONSIDER WHEN SETTING REALISTIC WEIGHT-LOSS GOALS~~(PART 1)Dec 03 '01 Write an essay on this topic.
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The Bottom Line Setting small yet achievable realistic weight-loss goals is crucial for optimum health benefits, for we have discovered long ago that "diets" just don't work in the long term.
**DISCLAIMER: Because of excessive length, I have decided to spare my readers and break my very long "weight-loss" editorial into two sections. Part two is to follow soon. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I find it quite ironic that despite the fact that millions, if not billions of dollars are spent in the weight-loss industry each year, Americans seem to keep gaining weight and are not consistently losing as promised. Why is this happening? Is it our obsession with high fat junk and fast foods, our sedentary lifestyle, or perhaps a little bit of both? I have a feeling that many of us know exactly what we need to do in order to shed those extra pounds we are carrying around for good. Actually becoming motivated to make healthier life choices is usually very difficult for most of us. And then once we get that motivation going, most of us manage to shed a few pounds along the way. For I have lost (but then regained) the same 10 pounds over and over again more times than I can care to count, not including the 40 pounds or so that I would gain with each of my pregnancies. Why would an otherwise intelligent person that most would not consider overweight choose to do this to herself over and over again? A desire to be thin, to have more energy, to be able to fit into that killer dress or sexy pair of jeans: all of these reasons certainly have merit. But I am finally beginning to realize that I should once again take that weight off and KEEP it off for one reason only. And that is for my health. Being only slightly overweight puts most us at risk for a long list of health problems. Prevention seems to be key, and I am ultimately learning that weight-loss involves many lifestyle changes and not just some "lose weight quick" scheme to be followed and then discontinued when I reach my goal weight. Discovering how to incorporate more healthy food choices into my diet and being more physically active are now my main focus in my new found quest for a healthier new me. So now I would like to share a few things I have learned over the years that I anticipate will help me (and perhaps you as well) reach my ultimate goal of not becoming super model thin, but to maintain a healthy weight range and to leave this "yo-yo" cycle of gaining and losing over and over again in the past where it belongs. ~~~The Scale Lies~~~ Just a few weeks ago, I was mortified to discover that I had recently gained roughly 10 pounds when I stepped on the scale for my yearly physical exam. How could this be? Of course it was the heavy boots and sweater I was wearing, right? It certainly could not have been ME that was heavier. But it is unfortunately true and I can deny this fact no longer. Most of the time, I try to steer clear of the scale when possible for I have played that psychological game of letting this seemingly innocent piece of metal decide how I felt each day. Lost a pound? Yippee! Gained a pound? No way! "I've worked HARD this week. That's not fair! Oh well. What's the point? It's just not worth it anymore." And then all of my efforts would be lost and the cycle would begin all over again. Now I am determined to avoid the scale at all costs as I believe even weekly weigh-ins are too frequent. For numerous variables, including water retention and others, adversely affect those numbers on the scale on a daily basis. So if you must, keep track of your body weight once a month if you absolutely HAVE to know how much you weigh with actual numbers. Otherwise, I would suggest using a tape measure instead as you watch those inches slowly melt away. Even using a favorite pair of (now too small) jeans as a guide and monitoring how your usual clothing look and feel on your body would be the wiser choice. ~~~Physical Activity Must be Enjoyable~~~ Because I have always enjoyed walking, this is usually my exercise of choice when it comes to the physical aspect of burning more calories than I consume in order to shed those excess pounds. Of course variety keeps life more interesting, but I know I would fail miserably in my weight loss efforts if I relied on something like jogging or aerobics to meet this requirement. Participating in a physical activity that I did not enjoy would surely mean that I would not stick with it for long. While some prefer the social setting that joining a health club provides, others would rather exercise in the privacy of their own homes in contrast. Walking outdoors is one of my favorite activities, but because that is not always feasible due to the weather and keeping up with an active 18 month old, I recently purchased a treadmill so that I could more conveniently walk at home when time permits in my busy schedule. So find an activity you love and you will be more likely to keep going long after others have quit and resumed their old sedentary lifestyle. Exercise at least 3 days a week for a minimum of 30 minutes per session and I guarantee that the increased level of energy you receive from doing this is worth the effort alone. Gradually add more days and longer time intervals and you will most likely see your fitness level increase even more over time. ~~~Breakfast is not Optional~~ How many of us are often just too busy in the mornings to bother with eating a healthy breakfast? Many grab a doughnut, a cup of coffee, or perhaps nothing at all in an attempt to "save" calories while dieting. But after "fasting" all night, our bodies truly need fuel in order to be prepared for our day. Eating a well balanced breakfast containing protein, carbohydrates, and a moderate amount of fat will go a long way in jump starting your day on the right track. I find that when I eat a good breakfast, many hours pass by before I am hungry again and even start to think about food. Keeping blood sugar levels steady is a very important aspect to consider when reducing total caloric intake and keeping binges of excess food intake at bay. Five or six smaller and healthier meals seem to work better for many people when compared to the typical three larger meals a day (plus snacks) that many Americans consume on a regular basis. So planning healthy yet smaller meals at regular and frequent intervals not only is important in helping to prevent those highs and lows that quickly rising and then falling blood glucose levels often produce, but it also decreases any potential feelings of deprivation most of us come in contact with while "dieting" as that next meal is just around the corner. ~~~The Importance of Psychological Support~~~ Attempting to begin a weight-loss program all alone with no source of psychological support almost surely will lead to failure. Human beings are social creatures by nature, and we need the support and guidance provided by others to help succeed at such a difficult task. Find whatever works for you and go with it: be it to find a walking buddy with a similar fitness level for increased motivation, an online chat group, or a structured commercial program such as Weight Watchers and the many others available that will provide the psychological support you are in search of. Although going solo works for some, most of us find the whole process much more enjoyable if we have someone else to share our successes (and also our failures) with. There are certainly days when you would probably more than likely skip your workout altogether if you did not have your walking buddy who is counting on you to show up as motivation to get dressed into your walking shoes and get moving as planned. And this mode of support is crucial when you come face to face with those individuals that will attempt to sabotage your weight loss efforts. Perhaps it is a jealous friend, relative, or spouse that will tempt you with your favorite food time and time again who wants you to fail that you must constantly be on the lookout for. Always be prepared with a plan and let them know up front that you will not tolerate such behavior in the future. And mean it. If friends and family cannot support you when requested, then perhaps you need to rethink your priorities and let them know in no uncertain terms that your weight loss efforts will not be manipulated by their actions now and forever. ~~~The Importance of Feedback~~~ For many, progress with weight loss has to be monitored with concrete data in order to have the motivation to continue on. An example here would be to keep a food diary/exercise journal. Having the means to look back and find your areas of weakness are often times crucial when attempting to change your eating and exercise habits for the better. Do you always overeat when you go out to your favorite restaurant? More than likely, you fasted all day in order to "save up" and then were ravenous by the time you finally sat down to eat. So of course you stuffed yourself with bread, the large main course portion, AND dessert because your body was literally starving for food. In time, after learning from your own mistakes, you find that eating a small yet nutritious snack about 30 minutes before dining out will help to keep your appetite under control and the binges will become a much less frequent occurrence. And when maintenance time rolls around, such a lifestyle change is almost a requirement if you plan to keep your newer more healthy body weight under control. Keeping a journal such as this one can certainly be just as important as what you eat and how much physical activity you perform because it clearly shows where we need to improve as we attempt to break the cycle. For attempting to do the same thing over and over again, which results in failure eventually, is not what we want to continue doing. We want to learn new habits and alter our way of thinking to see those positive, yet gradual changes we so much desire to finally take effect. And now, because my review is getting much longer than anticipated, I will end part one of my two part "weight-loss" series right here. In the second installation, I plan to cover topics such as the dangers of using diet pills and calculating your body mass index (BMI) to see if your current weight is a healthy one, among others. Good luck in your weight-loss quest as you learn new lifestyle changes that must be followed for life in order to maintain the new and healthier you. Don't think of becoming healthier as just another diet. Make those small and gradual changes over time and you are sure to have a more positive outlook regarding the way you look and become more energetic as you set realistic long and short term goals for yourself. So stop making excuses and get moving today! Live each day to the fullest, for we never truly know which one will be our last.  |
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