Obesity is at an all-time high. We
know this. Many researchers and
dieticians relate the changes in overall weight to the Standard Western diet high
in fats, high sugar intake and lower energy expenditure. Everything is now fast: fast food, fast
weight loss, fast Internet, fast track.
Now, there is no way around it –
we all need food. The only difference
between those in control of their weight and over 1 billion people around the
world who are overweight is how much food, how long between meals and how much
energy they expend. (Noting small areas of the population where other health
factors may exist)
In an ideal world healthy rapid
weight loss would not only be attainable, it would be sustainable. We could all take that magic potion and be
fit and trim. But in reality, while you may be able to lose the initial weight
quickly, keeping it off requires a commitment to a healthy lifestyle.
There are three reasons why most
weight loss plans begin with a fast weight loss
1. The
body can usually accommodate a short-term, rapid weight loss without transitioning
into starvation mode (where the body hoards more calories, loses weight more
slowly and gains additional weight when you return to normal eating).
2. Quite
often the initial endeavour into weight loss comes after a period of sedentary
or low activity and poor diet, which results in quick swings when the change
occurs and
3. Motivation
is always strongest at the start of a health and fitness plan leading to
greater commitment and effort, resulting in a more immediate weight loss!
Let’s face it, rapid and painless weight
loss is what we are all in search of. If those first pounds come off easily we
are more motivated to stick with the diet plan and move forward. The trick is, once we get past the fast
weight loss, one needs to maintain a track towards consistent weight loss becoming
the pattern each and every week.
To accomplish a fast weight loss
pattern that is healthy for both you and your emotional high you will need to:
· Examine what you eat, when you eat it and how
much you eat – and critique it, or find a professional who can do that for you.
Quite often, looking at your eating habits can be a shocking event. It is
important that you are honest in your assessment. Using a professional adds the
knowledge that your assessment is scientifically based and will be to your
greatest benefit. You have no idea what
to change unless you know what you’ve been doing. Amazingly, you will find that there are
elements in your diet that are no good which even you have overlooked in your
mind. Keeping a food diary of what you eat each day for a week. Keep track of every morsel that goes into
your body. Write down how much water,
soda, and alcohol you drink. It all
counts. Be blunt and honest with
yourself. It is only you that you cheat
when you aren’t honest.
o
There are plenty of food diaries available on
the internet, or you can easily create your own, however Fitness Fahey’s do
offer a FREE food diary included in its FREE health tracker that also comes
with an exercise worksheet and automated tracking tools to track your weight
and fat loss over time – another very useful tool in your weight loss program.
· Take another look at your exercise patterns and
program – if you indeed have one! Do you
exercise? How much, for how
long and what style? This should be a little easier to
get a grip on than your food habits but don’t be afraid to take notes of your
exercise activities also. At Fitness Fahey’s we can also provide some
examination of your current exercise activity and suggest activities that may
already be in line with what you are doing – we can just tinker it to make it
more effective. Anyway, if you don’t already exercise make sure you start slow
and consult your physician before you get right in to it. Even incorporating a
half hour walk every day will get you on the path to rapid and sustainable
weight loss if you were previously sedentary.
· Drink lots of water. Hydration with water does a number of
wonderful things for your weight loss goals. It flushes out toxins and wastes
from your body. If a glass is taken about 10 minutes before your meal it has
been shown to reduce hunger, thus overeating. Water has zero calories as
opposed to over 250 Calories for your favourite soda and cola drinks (remember,
creating a deficit of just 500 Calories per day will result in a 1 pound weight
loss per week). You will feel better and your skin will take on a better
appearance due to the greater hydration levels of your body. Aim for 2 litres a
day as a starting point. Have a glass when you first wake up, before your meals
and as a substitute for your other refreshments and you are going to be well on
your way.
· One of the hardest things to do is to stay
motivated. Your initial fast weight loss
will initially take care of your motivation but once the rate of loss levels
out or even plateaus you may experience a waning in your motivation. The key
with motivation is to arm yourself with as much information as you can. There
is plenty of free information out there (there is also plenty of free
information at www.myfitnessphase.com.au)
but make sure the information you find is provided by a qualified professional.
Understanding that the plateau is not only natural, but almost inevitable is a
vital tool to make sure this plateau is not going to derail your achievements.
Also, sound professional advice and information will be able to provide you
with insider tips, special activities, diet and training hints and programs
that can ensure your plateaus are short lived and your losses are healthy,
maximised and sustained.
Achieving your weight loss goals
depends on a four pronged attack that combines complete healthy nutrition,
adequate water intake, appropriate and suitable exercise and knowledge of your
body, physiology and goals. Set your
goals, write them down and put them where you can see them. Make your goals are attainable
and point you toward good health. Make sure your
goals are specific. Look to set yourself short, mid and long term goals.
Identify that you may encounter hiccups along the way and devise plans to deal
with them – understand that hiccups occur but you need to get back on board
with your program as soon as you can.
A one-size fits all approach to
weight loss is generally not reality – in fact, it is never reality. The number
of ‘over the counter’ diet plans, spas, diet pills, prescriptions, meal
replacements and over the counter supplements available are evidence of that,
which is not to say that these cannot work. Fitness Fahey’s promotes a number
of these and utilises many of their principles (which are indeed sound). The
key is understanding that not all of these will work for you, and what measures
you can take in selecting the right method for your sustained healthy weight
loss.
While rapid weight loss is indeed
possible and likely in the initial phase of your weight loss program – in
particular if this is a new endeavour for you - in the long run you should be
pointed toward a goal of sustainable healthy weight loss which is a result of a
healthier lifestyle and a goal weight that suits not only your physical, but
your emotional wellbeing and lifestyle.
Turning Your Phase Into A Way Of Life,
Fitness Fahey's
www.myfitnessphase.com
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