Healthy weight loss
Weight problem acts as a roadblock to healthy living, and that roadblock is not easy to remove. Healthy weight loss can be a real struggle if you can't stop giving in to massive-portions of your favorite foods, and physical exercise is not a part of your world. Add to that, fad diets and quick fix plans, and you still weigh the same as you did, frustrated with the entire experience.
It does not help to despair and give up if a diet program failed or you gave into another craving for your favorite chocolate brownie with ice cream. The
mantra to healthy weight loss is to try again by devising a health plan, created to suit your particular body type and needs. Commitment, lifestyle changes and positive attitude will help you avoid the typical pitfalls, to go on to successfully lose weight and lead a healthy existence for all times to come.
Reasons why weight loss plans fail
It's simple. The failure of weight loss programs is owing to inadequate quick fixes, setting up of unrealistic goals and lack of motivation. Several of you will relate to at least one of the following reasons for your weight loss plan having failed. Do remember that losing weight, unfortunately, is not easy at all and you have to exercise your will along with your body, and remain realistic about it.
- Feeling of deprivation generated because you followed a diet that eliminated certain types of food (carbs, fat, sugar).
- You did lose a couple of pounds but reached a "plateau", a stage where the body adapts to the exercise routine and eating habits. The plateau can be broken by increasing the exercise or making changes to your diet.
- You "crash-diet", which again works only for a short term
- You gave in to temptation and overindulged while on a diet, and that has left you discouraged.
- You've spent huge amounts on special shakes, and meal replacements but see no results.
- You go through a diet plan successfully, but put on weight immediately after.
Things to Keep in mind for healthy weight loss
A strong long-term motivation: Something like, being able to wear a bikini for summers, may not be as motivating and beneficial as just wanting to be more confident when you step out amongst a group of people, or doing it to be healthier for the sake of your kids and family. The right kind of motivation always wins over temptations, and allows you to remain focused at the benefits of all the hard work that you're putting in.
Support is important: Support and encouragement from family , friends can make all the difference. Acknowledgment for a few pounds lost, a slimmer body, healthy lifestyle can actually have an impact, strong enough for you to enjoy lifelong health.
Follow a specific weight loss plan and try to stick to it: It's alright to try plans and fail until you find that one plan that you are most comfortable with and that best fulfills your needs. It should be a balanced combination of exercise and nutritious diet, that you can easily follow for a long term.
Weight loss Myths:
It's important to educate yourself about facts verses fiction, before you get on the
healthy weight loss bandwagon.
I
ncreasing the rate of metabolism means more weight loss: Fact is there isn't much you can do to increase your metabolic rate. What you can do is exercise regularly and exercise more to burn extra calories.
Carbohydrates are the "culprit": On the contrary, carbs are just as important for the healthy functioning of your body. It is not important to consume "low-carb" diets, rather a diet that has good carbohydrates and less calories.
Fast if you want to lose weight: Fasting or starving yourself for a couple of days will result in a sudden dip in weight loss. However immediately after you are bound to regain that weight as soon as you start eating. Also, starvation leads to loss of muscle and water, not fat, it is hence extremely unhealthy.
Fat-free foods are the way to quick weight loss: If a product claims to not have fat, that does not mean that it is calorie-free as well, and it is the calories we need to count. DO not be fooled by "fat-free" substitutes for your favorite wafers, as they still have the same number of calories.
Using sugar-free foods and artificial sweeteners make for healthy weight loss: While it is true that sugar free foods and artificially-sweetened food items are low in calories, still they should be avoided as they tend to encourage over-indulgence to sweet foods, which can interfere with the natural functioning of your body.
The role of exercise:
Remember, for healthy weight loss, you need to
burn more calories than you eat. Why subject yourself to oppressive diets when there is a healthier way to achieve your goal- exercise. Do a physical activity self-check. How much exercise do you get? You need to check your fitness level, for which you may take the help of a professional fitness instructor, who can also prepare an exercise plan for you. Choose from a variety of exercises, and for support, start with an exercise buddy. Exercise is important with a diet program, because the human body tends to adapt itself to the calorie-intake it gets on a regular basis, and eventually reaches a plateau. To get out of that phase, exercising is important.
Here are a few important weight loss tips:
- Eat only when you're hungry.
- Do not reach out for snacks when watching TV.
- Do not eat when you're stressed or bored.
- Don't eat as an excuse to reward yourself.
- Sleep well and for a good six to eight hours, as lack of sleep is linked to hunger and over-eating.
- Recognize the emotional triggers that make you want to binge , and treat them as a challenge to weight loss.
- Chew your food thoroughly and eat slowly, enjoying each bite.
- Do not eat out of large boxes or serving dishes; instead serve a regular portion for yourself in small sized plates, bowls etc.
- Do not eat until you get the feeling of being stuffed. Your over-eating can in no way benefit the starving millions.
- Get plenty of exercise.
- Focus on fruits, veggies, and whole grains.
- Drink lots of water.
Weight loss is beneficial in several ways. Blood glucose and blood pressures are lowered, lowering health risks. A lighter body feels lighter, with the tightness gone from around the hips, knees, ankles, and feet. Moreover, it is so much more easier to get around and play with your kids. The healthier you are, the more energetic you feel. This is the way to be. Lose weight the healthy way...do it right!
* Note: Image(s) by the courtsey of http://www.weight-loss-naturally.org.