4 Steps To Losing Weight

4 Steps To Losing Weight:

With all the millions of dollars spent every year advertising to the full 1/3 of Americans that are obese and another full 1/3 that are overweight we tend so get weight loss overload. It’s almost impossible to turn on the television these days and not get hammered with a barrage of new weight loss gimmicks, scams and pills on one hand while at the same time were clobbered with fast food commercials galore. It can be nearly impossible to get sensible information on weight loss.

Yes there are various programs that have shown some success like Jenny Craig or Weight Watchers and having support groups is one of the key elements in successful life changing habits that result in long term weight loss.Let’s discuss the 4 steps that have shown to be the most widely successful at increasing your chances of losing weight and keeping it off for good. Keep in mind setting clear “modest” goals and changing lifelong habits are going to be to your overall benefit.

So What Are The 4 Steps To Losing Weight?

1) Initial Assessment:

You need to determine realistic baseline measurements. How much weight you really need to lose? Write down your goals and determine what behaviors lead to poor eating habits. Perhaps you skip breakfast and go out to eat with coworkers  everyday? Maybe your a late night snacker? Many of us eat under stress as a coping mechanism.

You need to outline a realistic exercise program. If you have not exercised in some time don’t plan a 60 minute spin class 6 days a week as you will never be able to stick to it. Start with something easy like taking the dog for a 15 minute walk a day is a terrific start.  If your obese you should make an appointment to talk to your doctor before starting any kind of exercise program. Your Doctor can also help you with your assessment.

2) Behavior Shifts:

Most people find it much easier to make small changes at first. So this does not have to be a hugely uncomfortable life altering event wrought with hunger pains, starvation and brutal exercise programs. So if you have a danish for breakfast in the morning let’s change it up to a piece of fruit and some yogurt or a bowl of whole grain cereal. If you work in the 4th floor swear off the elevator.

Small things such as these really add up if your committed  and don’t overshoot your goals. So for your first year with these two simple changes your not going to eat 300+ danishes and get in an extra 72,000 steps on the stairs. Not huge changes but imagine the calories you’ll have skipped out on at the end of year #1.

3) Self Monitoring:

Record your current weight or your starting weight and take your measurements. Maybe go buy yourself a new scale. The important thing is to  write down your plans to change and it’s as simple as keeping a notebook or going as far as hi tech monitoring systems. Reminders on the fridge and in your car. Our lives are busy and it’s easy to forget these small changes. You can record your steps taken, calories eaten and anything else you feel is important and that can also be a source  for motivation.

Now you have a clear starting point, clear goals and there is no confusion. If you don’t have a scale and decide to buy one don’t step on it anymore than once a week and preferably once a month. Daily weigh ins are not motivational and can have the opposite effect in many cases since our bodies fluctuate in water weight, bowel weight and many other factors on a daily basis.

4) Support Groups:

We all need encouragement when were changing our lives for the better. This can often be a very exciting time once you’ve made the decision to change your life and it great to share your goals and experiences with a group or perhaps family members who can provide support encouragement and a little motivation when needed.

Not only can you have a little support but it does not hurt to have an exercise partner either so your accountable and stay committed to your new life long goals.

Once your first small changes have become second nature to the point you don’t even think about them anymore you can sit down and give yourself another assessment to determine what new goals you want to set and other changes you want to make for the newer better you!

Remember keep your goals modest, your changes realistic and you will succeed!

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