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Weight loss takes dedication |
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Written by Amanda Moreno
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Friday, 26 February 2010 |
The beginning of the year has a way of bringing in the resolution to lose weight.
A few weeks in, there are some who tend to start giving up. The dieting, exercising and weigh-ins can knock some people off the wagon.
Weight loss can be a challenge, but it doesn't have to be impossible. Losing weight tends to become tedious when the thoughts of losing weight consume and control your life. The best way to lose weight is to pace yourself and not let the process consume your life.
Stress has been categorized as a contributing factor to weight gain. A constant stress affects metabolism, cravings and blood sugar. According to an article by Elizabeth Scott, M.S., the body releases a stress hormone called cortisol. The prolonged existence of cortisol can slow metabolism. It also affects weight gain because there is a tendency to eat when stressed and most likely it's not healthy foods. Chronic stress tends to lead to fatty, salty, sugary cravings, according to her article.
Stressing over weight loss is only going to counteract your efforts. The best way to lose weight is to start gradually and work your way up. Dieting and exercising just need to become part of the day, but they don't need to be taken to the extreme. According to statistics and research, when losing weight it is better to lose it at a slow rate instead of dropping it all at once. There is a healthy way to do it, and after all your health is the most important reason to lose weight.
"The faster you lose the weight, the quicker it is likely to come back," Brenda Hollis, food service director at Rolling Plains Memorial Hospital, said.
Hollis said that the body can physically only lose three pounds per week. It's important to set and maintain a healthy goal and don't set yourself up for disappointment.
"The first step in weight loss needs to be getting professional help," Hollis said. "Many people don't want to count calories, but if you don't count calories then you don't know how many you need to burn."
Per day, women need to have 1500 to 1600 calories and men need 1800 to 2000. Once you know the calories that are being taken in, portion control is the next step. Controlling the portion sizes helps in the weight loss process. The higher the fat intake, the smaller portion size is needed.
"It's not about what you eat, but how much you eat," Hollis said.
On top of calories, providing your body with five servings of fruits and vegetables is important. The servings need to be a combination of fruits and vegetables, according to Hollis. A serving size of vegetables is the size of a cupped hand or half a cup and serving size of fruits is the size of a tennis ball.
If you want to get an estimate on how many calories you can burn during certain exercise or daily activities, you can go to the ProHealth Web site. Their Web site provides an exercise calorie calculator.
Another important factor of weight loss is exercising. When it comes to exercising, it's important to burn more than you take in. Hollis said that for every 300 calories you need to jog for an hour.
Exercising on a regular basis is essential to continuously burn the calories you take in. For some, exercising may seem simple, but soon fades. When it comes to figuring out an exercise plan, it's important to check your fitness level. You don't want to start out at a high level if you haven't exercised in the past year or more. Build your way up to higher levels of workout. Once you know your fitness level, make a regular exercise schedule and try as hard as possible to stick to it.
Studies have shown that having a workout group makes it more likely for a person to stick to their exercise schedule. The support of others is important and it helps make yourself accountable to others. According to an Associated Content article, it's harder to turn down an exercise time, if it's not only affecting you. During the workout time, you are not only improving your health and fitness, but you are able to spend quality time with friends or family.
Another tip that could help out the weight loss process is keeping a daily journal. Take the time and write down what you eat, how much you eat and how much exercise you put in. After a week or two, take the time and look at what you have been doing and eating. Being able to look at what you are eating can be a boost to improve or even a motivation to keep it that way. While writing things down, you are forced to think about it.
There are numerous diet plans out there, but not every one is safe. There is no "miracle diet" and the weight is not going to magically disappear. The best thing to do is make a plan and stick to it. Understand that weight loss is a process, not a magic potion. For more information or tips consult your physician. |
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Last Updated ( Monday, 01 March 2010 )
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