How would you do it, if you decided to [Ability]? What, for you, are the three best reasons for losing weight [Reasons]? How important is it for you to lose weight [Need]?
There are tons of reasons why obese or overweight people try to lose weight. Some want to be healthier, others to feel and look better, whilst others want to have more energy to accomplish their daily tasks without unnecessary discomfort. No matter what the reason is, healthy weight management and successful weight loss depend on formulating sensible ie realistic goals as well as not building up your expectations too much. If you set achievable goals for yourself, it is not impossible to meet them and have the chance to maintain your weight. Anyone can lose weight,permanently. Before continuing on the main theme of this post, please kindly note well the following points as regards your desire to ‘lose weight’ :
- when one says he/she wants to “lose weight”, strictly speaking it is more correct/accurate to say you wish to lose fat. As you visit other sections of this website and perhaps even decide to subscribe to the Borromeo Weight Management programme, you will understand the significance of this which will certainly help you achieve your ambition even quicker. To avoid confusion and also because it sounds more vulgar to use the term ‘fat loss, we will continue to use ‘weight’ in our discussions. However,at least you know there is a subtle difference to be understood and put into practice.
- again this is emphasized many times during our 6-week course but you must,must alter your mindset to appreciate the fact that to achieve permanent and sustainable weight loss, Stop Using The Term “Diet” And Start Using The Term “Lifestyle”. Healthy and permanent weight loss is not another “diet,” but a way of life that includes profound diet and exercise habit changes.
THE BASICS (a) Point Of Reference This involves assessing one’s current health situation. Losing weight is a journey. It doesn’t happen overnight and you must be mentally and physically prepared in order to succeed in this journey. The first step will be to assess your current situation. You can’t know where you’re going if you don’t know where you’ve been. It’s crucial that you take a long and hard look at where you are in terms of your body weight and current fitness. This involves 4 tasks :
- measure your weight in pounds or kilogrammes : Whilst giving just a rough estimate of your body fat percentage, it will give you a general idea of how much you weigh. Scale weight is not the be all and end all of tracking your weight loss. It can be deceptive and discouraging at times. You’ll discover why in step 3 below.
- use a tape measure : To measure the circumference of your bicep, waist, hips, chest, thighs and belly. Record the measurements for future reference. It doesn’t matter whether you measure the left or right side of your body with the measuring tape. What really matters is that you always measure it at the same spot whenever you are tracking your weight loss progress.
- take a ‘Before’ photo : This is a very important step and with just about everyone having a smartphone, it just takes seconds to snap a photo of your body. Take one photo with you facing forward and one photo of your side profile… similar to what you see in the weight loss magazines. Photos are probably the best indicator of how far you’ve come in your weight loss journey. A general rule of thumb is that in the first 30 days, you may see your weight drop a little and you’ll notice the difference but your family and friends probably won’t. By the 60th day, there’ll definitely be a visible difference and your family members will start to take notice that you are getting slimmer. By the 90th day, just about everyone who knows you will have to admit that you’ve shed the pounds and you look fitter, healthier and have a certain glow about you. The question now is… Will you reach day 90? The photos that you take once every 3 weeks or monthly will keep you going. If you rely on the weight that you see on a scale, you may probably give up like thousands of people who do. There’s a reason for this. The scale does not show how much fat you’ve lost and how much muscle you’ve gained. People who start training after a long period of being sedentary can gain lean muscle quite quickly. The body is craving muscle and grabs the chance to build some when you’re eating and training right. For example, if you lose 7 pounds of fat but gain 3 pounds of muscle at the end of a month, the scale will reflect a drop of only 4 pounds. This can be very discouraging to many people because they were expecting better results. What they don’t realize is that muscle is more dense than fat. So, by losing 7 pounds of fat, there will be a significant difference in your appearance. Your jawline may become more pronounced. Your thighs may have stopped rubbing against each other when you walk and your arms may be much more toned. But you can’t see any of these results on a scale. That is exactly why you should take photos every now and then. When you compare your before and after photos, you’ll be amazed at how much change there is… and these positive changes will spur you to do better and give more. You’ll stay the course and be motivated to reach your weight loss goal.
- visit your doctor : This goes without saying. If you’ve health issues such as morbid obesity, blood pressure problems, for example, it’s always best to consult a doctor first before embarking on any training or exercise programme. While you’re at the doctor, you can also get your bodyfat percentage measured. This is probably the best gauge of how much fat you have and future visits will show how much you’ve lost. The doctor may utilize calipers to determine this or he may use a fat loss monitor that uses bio-electrical impedance to determine your body fat percentage. Whatever the case may be, you will have an accurate reading and an assessment from a qualified medical professional that you’re good to go. If there are any precautionary measures that you should be aware of, your doctor will inform you accordingly.
(b) aim to lose fat This is a fundamental principle. As mentioned earlier, we want to change our lifestyle and this of course includes what we eat ,when and how. Eating correct and healthy balanced nutrition programme is important when losing weight. Choose and follow a regime that is rich in fibre and protein and low in refined carbohydrates. Once you have increased your intake of fiber and protein, you will lose your weight gradually and your strong muscles will develop. Also, if you consume less refined carbohydrates, you get rid of piling calories, which don’t provide the essential nutrients / minerals your body needs. (c) Gain Muscle – Do Exercises and/or Workouts When losing weight, gaining muscle can help. It is because fat will be burned to provide you the right you the right energy in which muscles require in staying alive. It’s interesting to note that a pound of fat requires only three calories while a pound of muscle needs 75-150 calories every day to work. Therefore, if you want to see results when losing weight, it’s imperative that you do workouts. You can consider any exercises or workouts. But, anaerobic and aerobic exercises are essential for your body to work harder. For better results, alter your exercise routines to maintain the stimulation of your body. Some consider weight loss programs just to do workouts. There are even others who enroll to a gym class. You don’t need to spend a huge amount of money when doing workouts. You can do workouts at your home. Just choose those exercises that will not require gym equipment. When doing workouts, take it seriously and stick on your plan. Learn to be motivated. Exercising regularly with consistency and commitment is a must. Do not make mistakes and expect for quick results like most people do. You have to take note that it also takes time to see results. (d) Staying Motivated It is vital to accept that weight loss does not happen quickly. Losing weight is a journey in which you need to monitor your progress. With this, you will be able to see results while being motivated with your plan. Losing weight may be easy for some because of using magic pills. However, if you want to improve your overall health and maintain a healthy weight, then stay motivated and not giving in especially when your progress reaches a plateau, will make all difference. It is likely that you will encounter a setback or two after losing weight. You can overcome setbacks by planning ahead and getting back on track right immediately.