But
most of all we must go through a mental paradigm shift. And what exactly does
that mean? To succeed in reaching our exercise and diet goals we must modify our
minds and alter our perception of our self. Researchers are finding that people
who successfully lose weight and keep it off just don't alter the way they eat
and exercise, they also go through behavior modification. They change habits that
are deeply ingrained. This is the essence to a natural weight loss program.
There
are a number of exercise and diet techniques to assist you in developing your
own natural weight loss program. This is not a bunch of cheerleading mantras from
fitness gurus. These are methods found to be effective in various studies and
research that will contribute a successful exercise and diet plan.
Believe
in Change
Natural
weight loss is about a change in attitude. If you feel that you are in control
of your weight and your physical self you can make a transformation. Jane Ogden,
Ph.D., a health psychologist at Guy Kings and St., Thomas' School of Medicine
in London, found that woman who believed their weight problem was caused by their
own choice and not genetics or metabolism, were more likely to succeed. Many people
subconsciously believe they cannot lose weight. Once you realize you are in control,
you can then strive for results.
Visualize
a Different You
This
does not mean to envision yourself as a Victoria Secret or GQ model. You want
a realistic vision of a slimmer, fitter you. Focus on that vision daily. We all
have had visions that later became reality, it is part of our human nature. Apply
this technique to your weight loss plan and getting in shape.
Alter
Your Eating Habits
Some
people are able to dramatically change their diet and achieve instant results.
How about the guy who only ate Subway sandwiches twice a day and experienced considerable
weight loss? A few people can adjust their habits through radical shifts in their
eating habits, but most can't. Many who go on crash and fad diets end up going
back to their poor eating habits and gaining more weight. In fact, up to 95% will
put the weight back on.
Ten
years ago the thought of a gyros or a two fisted burger made me drool. As I get
older and my body requires higher maintenance, I have found it necessary to alter
my eating habits in order to maintain an active life style. My diet didn't change
overnight. It was a gradual change that required one part discipline and another
part will power. I can't remember the last time I have eaten a gyro, although
on a rare occasion a juicy burger is hard to resist. What is interesting is not
only the change in my eating habits, but also my physical reaction to those fatty
foods. I can immediately feel a negative affect from a burger and fries. My body
has literally become addictive to healthy foods. When I compromise my diet I go
through withdrawals.
Exercise,
Exercise, Exercise
On
a natural weight loss program, diets are not enough to lose weight, and they obviously
do not get us back in shape. When you diet you not only lose fat, but also muscle.
The decrease in muscle mass results in a slower body metabolism, which in turn
reduces our ability to burn calories. To consistently lose weight we need to create
a calorie deficiency. Building muscles and burning calories will lose the fat.
hen you develop
a pound of muscle, it requires an extra 350 calories per week to sustain. The
benefits are not just during the time you exercise, you actually use up more calories
when you sleep or are inactive. Your body is naturally more efficient.
A
natural weight loss program should combine cardiovascular exercise (aerobics,
running, walking, swimming, cycling.) with strength training. Make exercise a
vital and consistent part of your life. According to the National Weight Control
Registry, people who have on average lost 60 pounds for five years or more, indicate
that exercise is crucial for both losing and maintaining weight loss.
Take
it Slow
It
has taken years for most of us to get overweight and out of shape. Why would you
think you could reverse this process overnight? We all want instant gratification,
but the road to health and fitness is an arduous journey. Establish realistic
short-term goals. A study conducted by the University of Pennsylvania School of
Medicine showed that obese men and women who set a more modest goal of losing
just 5-10 percent of their body weight are more likely to succeed than are those
who set more extreme goals.
Focus
on losing a few pounds and concentrate on starting a moderate exercise routine.
Once you have reached your achievable goals you not only lose weight, but you
will also enhance your self-esteem.
With
a natural weight loss program it is about modifying your behavior and making a
paradigm shift. This time next year you could be that healthy and fit person you
envision.
