A "dietary change" should be considered a lifestyle change, but it should be gradual and habit forming. If there is one thing my fitness and nutrition clients have taught me is that incorporating small and easy changes into their everyday lives has helped them stay on track and lose weight quickly, easily and conveniently.
The following items and recommendations might simply seem like "tips" to help you loose weight, but all of these small tips put together can help most individuals loose about 3500 calories a week, which is 1 pound of fat a week, which is about 52 pounds of fat in a year.
You really have to look at weight loss as something that can be done over a period of time that is very simple and easy to do. 3500 calories divided by 7 is 500 calories. So a life style change would be anything that can help you burn an extra 500 calories a day (without re-consuming it in additional calories.)
If there is one crucial thing that I must get across it is the following; all these little things can become an overwhelming change if you try and do everything at once. A key ingredient for a "tip" to be successful is to only concentrate on one habit for a period of 10 days. Not 2 or 3 habits. Even if you think you can handle it, only incorporate one change in a 10 day cycle. Why? You must let that change become a simple habit- we are trying to create small instinctive habits. Once something has become "natural" or "second nature" then try to add or change another small thing, in the next cycle. Think about it for a moment- in a month you could create the momentum needed to balance your life and weight without really sacrificing anything. Your path towards weight-loss could become as automatic as brushing your teeth or getting dressed.
Figure out what your personality type is and decide upon the type of action you could squeeze into your schedule without making too many changes in your lifestyle.
First and foremost make a list of what is easy to give up or do. Do not start with what is too difficult. The goal: baby steps. This should encourage you with small results, which will motivate you to keep going towards the BIG STUFF.
Please realize that for some people doing additional exercise is simpler that cutting down on their caloric intake. Everyone has a different personality. As a fitness professional I would love to see more people taking care of themselves as a whole; working on their cardiovascular, muscular, flexibility and nutritional needs. Yet, I also live in North America,in a large city, and know that we are tempted by our environments. So start by what is easy and quick.
Need some examples? Do you like green tea? This tea is a thermogenic and, if you are a healthy individual can help boost your natural metabolic rate. (the rate at which your body burns calories at rest)
Do you enjoy walking, stretching, jumping rope? What type of activity can you do more of that burns calories and is fun.
Did you ever think of keeping a pedometer on you? Calculate how many steps a day you would have to do to burn those extra 500 calories a day and do segments of mini walking bursts throughout the day.
How about exercise for only 250 calories and cutting out 250 calories. If I am not mistaken 250 calories is about the average caloric value of a chocolate bar.
Go out dancing, or dance while you clean the house!
Look for quick recipes that are easy to make and lower in calories.
Read other articles on small tips and tricks on how to bring general fitness and weight loss into your life.
The entire concept of this article is that a lifestyle change doesn't have to be large to actually make a difference. Keep it small and simple in the beginning and celebrate even your small accomplishments.
Good luck
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