5 Rules for Weight Loss Success
We all know by now that diets don’t work… but quick fix diets and ‘lose weight fast’ gimmicks persist. So, what’s the deal? How can we attain (and maintain!) a healthy weight within the parameters of a (relatively) comfortable lifestyle?
1) Quit Dieting
Instead of depriving yourself of the foods you love (which only increases the cravings for them!), add some good choices in to your daily food consumption. Choose a few things you can handle, such as having a salad before dinner, or adding some fresh fruit to your cereal in the morning. And, go from there! Small improvements add up to big success.
2) Train with Weights
I know, images of huge, muscle bound men pumping iron are floating in your head and you're thinking, "I don't want to bulk up." Relax. It takes an enormous amount of effort to get as big as those body builders you see online or at the gym. Using light- medium weights, you can sculpt your body and increase your muscle mass. This will increase your BMR and help you burn more fat 24/7 (provided you are eating enough). One note of caution: you may experience a temporary "bulking" effect because muscle gain will initially surpass fat loss. Stick with it! Ride out this "bulky" time and you will see wonderful results! While the amount of time varies for everyone, depending on genetics, body composition, and intensity and frequency of workouts, you should expect to see the fat loss phase of weight training within 6-10 weeks.
3) Do Cardio
Don't forgo cardio for weight training. Cardio has some great heart healthy benefits and will help you to increase your energy and accelerate your fat loss.
Flexibility is an important part of fitness. So, don't forget to gently stretch during and after a workout. Never stretch "cold" muscles and use care so that you don't overdo it and pull a muscle.
5) Get the Help You Need
The help of a qualified personal trainer, medical professional, nutritionist, and/or the support of a good friend, will offer you the help and encouragement you need. Learning the proper form and technique of exercise will not only help you avoid injury, but will help you use your workout time more effectively. Learning what and how much to eat will help you see results faster. Having support will keep you motivated and on track!
This week, let's focus on longevity. We are in this for the long-haul and our "baby-steps" are starting to add up. We feel more aware, informed and confident! Keep with it and see you next week!!
Topics / Weeks:
Main Page- Intro
1) Ring in the New You (New Year's Resolutions)
2) Just Add Water
3) Diets Don't Work
4) Stick With Your Resolutions
How are you doing? Go back and review!
5) Overcoming Emotional Eating (Slide Show and Workbook)
6) Adopt a Lifelong Lifestyle Mentality
7) 5 Rules of Weight Loss Success
8) Benefits of Exercise
Time for a Progress check up. Review topics!
10) Why Am I Stuck?
11) Strike a Posture Pose
12) Am I Over-training?
How is your new lifestyle shaping up? Review!
13) Examining Excuses
14) Move Those Motivation Muscles
15) BMR and Calories- Count or Consume?
16) Skipping Meals and Diet Pills
Almost done! Review, review!
17) Of Caterpillars and Courage
BONUS 18) Weight Loss Math = Add It In
Melinda Haynes, MA, LMFT
Licensed Marriage and Family Therapist
California lic. no. 102308
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