Do you struggle to maintain or lose weight? If so, you are certainly not alone. Obesity is on the rise and becoming an epidemic in our society. Why are so many people overweight? Can we blame our genetics? Are we are plagued by a slow metabolism? Certainly, we can't be the victims of our own self indulgence, can we?
I advise people that losing weight is like starting a new business. It takes careful planning, proper public promotion, consultation with the appropriate experts to set up the structure of the program, and most importantly, a tireless dedication to finish the task despite the guaranteed peaks and valleys along the way. Unfortunately, much of our society expects rapid results, and once they realize the flaw in a fad diet or quick fix, they become frustrated and look for the next overnight solution.
Let me point out the following critical challenges that often block weight loss success for many clients. The list below identifies seven major reasons people fail to attain their desired weight.
1) Unrealistic expectations ? As mentioned earlier, people are impatient and want instant gratification. Often, clients are motivated by special events, such as weddings, reunions, or office bets with peers. Once the event passes, the desire to maintain change is lost, or the person may miss the deadline altogether. The answer is to set realistic goals for losing 1-2 pounds per week, understanding that it takes time and you may not lose weight every week. Be patient and work hard.
2) Scale obsession ? How many of you get on the scale every morning? Weight will fluctuate by 1-3 pounds at times based on water retention, dehydration, and of course too much overindulgence. Gradual weight loss is best, and those who don't see positive change each time they get on the scale often get frustrated easily. I recommend weighing yourself once per week on the same scale, on the same day, and at the same time of day to ensure accuracy and reliability. This might be tough, but it will disappoint less and provide a clearer picture of your progress.
3) Skipping breakfast ? You probably have heard that "breakfast is the most important meal of the day." This is true because it kick starts your metabolism, provides fuel for activity, and also reduces the urge to eat unhealthy snacks before lunch. If you are rushed in the morning, buy healthy items such as fruit, yogurt, granola bars or cereal bars that can easily be consumed on the way to work or at your desk.
4) Failing to pack your lunch ? I firmly believe that packing a healthy lunch on a regular basis is essential to avoiding weight gain. If you don't, it becomes that much easier to grab fast food with co-workers or order in fare that is high in calories, hydrogenated fats, and sodium. You also have a higher probability of having desert when eating out.
5) Eating too few meals per day ? Yes, it's true that you should eat 5-7 times per day, but the portion sizes must be appropriate. Eating every 2-3 hours will prevent significant hunger pangs and eating binges. More importantly, it speeds metabolism and caloric burning throughout the day.
6) Poor grocery shopping ? I stick to the mantra of "If it's not in the house, you can't eat it." Always prepare a list of foods before going to the store, and never go shopping when you are hungry. This strategy will help eliminate unhealthy temptations and stumbling blocks.
7) Not drinking enough water ? Drinking water helps our muscles maintain cellular volume and flushes our system of waste products. It also prevents dehydration and excess water retention (water weight).
Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc.
Copyright © 2004 Brian Schiff. This article was first published in Business First Columbus, Ohio in 2004.
You are probably familiar with the weight loss connection with... Read More
WOW!! Here we are on lesson #10. Hasn't it been... Read More
I gotta confess: I'm completely addicted to crisps. Any kind... Read More
If you are traveling on the path towards wellness you... Read More
One of the most popular diets is the low carb... Read More
According to a new study appearing in the American Journal... Read More
Do you tend to find your weight increases when you... Read More
Food cravings are crafty -- they appear from nowhere and... Read More
My responsibility as a high profile fitness expert lies not... Read More
Water is an essential component of the human body and... Read More
I personally lost 60 pounds in 2003. Here are some... Read More
With tons of information out there on "Fat Acceptance" does... Read More
As parents who've had gastric bypass we face many challenges... Read More
Having just returned from a week of basking on a... Read More
Serious diet pills are intended for people who are overweight... Read More
Many gastric bypass patients report melon to be one of... Read More
Unfortunately, obesity is reaching epidemic proportions, with over 60% of... Read More
When it comes to weight loss, most of us would... Read More
A frequent question brand-new gastric bypass patients ask is "How... Read More
Obesity is a disease that is not caused by a... Read More
Remember there's more to you than meets the eye. You've... Read More
Being over weight is usually being 20 percent or more... Read More
You have been on diets before. You probably have lost... Read More
A "normal-tummy" looks at the food pyramid from the bottom... Read More
To achieve your goals you need a diet that takes... Read More
One thing's for sure, in this day & age, if... Read More
Getting involved in Weight Loss Program can be intimidating for... Read More
In the early nineties I had the opportunity to work... Read More
If you knew when you were going to die, would... Read More
Not so resolved on that "New Year's Resolution" to be... Read More
Many people want to lose a few of those annoying... Read More
Why Walking Could Be the Solution to Your Fitness Dilemma.Walk,... Read More
The Zone Diet as a weight loss program has been... Read More
At its most basic, dieting is about burning more calories... Read More
You may not like what I have to say, even... Read More
The best way you can get rid of your pop... Read More
Compulsive eating is characterized mainly by periods of impulsive bingeing... Read More
There are several factors in winning at weight loss. Sometimes... Read More
Have you ever thought, "I just can not seem to... Read More
Have I become invisible or are people just aiming right... Read More
Lose Weight - Grab A GlassIn childhood, we heard it:... Read More
In the early nineties doctors were beginning to see the... Read More
Finding the clinic that performs liposuctions in Newport Beach is... Read More
IT'S NOT ABOUT THE NUMBERS!The health clubs are always racking... Read More
Negative thoughts, symbolic protection, being who we really are ........ Read More
Over two thirds of Americans are over weight, and half... Read More
Families who dine out with their loved ones who've had... Read More
When we discover that we are heavier than we want... Read More
The Atkins low-carb diet consists of four phases: Induction, Ongoing... Read More
Looking to avoid the dieting mistakes many of our weight... Read More
There's no way you can separate the Jack LaLanne diet... Read More
Essential Fats for Weight LossOver the past few decades, the... Read More
According to the Centers for Disease Control and Prevention, obesity... Read More
The Government of the Australian state of Victoria has started... Read More
I had lost nearly fifty pounds before anyone mentioned my... Read More
We have all set them, and we will revisit them... Read More
Obesity is a disease that affects approximately 60 million people... Read More
Many celiacs lose weight before they are diagnosed; indeed it... Read More
You step on the scale and groan at the number... Read More
There are all kinds of fad diets and quick fixes... Read More
What if by making a few small changes in your... Read More
Dieting and weight loss is almost certainly the most lucrative... Read More
I just came back from three days in Las Vegas.... Read More
Any dietary plan on the market has some portion of... Read More
RISING POPULARITYGastric bypass surgery has become a popular surgical procedure... Read More
Sometimes it's good to just let the feelings flow. Take... Read More
Weight Loss |