| There is no magical formula for losing weight. Fad | | | | understand your motivation behind them. Do you |
| diets and quick fix solutions will not work. Despite | | | | have an event, a reunion or date? Those can be |
| the quackery pervasive on the internet, there has | | | | great motivators, as long as the weight loss plan |
| never been in the history of weight loss | | | | you follow is one you can keep up with after that |
| "medicine," a 100% proven product for losing | | | | event is over and done with. Maybe you're just |
| weight and keeping it off. Shammers only | | | | tired of double digit sizes, and craving the new |
| capitalize on peoples' concern over their image as | | | | and improved single digit you? Then use that as |
| a means to make money, with no proven results | | | | motivation, by hanging up a photo of the ideal |
| or FDA backing. The dangers of crash dieting are | | | | body you crave, alongside a current photo of you. |
| ingrained in us, yet in our desperate attempt to | | | | That should be motivation enough! |
| lose weight fast, we ignore all risks, putting | | | | Weight is just a number: Your weight reflects |
| ourselves in harm. My advice to you is; save your | | | | many things; calorie consumption, composition of |
| money and pass the quacks by, because much of | | | | the foods you eat, metabolic rate, and how much |
| what you need to know about safe weight | | | | physical activity you get, but it doesn't tell the |
| management is common sense, though | | | | whole story - how much of that weight is muscle, |
| admittedly, common sense seems to be at a | | | | fat, water, bones and organs. If you are going to |
| premium these days. | | | | see any real results, it is important that you |
| Safe and slow: There is nothing wrong with losing | | | | understand your body composition and its' |
| weight quickly, as long as you do it safely. You | | | | makeup, rather than obsessing about dropping |
| may not drop 15-20 pounds a week, like some of | | | | pounds, which will only leave you frustrated and |
| "the Biggest Loser" contestants, unless you have | | | | discouraged. After numerous trips to the gym |
| trainers like Jillian or Bob, are severely obese, and | | | | and endless hours of cardio and strength training, |
| are attending boot camp; but you can safely lose | | | | you may consequently find yourself losing body |
| over 3 pounds a week, with the right amount of | | | | fat and inches, but not necessarily dropping |
| exercise and a well thought out eating plan. | | | | pounds. |
| Studies have shown though, that losing weight | | | | It's okay - this is normal and logical. Initially, when |
| slowly - no more than 2 pounds a week, is the | | | | you start exercising, your fat mass is converted |
| safest and most effective for maintaining that | | | | to muscle mass, which is denser and weighs |
| weight loss long term. | | | | more, so your weight may not have dropped or |
| Readiness: Being successful in your goals depends | | | | you may have even gained a few. I know what |
| on your motivation and readiness to make | | | | you're thinking, but don't lose sight of what's |
| permanent changes to your lifestyle and health | | | | important here; which is that you are changing |
| habits. Before you even think about a weight | | | | your body composition, and converting fat into |
| management program, you need to make sure | | | | lean muscle, which gives you that toned and |
| that you are in the right mindset to take on this | | | | defined look. That is what you should be aiming |
| challenge. Knowing you need to lose weight for | | | | for - doesn't everyone want a svelte figure? |
| health reasons, and feeling ready to take this | | | | Exercise and eat right: There are no shortcuts. |
| plunge, are two very different things. | | | | Losing weight safely and sustainably requires a |
| Set realistic weight loss goals: Having a realistic | | | | simple approach; burning more calories than you |
| weight goal is vital to your success, so if you are | | | | consume, setting realistic goals, committing to a |
| substantially overweight or obese, talk to your | | | | lifetime of nutritional eating, a good grasp of |
| doctor first about how much weight you can | | | | moderation, and plenty of exercise. By combining |
| safely lose. Know your ideal body weight based | | | | a healthy diet of fewer calories and increasing |
| your height and build, and what you need to lose | | | | your physical activity, you can expect to lose 2+ |
| to get to that goal. At a 2 pound loss a week, | | | | pounds weekly, which most importantly can be |
| you can figure out how much you can lose in six | | | | effectively maintained for the rest of your life. |
| months. If you are 100+ pounds overweight, then | | | | The only way to be successful is to be smart and |
| aim for a year from now. Being unrealistic in your | | | | safe; so steer clear of any weight loss programs |
| goals serves no purpose and will only cause you | | | | promoting diet pills, laxatives, supplements, colon |
| to sabotage your efforts. | | | | cleansing or fasting, as these are all potentially life |
| Motivation: Once you set these goals, you need to | | | | threatening methods of losing weight. |