You’d be astonished at the number of people who wake up one morning, look at the mirror and realise just how far they have let themselves go.
The days that follow are gruesome wondering what went wrong and how to lose the added weight. Many take up a programme such as running and dieting to try and change the situation and but fewer see the programme through.
By now your self-esteem must have tanked to an all-time low, walking up the stairs is not what it used to be, and shouldn’t even mention the clothes because by now the health risks are becoming a bit too familiar and the only too obvious course of action is to spiral in an ocean of depression. We are often told to love ourselves for who we are but how do we love someone who the mirror clearly illustrates as a stranger?
You don’t need anyone to give you a reality check of the dangers of being overweight like diabetes, high pressure, cancer and heart disease because you already know that. You also know that two-thirds of all Malaysian adults are either overweight or obese.
But despite all the brutal facts we are fed every day you still found yourself in front of the mirror not being able to believe and accept what you see. May be the best question to address would be why you let yourself go this far, but nay the damage has already been done.
It doesn’t help that there are so many competing factions and regiments on how to lose weight. For someone who is desperate, a variety of options is not your number one consideration. This opens the door for scams, unnecessary expenses searching for the right path when all a person wants is to do what needs to be done. From surgery to the outright weird there are many ways we are bombarded with on how to lose weight – it’s all a matter of finding what works you and most importantly the rule of the thumb is to take what you can maintain over a long period of time.
Experts also suggest that in order to lose weight effectively, a considerable amount of attention has to be put in what you eat, how you eat it, your behaviour and the level of your activity.
Whatever your decision is on how to reach the Promised Land, here are some tips to guide you along the way.
1. Self-evaluation
In order to set realistic goals and avoid future disappointments, it is important for an individual to reflect upon one self and conduct an honest assessment as to why they want to lose weight and whether they can commit to the hard process that lies ahead. This should be the first step anyone thinking about losing weight should embark on.
It is important to start by accepting your current status and making a commitment to changing it. Ask yourself what your current extra weight is and how long it may take you to reach your ideal weight. Find out what factors led you to putting on the weight and how you can make sure the same doesn’t happen again.
2. Consult a doctor
Before embarking on any weight-loss programme it is imperative that you to see a doctor for a physical examination and get approval and advice on what method suites you and how to carry it out safely and effectively. Some weight programmes will be unsuitable with some individuals with pre-existing medical conditions.
The doctor would be in a position to advice you on exercises or diets that you should avoid. Illnesses such as insulin resistance, heart disease, arthritis among others limit a person’s ability to do certain exercises or diets. For example, an individual with arthritis may not be able to jog, but can swim or one with kidney disease or gout shouldn’t take up a high-protein diet.
Be on the lookout for what feels like dizziness, swelling in the areas such as ankles and considerable pain in the chest, arms or jaw while physically active.
3. Do your homework
Research, research, research beyond what your doctor has told you. Many times doing your own research helps you understand a subject from a wider or broader perspective. This will help you to know more about the fete that’s ahead of you and possibly help you connect with people who are also trying to do the same or have made it. Through research people have also been able to negate myths like skipping breakfast or lunch in order to lose weight faster, whereby in truth when people skip meals their bodies fight back by slowing down the rate at which calories are burned in the body thus leading to weight gain.
4. Carefully choose a plan that works for you and write it down
Once your doctor has advised you appropriately and you have done your fair amount of research the next step is to carefully choose a plan, write it down and see it through. Be realistic and go for what is suited for your body type.
A careful plan ensures you don’t end up with a diet that is composed of foods that you dislike. While most people believe that dieting and healthy eating involves repulsing menus in reality there are plenty of delicious healthy meals and diet supplements.
Writing down your plan helps in organisation and keeping a record of what you have to do and how you intend to do it. Regularly check-up on your plan to ensure that you stick to what you had intended.
5. Increase your activity levels
With good reason, many doctors recommend an exercise plan that slowly builds and adds additional activities over time. Research has proved that people who engage in physical activities such as running, walking or biking for two to four hours a week during a weight-loss programme lose extra pounds.
What this means is that even if you maintain the same diet but increase the amount of exercise, you are bound to lose weight. Experts assert that even simple exercises such as jogging when done regularly aid the weight-loss process as they help to burn calories and fat. A great way to get your activity levels on the go is to engage in sport, swimming, cycling and many others activities.
6. Watch what you eat
Specialists have it that those dieters who watch everything they eat lose twice as much weight as those who don’t. We are often told to eat more fruits, vegetables, whole grains, fibre and cut down on sugar. Sugars lead up to extra pounds as they add up without a person realising thus a reduction of fruit juices would only serve to help the body. It is important to eat slowly and frequently as skipping meals has the effect of doing the exact opposite of what you had intended.
One is also best advised to do a trial run before investing a lot in certain foods and also to determine whether they would be able to sustain such diets over a long period of time. For those in the habit of emotional eating, make a point of coming up with alternative activities to engage in when in an emotional state.
7. Moderation is key
Moderation is a philosophy to live and abide by. Thus every goal we set for ourselves should be realistic and achievable within the time frame we have set for ourselves. While it is motivating to lose weight and fit in your former clothes, there is nothing wrong with settling with a weight that is achievable and healthy for now and slowly work toward greater goals.
Everything should be moderated from goals to exercises and diets. For example, diets with too few often lead to uncontrollable cravings.
Instead of setting a goal too high like losing 35 pounds in a month it would be better to set a small realistic goal of 5 pounds. It would also help to stay focused by thinking of all the positive changes you can experience by losing weight.
Other experts discourage the use of the weighing scale on a daily basis as this would only dispirit a person. Instead weigh yourself once a week at a defined time.
8. Join a support group
It’s a no brainer that people who have support from home or from family and friends lose more weight than those who fight the battle on their own. A support system not only helps to boost your morale when you feel you can’t go an extra mile but gives you a sense of fighting for not just yourself but others too.
People who have taken the step to lose weight are counseled to inform and discuss their decision and intended plan with all the involved parties such as family and friends as this will impact on their daily lives directly or indirectly. Some may oppose the change in family diet while some may support you all the way though what is important is to make sure everyone concerned is in the loop and ask for their help to achieve what you intend to.
It is also common to fall into the trap of relaxing and enjoying food with family or friends during special occasions and celebrations. It would be best to share what is extra with a friend and explain to those pressing you eat more your situation and with time they will accept and support you.
9. Keep an account of your efforts and journey
Keeping a chronicle of all your efforts and achievements go a long way in making sure you just don’t forget what you have been through. A diary would be a good an even better choice would be a blog. In the process you may find yourself helping other people and the joy one can get from that is beyond compare.
People have made careers from personally losing weight while others have gotten an alternative source of generating income from the blogs they keep. So share your experience!
10. Treat yourself occasionally
Treat yourself once in a while with healthy delights that help reward effort at the same time keep metabolic rate in check and prevent binges. One way of doing this is treating yourself to a regulated amount of food that you are craving. Fruits for dessert or a bite size of chocolate if you love chocolate.
It goes without saying that one should also get enough sleep and drink plenty of water. Research has proved that the lack of sleep leads to overeating and subsequent weight gain.
There is no magic pill or short cut to effectively losing weight. Despite all the modern advancements and new prospects that make the process seem easier, successful and manageable weight-loss takes nothing short of commitment, discipline and dedication.
