Lose Weight for Good

Chasing one diet after another can get old after awhile, wouldn’t you agree? We all want to look good, we all want to be thin, and of course in order to do that we have to pick the correct “diet,” right? Wrong. One of the biggest obstacles getting in the way of permanent weight loss is thinking that we have to “diet” to lose weight. Well, the word diet is in the solution, but it’s not the noun, it’s the verb.

The American College of Sports Medicine reports that only about 10 to 30% of adults who lose weight by dieting alone are able to maintain the weight loss in the long term. That’s a very low percentage; only 1 to 3 in every 10 people who try this approach are successful.

Rather than choosing “to diet,” our diet, meaning the way we eat, needs to change. And in order to change our diet, we will need to change our mindset. The goal is to change from a short-term mindset to a long-term one. It is not enough to go on a crash diet for a couple of months, lose a lot of weight, and then return to our old bad habits. If we do that we will be very disappointed because the weight will come back.

It is a fact that over time, with age, our metabolism rate slows down. As the rate slows down it becomes easier to gain weight and to keep it on. In order to lose weight we will need to take in less fat, sugars, etc. and increase our metabolism by increasing the amount we exercise.

A change to our mindset and lifestyle is necessary if we ever hope to overcome the constant chase after the latest diet craze. So stop dieting – stop counting calories – stop keeping track of points for different kinds of food – you will drive yourself crazy and eventually get bored with these “schemes” we call diets.

Being fit for life means changing your mindset for a lifetime. Eating healthy needs to become your diet for a lifetime. It won’t be easy at first, as we have programmed ourselves regarding how we eat from a very young age. But once you change for a few months, your appetite will change as well; fried and fatty foods will no longer appeal to you. You will be not be counting calories but looking for fresh food that tastes good, as well as low fat food and lean meat that round out a healthy diet. Why? Because you will see the results and be convinced that it works.

In addition to eating healthy, add another essential component, regular exercise. Cardio exercise burns calories. There is no great secret here. The more cardio you do, the more calories you burn and the more weight you lose. Also, the higher the intensity of the cardio workout, the more calories you burn. The American College of Sports Medicine recommends that healthy adults under the age of 65 do 30 minutes of “moderately intense” (break a sweat) cardio at least 5 times a week to produce weight loss results. But what is interesting is that another study by the American Dietetic Association concludes that weight loss, fat calories burned, can be achieved by either moderate intensity workouts or higher intensity work outs, it just depends on how much you can handle. If you cannot do high intensity cardio for 20 minutes, consider moderate intensity for longer periods of time, such as 30 to 40 minutes. The study suggests that you will lose the same amount of weight. This is especially good news for older adults and non-athletes, because you can still get the same benefit.

You may want to ease into the new diet and exercise plan, and consult your physician before beginning.  Change takes time, go at your own pace, but make sure you arrive at the place we talked about – a new way to look at food and exercise.

One last point, we shouldn’t kid ourselves either, you can’t work out 4 or 5 times a week and then go around munching on candy bars, which can easily add more calories than you burn during the workout.  There needs to be both components to a healthy lifestyle – healthy diet, low in fat, low in processed sugars and preservatives, and exercise, regular cardio routines that are long enough or intense enough to burn fat.

So if you want long term results, weight loss and improved fitness, stop “dieting” and change your diet and your exercise levels for good!  Start today!

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