Healthy Weight Loss

When I initially meet with my clients, the majority of them ask the same question: "How much weight can I expect to lose?"  Although there is no blanket statement that covers everybody, in general, an ideal goal is about one pound per week.  Of course this will vary depending on the person.  Someone who is overweight will typically lose the first few pounds quicker than someone who isn't.  This is simply because they have more weight to lose and they are usually going from a sedentary lifestyle to an active lifestyle.  Therefore, small changes will make a big difference with this type of person.  Others who already have a regular exercise/diet regimen that are only looking to drop a couple pounds will typically lose weight slower. Like many of you, I have seen and heard of several crash diets and exercise programs that just aren't effective for the majority of people.  The reason is that most of these aren't sustainable and many of the exercise programs are too intense for someone who has never worked out before.  This usually leads to frustration which causes many people to quit.  Even worse, you could injure yourself.  Although some of these programs provide quick results, you have to stick with it to see continued progress.  You also have to constantly change the routines because eventually you will get bored doing the same exercises all the time.  Boredom also leads to quitting.  These are some of the reasons why people go through cyclic weight loss.  So how can you lose weight and keep it off?  I'm glad you asked.  Here are some realistic steps you can take to lose weight the healthy way and sustain the results: For more information on health and wellness, visit www.NoXJustR.com. Try to burn an extra 500 calories per day through diet and exercise (3500 calories = 1lb, so burning 500 extra calories per day means 3500 calories burned after one week).  This means consume less calories and burn more calories through exercise.  One way this can be done through eating is by replacing processed foods and carbonated drinks with whole foods and water.  With regards to exercise, try a few of these options: (a) decrease your rest time between sets, (b) increase the number of sets, (c) increase the amount of repetitions, (d) increase the resistance, (e) do more standing instead of sitting, (f) stretch while watching television, (g) take the stairs instead of the elevator when possible, (h) I could go on forever! Avoid crash diets.  Instead, experiment with different food groups and cooking styles until you find some that you like.  A useful website that lists various healthy foods and recipes is www.whfoods.com. Incorporate these into your diet.  Eventually you'll find that unhealhy cravings decrease.  Remember, in order for a meal plan to be successful, you have to actually enjoy the food. Reward yourself for one or two meals throughout the week.  This means have something that you crave, in moderation of course.  This helps prevent binge eating. Don't cut everything off cold turkey.  Make it a progression.  Slowly introduce your body to new foods and exercise.  It's similar to a long-time cigarette smoker that tries to quit smoking all at once.  It usually doesn't work. Don't weigh yourself every day or every week.  One of two things usually happens with those just starting a new routine.  (1)  You get depressed when your weight doesn't decrease as fast as you thought it should or (2) You get excited because you are losing weight and you celebrate by overdosing on unhealthy food.  Instead of focusing on the scale, focus on how your clothes fit, how easily you're able to perform physical and how you look in the mirror.