Striking Weight loss in 2009
A New Year's
resolution is a great way to get motivated to start
losing weight, but the key
is finding a sensible program that will greatly increase your chances of
reaching that challenging goal. Key weight loss strategies include eating much
less fat, keeping a food journal, taking 10,000 steps per day, and finding a
support system that will help you stay focused.
Now is the time to evaluate your 2008 season. Look at
your training and determine what worked and what didn't. Having a training log
will help you see your fitness progression throughout the year. Do you need to
improve your speed, endurance,
strength, mental focus, recovery, weight loss,
upper body and core strength,
flexibility, and race
preparation? It is helpful to evaluate areas of your personal and
professional life, because problems there will be a detriment to your training
and racing. Evaluate your past years and make 2009 your best ever.
While "Health and Fitness" resolutions are expected to
decline in 2009, it is still the most popular category. The number one
resolution, "To Lose Weight," remains unchanged in popularity year after year.
Most people who indicate that they would like to lose weight are only seeking to
lose about 10 pounds.
Instead of dwelling on what you may not have done, put in some extra effort
this month to find ways to make SURE that you are making the time and resources
available to yourself that you need to stay in
Schedule Your Exercising, Keeping it Simple and Easy- Get out your
planner and really take a hard look at your schedule. If nothing else, you will
need to find 3 to 5 days in a week that you can set aside at least 30 minutes
for some cardio. Of course you will get better results with 5 days, but it is
more important that you are doing something than doing a lot. Try to plan
activities that are easily accessible and even fun if you can. A cardio funk
class at a gym that's near by.
Jogging while you
walk the dog around the
neighborhood. Sticking your favorite cardio DVD into the player and "working it
out". Do whatever is easy, simple, and hopefully fun. You want to set yourself
up for success, so don't try and complicate the issue.
Take Advantage of Weekend Time- The weekend is the only time when YOU
have complete control over what you want to do during the day. Take advantage of
this time to make sure you get in a little jog or some
aerobics or even biking
in the morning or afternoon when you are having some down time. Look at it this
way: you'll be knocking out 2 days of workouts before the week even begins.
Then, based on your personal program, you will only have to worry about doing it
again 1,2, or 3 days. This will go a long way to take some pressure off of you
so that you won't feel like you failed just because you got busy for a day or
two and truly just could not get around to doing anything for your body. Using
this tactics will go along way in making sure that you are able to stick with
your program and not quit---even during times when your schedule is hectic and
keeping up is rough.
Plan Your Grocery Shopping for Weight Loss- Create a "master list" of
all of the healthy foods that you'll need to get through the week
healthy. Go and get them all at once and them stock them at home. This way, you
will always have healthy
food options that will help you in your
weight loss goals. You also won't be caught off guard with the "munchies" and nothing to
snack on in the house but your children's (or significant other's!) junk food.
You can also plan to take certain snacks to work with you that can help you stay
away from the temptations of doughnut-and-pizza-peddling co-workers.
One Day at a Time- Having the discipline to stay in shape---is
something that usually is gradual and takes some time. You don't have to start a
totally new calorie-plan overnight. You can start by eating (say) 2000 calories,
then lower this by 100 calories a week until you reach (say) 1400 calories.
Keeping a food journal, in which you record foods/drink consumed, is a great way
to monitor (and be inspired by) progress. Similarly, counting steps is a great
way to improve your fitness level, especially if you are very overweight. Aim to
walk a certain number of steps per day, (eg. 8-10,000 steps) then increase this number gradually. If you are fitter, you might aim to use a
treadmill for 30 minutes at (say) a speed of 5 mph, on an incline of 1 percent. Then increase the speed and incline gradually. Keeping an exercise journal is a great way to monitor (and be inspired by) progress.
The Best Rewards - Give yourself regular small rewards for achieving your diet, exercise and weight loss goals. Earning several small rewards is typically more
motivating than earning one big reward which might require more effort.
Think Thin! - This may sound like psycho-babble, but it's not! Our beliefs really do affect how we behave. If you believe "I can never lose my final 10 pounds", chances are you won't. This is because we behave in a way that makes our belief a reality. However, if you think "Seven weeks from now my last 10 pounds are gonna be history" you will work to make that belief a reality.
I know this all sounds pretty simplistic. That's because it really is simple.
What makes it so challenging is that ugly four-syllable word called
C-O-N-S-I-S-T-E-N-C-Y. Its what separate people who achieve from those who don't
in virtually any endeavor. But the bottom line of it all is that if the days
that you do the right things far out way the days you do the wrong things, you
will be truly successful in the end. It takes focus, determination and above
all, work, to achieve your goals. And yes, it really is that simple.
In 2009, take a different approach to your goals. Don't just set them.
Ingrain them in who you are. Make a commitment to yourself that you are going to
achieve more than you ever thought possible this year.