By Bryanna Bredius
It doesnï¿½t matter if you have to lose 5 pounds or 500 pounds.
There is only one way to do it safely. That is (and Iï¿½m sure youï¿½ve
heard it before) diet and exercise. Yep, they go hand in hand and
are very effective together. My question to you would be, how bad
do you want it? Quite frankly, there are so many people out there
who claim they are just as fed as the next person when it comes
to weight-loss but just arenï¿½t willing to do what it takes to get
the job done. I know how hard it is because Iï¿½ve done it myself.
Iï¿½m not going to lie. Iï¿½ve tried all of the ï¿½quick fixesï¿½; all
except surgery. But, I wasnï¿½t too far from that either. The truth
is that the battle in weight-loss is much easier these days than
it used to be. There are a ton of resources out there to help you
along the way. Itï¿½s time to start your journey, so, get a piece
of paper and a pen my friend. Go ahead, Iï¿½ll wait! Iï¿½m not going
anywhere just yetï¿½ï¿½ï¿½ï¿½ï¿½ï¿½ï¿½ï¿½. Okay, write this down: ï¿½The Top 10 Keys
1. Set your goals and WRITE THEM
DOWN! (You can do this now if you like)
I know youï¿½ve heard this a million times. But it really is extremely
important because it gives you something to reflect onï¿½ the big
picture. The key to this is to set a realistic goal in a realistic
amount of time. Also, set a bunch of short term goals and ONE long
term goal. Set your long term goal first. Letï¿½s say its 30 pounds.
Ask yourself ï¿½how much time are you going to need to effectively
and safely do this?ï¿½ Just an FYI, you should give yourself AT LEAST
12 weeks for this particular scenario. This would mean that your
plan is to lose 2.5 pounds a week, which is very good and safe as
well. These ï¿½weekly goalsï¿½ are your short term goals. In the first
couple weeks you may see that you lose a little more but it should
steady out in 2-3 weeks. Also, set your weekly goals with activity
as well. This brings me to the second key to your success.
2. Get into activity!
What do you do well AND enjoy? If itï¿½s shopping, then shop! Do
a lot of it! See, the key there is that you are walking as well
as maybe lifting, trying on clothesï¿½ you get my drift. If you dance,
well then, DANCE! Kirstie Alley lost 75 pounds doing that! If youï¿½re
good at cleaning, CLEAN! Turn on the radio and make it fun! My point
is that you can turn what you enjoy into exercise and make it count!
Though I highly recommend it, you donï¿½t have to go to the gym everyday
in order to get into an active lifestyle. Itï¿½s better if you do
for many reasons like relief of stress (which is a must for success),
relief of tension, mental wellness, good for the heartï¿½ yada, yada...
BUT there are lots of ways to get in your activity. You just need
to be creative and consistent. Know that it takes about 3500 calories
to burn 1 pound. This will help you select the caloric intake you
will need daily in order to hit your goal. Selecting this really
depends on several different factors.
3. Support / Mindset
This is so important to a successful weight-loss. You need to
tell your friends and family what you are doing. I know that this
can be hard because quite simply, by doing this, you are making
yourself accountable for your actions. Let your family and friends
know how important theyï¿½re role is in this mission. Itï¿½s important
that they are aware of your position and that theyï¿½re encouragement
is always welcome. In my experience, my friends and family were
very cautious in that they would offer me something that may not
be the best for me at that time, but if I had the will power to
say ï¿½NOï¿½ once, they would NOT push me. However, I did have to make
that clear to them and this was a hard thing to do, but once I took
my stand, it was clearly understood that I was serious. Iï¿½m not
going to try and tell you that there wonï¿½t be times that you slip.
The key is that when you do (because you will), you ï¿½FORGIVEï¿½ yourself
and get back on track. Donï¿½t look back, just move forward. Your
mindset is crucial to your success. It can single handedly make
or break your success. You must make sure that you stay positive
even when it gets tough.
4. Eat and be merry!
Make sure you are eating enough food. Most people make the mistake
of not eating enough which puts their body into a starvation mode
that will ultimately result in no weight-loss at all. Breakfast
is the single most important meal of the day. It boosts your metabolism
by 25%. This is the goal here. Also, make sure that you have lots
of veggies lying around. This will help you to quench any hunger
in between meals. A good habit to get into is to pre-plan your meals
by writing them down and spacing them out to 3 meals and 3 snacks
a day. This should make up the total amount of caloric intake throughout
your day. If youï¿½re hungry in between these meals and snacks, there
are several options for you. You can find them at the resources
listed throughout this article. Also, keep in mind that you can
have as many veggies as you want.
5. Get label conscious
In order to do this, youï¿½ve got to read them! You would be surprised
at how quickly you become an expert on whatï¿½s in the grocery store.
Know what your options are when deciding what to stock your fridge
and cupboards with. Iï¿½m not going to lie. Some things you ï¿½tryï¿½
taste like, wellï¿½ not so good. But itï¿½s worth the risk because believe
it or not, there are a lot of options out there that are quite pleasing
to the taste buds. Donï¿½t stick to one market either. What one market
has, the other does not.
6. Familiarize yourself with outside
Forums and topic based chat rooms are a great way to get support,
recipes and great ideas to help with your lifestyle change.
7. Take a before and after picture
Okay, this one is hard. But youï¿½d be surprise at the motivation
it will give you to keep going. Do it in your ï¿½birthday suitï¿½ so
that you get the full effect and put it someplace where you and
only you can see itï¿½ everyday. Take a new picture of yourself at
your halfway point. Youï¿½ll love what you see!
8. Always be prepared!
When you go to parties, DONï¿½T GO HUNGRY! Youï¿½re just asking to
fall off the wagon if you do this! Be sure to eat a healthy snack
or meal (depending on what time you go) before you go. If you really
need some security and confidence with this, than bring your own
snack to have for a ï¿½back-upï¿½. Also, STAY AWAY FROM THE FOOD
TABLE! If you must hover by it, then hover in front of the veggies
for cryinï¿½ out loud! Donï¿½t torture yourself! Another thing
that is helpful is to always have a glass of water in your hand.
For some reason, this helps what I call the ï¿½munch syndromeï¿½. Not
only that but for every 64 oz. of cold water you drink, you burn
100 extra calories. Water also helps to prevent loose skin if there
is a lot of weight to be lost and helps curb hunger. Itï¿½s good stuff.
Drink as much as you can.
9. Know how to do food exchanges
This is something that needs practice and just like the labels,
will come easy with time. It is a tool that will eventually allow
you to eat or drink whatever you want (within reason) with out paying
for the consequences.
10. Get your calcium by putting
dairy in your diet!
This is something that for years was considered a ï¿½no-noï¿½ when
it came to dieting. The truth is that calcium in dairy is the key
to losing 25% MORE weight than someone who does not have dairy in
their diet. You want to incorporate 3 servings a day. Skim or Fat
Free milk are the best options for this for obvious reasons. Fat
free yogurt is good (not frozen), along with cheese and cottage
cheese. Stay away from sour cream in regards to this and ice cream
doesnï¿½t count either folksï¿½ Sorry! So there you have it! You now
have the basic tools to have a successful weight-loss plan. The
key is to pay attention to what works for you. What makes you feel
good, mentally and physically, is a tell tale sign that whether
or not what youï¿½re doing is good for you.
Bryanna Brediusï¿½ experience in this topic has come from an
abundance of research, study, and a first hand trial and error
approach. She considers herself to be her best test subject.