Do you Want
That may seem like a stupid question but
many people that struggle with weight loss
eventually come to realize they like themselves
just fine the way they are. They like their
eating habits, their movement habits, and
they have no intention of changing their
basic day-to-day routine. They have learned
to simply enjoy life and give up the quest
to be someone they are not ever going to
be. In most cases they were attempting to
change for someone else, not themselves.
Have you gone on countless diets only to
end up back where you started, or worse,
a little heavier? What's going on? It could
be that you never made a decision to change
your basic habits, and without this most
basic starting point, all your efforts are
If you do not fit that description and
you do want to make a change, you must decide
to what extent you are willing to change
your daily habits. The gambit ranges from
bodybuilder to obesity. You'll fit somewhere
in between. Deciding just how far you are
willing to go is the first step.
Choose your level of effort
Choose the level of freedom you want with
your eating habits. Here are a few levels
- Diet plans that provide what, when,
and how you'll eat.
- More flexible diet plans but still someone
else decides what you'll eat.
- Plans which suggest choices but leave
it up to you to choose your own menus.
- Exercise - Are you will to add more
or are you already over doing it?
- Alcohol? Yes, no, a little?
- Fast foods?
All of these are choices you'll make in
designing your own lifestyle. Some people
want more assistance up front, and some
people balk at being told what to do. You
must decide how far you are willing to go
with your dieting efforts and whether you
want to make small changes to your lifestyle
or whether you prefer going all out, reducing
your intake and staying on a strict plan
for a set period of time.
Most diets, lasting for a short while,
do work for quick weight loss. It's what
happens when the diet ends that causes the
grief. This time, you'll decide in advance
about how you'll reentry into your usual
routine. You must alter that usual routine
in some manner, by either changing your
food choices, adding exercise, or both,
or you'll just end up back where you started.
Begin at the beginning. If you are over
300 lbs and just getting out of a chair
is an effort, then an exercise program for
you may be no more than walking to the front
door and back a few times a day. I'm not
kidding. I'm not a couch potato but my initial
plan when I got back into the fitness routine
involved just five or six minutes a day
on my exercise bike. Why six, why not 10
or 20? Because I knew riding for 20 minutes
would be an effort, and I also knew that
if I didn't make it easy, then I wouldn't
be motivated to continue the next day.
I knew I could do six minutes, but no more.
As time went on I added a few minutes and
worked up to 10, 15, then 20, etc. Eventually
I was riding an hour a day.
Only you know what you can do, but it is
far better to take a five minute walk down
to the corner and back, and do it again
the next day, than to walk for half an hour
one day and not again for a week or more.
Consistency is the effort that gets things
For me, I altered my daily habits one at
a time, to see what I could learn to live
with and what I couldn't do without. I gave
up drinking wine in the evenings and lost
pounds by that alone. I added more movement
to my daily routine and firmed up. I make
an effort to eat healthfully, I quit eating
sugared cereals for breakfast. I weaned
down to no more than once or twice a month
fast foods I stopped eating burgers and
fries every week, and now do so once a month
Small changes, little effort, big results.
None of this is painful or restrictive in
any way. If you want results, then you'll
make small changes. Next, you must know
How to change.