If your weight has gradually gone up over the years you probably feel a bit stuck and unsure of what to do.
You're probably thinking:
1. I've gained too much weight to ever lose it all.
2. I'm too old to make a change.
3. I'd be lost in a gym.
4. I don't know where to start.
With such thoughts it's not surprising most people become paralysed thinking of the task ahead and give up on themselves before they've had a chance to shift any kilos. Weight loss can seem like an enormous task, particularly if you've got 10, 20 or even 50 kilos to lose. But rather than feeling discouraged by your long-term goal, set short-term goals - such as losing just half a kilo every week. Doesn't that sound manageable?
Just think, if you lose half a kilo every week, you'd be 26 kilos lighter this time next year. And this isn't difficult to do, by achieving a 3,500 calorie deficit each week, through a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less), you'll lose that half a kilo.
Game Plan
1. Take every opportunity to exert more calories by increasing your physical activity.
2. Decrease your calorie consumption by eating fewer calories and by making healthier food choices.
3. Record your progress in a notebook and refer back to it. You'll be surprised how encouraging it is to see your weekly progress on paper.
4. Remember, if you can "lose" 500 calories a day, you'll drop half a kilo in one week.
Swap
1. Mocha latte for plain coffee or tea. Savings: 250 calories.
2. Chocolate bar/crisps for an apple. Savings: 180 calories.
3. Hitting the snooze button for a 30-minute jog. Savings: 150 calories.
4. Skipping your exercise session for an invigorating workout. Savings: will change your life!
Weight loss doesn't have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you. And it's the small lifestyle changes over time which will make the long-term difference.
TFL Training Consultants, Tel: 6733 3689/8328 3607, http://www.tfl-training.com
Posted Sept 2010
