It finally struck me that we have a serious weight problem in this
country. I read this week that the IRS is going to give tax write-offs
for certain diet and weight loss programs. If the Feds are willing
to give up their precious revenue to encourage people to trim down,
then the problem must be reaching epidemic proportion.
According to a recent study by Tufts University, Sixty-three
percent of men and 55 percent of women over the age of 25 are overweight.
Nearly one-quarter are obese, meaning they are at least 30 percent
over their ideal weight. "It really is an epidemic," states James
Hill, Ph.D., director of the Center for Human Nutrition at the University
of Colorado Health Science Center. "If being overweight were an infectious
disease we would have mobilized the country. We would have declared
a state of emergency.
Two factors of our contemporary society have contributed
to this serious problem. Our over-indulgent eating habits and our
sedentary lifestyle. And in order to successfully shed those unwanted
pounds we must change our diet and increase our physical activity.
But most of all we must go through a mental paradigm
shift. And what exactly does that mean? To succeed in reaching our
fitness and weight goals we must modify our minds and alter our perception
of our self. Researchers are finding that people who successfully
lose weight and keep it off just don't alter the way they eat and
exercise, they also go through behavior modification. They change
habits that are deeply ingrained.
There are a number of techniques to assist you in making
this leap of faith. This is not a bunch of cheerleading mantras from
fitness gurus. These are methods found to be effective in various
studies and research:
Believe in Change
First, you must believe that you can change. If you
feel that you are in control of your weight and your physical self
you can make a transformation. Jane Ogden, Ph.D., a health psychologist
at Guy Kings and St., Thomas' School of Medicine in London, found
that woman who believed their weight problem was caused by their own
choice and not genetics or metabolism, were more likely to succeed.
Many people subconsciously believe they cannot lose weight. Once you
realize you are in control, you can then strive for results.
Visualize a Different You
This does not mean to envision yourself as a Victoria
Secret or GQ model. You want a realistic vision of a slimmer, fitter
you. Focus on that vision daily. We all have had visions that later
became reality, it is part of our human nature. Apply this technique
to losing weight and getting in shape.
Alter Your Eating Habits
Some people are able to dramatically change their diet
and achieve instant results. How about the guy who only ate Subway
sandwiches twice a day and lost considerable weight? A few can adjust
to radical shifts in their eating habits, but most can't. Many who
go on crash and fad diets end up going back to their poor eating habits
and gaining more weight. In fact, up to 95% will put the weight back
on.
Ten years ago the thought of a gyros or a two fisted
burger made me drool. As I get older and my body requires higher maintenance,
I have found it necessary to alter my eating habits in order to maintain
an active life style. My diet didn't change overnight. It was a gradual
change that required one part discipline and another part will power.
I can't remember the last time I have eaten a gyro, although on a
rare occasion a juicy burger is hard to resist. What is interesting
is not only the change in my eating habits, but also my physical reaction
to those fatty foods. I can immediately feel a negative affect from
a burger and fries. My body has literally become addictive to healthy
foods. When I compromise my diet I go through withdrawals.
Exercise, Exercise, Exercise
Diets are not enough to lose weight, and they obviously
do not get us back in shape. When you diet you not only lose fat,
but also muscle. The decrease in muscle mass results in a slower body
metabolism, which in turn reduces our ability to burn calories. To
consistently lose weight we need to create a calorie deficiency. Building
muscles and burning calories will lose the fat. When you develop a
pound of muscle, it requires an extra 350 calories per week to sustain.
The benefits are not just during the time you exercise, you actually
use up more calories when you sleep or are inactive. Your body is
naturally more efficient.
You want to combine cardiovascular exercise (aerobics,
running, walking, swimming, cycling.) with strength training. Make
exercise a vital and consistent part of your life. According to the
National Weight Control Registry, people who have on average lost
60 pounds for five years or more, indicate that exercise is crucial
for both losing and maintaining weight loss.
Take it Slow
It has taken years for most of us to get overweight
and out of shape. Why would you think you could reverse this process
overnight? We all want instant gratification, but the road to health
and fitness is an arduous journey. Establish realistic short-term
goals. A study conducted by the University of Pennsylvania School
of Medicine showed that obese men and women who set a more modest
goal of losing just 5-10 percent of their body weight are more likely
to succeed than are those who set more extreme goals.
Focus on losing a few pounds and concentrate on starting
a moderate exercise routine. Once you have reached your achievable
goals you not only lose weight, but you will also enhance your self-esteem.
It is time to modify that behavior and make that paradigm
shift. This time next year you could be that healthy and fit person
you envision.
Fred Waters
Smooth Fitness
Equipment
