Lose Weight For The Summer
What's the most effective approach to shedding pounds for the summer? Anne Collins, a nutritionist, gives practical advice on personal motivation, food tastes, and desires, what to eat, how much exercise to get, and other tips to help you stick to your diet and get in shape for summer.
It's no pleasure being overweight in the summer heat. When everyone else is wearing gnat-sized beachwear and dripping oil onto wasp-like abdomens, showing a big tummy or fat thighs isn't exactly fun. Summer, in reality, can be an unpleasant challenge for those who are overweight, with several potential for embarrassment and pain. So let's have a look at how you might lose some weight and have a better summer next year. But first, a word of caution.
Summer Weight Loss Trap
Looking for a "quick fix" weight loss plan or diet is a sure way to fail. You know what I'm talking about: the sort of program that promises "a quick and easy approach to losing weight." None of these diets or medicines, in my experience, work, and the medical data is clear: the maximum pace of sustained fat loss is between 1 and 2 pounds per week, maybe a little more if you are obese. Besides, if a smart scientist could create a technique for speedy, painless weight loss, he would become more renowned than Einstein overnight. He wouldn't be promoting his program through 30-second TV infomercials or mail-order catalogs. Don't spend your time on weight loss procedures that make excessive claims for the sake of your sanity and your financial health. If you don't believe me, ask yourself why any of your overweight friends who choose the short-term "drop 20 pounds in two weeks" strategy are still overweight.
Three Month Summer Diet Plan
You can't expect to drop a lot of weight in a week or two. It takes three months to notice a substantial difference in your body form. Remember that the human body is more concerned with survival than with looks, and because quick weight loss is an indication of sickness rather than good health, the only surefire method to change your body shape is to follow a steady diet and exercise plan. You can drop roughly 26 pounds in three months, which is more than enough for most overweight people to notice substantial health benefits as well as a much slimmer physique. And, because you're losing weight gradually, you're less likely to gain it back, so you may keep dropping weight if required without fear of hitting a weight loss plateau or another roadblock.
You Need A Motive
No one likes changing their habits. If you want to modify your eating and exercise habits, you'll need a strong motivation - something that will keep you dieting and exercising even when boredom sets in. Whatever motivation you select, it must be stronger than the desire to consume delicious high-calorie meals while watching TV!
A Good Summer Weight Loss Motivator
Anything that commits you to your weight reduction target in advance is a terrific motivator. So take a chance. Purchase some beautiful clothes to fit the figure you want at the end of your diet program, or book a costly beach vacation. Both of these acts necessitate your success and, as a result, generate ongoing incentives.
Men And Celebrities Have Better Motivation
Men and celebrities, in my experience, have the strongest motivation, both with private clients and dieters in my weight loss community. I believe this is because men have a smaller range of everyday duties and obligations than women. Celebrities, since they usually have a strong commercial incentive to keep their physical appearance in good shape. I assist a number of celebrities to lose weight, some of whom are regulars on my site, and I am constantly amazed by their willingness to make short-term compromises in order to achieve their long-term goals. I suppose that's why they're so successful.
Be Positive About Short-Term Sacrifices
Whether you're attempting to reduce weight for the summer, save money, or pass examinations, your capacity to remain optimistic about making short-term compromises is a vital piece of the motivating puzzle. You have a simple choice: you may focus on the "deprivation" of giving up particular meals, or you can focus on the advantages of not eating certain items. Unfortunately, many dieters are preoccupied with their feelings of deprivation. They begin to consider their food as a burden, a nuisance, and an awful necessity after a while. That is why so many of them have given up. They are unable to "see" the advantages of losing weight. If you want to enhance your body shape for the summer, you must avoid falling into this trap and realize the long-term benefits of adopting short-term lifestyle changes.
The Good News About Improving Your Diet
What we eat and drink has a big impact on our preferences, hunger cravings, and overall attitudes toward food. I know a lot of women who have had dramatic improvements in their personal and family food habits after just three weeks of better eating. The point is that the ordinary modern diet is high in sugar, fat, and salt, all of which make us need more of these foods. However, even if you can break free from your addiction to junk substances for just 2-3 weeks, you'll notice a significant change in your taste buds. This takes me to the subject of healthy eating.
Think Healthy Eating Not Weight Loss
Focusing on healthy nutrition, in my experience, is one of the most successful weight loss tactics. I'm not suggesting you shouldn't use your weighing scales to track your progress; just don't use them entirely. Keep in mind that enjoying your meal and feeling good about your new eating habits are as vital. And any diet you despise is doomed to fail, regardless of how much weight you lose, since once you reach your target, you'll revert to your old eating habits and regain every pound you've lost.
The Top 10 Healthy Eating Habits
In a nutshell, a healthy diet consists of :
1- eating more home-cooked meals and eating less out.
2- Snack on more fresh fruit.
3- Increase the number of fresh veggies consumed as snacks and with meals.
4- Additional beans as a side dish or in stews.
5- Denser, chewier bread, as well as less refined white bread and bread nibbles.
6- Increase the amount of fish, skinless chicken/turkey, and red meat in your diet.
7- Smaller red meat portions, greater veggie portions.
8- Consuming low-fat dairy products.
9- Adding less fat to your diet in the form of butter, mayonnaise, and sour cream. This is a significant source of extra calories.
10- Keeping a supply of healthful snack items on hand to stave off hunger. You won't crave the junk things that hunger forces you to consume if you fill yourself with good, nutritious calories. Hunger is still the Public Enemy No. hunger remains Public Enemy Number One.
Exercise Provides Wonderful Indirect Benefits
Exercise helps to broaden your calorie deficit by burning additional calories. However, its immediate impact on weight loss is usually minor. It's not unusual to gain weight when you first start exercising. Exercise's genuine weight-loss advantages come in the form of indirect effects. It increases our metabolic rate, allowing us to burn calories at a little faster rate, and enhances our mood, reducing our need to eat for comfort. Don't, however, overdo your fitness routines. I've lost track of how many dieters began exercising too strenuously and burned out within three weeks. Start with 45 minutes of any moderate-level physical exercise every day and progressively increase the length and intensity. Always pay attention to your body, and make sure you warm up before and cool down afterward.
See Yourself As You Want To Be
If you want to have a waistline that you can flaunt in the sun, don't wait until it happens to "see" it. Visualize it from the beginning of your diet. Imagine going along a beach or reclining by a pool with a flawlessly flat tummy. Whatever your weight-loss or body-building goals are, get in the habit of envisioning them in as much detail as possible. Because "seeing it" is the first step toward realizing it. A picture is worth a thousand words, as the saying goes.
Very Overweight? Just Visualize The Benefits!
If you're trying to lose a lot of weight (100 pounds or more), shedding 26 pounds in three months might not seem like a good idea. If that's the case, consider the following. What are your options? You will lose weight no matter whatever strategy you use, so the only question is when you will begin and how long it will take. Right now, I can answer the last question. It takes roughly a year to lose 100 pounds - usually a bit longer to account for setbacks. A realistic time frame for losing this much weight would be fifteen months. This is insignificant. Imagine yourself strolling down the street 100 pounds lighter, and telling me that 15 months of healthy eating is too much to pay for such a lovely future.
Your First Priority - Get Support
Your first aim should be to get assistance if you truly want to lose weight for the summer. Join a work-based diet club, a fitness class, or attend weight-loss meetings. Alternatively, you may participate in an online discussion forum. It is completely feasible to lose weight on your own, as long as things go smoothly and your scales continue to tell wonderful things. However, having the support of real people may make all the difference between success and failure when obstacles come, which they will. If you're having trouble getting help, check out my own weight loss forum. It's a lot of fun and incredibly inspiring.