Is Your Weight Loss Goal Realistic? I once read a story about a woman who complained to her doctor about her frustration with weight loss. Playing Kim Kardashian's Diet Secrets Revealed Following 60-Pound Weight Loss: 'I've Never Felt Better'. Is Your Weight Loss Goal Realistic? Learn how to set (and meet) healthy goals. The woman had lost 2. Is it easier to climb a flight of stairs? Can you bend over and tie your shoes? Do you feel better about yourself? The patient answered . The 2. 5- pound weight loss had substantially improved her health and her quality of life, yet the woman was still not satisfied. It's not uncommon for dieters to set lofty weight loss goals for themselves. Some reach back umpteen years to their wedding day or college weights. Others fantasize about looking like a supermodel, even though their naturally large frames may make this an impossible goal. A 2. 00. 1 study from the University of Pennsylvania found that on average, overweight people set a goal of losing 3. That's three times the amount needed to achieve better health. The truth is, it's unlikely that most dieters will be able to lose one- third of their body weight. Setting extreme goals is a setup for disappointment and failure. You can achieve your goal weight - - as long as it is reasonable and attainable. Remember that you're on a journey to improve your life and health and gain control over your weight. It's not about perfection. Set Mini- Goals. Instead of shooting for a size that has not been seen in your closet for 1. Even modest weight loss can improve your blood pressure and your cholesterol, blood sugar, and triglyceride levels. Losing as little as 1. To help keep you motivated toward meeting your ultimate goal, set mini- goals you can reach within a month or so. Track your progress, and reward yourself along the way for improving your eating and exercise habits. For example, on weeks when you get to the gym five times, treat yourself to flowers, a movie, or a ball game - - whatever feels like a reward to you. This will help keep your attitude positive and remind you of the benefits of a healthier lifestyle. Continued. Changes You Can Live With. You can lose weight on virtually any diet. But to send those extra pounds packing without a round- trip ticket, you must find healthful strategies that you can stay with forever. The reason we call the food component of the Weight Loss Clinic program an . A diet is something you can go on and off of; an eating plan is for life. Adopting a new lifestyle means finding the behaviors and attitudes that led to weight gain and, once you've figured out your bad habits, gradually changing them into healthier patterns. For example, are you a member of the ? Do you mindlessly consume your food in record time? Do you eat in front of the television? Are you always eating or drinking something? Start to adopt more healthful behaviors such as leaving a few bites of food on your plate at each meal, slowing down and tasting every bite, eliminating interruptions to your meals, and filling your spare time with activities other than eating. Or your own . The trick is finding changes that are easy for you to incorporate into your life. And when you do something repeatedly, it soon becomes automatic. So set . Process goals are key to changing behaviors, and that's what will ultimately lead to permanent weight loss. Besides, a healthier lifestyle is more important in the long run than the number of pounds you shed. The Top of the Mountain. In the beginning of your program, everyone is noticing your weight loss, passing out compliments and cheering you on. But get to the third month or so, and the cheerleaders often all but disappear. Continued. Yet studies show that three to six months after making behavioral changes is an important time for reassessing your strategies. It's a critical point to continue moving forward while maintaining the new habits that got you there. Think of this time as the top of the mountain - - and you need to get over the top for the new, healthier habits to become routine. Challenge yourself to find ways stay energized during this time: Experiment with new recipes, find a diet or exercise buddy, or try a new type of physical activity. Take Stock. Take a minute right now to rethink your weight loss goals, and remember you are in this journey for the long haul. Accept that healthy weight loss is slow and steady. Your goal is to lose a pound or two a week. And even if you only lose half a pound, isn't that better than gaining? Make a list of all the ways your life has improved because of your weight loss so far. Celebrate these victories, write them down, and revisit them often. 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LOSE WEIGHT. NOW! Due to the. importance of Personal and Credit Card Security; 1. Pay. Pal and is. SECURED WITH SSLPay. Pal. is the most secure and trusted payment processor. Members. With. you can shop without sharing your financial. Metabolism and weight loss: How you burn calories. A closer look at physical activity and metabolism. While you don't have much control over the speed of your basal metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active — and maybe more fidgety — than are others. You can burn more calories with: Regular aerobic exercise. Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 3. If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can't set aside time for a longer workout, try 1. Remember, the more active you are, the greater the benefits. Strength training. Strength training exercises, such as weightlifting, are important because they help counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss. Lifestyle activities. Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and housework burn calories and contribute to weight loss. No magic bullet. Don't look to dietary supplements for help in burning calories or weight loss. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects. Dietary supplement manufacturers aren't required by the Food and Drug Administration to prove that their products are safe or effective, so view these products with caution and skepticism, and always let your doctors know about any supplements you take. There's no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight. Our knowledge is increasing about all of the mechanisms that impact appetite, food selection, and how your body processes and burns food. Your health care provider can help you explore interventions that can help you lose weight. Sept. Etiology and natural history of obesity. Accessed July 1. 8, 2. Bray GA. Obesity in adults: Dietary therapy. Accessed July 1. 8, 2. Bray GA. Pathogenesis of obesity. Accessed July 1. 8, 2. Barrett KE, et al. Ganong's Review of Medical Physiology. New York, N. Y.: The Mc. Graw- Hill Companies; 2. Accessed July 1. 8, 2. Long DL, et al., eds. Harrison's Principles of Internal Medicine. New York, N. Y.: The Mc. Graw- Hill Companies; 2. Accessed July 1. 8, 2. Papadakis MA, et al, ed. Current Medical Diagnosis & Treatment 2. New York, N. Y.: The Mc. Graw- Hill Companies; 2. Accessed July 1. 8, 2. Physical activity guidelines. Department of Health & Human Services. Accessed July 1. 8, 2. Bray GA. Obesity in adults: Role of physical activity and exercise. Accessed July 1. 8, 2. Institute for Clinical Systems Improvement (ICSI). Prevention and Management of Obesity for Adults Guideline. Institute for Clinical Systems Improvement. Accessed July 1. 8, 2. Physical activity: Why strength training? Centers for Disease Control and Prevention. Accessed July 1. 8, 2. Connolly J, et al. Effects of dieting and exercise on resting metabolic rate and implications for weight management. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. See more In- depth.
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