| You've seen all the gimmicks and heard about all | | | | 7) Set realistic goals for yourself - it's important |
| the fad diets - maybe you've tried a few of | | | | to be focused, but be sure your goals are |
| them...But wouldn't you like to know what really | | | | reachable, measurable, healthy for you, and high |
| works and what is a waste of your time and | | | | enough that it will take some effort. |
| money? | | | | 8) Document your progress and reward yourself |
| Let's begin at the beginning. The weight loss | | | | for small achievements - weight loss has to be |
| industry is booming - Buyer Beware! With so | | | | about you...make it worth your while. |
| many options available you may start to wonder | | | | 9) Get plenty of sleep - if you are tired or |
| why multitudes of people are still over-weight. | | | | exhausted you will not want to exercise nor will |
| Well, the answer is simple - most of the diets and | | | | your emotional status be up to par. |
| programs either only work for a short period of | | | | 10) Find some support - this can come from |
| time - or worse, they don't work at all! | | | | friends, family, a personal coach, a peer group, or |
| Fad diets and diet pills are probably the worst | | | | even an online forum. |
| choice you can make if you are serious about | | | | The Don'ts of Weight Loss: |
| weight loss. Before considering any weight loss | | | | 1) Don't use diet pills or fad diets without checking |
| attempts you should first visit your doctor. | | | | with your doctor first! |
| Physicians can assist you in determining a healthy | | | | 2) Do not attempt to lose weight too quickly - a |
| approach to your dieting efforts, as well as | | | | slow gradual approach will be a lasting approach. |
| providing assistance with an appropriate exercise | | | | 3) Don't purchase exercise equipment until you |
| starting point. | | | | have truly researched it....many times equipment is |
| Here's a quick list of the Do's: | | | | purchased and then found to be ineffective or |
| 1) Visit your doctor | | | | disliked for some reason. |
| 2) Drink lots of water - water flushes your | | | | 4) Do not attempt to go from a sedentary |
| system and helps keep you from retaining water. | | | | lifestyle to suddenly working out |
| A glass of water before a meal can help you | | | | vigorously....gradually build your routine to the |
| achieve that full feeling sooner. | | | | desired level. |
| 3) Keep a Food Journal - this will help you | | | | 5) Do not begin a program or diet without |
| determine when, where, and very importantly, | | | | investigating it to some degree. Many programs |
| why you were eating. Some people simply eat | | | | have hidden costs, such as the requirement of |
| out of boredom, others eat when stressed, and | | | | particular foodlines, and many fad diets are only |
| some only eat when they're hungry. | | | | intended for short-term use. The effects of some |
| 4) Exercise - physical activity will not only help to | | | | diet pills can be detrimental to certain people. |
| build muscles, but it also helps to speed up your | | | | Obviously, in this day of instant gratification we all |
| metabolism, which means your rate of burning | | | | want to lose excess weight NOW. But it has been |
| calories is increased. | | | | proven time and again that the quick or short-cut |
| 5) Make all changes gradually - by making any | | | | methods do not have long-term effects. Learn |
| alterations to your diet and activity level slowly | | | | about healthy choices, visit your doctor, keep a |
| you will be able to integrate them into your | | | | Food Journal, and incorporate what you learn into |
| lifestyle. This is basic behavior modification and this | | | | your life. |
| approach can lead to a healthier lifestyle forever. | | | | You will find that by making gradual changes the |
| 6) Attend to emotional, physical and mental needs | | | | new behaviors become a part of your daily life |
| - if ignored you may fall victim to eating out of | | | | without making any sacrifices. Take care of your |
| stress or anxiety. | | | | complete self - not just the excess weight! |