Behaviorists' Stages of Change model can help you unravel unhealthy habits and reweave healthy ones.So you’re determined you’re going to do something about your weight. But what? Being overweight is not in itself a behavior.
You don’t do overweight. Being overweight is an outcome of many behaviors that add up to consuming more calories than you're expending. (Yes, there’s a genetic component too, but you can’t change that.)
The good thing is that this gives you lots of places to start moving toward your goal of weight loss. The challenge is sorting through them all and finding what will work best for you. So here’s the question: What are you most ready to change?
Behavioral researchers have identified five stages in behavior change:
1. Precontemplation: You’re not even considering it. No way you’re gonna give up your pizza and beer. Gym-going is not for you. Why walk when you can ride?
2. Contemplation: Well, maybe you could live without pizza and beer *every* week. Gym is out, but you always liked swimming, maybe a pool. The walk in the park with your friend was pleasant last weekend, maybe you could do it again.
3. Preparation: Next week you’re going to skip that pizza. You found out the local Y has a pool and their family rates are affordable. You talked to your friend about doing more walks sometime.
4. Action: Two weeks and no pizza. You joined the Y and you’ve swum laps there a couple times. You and your friend have gone walking the past three Saturday mornings.
5. Maintenance: The weekly pizza has been a thing of the past for six months. Swimming is so much a part of your daily routine that you don’t feel right if you skip it. Those Saturday walks are don’t-miss tradition.
In fact, this readiness to change model is behavior-specific. That is, you might be in the action stage with the pizza but still in precontemplation on that exercise stuff. You’re not likely to be very successful if you flog yourself for not swimming laps every day, what you want to do is move yourself to the next stage: List the pros and cons of regular exercise and guess what, you’re thinking about it and that means contemplation.
So think about the behaviors you can change to weight loss. What stage are you in for each of those behaviors? In each case, what can you do to move yourself to the next stage? What are you most ready to change.
Tuesday, February 12, 2008
Sunday, February 10, 2008
Weight Loss Tips
Here are the weight loss tips that we all need reminded of from time to time.
Weight Loss Tip 1: Never eat standing up.Mom was right. Sit down and eat your food! Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.
Weight Loss Tip 2: FluidsDrinking plain water is always top choice on a diet. You can also drink flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of water flavored with a spritz of fruit. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right.When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly, cleans out your system and hydrates you. Many people are a little dehydrated part of the time.
Weight Loss Tip 3: Skip High Fat Foods and SnacksSkip the fatty snacks fried in hydrogenated oil like potato chips and french fries. These kind of snacks contribute fat and calories and not much else. Foods like this are a no no on a diet.Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit. You want to upgrade your diet in general.
Weight Loss Tip 4: Yes, You Need ExerciseCan't afford a gym membership? Make an agreement with friends or family to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active. You will draw closer to your friends and family, while burning off excess weight. Pretty soon every one will notice your weight loss.
Weight Loss Tip 1: Never eat standing up.Mom was right. Sit down and eat your food! Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.
Weight Loss Tip 2: FluidsDrinking plain water is always top choice on a diet. You can also drink flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of water flavored with a spritz of fruit. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right.When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly, cleans out your system and hydrates you. Many people are a little dehydrated part of the time.
Weight Loss Tip 3: Skip High Fat Foods and SnacksSkip the fatty snacks fried in hydrogenated oil like potato chips and french fries. These kind of snacks contribute fat and calories and not much else. Foods like this are a no no on a diet.Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit. You want to upgrade your diet in general.
Weight Loss Tip 4: Yes, You Need ExerciseCan't afford a gym membership? Make an agreement with friends or family to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active. You will draw closer to your friends and family, while burning off excess weight. Pretty soon every one will notice your weight loss.
Friday, February 8, 2008
Simple Plan for Weight Loss
The calculation is pretty simple. One pound of fat equals 3500 calories. Want to lose a pound a week? Then you need to consume 3500 calories less per week than you use. That's about 500 calories a day. By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.
All right - that doesn't sound like much, especially if you're more than 25 pounds overweight. Study after study has shown, though, that those people who lose weight gradually - at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.
So how much exactly IS 500 calories? If you're going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? Here's how easy it is to lose 500 calories a day:
Use milk instead of cream in your coffee. Savings? 50 calories per cup.
Skip the butter on your baked potato. Savings? 100 calories
Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200 calories
Skip the Big Mac and have a salad instead. A Big Mac weighs in at a whopping 460 calories. A fresh salad with a light dressing? Less than 100! Savings? 360 calories
Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories
Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85. Savings? 80 calories.
Switch to low-fat cream cheese on your bagel. Savings? 90 calories per ounce.
Love those fries and can't give them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier ones. Savings? 50 calories per 4 ounce serving
If you'd rather look at losing weight from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day. How easy is that to do? Take a look:
Take a half-hour walk around the park. Aim for a pace that's a little faster than a stroll, but not fast enough to be breathless. Burn: 160 calories.
Get out your bike and take a ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories
Go dancing - and really DANCE. The longer you're out on the floor instead of at the table drinking up high-calorie drinks, the more you'll get out of it. Dancing that makes you breathless and warms up your body will net you a nice calorie savings. Burn: 400 calories for one hour
Swimming is great for you, and a lot of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl - if you can get up to an hour you'll be doing great! Burn: 510 calories
Get out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as many calories as a brisk walk. Burn: 250 calories.
Play a game of tennis. Hook up with a friend for a weekly tennis game and you'll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 calories
It’s important to keep in mind that all exercise/calorie numbers are based on a woman weighing 130 pounds. If you weigh more, you'll burn more. Want an added bonus to burning calories through exercise? When you exercise, you build muscle by converting it from fat. Three guesses which kind of body tissue burns more calories - even when you're not exercising. You got it - your body uses more energy to maintain and feed muscle than it does fat.
For best results, mix and match food savings with exercises that burn calories. Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it's starving and slow your metabolism. Keep calorie ranges reasonable, and consult a doctor if you want a quicker, more drastic weight loss.
That is the simple plan for weight loss
Tuesday, February 5, 2008
The Key To Weight Loss Success
Here's the difference between successful weight loss and unsuccessful results. In just a moment, I am going to give you the key that will unlock any fitness goal you may have now or any fitness goal you may have in the future.
It is the secret to permanent weight loss, muscle gain, and superb health.
No magic, no potions, no screaming "Eureka, I've Found It!" No fluff, just a fact.
Are you ready for this secret, the one that will unlock any wish or desire you may have regarding fitness, weight loss, muscle gain...etc.
O.K. here it comes. Want to sit down for it?
The key to everlasting weight loss is:
**You choose it!**
Huh?
Yes, weight loss, muscle gain, any fitness goal you may have is simply a choice that you make.
In fact, I could end this article with that said (some of you probably wish that I would ;-)
Anything you want in life, any goal or desire can be yours if you simply choose to go after it.
Things just do not fall into place naturally and without effort.
Yes, they do fall, just not where you want them to.
You must first "think" of what it is you want and then choose to go after it.
And if you do not get what you want?
Try it again.
Forget blame.
Forget victim talk.
Forget excuses.
If you want it, choose to get it.
After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours.
Want to lose some body fat? Choose to.
Want to gain some muscle and increase your strength? Choose to.
Increase flexibility? Eat better? Choose to.
Life boils down to a series of choices.
The better choices you make, the better your life will be.
You can choose to slim down and fit into those jeans or you can choose that piece of cheesecake.
You can choose to get behind the wheel after drinking or you can choose to hand the keys to a friend.
Some of the choices you make have a long lasting and dramatic impact on your life forever.
Regarding weight loss, muscle gain, and fitness, how can you make sure that you are making choices that will help your efforts, not hurt them?
Easy, follow a plan of action that has already helped many others achieve their long lasting fitness and weight loss goals.
Over the years, I have learned precisely what needs to be done to lose weight and gain muscle.
Now, I am able to save my clients valuable time by cutting out their trial and error, having them focus solely on the things that produce results.
Bottom line, if you choose to go after something, you can be assured that it's within your reach because others have already accomplished it.
Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it.
Just follow what it is they did to come out on top.
If losing some weight (fat) is one of your priorities, you can rest assured that many others have already done it.
So the question of whether or not it's possible is not an issue.
It's just your turn to go get it.
I leave you on this note:
**The choices we make dictate the lives we lead**.
Where you are today is the result of all the choices you have made up to this point.
If you want better, you must make better choices. You can either move ahead or stay behind.
The choice is yours.
It is the secret to permanent weight loss, muscle gain, and superb health.
No magic, no potions, no screaming "Eureka, I've Found It!" No fluff, just a fact.
Are you ready for this secret, the one that will unlock any wish or desire you may have regarding fitness, weight loss, muscle gain...etc.
O.K. here it comes. Want to sit down for it?
The key to everlasting weight loss is:
**You choose it!**
Huh?
Yes, weight loss, muscle gain, any fitness goal you may have is simply a choice that you make.
In fact, I could end this article with that said (some of you probably wish that I would ;-)
Anything you want in life, any goal or desire can be yours if you simply choose to go after it.
Things just do not fall into place naturally and without effort.
Yes, they do fall, just not where you want them to.
You must first "think" of what it is you want and then choose to go after it.
And if you do not get what you want?
Try it again.
Forget blame.
Forget victim talk.
Forget excuses.
If you want it, choose to get it.
After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours.
Want to lose some body fat? Choose to.
Want to gain some muscle and increase your strength? Choose to.
Increase flexibility? Eat better? Choose to.
Life boils down to a series of choices.
The better choices you make, the better your life will be.
You can choose to slim down and fit into those jeans or you can choose that piece of cheesecake.
You can choose to get behind the wheel after drinking or you can choose to hand the keys to a friend.
Some of the choices you make have a long lasting and dramatic impact on your life forever.
Regarding weight loss, muscle gain, and fitness, how can you make sure that you are making choices that will help your efforts, not hurt them?
Easy, follow a plan of action that has already helped many others achieve their long lasting fitness and weight loss goals.
Over the years, I have learned precisely what needs to be done to lose weight and gain muscle.
Now, I am able to save my clients valuable time by cutting out their trial and error, having them focus solely on the things that produce results.
Bottom line, if you choose to go after something, you can be assured that it's within your reach because others have already accomplished it.
Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it.
Just follow what it is they did to come out on top.
If losing some weight (fat) is one of your priorities, you can rest assured that many others have already done it.
So the question of whether or not it's possible is not an issue.
It's just your turn to go get it.
I leave you on this note:
**The choices we make dictate the lives we lead**.
Where you are today is the result of all the choices you have made up to this point.
If you want better, you must make better choices. You can either move ahead or stay behind.
The choice is yours.
Monday, February 4, 2008
Weight Loss After Pregnancy
Weight loss after pregnancy is a prevalent concern for many women. Although common during pregnancy, weight gain is difficult for many women to handle emotionally. Many women are unclear about how to separate fact from fiction concerning this "post-pregnancy" weight control.
First of all, women need to understand how much weight gain is actually "normal" during pregnancy. Eat healthy foods. Avoid oily snack foods and so-called healthy foods like cheese and complete milk. Eat more fruits, vegetables, grains, pastas and beans and avoid red meat and salads laden with dressing.
Sling makes carrying your baby more resourceful and burn more calories. Drink plenty of water. Avoid soda, cool drink and juice. Weight loss after pregnancy can be slow and many new mothers find it difficult to continue a diet after having a baby. Babies do not recognize your desire to lose weight and regain your figure. Stock up with healthy, filling, convenient snacks, like soups, low-fat pasta sauces, lean meats, whole meal bread and cereals, fresh vegetables and fat-free dairy products.
There seems to be a myth that weight loss after pregnancy can only be successful if it occurs quickly. Gradual weight loss is the standard, not the exception, and the rate of weight loss depends on several factors, such as whether there were difficulties with the pregnancy or delivery. Pregnancy complications can make a woman feel weak with her mobility. Exercising every single day, even if that exercise is just walking, is an absolute must and the lack of exercise is what often holds up the process.
The dietician will assess key issues like your food preferences, schedule.. As well, while you follow the dietician's plan, you needsto keep up daily exercise to optimize your weight loss. Fast weight loss will not stay off, but rational weight loss will stay off. Weight loss will simply not be acceptable if exercise is lacking.
First of all, women need to understand how much weight gain is actually "normal" during pregnancy. Eat healthy foods. Avoid oily snack foods and so-called healthy foods like cheese and complete milk. Eat more fruits, vegetables, grains, pastas and beans and avoid red meat and salads laden with dressing.
Sling makes carrying your baby more resourceful and burn more calories. Drink plenty of water. Avoid soda, cool drink and juice. Weight loss after pregnancy can be slow and many new mothers find it difficult to continue a diet after having a baby. Babies do not recognize your desire to lose weight and regain your figure. Stock up with healthy, filling, convenient snacks, like soups, low-fat pasta sauces, lean meats, whole meal bread and cereals, fresh vegetables and fat-free dairy products.
There seems to be a myth that weight loss after pregnancy can only be successful if it occurs quickly. Gradual weight loss is the standard, not the exception, and the rate of weight loss depends on several factors, such as whether there were difficulties with the pregnancy or delivery. Pregnancy complications can make a woman feel weak with her mobility. Exercising every single day, even if that exercise is just walking, is an absolute must and the lack of exercise is what often holds up the process.
The dietician will assess key issues like your food preferences, schedule.. As well, while you follow the dietician's plan, you needsto keep up daily exercise to optimize your weight loss. Fast weight loss will not stay off, but rational weight loss will stay off. Weight loss will simply not be acceptable if exercise is lacking.
Sunday, February 3, 2008
5 Easy Steps To Weight Loss
To do a weight loss, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives.
The following steps are easy and practical ways to get you on the track to weight loss and feeling better.
1. Drink Water! Water doesn't just help quench your thirst. All metabolic processes within the body utilize H2O and drinking plenty of it helps your body function optimally.
2. Eat Breakfast! Many Americans fail to realize the true value of a morning meal. Skipping a meal can put the body into "survival mode" which means that it actually begins storing and saving fat as opposed to burning it.
3. Exercise! There is no easy way around it: successful and sustained weight loss requires a commitment to physical activity. Take a small part of each day to go for a walk, do aerobics, do yoga, or whatever other type of activity you enjoy.
4. Choose Variety! Don't let popular dieting trends fool you: Carbs are good for you too! In fact, carbohydrates are what your brain run on and are very important for proper body functions. Following a high-protein diet over a long period of time can not only cause headaches, but also places considerable stress on the kidney. This includes fruits, vegetables and even carbs. Just remember to be smart about the types of carbs you eat:: whole wheat instead of white.
5. Eat Slowly! We all get in a hurry from time to time, but it is important to take the time to listen to our bodies. Eating quickly doesn't give our bodies time to tell our brains that we have eaten enough. Consequently, we continue eating and are left filling stuffed and bloated. Eating more slowly allows us to recognize when we actually have eaten enough and stop—it also helps us savour and enjoy the food we do eat.
Essential to weight loss is giving our bodies what they need. This means drinking plenty of water, eating timely and proper meals, staying active, and giving our body the time to tell us when it is full. Our bodies will reward us for our attention. This is the easiest steps to a great result of weight loss
The following steps are easy and practical ways to get you on the track to weight loss and feeling better.
1. Drink Water! Water doesn't just help quench your thirst. All metabolic processes within the body utilize H2O and drinking plenty of it helps your body function optimally.
2. Eat Breakfast! Many Americans fail to realize the true value of a morning meal. Skipping a meal can put the body into "survival mode" which means that it actually begins storing and saving fat as opposed to burning it.
3. Exercise! There is no easy way around it: successful and sustained weight loss requires a commitment to physical activity. Take a small part of each day to go for a walk, do aerobics, do yoga, or whatever other type of activity you enjoy.
4. Choose Variety! Don't let popular dieting trends fool you: Carbs are good for you too! In fact, carbohydrates are what your brain run on and are very important for proper body functions. Following a high-protein diet over a long period of time can not only cause headaches, but also places considerable stress on the kidney. This includes fruits, vegetables and even carbs. Just remember to be smart about the types of carbs you eat:: whole wheat instead of white.
5. Eat Slowly! We all get in a hurry from time to time, but it is important to take the time to listen to our bodies. Eating quickly doesn't give our bodies time to tell our brains that we have eaten enough. Consequently, we continue eating and are left filling stuffed and bloated. Eating more slowly allows us to recognize when we actually have eaten enough and stop—it also helps us savour and enjoy the food we do eat.
Essential to weight loss is giving our bodies what they need. This means drinking plenty of water, eating timely and proper meals, staying active, and giving our body the time to tell us when it is full. Our bodies will reward us for our attention. This is the easiest steps to a great result of weight loss
Subscribe to:
Posts (Atom)