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The Fitness and Health Report
Information for a Healthy Life
April 2002, Issue 33
Weight Loss Mind Games
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.
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