4 Components of Weight Loss

            It is never too early or late to lose weight if you are overweight or obese. Even if you became obese at a young age, you can change habits now and lose weight! It takes determination, discipline and hard work, but the rewards are countless! One of the biggest benefits of weight loss is having less pain, including back pain. Moreover, it is easier to prevent obesity than to treat it. So if you have found yourself 10 or 20 lbs overweight, start working to reverse the trend. Otherwise that could turn to 50 or 100 excess pounds that you never expected to have.

4 Components of Weight Loss  

1. Change in mindset. Admit that food controls you and recognize why you overeat. Until you know what your problem is, you cannot fix it. 

2. Change in activity level. You must increase your daily amount of activity and exercise in order to lose weight. No pill or diet by itself can replace the benefits of regular exercise. 

3. Change in eating habits. You cannot eat the same amount or kinds of foods that you have been eating and lose weight. Look at your eating habits and start to modify them. 

4. Perseverance over time. There is no easy way to lose a lot of weight, no matter what the ads may say. It takes time and hard work. Do not give up! Keep working at it and you will succeed. Find the help you need, whether it is an exercise partner, a weight loss group, a gym membership or an appointment with a nutritionist or dietitian. 

Most importantly, do not leave out any of these four components or you are less likely to get the weight off and keep it off.  Do not forget to consult your physician about your weight, in case it is related to a medical problem.

Additional reading on WEIGHT LOSS:

http://thinklikeapt.blogspot.com/2012/04/weight-loss-perseverance.html

Are Salads Overrated For Weight Loss?

I have recently talked to a lot of people who are trying to lose weight, who have lost weight, and even a few non-pregnant ones who have gained weight. There are a few common factors among those who have succeeded at losing weight: exercise and consistent diet changes. Eating only salads is not on that list, but out of my own experience (25 lb. weight gain in college and 25 lb. weight loss afterward), they are not overrated, and here are a few reasons why I like them so much!

Why salads are a good component of your weight loss program:
1. They taste good (depending on your toppings).
2. There are a ton of varieties, so your tastebuds will not get bored.
3. They are full of vegetables, which are high in nutrients, water and fiber yet low in calories.
4. You can easily add protein to give a complete meal (nuts, eggs, cheese, meat, legumes, etc).
5. The salad dressing aisle is full of salad toppings for additional flavor and crunch.
6. You will always find new and tasty salad recipes on Food Network.
7. They are a perfect opportunity for olives, artichoke hearts, heart of palm, sunflower seeds, dried fruit or even cooked vegetables.

Downfalls of salads:
1. Too much salad dressing can add excessive amounts of fat and calories to your diet.
2. Not enough vegetables. Some salads have just a little lettuce and the other toppings are all high-calorie, such as crispy chicken, bacon, cheese, etc.
3. You may get hungry quickly, if it is a low-calorie salad.
4. They usually take longer to eat than a sandwich, which is difficult if you are on the run.
5. They must be eaten fresh for best results.
6. Beware of bugs. I once ate a salad and when it was almost done, I found a dead fly in it. I have even heard of people finding a moth or bigger insect among the salad leaves.
7. Iceberg lettuce is not very nutritious, compared to dark, green leafy options.

Guaranteed ways to lose weight:
1. Cut out all sodas and sugar-filled drinks. Replace with water.
2. Cut out all desserts.
3. Decrease all portion sizes.
4. Decrease or eliminate fried foods.
5. Exercise daily, including cardio and strength training (especially intervals and high-intensity training).
6. Eat breakfast early, and stop eating late at night.

The most important part of your weight loss program is to know your weak areas and take specific steps to change those bad habits. If not, you will be on a weight loss program your whole life. Your weaknesses are different from everyone else's, so find what is most effective for you. It may mean eliminating all desserts or eating a salad a day or increasing gym time or joining Jenny Craig. I have yet to see a truly motivated weight-loss candidate that has not succeeded. True motivation requires ACTION!!!

How to LOSE WEIGHT

Losing weight is not easy. If anyone tells you it is, do not believe them or follow their diet. It takes a lot of work and effort. But if you do it right, you will get the weight off and keep it off. Your whole lifestyle and mindset will change for the better. Once you start a healthy lifestyle, it will be easier to maintain. Right now, you may have some good and bad health habits. If you have mostly bad ones, you will likely see more dramatic results of changing them. There are 4 components to lose weight. If you modify one, you might see some results. But if you modify all four at once, you will see some big results! They are:  eating, drinking, exercise, and activity levels.

Healthy eating means modifying everything you eat. Think about your food choices and try to choose a healthier option. There is always a healthier option. You do not always have to choose the healthiest one, but at least take baby steps in the right direction. The more dramatic you are in your choices, the faster and greater the WEIGHT LOSS!!!

Healthy drinking means modifying everything you drink. What do you presently drink? Is there something better, healthier or with less calories? Start cutting out the ones that give you lots of calories with no nutrition. Then start working on the others (or modifying them). DRINK MORE WATER!!!

Healthy exercise means starting or increasing your workouts. This is how a lot of people get hurt, so be wise. Work up to 30 minutes, 5x/week. Then work up to 45 minutes, 5-7x/week. Then work up to 60 minutes, 5-7x/week. Be sure to do both cardio and strength training. Consider interval training. Classes like Zumba and spinning are great tools! Jogging and/or walking (fast) are also great and convenient choices.

Healthy activity level means GETTING OFF THE COUCH! Start standing more and sitting less. Start watching less TV. Stand when you are on your laptop. Look for opportunities to stand up and walk around. See every chance to get up and move as a calorie-burner. Do more housework/yardwork. Walk the dog more. Start a more active hobby. Run around with your kids (and pets) in your backyard. BE MORE ACTIVE!!!