A Clear-Cut, Successful Weight-Loss Journey

Weight loss has been a great deal to many of us and we have different reasons why we try and accomplish it. And the most dropped question is, "What do I have to do and what do I need in order for me to be successful in losing weight?". Taking one of the first few steps in determining what program/regimen to apply and setting goals could be the easiest but can definitely be the most confusing. Whatever you have decided to do and/or take is totally up to you. That would be the style of your weight loss journey. I have been battling weight and being obese for a couple of years. There is a process and a few basic facts that contributes a lot to its success. Let us begin our journey.

The Acceptance and Reason
This is one of the toughest part emotionally/mentally. Acceptance and Reason goes hand in hand. For example, our health is deteriorating due to being overweight. This usually goes along with high levels of bad cholesterol and one common symptom is high blood pressure. In this case, accepting that this is the current condition of health due to the excess weight and that it is immediate concern to lose weight in order for it to improve. We have different reasons for losing weight and we accept it in different ways. Just be true to yourself and believe.

A Clinical Perspective
I would really encourage everyone who would want to lose weight to seek advise from a doctor. I would recommend a Cardiologist and a Nutritionist as they are related mostly to weight-related conditions. They will be able to help you set your goals and determine ultimately what you can and cannot do while in the weight loss process. They will also help you in setting a realistic goal.

The Objective/Goals
Once we are clear about out the reason and have a medical point of view of our current condition, we are ready to engage in weight loss and we have to set a goal. Our goal should be specific and is something that we can attain. It can be progressive like lose 10 lbs a month and consistently engaging weight loss activities for 4 months for a total of 40 lbs. That also points out that there should be a time-table. Do not give a goal that is unrealistic as well such as losing 200 lbs in 1 month.

Most probably you're asking, what could I use as basis? For starters you could use your BMI or Body Mass Index. It is the relation of your height to your weight. It is not that accurate since there are other factors such as muscle mass and water retention. It is widely used however. Another basis, which could prove to be more accurate is to look for the body fat measurement. This can be obtained by measuring excess fat (using the skin) by the use of a caliper. Among the two, I would prefer the latter but the former could be used as basis as well.

The Diet Plan
This is probably one of the most overlooked step in losing weight. There are notions that exercising alone would help lose weight. One of the importance of having a proper diet is to maintain enough calories to sustain our daily needs. Contrary to most, we need just a little bit more since we will be engaging in more physical activities. One will definitely lose weight when we have a deficit in calories. But it would most likely result in a weaker body. A fully sustained body while engaging in physical activities can make us last longer and results in more work/accomplishment.

So what to eat you say? As with most effective diet plans, dividing the your meals into small meals would be better. Instead of having a full breakfast -> lunch -> dinner, you could apply, full break fast -> snack -> light lunch -> snack -> light dinner -> light snack. Noticed something? Yes. Breakfast should still be a priority. It would start you off better through out the day.

As for the food preference, you can actually take the normal foods you eat. Just balance them out and have at least all the food groups in a day. Eat fruits and vegetables, lean meat, diary products, rice/cereals/bread, even chocolates (but to a very minimum). And one important note, try to stay away from fast food joints. Oily and fatty foods are usually at the top of the menus, you can eat salads though. But burger and fries, should be a no-no.

The Schedule and Progress Report
Now that we have goals, make a schedule of your exercises and rest days. Let's say you set a goal for 4 months and lose 40 lbs total. Schedule your workouts weekly and rest days should always be present per week. 2 days is ideal for a full body rest and recovery. You are free to choose what routines to use for your weight loss process. See below for your reference and guide in choosing one.

Prepare a progress report sheet. Measure your starting weight. Then, measure your BMI and/or body measurements. This will help you track how you've been doing on your workout during the entire process. Always be honest about it and don't forget to always do your best to follow your set schedule.

The Startup Program - Endurance
Once you have a clear goal and you have a diet plan to start you off, let's begin your physical exercise. Now, on the first two weeks, let's start off lightly. Your exercises should concentrate more on endurance since you'll need it in order to tolerate longer and more tedious routines. One of the best ways is to do aerobics on the first two weeks. This would increase your workout time and make your body used to being worked. A good 30 minutes of medium impact aerobics a day would suffice. Don't push immediately as your body may not be able to adjust to it and you'd get tired and probably sustain injuries.

We won't be specific in terms of what aerobics program to perform. You are free to choose any routine as long as it involves the whole body. However, if there are any circumstance that we are unable to perform some exercises, you may apply a lighter impact exercises or one that is apt for your orientation.

Building it up - Muscle Mass and Metabolism
Yes. Building muscles is essential. Not only will it look better, it will help develop your metabolism. The basic concept is, the higher the metabolic rate is, the more calories get burned, in turn, more excess fat can be burned. Aerobics help develop metabolism but once you rest, it the metabolic rate will slow down and so does your weight loss. Building muscles however, will help you maintain good metabolic rate even when resting. It hurts after working out the muscles right? It means that it is recovering and in that process it burns calories. So when you rest, you lose more if you have a higher metabolic rate. It's like you're still exercising a bit while resting.

For your schedule, do this 2 weeks after the endurance part. But try to include at least 1 aerobic day in those two weeks to maintain your endurance. As for the specific exercises, you are free to choose but balance it out by working the entire body. Not just the abs or the arms. Include the chest, back, and legs as well.

Variety and the Home Stretch
After setting your body up from the past month, it's time to make a combination. Any would do as long as it's balanced. Combine aerobics with your body building program. This would provide variety to your workout and may even help you as well in maintaining consistency in following your schedule. Just rearrange the weekly schedules until the final day of your schedule. Again, be consistent as much as possible and balance it out evenly.

There you have it. You have a schedule and you have the simple process in losing weight. Congratulate yourself and don't forget to smile. It was a hard journey but well worth it, not only that you look good but you feel good and healthy as well.

Now, let's talk about a very important aspect in weight loss. That is motivation. This is very important. If one can't maintain the motivation to continue and strive hard, the process could very well be compromised and halted. Thus, the goals will not have been met. We have different reasons thus we have different motivational factors. But one thing could really help, go back to the reason why you engaged in weight loss in the first place and for whom you are doing this for. It is really hard to push yourself on those exercises. Always set your mind towards your goal for you and for them. Be strong and believe you can do it.

Well done. After those excruciating workouts and consistency in your mindset and motivation, the results are in. Compare your current stats from the recordings you've had before you started. Congratulations! Now, all you have to do is to maintain it. You can reduce the exercises to just a few times a month. But don't remove it completely yet. Let it off slowly and don't abruptly stop your workouts when you're done with the schedule. Do a few aerobics in 2 weeks then another 2 weeks for a light body building workout. Reward yourself by eating your favorite healthy foods.

That is it my friends. I hope you like what I shared about losing weight. I've applied this and have successfully lost weight in a healthy way. Try out the process and apply your favorite exercises and routines. I wish you all the best. Take care and be safe!