General Tips On Weight Lossby Tayo Badejo on July 20, 2012
I would like to share a few tips on general weight loss based on my experience. The first thing you've got to do is psyche yourself up for what's ahead. Be sure this is what you want, and have solid reasons for losing weight that you can remind yourself of when the going gets tough. These can be anything from wanting to be healthier, wanting to be better able to run around with your kids, looking amazing for that high school reunion in a few months, or simply to be a better you. You can then put reminders up all over your house, to keep you motivated and help you remember why you are doing this.
Once you are mentally prepared, the next step is to take stock of your current situation. How much do you weigh? What size are you? You can then set a target weight and size to work to (bear in mind that the target must be realistic and achievable, so as not to be discouraged). Look online for a BMI (Body Mass Index) calculator to help you determine a healthy target weight.
At this stage, you are now ready to formulate an action plan. You can choose an exercise programme that suits your lifestyle, whether it's enrolling at a gym, doing a daily 45-minute brisk walk, playing fitness games on your Nintendo Wii, or working out to a fitness DVD e. g. the popular Insanity Workout DVD. I started out with my personal trainer in February this year to help set me on the right path. I encourage you to take it one day at a time and continue to challenge yourself. Right now, sometimes I feel like an instructor myself from all I have learnt for Mr B. Going into the gym and working out with other people has kept me motivated.
Diet goes hand-in-hand with exercise. Set out the dietary plans you need to adhere to but remember there are no hard and fast rules. Develop what works for you but be mindful of your calorie intake. My strategy is to make healthy duplicates of my favourite foods so I can continue to enjoy them. For example, I love beans; so when I discovered lots of palm oil was not the healthiest option, I got a fantastic recipe for making low fat beans from one of my mentors. You need to plan your meals down to every minute detail. Even your snacks have to be planned so that you always have access to healthy food and don't fall for convenient but unhealthy options.
I would encourage you to reduce carbs to the lowest possible level you can. Rice and bread are the worst of the carbs so make them for special (cheat) days or weekends. If there is a need to reward yourself on your workout efforts, try potatoes, wheat pasta, or a slice of yam as they are slightly better. Think about healthy eating as a lifestyle change and begin to serve these meals to the whole family. Remember, Healthy eating isn't about deprivation, it is more about moderation.
For us ladies, we don't necessarily want to look scruffy just because we are exercising. Kinky braids work for me - I wash them weekly and redo the periphery monthly so they last up to 3 months and still look good.
Be a noise maker about your efforts; let everyone know what you are embarking on. That way they can continue to encourage you when the results start showing. You should also keep track of your progress to remind yourself of how far you've come. That is what I do on my blackberry status, this blog and my other support groups all the time. If you don't find a support group, create one yourself - I have! I have a runners group who run every Saturday for 2hrs and two support groups on Facebook - WEW Challenge (Women Encouraging Women to eat healthy), Fit and Fabulous - and another on my BlackBerry. Thumbs up to the ladies in these groups who keep me going.
Finally, always remember that there must always be a total calorie deficit in order for you to lose weight i.e. what you burn must ALWAYS be more than what you eat for you to lose weight. You can follow my progress here: http://wotugotaloose.wordpress.com/