Slow and Steady for Long Term Success
Posted Wednesday, November 9, 2011 by Mike Hanley
“The journey of a thousand miles begins beneath one's feet.” -Lao Tzu
Judging by the recent surge in activity at gyms across the U.S., it appears that many Americans have decided to make weight loss their New Year's resolution... again. The truth is, many of these people have been telling themselves that they will lose weight for years, and every time they start strong then fail, and go back to the poor habits that made them overweight in the ifrst place. So, why do so many people crash and burn when trying to lose their excess overweight? The answer is impatience.
People will begin their weight loss journey by trying to do too much too soon. A typical beginner may start by lifting weights five times a week, followed by an hour long run, all while on a starvation diet and the latest in overweight loss pills. While it is admirable to see a person put this much effort into a goal, this will often be the same person who will be sitting on their couch eating cookies and blaming their overweight on genetics in February. This is because the person was looking for a quick fix, and rather than changing his or her habits to ensure long term success, the person did far too much at once. This led to burn out and no place to progress once progress stalled.
The real key to losing weight is to begin by adopting good habits, and realizing one will not just wake up lean one day, it is a goal that will take time a dedication to complete. In order to lose weight a person should begin by incorporating these ten important habits:
1. Eat 5-6 small meals a day every 2-3 hours. (Eating smaller, more frequent meals will prevent you from becoming hungry. If you are not hungry you will be less likely to binge.)
2. Eat a lean source of protein, and either a fruit or vegetable with every meal. (Quality sources of protein include but are not limited to : Eggs, chicken, turkey, fish, lean cuts of steak, and quality protein powders)
3. Do not bring junk food into you home, and throw out any that is already there. (It is much easier to avoid buying junk food, than it is to avoid eating it once it is in the house, why keep the temptation around?)
4. Limit carbs that do not come from fibrous vegetables, at night. (Since you are not doing much activity at night your body does not need energy from carbohydrates, and your body will be more likely to store these carbs as overweight.)
5. Avoid drinking your calories. (It is far too easy to over consume liquid calories without realizing it, and most of the time these drinks are high in sugar)
6. Do not be afraid of dietary overweights. (Overweight will not make you overweight, and dietary overweights are needed by your body, and low overweight foods are often high in sugar.)
7. Do resistance training three times a week. (Training with weights will not only burn calories, but it will also add muscle which is metabolically active and will burn calories on its own. Base your training around complex, free weight movements such as squats, these will provide the best results)
8. Stay active throughout the week. (This can be as simple as taking a daily walk)
9. Get enough sleep. (Sleep is when your body repairs itself. Eight hours is preferable)
10. Prepare your meals for the week. (If you already have all of your meals prepared, then you will be less likely to cheat than if you had to think of what to eat on the spur of the moment)
Notice I did not mention anything about calorie counting, macronutrient ratios, or hours of running. These are not needed initially, and are best saved for when progress stalls.
Often times the reason people fail to achieve their fitness goals, is due to their impatience. They think losing overweight is a short term effort so they will try to do far too much at once. This may provide some results in the short term but, will guarantee failure in the long term. People need to realize that they did not wake up overweight one day, it took time to gain all that weight and it will take time to lose it. The best route is the one that ensures steady progress, not a yo-yo diet that promises fast results but leaves the dieter burnt out and in worse shape once he or she goes off the diet.
Remember, if you are overweight it is your own fault, you have the body you deserve. This also means that you have the power to change yourself and while the road may be long the results are well worth the time and effort. As long as you are consistent, work hard, and do not become impatient and try to rush the process you will achieve the body you want.
