Image by: Charlotte Astrid
By Tallulah Ray
We live in a world of indulgence but look where it has gotten us: more than a third of US adults are obese. We’re even passing it along to our children. Did you know that 18.5% of adolescents between the ages of 12-19 are considered obese? Not just overweight – obese.
What’s the difference? Overweight means that a person weighs too much but obese means that the person has too much body fat.
Now is the time to change. It’s never too late (or too early) to make healthy decisions about your diet and activity level. Making healthy choices will positively affect your life and will positively affect those around you as well. For a lot of people, that means losing weight.
So what are the first steps of weight loss? Well, the Grand Ascent Weight Loss Clinic is here to help.
#1) It’s In The Diet
A lot of your weight loss will come from what you eat more than exercising. Don’t misquote me though. Exercise is important for healthy weight loss. You will start to lose weight once you make healthier choices in the type and amount of food that you eat (and drink) everday.
What I’m saying even if you exercise for a half an hour every day, you won’t lose weight if you are eating a tub full of ice cream every night.
#2) What Exercise Really Does
Exercise helps you burn the calories that you intake every day and helps you tone your muscles (not to mention your mind and your cardiovascular system). It helps keep you healthy and running smoothly. If your goals is to “look good naked” then working out is the key to that. Speaking of goals…
#3) Long-Term Versus Short-Term Goals
You should have one big, long term goal:
- “I want to look good naked.”
“I want to fit in my skinny jeans again.”
“I want to buy that dress but it only comes in a size __.”
“I want to lose __ pounds.”
In order to reach that goal, make smaller short-term goals:
- Lose __ pounds a week
Eat more vegetables.
Drink more water.
Go to the gym 3 times a week
Once you’ve reached your short term-goal, up the ante:
- Go to the gym 4 times a week and go on a Saturday hike with my friends.
Have five different colors on my plate every night for dinner.
A great short term goal that you can start with is: start with “one less”. One less soda. One less candy bar. One less cookie.
Another short term goal to keep in mind is to lose 3 pounds a week until you reach your target weight. This is a healthy goal and pace. Let me help you put this into perspective. If you burn 500 more calories than you eat every day, you will lose 1-2 pounds a week. If you ingest 1050 to 1200 calories a day and you exercise for one hour a day, you’ll easily lose 3-5 pounds in the first week.
#4) Do You Have A Support Team
Your support team should help you stay motivated when it feels too hard to continue, help you handle emotional eating issues, and keep unhealthy food out of your cupboards. It can be made up of your man, your family, coworkers, friends, other loved ones, or even material things like that dress that you want to buy — whatever helps you stay strong!
#5) The Second Week Will Be The Hardest
Some people say that the first week is always the hardest. I don’t think that’s true. During the first few days, your support team is strong and so is your willpower. I believe that the hardest week is the second week. That’s when you start to lose track. Stay strong though! Once you have been doing this for a while, it will start to become second nature.
#6) Helpful Reminders
Post motivational quotes and other helpful tips and hints in the places that will cause you the most problems. For me those places are the kitchen, around the TV, and at work. I also like to write motivational quotes on my grocery list to remind me not to pick up junk food while I’m shopping.
#7) Some Quick And Easy Changes
Because we love you here at the Grand Ascent Weight Loss Clinic, let me help you start on your journey by suggesting some quick and easy tips on losing weight fast:
- Instead of having a bowlful of ice cream with some fruit on top, why not have a bowlful of fruit with a some ice cream on top?
Use vegetables as filler. I’m not just talking about in between meals (as snacks) but also in your meals. Add more veggies to omelets (instead of more eggs), pasta salads (instead of more pasta), etc.
If you want coffee, drink regular coffee. Not the fancy stuff that’s packed with extra calories.
Portion out your snacks ahead of time.
Invest in a slow cooker for easy homemade meals.
If you feel hungry in between meals, drink a full glass of water. If you’re still hungry, then have a healthy snack.