*Published in The UWM Post
Did you make a weight loss goal for 2009? Setting a weight loss goal of five, 10, or 15 pounds as your new year’s resolution is fairly common, but these good intentions may have already been lost.
The key to lasting weight loss, however, is not a crash or fad diet. Instead of trying to lose weight quickly for spring break or some other special occasion coming up in your life, you should make a lifestyle change that will stick.
Often when someone loses weight too quickly the result is mainly water and muscle loss. With the lost muscle, the body’s metabolism slows down significantly, thus restricting one to consume fewer calories to maintain this new weight. Once the dieter has reached the desired weight, he or she will usually go back to their old lifestyle and go off the diet. Since the body’s metabolism has been slowed down from the reduction in muscle and improper weight loss, the individual will almost certainly gain back every pound lost and maybe even then some.
The key to lasting weight loss, however, is not a crash or fad diet. Instead of trying to lose weight quickly for spring break or some other special occasion coming up in your life, you should make a lifestyle change that will stick.
Often when someone loses weight too quickly the result is mainly water and muscle loss. With the lost muscle, the body’s metabolism slows down significantly, thus restricting one to consume fewer calories to maintain this new weight. Once the dieter has reached the desired weight, he or she will usually go back to their old lifestyle and go off the diet. Since the body’s metabolism has been slowed down from the reduction in muscle and improper weight loss, the individual will almost certainly gain back every pound lost and maybe even then some.
In order to avoid slowing down your metabolism during weight loss, you should follow a proper exercise program. This could include 30 minutes of cardio exercise paired with 20 minutes of strength training, three days per week. The cardio exercise will help burn body fat, and the strength training will help maintain muscle strength, hence maintaining your metabolism.
Talking with a personal trainer can really help you get on the right track. They can design an exercise program for you to follow and help you achieve your weight loss goals. A good rule to follow is to lose no more than two pounds per week.
Yes, exercise needs to be considered when making a lifestyle choice, but you also need to examine food choices. Instead of saying “I can’t eat that; I’m on a diet,” you need to tell yourself, “I’m only going to eat one cookie, instead of four.” Small changes really make a difference when it comes to cutting a few calories per day. Also, if you incorporate more fruits and vegetables into your diet you will naturally feel fuller and won’t crave high-calorie, high-fat foods.
Good luck with your lifestyle changes!
Becky <3
