Lose weight: Are you doing it the right way? Part 4
In order to lose weight and keep it off permanently, you have to make permanent changes in your lifestyle.
Making any positive changes are always difficult initially and to make it a habit takes time and effort. But once you make these changes you are assured of not only losing weight but becoming healthier in the long run.
In this article, we will discuss the changes that you need to make to achieve this.
Change your mindset towards losing weight
Changing the mindset will probably be the most important and hardest thing for you to achieve.
Weight loss is not a one-time thing that you can achieve by dieting for a while and enjoy it for a lifetime. It is a continuous process of keeping yourself healthy and fit. It is like running a business – you have to put in the time and effort, but the returns will be huge.
Quit thinking that there are any quick fixes or magic pills to get you in shape.
There are none.
Accept it in your heart. Hammer it in your head. Carve it on the wall.
Get out of the mindset of getting everything right now – instant gratification.
If you want to get in shape just for some occasion like a marriage or any particular event then your motivation to stay in shape will be lost as soon as that particular event is over.
Change your environment
Without getting out of your comfort zone you won’t be able to achieve any long-term weight loss.
After you have decided to change your eating pattern for good (which is making you or keeping you fat), let your family and friends know about your decision.
They should become your support system.
If someone doesn’t agree with you, tell them you are in charge of your health and have the right to change it for better.
Understand that when you decide to change your eating habits, it also affects the life of your spouse or parents. So, they might have a slight resistance to this change. Make them understand why it is important to you.
And a better plan would be to convince them as well to change to a better eating habit.
Join a community of like-minded people
As the old saying goes – Birds of the same feather flock together
Humans are social animals. And it is a great comfort to know that you are not alone in your journey of making positive lifestyle changes.
Just like you, there are so many people who are trying to improve themselves. Join an online community or a forum where you can discuss your doubts and problems.
The best inspiration is to know that there are other people like you who are struggling with their weights. They can give you a boost with their positive encouragement.
You can make an accountability partner.
Being a part of a community will make you more comfortable and accountable to stick with your efforts even when you derail from your goals. Reading other people’s success stories and their struggles will help you and motivate you to keep going.
Join a Gym
No positive lifestyle changes could be complete without adding weight training and cardiovascular exercises as an integral part.
Cardiovascular exercises (or Cardio for short) burns the calories for the duration you are doing it. Cardio exercises are also important to keep your heart muscle (Cardiac Muscle) healthy and strong.
Weight training increases your lean body mass (basically muscles). Muscles are metabolically active tissues. The more muscles you have, the greater is your BMR.
That means your body will be burning more fat as calories even when you are resting.
Now on one end, there are people who think just doing cardio is enough for losing weight. They say, “Just a pair of shoes is enough.” On the other end, there are people who think weight training is the holy grail of fat burning and cardio is a waste of time. Both are incorrect.
In order to achieve your weight loss goal, you have to combine both. It is never a question of either this or that. When you combine weight training and cardio, you get best of both worlds.
The combination of both gives you synergistic effect. Synergistic effect means that combining 1+1 won’t just give you 2. But might give you 22 or 220.
You don’t put on weight in a month or two unless you have some medical disorder or reaction to some drugs. Once you get out of the ‘instant gratification’ mindset you can see things with more clarity.
Once you are able to make these changes you will be have won half the battle.
What exactly should you change in your current eating pattern? What are the foods that you should avoid or limit the quantity of? How to make your own diet plan which you can follow without getting bored of it?
We will be covering all these questions in the final part of this series.