Archive for September, 2009

Taking it Slow: A Guide to Making Your Changes Stick

Posted in Advice with tags , , , , , on September 1, 2009 by uziel5000

At it’s most basic, losing weight is pretty simple thing. Use more calories than you consume. Period. End of story. Right? Well, yes and no. Certainly, a calorie deficit is the cornerstone of any weight loss attempt. The variables however, that help you optimize that weight loss are so many, that thousands of books, magazines, web articles and blogs have been written about them. Needles to say, the information can be overwhelming and the more you look into it the more you feel that you have to do everything at once. This is one of those areas were you can be setting yourself up for failure without noticing. We have all been there. We feel there is so much to do that we end up not doing anything at all. We either think it’s too hard and don’t start at all or halfway through it becomes so much that we quit. There is a solution though. The very first thing we have to realize is this: We are in no hurry. Long term weight loss is a long term commitment and for those of us who have a lot of weight to lose, we have to simply accept that its going to take a while. Putting ourselves in that frame of mind, we are now ready to take the next step. Since we are not in hurry and we are in this for the long haul, then we can sit down and break down our plan into little steps. We take one or two steps at a time and we don’t take the next one until we have mastered the one we took last. The easiest way for me to exlain this is to use my own example. I’m going to give my list steps I have taken for the past 8 months and explain why I took them. From this, maybe other people can build their own list. Just remember: These were gradual changes.

 1. Oct. ‘08: Signed myself up for Tae Kwon Do classes – After years of inactivity, I started here, going to class twice a week just to get my body adjusted to regular exercise.

2. Feb. ‘09: Started a calorie deficit – Notice I didn’t call it a diet. Hopefully, this was the start of permanent changes in the way I eat.

3. Apr. ‘09: Started doing cardio 5 times a week on top of Tae Kwon Do/ Also started to use a daily multi-vitamin.

 4. May. ‘09: Changed my meal distribution from three meals a day to three meals and two snacks – Eating more frequently boosts your metabolism.

 5. Jun. ‘09: Changed my meal distribution to five meals a day.

6. Jul. ‘09: Changed my meal distribution to 6 meals a day./Also began to supplement with Glucosamine-Chondrointin-MSM(I’m gettng old!l ol) 

7. Aug. ‘09: Started a weight training program, three days a week while still doing the cardio and TKD./Also started to supplement with protein post-workout and Creatine.

My next step is to try a pre-workout formula. Now, all that time, I have been consistently losing weight. I just adjusted the things I needed to do so it wouldn’t overwhelm me. Now, I just gave you 10 things I did in seven steps over 8 months. Doing them one or two things at a time allowed me time to adjust my life accordingly. Now imagine doing all those things at once right at the beggining of your journey. Doesn’t sound pleasant or easy right? Breaking it down makes it more digestible. Slow and steady wins the race!

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