Introduction - Conquering Obesity
Height-Weight Relationship
Proper Weight-Loss Diet Plan
Proper Weight-Loss Diet
Exercise and Obesity
Weight-Loss Lifestyle
Overcoming Obesity - Summary
Overcoming Obesity Appendix |
Obesity - Planning The Weight-Loss
Diet
Overcoming obesity can be done without resorting
to gastric-bypass surgery. A sound weight-loss diet
plan is one of the tools need to achieve your goal.
Before taking actions in any problem we encounter, there should always be a plan first.
That is, if we want to come up with positive results. You wouldn't want to enter a battle
without preparing how to defeat the enemy, would you? Operating a task without planning is
like building a house without a blueprint or fighting against a basketball team without a
team play with your teammates. How would you expect a good outcome?
Losing weight is not at all different from the
above mentioned plan-necessity situations. It also involves taking actions and proper ways
that need to be perfectly planned in order to bring satisfying results.
Setting a Diet Weight-Loss Goal
Okay, so your weight is 20% above the considered
normal for your height. You tend to eat more than
5 regular meals a day. You're certain that you're physically
unfit. Now, the question is, what do you want to happen?
Setting a goal is the first step in planning. Know what you want to accomplish. This way,
the road you are taking is clear. You can keep track of your journey - whether or not you
are going along the right direction. With a goal in mind, you are always motivated to
finish a task, or in some cases, to start doing it.
Be Definite About Your Weight-Loss Goal
Setting a specific goal, when planning to lose weight,
improves your chances of success. Only, be clear and definite with what you want happen.
Vague aims such as 'I'd like to be healthier' or 'I need to lose a few kilos,' tend to
produce half-hearted efforts and poor results. Instead, state your goal distinctly: 'I
want to lose 2-3 kilos this week and every week' or 'I will trim my waist line from
40" down to 32" by the end of the month.' If you need to, write it down and put
it where you will always see and read it. This way, you'll always be reminded of what you
want and need to accomplish by the end of the month, the week, or even the day.
Set A Realistic Weight-Loss Goal
In establishing a definite goal, make sure that it is possible and doable - realistic, in
simpler terms. How can a goal like 'I'll lose 15 lbs. in just a week' happen if even the
most accurate weight-loss diet suggests that you can
only burn 6-7 lbs. in a week? That is, if you follow strictly what the diet recommends. Goals need to be sensible so that it
won't be far from coming true. What happens when you set a goal and didn't happen no
matter how hard you tried because it wasn't really achievable is that you will only get
depressed and disappointed which are some of the psychological causes of obesity. And the problem just goes in circles without
really an end to it.
Weight-Loss Strategizing
After carefully deliberating a goal of what you want to achieve and keeping it in mind,
the next step is planning on how to accomplish it. Planning involves proper scheduling of
activities to be done throughout the whole day for a certain period of time including exercises, meals, and sleeping and waking. It
comprises of the time these activities should be done, the duration, and in the case of
eating meals, the food to be consumed. This way, inappropriate spur-of-the-moments
decisions can be avoided.
Proper and effective plan consists of quality time for performing such activities. That
is, ample and enough time so as to meet the objectives correctly. For example, sleep
should be scheduled to last for around 7 to 8 hours a day so that you'll be able to get
enough rest. Lack of sleep may cause improper eating
habit the next day.
Again, plans should be relatively realistic. Include only time and activities you know for
yourself you can accomplish for a given period of time. Also, as you finished preparing
the plan, you might want to write it down since you can't always keep that it mind. Post
it in a place where you can always see and read it to remind you what your plans are for
the day. Try your best not to skip anything in your scheduled plan so as not to ruin the
effectivity of it.
A sound plan for someone to lose weight looks like
this:
| Day 1 |
Example |
|
| - Sleep should be around 7 hours |
A.M. 6:00 |
Wake Up |
| - 1 hour exercise after waking up: breathing and jogging |
6:00-7:00 |
Exercise - breathing, jogging |
| - Breakfast: Plain rolls and a glass of milk |
7:00-8:00 |
Prepare and eat breakfast |
| - Lunch: 1 cup brown rice, vegetables, water |
P.M. 12:00-1:00 |
Prepare and eat lunch |
| |
3:30-4:00 |
Snacks (Fried Potato) |
| - Dinner: chicken soup, wheat bread, water, sherbet |
6:30-7:30 |
Prepare and eat dinner |
| - 10-minute breathing exercise before going to bed |
10:00-10:10 |
Breathing exercise |
| |
11:00 |
Sleep |
| |
|
|
| Day 2 |
Example |
|
| - Sleep should be around 7 hours |
A.M. 6:00 |
Wake Up |
| - 1 hour exercise after waking up: breathing and jump rope |
6:00-7:00 |
Exercise - breathing, jumping rope |
| - Breakfast: French bread, coffee |
7:00-8:00 |
Prepare and eat breakfast |
| - Lunch: plain rolls, fired chicken, water, apple |
P.M. 12:00-1:00 |
Prepare and eat lunch |
| |
3:30-4:00 |
Snacks (Mango Shake) |
| - Dinner: chicken soup, banana, water |
6:30-7:30 |
Prepare and eat dinner |
| - 10-minute breathing exercise before going to bead and crunches |
10:00 |
Breathing exercise and 10 crunches |
| |
11:00 |
Sleep |
Plan according to the examples above. Remember that sleeping, exercise,
and meals are the most essential elements to include in your daily schedule. Take note of
the calorie intakes (through foods) and calorie burning (through exercises) for efficient
results. (See Appendix B for Food Calories and compare it with Appendix C for Calorie-Burning Exercises)
Weight-Loss and The Role of Positive Thinking
The earlier mentioned goals like "I'll lose 3 lbs. this week," or "I'll
trim my waist line down to 10 inches" are examples of affirmations. Affirmations are
positive thoughts that when truly believed will somehow help in making things happen.
Positive thinking produces positive reality by triggering our body to do what it says;
thus, providing you with will power. For example, if you truly believed that you will lose
3 lbs. this week, your thoughts will command your body to do things this week in order to
lose 3 lbs. until it really happens.
Affirmations, positive statements about yourself or your intentions, are a deceptively
simple aid to achieving a goal. They work by imprinting themselves upon the subconscious
mind through regular repetition - saying, reading, or writing them down over and over
again. Some people even record their affirmations on audio tapes and listen to them
repeatedly to make sure that the thoughts are planted on the mind.
If you truly mean your affirmations and want them to come true, then they will. They do
require a little discipline, but their benefits will surely outweigh the time and effort
you spent.
Previous Chapter Height-Weight
Relationship
Next Chapter Proper Weight-Loss Diet
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