Do It For You!

Do you want to lose weight?  Will losing weight improve your health?   Will losing weight change the way you feel about yourself? 

What has prevented you from losing weight in the past?  Is it fear of failing?  Think about this quote for a minute.  It’s helped me face a few of my own fears.

 “What would you do if you knew you could not fail?”

Whether you’re trying to lose 10, 20, 50, or 100 pounds you have to be ready for change – ready to make a commitment to change!  The first change occurs in the mind.  Change the way you think - instead of saying “I can’t,” start saying “I CAN!”  Second, surround yourself with a strong support system including family, friends, and coworkers.

Decreasing weight by only five to ten percent will likely have a positive influence on health (Center for Disease Control, 2011, para.6).  However, a restrictive diet is not a long-term solution by itself for body composition and health improvements.  In fact, fifty percent of individuals who lose weight by dietary restrictions alone regain their weight (Lockwood et al., 2008, p. 2). 

Exercise alone is also not an effective method for weight loss, however it does improve cardiovascular fitness and body composition, specifically decreasing body-fat and increasing lean muscle mass (Lockwood et al, 2008, p. 2).  Exercise (aerobic and resistance training) and caloric restriction have proven to provide the best means for improving body-fat mass reduction and body composition (Hansen, 2007, p. 43).  Lifestyle behavior choices create success and support the maintenance of weight loss.

Are you ready to lose weight and live a healthier lifestyle?  You can get started by moving more (walk during your lunch hour) and eating better (half your plate vegetables)!  If possible, I recommend setting an appointment with a certified personal trainer who will help you set realistic, attainable goals, provide you with sound nutritional information, and teach you proper exercise techniques.  Reaching and maintaining a healthy lifestyle can only happen when your mind and body are in synch.   

 CAN YOU MAKE A HEALTHIER CHOICE TODAY?

DO IT FOR YOU!

BELIEVE YOU CAN!

 References:

 Center for Disease Control. (2011). Losing weight: even modest weight loss can

    mean big benefits.

 Hansen, D., Dendale, P., Berger, J., Van Loon, L. C., & Meeusen, R. (2007). The

    Effects of Exercise Training on Fat-Mass Loss in Obese Patients During Energy

    Intake Restriction. Sports Medicine, 37(1), 31-46.

 Lockwood, C. M., Moon, J. R., Tobkin, S. E., Walter, A. A., Smith, A. E., Dalbo, V.

     J., & ... Stout, J. R. (2008). Minimal nutrition intervention with high-protein/

     low-carbohydrate and  low-fat, nutrient-dense food supplement improves

     body composition and exercise benefits in overweight adults: A randomized

     controlled trial. Nutrition & Metabolism, 51-15.doi:10.1186/1743-7075-5-11