Like every other year, more than 80 percent people will fail with their weight loss plan this year too. Are you wondering how I know that with so much confidence? Experience, my friend! As a fitness professional, I have confronted dozens of people who come with the ambition of losing weight quickly. And I'm afraid to say most of them jump ship in the first month itself. I don't want you to be one of those. So, read on and find out just how you can make a successful weight loss plan this year.
Emotional Decision Making
When people realize they are overweight, what they feel is some combination of panic, remorse and anger. In this emotionally charged state of mind, they clench their fists in determination and jump in with an ambitious weight loss plan. I constantly hear resolutions such as, 'I will give up sweets to lose weight fast', or 'I won't have anything more than 1 drink a week', or 'I will go to the gym for an hour-and-half everyday'. What they don't realize is that ambitions should only be set when you are thinking clearly, and they should be divided into gradual and practical steps. The result of all that emotional decision making: frustration and failure. Every year the faces change, but it's the same story and the same result.
The Miracle of Small Changes
I don't want you to be a part of that crowd. I want you to be an exception. I want you to understand that losing weight quickly does not require any drastic steps. If you can make gradual and sustainable changes in your life, you will succeed. Consider an example. Say, currently you weigh 85 kg, and you are consuming maintenance calories (an amount which will neither get you to gain nor lose weight). Now, if you can make one small change in your lifestyle, like maybe 20 minutes of exercise a day, or giving up your daily can of soda in the afternoon for a fruit, you will probably end up burning roughly 200 calories more than you consume everyday, on an average. Remember, it's just one change. Let's see what the effect will be.
With a calorie deficit rate of 200 calories a day, you will end up burning roughly 6,000 calories more than you consume in a month. In a year that will lead to a weight loss of approximately 9 kg! This means, you will be 76 kg, by the time 2012 arrives, and your weight loss plan will have succeeded! If you don't end up losing any weight, in spite of the small lifestyle change, it means that without it you would have put on another 9-10 kg over the course of the year. Whichever way you look at it, every small change has the potential to make a big difference to your weight loss plan. The only condition is that it has to be a sustainable change.
If you are serious about losing weight quickly, try by omitting some of the junk food you consume everyday, and replacing it with wholesome and nutritious foods. You don't have to give up all sweets completely. Change, in any magnitude, if it is sustained over time, will make a difference. Also, get in some exercise. Any exercise or sport, if done consistently, will make a difference. At the end of the day, you need to stay patient, monitor your progress, and make your weight loss plan in a calm and rational frame of mind. If you can do that, you are already on the way to success!
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