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HOW TO GET STARTED |
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Along with the three basic ideas previously listed (go back), below is a comprehensive plan to help you on your way to losing the weight and keeping it off. Start with gathering the following: 1. A notebook, one ink pen, one pencil 2. A current photo of yourself 3. Labels from your favorite food items 4. A copy of any health magazine you choose, preferably "Prevention". Fat Facts 1. Excess body fat crowds internal organs, making it harder for them to do their job. Fat around the heart, lungs, and liver crowd the space and force them to over work, in addition to the fat collecting in your arteries, slowing circulation. 2. Obesity puts a strain on the back, legs and muscles, forcing them to bear more weight, in turn forcing internal organs to work harder. 3. Obesity can cause complications with pregnancy and damages the liver. 4. The larger you are, the more difficult it is to exercise. Physical activity causes the heart and lungs to work harder. Once you have collected the items from the list above and accepted the consequences of the strain you are putting on your body, figure out why you have gained this excess weight in the first place.
We all have a list of reasons as to why we have put on extra weight. Some blame it on genetics - "My mother and father were overweight." "My sister is overweight." "It runs in my family." etc. First of all, you may well be predisposed to gaining weight. It is possible that your genes signal you to store more fat, just as scientists have discovered the "cancer gene" which predisposes some to cancer. BUT - what you put in your mouth is totally controlled BY YOU!! Remember - you hold the fork! No one holds a gun to your head and forces you to have that piece of chocolate cake, after you finished a meal of hamburgers and french fries (I wouldn't think, anyway). Use your paper and pen to record everything that goes in your mouth for one week. Keep it in the kitchen or wherever you are when you actually take that first bite. Along with this running tally, write down what is going on emotionally for you at the time. Were you happy? Sad? Were you celebrating, or wallowing in self pity? Once you have completed the first week, ask yourself WHY. Do you see a pattern? Now, you have successfully tracked your first week of eating habits and hopefully recognized what triggers you to overeat. Remember the picture I suggested you collect? Put it someplace where you will see it several times a day. I kept mine on the refrigerator, but if you have a lot of company, it may be too embarrassing for you in the beginning. Being embarrassed is a feeling that will further undermine your weight loss attempts. If necessary, keep the picture on your night stand - it will be the first thing you see when you wake up, reminding you of your commitment everyday. Really LOOK at the picture. What do you want to change about the way you look? Write it down. It is now time to pull out the food you have in your cabinet. Read the labels. How many times do you find the word "enriched" in the list of ingredients? Look through the pantry, fridge, and freezer. How many labels contain preservatives, artificial coloring and flavors? Write down what foods are your favorites, and list beside them the chemical ingredients they contain. Now, every time you consume them, (hopefully if you have come this far, you are beginning to limit them) think about them in terms of chemicals, not ice cream, potato chips, and bologna. Do you feel good about what you are consuming? I bet if you think about it, these foods will begin to turn your stomach. CONTINUE...Lets Learn About Processed Foods Weight ManagementLets Learn About Processed Foods
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