- by Joseph F. Buchanan
There are three basic steps to this system:
1. Set a simple, measurable goal, and stick to it.
2. Eat less.
3. Exercise more.
Here are some points concerning each.
1. Set a simple, measurable personal goal. Make it easy for you to follow and make it long term. It should be small. For example, if you set the goal to lose one pound per week for 6 months, you will lose 26 pounds when you are finished. Measure it often, preferably every day at a specific time, and record it. Be sure to stick to it. If you find you don't make progress, just keep going and realize that your life varies a lot. You will probably have weeks that will go better and you will lose more than your goal, unless your original goal is unrealistic. Remember that this is a long-term goal. Don't change it.
2. Consume smaller portions. Avoid evening snacks or replace them with something lighter. Don't worry about meals. If you miss one, don't try to make up for it in the next, maybe try an apple or some nuts to hold you over until the next meal. It helps if you try to avoid sugared (especially HFCS) drinks. Drink water more. Don't be afraid to eat what other people are eating when you are with them, but aim for lighter and smaller portions. Also, don't try to eat your money's worth at a buffet. Be sensible in your choices and think about them. You will discover that as you choose to eat fresh and healthy foods, you will keep and even increase your energy while losing weight.
3. Set a simple plan for more exercise. For example, start doing brisk walks if you are able, getting to the point of walking for 30 or 40 minutes at a time. This is a simple personal goal and will probably change over time as you progress. It doesn't have to be daily, but it should be often. Look for opportunities for walking instead of driving.
As a final note. Be sure your physician knows that you are working on a weight management plan. He or she may need to advise you on your limitations.
Copyright © 2010 Joseph F. Buchanan