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WEIGHT LOSS CANNOT BE HASTENED!
When it comes to successfully losing weight and keeping it off, there
is no magic pill or potion that does the trick. Millions of dollars are
spent each year by consumers buying some form or the other of a pill
that will once and for all get rid of that fat with promises of a leaner,
toned body. Hundreds of nutritionally inadequate fad diets are out there
luring consumers with a quick weight loss fix. The reality is that once
excess weight has been gained, it takes time, patience, and commitment;
a lot of exercise, a lot of healthy eating, and above all a lot of sweat
to lose it!
Putting on weight is a slow process which doesn’t happen overnight.
Therefore, losing weight is also a slow process which can take months.
When it comes to successful weight loss, there are no quick fixes. The
only way to lose it and keep it off is by making lifestyle changes and
adapting healthy eating habits. Good nutrition and lots of exercise are
very essential along with being consistent and patient.
In order to lose weight calories must be burned. Diets that require
fasting and claim weight loss as a result of “cleansing” the
system are false and misleading. Likewise, advertisements of weight loss
products that claim up to a 10 lb weight loss in 1 to 2 weeks are simply
not true. In reality, what is lost is lean muscle mass (which needs to
be retained) and fluid weight which eventually is gained right back.
Fasting as a means of losing weight is not recommended as it lowers the
body’s metabolic rate, thereby causing the body to burn calories
inefficiently. Therefore, in order to lose weight successfully, one must
be active.
There are approximately 3,500 kilocalories (kcal) in one pound of fat.
In order to lose one pound of fat, 3,500 more kilocalories must burned
than are consumed. It is not possible to lose several pounds of fat per
week. Fat loss must be accomplished over a period of time by increasing
the number of calories that are expended (through exercise and being
active) and modestly reducing caloric intake. In addition to following
an exercise program, overall activity can be increased by climbing stairs
instead of taking the elevator, parking the car further away from the
grocery store and walking the extra distance and simply moving around
more instead of sitting. Calorie intake can be reduced by making healthy
choices such as substituting water for a can of soda or juice, replacing
full fat cheese with fat-free cheese, and eliminating deep fried snacks
and sweets and eating more fruits and vegetables instead.
The maximum effective rate of weight loss is 1 to 2 pounds a week,
provided one is active and follows a healthy diet. A structured weight
loss program which incorporates strength training, flexibility, cardiovascular
exercise and good nutrition is the only effective way to lose weight
and keep it off. Concentrating on only one technique is not as effective
as focusing on all four. When someone goes on a rigid diet and fails
to exercise, he/she will eventually get hungry, frustrated and will give
up when weight loss is not achieved. Or, when someone just does cardiovascular
exercises such as walking or jogging and doesn’t incorporate strength
training or good nutrition into their lifestyle; results are not achieved
and disappointment and failure set in.
In order to lose weight and maintain it, a well rounded exercise program
with good nutrition is a must. And of course, perseverance and a positive
attitude always help!
Aarti Patel has a B.Sc. in Health
Information Administration from the Medical University
of SC. She is certified by the American Council on Exercise as
a Personal Trainer, Lifestyle and Weight Management Consultant
and Group Fitness Instructor. Please visit www.aartifitness.com
for more information on fitness and exercise or call (404) 376-5655. |
