Being overweight is something an unfortunately large percentage of today's society can understand. The weight-loss industry is a billion-dollar steamroller in the business world, selling just about everything to people who are desperate for a quick fix, for a fast solution to a problem that doesn't have one. The key to weight loss doesn't lie in popping a pill or fad dieting or exotic therapies and treatments: It lies in commitment to lifestyle change. A healthy, balanced, low-calorie diet that includes good-tasting and filling foods, a moderate and consistent exercise plan, and a mental attitude that this lifestyle is permanent is absolutely necessary. Sure, supplements and treatments and programs and equipment can help, but the overall idea is to change your mind to change your body, and keep it that way.
Most people that are still overweight are so because they have allowed themselves to disconnect from their bodies: they don't allow themselves to feel how unhappy and unhealthy they are. They make excuses for why they shouldn't or can't change, because it's just easier to remain in the same rut. How they got overweight in the first place is not really important: the solution is the same, although some details in how to apply the solution will vary; for example, those who have physical impairment issues will have to modify their exercise regimen to accommodate their limitations. It all boils down to reconnecting with the body, becoming aware of what foods and activities nourish and improve the organism rather than bringing it down, and allowing that awareness to guide you.
Acting on that awareness is the hard part. Anyone can decide they want to lose weight-it's the action that is the sticking-point. Although it is possible to do it alone, to construct yourself a meal plan, to design an exercise plan, to continually motivate yourself...it sure isn't optimal. It is hard doing things all by yourself, and making and sticking to the decision to care for your body is a huge undertaking. A support system is always the best way to go. That how some companies have been so successful: they have crafted programs that instill these values while giving the participants a support system-while charging for it. This isn't necessary. You can achieve the same results for free, by enlisting the help of a friend who has the same goals in mind-and you can be assured, you can always find a friend who wants to lose weight. Obesity is a growing plague in this modern society that is so sedentary and reliant on low-nutrition yet high-calorie foods. Ask your neighbor or your relative or your co-worker to start walking with you, or working out daily. Keep each other informed of your daily accomplishments (like when you resisted the urge to eat the WHOLE chocolate cake and took only a small piece to enjoy the flavor) and failures (when you decided to take the elevator rather than the stairs). When you do well it is good for the ego and thus your willpower to be acknowledged that your efforts are having success; when you slip up, confession is good for the soul, and realizing that you are not alone is galvanizing.
Diet is where to start, it forms the foundation of your healthy lifestyle, since after all, we have to eat, period. Food is fuel to nourish the body, but it is also important mentally and emotionally. Food should taste good and be nutritious and be appealing to all the senses. It should satisfy your cravings and your needs. Lots of fresh fruits and vegetables are the most important, with whole grains, lean meats, and low-fat dairy to round it out. Fats and oils have their place, since the body must have fats to metabolize properly. If you slash your fat content to zero, you will find your hair getting dry and falling out, your nails become soft, and you start feeling fuzzy-headed: your brain needs lipids (fats) and cholesterol to function properly. How do you do all this? Add some olive oil and vinegar or lemon juice to your salad (dark green leafy veggies, like romaine and kale and swiss chard, not iceberg, which is basically devoid of nutrition), a sprinkling of sunflower seeds, some fresh herbs, some crumbled cheese, to add texture, flavor, and nutrition. Avoid processed sugars as much as possible, as they cause your blood sugar to peak and crash, inducing fatigue and cravings for more sugar. Eat a piece of fruit, or some wheat toast with a bit of honey, or indulge in a square of dark chocolate when you want sweets. Spend time over your food, enjoy it, taste it, rest between bites, so you don't outsmart your own stomach into thinking it isn't full yet. Try new things, don't allow yourself to fall into a food rut of turkey-on-whole wheat-and-salad-every-day. Some regional cuisines such as Mediterranean and Middle Eastern are extremely tasty, low-calorie, and stimulating to the senses. Broaden your horizons, but do so intelligently.
Exercise is next. It's crucial to get yourself up and moving, even if it's in small increments at first. It's as much mental as it is physical, getting "into the groove" of daily exercise. You must get up, put those shoes on, and do something! Whether it is indoors on a treadmill or stair-stepper or outside (which I recommend because it is much more fun to be outside and experience nature), walk if you can do nothing else. This is especially important for people who are very overweight, even baby steps will prove to be beneficial. Join a gym if that is the thing you like to do; this is helpful for many, because having a trainer available to instruct them on proper form and design a plan for them is a big boost. I advise people to choose things that they enjoy doing, and to vary the activities to produce a workout that is balanced and challenging. If you are an "outdoorsy" kind of person, mix up walking and jogging with hiking, mountain biking, rock-climbing, or even horseback riding. If you want structure and to learn discipline, try out martial arts, whether it is a tae-bo class at your loal gym or actual karate or tae kwan do lessons at a dojo. If you're a sporty person, try boxing or tennis or soccer. If you enjoy dancing, this is an ultimate workout. Sign up for dance lessons, or try out fitness dancing at the gym. Dancing provides entertainment, flexibility and strength training, and aerobic activity all in one. I also highly recommend yoga and pilates, all of which build a strong central abdominal core and promote flexibility and grace. Exercising with weights is great even for women, building muscle mass (which burns fat more rapidly) while reducing hunger and increasing strength. Get out and do things with your kids! Play kickball or softball with them, make it into a bonding activity that introduces physical activity into your relationship. It will make both your bodies and spirits stronger. The essential is to work in a least 30 minutes of cardio (keeping your heart rate elevated above 120 BPM) 3-5 times a week, with daily strength-and-endurance work daily if possible (a brisk walk or a workout, start small and build up). Mix it up, make it fun, and keep with it. The rewards will show themselves before you know it.
Keeping your focus is paramount. Even during the holidays, when it can be so hard to resist temptation and becomes so easy to slip out of your routine, you need to stay on target. Don't place yourself in temptation's way: if you know the taco cart on the corner is irresistible, take another way to the office. If you have to eat a piece of grandma's chocolate cake to keep from hurting her feelings, take a small slice, enjoy every bite slowly, and give the rest away for them to enjoy. Keep to your food journal. Make yourself get some exercise in, even if it's just a few minutes at a time, to keep yourself in the mindset of being active. Talk to your weight-loss partner, be honest. If you do fall "off the wagon" pick yourself up and start again, because this is a lifestyle, not a short-term thing. Treat yourself a little when you can, but not with food: buy a nice new outfit, a book, get a spa treatment, or something of that nature.
Ultimately, the journey to a healthy weight is a long and difficult one, but you don't have to travel it alone, and it leads to a place where your life will feel more fulfilling and happiness more evident. It takes perseverance, honesty, and effort, but it is worth it. Good luck, and bon voyage!
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