The 4 Step Weight Loss No Dieting plan

Why do most of us have a hard time losing weight and when we do lose weight, keeping those unwanted pounds off? We lose a pound or two then gain double or triple that amount. A lot of dieters aren't successful with their weight loss program because they fail to address two very important principle towards dieting; they don't understand their body's needs and coping mechanisms, and they don't understand the psychology involved in weight loss programs. First let's talk of these basic principles and from these we can explain further how to lose weight in 4 steps without adhering to a strict and often bland and unappetizing diet.

Our bodies must eat. No going around over that one. We must eat to survive. How we eat, however, plays a big part on why most of us are overweight and at risk for other health problems like heart disease, diabetes, and cancer to name a few. The food that we eat is burned in our bodies as calories. Each morsel of food is broken down into its most basic structure as it is digested. These building blocks are what replenishes our cells, gives our systems energy to function and be maintained properly. The way by which we burn and use the calories that comes with our favorite foods is called metabolism. The principle is really very simple. If you eat more, then you need to burn more. Otherwise those extra calories will be deposited as FAT and you'll have to watch those love handles grow. How then do we increase our body's metabolism? We increase our metabolism or metabolic rate by doing work. In this case, its called exercise. When people think of exercise they immediately associate it with numerous laps around the track, several hours in the gym, or even in aerobics. While that may be true remember that exercise is a form of work your body does to increase its metabolic rate and consequently increasing calorie burning.

I want you to see exercise in a whole different platform. When you do work around the house do a little more at a time, call that exercise, and consider your morning routine done. When you walk to your favorite convenient store 2 blocks down instead of hopping in the SUV, call that exercise, and consider your 15 minute daily cardio workout done. Do you see what I am getting at? It's all about perspective. Whenever you do physical work and break a sweat, feel your pulse. If it's considerably or even just slightly faster than if you were just standing still then your heart is pumping faster and your metabolic demand is up. When you do exercise per se or even chores around the house or in the yard, do so in moderation. When you feel more comfortable and as your body has adjusted to the metabolic demand then increase the rate and intensity of your exercise but only do so increments at a time. Most people burn themselves out exercising because they want to do too much in as little time as possible. This is not how your body works, folks. Pace yourself and hydrate yourselves (drink fluids) frequently as you exercise. See exercising in a different light. think of it as not just something you need to do to lose all those unwanted pounds. Think of it as something you must do to improve upon the quality of your life. Any physical work can be called exercise. Any brisk physical work such as the walking to the convenient store i mentioned above can be called a form of cardiovascular exercise. Remember that your heart is in fact a muscle too, and like all our muscles, it needs a workout every now and then. Also, consider that 3 to 5 mild exercise routines is often more beneficial than 1 intense one. You need to understand that quality over quantity and vice versa must be addressed since intense bursts work toward muscle mass and sustained routines work towards cardiovascular and fat burning purposes. So...

Step 1: See exercising in a different light.

Do you know why diets don't work either. Think about it. You are depriving yourself with essential building blocks and you load your body with fibers which is good mind you when you want to clean out your system and prevent colon cancer, but no so good when you are going through a weight loss exercise regiment. What I am trying to allude to is that PROPER FOOD SELECTION is key in any weight loss program. Talk to your dietician or nutritionist about what your daily intake should be and from what food groups should you focus on or avoid altogether. Remember that as you exercise your body's demand for replenishment increases as well. Talk to your primary physician abut what exercise programs should you consider if you have diabetes or heart disease. My belief in this is some movement is better than no movement.

It won't help you either if after a 2 mile jog you venture on to your favorite burger joint for a double cheeseburger with a side order of fries, and a milkshake even. You see my point? People reward themselves and the first thing they think of when they reward themselves especially after a grueling work out is you guessed it-FOOD! So...

Step 2: Eat what you want, when you want, BUT IN MODERATION.

This is important. You avoid splurging yourself and what's the first thing you do when you cheat on your diet- YOU FEEL GUILTY. Eating in small frequent amounts eliminates the guilt associated with diets.So take a bite or two of that slice of chocolate cake but don't eat the whole slice.

A weight loss program isn't just a new diet being implemented in your life. It's not just about rediscovering your love for tofu or bean sprouts (who loves those?) either. It takes careful planning, setting realistic goals, and constant support from your loved ones or friends. Don't set a goal as lofty as losing 25 pounds in a months time. I don't think nobody is capable of that or want to do that even if they could. Set realistic goals. For example, this week you will cut back on your favorite soft drink and walk more often. Remember that your ultimate goal is long term changes. Changes that will be permanent. So..

Step 3: Plan your weight loss program accordingly. Be realistic.

Lastly, the most important factor is about attitude. It's all about attitude, folks. A good positive attitude will prepare you for the right mindset. Here's a simple boost;think of associations. When you think of that chocolate cake on the table I know it's rich, moist, and so uhhmmm uhhmm good. But think about this for a minute. Which do you think is better, you having eaten that piece of cake or you finally fitting in your favorite blouse again in 2 weeks just in time for your high school reunion? Train your mind to focus and be aware of your actions as well as the consequences. Divert your thoughts elsewhere should you be tempted and if all else fails splurge on a low calorie type food. Remember, just because you fail on occasion doesn't mean you are hopeless. It takes time. It's ok to give in to temptation once in a while, just be prepared to work doubly hard for it. So...

Step 4: Have the right mindset.

Don't punish yourself. Don't push yourself beyond what you are capable of. It's better to save some of that energy and strength so you can exercise again tomorrow instead of having to miss it because you were oh so tired and you ached all over. Losing weight is not easy. It never was. With temptations abound and the dedication needed to maintain a weight loss program, most people often give up after a few weeks, waiting for the next better fad diet to come along. I don't have to tell you the frustration, stress, and depression associated with being obese, not to mention having a low self esteem. But all that can change. You'd have to want it because no one will do it for you. Pat yourself in the back for small progresses. You can't do it overnight. Don't ever sell yourself short and never stop believing. Someday even you will be surprised of yourself and you'll say, "Hey, I did it. I really made it after all."

So until our next post. Love one another and never give up on your dreams. Believe and Achieve. Take care guys....