I may be Hound Dog, but when it comes to weight loss – I’ve learned a thing or two from a turtle! Remember the story of the Tortoise and the Hare? The moral was “slow and steady wins the race.” That is also true for crossing the finish line of your ultimate weight loss goal.
When you are trying to lose weight, even if it’s 10 or 20 pounds to look good for your high school reunion, getting started is the hardest thing. But, for those who are truly obese, with hundreds of pounds to lose before getting to a healthy or ideal weight, the prospects of years of lifestyle changes could seem particularly daunting. Facing that kind of challenge, many decide to call it quits before they even get out of the starting gate!
The key is not to get overwhelmed, don’t look at the big picture, don’t think it has to be a sprint to the finish line, just get started. Like the turtle in the story, just know that if you stay on track, each little step will take you closer to your goal.
Cutting to the Quick
For those who only need to drop like 20 pounds or so, a 30-day quick weightloss plan may not be a problem. This is especially true of those that are overweight, but otherwise strong and in reasonably good shape, and can combine significantly reduced calories, with rigorous high intensity interval training, or strength training exercises.
But for the morbidly obese, who have 75 or more pounds to lose, quick weight loss can often be unhealthy, even dangerous. Rapid weight loss can lead to weakening of your bones, your muscles, even your heart. Not to mention that most quick weight loss programs lead to rebound – and what came off quickly, goes right back on just as fast.
For significant and long-term weight loss, a healthy weight loss program should be one that helps you to lose 10 % of your baseline weight in about six-months. That might mean an average of only 2-3 pound a week, but that is not only slow, steady, and healthy weightloss, it is an achievable and measurable goal for just about anyone. Just remember you didn’t pack on all those extra pounds in a day, you are not going to take them off in a day either.
No matter what type of diet you choose, for people who are obese, for healthy weightloss doctors recommend a 1,000- to 1,200-calorie diet for women, and a 1,200- to 1,600-calorie per day diet for men.
Of course it is not just the amount of calories but the type of foods. You are not going to lose much weight on a 1200 calorie a day diet, if it is made up of donuts and pizza. Any diet for weight loss should include cholesterol-lowering foods such as whole grains, fruits and veggies, and should avoid processed foods and foods with high-calorie ingredients like saturated fats. Any diet must also include water, and lots of it -as many as eight glasses a day.
And of course as you have heard the hound say many times before, you need to get moving! You need to exercise at least 30 to 45 minutes a day three to five times a week, but that does not mean you need to become a gym-rat. Wash your car, clean the house, take a walk, start using the stairs instead of riding the elevator at work – these all are small changes, and count as exercise.
Again the key is to take things moment by moment, one step at a time, don’t try to make all changes at once, after all piling everything on your plate at the same time, is probably how you got into this mess in the first place!
From The Hound’s family to yours, have a safe and healthy Holiday Season, and if you would like some more tips that will keep you from giving up, and being haunted by the ghost of Christmas past, Check Out 17 Cheat Foods That burn Fat!