It's easy to remain as you are, it's hard to change yourself. If you want to lose weight, tone up, and/or become fit, you must take the first step.
The first step involves two aspects, namely, analysis and acceptance.
Analysis
In this section we'll examine analysis of one's self.
Start by analyzing your diet. Be honest. If all you eat is "fast food" or "junk food", then write that down. No one is perfect. We've all eaten poorly at one point in our lives. You don't need to share it with anyone else. But if you do so, you'll be more accountable and successful in your long term goals!
- Analyze your diet.
- Start by writing down what you eat and drink for each meal, everyday, for one week.
- Analyze how many calories each meal/snack has.
- Do you tend to eat out more, or at home?
- When eating out, do you eat "fast food", "sit down food", or what type of food?
- Do you have "cheat days", where you allow yourself to eat whatever you want?
- Do you tend to eat lots of high fat food?
Use a website, like http://www.acaloriecounter.com/, to help you find how many calories a meal or food contains.
Next, analyze your current fitness level/activities. It's OK if you don't currently exercise/workout. However, record any activity you do if you presently exercise.
- Analyze your fitness.
- Start by writing down your typical schedule for one week, recording what physical activities you do per day.
- Do you presently participate in moderate activities? Moderate activities include walking, climbing stairs, raking leaves, etc. If so, how many days per week do you do such activities?
- Do you presently participate in vigorous activities? Vigorous activities include running, soccer, basketball, circuit training, fast bicycling, and more. If so, how many days per week do you do such activities?
- How many minutes a day do you workout or participate in either moderate or vigorous activities?
Great! You've completed the 2 hardest tasks in self-analysis!
Before we move on, you have to figure out how much you are allowed to eat. This is also known as BMR, or Basal Metabolic Rate. It just states the amount of calories you are allowed to eat, if you just stayed in bed all day. You can calculate your BMR at a variety of sites, including - http://www.bmi-calculator.net/bmr-calculator/
Then, you can figure out your real allowance by how active you are. This can be determined by using the Harris Benedict Equation, which is available at http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
It's important to know how much you can eat, because if you overeat you can gain weight.
Next, we'll discuss "acceptance."
Acceptance
If you are overweight, obese, or out of shape...then the most critical aspect of the first step is accepting this fact.
I am not judging anyone here, I am simply saying that if you continue to deny you have a problem that is controllable/corrected, then you must accept that.
Let's face it. Being overweight or obese is not healthy.
I myself have always been overweight or obese. The only way I lost 80+ pounds in the last 2 years is by accepting that I was overweight/obese.
Being overweight and/or obese can cause high blood pressure, diabetes, joint problems, and a slew of other medical conditions that can be found using a simple Google search.
Now that you've analyzed your self and accepted that you are ready to change we will focus on what you can do to start becoming fit!
What's next?
Set a goal.
Don't just set some New Year's Resolution saying "I want to lose weight." I guarantee you won't be pursuing that goal past the end of January.
Rather, set a reasonable goal that can be attained. For example, "I want to lose 15 pounds by March by eating healthier and participating in a workout program" is a lot more attainable than a generic goal.
Change your diet...slowly.
Review your results from analyzing your diet.
Start small. Make changes one step at a time. If you drink sodas or sugary drinks, try substituting water or a diet/lower calorie drink.
For example - drinking one 12 ounce soda per day can yield in 15.64 pounds of weight per year! According to http://www.onecanofsoda.com/
I will write more articles that focus on diet changes that I've made and that helped me lose weight.
Get a partner for motivation
Let's face it, if you don't have someone encouraging you, or checking up on you - chances are you won't stick to your plan.
If you can't find a partner, contact me. I'm here for you and I've been in your shoes!
One last thing, I'm not a Nutritionist or Certified Fitness Expert, I'm just an ordinary person - like you.
Let me know if you have any questions and thanks for reading!
- Asif A. Fasih
Independent BeachBody Coach
asiffasih@hotmail.com
http://beachbodycoach.com/strawhatasif
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