Is Weight Loss Easy
Think about it losing weight is the easy bit! You eat a varied and balanced diet, match your calories to your life and activities undertaken, and that’s it!
Balanced diet + exercise = weight loss, weight management
What an easy formula, why then is the internet so full of diets, scams, quick fixes and hocus pocus, there are times when a quick drop in weight is wanted or you want to get into the little black dress, the point this makes is the motivating factors, what’s the driving force, why do you want to lose weight, what’s the benefits.
Taking this into account we have a basic structure to help you understand where you are and what you need to do.
First:
Commit to the cause “Action = Results” only you can do it!
You need to focus on your objectives, you will be working on more than just food, you will be looking at your whole lifestyle , something’s you will need to plan for and something will need management such as families, partners.
So set a date write it in pen, draw the line and cross over it so to speak.
Second:
Motivation, what is the reason you really want to lose weight?
Little Black Dress
Holiday
Health Issues such as coronary disease, diabetes
Your self conscious when going out
Your ashamed of your size
You feel insecure
These are some of reasons and there are many more why you want to lose weight, rather than don’t do something because of them, do something because of them. Look at what they bring to the table so to speak, paint the picture in your mind, write it down, say it loud. Know and be sure what changing your life will achieve.
Talk to your friends or family or osteopath, some one who can help support you, keep you motivated and as you remind yourself why your doing it to stop yourself going to the shop for a chocolate bar, also avoid those people who are quick to ridicule or take the mickey which can totally destroy your motivation.
Commit to the cause “Action = Results” only you can do it!
Third
Goals, what do you want to actually achieve, is it realistic, have you the resources, are the classes for exercise at suitable times, you are changing your lifestyle as your present style isn’t working!!
So ultimately you need a plan when looking at goal, so make them SMART goal
S – specific (not I want to lose weight, but I want to lose 10kg, run 1 mile)
M- measurable ( can you measure it, 10 kg’,2 classes a week, 34 inch waist)
A –attainable, i.e. lose 30 kg in a month, run a marathon, 34 inch waist if your 50).
R –relevant, keep to your cause not your friends, families.
T –time, put a time to it, 3 months or 1 month.
Fourth
Food, your are what you eat! Enjoy it, try new foods, try different recipes.
Fifth
Active, your body is designed for movement and will feel better for it, use it, mobilise it, stretch it. Try new activities, but remember where you are and your capabilities don’t go for a 10 mile run when you have not done so for 10 years, it needs to be progressive and graded, working up to your goals. A good personal trainer can advance your improvements dramatically. you can also use home activities or at work take the stairs, reduce the use of your car, get of the bus a stop earlier, its your body get it moving.
Sixth
Perspective, doing a 2 week diet plan to kick start is great to get you on the way, however remember your looking to change your life and habits taking all of the above into consideration improving, managing or changing. There may be times you succumb that’s ok, admit it and move on, it will not change over night so don’t expect it! Be realistic.
Remember enjoy your food and action equals results
Francis
Manchester Osteopaths
Tuesday, 6 December 2011
Wednesday, 9 November 2011
Over training
You don’t need to be an athlete to Over train
What ever your activity or sport, if you are training to compete or simply starting from scratch a new exercise there is a risk you may push your self too far, to help avoid this there are a few things to consider. Always ask yourself what is it you want to do with your body and are you in a position to start.
If you are given rehabilitation exercises to help you recover from a back strain it’s the same process, if the plan is to do them 3 times a day and you miss 2 opportunities, its not wise to do them all in one go as this may overwork your body, do the routine and carry on from that point.
When are you doing too much?
There is no clear definitive boundary to measuring when you are over training, mainly because we are different in so many ways such as sex, age, weight, lifestyle, interests, work influences and also what’s in our genes, and that’s not the back pocket of a pair of 501’s.
When training the most important aspect is to be aware of how your body feels and its response to any activity, some of the things you can consider as signs you maybe over training are;
Your improvement seems to have stopped
Your experiencing a higher number of niggles and injuries
Your performance such as speed, times and stamina have dropped
Your food pattern has changes with your appetite
Your sleep is disturbed
Your recovery from training is taking longer
Overtraining and how to avoid it!
Firstly have a plan with realistic goals, they need to be challenging, not impossible, and throwing yourself into lots of hard training without a plan can reduce the best chance of improving in any activity.
If your goal is too high you may push too hard increasing the likely hood of over training. Exercising out side of your ability can also increase the risk of injury. Give your self time to recover after any event, take it easier you’ll respond better when you do start.
Cross train, change your routine. This can give the body a break from the repetitive action of training and also exercise other aspects such as strength, you could try something with less intensity but valuable such as core stability as Pilates or work your flexibility with a yoga class, and remember these are not competitive and you haven’t got to do what anyone is doing.
Hydration and fluid intake, this is one of the most important aspects of not just training but your health, dehydration it is to be avoided, water shoulder be your main intake, some sports drinks can have energy components and a mineral content which may be useful though they should not replace a good meal plan.
Stimulants, generally best avoided if your exercising at your optimum taking stimulants such as caffeine drinks which stimulant the heart further is not a good idea especially after a race. Tea and coffee are both diuretic and a stimulant so if you’re a serious training or want to give your body the best, try something else such as mineral water, caffeine free or herbal teas.
Your are what you eat, some foods provide energy, these are carbohydrates which are distinguished into complex and simple, Some foods provide protein which are the building block for the body, with many foods providing a source of vitamins and minerals, your diet needs to reflect the demands of your body in consumption and quality, the better your diet, the better your performance.
Take your exercise and training seriously but remember your training should be enjoyable and not rule your life, if it becomes a hassle or pain maybe your overdoing it or not preparing yourself as good as you can.
If you have any questions let me know
Francis Connor
Manchester Osteopaths
What ever your activity or sport, if you are training to compete or simply starting from scratch a new exercise there is a risk you may push your self too far, to help avoid this there are a few things to consider. Always ask yourself what is it you want to do with your body and are you in a position to start.
If you are given rehabilitation exercises to help you recover from a back strain it’s the same process, if the plan is to do them 3 times a day and you miss 2 opportunities, its not wise to do them all in one go as this may overwork your body, do the routine and carry on from that point.
When are you doing too much?
There is no clear definitive boundary to measuring when you are over training, mainly because we are different in so many ways such as sex, age, weight, lifestyle, interests, work influences and also what’s in our genes, and that’s not the back pocket of a pair of 501’s.
When training the most important aspect is to be aware of how your body feels and its response to any activity, some of the things you can consider as signs you maybe over training are;
Your improvement seems to have stopped
Your experiencing a higher number of niggles and injuries
Your performance such as speed, times and stamina have dropped
Your food pattern has changes with your appetite
Your sleep is disturbed
Your recovery from training is taking longer
Overtraining and how to avoid it!
Firstly have a plan with realistic goals, they need to be challenging, not impossible, and throwing yourself into lots of hard training without a plan can reduce the best chance of improving in any activity.
If your goal is too high you may push too hard increasing the likely hood of over training. Exercising out side of your ability can also increase the risk of injury. Give your self time to recover after any event, take it easier you’ll respond better when you do start.
Cross train, change your routine. This can give the body a break from the repetitive action of training and also exercise other aspects such as strength, you could try something with less intensity but valuable such as core stability as Pilates or work your flexibility with a yoga class, and remember these are not competitive and you haven’t got to do what anyone is doing.
Hydration and fluid intake, this is one of the most important aspects of not just training but your health, dehydration it is to be avoided, water shoulder be your main intake, some sports drinks can have energy components and a mineral content which may be useful though they should not replace a good meal plan.
Stimulants, generally best avoided if your exercising at your optimum taking stimulants such as caffeine drinks which stimulant the heart further is not a good idea especially after a race. Tea and coffee are both diuretic and a stimulant so if you’re a serious training or want to give your body the best, try something else such as mineral water, caffeine free or herbal teas.
Your are what you eat, some foods provide energy, these are carbohydrates which are distinguished into complex and simple, Some foods provide protein which are the building block for the body, with many foods providing a source of vitamins and minerals, your diet needs to reflect the demands of your body in consumption and quality, the better your diet, the better your performance.
Take your exercise and training seriously but remember your training should be enjoyable and not rule your life, if it becomes a hassle or pain maybe your overdoing it or not preparing yourself as good as you can.
If you have any questions let me know
Francis Connor
Manchester Osteopaths
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