Effective Weight Management Goes Way Beyond Weight Loss

Fixating on losing weight alone is short lived and cannot be sustained long term. It most often results in many unsuccessful attempts, usually through fad dieting, yo yo dieting, starvation, scrupulous calorie counting and obsessing with the weighing scales. You need to focus on the bigger picture... aiming for whole, long term health instead of fixating on weight loss alone. We are bombarded with promises and quick fixes every day for that perfect figure, when in reality, success can only be achieved when one understands the fundamentals of nutrition and why their current eating and lifestyle habits have led to their current weight problems. Only through re learning, a balanced, fulfilling dietary plan, a feeling of satisfaction after eating, awareness of portion control, cravings being a thing of the past, and some form of physical activity that suits the individual's fitness levels will success be attainable. A support structure and emotional awareness are also fundamental to any long term health strategy as only when all these factors combined have been acted on can permanent change be made. A long term strategy towards a healthier weight will control blood pressure and cholesterol levels, lessen your risk of heart disease, diabetes and certain cancers as well as depression, fatigue and infertility. In a nutshell, losing weight goes way beyond weight loss and shedding those 2 to 3 lb's a week. Focus on the "bigger picture," long term health and longevity.

Benefits of exercise go way beyond weight loss

Exercising as a way of dieting or as a means to an end to shed those pounds is counter-intuitive. What should be an enjoyable and rewarding experience as well as a highly stress busting activity that is about self-care and being positive around health and fitness, instead becomes another chore. So it's no wonder the exercise plan goes off the rails so quickly at the beginning of every new weight loss attempt.

Setting yourself an achievable, realistic goal around exercise is vital. "I have to lose four stone by summer" is not a goal. "I will arrange a free fitness consultation at my local gym one day this week", on the other hand, IS a goal.
An effective weight management programme should include specific, measurable, attainable, realistic and time managed goals around exercise and nutrition.
Food and emotions

Many people self medicate with food to manage their emotions when feelings of stress or depression take hold.
Food definitely makes us feel better, even if we aren't self-medicating when we eat. Food not only quells our hunger, it also makes us feel better emotionally. So what's the test for using food to self-medicate?

One benchmark of self-medicating is overindulgence, where food becomes a substitute for a more adaptive way of feeling good. We don't know how to cope when life takes over and things happen- all the D's: divorce, death, deadlines, debt, demands. Eventually eating can appear to be ones only comfort.

Emotional eating creates a cycle of feel bad, eat, feel worse, and eat more. Be mindful of the food-emotion connection.

Obstacles
Weekend Binging: All week you exercise and eat the right foods, but come the weekend you want to "let your hair down." Weekends are wonderful for relaxing, but be mindful of indulging in junk food as a way to unwind. You want to be full of motivation and feeling ready for a new week come Monday, not nursing a hangover from those empty calorie beverages.

Analysis Paralysis: With so many exercise regimes available, deciding which one will give the best results can be a bit overwhelming. There's CrossFit, Zumba, boxercise, yoga, running, weights, circuit training, DVD's, and many more. The best workout is the one you'll do consistently and meets your personal goals and enjoyment. Find what works for YOU.
Poor Planning: Healthy living requires some organization and planning. If you're hoping to squeeze in a workout and have no idea where your meals will be, you're setting yourself up for failure. Plan by scheduling workouts and food shopping in advance for the coming week. Preparation and managing time efficiently is key. Don't give up. Practice makes perfect.

Social Pressure: Although we can't blame others for our own choices, we do need to recognize when they influence our choices. Be prepared for situations where you've caved to peer pressure in the past and don't be afraid to say no. This can be a great time to have a friend who's making the same strides as you to make positive change in their life. Friends can be a great source of support and encouragement.

Do you feel any of these are getting in the way of your fitness and health goals? What other obstacles might be the reason?

Mairead is a qualified Nutritional Therapist and weight management coach based in Dun Laoghaire Dublin.

For more information or advice call Mairead on 087 9929 564 or visit http://www.harbourclinic.com

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The Healthy Approach To Weight Management

Eating a balanced diet and being physically active is the best way to stay healthy and reduce your risk of getting diseases. To maintain a stable weight, you need to consume appropriate amount of energy that equals to your energy need.

Making consistent changes to your diet and exercise routines is necessary for effective weight management. Losing weight is not easy. However it will transform your life once you've decided to achieve this goal.

Eat Right

Making healthy changes in your eating habits will help you lose weight. Avoid skipping meals or starving yourself. Eat a wide variety of foods from different food groups such as fruits, vegetables, meat, milk and dairy, fish, legumes, whole grain, cereals and low-fat products.

Reduce your intake of foods that are high in sugar, salt, and fat. If you want to maintain your weight, only consume the amount of calories that your body needs on a daily basis. If you're overweight and wanted to lose weight, then try to consume less amount of calories than what your body can burn. Try to eat fresh and natural foods. Minimize consumption of processed foods as they contain hidden sugars

Don't Cut Back Meals

Skipping meals is discouraged since it signals your brain to slow your metabolism in order to save energy for survival. The problem with missing meals is your body tends to store more calories even when you have stop the habit. This happens because your body takes time to recover and return to its normal metabolism state.

Avoid Habitual Eating

Social eating, midnight snack and habitual eating will result in weight gain when done over a long term period.
Another healthy approach to weight management is to prevent unplanned eating and maintain your regular meal times. Portion control is also essential for weight loss along with a diet high in fiber, high-carbohydrate, low-saturated-fat meals and snacks. Stress and emotional upsets can lead to unplanned eating therefore you should find healthy means of coping with stress.

Exercise Is Vital To Health

Exercise is important not only for maintaining and losing weight but also for keeping your mind healthy and fit. Exercise will give you more energy during the day and will boost your metabolism.

Our body weight is determined by the amount of energy we take in and the energy we consume for our daily activities. Everyone can control the amount of food he or she consumes. Maintaining a healthy weight is part of wellness. So consume the correct amount of calories for your daily needs.

Next to learn more about gaining better health and fitness, or how to get rid of mommy tummy click here to receive our free ebook How to Boost Your Metabolism for healthy weight loss.

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