Strategies for weight loss success

Often confused with starvation and over-exercising, weight loss is more a lifestyle shift than a short-term solution. Successful weight loss comes through adequate preparation, planning and execution - all while being aware of what changes your body is going through and how you are responsible for affecting these changes. Today, Dr Ruchira Tendolkar, Consultant and Educator in Exercise Science, Tech Director - BFY Sports and Fitness, gives us a quick checklist of how to select clever and effective strategies for better weight loss success. When attempting weight loss for the first time, it is crucial to check your current health and fitness levels before embarking upon a new diet or workout. While a professional personal trainer will take your medical history, challenges, contraindications, and weight loss requirements into account while planning your new exercise programme, many not-so-professional trainers won't. Therefore you need to be vigilant about this aspect of weight loss planning. Dr Tendolkar: A health screen to rule out any health issues that may be exacerbated with weight loss efforts or that may interfere with weight loss efforts is necessary. The PAR-Q is a short health risk assessment questionnaire that can be self administered. Mindful execution is key. People who achieve weight loss success are usually quite aware about essential foods, what each food group and type brings to the table, and how their bodies react to different intensities and volumes of exercise. The direct link between high awareness and weight loss success in unmistakable. Dr Tendolkar: Recognize that weight loss is a lifestyle change and commit to the effort. Dietary modifications should involve understanding healthy food choices, being aware of bodily signals for hunger and satiety and learning to pass up the unnecessary calories. Make a daily commitment to exercise. Exercise, coupled with the right diet, can benefit you in many ways. But to reap these benefits you will need to be regular with your fitness routine, and for this a daily commitment is top priority. Dr Tendolkar: Being regular with exercise. Showing up for scheduled sessions is the first goal. Exercise at least 4-5 times a week, preferably every day, though the volume of exercise may differ. Dr Tendolkar's quick-list of weight loss success tricks for daily living: - Take the stairs whenever possible [start with a single flight and gradually increase], - Walk instead of driving, - Shorten your television viewing time [too much sitting and possibly needless munching!], also - no eating in front of the TV, - Eat a complex carb breakfast [oats, whole grain cereals etc], - Drink a glass of water 20 minutes before meal times, - Take a short brisk walk [10-15 minutes] every morning and evening as you leave for work and as you get back home [it could be in the building compound], - Use a smaller plate for food - Chew gum instead of dessert. How soon can you expect results? Expect a clear boost in energy within a few short weeks of working out, along with better moods, higher enthusiasm, reduced mental stress and smoother digestion. With regards to how soon you can expect weight loss success, here's what Dr Tendolkar says: "One can expect to lose 2-4 kilograms per month depending on the diet and activity pattern. Increased self confidence, cardiovascular endurance, functional strength, flexibility, reduction in cholesterol and triglycerides, will all occur after a 6 week period." In just 6-8 short weeks you can expect to gain substantial ground in your weight loss efforts. Stay the course and you'll find that, soon, you will become a fitness enthusiast who follows healthy living for reasons above and beyond weight loss.