Too Much Too Soon

by Deborah English — January 21, 2008

One of the greatest reasons for failure to reach weight-loss goals is that many of us expect to lose too much weight far too soon. And even if we do succeed losing the desired amount of weight in record time, it is bound to be a shallow victory. Losing weight too quickly is only ever a temporary solution to a long-term problem. To successfully reach and maintain your target weight, eating habits must be permanently changed. The American Dietetic Association (ADA) advocates creating a weight-loss plan by dividing your goals into small, achievable steps.

Choose a Realistic Goal Weight
If you are confused about what a realistic weight for you is, try working it out using Body Mass Index (BMI). A healthy BMI for most women is between 20 and 25 percent.

Decide When You Want to Achieve that Weight
Aim to lose 1 to 2 pounds (0.5 to 1kg) per week - if you aim higher, it is likely you will be losing precious water and glycogen rather than fat.

Develop a Plan Focusing on Permanent Lifestyle Changes
The ADA asserts that it is the small lifestyle improvements that equal big results:

• Increase your physical activity -- This could be as simple as taking a brisk walk a few times a week, and stretching for 5 - 10 minutes after it.
• Improve your food purchasing habits -- For instance, forget about buying crisps and cookies (you'll eat it if it's in the cupboard right?!). Buy more fresh fruit, low-fat yoghurt and dairy products, lean meat, sparkling mineral water rather than soda...you get the picture.
• Choose healthier recipes for main meals -- Trim fat off meat, take skin off chicken (before you cook it!), and avoid creamy sauces. Eat more vegetable soups and salads, and blanched vegetables. Soup fills you up for longer, raw and barely cooked vegetables take a lot of chewing -- slowing down your rate of consumption.
• Choose healthier cooking methods -- Bake, grill or steam.
• Reduce your meal portion sizes -- A little reduction in meal size makes a huge difference in your calorie intake over time.

Now all you have to do is "weight and see" the great results! Now get ye to the supermarket!