As a reminder, the four characteristics of successful weight
loss plans are:
1. The plan must avoid cravings
2. The plan must avoid hunger
3. The plan must call for increasing your activity level
4. It must be a plan you can live with for a long time
Exercise simply means doing an activity beyond your normal
activities of daily living, that will increase your metabolic
rate. This is a must for you to succeed in gaining long-term
weight loss.
You have probably heard of pills that promise to make you
lose weight without diet or exercise. Can you identify any
body who has achieved permanent weight loss with those programs?
Let me spare you the research. The answer is no. If the
plan tells you that you do not need to increase your activity
level, then for it to work, one of two things have to happen,
either you are blocking an essential food ingredient or
you are being given a stimulant that increases your metabolism.
In either case, you are playing with fire and the consequences
can be drastic.
Stimulants have been known to cause irregular heartbeats
and even deaths. I would not classify that as being safe
and people on these products soon learn that the side effects
are unbearable and they stop using them. You probably heard
of Steve Bechler, the Baltimore Orioles pitcher who died
from taking ephedra, a stimulant taken by many individuals,
that increases their metabolism
You must increase your activity level as you reduce your
intake of calories because of the body's mechanism for controlling
weight. The body always wants to maintain your present weight.
So when you reduce your intake of calories, the body slows
down its metabolism. So, you have to exercise to bring it
back up.
The trick is to find a program that is convenient and one
you can stick with. The most popular program for those who
have succeeded in maintaining long-term weight loss is walking.
This is something you can do and does not involve any cost
or expensive equipment. If walking is not your thing, find
an activity that you enjoy and find a variety of them so
that it doesn't become boring. If you can afford to join
a gym and or work with trainers, by all means do so.
Working with a trainer and getting professional advice
not only shows you the right things to do but you end with
somebody who will encourage you and mentor you through the
process. The most important thing, however, is
to be sure that any program you engage in is one that you
can live with based on your life style and the ability to
enjoy and maintain that activity.
Part 4.
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