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Tips for Healthy Changes

Posted by Elizebath Bijoy Friday, March 11, 2011

I’m overwhelmed with the amount of weight I need to lose. What can I do? 
It’s perfectly normal to feel overwhelmed when trying to make changes, especially since we like to see 
instant results -- but weight loss takes time. 

Remind yourself that you didn’t gain your weight overnight, so you won’t lose it overnight 
either. That being said, there are several things you can do to make your journey a little less 

1) Set Small Goals: Let’s say you have 23 kilos you want to lose -- that amount of weight may take 
you six months to one year to lose. That’s a long time to work toward something (but well worth it).
To make your goal less overwhelming, split your main goal into smaller, mini-goals. You may want to 
set an initial goal of losing 5 kilos. 

Congratulate yourself when you reach your first milestone (maybe buy yourself a new CD from Virgin 
or that new book you want to read) and then set your next 5-kilo weight-loss goal. Losing 5 kilos at a 
time is much more manageable and allows you to celebrate your progress along the way.

2) Be Realistic: On average, a realistic amount of weight to lose is up to 1 kilo per week. So if your 
goal is to lose 23 kilos, it would be unrealistic to expect to reach your goal in three months (that would 
be an average of 2 kilos a week you are losing). A more realistic time frame is six months to one year 
(25-50 weeks).

Realize that some weeks you may lose more weight (especially true in the first week or two of a 
weight loss program) and other weeks you may lose nothing (it is common to plateau as your body is 
adjusting to your new weight). But when you look at the big picture, you should be losing about 1 kilo 
per week.

3) Focus on Small Changes: When deciding to lose weight, it can be overwhelming just thinking 
about everything you need to do to succeed. For example:
-- Drinking water while limiting sugary and/or caffeinated beverages.
-- Planning ahead for your meals by picking what you will have and grocery shopping.
-- Making more meals and eating out less.
-- Not snacking mindlessly.
-- Not eating after dinner (or after your last planned snack of the day).
-- Exercising.
-- Eating more fruits and vegetables.
-- Choosing whole grains over processed sugars.

Just writing the list makes me feel overwhelmed! When facing this many changes, it’s best to 
focus on only a few changes at a time and then to build upon that each week (or two if there’s 
something you’re still working on).

For example, maybe your first week you want to focus on drinking eight glasses of water a day (64 
ounces total) plus take a 20-minute walk four times during the week. The next week, you’ll want to 
continue to drink your water and maybe add the goal of eating two pieces of fruit a day. You’ll also 
continue to walk -- maybe 30 minutes four times this week.

It’s also OK to work toward a change in phases. For example, if you normally drink four regular sodas 
a day, start by cutting down to three regular sodas a day. The next week, work down to two regular 
sodas a day. The following week, make it one regular soda a day, and so on. This allows your body to 
adjust without going “cold turkey.”

4) Journal: A secret weapon to help you lose more weight is keeping a food diary.
Finally, while you may feel overwhelmed, take a moment to breathe and remember all the reasons 
why you are making these changes to reach your goals. Maybe it’s to feel better about yourself, 
be able to climb a flight of stairs without losing your breath, to set a good example for your children or 
to decrease your health risks.

Whatever your reasons are, you deserve to reach your goals so stick with it! There may be ups and 
downs, but if you take it one step at a time, you will reach your goal. Just imagine how that will feel!



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Warm welcome to my health blog! This was introduced with an objective to educate and spread awareness among people, encouraging them to live healthier lives with longevity. Let me emphasize that our contemporary situation in individual’s life are so fast moving that we tend to neglect and spare some moments for our own health. My inspiration has turned into passion in a health care that turned into a blog. The ample of support and response was tremendously changed into positive results. I dedicated this blog for all those people who are very conscious for their health and life style. Hope so, I can bring differences for healthy living the fore my viewer comments are always valuable and your continued patronage is important for me. Wish you a happy and healthy life ahead!

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