20 Mar 2017 Weight loss steps for success

by Karl Lenser

“Our goals can only be reached through a vehicle of a plan, which we must fervently believe in, and upon which we must vigorously act. There is no other route to success.”
– Stephan Brennan

If you have a sincere desire to lose excess weight, then it’s important to look at the various aspects and factors that are part of the equation. Before jumping into a weight loss program, it’s vital to develop a plan and a goal that is specific, measurable and realistic. Mix in a lot of patience and a social network of friends and encouragers, and you will be well on your way to a successful program.

Here are some key steps to focus on when embarking on a weight loss journey:

1. Motivation is the most important step within this journey. It has to come from within your own heart and mind. Intrinsic motivation reinforces the fact that you are ready to change and improve your health by losing excess weight. It’s all about YOU! You have to find your own motivation because nothing can really happen without it.
2. Goals must also be established in order to see your destination or your purpose. It is wise to make the goal(s) specific, measurable and realistic. A good example would be to establish a goal of losing a certain amount of pounds by a specific date that allows for up to 2 pounds of weight loss per week. One or 2 pounds of weight loss per week is safe and effective.
3. Create a long-term goal and then break that down into short-range goals. An example may be to lose 25 pounds by Sept. 1. This equates to 1 pound per week if you begin around March 1.
4. Write the goal down on a piece of paper and place it in a prominent location that will help serve as a visual aid and reminder. The bathroom mirror or your computer monitor might be good locations. It helps to have some sort of reinforcement that you are serious about losing.
5. Support from family, friends or co-workers is also very critical in being successful. A support network can help you stay on track and provide an emotional or perhaps physical support (exercising with you). Finding a workout partner and/or taking group exercise classes are also powerful in the accountability aspect of the weight loss journey. 
6. Physical activity has to be part of the weight loss process. The reason lies in the metabolism of the body. This “idling speed” of all of your internal systems will increase (and burn more calories) when fat tissue decreases and lean tissue increases. Losing weight by just dieting may result in a loss of pounds, but they will be mostly muscle pounds and not fat pounds. Performing cardio and strength exercises is the ideal exercise routine as they maintain and build muscle and aid in fat loss. Keeping a workout journal is another powerful tool in the weight loss toolbox that you need to employ in your journey. When you record the workout data (minutes, calories burned, exercises performed), it basically reinforces your brain that “I DID IT” and did not skip, sleep in, etc.! You can claim a personal victory every time you work out!
7. Calories that you consume are very important in the weight loss process. This requires a great deal of discipline and work. In my opinion, the exercise part of the weight loss formula is easier than the dietary because caloric temptations are around 24/7. For example, two small Oreo cookies equate to about one mile of walking, which usually takes 15-20 minutes. A 20-ounce soft drink is “worth” two miles of running or eight laps around a track. Food and beverage temptations are everywhere! Reducing portion sizes (and plate sizes) and cutting back on high-calorie snacks and soft drinks is very helpful and necessary!
8. Mental toughness and patience are both important in this journey. Losing weight is going to help you look better, but also feel better, and it will provide you with a great deal of energy. In addition, the benefits of losing weight include having greater self-esteem, better sleep, less chances for injuries and an improvement in your blood pressure and cholesterol levels. There will be ups and downs in this journey, so stay focused and be consistent in your efforts. 

A Conway resident, Karl Lenser is the employee wellness coordinator at the University of Arkansas at Little Rock. He has bachelor’s and master’s degrees from the University of Wisconsin-LaCrosse. An accomplished runner, he can be reached at [email protected].