Slade Trillgon
Siorai Iontach
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Posted - 2008.09.09 16:39:00 -
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Edited by: Slade Trillgon on 09/09/2008 16:41:30
To be honest to properly go over what it will take to become successful with your current goal takes personal communication and guidance. I will try to give you the firm basics with the bare minimum verbiage, but it will take the whole character limit.
As it comes to behavior change, the more behaviors you try to change at one time the less likely you will become successful at what you are attempting. It takes approximately 6 months of solid practice of a new behavior before you want to contemplate trying to add a new change into the mix. In other words weight loss by combining dietary modification and activity modification is extremely less likely to be successful as compared to changing only one of said behaviors.
You are young and you have plenty of time to approach both these objectives at separate times. At this time you need to decide which of these you have the most control of and feel that you would personally be able to modify the most sever without discouragement? I typically recommend modifying exercise frequency since my philosophy is the it is typically not what we eat, but how much we eat and how little we do, that causes us to become overweight and out of shape. When deciding which approach you want to take you need to evaluate all the things that stimulate you to practice the opposite of your chosen goal, for example eating to much or not exercising enough, and make sure you can control/eliminate these negative cues to action.
Also you want to find any positive cues to action, things that support your new behavior change, and try to increase their prevalence in your life.
Typically at this point I say try to increase activity since this is usually the easiest. Just start trying to walk for 20 minutes a day in whatever splits that work for you, park the furthest from all destinations and walk if you drive anywhere, take the stairs instead of elevators and such. And slowly over the next six months start adding in more movement and strength training at the mid point.
Strength training, is great, but is somewhat counterproductive to your current goals. You want to loose weight and get into better cardiovascular health. Since that is the main goal then you want target that energy system. Strength training uses the opposite energy system so it not only decreases your total time maximally burning fat it also typically adds weight to the scale which can be psychologically counter productive.
In finalization, I do not want you to think that you can ignore your food intake completely, but start to realize how much you eat. Do not modify the type of food you eat, but maybe cut the amount by 1/3. That way you get a little benefit from calorie restriction but eliminate the negative effects of taking out all the foods you enjoy.
Remember there is 3500 calories in one 1lb or approximately .5kg. That means you need to create a 500-calorie negative balance daily to lose .5 kg per week. This negative balance can come from 500 calorie of increase activity, decreased caloric intake, or any combination between. Best to choose one and only slightly monitor the other when first starting. The further along you go the more drastic you can make the deficit.
It is always good to speak to a health professional to get a base line of your current metabolic status and use the results from future metabolic work ups as your primary indicator for health improvements and look how your close fits not the scale that weighs you.
Soon you will be feeling better, sleeping better in less hours thus having more time in the day, and many other benefits. Good luck and continue to ask questions.
If you have any other questions you can eve mail me and I can go into this further.
Slade
 Originally by: Crumplecorn
NerfBat is now known as the WaveMachine.
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