Prescription for Weight Loss Success and Maintenance

Although what we eat is an important component of our weight loss success and maintenance, so is cornerstone of a strong foundation which is exercise.  The goal for all of us is to walk 10,000 steps per day.  Since Spring seems to be here finally, take it outside.  Take your walk outside and enjoy the nice temperatures and the masterpiece of nature that Spring brings.

Short-term goals are important for success.  Setting short-term goals for cardio, as in walking your 10,000 per day, can keep your exercise interesting and motivating.  If you set shorter-term goals rather than the full 10,000, you’ll be excited and motivated for long-term.  The short-term goals can also help push us past those pesky, annoying plateaus or where our limits are right now.  Crank up your exercise and you crank up your weight loss.

I’ve written before about using a pedometer and having a competition with yourself by increasing your steps or reaching the 10,000 step goal daily.  If you only have a few minutes to spend and you think that with such a short time it isn’t worth it, think again.  If you want to do something else than walk, here are some equivalents to apply to your 10,000 goal.  Here are some distances along with their steps that’ll keep you going to reach your 10,000:

1 mile = 2,000 average steps
1 block = 200 steps
10 minutes of walking = 1,200 steps on average
Bicycling or swimming = 150 steps each minute
Weightlifting = 100 steps per minute
Rollerskating = 200 steps per minute

Remember that whatever activity, movement or exercise you do definitely COUNTS.  You can spread your activity or exercise throughout the day or do your workout in one amount of carved time.

So many times it is the anticipation and planning of exercise, talking yourself into taking that walk or going to the gym that is the most difficult.  Usually, once you get going and especially after you have finished, you feel great.  You don’t understand why you paused about doing it before.  If we could bottle the great feelings we have after completing a walk or work out, there would be a dramatic reduction in depression.

It is much harder to lose weight with diet alone.  The majority of people that lose weight AND keep it off are those that incorporate healthy food choices with a regular exercise and activity regime.  Diet alone increases your chances of weight regain.  Think of your food and exercise as partners with you to lose your weight and keep it off.

To your ultimate goal of 10,000 = YOU GO!  You’ll reach your weight loss goals and maintain your loss with your partners of diet and exercise helping you.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

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