Filed under: Weight Loss
There’s in interesting article in the September issue of Health about weight loss. They list eight points that really make since for anyone wanting to loose weight.
Exercise for one hour every day – include both cardio (every day) and strength training (three to four times a week). The cardio will reduce fat, while the strength training boost metabolism and improves your muscle-to-fat ratio. Check out these books for more info on cardio and strength training.
Switch off among three different cardio activities a week. Variety is one of the keys because it challenges muscles in different ways and heads off boredom.
Cut back to 7 calories per pound of your current body weight. If your current body weight is 160, your calorie intake should be 1,120 per day.
Eat five small meals a day. Each meal should contain a combination of carbs and protein.
Cheat a little, after six days of exercising and healthy eating, treat yourself to your favorite pizza or pasta.
So fare this plan sounds a lot like Bill Phillips’ Bodyfor Life!
Buy yourself an “I can do it” ring or bracelet, it will keep you focused on your goal.
Get a makeover – right now, don’t wait to celebrate your success until after you’ve meet your goal, do it now, you’ll feel better about yourself and it will help you stay motiviated.
Use your head, when you break a sweat working out, imagine that it’s fat dripping off you body. As you clean out your pantry, picture each package of junk food you toss in the trash as a pound of fat you’re getting rid of. See my post on CT, a big part of loosing weigh is in our heads, this all starts to fit together and make since.
These eight points are the key to weight lose, exercise, diet, set an goal, reinforce your successes and celebrate along the way, and use your mind to change your behavior. Bottom line, it’s a commitment to change you life style.
Filed under: Weight Loss
Research has found using Cognitive Therapy (CT) can help with weight loss. What is CT and how does it work? It is psychotherapy which has been found to be effective for many different disorders, weight loss being one. Unlike most forms of psychotherapy it’s more patient focused and problem-solving oriented. Patients learn life long skills which involve identifying distorted thinking, changing behaviors and beliefs in addition to changing the way they relate to others.
The concept behind CT is how we perceive situations and how those situations influence our decisions which result in how we feel emotionally. CT helps people identify their distressed thoughts and to appraise how reasonable these thoughts are. Patients learn to change their distorted thinking, resulting in more realistic behavior.
Changing the way we think about eating and exercise may be the secret to establishing a healthier routine. Judith Beck, Ph.D. author of the Beck Diet Solution states people subconsciously give themselves permission to eat foods they shouldn’t. “They might say to themselves, ‘It’s OK because I’m upset.’ Or, ‘It’s OK because this is a special party.’” CT helps the patient look at the situation differently, and practice alternative responses which result in positive behavior.
For more information visit these sites:
The Beck Institute – http://www.beckinstitute.org
Deidre Leigh Barrett – http://www.wwnorton.com/catalog/spring07/006216.htm
