How To Lose 10 Pounds Per Month

I discovered several years ago that losing weight is no easy task. It was quite evident to me, having been some 30 pounds overweight that shedding those extra pounds is not something that most people can accomplish halfheartedly. It became apparent that weightloss requires a conscious effort; It requires self-discipline and will power. New habits must replace old habits. Certain types of foods must dissappear and other, more heathier foods, must take their place. Having reflected on the most important aspects of weightloss, I've narrowed it down to three very important factors that are absolutely crucial to losing weight: (1) Exercise (burning calories) (2) Portion Control (eating less per meal) and (3) Patience (Setting monthly goals).

Exercise is an important part of life, as far as staying fit and losing those pounds are concerned. Exercise is indeed a "survival mechanism" that will increase energy levels and extend the lifespan. On the contrary, a sedentary lifestyle makes it easy to pile on those unwanted pounds of flesh which can be lethal to the average person. Overweight people have a much greater predisposition toward developing diseases such as diabetes, strokes and heart disease. If someone is overweight and living a sedentary lifestyle they must be willing to make some drastic changes to their daily routines. For example they should spend less time watching television and utilize that extra time by either going to the gym or just taking a good long walk every day. I personally take a brisk 15 minute (about one mile) walk everynight. I prefer to walk late in the evening because it's cooler and there is less traffic. According to cardiologists a brisk 15 to 20 minute walk daily will save your heart. I've discovered experientially that by engaging in the walk consistenly without missing a night (barring inclement weather conditions) will help you shed those unwanted pounds, slowly but surely.

Portion control is a must when you need to lose weight. Everything in life seemingly is associated with habits. From the time we are small children we pick up habits from our parents. Hopefully most of them are good habits. Unfortunately we pick up even bad habits from our own loved one as well. I would like to share a brief story with you about some of my neighbors who lived down the street from me when I was a young boy. I won't mention any names because I don't want to hurt anyone's feelings. When I was about 10 years old I was allowed to camp out with my best friend three doors down from our house. He had a tent set up in his back yard and it was a big deal to a 10 year old kid to be able to camp out in a tent. The following morning after we camped out my friend's mother cooked breakfast for us. I mean his mom piled on the scrambled eggs, grits, pancakes, bacon, sausage, huge biscuits. I mean she loaded everyone's plate with this wonderful, delectable breakfast. My plate had enough food on it to feed three of four people. Fastforwarding around 20 or so years later, I worked at a company where my childhood friend's younger sister was also an employee. Sadly this young lady weighed close to 400 pounds. I'm not necessarily claiming that it was entirely attributable to eating habits. She could've had a thyroid gland disorder or some other disease. I would almost wager that lack of portion control probably contributed to her obesity.

Patience is vitally important for success with regard to just about everything in life. The weightloss process is certainly no exception. Some people jump on the scale three or four times per day. This is a mistake! Losing weight takes time and patience. I would recommend that anyone who wishes to drop those pounds should just hide the scale (shove it under the bed) and only use it every 30 days. Without patience it is extremely difficult to lose weight. You have to be willing to give it time. If a person is serious about dropping those unwanted pounds then they should set the following goals: (a) 30 day goal (b) 90 day goal (c) 6 month goal (d) one year goal. Remember "do not even go near a scale in between those time durations." Granted, sometimes you can jump on the scale and be five pound lighter than you were earlier that same day. Again a few hours later you jump on the scale again and notice you've regained that five pounds. Patience allows you to approach the weight loss program over a span of time that is not only more sensible but healthier, nonetheless. Dropping pounds too quickly can be very dangerous and life threatening. A healthy way or rational way to approach the weight loss campaign is to assume that the pounds come off like the old adage: three steps forward, two steps back, ie., lose one half pound one day and regain one quarter pound the following day.

Putting it all together I would suggest that someone who needs to lose weight engage in some semblance of physical activity such as walking, jogging or swimming, everyday. It is also important that you exercise rather briskly so that your heart rate is increased which provides good "cardio," and causes the burning of more calories than you incorporate into the body through food, etc. Unless someone burns more calories through excercise than they take into the body in the form of food, etc. they will not lose weight.

Eat less at each meal setting than you are accustomed to. This may mean that you will leave the dinner table somewhat hungry. I believe that it is necessary, at least in the beginning of a weight loss campaign to allow oneself to be a "little hungrier" when they leave the dinner table. The idea is not to stretch the stomach out to its capacity. The objective is to allow the stomach to contract by eating less. The urge to eat more (hungry feeling) is the stomach crying out for more food. Simply deny the stomach! Approximately two hours later eat some nuts or fruit. Almonds are very healthy antioxidants. By picking up some dried (lo cal) friut such as cherries, unsweetened raisins, or apricots mixed in with the almonds make them much more palatable. Eat smaller portions. Make sure your main entre is no larger than the palm of your hand. Normal portions that are purchased at the supermarket should be cut in half. If you are used to eating a whole baked chicken breast, only eat one half of the chicken breast. Instead of a full glass of whole milk, buy 2% milk and only drink one third of a glass per meal. If you need more beverage drink bottled (I prefer distilled) water. You should cut out soda pops because they contain a lot of sugar. Eliminate candy from the diet altogether, at least until you reach your goals. Replace it with nonfat yogurt, fruit and smoothies are great. Add flax seed to everything you eat. Use splenda or sugar substitute and a touch of honey instead of sugar in your coffee. Cut out the ice cream, candy and cokes or else you're only wasting your time.

To sum it up, consistent Exercise is vital for not only losing weight but for prolonging one's life. Too much TV can turn one into a "couch potato" which can be deadly. Portion control is "key" in dropping those ugly pounds and reducing the waist line. Make your body become a little hungrier than normal in between meals at first until you gain mastery over that spoiled stomach. It will adjust and within a few days the hunger sensation will vanish as the stomach realizes who the real boss is. Eat nuts and dried (lo cal) fruit about two hours after a meal. You don't want to go more than two hours without a snack because you don't want to get so hungry that you will over eat during meals. The objective here is to eat less at any given setting, but add a healthy snack within two hours of each meal. Put the almonds and dried friut in baggies and take them to work with you. Stay away from the greasy burgers at fast food establishments; choose a garden salad instead. If you have to have meat (I get that way sometimes) order a chicken sandwich without the mayo and just eat the chicken without the bread. The secret to weight loss is to eat lean, eat often but eat less per setting. Make that stomach growl and complain; it'll fall in line and succumb to your commands within a few days.

Finally, realize that patience is a survival mechanism even when it comes to losing weight. Don't be a scale hopper. Set the above prescribed goals and quantify them. Write them down and review them daily. For example if your goal is to lose 10 pounds the first month write the date down which would be 30 days from the date when you commited yourself to the goal. Write out a statement in your own words and read it aloud to yourself several times per day if possible. For example if your goal is to lose 10 pounds by July 28th write the following statement down. "As of July 28th I (your name) will weigh (your desired weight). I am determined to lose this weight and nothing will stop me from accomplishing this extremely important goal." Repeat it out loud! Memorize it and proclaim it several times per day. Look yourself in the mirror and shout it out! What you are doing essentially by repeating the positive affirmation is burning it into your subconscious mind so that the subconscious will go to work on your behalf. Also, I believe that words are compartments that take an unending pathway throughout the universe. I strongly believe that once someone commits to a goal, writes it down, quantifies (date of accomplisment)it and repeats it several time per day (with emotion) that the forces of the universe will come to your aid and assist you and help you get just about whatever you want.

Well my friend, I hope this has been helpful to you. Just realize that losing weight is serious business. Do it for yourself; you deserve it. If you have children do it for them so they will have a mommy or daddy around to be there for them. Don't make them go through this lonely struggle called life without you being there for them. Ask God to give you strength and courage. It's amazing what God can and will do for us when we go to Him in prayer. I'm far from perfect but I do know about the power of prayer, especially when the chips are down. Good Luck and Best Wishes!