Find joy in the beneficial journey toward your healthy weight.
Losing weight is both challenging and rewarding. Once a decision is made to start losing weight, many people look at the process as an all or nothing proposition. Not only that, it can be extremely difficult to allow yourself the time required to achieve healthy weight loss, which is from one-half to two pounds per week. Most people know how to lose weight but many struggle with giving themselves permission to set modest goals and celebrate their victories one small goal at a time. Losing 5 to 10 percent of your body weight is one such accomplishment.
Reducing from 200 pounds to 180 pounds doesn't sound like much, especially when your ultimate goal might be 130 pounds. However, your 10 percent weight loss will have lowered your risk of heart disease by lowering your blood pressure, reducing cholesterol, blood sugars and reducing your risk of type 2 diabetes. Experts are now recommending that you shift your focus to maintaining your weight loss for six months to a year before tackling the next 10 percent reduction. It is important that you look at achieving and living your healthy weight as a long-term part of your lifestyle, rather than looking at your weight loss as a diet.
Looking Better and Feeling Better
Before long, your 10 percent weight loss is going to increase your energy levels. You'll be smaller and, if you are exercising along with your weight reduction, you will also be protecting and toning your musculature. Overall, you'll naturally become more active because of your increased physical mobility. Your mood and sense of self-confidence will begin to increase because of your accomplishment. Celebrate by doing something healthy and fun for yourself because of your milestone.
Protecting Your Bone Density
There is a correlation between weight loss and a reduction in bone density. Your 10 percent reduction in body weight, along with a maintenance period, will help to keep your bones thick and dense while you are becoming lighter and healthier. It is important, not only for your bone density, but for all aspects of your health and well-being to become familiar with your daily nutritional needs, ensuring adequate intake of protein, calcium, and other nutrients. A minimum of 150 minutes per week of exercise -- including strength training -- will protect your bones, enhance the benefits of your 10 percent weight loss and make weight loss easier.
Tips and Considerations
In order to set realistic weight loss goals, it is important to access your current status. Determine your current body mass index, BMI, and then set a healthy goal that is between 18.5 percent to 24.9 percent. Your 10 percent reduction in body weight will not be beneficial if it takes you below an 18.5 percent BMI. Take your time as you embark on a healthy lifestyle that includes living at a healthy weight -- and getting there 10 percent at a time.