by Andrew Nixon, Ph.D.
Like many people I grew up overweight.
One day I woke up and I had a 40" waist
and problems. I then started on a cycle
of various diets that failed, mostly because
I wasn't prepared to make the kind of lifestyle
changes that would eventually allow me to
lose around 100 lbs.
If you've struggled with weight for most
of your life, as I have, it's easy to fall
into the trap of explaining away the problem
by saying that it's a glandular problem
or that it's genetic or some other lame
reason. Weight-loss is possible and it's
something that everyone, with help and a
little work, can achieve.
My experience with weight loss has led
me to believe that there are seven steps
to weight-loss success. These are:
1. Believe that you can succeed
2. Set a goal
3. Regular exercise
4. Good nutrition
5. Measure your progress
6. Make whatever changes are necessary
1. Believe that you can succeed The first
key to success is the belief that you can
succeed - acceptance that you could indeed
be thinner. Write down why you want to be
thinner e.g. I want to have the energy to
keep up with my four year old. Take time
to visualise what it will be like when you've
reached your weight loss goal. Put a copy
of your reason to be thinner wher you can
use it to remind yourself of why you're
2. Set your goal Your weight-loss goal
should be specific for instance - I will
lose 20 lbs in 12 weeks. Write down your
goal and keep it with your reason to lose
weight. I would suggest that you review
this goal, and your progress towards it
at least weekly.
3. Regular exercise program I believe that
any weight-loss program is incomplete without
a sound exercise program, one that includes
both cardiovascular and resistance training.
There are articles on this web site that
will help you start and keep your exercise
program interesting. My major successes
have come when I have combined both a resitance
training program with a cardiovascular program.
4. Make good nutrition a part of your life.
As you increase your activity level then
you should begin taking a good quality mulitvitamin
particularly one that has anti-oxidants.
Articles that describe the nutrition component
can be found on this web page.
5. Measure your progress on a regular basis.
I suggest weekly weigh-ins and measurement
sessions. It is important to monitor your
progress towards your goal. This allows
you to know whether your exercise and nutrition
program is working or whether you need to
modify the stratgey you're following.
6. Make Changes as Necessary If you find
that you've hit a plateau in your weight-loss,
then it's time to make some changes. Things
to try are to change your cardio program,
if you've been using the exercise bike try
running or rowing. Change up your resistance
program. Your body adapts to the exercises
you're doing so it's good to change every
four weeks. Take a long hard look at your
nutrition program. Are you cheating? The
only person you're cheating is yourself.
I find that I lose more weight when I restrict
the amount of pasta that I eat. I generally
replace the pasta with more protein and
7. Persist Perhaps the hardest part of
any program is keeping it up. Hopefully
the diet and nutrition programs will become
an integrated part of your lifestyle and
not something that has to kept up. Review
your goal and your reason for wanting to
lose weight regularly.
Note : This information is educational
and is not intended to replace standard
medical care or advice.
About the author:
Andrew Nixon is the Founder and President
of the Axionne Health & Fitness Network.
Please email comments and suggestions to
andy@a... This article and others like it
can be found on the Axionne Health &
Fitness Network web page, www.axionne.com
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