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Losing weight: your first steps

BY GARY HIMING
 WEDNESDAY, JANUARY 02, 2002

How do I lose weight?
 
When weight loss is one of the reasons a client has come to see me, the warning bells sound. This is the time to explore the reasons behind the reasons. So before I even discuss the "what and how" of losing weight I need to know not only what your purpose is for losing weight but also what you mean by losing weight. And just as important, the cause of your being overweight and whether you're willing to change certain influential behaviours. To decipher the complexity of the thought or thoughts behind the question "how do I lose weight?", I ask a serious of exploratory questions. I invite you to consider how you would answer the following:
Tailoring your own program

Once the above questions have been answered, I can proceed to help you burn body fat based on a knowledge of how much fat you want to lose or what would be an appropriate fat loss and a timeframe to do it in that fits into your current lifestyle. I would take body composition measurements to assess how much body fat and how much lean tissue you have. This allows the quantity of fat loss to be estimated and the possible rate of fat loss per week/month that can be achieved through increased activity. Of great importance is differentiating weight loss and fat loss and explaining the benefits of maintaining lean tissue [muscle] as this is the mechanism that burns off the excess fat during activity.

A program of activity would then be formulated. This would take into consideration the person's outcomes, daily work schedules, and preferred activities. We would discuss the levels of ambient activity [day to day movement/ incidental movement that occurs at work, home, leisure] the person can incorporate/increase and the formal sessions of exercise [set sessions of activity such as gymnasium, brisk walks, sports] that would be achievable.

Staying motivated

It takes approximately 2 to 6 weeks for new behavioural patterns to become habitual. This is the period when much encouragement and support from others is needed as well as some rigor and discipline by the person wanting to burn fat. What I find is if there is a burning desire to change, then action takes place and phenomenal results will occur. If the required fat-burning activities are presented as fun, enjoyable and achievable, they lose the appearance of being a chore and become instead something to look forward to. I always frame that this is a journey and sometimes we can get waylaid along the way and not be able to stick to the exercise regime set. Illness, family matters, work and social commitments that must be fulfilled can upset the patterns set. Except and expect these things to occur, go through them and get back on track.

The next step is to get moving. "What's the first achievable activity I can do today that will make a difference?" This is a question I suggest people write in their diary, day planner or place as a notice on the fridge to help them install the new behaviors they need to succeed.

Activity begets activity. The more active you become, the more energy you perceive you have, the more energy the more activity you want to do.

For some the benefits of increased activity soon go beyond weight loss. They discover other benefits for them. A change in self-image, personal wellbeing, energy levels, the positive response from others around them, the handling of stress loads and work demands, being able to enjoy activities with family and friends. My suggestion is to focus on increasing activity levels and the fun you can have with it and fat loss is a by-product of the process.

The best activities for burning fat

The best exercises for fat loss are those that maintain a heart rate at 60% to 70% of maximum for an extended time period (greater than 10 minutes). This is known as cardio activity.

Your heart rate range is calculated thus:

220 - age = approximate maximum heart rate

Example: 220 - 35 = 185
60% to 70% of 185
Þ 111 to 130 beats per minute

Types of activities:

  • Fast walking
  • Jogging/running 
  • Cycling 
  • Swimming 
  • Rowing 
  • Skipping

Sporting activities:

Recreational activities:


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