Behavior Modification – Behavior seeks a balance in your life. When you have equal sides of health, recreation, family and work your life becomes stronger and better and more fulfilling. Behavior and lifestyle are major factors in managing weight. Eating in healthy ways, monitoring one’s weight, increasing exercise, setting goals, and seeking support when needed are all strategies for weight loss success.
Start keeping a record of eating and exercise, and then analyze what works and what needs to change. Keeping a record of food, daily habits and exercise is helpful for becoming more aware of your habits and identifying what you can work on improving.
That first day, that first week is very tough. It seems like there isn’t enough time or even energy. But for people with obesity, exercise is important for overall health and can reduce the risk of a heart attack. The benefits of exercise extend far beyond losing and maintaining weight. Regular exercise promotes bone health and mental health and delivers a number of other health benefits. A doctor can advise on what exercise it safe for your individual needs.
Can you redo your daily schedule and find time to exercise? That is what it takes! You have to find that free time. The Centers for Disease Control (CDC) recommends the equivalent of 150 minutes of moderate aerobic exercise each week, or 75 minutes of vigorous exercise. A doctor can make recommendations specific to a patient, taking into account weight, physical limitations, and risk factors. It doesn’t have to start with a marathon. Please look at our section for a list of our 100 body weight exercises that you can easily do without making any purchases for equipment.
Although thousands of books have been written about successful fitness programs it comes down to setting some realistic goals. How do you want or think you can lose 1 pound a week? How many calories are burned by walking 1 mile a day? If I delete one can of soda a day plus walk around the block quickly for 30 minutes will that be a good start? All these are great questions and as you think of losing weight by fitness make sure you think about toning too. Your whole body needs to be fit and many exercises can work on every part of your body. Don’t think of it as a chore. Think fun, new adventures, and the beginning to a long term healthy and happy life.
Changing habits is essential for weight loss, and can be the most challenging part. Habits are integral to our daily life, and performed without thought. Finding the motivation and means to modify your behavior is a challenging and rewarding step to successful weight loss. In the end, you will be rewarded for taking control of your health!