Department of Recreation and Wellness
MyFitness - Weight Loss Strategies
The most effective way to lose body fat us through permanent lifestyle changes that include reducing caloric intake and increasing caloric expenditure through exercise. To lose 1-2 pounds of body weight, 3,500 calories must be expended. A safe and reasonable weight loss rate is 1-2 pounds per week. So, go ahead and SLIM UP:
Set Modest Goals
Make small, lasting changes to an everyday routine rather than large, short lived ones. For example, try increasing workout time by 5 or 10 minutes, rather than trying to lose five pounds in a week. Also, look for healthy foods to add to meals, rather than just cutting food out or starving. Choosing modest goals gives the best chance of making lasting changes in a daily routine.
Learn to Like Exercise
If a workout is enjoyable, you will be more likely to keep doing it. Look for activities that are enjoyable. If its being out doors you love, try biking, hiking, or jogging. If you enjoy being with others, find a workout partner or join in a group exercise class. The key is to making exercise rewarding and enjoyable for you.
I Think I Can
To achieve weight loss goals, be strong and resist the urge to go back to old ways. Try using positive self-talk. Tell yourself you can do things, and congratulate yourself for being successful.
Make a Record of Progress
Keeping track of progress is one of the best weight loss tools. Tracking progress makes you more aware of what your achieving. Keep a log of everything you eat and do. Keep in mind that if you are also tracking your weight, weigh yourself weekly instead of daily. Healthy weight loss occurs ever a period of time, not over night.
Friends give encouragement and help the need to achieve goals. Let them be aware of weight loss goals in order for extra support. This will also make you more likely to stick to your diet and exercise plans. Friends can help steer clear of places and situations leading you away from your goals.
Picture a Successful and Healthier You
Imagine yourself exercising or resisting high calorie desserts. It is easy to see yourself skipping out on exercise or indulging in fast food. Instead picture how you will look and feel as your exercising and making healthier food choices. These images will help keep you on track.
Every year, the BGSU Bowen-Thompson Student Union invites Weight Watchers® at work onto campus to help provide motivation, mutual support, encouragement, instruction, and convenience to the BGSU community in their weight loss efforts.