What is your underlying body type?
No one knows your body better than you, so the first step is to identify your body type. This is the body shape you were born with and may have left behind a few pounds back. It's the shape that you know is inside, and that we want to help you bring out.
For simplicity, this article presents the three classic types for most people. If you don't see yourself described here, consider that you may have a combination.
- Ectomorph types are typically skinny with a delicate frame and bone structure, small joints, and lean muscle. Flatter chest, smaller shoulders, thinner build, and fast metabolism are traits. Ectomorphs generally gain weight in the stomach first, then all over the body evenly. If you are lucky enough to belong to this group, fat loss comes easier, but it still takes conscious effort.
- Mesomorph types have large bone structures, large muscles and a naturally athletic, rectangular physique. Mesomorphs make the best type for bodybuilding. They find it easy to gain and lose weight just about everywhere. If you belong to this group, you are naturally strong and have the perfect platform for losing weight and building muscle
- Endomorph types are broad yet generally soft. Endomorphs gain fat very easily. A shorter build with thick arms and legs is typical of this type. Muscles are strong, especially the upper legs. Endomorphs get round or stocky with weight gain. A slower metabolism makes weight loss more challenging. The good news for this type is that you can gain muscle easier than the other types.
What does body shape have to do with it?
The shape of your body is dictated by your body type; nothing more, nothing less. Your goal is to bring out your underlying frame and to look your best. Your body shape affects your posture and gait, and it has a major role in your physical attraction. A pleasing shape implies good health and fitness of the body. We want to enhance our assets (height, build and muscle) and work on the fatty areas (stomach, butt, arms, and thighs). Within the context of your basic structure, create a clear picture in your mind of how you want to look and how you want your clothes to fit. Then decide what needs to change. If you're thinking everything needs to change, don't worry. Most of us lose body fat all over at the same time! And most of us have to spend extra effort on specific fatty parts.
What is your weight loss goal?
It's very important to set a realistic weight loss goal for yourself. That means you must allow yourself time to get to your goal. Most doctors agree that we can safely lose one to three pounds per week. The average person needs to eliminate 500 calories a day to lose one pound a week. A combination of diet and exercise can speed up weight loss remarkably. For example, you might eat 200 fewer calories and burn 300 calories through exercise to get to that 500-calorie decrease.
What lifestyle changes ensure weight loss?
It's true. Most of us have to make some changes to our lifestyle in order to lose weight and keep it off. What better time than now to make a few healthy changes? The following simple tips come directly from people who have succeeded at losing weight and keeping it off.
How do you talk to yourself?
This may be the most important and most overlooked tip here: Train your brain to give you positive feedback on your weight loss efforts. Do this the minute you wake up in the morning, throughout the day, and at bedtime. Don't allow negative thoughts to creep in. Tell yourself you're on track for a better, healthier, trimmer body. Tell yourself you'll do better today than you did yesterday. Tell yourself that every day, in every way, you get better and better and better. The power of self-motivation is the most inspiring and effective weight loss secret of all. Yes, we may fail one day, but we get up and try harder the next day. Positive self-talk absolutely leads to success... in everything. Weight loss is just the beginning. Try it now!
- Eat breakfast every day. You have the energy to get through the entire morning, and you won't be tempted to over eat later. Healthy breakfast foods include eggs, fruit smoothies, oatmeal, and bran cereal with milk. Be sure to read package labels and avoid products with added sugar or fat. Typically fat-free products have added sugar, and sugar-free products have added fat. Try to choose foods that have the least processing and fewest ingredients.
- Weigh yourself every day at the same time of the day. This may sound daunting, but you need to see the results of your efforts. Some people lose weight quickly, others do not. Learn your rate of weight loss and use it to plan ahead. It's amazing how a few pounds can make a huge difference.
- Get up and move. Turn off the TV, take a walk, clean house, mow the lawn, climb a tree, or whatever it takes. Try the sport(s) you used to love. Many people find that it's easier and more convenient to work out at home, so consider buying an exercise machine. These machines can be inexpensive compared with gym memberships. Just get in the habit of moving your body every day. As the weight comes off, you'll find renewed energy and stamina for any activity you enjoy.
