Weight loss: The event

What if weight loss was an event, and you were going into training for it?

If you've read anything I've written up until now, you know that I don't like to talk about losing weight separate from total fitness or training for life. But getting yourself to a weight, and into a body that makes you feel really good, is something that we should talk about.

Your perfect weight/body is personal, it's specific to you and you alone, it's not something you read on a chart (believe it or not), and not necessarily what you weighed 10 years ago. Be very careful not to set a goal, or have an image of yourself that is unrealistic. You know yourself, so be reasonable, optimistic, and realistic in considering your goals, otherwise you will certainly be setting yourself up to fail.

Once you have this idea, or goal, I want you to prepare for its attainment as though you were getting ready for any important event or goal. Your event, at the moment, just happens to be weight loss. And when training, or preparing, for any event - a triathlon, the SATs, an audition for a part in a play, an important interview, or losing this weight - there are things you must do to achieve the best results possible.

You'll need: a) a date, b) a plan/schedule, c) someone to help/support you.

a) The date: If you are preparing for an exam or a race, you know the date of that event - and you prepare, as best you can, right up until that date. But you don't know what place you will come in, or what score you will get - so don't think you can decide how much weight you are going lose by the date you have set either. Bring on your best efforts in training, and you'll reap your best rewards at the finish - that's all you can do - and that is enough.

b) The plan/schedule: Give yourself at least 21 days. Exercise - this will vary based on your schedule/other commitments, your level of fitness, and your willingness, but I recommend (if possible) exercising five days a week like this: two days for 10-15 minutes at a very high intensity (remember, this is intense according to your level of fitness, on a scale of 1-10 you try to stay at around a 7, 8, or 9), two days a week for 30 - 45 minutes of moderately-intense exercise (walking/cycling/yoga - best to mix it up - at a 5 or 6 on a scale of 1-10), and one day of 60-90 minutes of moderate intensity exercise (4 -5 on a scale of 1-10). Diet: eat three to four moderately sized meals (it's probably fair to say that you should be eating less than what you are used to, but don't go crazy, be reasonable). Stop eating between meals (allow yourself to feel a little hungry in between meals - it won't kill you), and take out fried foods and sugary foods (and drinks) for sure.

c) Support: Enlist a friend to do this with you, or to just be your point person for support. Also, check in with me - I'll continue to throw simple, realistic, motivational ideas your way.

At the end, if you have done the work, you will have achieved your goal. Your reward is the work! And, truth be told, you cannot, not lose weight if you modify your diet (reduce your caloric intake and clean it up), and increase your exercise (or exercise efficiency). Best of all, you will be on a path of healthier eating and regular exercise, and we/you can continue to modify your program after 21 days to continue to get good results.

May you have Happy Trails along your way -
Debbie Rocker