Overweight? Start here to help you get on track

If you’ve found your way to this article, chances are it may have been quite some time since you’ve been involved in a successful fitness program – if ever. Well, forget about the past because the good news is that you’ve made the first step towards a healthier and longer life by inquiring about where to start. Your success is in your hands and the following are some tips, principles and steps you can take to ensure that you realize the success and benefits of getting healthy by reducing excess fat.

The following are a number of steps to help you get to a healthier life. Many people come to me asking, "Help me lose weight quickly for my wedding," or other key events or seasons.  The principles below are not focused on how to lose quickly but are  intended to have sustaining results and does not approach your fat loss to help you get in shape as fast as possible.  If you are overweight or obese, the key is to change your habits and treat this process like a marathon, not a sprint. That may not sound as appealing, but it is key for lifelong results.

• Talk to your doctor. She will know your body and provide other information or sources to enhance your chances of success.

• This is a change in your life, not a short term project. The lifestyle you knew is over, including eating habits and activity. If you want to change your body and health, you need to change your life.

• Start today. Don’t wait until after that vacation or the Friday dinner party. Start right now.

• To start, do something active every second day. All this depends on your age, fitness level, weight, etc., but schedule activity every second day. This may start with just walking, but make sure you walk for at least 20 minutes and at a pace where you feel your heart rate increase more than the level it’s at than when you walk and shop.

• Start drinking a lot of water. 8 glasses a day should suffice.

• Learn, learn and then learn some more. There is so much to know when you live a fit lifestyle. Learn about the foods you should eat and the foods you must stop eating. Learn about when to eat and how to cook it. How to workout and when. This journey includes a lifetime of education and the sooner you start, the sooner you will realize success.

• There is no magic pill or shortcut., but following proper nutrition and fitness programs work – guaranteed.

• Eat 5 small meals a day. I said small meals.

• Write down what you eat. Determine how they all add up in calories, how much of it is protein, carbohydrates and fat. Once you’ve determined what you should be eating, make the adjustments based on your current eating habits. Use the site Fitday.com to help you track what you eat.

• Get comfortable with the idea that you will be lifting weights. No, you won’t turn into a female Arnold Schwarzzenager. You’ll lose fat. Trust me.

• Shop smarter. Avoid the middle of the grocery store and only shop on the outside, where you find fresh produce. Processed foods should become a thing of the past.

• Treat your activity like the appointment you can’t miss. If you can make it to the hairstylist, you should be able to make it to the appointment that will save your life.

• Find what inspires you and cling to that.

• Reward your successes.

• Explore this website and others. There is much to know, more than we could ever put in one article. Be sure to find articles such as:
 - How to determine your nutritional goals
 - Tips on beginner workouts
 - What foods are best for your goals
 - Etc.

I know this whole process seems terrifying, but your interest, inspiration, determination and dedication will result in your success. Take it slow when you start, but make sure you start and focus on improving your eating and activity level as aggressively as your doctor deems it to be healthy.

You will see and feel the difference it makes.