12 Tips For Faster Fat Loss Now
Losing weight can feel like an overwhelming task. But it’s not as hard as it seems – nor as complicated. Your weight loss can be fast and simple – if you choose the right diet or weight loss plan.
The problem today is not that we don’t know how to lose weight – but that we don’t know which method to choose. There are countless diets and weight loss plans out there – and many of them do work for some people. But not every diet will work for you. You don’t want to waste valuable time and energy on a diet that doesn’t work.
So how do you find a plan that will speed you towards your dream body? In order to find a diet that works best for you, look for these 3 factors:
#1 It Has A Proven History
If it worked for other people, the diet has a high probability of working for you too. Look for realistic sounding testimonials – which means they won’t sound perfect since they are written by real people. In general, the more testimonials the better.
It’s always more reliable when people are willing to give their full name on a testimonial however many people can be shy about this so don’t expect it.
Before and after pictures are always nice to have although again, not necessary since lesser known diets that work well may not have the money to sponsor a before and after weight loss contest.
#2 It Fits Your Personal Style
While many diets may work – they may not work for you because they don’t mesh with your personal style. Every person is different and has specific preferences, needs and experiences in the weight loss arena.
For example, if you don’t like eating meat or dairy products, choosing a low carb diet plan might not be your best option. If you’re always on the go and don’t have time to prepare meals you might want a plan where the meals are prepackaged and easy to prepare. If you cannot stand to feel hungry when losing weight, you might want to a plan that lets you eat several mini-meals throughout the day.
So before making your final choice, make sure it fits best with your personal style. I’ve seen people lose weight at lightning speed (and even enjoy the process) when they choose a diet based on their personal style.
#3 It Gets You Excited
One of the most underrated keys to success in any weight loss plan is enthusiasm. Too often the thought of losing weight takes on a negative connotation in our minds. You have to get excited about the diet – you have to believe in it and be motivated to commit your time to trying it.
When you don’t believe in the diet you don’t believe that it will help you lose weight – and what you believe you will eventually manifest.
Make sure the diet plan you choose gets you excited and enthusiastic. Perhaps it introduces a totally new concept you’ve never thought of before. Perhaps you’re salivating at the ultra-fast results it produces. Or even perhaps you can relate to the written testimonials. It doesn’t matter as long as it gets you enthusiastic and excited about your weight loss.
So those are 3 key factors that will help you find a diet that works. When deciding on a weight loss plan, keep these 3 factors in mind and you’re guaranteed to choose a diet that will work best for your body and give you incredible results!
Let’s face it. Burning off fat can be frustrating,
especially those final 5 – 15 pounds. Sometimes, it
seems like no matter what we do, the weight won’t
come off.
especially those final 5 – 15 pounds. Sometimes, it
seems like no matter what we do, the weight won’t
come off.
Let’s take a closer look at some of the important
aspects of fat loss that you may already be implementing,
and some that you are most likely not using. These
could make all the difference in burning off those
final pounds and giving you the lean, defined physique
and six pack abs that you’ve been working so hard to get.
aspects of fat loss that you may already be implementing,
and some that you are most likely not using. These
could make all the difference in burning off those
final pounds and giving you the lean, defined physique
and six pack abs that you’ve been working so hard to get.
Mental Tips on Getting Started
1. Determine the reality of your current situation.
Be honest with yourself about where you are and how
far you have to go.
Be honest with yourself about where you are and how
far you have to go.
2. Figure out the things you are doing now that you
would not have gotten involved with, knowing what you
now know. Examples are smoking, drinking sugar laden
soft drinks, junk food snacking late at night, spending
most of your time on the couch, etc.
would not have gotten involved with, knowing what you
now know. Examples are smoking, drinking sugar laden
soft drinks, junk food snacking late at night, spending
most of your time on the couch, etc.
3. Do a complete and honest analysis of yourself and your
skills regarding health and fitness. What do you do well?
Where do you need to improve?
skills regarding health and fitness. What do you do well?
Where do you need to improve?
4. Determine a measure that you can use to gauge your
progress.
progress.
5. Set specific goals for each day, week, and month of what
you need to do to move yourself toward your goals and discipline
yourself to accomplish these small goals that will lead you
to big rewards.
you need to do to move yourself toward your goals and discipline
yourself to accomplish these small goals that will lead you
to big rewards.
Analyzing Your Lack of Fat Loss Progress
Here’s a short checklist of reasons that your fat
loss progress may be stalling.
loss progress may be stalling.
1) Too Many Carbohydrates.
This doesn’t mean you have to eliminate carbs from
your nutrition plan. The right carbs are a vital part
of your fat loss efforts, not to mention your health.
However, any additional carbs above and beyond those needed
have a good probability of being stored as body fat. Weight
training does require a higher carb intake. But most
people don’t train intensely enough for the amount of
carbs that they take in.
your nutrition plan. The right carbs are a vital part
of your fat loss efforts, not to mention your health.
However, any additional carbs above and beyond those needed
have a good probability of being stored as body fat. Weight
training does require a higher carb intake. But most
people don’t train intensely enough for the amount of
carbs that they take in.
2) Stack Your Carbs.
Eat most of your good carbs in your morning meals
and in your post-workout meal. This will help
to stabilize your insulin levels and help you
burn body fat for energy later in the day.
and in your post-workout meal. This will help
to stabilize your insulin levels and help you
burn body fat for energy later in the day.
Forego the pasta, potato or rice at your evening
meals for lean proteins like fowl or fish, along with
a side dish of veggies. Or enjoy your favorite protein
shake recipe. Okay, maybe not your favorite if your
favorite contains a lot of simple carbs, but you get
the idea.
meals for lean proteins like fowl or fish, along with
a side dish of veggies. Or enjoy your favorite protein
shake recipe. Okay, maybe not your favorite if your
favorite contains a lot of simple carbs, but you get
the idea.
3) Too Much of the Wrong Type of Cardio.
What happens to the guy or gal who performs 1-2 hours
of cardio a day? (We know you’re out there!)
of cardio a day? (We know you’re out there!)
They send their body into a tailspin, a state where
the “starvation hormones” secreted by the body skyrocket
(it’s your body’s survival mechanism, a response to
too much exercise!) causing fat cells to try to hoard
their energy!
the “starvation hormones” secreted by the body skyrocket
(it’s your body’s survival mechanism, a response to
too much exercise!) causing fat cells to try to hoard
their energy!
Too much cardio will eat away at muscle tissue, causing
your metabolism to slow down and your body to start
storing fat. In other words, the exact opposite of what
you are trying to accomplish. Substitute shorter duration,
high intensity interval training for the slow, long
duration cardio you’ve been doing and watch your
metabolism get a boost as you burn more fat in less time.
your metabolism to slow down and your body to start
storing fat. In other words, the exact opposite of what
you are trying to accomplish. Substitute shorter duration,
high intensity interval training for the slow, long
duration cardio you’ve been doing and watch your
metabolism get a boost as you burn more fat in less time.
4) Never “Cheating” on Your Diet.
Once in a while you should let loose and give yourself
a break from the rigors of dieting and scale watching.
In fact, it’s helpful in losing weight.
a break from the rigors of dieting and scale watching.
In fact, it’s helpful in losing weight.
That’s because continual dieting eventually leads to
roadblocks where the body responds by slowing its metabolic
rate. Strict dieting also takes its toll on you mentally,
and can leave you feeling deprived.
roadblocks where the body responds by slowing its metabolic
rate. Strict dieting also takes its toll on you mentally,
and can leave you feeling deprived.
That’s a bad combination! Taking in a couple of high
calorie meals once every 7-10 days not only provides
a mental break from dieting, but helps you side-step
roadblocks by preventing the body from entering a
starvation state where the metabolic rate slows.
calorie meals once every 7-10 days not only provides
a mental break from dieting, but helps you side-step
roadblocks by preventing the body from entering a
starvation state where the metabolic rate slows.
Another way to approach this is on a daily basis.
Here’s an example. Don’t forget the numbers are for
the example only. You’ll need to adjust the calorie
number to what’s appropriate for you.
the example only. You’ll need to adjust the calorie
number to what’s appropriate for you.
Day 1 – 2,600,
Day 2 – 2,500
Day 3 – 2,400
Day 4 – 2,300
Day 5 – 2,200
Day 6 – 2,100
Day 7 – 2,000
Day 8 – 2,500
Day 9 – 2,400
Day 10 – 2,300
Day 11 – 2,200
Day 12 – 2,100
Day 13 – 2,000
Day 14 – 1,900
Day 15 – 2,400
Day 16 – 2,300
Day 17 – 2,200
Day 18 – 2,100
Day 19 – 2,000
Day 20 – 1,900
Day 21 – 1,800
Day 2 – 2,500
Day 3 – 2,400
Day 4 – 2,300
Day 5 – 2,200
Day 6 – 2,100
Day 7 – 2,000
Day 8 – 2,500
Day 9 – 2,400
Day 10 – 2,300
Day 11 – 2,200
Day 12 – 2,100
Day 13 – 2,000
Day 14 – 1,900
Day 15 – 2,400
Day 16 – 2,300
Day 17 – 2,200
Day 18 – 2,100
Day 19 – 2,000
Day 20 – 1,900
Day 21 – 1,800
At this point, I will take a look at my progress (using body
fat calipers, the scale and the weight increases on my
exercises) and then devise a new plan for the next three weeks.
fat calipers, the scale and the weight increases on my
exercises) and then devise a new plan for the next three weeks.
The cycling of calories in this manner is good both for
building muscle and losing fat. How high you start and how low
you go depends both on your goals (building muscle or losing
fat) and your individual metabolism. If you are building muscle
you don’t want to make your low days too low. You just want to
have some slightly lower calorie days so that you keep fat gain
to a minimum as you add muscle.
building muscle and losing fat. How high you start and how low
you go depends both on your goals (building muscle or losing
fat) and your individual metabolism. If you are building muscle
you don’t want to make your low days too low. You just want to
have some slightly lower calorie days so that you keep fat gain
to a minimum as you add muscle.
For losing fat, you don’t want your high days too high (for
obvious reasons) but you also don’t want your low days too low,
otherwise you will lose lean muscle and put your body into
starvation mode, which will cause it to slow your metabolism
down and store fat – two big no no’s. If the weight stops coming
off, don’t always go lower on calories but consider increasing
your cardio training (or just increasing the intensity of the
time that you do your cardio – the more intense it is, the more
calories you burn during the same amount of time).
obvious reasons) but you also don’t want your low days too low,
otherwise you will lose lean muscle and put your body into
starvation mode, which will cause it to slow your metabolism
down and store fat – two big no no’s. If the weight stops coming
off, don’t always go lower on calories but consider increasing
your cardio training (or just increasing the intensity of the
time that you do your cardio – the more intense it is, the more
calories you burn during the same amount of time).
You still need to be careful with the amount of food
you eat when you do this. After all, it doesn’t take
too much to completely wipe out that week’s progress.
you eat when you do this. After all, it doesn’t take
too much to completely wipe out that week’s progress.
5) Paying Attention to The Scale Only.
The scale is not the “end-all” measurement of progress.
You also monitor a couple of other things, primarily
body composition, energy and strength.
You also monitor a couple of other things, primarily
body composition, energy and strength.
As I’ve said before, don’t go just by the scale. It
can deceive you and frustrate you. Get yourself a
nice pair of electronic skin fold calipers and keep
track of your muscle gains and fat loss.
can deceive you and frustrate you. Get yourself a
nice pair of electronic skin fold calipers and keep
track of your muscle gains and fat loss.
Skin fold calipers, along with the scale are a much
truer indication of your progress.
truer indication of your progress.
6) Eat More Good Fat
Getting enough of the good fats will help you lose fat, build
muscle, and recover faster from your workouts. In addition, it
has myriad health benefits, including being good for your heart.
Good fats include: polyunsaturated ( especially Omega-3′s), such
as those from fish and nuts, as well as monosaturated fats, such
as those from peanut butter, olive oil, egg yolks, and fish oil.
muscle, and recover faster from your workouts. In addition, it
has myriad health benefits, including being good for your heart.
Good fats include: polyunsaturated ( especially Omega-3′s), such
as those from fish and nuts, as well as monosaturated fats, such
as those from peanut butter, olive oil, egg yolks, and fish oil.
Bad fats include saturated fats from things such as animal and
coconut fats. Then there is the worst kind of fat the man made
kind, trans fatty acids which can be found in our typical, of
no redeeming value, junk foods such cookies, chips, fries and
margarine.
coconut fats. Then there is the worst kind of fat the man made
kind, trans fatty acids which can be found in our typical, of
no redeeming value, junk foods such cookies, chips, fries and
margarine.
Limit, if not stay completely away from, the bad fats and try
to get about 30 – 35% of your calories from the good fats.
to get about 30 – 35% of your calories from the good fats.
“Studies show that higher-fat diets make more sense for fit people
than low-fat diets,” says Liz Applegate, Ph.D., author of
Encyclopedia of Sports & Fitness Nutrition. “In one study,
endurance athletes ran up to 24 percent longer before they fatigued
when they ate a diet that was above 30 percent fat compared to
one that was below 20 percent,” she says.
than low-fat diets,” says Liz Applegate, Ph.D., author of
Encyclopedia of Sports & Fitness Nutrition. “In one study,
endurance athletes ran up to 24 percent longer before they fatigued
when they ate a diet that was above 30 percent fat compared to
one that was below 20 percent,” she says.
More importantly to most readers of this newsletter, researchers
are now beginning to realize the fact that a nutrition plan high
in the good fats helps the body to burn fat. Omega-3 fatty acids
increase the size of your cells’ fuel-burning furnaces so your
metabolic rate rises and you burn more calories every minute of
every day.
are now beginning to realize the fact that a nutrition plan high
in the good fats helps the body to burn fat. Omega-3 fatty acids
increase the size of your cells’ fuel-burning furnaces so your
metabolic rate rises and you burn more calories every minute of
every day.
Omega-3′s also help your body’s sensitivity to insulin. This
helps your body store less fat. In addition, the fat you do
store is more readily and easily converted into energy and
burned during activity. This keeps your blood sugar levels stable
and keeps you away from those famed sugar crashes and cravings
and irritable mood swings.
helps your body store less fat. In addition, the fat you do
store is more readily and easily converted into energy and
burned during activity. This keeps your blood sugar levels stable
and keeps you away from those famed sugar crashes and cravings
and irritable mood swings.
7) Don’t Get Frustrated by A So Called Lack of Progress.
I received an email the other day from a man who wanted to
thank me for the quality information I have provided to him.
thank me for the quality information I have provided to him.
He’s lost 100 pounds in the past two years and he
didn’t think this was very good progress because
of what he’s seen others do.
didn’t think this was very good progress because
of what he’s seen others do.
Stuff like this drives me nuts. He made phenomenal
progress and should be extremely proud of himself
and what he accomplished. Please people, don’t let
the progress of others (especially those in ads)
cause you to get frustrated with what you’ve
accomplished.
progress and should be extremely proud of himself
and what he accomplished. Please people, don’t let
the progress of others (especially those in ads)
cause you to get frustrated with what you’ve
accomplished.
Sure, you can use those outstanding results to
motivate you but don’t let them make you think what
you aren’t doing isn’t special. Don’t let it derail
you from your goals.
NEXT ARTICLE
How To Find A Diet That Works
The problem today is not that we don’t know how to lose weight – but that we don’t know which method to choose. There are countless diets and weight loss plans out there – and many of them do work for some people. But not every diet will work for you. You don’t want to waste valuable time and energy on a diet that doesn’t work.
So how do you find a plan that will speed you towards your dream body? In order to find a diet that works best for you, look for these 3 factors:
#1 It Has A Proven History
If it worked for other people, the diet has a high probability of working for you too. Look for realistic sounding testimonials – which means they won’t sound perfect since they are written by real people. In general, the more testimonials the better.
It’s always more reliable when people are willing to give their full name on a testimonial however many people can be shy about this so don’t expect it.
Before and after pictures are always nice to have although again, not necessary since lesser known diets that work well may not have the money to sponsor a before and after weight loss contest.
#2 It Fits Your Personal Style
While many diets may work – they may not work for you because they don’t mesh with your personal style. Every person is different and has specific preferences, needs and experiences in the weight loss arena.
For example, if you don’t like eating meat or dairy products, choosing a low carb diet plan might not be your best option. If you’re always on the go and don’t have time to prepare meals you might want a plan where the meals are prepackaged and easy to prepare. If you cannot stand to feel hungry when losing weight, you might want to a plan that lets you eat several mini-meals throughout the day.
So before making your final choice, make sure it fits best with your personal style. I’ve seen people lose weight at lightning speed (and even enjoy the process) when they choose a diet based on their personal style.
#3 It Gets You Excited
One of the most underrated keys to success in any weight loss plan is enthusiasm. Too often the thought of losing weight takes on a negative connotation in our minds. You have to get excited about the diet – you have to believe in it and be motivated to commit your time to trying it.
When you don’t believe in the diet you don’t believe that it will help you lose weight – and what you believe you will eventually manifest.
Make sure the diet plan you choose gets you excited and enthusiastic. Perhaps it introduces a totally new concept you’ve never thought of before. Perhaps you’re salivating at the ultra-fast results it produces. Or even perhaps you can relate to the written testimonials. It doesn’t matter as long as it gets you enthusiastic and excited about your weight loss.
So those are 3 key factors that will help you find a diet that works. When deciding on a weight loss plan, keep these 3 factors in mind and you’re guaranteed to choose a diet that will work best for your body and give you incredible results!
NEXT ARTICLE
If Diets and Weight Loss Programs Leave You Cold – Start Your Own!
Anything that I write on the subject of weight loss has GOT to include facts. Not supposition. Not opinion. Not argument. Not pie-in-the sky. None of that. I said “facts”, and I am talking about proven facts on the subject of diets and weight loss.
Fact #1: Diets are not a permanent weight loss solution.
Fact #2: Even a “good” diet is usually mis-handled. (Okay, one opinion.)
Fact #3: You won’t get there without exercise.
Fact #4: In place of a “diet” you need to substitute good nutrition.
Fact #5: Almost everything else is a helper or a hindrance.
Fact #6: You need your own weight loss program, not somebody else’s.
A DIET IS NOT A PERMANENT WEIGHT LOSS SOLUTION
It is well documented that dieting, that is removing certain things from you normal list of foods you eat or eating only certain foods, does not work as a permanent weight loss solution. The explanation of this could be the subject of a book itself, but to make it short, you get bored, it’s hard to stay on the diet, dieting produces changes in your body that encourage weight gain, you lose energy, it just isn’t fun and so on. Pick any diet you want. Are you prepared to spend the rest of your life eating that way? Probably not. The only real solution to a lifetime problem is a change in lifestyle and behavior.
DIETS ARE COMMONLY MISUNDERSTOOD AND MISHANDLED
Here’s a classic example: The Atkins diet! Ask almost anybody you know what the Atkins diet is, and they will say it’s a diet that lets you eat lots of things like steak, bacon…you know, the fun stuff, without worrying about those nasty old veggies and carbohydrates. That’s why it’s called “low carbohydrate”, right? Shows how far most people read. A few pages into the Atkins diet plan, you learn that eating like that is only supposed to be done for about the first two weeks, to shift your body into the proper mode for the next three phases. In each of those phases, Dr. Atkins actually instructed people to begin adding certain foods, including carbohydrates, back in because it is not healthy to remain on a straight diet of chicken-fried steak or whatever for the rest of your life.
Just to drive the point home, I have a friend who went on the Atkins diet over two years ago. After a couple of years, he was still eating the from the list of foods that were recommended for the first two weeks! He lost weight at first, he’s gaining it back now, and then some, and has no idea why the Atkins diet doesn’t work any more.
It’s interesting to note that the Atkins diet, and almost any other weight loss program, diet drink, diet pill, fitness coach, you name it, includes exercise as being important to their product being effective.
YOU HAVE GOT TO EXERCISE FOR WEIGHT LOSS
In fact, many people could lose most of the weight they need to lose just by getting into the right exercise program and staying with it! That’s half the problem. Our bodies are designed by Mother Nature to DO THINGS! Clicking the remote doesn’t count. Again, this topic is broader than the scope of this article, but the facts are that if you want to improve your overall health, defeat or at least delay dozens of mental and physical conditions, get more enjoyment out of life, live longer, live better, AND lose weight, you need to exercise.
The basic rule of weight loss and weight gain is that if you eat more calories than you burn you gain weight. If you burn more calories than you burn, you lose weight. That simple.
For most people it really seems simple. If they eat less, they will lose weight!
IN PLACE OF A DIET YOU NEED TO SUBSTITUTE GOOD NUTRITION
As pointed out above, simply cutting foods out of your diet is not the answer. However, the solution is simple – just eat sensibly. Nobody ever said you can’t eat chocolate cake, just that you shouldn’t eat two or three pieces a day, and the piece you DO eat should be a normal size. We all have at least a vague idea of what foods we SHOULD be eating, and we have a good idea of what we shouldn’t be eating, or at least eating a lot of. This is an active process. Most people drive up to the window and say, “Give me your 99 cent greaseburger and a cup of water with sugar.” When asked if they want to “supersize” it, they agree. Even the good restaurants serve a lot more food than it is healthy to eat, but most people go ahead and eat it anyway because they have no idea of how much they should be eating, because it tastes so good, or because they were taught to clean their plates.
DON’T WORRY ABOUT THE FRILLS
You see a lot of diet and weight loss products that claim that they have found THE SOLUTION to your weight loss problem. Hardly anybody gets overfat (Arnold Schwarzenegger is “overweight”) because of one single thing. Mostly, it will occur over a period of time because of a combination of factors. While nutrition and exercise are two of the absolute MOST important factors, simply changing one without the other doesn’t work as well as putting both into action. Little things like an electric exercise belt, a pill made out of grapefruit, or a secret drink from Tahiti might help your weight loss program, but if you aren’t already doing the two most important things, don’t expect to see much in the way of results. That’s why so many of these diet and weight loss products have a remark on the label that says something like “…when used in conjunction with a proper diet and regular exercise.”
There is good scientific evidence that things like cortisol and caffeine can influence weight gain and weight loss, for example, but if you were to try to control your weight over a lifetime by controlling these factors, you probably would not notice any real results. If, however, you were to begin eating sensibly and getting more exercise, taking cortisol blockers or cutting caffeine out of your diet MIGHT contribute a few extra pounds of weight loss, but it is weight you will probably lose eventually if you stay on your weight loss program.
YOUR WEIGHT LOSS PROGRAM, THAT’S THE GOAL
You are not your brother, your sister, or your mother no matter how closely you are tied to them genetically. What works for one of them might not be what you need. While there is scientific fact to back up the exercise equations outlined above each person is going to react in their own unique way. You need to exercise, but maybe not as much as your friend. You need to eat less chocolate ice cream, but maybe you can’t eat as much as your friend does. You need to make any weight loss program work for you by designing it around you. Do the exercises you like to do, just make sure you are doing enough. What’s enough? Well, you will have to experiment and see. Eat the foods you like, just eat them in sensible quantities and eat primarily foods that have a lot of real nutrition in them. What foods? Again, you will have to find your way, probably by trial and error, although there are many excellent books to give you guidance.
Speaking of goals, your goal is to be healthy and happy. Wanting to weigh a given weight because somebody else weighs that amount is senseless. You shouldn’t even be trying to weigh what you weighed in high school, because, physically speaking, that was a different person. He or she was someone with a different metabolism, lifestyle, and tastes. Concentrate on getting your exercise and eating properly and let your body figure out how much it needs to weigh.
Trying to tailor a weight loss program on someone else’s results is just asking for trouble as far as weight loss is concerned. They may be able to run faster than you. They may have a higher metabolic rate than you. They may have a different bone structure. They may have fewer obstacles than you. Let’s face it, somebody like Brad Pitt and Angelina Jolie can have the best equipment, the finest personal trainer, and can make the opportunity to sculpt a beautiful body. Plus they have the incentive of knowing that their multimillion dollar salaries depend on their maintaining the basic equipment their genetic makeup endowed them with. You and I have an old set of barbells, a cracked sidewalk, sneakers that are falling apart, live paycheck to paycheck, and the kids are going to be home in two hours. You and I are not going to look like Brad, Angelina, or Arnold. Just do the best you can with what you’ve got, and you will not regret the outcome, trust me.
In the past few years, information on childhood obesity seems to be everywhere. The reason for this is because of the frightening rate at which the number of obese children is growing. Society is consequently trying hard to react to a worsening problem that is spreading to almost epidemic proportions.
There are four main steps all parents must take in order to prevent childhood obesity in their children.
Abolish soft drinks from the diet
One of the biggest problems in children’s diets today is that of carbonated soft drinks. Because of the fact that there is absolutely no nutritional value in these drinks, it is crucial that they are eliminated from the diet. This is particularly recommended by physicians and nutritionists as an important factor in combating the epidemic of childhood obesity that has become a reality of the modern era.
Elimination of these drinks from your child’s diet may be a difficult process, depending upon age and the amount of consumption. If the child is at an age where he or she does not yet make a choice in what is consumed, then the process is easy. This is where you simply stop giving these drinks to the child, replacing them with more healthy alternatives. Where children are old enough to help themselves, it is important to ensure that no soft drinks are available. Stock your refrigerator with low-fat milk, water, or fruit juices made from real fruit.
Remember that you are a role model for your child and therefore, it is important that you lead by example in your choice of nutritious drinks both at home and when dining out.
By creating a soft drink free environment at home and teaching your child about healthier alternatives, you can help to change the thought processes. This is only one step but that step can go a long way toward helping your child to achieve or to maintain a healthy weight.
Restrict fast food
For children who are already showing signs of obesity, it is best to completely eliminate things such as hamburgers, fried chicken, chips, milkshakes and other fattening products from fast food restaurants. However, if this has been part of the child’s routine, it may be difficult. Although scientific literature gives no specific recommendations, it is believed among nutritional experts that fast food is acceptable on a once per week basis.
It is not necessary to totally eliminate takeaway food from the diet but rather to help the child to make healthier choices. Many fast food restaurants are now listening to public opinion and providing a healthier range of food rather than just the traditional range that they are renowned for.
To totally eliminate fast food would be unrealistic as there is also a social connection, particularly in the older children. Often this is a meeting place for friends and it would be hard for the child to resist temptation. It is crucial therefore, that parents ensure their child understands how the traditional fast foods contribute to obesity.
Limit television viewing
It would be unrealistic to think of eliminating television from your child’s life not to mention deprivation. There are many programs on television these days that are beneficial to your child’s development. However, it is important to limit television viewing as well as other technology such as DVDs and internet.
Child rearing professionals advocate no television at all for children under two and no more that two hours per day for children over two. This also applies to other media technology though internet surfing for homework purposes could be exempt. Remember also that if your child is spending a lot of time on the internet, it is important to have internet security software for their protection.
Another way of restricting television viewing is to only have a television in the family room rather than allowing your child to have one in the bedroom.
Dinner time is for enjoying the meal and also for enjoying the company and closeness of family. Turn the television off to promote conversation.
Promote physical activity
One of the great regrets of our modern age is the lack of activity of our children. Imaginative play has been replaced by media technology which induces sedentary lifestyles. Our children should all be physically active every day. This can take the form of play, sport, physical education, walking to school or shops, community activities, or any other activity that requires a level of physical exertion.
Pre-school children should be engaging in a minimum of three sessions each week of physical activities that last more than twenty minutes at a time and that require moderate to vigorous levels of exertion. This should increase as the child gets older. As the child reaches school age, this activity should be reaching around 30 minutes to an hour of physical activity on all or most days of the week.
These recommendations will be difficult at first for the child who has been inactive so don’t expect results too quickly. Aim for fun activities with siblings or parents at first. Things such as playing a game of tag or going for a family walk in the park are better than doing nothing and will be beneficial to everyone. Gradually increase the activity during these outings. If done in a fun atmosphere, the child will look forward to these activities and it will become a natural way of life.
Looking to the Future
Unfortunately, obese children often grow up to be obese adults. They are then likely to suffer diseases attributable to this obesity and the economic costs to the community are substantial.
It is therefore in everybody’s interests for measures such as the abolition of soft drinks and fatty fried foods, sweets and chips and any other obesity producing foods to be banned from school tuck shops and in other areas where children frequently purchase foods. Advocating for our children’s health and for the future of this generation is of the utmost importance.