Let's look at the effects and possible complications of obesity: Obesity increases the risk of developing disease. Possible complications include: ? Heart disease ? High blood pressure ? Cancer ? Diabetes ? Gallbladder disease ? Breathing problems ? Bloating and stomach upsets ? Varicose veins ? Severe psychological problems In fact, according to some studies, almost 70 percent of heart disease cases in the United States are linked to excess body fat, and obese people are more than twice as likely to develop high blood pressure. Obese women are at nearly twice the risk for developing breast cancer, and all obese people have an estimated 42 percent higher chance of developing colon cancer. Almost 80 percent of patients with Type 2, or non-insulin-dependent diabetes mellitus are obese. The risk of medical complications, particularly heart disease, increases when body fat is distributed around the waist, especially in the abdomen.
This type of upper body fat distribution is more common in men than in women. The social and psychological problems experienced by obese people are also challenging. Discrimination for "fat" people is most likely to occur in educational institutions, employment, and social relationships. Other psychological effects include stress, nervous tension, boredom, frustration, lack of friends, depression, inferiority complex, and poor self-esteem. Here are some action steps to take. 1.
The Proper Plan Before taking actions in any problem we encounter, there should always be a plan first. Beginning a task without planning is like building a house without a blueprint or fighting against a basketball team without a team play with your teammates. How can you expect a good outcome? Losing weight is not at all different from any other situation.
It also involves taking action based on proper plans built on good information. The better your plan, the more solid the information it is based on, the more satisfying your result. 2.
Setting a Goal Okay, so your weight is 20% above the considered normal for your height. You tend to eat more than 5 regular meals a day. You're certain that you're physically unfit. Now, the question is, what do you want to happen? Setting a goal is the first step in planning.
Know what you want to accomplish. This way, the road you are taking is clear. You can keep track of your journey - whether or not you are heading in the right direction. With a goal in mind, you are always motivated to finish a task, or in some cases, to start doing it. 3.
Be Definite Setting a specific goal, when planning to lose weight, improves your chances of success. Be clear and definite with what you want happen. Vague aims such as 'I'd like to be healthier' or 'I need to lose a few kilos,' tend to produce half-hearted efforts and poor results.
Instead, state your goal distinctly: 'I want to lose 2-3 kilos this week and every week' or 'I will trim my waist line from 40" down to 32" by the end of the month.' If you need to, write it down and put it where you will always see and read it. This way, you'll always be reminded of what you want and need to accomplish by the end of the month, the week, or even the day.
4. Be Realistic In establishing a definite goal, make sure that it is possible and doable - realistic, in simpler terms. How can a goal like 'I'll lose 15 lbs in just a week happen if even the most accurate weight-loss diet suggests that you can only burn 6-7 lbs in a week? Goals need to be sensible so that they can be achieved. When you set an unrealistic goal, you're setting yourself up for disappointment.
Many people give up on their goals because they fail to base their plans on the correct information. 5. Strategizing After deciding on your goal, the next step is planning how to accomplish it. Planning involves proper scheduling of activities throughout the whole day for a certain period of time. These include exercises, meals, and rest.
It also includes the time these activities should be done, the duration, and in the case of eating meals, the food to be consumed. This way, inappropriate spur-of-the-moments decisions can be avoided. A proper and effective plan consists of quality time for performing such activities. Give yourself enough time to meet your goals. For example, sleep should be scheduled to last for around 8 hours a day so that you'll be able to get enough rest. Lack of sleep may cause improper eating habit the next day.
Again, plans should be realistic. Include only time and activities you know you can accomplish for a given period of time. After preparing the plan, write it down since you can't always keep the many details in mind. Post it in a place where you can always see and read it to remind you what your plans are for the day. Try your best not to skip anything in your scheduled plan.
Work on making it happen. 6. Change your mind, change your life The first step to change is in your mind. Once you can activate a positive intention, the process of change begins.
If you really want something to happen, you have to say "yes" to it. Then, and only then, can you see and experience ways in which you can shift your reality.
Saleem Rana is a psychotherapist in Denver, Colorado. If you would like more information on how to rapidly lose weight, you can get it at http://theempoweredsoul.com/obesityhelp.html