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