Losing 1, 2 pounds a week is excellent pace
If you're like many Americans, you made a resolution to lose weight and get in shape this year. And, if you're like many Americans, you'll step on the scale a few days into your new diet and throw your hands up in discouragement at the lack of “The Biggest Loser”-worthy numbers.
But “Biggest Loser” trainer Bob Harper says that reaction is a big mistake. If you lose 1 to 2 pounds a week, you should be thrilled, he says. “People can never try to compete with the numbers they see on ‘The Biggest Loser,'” Harper says. “It's not a real situation. It's reality TV on steroids. Everything is so enhanced. You use the show as a motivational tool, but not as a way to compete from home.”
Here are other mistakes you don't want to make:
• You wait for the motivation fairy to knock at your front door: “You have to realize that a healthy lifestyle takes commitment, and it takes drive,” Harper says. “And never for a minute think it's going to be easy, because it's not. It's going to be boring and monotonous at times.”
• You weigh yourself only every week or two: “If you're trying to lose weight, you need to get on a scale every day or every couple of days,” Harper says. Regular dates with a scale allow you to see trends and patterns between your diet and your food journal.
• You are keeping a food journal, right? This is probably the single most despised piece of advice in the diet-and-fitness realm. Yet, it's one of the most crucial, Harper says. Does the scale jump the morning after you've eaten high-sodium Chinese food? Does your weight nudge down a quarter-pound after three days of healthful eating and moderate exercise? That's invaluable data.
• You let the scale make you crazy: “Don't define yourself by the number on the scale,” Harper says. There will be many days when you step on the scale and it doesn't budge. And that's fine. Because progress can be defined in many ways. Maybe you're feeling stronger during your workouts. “Maybe those jeans aren't quite as tight.”
• You make grand goals that you cannot keep: “People say, ‘Oh, I'm going to start exercising all the time in 2014,' and I say, ‘No, no, no.' Let's start with something doable. How about: ‘I'm going to work out three times a week no matter what.' And then stick to that,” Harper says. Same goes for your approach to your eating.
• You think you can outrun the junk food: “Diet is the most important element when it comes to weight loss,” Harper says.
• You don't change your priorities: Find achievable goals to build on throughout the year. You need to look at your big picture and decide that you really want to change your lifestyle. And then you need to really take it seriously.
• You get easily discouraged: “You have to be able to trust the process even when you don't see it changing on the scale,” Harper says. Setbacks are inevitable. “This is a lifestyle change. You need to recognize that. There are going to be ups and downs. It's how you handle the downs that matter.”
Show commenting policy
TribLive commenting policy
You are solely responsible for your comments and by using TribLive.com you agree to our Terms of Service.
We moderate comments. Our goal is to provide substantive commentary for a general readership. By screening submissions, we provide a space where readers can share intelligent and informed commentary that enhances the quality of our news and information.
While most comments will be posted if they are on-topic and not abusive, moderating decisions are subjective. We will make them as carefully and consistently as we can. Because of the volume of reader comments, we cannot review individual moderation decisions with readers.
We value thoughtful comments representing a range of views that make their point quickly and politely. We make an effort to protect discussions from repeated comments either by the same reader or different readers.
We follow the same standards for taste as the daily newspaper. A few things we won't tolerate: personal attacks, obscenity, vulgarity, profanity (including expletives and letters followed by dashes), commercial promotion, impersonations, incoherence, proselytizing and SHOUTING. Don't include URLs to Web sites.
We do not edit comments. They are either approved or deleted. We reserve the right to edit a comment that is quoted or excerpted in an article. In this case, we may fix spelling and punctuation.
We welcome strong opinions and criticism of our work, but we don't want comments to become bogged down with discussions of our policies and we will moderate accordingly.
We appreciate it when readers and people quoted in articles or blog posts point out errors of fact or emphasis and will investigate all assertions. But these suggestions should be sent via e-mail. To avoid distracting other readers, we won't publish comments that suggest a correction. Instead, corrections will be made in a blog post or in an article.
- Ohio woman will be milestone passenger to fly out of Arnold Palmer Regional Airport
- Penguins see Stars, blanked by Dallas in opening game
- Clairton man arrested on drug, weapon charges
- Charleroi, Bentworth keep winning
- Manor Township considers tax break
- Starkey: Pirates gaining bad big-game rep
- Steelers hoping to establish run early against San Diego
- Steelers quarterback Vick getting more acquainted with offense
- Pennsylvania senator’s statewide solution to regulate taxi, ride services gains steam
- Roaches troubling to Donora residents
- Westmoreland County candidate admits to summary offenses