Preventing and Reversing Heart Disease For Dummies by James M. Rippe

Author:James M. Rippe
Language: eng
Format: epub, pdf
ISBN: 9781118944240
Publisher: Wiley
Published: 2015-01-02T04:12:38+00:00

Subdivide bigger challenges

If you need to lose larger amounts of weight, such as anything upwards of 20 pounds, then working on intermediate goals as described in the preceding section leads to greater success. After you’ve reached the goal for losing 5 percent of your weight, for example, then reset the goal to lose another 5 percent. Still keep your focus on choosing heart-healthy foods and developing healthful eating habits and staying physically active.

Take one step at a time

In many years of working with patients who are trying to lose weight, I have seen more people stumble because they tried to make too many changes at once than because they went more slowly and made one change at a time. If you “go for broke” by making lots of diet and lifestyle changes at the same time, you will almost certainly “crash and burn.” You know what I mean: You dump the contents of the pantry and fridge and load up on new vegetables and whole grains you’ve never eaten, at least not often. You pile the fruit bowl with familiar and exotic fruits. You aim to cook one new recipe a meal. You schedule a 30 minute walk every day right away. The result? At the end of the first week, you are miserable, not to mention exhausted.

So when you develop your personal plan using the tips in the following sections, make changes one step at a time. You may even wish to first make some changes in the way you eat and start getting more physical activity before you begin to focus on weight loss.

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