Saturday, 16 May 2020

Proven Strategies for Weight Reduction

Last month I studied a continuing professional development course about proven strategies for weight reduction

One of the strategies that have consistently proven to be effective in losing weight and maintaining the loss is to self-weigh often and record your progress.

When self-weighing often and keeping record of your weight you reduce the overall effort associated with losing weight.


Studies investigating self-weighing as a weight control strategy have demonstrated that the more you weigh yourself the greater the weight loss, maintenance of the loss and prevention of weight gain.

Research also validate the reverse: the less frequently subjects weighed in, the lower their chance of success.

Presumably by the time they would weigh themselves, if ever, It was too late to undo the damage without a significant lifestyle change, hence they continued to gain weight.

Figure 1 captures the significant results of regular weighing.
More significant is the fact that as time went on the subject who consistently weighed themselves continued to reduce their body max index (BMI)

Subjects weighing multiple times a week reported that any time weight was not trending in a desired direction they would make a simple adjustment. Sometimes eating slightly less or an alteration in exercise would allow them to maintain an easy, steady course to the goal. Additionally, the fact that one has to weigh most days influenced people to think twice about consuming something that might give them an undesirable weigh in.

So weigh yourself often if you want to lose weight, maintain the loss and prevent weight gain.

Sizwe Gumede is a full time Personal trainer, yoga teacher and a health coach with over 15 years of experience. He works with males and females over 50 who want to manage stress, stay fit as they age, have less or no musculoskeletal pain, have good quality sleep, improve the quality of their lives and feel great about themselves 

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