Losing weight and getting fit for the 2nd time in my life (Part 2)

Continuing from my previous posting on losing weight and getting fit, this is part 2...

I hope those would who were determined enough to give Part 1 a try has seem some form of positive results.  If not, you can always go back to the top, follow through the process and find out what went wrong with your plan or schedule.

To myself, Part 1 (developing consistency) is the hardest part about losing weight and getting fit because it is very easy to slack off, find an excuse or just simply giving up due to external factors.  Once consistently being conscious about your diet and your physical activities on a daily basis, with a weekly plan for monitoring progress, you will be well and ready to move to Part 2 of the program.

Using your BMI as a rough guide...
BMI is a common measure to determine if you are Underweight, Average, Overweight or Obese.  I personally feel that this should not be followed to the Tee; but you can use it as a general guide to track your progress of weight-loss and fitness.

For example, if you are in the Obese range, it would wise to know that your weight is heavy and good to lose more weight by gradually controlling your food calories intake and be wise on the choices of food.  More importantly, you should not engage in high-impact exercises (especially if you have not previously been doing high-impact exercises such as sprinting, interval training, cross training, etc).

For Obese BMI range, it is recommended to do simple cardiovascular exercises, such as brisk walking, light jogging, swimming, normal cycling, basic aerobics.  This is to ease the heart into being able to cope with the heavy burden of trying to provide enough blood and oxygen for the body.  If you are able to get hold of a 'heart rate monitor', I highly suggest you get one.  You can use that to monitor your heart rate and know whether you are 'over stressing' your body.  For Obese BMI range, it is suggested that 'Fat Burn' or 'Cardio' heart rate zones are the best way of losing weight and fat.  This is typically between 50-70% of your maximum heart rate (Google 'Maximum Heart Rate' to find out how that is determined generally).

The fact of the matter is, if you are in the Obese range, it is very tough and tiring to lose fat and weight fast.  Hence, patience is the key (which brings me back to Part 1 about consistency).  Having gradual results (though slow) is better than no results if your body is injured or one simply gives up.  Persevere...

** You can also get hold of a Body Fat Index analyzer.  To better understand your weight and percentage of lean mass.  **


It may seem like forever when you are slowly only losing (about 0.5kg) weight a week through diet control and light physical activities.  But I can assure you that you will feel much better, sleep better, be less tired and having a good mental push for the day ahead.  Consistency in Part 1 should already make you feel that; Part 2 is to push yourself further.


Below are some pointers in no particular order:

Ensuring your calories output is more than your input
In short, you need to create a reasonable calorie deficit in your daily routine.  Mainly for weight-loss targets.

Drink more water (and not be afraid of water retention)
Drinking more water helps in many number of ways; and the advantageous of drinking more water is as glaring as the dangers of not drinking enough water.

Convince yourself there is no shortcut in losing weight safely
Sticking to your guns that there is no shortcut in losing weight safely; and don't get sucked in to 'weight-loss dreams'.

Get your body moving!
Does NOT matter whether what form of exercise you choose.  Just DO it!  Go out there and clock the miles, spend the hours.

Monitor your progress and track your body's health routinely
Make tracking your fitness or monitoring your body's health a religious routine.  E.g. Your average jogging pace over a month, your body weight over a month, etc...

Get a 'fitness tracker' if finances permit
Get a fitness or activity tracker of your choice.  You can put your determination to a numerical test.

Consistently pushing yourself to new weight-loss/fitness goals
When you have achieved a basic consistency to your diet control as well as light physical activities into your normal schedule, it is time to look at how you can push yourself (bit by bit) further to achieve your weight-loss or fitness goals.


Every body type is differently constructed; hence there is no 'perfect' way to lose weight and get fit.  But one thing is for sure, if you only sit on your butt and think about it, you ain't going to get there!

Start small consistently!  Get moving! Continue moving!