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Weight Loss Success Starts In Your Head

Even the best intentions can often be undermined by bad attitudes. Before you start your exercise program make sure you have the right attitude. Below I have listed a few common mental hurdles that some of my clients often struggle with. Next to each one I have written what kind of attitude adjustment it takes in order to bound over those hurdles and come out stronger and fitter on the other end.

1. "I was born to be fat" A USDA study found that women who think their gene pool pre-ordains their waist size were more likely to be heavy. Genes do have an impact on weight, but it's your environment that ultimately determines how fat you become.

Attitude Adjustment: Instead of thinking "I was born to be fat", start thinking "The food and lifestyle choices I make shape my shape".

2. "I won't be a happy or healthy person until I lose lots of weight" You will be surprised at just how good a 10% weight loss will feel...instead of aiming for a 30% loss, start out realistic and aim for a little bit at a time. The Diabetes Prevention Program proved that just a 7% weight loss and increased physical activity can delay or even prevent type 2 diabetes in high risk patients; in fact it did so dramatically that the study ended early.

Attitude Adjustment: I'll be happier and healthier if I lose just 10 or 15 lbs.

3. "I don't eat out Much" Just remember that every cafeteria meal, take out dinner or vending machine snack counts as food you don't cook at home. This is dangerous because often times dinning out is synonymous with pigging out.

Attitude Adjustment: How many calories are hiding in this meal that I didn't make? Just remember when you feel that you are coming to a bump in the road take a mental check to make sure you aren't sabotaging yourself. Continue to think positive and always keep in mind what you need to do to keep on track and get yourself a healthy and fit body.

Q: I am trying to get fit and lose weight but I really want to avoid getting injured since I seem to have a tendency to get injured whenever I start a new workout program. My question is what is better for me running or walking?

A: Running will burn more calories per minute, but you need to start walking before you can run. If you start running before you have a good walking foundation you will increase your chances of injury.