Those of you who follow my entries know that I lost about 25 pounds over the course of the past 6 months, leading up to 2012 USAT National Taekwondo Tournament. I guess it must show in my face because I lost count of the number of people who have asked, “Did you lose weight?” and then the follow-up question, “What’s your secret?” I am now going to reveal the secret.
Actually there are a number of steps to the secret process.
Step one: Have a clear goal date in mind with a compelling goal. In my case I had to be less than 175 pounds by July 2nd or I would have to fight Man Mountain Dean. Your goal and goal date can be anything and any time but it has to be compelling.
Step two: Keep a food diary to discover how, when, where and what you eat. I found that a number of curios questioners echoed my observation, “But I don’t really eat that much.” At least that was my original observation, until I kept a food diary. Its not only how much you eat but what you eat.
Step three: Change times and amounts of exercise and food intake to avoid plateaus. Your metabolism will always try to maintain stasis so you have to trick it. In other words, make things interesting for your metabolism.
Step four: Always remember that the equation is simple- you have to burn more calories that you take in. I never was much good at math but reading labels helps as does some research into nutrition and weight loss science
Step five: You need to have a support system. Sometimes you have to remind that support system to not bring cookies, candy or any empty calories into the house unless it is then well hidden.
Step six: Learn to take one bite, and then stop. That way you don’t have to deprive yourself. A tremendous amount of self-discipline is required.
Step seven: A tremendous amount of self-discipline is required.
Step eight: A tremendous amount of self-discipline is required. (Not a misprint)
Step nine: Don’t weigh yourself more than twice a day.
Step ten: Good luck.

Dennis Schaefer is an Instructor at the Asian Arts Center Taekwondo School in Dayton, Ohio. www.aacdayton.com