If you are looking for a weight loss program to help you lose weight, you may feel a bit overwhelmed by the sheer number of different weight loss programs available. The weight loss industry is big money and there are all types of advertisement touting all sorts of weight loss programs to all the people that are desperate to lose weight.
The basic principal of any successful weight loss program is to allow you to safely and slowly lose weight by burning more calories than you consume. In order to burn more calories than you consume you need to reduce the caloric intake by not overeating or by eating healthier foods that are low in fat and sugar. Another way to burn more calories than you consume is to increase the energy you burn up each day by exercising more.
Avoid falling for the promises offered by the latest fad or starvation diets for your weight loss program. With these fad diets, you not only risk doing real harm to your body but any weight loss success you gain at the start of these programs will quickly fade and you will regained the weight when you go back to your regular eating habits.
There are safer ways to lose weight. If you are unsure about what programs is right for you, ask your doctor for advice on losing weight since she will be able to suggest programs that takes in to consideration your particular health situation.
Don’t lose weight too quickly – A safe rate of weight loss is approximately one pound per week. There is approximately 3,500 calories in a pound, so if you want to loss a pound in a week, you need to burn 3,500 more calories than you take in during the week. Using your math skills that you learned in school, you would see that reducing your calories intake by 500 calories per day over a 7-day period give you that 3,500-calorie.
If your doctor approves of you losing 2 pounds per week you would need to reduce your daily caloric intake by 1,000 calories. You can easily reach this goal of 1,000 calories per day by burning the extra calories by increasing physical activity and reducing caloric intake. When you combine these two activities you should see real results in weight loss without depriving yourself of food.
If you are a women trying to loss weight, don’t take in less than 1,200 calories per day unless your doctor has cleared you. Men should not go below a daily caloric intake of 500 to 800 calories.
Eat a balanced diet – When limiting your calorie intake, you must still meet the basic nutritional needs of your body. Eat a variety of foods every day but in smaller portions. Eat food from each of the five food groups (milk, meat, fruit, vegetable and bread) and allow for an occasional treat.Reduce or eliminate foods high in fat and sugar, or substitute with reduced-calorie and reduced-fat foods and beverages.
You should also evaluate your eating patterns. Try to eat at regular set times each day. If eating three times a day has you feeling hungry all thought the day, try eating six small meals a day to control your hunger. If you prefer to stay with three main meals a day, plan for low-calorie between-meal snacks to wore off the hunger feeling without overeating at the next scheduled main meal.
Exercise to loss weight – Exercise is an important part of losing weight. Try to add some simple calorie burning activities into your daily routine. The amount of exercise you need to lose your weight depends on your current weight, how much weight you are trying to loss and the weight that you want to maintain. Exercise not only burns excess calories, it can also increase your body’s metabolism rate and decreases your appetite for food. Exercise also has psychological benefits. It can improve your overall sense of well-being and relieve stress that can lead to overeating).
Decide the type of exercises to loss weightthat best suits your lifestyle and personality. If you are not active to begin with, you should work your way up from mild aerobic exercises, such as brisk walking, jogging or swimming, to more moderately vigorous exercises, such as dance aerobic, cycling or jumping rope.
Maintain your weight –What good is working hard to lose your weight only to have it keep coming back. Unfortunately, a successful weight loss program involves losing the weight and keeping the weight off. For most people keeping the weight off is the more difficult part of their battle with their weight. Surveys indicate that less than a third of the people who lose weight are able to keep the weight off. Long-term success with any program means continuing the good eating and exercise habits you developed while you are losing the weight. It will take time and commitment on your part to make these new habits seem second nature and a normal part of your life.
Don’t let a temporary setback get you down. Go back to the success you had when you were in your lose the weight mode with the program. Stay motivated and focus on your goal of keeping you weight down. Seek help if you can’t do it alone. There are many weight loss organization or support groups that you can join. Don’t forget to check your local hospital, which may offer weight loss clinics staffed with professionals that can help you stay focus and on track to keep your weight off.