All diet plans and weight loss programs
are a combination of exercise and diet. The diets differ in the calorie
requirements and kinds of foods eaten. The weight loss programs differ
in the amount of exercise required. So what is the ideal combination of
exercise and diet?
The ideal weight loss program is the one that works for you.
It would be nice if someone could
tell you go out and buy this particular weight loss program or diet plan. But no
one can do that.
Each person is unique. What works for
one will not work for another. So the ultimate question is how do you
find what works for you. It’s not easy and it may take trial and error.
Here are some suggestions to help you avoid too much trial and error.
1.
How Many Calories
Some weight loss programs prescribe very few calories. It will be very
hard to stick to a very low calorie diet for any length of time. A very
low calorie diet is not a
healthy diet plan.
Each diet plan suggests a different number of calories. Look at the
number of calories before you start. What is the minimum number of
calories you are willing to eat a day? If the weight loss plan has too
few calories for you, you won’t succeed. Chose a plan that has a
moderate number of calories.
If you can’t reduce your caloric intake you won’t lose weight. Look into
each weight loss program and find the one you are willing to stay with.
Remember you can always modify the program to suit your needs. However,
if you modify it too much it won't work for you and you will be
discouraged.
2.
What Can I Eat
What food is in the program? Some weight loss programs allow you to eat
only foods from a list. This is an easy to follow plan. There is no
guess work. However, it can become boring. Are you willing to buy and
prepare the special foods required? Are you too busy to shop and cook
special foods? Only you can answer these questions.
Check to see if the food requirements make for a healthy diet plan. Are
you required to eat a certain food at every meal? Are you required to
eat too much of a certain food? Are you getting the required vitamins
from this diet plan? Is there enough variety in the weight loss program?
Other diet programs allow you to eat a set number of servings from
certain food groups. You can exchange food of equal calories within the
food group. This type of weight loss program won’t be as monotonous as
some. The flexibility will allow you to eat out without ruining your
diet.
Portion control is another popular weight loss plan. This usually
involves prepackaged meals. This method of weight loss is easy to use.
Just pop the prepared food into the oven or microwave. Many of these
prepackaged meals are quite tasty. Be sure this is for you before you
order a month's supply of food.
3.
How Much Exercise
Each weight loss program calls for different amount of
physical activity.
How much exercise will you do? Not how much do you think you will
exercise but how much will you really exercise. Some programs promote
more exercise than diet. Does the exercise involve aerobic activity or
weight lifting or both? Are you willing to lift weights? It is up to you
to investigate each diet plan or weight loss program. Be honest with
yourself or you will be wasting your time and money.
Exercise is
necessary in a healthy weight loss program. Calorie restriction alone
will work but when combined with exercise the results will astound you.
Exercise is absolutely necessary to keep the weight off long term.
4.
Support
Does this weight loss program provide support? Is the support online?
Does someone call you on the phone each week to encourage you and check
your progress? Is there group participation? Is it a do it yourself
weight loss program? Can you do it alone or do you need some help? Is a
journal required? If so, are you willing to write in a journal every
day?
The amount of
support each of us requires is different. Only you can determine
if you can do it on your own.
5.
Cost
How much does the diet plan cost? Does the weight loss program have
prepackaged meals which can be costly? Is there a monthly fee? Are
expensive supplements required? Do you need to join a gym? What are your
spending limits? After you join the weight loss program can you cancel at any time?
6. Supplementation
Are supplements
required in the weight loss program? What kind? Are they natural?
Is there documentation showing that they work?
7.
Conclusions
Sometimes you can start with one weight loss program and be successful
for a certain length of time and then it becomes boring or ineffective.
This is when it is time to switch to another program. Don’t hesitate to
keep trying and testing until you find what will work for you. If you
are motivated there is something out there that will be just right for
you. Eventually you want to find the weight loss program you can stick
to for a lifetime.
Weight loss should
be more than a set of rules and restrictions. It should be a way
of life. So choose the healthy diet plan that contains tasty,
nutritious, healthy foods. Include in this weight loss program a
fun and enjoyable aerobic activity that you will continue for a
lifetime.
A Handy Check List For Finding The Right
Weight Loss Program
For You
How many calories can I eat?
What kind of food is allowed?
Will I have enough food choices?
Is this a healthy diet plan?
How much exercise is required?
What kind of exercise is required?
Is lifting weights part of the program?
Are diet pills or supplements required?
Is the weight loss program designed for the busy person?
Is it too difficult for me?
Is it too time consuming for me?
Are there meetings to attend?
Is there a support system?
Do I have to keep a journal or a diary?
Do I have to count calories or points?
Is the weight loss program comprehensive?
Is it safe?
Is it too extreme?
Can I customize it?
What does it cost?
Will it work for me?
And most of all am I willing to follow it?
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Some
Interesting Weight Facts
The majority of Americans are overweight. About 30
percent are considered obese. Being overweight is now classified as a
disease.
A great reason to lose weight is that thinner people live longer. Your
risk of death increases by 1% for each pound you are overweight.
As little as a ten percent weight gain can
increase you blood pressure. A five to ten pound weight loss can reduce
your blood pressure, insulin resistance and blood glucose levels.
At any one time about 29 percent of the women and
19 percent of the men are on diets. People today are less likely to diet
as they don’t want to feel deprived.
Alabama ranks first with the most percent of obese
adults with 28.4 percent. Mississippi is a chose second at 28.1 % and
Colorado ranks last (the best) with only 16 percent obese adults. Hawaii
has 16.4 and Massachusetts 16.8. Forty-one states have adult obesity
rates over 20 percent.
People who lose weight and actually keep it off eat about 1,800 calories
per day. They also burn about 380 calories a day. This amounts to about
4 miles of walking.
An American Medical Association
study showed that nearly 25 percent of us engage in absolutely no
physical activity during our normal leisure time.
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