A Weight Loss Plan That Works
We all can agree that losing weight is a challenge. Many healthcare professionals argue over the cause(s) of obesity: is it nature or nurture? Saying that the problem is "nature" (genetics) may make us feel like victims. Saying it is "nurture" (behavior) may make us feel guilty, like we are real failures. How can we come to terms with the obesity challenge? We can "lose the labels" and deal with weight loss in a positive and constructive way…
Remember, we are unique; we are "one of a kind." We need a program that speaks to us as individuals because what solves the problem for us may not exactly be what someone else needs. However, one strategy that helps everyone in the weight-loss struggle is to create a deficit between the calories we eat and the calories we burn – fewer calories "in," more calories "out." This simple formula will give us the best chance for success with weight loss.
Very few aspects of your life are as emotionally charged as securing your right to choose for yourself. From early childhood until today, one of the most important choices you make concerns your diet. You must have choices and they must be your own. Recognize that restricting yourself from available choices goes against your very nature. A restrictive diet is doomed to failure. Select a diet that is uncomplicated and appealing to you and you will have a greater chance for success.
The first challenge we face in diet selection is committing to the discipline of thinking ahead instead of eating impulsively. So, start with something small and attainable:
- Many health experts recommend fresh fruits and vegetables daily
- 5 servings for children
- 7 servings for women
- 9 servings for men
- Add high quality protein such as seafood, poultry or lean red meats to your diet every day
- Drink plenty of water
These are easy steps that you can accomplish today! Remember, the time you spend selecting the right diet for yourself is an investment in your health and your future. Give it the attention it deserves.
Calories in – calories OUT!
We must burn more calories than we consume in order for weight loss to occur.
Exercise is the key to permanent, lifetime weight control. There is no way around it. However, exercise does not have to be a punishment; it can really be pleasurable. The key is finding something you enjoy doing. I recommend that you start with three forms of activity; this prevents exercise boredom. Add more activities every month. Get in the habit of participating in at least 30 minutes of activity every day.
There are basically two types of exercise that you need every week:
- Aerobic exercise is defined as any activity that increases your need for oxygen. Aerobics make you breathe harder. You need at least 30 minutes of aerobic exercise most days of the week. Some examples include walking, swimming and an exercise bike. If you’re new to exercise, start out slowly and get your doctor’s OK. As the weather gets cooler, look for indoor alternatives like a brisk walk at your local mall.
- Aerobic exercise can balance hormones, relieve anxiety and depression, and mobilize your energy for the great works of your life. Aerobic exercise speeds up your metabolism.
- But where does metabolism originate? It comes from your lean body mass – your muscles! That is the domain of resistance training.
- Progressive resistance training is defined as any exercise where the load to the muscle is increased by some mechanical means – weights, bands, springs and many other methods. The key is to progressively increase the weight or resistance over time. This results in more lean body mass and less fat mass. If you increase your muscle strength, you increase the "engines" that produce muscle energy. Nothing builds metabolism (muscle energy) as well as progressive resistance training. You can get useful training tips at your local library or by going online.
Supplements for weight loss
A Weight Loss System can also be an important part of your weight loss plan. For many people, it represents the critical difference between success and failure in lifetime weight control. Many Weigh Loss Systems follow three simple steps:
- Fat burning capsules that help increase metabolism and energy to support your body’s ability to burn more calories. Plus, many help to limit cortisol production – the stress-induced hormone that can lead to abdominal fat.
- Snack replacements that contain ingredients that are clinically proven to help curb the appetite and contain fewer calories than other snacks.
- Nutritional drinks – can be used as a low calorie meal substitute; they provide a healthy balance of wholesome carbohydrates, proteins, good fats, fiber, vitamins and minerals.
However, you must always remember that these are supplements; they supplement a healthy diet and exercise program. Use them wisely as an important part of your total wellness program.
Take Control of Your Health
- Plan a balance of calories and activity for lifetime weight control
- Eat the proper servings of fruits and vegetables daily
- Plan 30 minutes of aerobic activity most days of the week
- Do resistance training 2 to 5 times per week
- Supplement your weight loss program with a viable weigh loss system.