Tips For Choosing a Weight Loss Program
3 Simple, but clever Focal Points.
Statistics make it very clear that the population, as a whole, is getting heavier and heavier.
The problem with this is that it comes with a lot of bad consequences on our health.
Perhaps that why so many people are trying to lose weight. One of the most common ways for doing this is to find a weight loss program that sounds interesting.
If you are looking for a weight loss program, then you are aware of how many different ones are out there.
In fact, there are so many that it can get downright confusing, but that should never be an excuse for not losing weight.
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With that in mind, here are some tips to help you choose the best weight loss program for you:
1. Research. There is no way around it, this is going to take some time. As mentioned, there are a lot of different programs out there, and they often contradict one another. However, one of the main things you are likely interested in is results. After all, it doesn't matter how good a program is supposed to be if it doesn't work for you. The first thing you can do is read how each particular program has worked for those who have tried it. Pay extra attention to any claims of the diet not working, and why it didn't work for that person. It can still work for you, but you will have more realistic expectations once you begin.
Next, look for any endorsements from organizations and professionals. Of course you will give extra importance to people and groups you have already heard of and trust. At the same time, watch out for endorsements from people you have never heard of. Either way, it is up to you to do your due diligence to see if the people are qualified to make an assessment of any weight loss program.
Furthermore, part of that research has to include talking to your health care provider. They will be aware of any potential problems you may run into, and they will also be able to add recommendations of their own.
2. Cost. The truth is that we all have different budgets, and that may prevent us from doing certain diet programs. For example, some plans include having ready-made food delivered to your home. While they may work, they also cost a lot of money. If you have the money to spare, and you would like to do such a plan, no problem. However, if you can't really afford it, but try it anyway, you will start to feel angry if you don't see immediate results, and that won't help you to lose weight.
Not to worry, though. The effectiveness of a weight loss program isn't measured by how much it costs. So, keep looking and you will find a plan that fits into your budget.
3. Think logically. Sellers of doubtful diet programs are experts at getting you worked up emotionally, but don't fall for that trap. That's why it's so important to do the previous steps; they will help you to look at various weight loss programs or supplements logically. And, that means you are more likely to choose the one that's the best for you.
A Simple Plan For Weight Loss
Mind Approach - Beginner Level
Let's start with easy math. One pound of fat equals 3500 calories. Want to lose a pound a week? Then you need to consume 3500 calories less per week than you use.
That's about 500 calories a day.
By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.
All right - that doesn't sound like much, especially if you're more than 25 pounds overweight.
Study after study has shown, though, that those people who lose weight gradually - at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.
So how much exactly IS 500 calories?
If you're going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right?
Here's how easy it is to lose 500 calories a day. Are you ready?
* Use milk instead of cream in your coffee. Savings? 50 calories per cup.
* Skip the butter on your baked potato. Savings? 100 calories
* Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200 calories
* Skip the Big Mac and have a salad instead. A Big Mac weighs in at a whopping 460 calories. A fresh salad with a light dressing? Less than 100! Savings? 360 calories
* Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories
* Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85. Savings? 80 calories.
* Switch to low-fat cream cheese on your bagel. Savings? 90 calories per ounce.
* Love those fries and can't give them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier ones. Savings? 50 calories per 4 ounce serving
If you'd rather look at losing weight from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day. How easy is that to do? Take a look:
* Take a half-hour walk around the park. Aim for a pace that's a little faster than a stroll, but not fast enough to be breathless. Burn: 160 calories.
* Get out your bike and take a ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories
* Go dancing - and really DANCE. The longer you're out on the floor instead of at the table drinking up high-calorie drinks, the more you'll get out of it. Dancing that makes you breathless and warms up your body will net you a nice calorie savings. Burn: 400 calories for one hour
* Swimming is great for you, and a lot of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl - if you can get up to an hour you'll be doing great! Burn: 510 calories
* Get out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as many calories as a brisk walk. Burn: 250 calories.
* Play a game of tennis. Hook up with a friend for a weekly tennis game and you'll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 calories
It’s important to keep in mind that all exercise/calorie numbers are based on a woman weighing 130 pounds.
If you weigh more, you'll burn more.
Want an added bonus to burning calories through exercise? When you exercise, you build muscle by converting it from fat. Three guesses which kind of body tissue burns more calories - even when you're not exercising. You got it - your body uses more energy to maintain and feed muscle than it does fat.
For best results, mix and match food savings with exercises that burn calories.
Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it's starving and slow your metabolism. Keep calorie ranges reasonable, and consult a doctor if you want a quicker, more drastic weight loss.
NEXT ARTICLE:
SELECTING A GOOD WEIGHT LOSS PROGRAM
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