Advertising
Advertising

Elements That Make Up an Effective Weight Loss Program

Elements That Make Up an Effective Weight Loss Program

Recent statistics show that one out of three people are trying to lose weight. People chose to lose weight for a wide variety of reasons. But the two most popular reasons are to look better and have more energy. Although these are good reasons to work on losing those extra pounds, I would still say that improving your health or maintaining it is the best and most important reason to lose weight.

If you’re looking for an effective weight loss program to help you reach your weight loss goals you’ll be interested in this article. There are many weight loss products and services out there, and you can easily get lost in the maze of choices and end up with a disappointing program. To help you in your search, I have listed four of the most important things to look for in a weight loss program:

Advertising

1. Well-structured exercise routines. Regular exercise is a crucial component of successful weight loss and perhaps the best predictor of weight maintenance. Exercise makes it possible to create a calorie deficit as well as use up excess calories that otherwise would be stored as fat. Therefore, no weight loss program will truly be beneficial without a well-structured exercise routine. The two most popular types of exercises for the purpose of weight loss are aerobic exercises and resistance exercises. Most fitness plans use a combination of these two types of exercises.

Advertising

2. Healthy food plans. It goes without saying that healthy eating is important if you are trying to lose weight, since your weight is largely determined by the number of calories that you take in each day minus what your body uses. If you are a typical 21st century individual, your diet is comprised of mostly of high-calorie, nutrient-deficient processed foods, and your physical activity is very minimal. This means that you’re loading yourself up with a lot of calories and use only very little, causing a steady weight gain. In order for a weight loss program to be effective, it will need to include a diet plan that helps you cut calories by promoting low-calorie, nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Advertising

3. Realistic and sustainable methods. There are a lot of programs out there that can help you lose weight; but a lot of them employ strategies that are very restrictive and would be impossible to maintain for the rest of your life. These restrictive approaches to weight loss may seem very promising, but most people who use them never really finish the whole program because of overwhelm and discouragement and many even gain weight back after quitting. It’s important that you look for a weight loss program that you know you can do for the rest of your life. As a basic rule, don’t choose a program that totally restricts you from eating certain types of food or requires you to do punishing, unrealistic workout regimens.

4. Safety. No one wants to achieve their ideal weight but end up with other health problems as a result. Rapid weight loss can lead to serious consequences that include malnutrition, formation of gallstones, fatigue, and a general feeling of ill-health. According to experts, losing 1 to 2 lbs. per week is a sensible and safe rate of weight loss. Additionally, programs that don’t require you to purchase any pills or supplements are generally safer compared to others that do. Real food is best.

Featured photo credit:  Girl trying dress in looking in mirror cheerful and happy via Shutterstock

Advertising

More by this author

Constantly Feel Good About Yourself Using These 3 Steps Secrets To Balancing Work And Family Life 5 Tips on How to Change Your Attitude for the Better 14 WARNING Signs that You’re Way Too Stressed Five Quirky Ways to Reduce Stress

Trending in Lifestyle

1 12 Practical Tips To Stay Fit For Christmas 2 How to Flow Your Way to a More Productive Life 3 9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep 4 Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny 5 If You Think You’re in an Unhappy Marriage, Remember These 5 Things

Read Next

Advertising
Advertising

Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

Advertising

2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

Advertising

5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

Advertising

8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

Advertising

11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

Read Next