Developing a Basic Weight loss Strategy
Among the myriad of weight loss programs publicized in the media today, the diet/ lifestyle changes most recommended by health, nutrition and fitness professionals include the following components:
* A diet of wholesome foods, balanced in protein, carbohydrates, and essential fats
* Minimal to moderate use of alcohol and foods high in sugar
* Meals prepared with a combination of fresh and unrefined foods
* Healthy food preparation that minimizes loss of essential nutrients
* Sensible vitamin and nutritional supplements to correct or prevent deficiencies
* Avoidance of fried and processed foods which are high in saturated fats
* A sensible daily total calorie intake that promotes gradual weight loss
* Maintaining a more active, less sedentary lifestyle whenever possible
* Moderate to moderately heavy exercise to stimulate metabolism and increase body tone
* Proper stretching before exercise
* Adequate hydration and electrolyte balance during exercise
* The use of proper form and proper exercise equipment necessary to avoid injury
When practiced consistently, these diet/ lifestyle practices have been shown to be effective long term strategies for losing and controlling body weight. This list of widely accepted weight loss tips does not have a fancy or clever marketing name. However, these practices comprise the de facto, “common sense” weight loss plan that is most often recommended as a whole, or in large part by the vast majority of qualified health care, nutrition, and exercise professionals today.
As with all weight loss programs, it is both recommended and prudent to consult with a family physician prior to making significant changes in one’s diet and exercise activity. This will help ensure that potential injury or illness related to over exertion and/ or a preexisting conditions are avoided, once a weight loss program is undertaken. If a person is new to diet and exercise programs, consulting qualified nutrition and fitness experts can be a great help in getting started with a weight loss plan that is both effective and safe.
Why a common sense weight loss approach works:
There are a number of reasons why a diet/ lifestyle which includes all, or most all of the above weight loss program works so well when it is properly and consistently practiced:
1.) Because this method of weight loss is practical, gradual and is most naturally tolerated by our bodies, it is easier to sustain over a lifetime.
2.) No special foods, supplements, products, fitness equipment, fitness memberships, or extraordinary expenditures are needed to put the program into practice or sustain it.
3.) A great deal of scientific and clinical data has been developed over time to support strategies or practices that are effective in achieving long term weight loss, weight control and a healthy lifestyle. Over time, a number of practices proven or known to be effective in assisting in safe and long term weight loss, have been distilled down roughly to the above list.
4.) Because when this plan is practiced properly and consistently, the chances of injury, illness, metabolic imbalances, or intolerance to the body is minimal in comparison with many less balanced diet and exercise plans.
5.) It is readily adaptable to most any lifestyle and is practical to incorporate into most any personal or family routine, or social setting, without undo inconvenience, expense, or time consumption, which is key to maintaining any weight loss plan consistently.
Other methods of weight loss, while they may enjoy popularity and name recognition, are generally considered less conventional by medical and nutritional experts, and in some cases pose or contain significant health risks, particularly if practiced long term. Many of these diets are ultimately “variations on a theme” of total daily calorie restriction, based on meal replacement foods, or food group substitutions. While such diets can be effective short term, they are often unsustainable or difficult to adhere to for longer term weight control.
Popular Diets:
Some of the more popular diets which have been shown to be sustainable for longer periods than crash dieting or fad mono food diets are, the Atkins diet, the South Beach diet, Weight watchers, Jenny Craig, the Macrobiotic diet, to name several. This is provided that you do not over eat, and maintain a reasonably active lifestyle while practicing these diets. Some of these diets may also include various levels of exercise that can help to burn carbohydrate stores and stimulate fat burning metabolism.
How to lose weight:
Virtually any diet which achieves sufficient daily calorie restriction, without slowing your metabolism, will achieve moderate to significant weight loss in the short term. This is provided the ratio of calories your body burns to the calories you consume is large enough. It is well known that your body must burn approximately 3500 calories to lose a pound of fat. This means that when the combination of the calories you burn via your resting or basal metabolism, and the calories you burn during your daily activity exceeds the amount of calories you consume over that same period of time, by 3500 calories you will lose a pound of body weight.
Getting Started:
* Do you home work and learn about balancing the three major food groups in your diet
* Learn the food value of all the foods you eat, in terms of carbohydrates, protein and fat
* Develop simple ways to make your lifestyle more active
* Consider a sensible exercise program
* Consult your physician before making significant changes in your diet or activity level
Written by JJHaugh
Quick tip in addition to eating. sleeping, moving, thinking, breathing and drinking RIGHT!
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