Do you need to lose weight? Have you been thinking about trying a weight-loss program? Diets and programs that promise to help you lose weight are advertised everywhere—through magazines and newspapers, radio, TV, and websites. Are these programs safe? Will they work for you?
This article provides tips on how to identify a weight-loss program that may help you lose weight safely and keep the weight off over time. It also suggests ways to talk to your health care provider about your weight. He or she may be able to help you control your weight by making changes to your eating and physical activity habits. If these changes are not enough, you may want to consider a weight-loss program or other types of treatment.
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What should I look for in a weight-loss program?
Successful, long-term weight control must focus on your overall health, not just on what you eat. Changing your lifestyle is not easy, but adopting healthy habits may help you manage your weight in the long run.
Effective weight-loss programs include ways to keep the weight off for good. These programs promote healthy behaviors that help you lose weight and that you can stick with every day.
Safe and effective weight-loss programs should include
- a plan to keep the weight off over the long run
- guidance on how to develop healthier eating and physical activity habits
- ongoing feedback, monitoring, and support
- slow and steady weight-loss goals—usually ½ to 2 pounds per week (though weight loss may be faster at the start of a program)
Some weight-loss programs may use very low-calorie diets (up to 800 calories per day) to promote rapid weight loss among people who have a lot of excess weight. This type of diet requires close medical supervision through frequent office visits and medical tests.
8 Easy Steps To Weight Loss
Drink more water
Forego the sugary sports drink during and after every workout. Instead, be sure you’re drinking water all day, every day. “Most people, especially active ones, run around with their H20 tanks near E,” says Neiman. “Water helps to keep your body optimize, your cells hydrated, your skin healthier, and it can help you grind harder in the gym. On a hard training day, Neiman suggests consuming at least a gallon of water.
Change the look of your plate
We’re talking literally. Try using a smaller plate and switching over to glass. Why? “This way less will look like more on your plate,” says Leslie Bonci, MHP, RDN, owner of Active Eating Advice. Then change what’s on it. “Increase the protein and produce to provide that full factor, and to help keep you fuller longer,” says Bonci. “Aim for 40 percent protein, 40 percent product and 20 percent grains.”
Skip the long jog and opt for weights instead
When you envision that lean body look you so badly want to achieve, it’s important to note that you aren’t just looking to lose weight, but also increase muscle mass or visibility. “Cardiovascular based weight training is akin to a hamster spinning a wheel—you go nowhere fast,” says Neiman. “In weight loss and improved body composition, strength training reigns supreme and should be the priority.” His recommendation? Try full body strength training at least three to five times a week.
Don’t eat mindlessly
This is where you want to slow things down. If you generally eat lunch while checking email and dinner while watching television, it’s time to switch it up. Try going into an office or conference room for lunch, and instead of having dinner in your living room, sit at your kitchen or dining room table with no TV on. This will let you focus and enjoy the food you’re about to eat. “Take the time to chew and swallow, and try putting your utensils down between each bite,” says Bonci. “You’ll eat less and enjoy more.”
Cardio isn’t evil—just overrated
At least in Neiman believes so. “If you’re going to do it, train like a predator and not prey,” he says. Meaning? “I like the word and mentality of conditioning over cardio. Conditioning is high intensity. Shorter intervals, that get your heart rate and body amped up, dumping hormones to help keep your body explosive and lean.” How can you incorporate it into your regimen? Lots of different ways—sprints, battles ropes, jump rope, heavy bag, rower…pick your poison! Go hard for 30 to 45 seconds, then rest for 30 to 60, says Neiman.
Try metcon
It stands for metabolic conditioning and can involve many different kinds of exercises. The goal is to help you burn the most calories during and after your workout (also known as your “afterburn”). “My favorite focuses on full body lifts, performed at eight to 12 repetitions at a moderate weight and combined with any of the conditioning tools mentioned above.,” says Neiman. “You have to train hard if you want a hard body—and that can be the hardest to do.” Want to try it? Here’s Neiman’s favorite metcon workout:
5 Rounds Of:
Deadlifts: 135-225 pounds (8-12 reps)
Toes to bar (12 reps)
Push-ups (12 reps)
3 minute round on heavy bag
Clean out your pantry
“If your pantry is a buffet, you may have more trouble helping extra weight go,” says Bonci. And she’s right. Yes, you want to vary your produce, but it’s important to keep the calorie dense foods to fewer choices. Try having just one type of cereal, one type of cracker, one type of nut, and so on. “The less temptation, the more likely you are to have success,” says Bonci.
Don’t stock up on beer
Unfortunately — or maybe fortunately — this may be a reason to think twice about hosting Sunday football. Because that means stocking your fridge full of beer that likely won’t be finished entirely by friends. And chances are, if it’s left there, you’ll be tempted to drink it. “The more you have, the more you’ll drink,” says Bonci. So avoid the excess alcohol by avoiding the booze all together.
Making all of these healthy changes to help you lose weight doesn’t mean it’s going to be simple. You may face challenges and a bad day, or two, here and there. But don’t let that hold you back. “We all have them—it’s just about perspective and how you deal with the challenge,” says Neiman. “It’s hard at times, but find comfort knowing it is always worth it. It will show you far greater things than just a smaller waistline and some number drops on the scale as well, though who doesn’t like that, too?”
The Best Women’s Workout Plans for the Fastest Weight Loss
Losing weight is tough, especially for women. You need to burn lots of calories, eat clean and stay motivated. There are tons of exercise programs that will get you results; many will help you become stronger, faster and leaner. How long it takes for weight loss depends on your commitment and body type. Combining diet with a vigorous cardiovascular exercise and strength-training plan is the fastest way to lose weight safely.
Cardiovascular Exercise
Cardiovascular exercise is any type of steady exercise that you can maintain for at least 20 minutes. Your goal is to work up to 60 minutes per day. Because you’re looking to lose weight quick, aim for five days per week of cardio. Whether you’re a man or woman, cardio is the number one type of exercise for weight loss. Walking, biking, jogging, swimming, the elliptical or taking aerobics classes are all effective ways to lose weight via cardio.
Get Intense With Intervals
Interval training is a simple format to follow but it is not for the faint of heart. On a treadmill, begin walking at a pace you’re comfortable with. After one minute, increase the elevation to a level that is challenging and continue walking up this elevation for one to five minutes. Then, when you can’t walk anymore, lower the incline back down. After one minute raise the incline again. Keeping the speed constant throughout the entire exercise, repeat this for 20 to 30 minutes three times per week. Interval training on a treadmill is an effective workout plan for women who want to tone up and slim down.
High Intensity Interval Training
High intensity interval training, HIIT, is a type of interval training. It’s also called “sprint” training. On the treadmill, begin walking up an incline of 8 to 10 percent for one minute. Then, immediately after that first minute, begin to run up the incline for an interval of 20 to 30 seconds. This “work” interval should be so hard that you don’t want to do another second. Immediately after the 20 seconds, return to walking until your heart rate lowers to 135 to 145 bpm, then go back to “work.” Do this for 20 minutes three times per week with one or two days of regular steady cardio in between for best results. HIIT training is excellent for weight and fat loss.
Strength Training For Weight Loss
The best type of strength training for weight loss is circuit training. Circuit training is a workout where you hit every major muscle group all at once, performing exercises one after the other without resting so that you’re also getting a cardiovascular workout. This type of training will ensure you get toned and sculpted. Perform the following circuit three times per week at a weight that is challenging to complete 20 repetitions: Lat pulldown, leg press, chest press, leg extension, shoulder press, leg curl, fly and back extension. Repeat the circuit as many times as you can in 30 minutes, three times per week for weight loss benefits. If you can go longer, do so. The longer you can perform the circuit the greater calories you’ll burn, the more weight you will lose.
Eat Clean, Weigh Less
Avoid cake, cookies and other unhealthy, high fat, sugary treats to help you lose weight the fastest. Eat nutrient dense, low calorie foods — lean proteins like chicken and egg whites are healthy options. Fiber-rich veggies such as broccoli and legumes like lentils should also become a big part of your diet. Eat whole grains with about 4 to 5 g of fiber in each serving.
