WHAT THE BEST WEIGHT LOSS PROGRAM DOES NOT INCLUDE.
Diets, fad diets, or even dieting are not part of the best weight loss program. While it does involve physical activity…because we’re all adults here, I’ll use the term “exercise,” it is NOT about pushing your physical limits, embarrassing yourself in front of your neighbors, joining an expensive gym, or hiring a personal trainer. It is NOT about joining a cult, avoiding friends and family, eating only disgusting, unappealing, and unappealing foods, or feeling guilty and depressed. Above all, it should NEVER BE ABOUT BEING ALONE IN YOUR TROUBLE.
WHICH IS THE BEST WEIGHT LOSS PROGRAM?
In its most basic form, the best weight loss program is the one you will stick with. Let’s change that slightly and say it’s a healthy, doable, rational, flexible program that you’ll stick with…that works!
THE ESSENTIALS OF DIET AND WEIGHT LOSS!
Diets are ineffective. Yep! That easy. Oh, and if you need to lose 5 or 10 pounds for your sister’s wedding, a quick diet might work. However, if you truly have a weight problem, as more than half of Americans do, it is a lifelong condition that necessitates lifelong measures. Don’t, however, think of yourself as doomed to a life devoid of pleasure or happiness, and don’t give up. Read the first paragraph again and realize that there are things that CAN be done, and YOU CAN DO THEM. However, in the meantime, allow me to cover a few facts. Quick and sloppy. You can skim through them to get the essentials. This article will not be large enough, nor intimidating enough, to cover everything.
WHY DO DIETS FAIL.
Diets don’t work for a variety of reasons, both physical and psychological, but I don’t have enough space to go over them all here. If you want to learn more about this, I have a page at https:/dealscode.net/ that lists ten reasons why diets don’t work, and those aren’t the only ones. The main reason why a diet won’t work is that your body has some extremely effective self-regulating mechanisms. If you deprive it of its expected calorie intake over time, it will adjust to require fewer calories. Despite the fact that you will be eating less (and most likely not enjoying it), your body will settle into a new pattern and your weight will level off with only a minor weight loss. Worse, when you stop dieting, as you will, the body will maintain its new level of calorie requirement while you return to your old eating habits. This brings us to our next point.
THE ESSENTIAL LAW OF WEIGHT LOSS AND GAIN
Everyone’s body has its own rhythm and needs, but they all adhere to the same law. If you consume more calories than your body requires, the excess will be stored as fat. In conclusion. Fact. Almost at the end of the discussion. Using the information in the preceding paragraph, you can see that when you discontinue your diet and return to your old eating habits after your body has adjusted its needs downward, you now have MORE EXCESS CALORIES TO BE STORED AS FAT! This is why people frequently GAIN WEIGHT following a diet…or series of diets.
SO, WHAT IS THE MOST EFFECTIVE WEIGHT LOSS PROGRAM?
As you can see, you’ve returned to the start of this discussion, but with a little more information. We can still say that the best weight loss program is one that you will stick with, and you now understand why. Because we are all unique, the obvious fact should be that what you need to find is YOUR best weight loss program…the one YOU will stick with. Your biq question is… HOW DO YOU FIND “YOUR” BEST WEIGHT LOSS PROGRAM?
Drinking more water, getting plenty of sleep, and doing things you enjoy are just a few of the things you can do to improve your health, life, and personal weight situation. All of these can help with weight loss, but for now, let’s focus on two.
1. Increase your level of activity: I purposefully avoided using the word “exercise.” Whoops! That’s what I said. Look, activity equals exercise. More power to you if you want to do Richard Simmons’ tapes and “Sweat to the Oldies.” If you decide to buy a Bowflex and look like the grandmother in their TV commercials in a few months, that’s fantastic! However, chances are you just need to make some lifestyle changes and become more aware of the opportunities to “exercise” in everyday life. A structured exercise program is great, but so is a walk, or gardening, or swimming, or cleaning the house, or…well, you get the idea. The only requirement is that it be done on a regular basis, at least four or five times per week, and that it be challenging.
Only you can determine what is difficult. Today’s challenge may be simply walking out to the mailbox and back. With that simple step, one woman began her “exercise program” (no pun intended). Another man began his program by walking to the end of his street. He didn’t think he’d be able to get back to his house that first day. He was walking over a mile a few weeks later. I used to run over 6 miles at a time on a regular basis. But the first time I tried to run, I didn’t even make it half a block. The key is to get started, to do it on a regular basis, and to challenge yourself.
Being more active not only burns calories during the activity (remember, the more calories burned, the less fat stored), but doing it on a regular basis causes your body to shift to a new level where it automatically burns more calories than it used to. The facts are not complicated, but they require a lot more space than we have here, and I did say I would stick to the basics.
People leave “exercise programs” for a variety of reasons. For your purposes, do the activity as it fits into your schedule, choose an activity that you enjoy, and vary the activity…for example, if you cleaned the house yesterday, go for a walk today. By the way, if I told you to go for a walk, you might start the avoidance process that leads to people dropping out of formal, planned exercise programs. Instead, why not take the grandchildren to the zoo? I don’t know what is if that isn’t a workout. Be inventive. It’s your “exercise program,” so make it whatever you want.
2. Eat sensibly: You’re aware of how you SHOULD eat, right? Back to the basics. Eat a lot of vegetables, limit your portion sizes, and substitute an apple for pie or a candy bar. Get rid of the sugar in your life. There are numerous diet tips floating around. Not one of them is worth a hill of beans…but a bunch of them add up to a lot more. Changing just one thing is unlikely to make a significant difference, but…IT DOES MAKE A DIFFERENCE! Changing seventeen things may make a significant difference, but there’s a catch…
Try not to make all seventeen, twelve, or thirty changes at once. Begin with one change, and once it has become a habit, move on to the next. You might be interested in learning more about Kaizen. Small steps in nutrition will eventually get you where you want to go, just as going out to the mailbox may one day lead to walking one or two miles at a time.
HOW LONG DO I HAVE TO PARTICIPATE IN THIS WEIGHT LOSS PROGRAM?
For the rest of your life, that is. That is why it is critical to choose activities that you enjoy and to learn how to make better nutritional choices while still enjoying the pleasure of eating. Furthermore, many people struggle with weight loss because they are dealing with personal issues in their lives. Your personal weight loss program, combined with regular exercise and nutritional common sense, equals a sense of control over a situation that has many negative consequences in your life. With a sense of control over the situation, you can remove many of the negative effects and move on to other aspects of your life that may require attention.
One final point. I’ve kept it as simple as possible, but it’s based on a lot of research. If you truly want to design the most effective weight loss plan for you, you will need to learn a lot more than you probably do now. The public library, as well as the internet, are excellent places to begin.