Weight Loss Plans Tips

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Exercise Guidelines for Weight Loss

Before beginning an exercise program, a physican should be consulted to ensure that the participant is healthy enough to participate. Aerobic (meaning requiring oxygen) exercise consists of activities like walking, jogging, swimming, biking, skiing. For the best results, aerobic exercise should be done 20-60 minutes a day and 3-5 days a week. (Frequency, Intensity, and Duration 2003) The intensity should be high enough for a person to notice his or her heart rate is higher, but still be able to carry on a conversation. A successful weight loss program also consists of resistance training. Resistance training falls under the category of anerobic (meaning without oxygen) exercise. The guidelines for resistance training are as follows: atleast 2-3 times a week, 8-12 repetitions, 2-3 sets, and working 8-10 major muscle groups. (ACSM 1995) Examples of this include: bicep curls, bench press, squats, sit ups, push ups, chair deps.

Losing weight does not have to be an impossible task. Taking simples steps like using stairs instead of elevator, parking car farther away, and taking sunday drives instead of walks will be very beneficial to a weight loss program. It will also be worthwhile to invest in a pedometer and aim for atleast 10,000 steps a day. All exercise programs should be diverse to prevent boredom.


Adopt a Habit of Weight Loss Exercises

If you want to drop the pounds, get moving toward a more active lifestyle with some weight loss exercises. The Department of Health and Human Services recommends a two-part approach for healthy adults. The first step is make time each week for weight loss exercises doing at least two hours and 30 minutes of moderate aerobic activity or one hour and 15 minutes of vigorous aerobic activity. It is preferable to spread these weight loss workouts throughout the week. The second part is to do strength-training exercises at least two times a week.

Weight loss exercises do not have to be drudgery. Find the weight loss workouts that are enjoyable for you and make these a regular part of your weekly activities. Consider the following list of weight loss exercises: backpacking, bowling, ballroom canoeing, dancing, racquetball, rollerblading, rope jumping, skiing, swimming tae kwon do, volleyball or walking. FInd the weight loss exercises you enjoy, commit to making them a lifestyle habit, and watch the pounds begin to melt away.


Motivation Makes Weight Loss Easier

Staying motivated is a challenge for many activities, including weight loss. Maintaining weight loss motivation while shopping for food needs is important for those who really do want to take off and keep off excess pounds.

Here are a few easy to remember tips to boost weight loss motivation when grocery shopping:

1) Incorporate the help of friends. Even an occasional reminder can stick with you for long after the moment. For example, you are craving "diet" chocolate. Your friend reminds you that you were going to not buy that product. Later the same day, you are in the grocery store, looking at the diet candy. You look again at the ingredients and sugar or fat content, but put the item back. Your friend's words are clearly being repeated in your mind, making it much easier to put that item back.

2) Read labels. Once you are aware of sugar gram, fat gram and calorie counts, it is much easier to decide to select the food product that have lower numbers.

3) Enjoy feeling the pride inside as you bypass high calorie items and skip entire aisles of tempting foods, like candy, the deli, or the frozen food department.

4) Never shop while hungry.

Stay in touch with your feelings when shopping for food. Use your memory to pull out any nutritional information you remember for continual weight loss motivation.


Is Rapid Weight Loss Safe?

Everyone would love to have the perfect Hollywood body, so they try one of the many rapid weight loss fad diets that promise quick weight loss within weeks. In most cases, these diets are not safe. The FDA or Food and Drug Administration does not monitor weight loss supplements, therefore, there is no saying what could be in any of these pills or whether they could make you ill. To date, the only rapid weight loss diet that has been proven to work is the medically supervised very low calorie diet. Most studies of people succeeding on a rapid weight loss diet have been on a medically supervised diet.

In most cases, people that have been taking over the counter quick weight loss supplements do not see any results because they think that taking this magical pill, cream or drink is going to be enough to do the trick. What they have failed to realize is that the pill is nothing more than a placebo. The real weigh loss comes from the fact that you have to change what you eat and increase the amount of exercise that you do so that you will lose the weight that you are seeking to shed. If you do not, then you will not lose any more weight than you were before. In some cases, the pill that you may be taking can have an adverse effect on weight because water retention can potentially increase your weight.


Weight Loss Programs and Plans

Here is the good news; you can lose the weight that has been plaguing you. Of course the bad news is, it is not easy or magic no matter what your course of action. The world as a whole is getting more obese because of dietary and lifestyle changes. No one weight loss program or weight loss plan is right for everyone. Here are a few pointers for choosing the one that fits you as an individual.

To put it simply people put on weight because they eat too much of the wrong thing and do too many of the wrong activities. Everyone knows that sitting on the couch watching television and eating pizza and sweets is not a healthy lifestyle. This is often how people today spend their evenings; however, with a bit of a lifestyle change those unhealthy habits can be broken. It is said that a habit only takes 30 days of repetition to be a part of a person's psyche.

There are many choices of weight loss programs and plans available today whether it is joining a group, buying prepared meals, or simply joining a gym and buying more vegetables. There are also a myriad of diet books available. The key is to get moving and try one form of exercise and one diet. Do not spend a great deal of money on any one diet, program, or plan until you have researched it. If you are a confirmed meat eater a diet that relies heavily on vegetables is not for you. Think back to when you have previously lost weight. If you ate carbohydrates and lost weight with moderate exercise one of the popular group plans with packaged meals or points might be a good option for you.

The secret to success with any weight loss program or weight loss plan is to balance exercise and food. Often exercise will make one hungrier but lean body mass or muscle burns more calories so it is easier to lose weight. Just remember that you did not gain the weight in a month and you probably will not lose it in a month.


The Secret to a Healthy Weight Loss Diet

The key to lasting fat loss is following a healthy weight loss diet. While many supplements and programs offer quick solutions, many have not been scientifically proven. What has been shown to work? A healthy, balanced diet combined with regular exercise. So what is the secret to a healthy weight loss diet?

Eat a variety of healthy foods that promote fat loss, such as vegetables, lean proteins, fruits, and whole wheat breads and pastas. When you eat the same thing every day, you get bored and may be more likely to break your healthy weight loss diet. Variety keeps meals from feeling like a chore.

Get out and exercise! Eating healthy is only part of the equation. To achieve fat loss, you want to build up your muscles and burn calories on a regular basis. If you're not a fan of the treadmill, join a local soccer team or take up mall-walking. Any activity that gets you off the couch and moving will contribute to fat loss.

Stick to it! Fat loss won't occur overnight, but with exercise, time and a healthy weight loss diet, you can achieve your weight loss goals.

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