A simple weight loss Program

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Notice, by the way, that the title of this article is "A Simple Weight Loss Program", NOT "An EASY Weight Loss Program".

There's an old saying to the effect that anything worth having is worth working for. However, in today's society, it sometimes seems as if the emphasis is, if not "something for nothing", then at least "a lot for a little". People are seeking pills, potions, fad diets, whatever they think it will take to create permanent healthy weight loss so that they can live happily ever after.

The truth is, that while the facts of effective, healthy, permanent weight loss are well known, and have been well known for many years, there are many, many people who have not gotten the word, or who heard it and didn't believe it. To make matters worse, the pill pushers and fad diet spinners know that many people who don't really know the process, or are not willing to make the effort required by a valid, effective weight loss program, will be easy prey for their pseudo-scientific, or just plain bogus, claims.

Confusing the issue is that many of these claims are based, at least in some small degree, on actual data. Other touted methods for "easy weight loss" often are actually simple weightloss helps or aids that need to be incorporated into an effective weightloss program before they really do much good.

A recent example of this is the diet pill, Alli. It is expensive, has some possible side affects that would convince me not to take it, and, if you read the fine print, really doesn't offer THAT much in the way of weight loss. Taken by itself, it CAN help someone lose weight in small amounts, but it is really only effective if used in conjunction with the simple weightloss program I am going to talk about in a moment.

One drawback to all of these weightloss nostrums and incantations is that the weight loss is only going to occur while the person continues to take the pill or eat the special diet. Another is that the weight loss is not necessarily "healthy" weight loss.

Yes! It is possible to lose weight (which is supposed to be good for you) and actually negatively affect your health at the same time!

Just to play the Devil's advocate for a moment, what I am about to propose must also become a lifelong weightloss, or rather, weight management, issue or else the weight will also return. However, under the weightloss system below, the weight loss will be healthy in nature, and the side effects will include such weird things as increased energy, a better emotional outlook, the ability to participate in more fun activities, and the opportunity to live longer and live well during those additional years.

Put that on your diet pill label!

Oh yeah! Did I mention it was free?

Anyway, after all that, here is a simple weightloss program that WILL WORK.

There is only one stipulation.

YOU MUST NEVER, EVER GIVE UP!

You see, that is why so many things in life do not turn out the way we wish. We give up too soon.

Do not expect to see results overnight, and do not expect that what I am about to tell you will turn you into a fashion model or bodybuilding hunk. To get those kinds of results, you have to do the kind of exercise and nutritional regimens that those people have opted for. However, if you begin this simple weight loss program, you will lose weight over time.

How much weight?

No one can answer that. While weight loss will occur pretty much in direct proportion to the amount of effort expended, many things will still impact the results. Your genes will have some input, as will your physical condition and the amount of weight you are carrying, if you are a male or female, if you are younger or older, if you slip once in a while...and many other factors.

The simple truth of weight gain and weight loss is that when a person takes in more calories than their body burns, they gain weight. When, on the other hand, they burn more calories than they take in...they lose weight. That simple!

Sure, when you eat, what you eat, how old you are, how much sleep you get, and whether or not you take Alli or some other diet pill will help sway the figures in one direction or another, but...

IF YOU USE MORE CALORIES THAN YOU TAKE IN YOU WILL LOSE WEIGHT!

Many people having heard that will fall into the trap of thinking that if they just eat less, they will lose weight. That is called a "diet", and diets don't work! The human body is designed to go into survival mode if you take away its expected food supply. That means it dials down its calorie burning process (metabolism) and exists on fewer calories. It also begins to cannibalize its own tissue for materials it needs for repair and maintenance if it does not get enough nutrition from the food you eat.

While eating smarter instead of simply eating less will help you lose weight, time is against you. As you age, your metabolism will slow down more and more for several reasons, putting you in the unfortunate circumstance of cutting your food intake, which we know is a bad thing, at least insofar as what we are trying to do, which is achieve a healthy, but simple weightloss program.

The problem must be attacked from two angles at once.

You must exercise AND adopt healthy eating practices and habits.

Now, don't let the idea of "exercise" scare you. In this context, it simply means "physical activity" of 30 minutes duration or more at least five times a week. Yes, that could be running or weightlifting, or study of the martial arts, or raking leaves, or gardening, or walking...you get the idea. The key is the 30 minutes or more, done at least 5 times a week, week after week after week for the rest of your life.

Before you run off with your hands waving in the air in despair, think about it. What if you swam today, walked tomorrow, did some weightlifting the next day, yoga the next, gardening the next. What if instead of just "walking" you joined a hiking club, or instead of trying to lift weights five days a week, you did it two or three times a week and filled in the other days with other activities.

Okay, you are busy. How about a 15 minute walk in the morning, a 15 minute walk in the afternoon, and a 15 - 30 minute walk at lunch? Why not get up and do yoga before you start your day...or at the end of your day. It's very relaxing as well as...well, you know...exercise.

It is actually best if you have two different types of exercise. One should be strength building and one should be cardio (aerobic) in nature. That is because cardio burns more calories DURING the exercise period, while strength building creates lean muscle mass which burns calories while you are watching TV or stuck in traffic on your way to or from work.

As far as healthy eating habits are concerned, you really know pretty much what you should be doing already. Smaller portions, more veggies and fresh fruits, hold off on the sauces (dip your fork in the dressing and then pick up the lettuce instead of pouring the dressing over the lettuce), and eat more often. That's right. Try to eat about six nutritional "meals" a day, spaced about 2 1/2 hours apart. Six small meals are more effective nutritionally and for weight loss than three big meals...with snacks anyway!

Watch your portions sizes, however. In addition to being a "broadening" subject, proper eating is a broad subject. Start looking at food labels. You might be surprised at what the proper size of a "portion" is. Cut the fats, and try to stay away from too many processed things...animal, vegetable, or mineral. As a rule of thumb, the closer to "natural" it is, especially fruits and veggies, the healthier it probably is for you. Try some of the whole wheat breads, by the way.

Start substituting low-cal items, but pay attention to the labels. Sometimes a low-fat item has just about as many calories as the original and humans, silly people that we are, eat more thinking that it's okay. Things will not taste good, or "as good" at first, but trust me, you DO get used to it. My wife and I picked up some doughnut holes yesterday morning and could barely stand them, they were SOOOOO sweet. We had just gotten accustomed to subtler tastes and flavors.

If you are not already taking a daily multivitamin...start. Most people do not get the proper levels of nutrients (vitamins and minerals) that they need anyway. If you are avoiding this or that food, or trying to keep levels down, you might be missing something. This is particularly true if, like me, you are classified as a SENIOR! Senior bodies don't get and properly process all the nutrients they need anyway, so take your vitamin and you might want to take some sort of protein supplement daily as well as protein deficiencies are common in us older folk as well.

So, how hard is all that?

Looks like a fairly simple weightloss program to me.

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Weight Loss-sustained success by means of simple steps

Weight Loss-basic lessons for sustained success

Weight loss is a target for many today, but cutting through all the hype and gets information from high-quality can be difficult.In this article you will get information on your metabolism, nutrition and physical activity that you can use weight loss programs that you can consider, or to create your own — you will have to for healthy, effective and sustainable weight loss, learn the basics on the functioning of your body's metabolism.

Your body is Basic Math

One of the most important factors which have a direct impact on weight loss is a concept called "energy balance". quite simply, this is a measure of the question whether an individual more calories than they burn has eaten that day, or vice versa.Because of all the scientific jargon can be mind boggling to read the detailed description of the functioning of your body and metabolism. But when it comes to lose weight, all you need to know is that your metabolic rate basic math-addition and subtraction, and calories burned calories eaten.

Neutral energy balance-burn as many calories as you eat every day positive energy balance-eat more calories than you burn each dagNegatieve energy balance-eating less calories than you burn every day

To start with healthy, effective weight loss, you need to reach negative energy balance.There are two ways around this-daily diet and exercise. We take a closer look at all of them very soon.

However, it is important to note that most of the people coming to a moderate weight loss efforts should not tip the scales to drastically in a negative energy balance. for example, if the result of your daily activities in 2000 calories burned per day, your calorie intake should be limited to 800 calories a day exaggerated. You want to lose weight, but probably not in the way you intended.Your body would see this drastic calorie-restriction of hunger, and would start hoarding burning body fat and muscle, in addition to the loss of valuable fluids and electrolytes, that's exactly the opposite of what you hope to achieve.

If you click neutral energy balance and moderate weight loss goals, a calorie-restriction of 500 calories per day, and the gradual weight loss healthy produce. consult your physician regarding the appropriate levels for calorie restriction and activity if your weight loss goals very aggressive.

Power supply

There are two main factors that you must take into account in the assessment of your daily nutrition-total calories and composition. The term "total calories" is just as easy as it sounds-the number of calories you consume on a given day. If you are already aware of the total amount of food that you eat every day, and are good at to estimate serving sizes, you are in a good position to determine where your current energy balance, and checking as you progress. If this is not the case, it might make sense to buy a cheap kitchen scales to get a better idea of how big a should take account of "average".You want to know how many calories you eat to know where you can improve on a daily basis.

The composition of your diet, is also very important.With all competing diet programs out there it can be difficult to separate from the science of the hype. the guidelines in the new USDA Food Pyramid, called MyPyramid, are very helpful in the identification of good food choices-whole grain carbs instead of processed carbohydrates (whole wheat bread and not white), mager in place of high-fat protein sources (chicken instead of prime rib) and healthy sources of fat (olive oil instead of Crisco).These guidelines should you well in the development of an daily nutrition that you well nourished with sustainable energy levels and feel your best in the long run.

Again, if all the details to work out on your own seems difficult, there are good programs available to help you specify meal composition, portion size, the time of the meals and snacks, and even provide you with a shopping list. these programs can be useful and convenient, but they are not absolutely necessary in order to achieve the objectives of the weight loss.

Exercise

Training is an important part of a balanced weight loss program.In its guidelines for healthy aerobic activity recommends that the American College of Sports Medicine 30 to 45 minutes of moderate aerobic activity 3 to 5 times a week.This can be as simple as taking a brisk walk around the neighborhood.

With this as a "base" of aerobic activity, strength training are an excellent way to to burn more calories during exercise and encouraging the development of lean muscle tissue, those extra calories, burn even when you are sleeping! however, it is important to a qualified statement in the run of weight training to ensure that you perform the exercises correctly, and not putting yourself at risk of injury.

Another important element in the equation of the exercise is moderate. If you have not yet worked out in a year, you do not have to set a target for an hour a day, five days a week. Moderate start and allow your body to get used to this new routine. If you are used to foot firmly planted for 30 minutes three days a week, consider increase up to four days a week, and so on.

No matter what specific exercise that you choose, if you are using the safe, moderate, and most important, regularly, you will be in a much better position to meet the objectives assigned to the weight loss. remember, the goal is a negative energy balance and exercise is another tool to get you there. If you daily a 500 calorie negative energy balance, it can be much more pleasant to carry 200 calories away, and just have to limit your diet by 300 calories.

Conclusion

Successfully combining a healthy diet and exercise program is the best way to get your weight loss goals. a pound of fat represents approximately 3500 calories stored. using the above example of a 500 calorie negative energy balance, in the course of a week would you lose about one pound, for a total of about 4 pounds a month. experts agree that this is a healthy weight loss rate. more importantly, by a gradual approach, you are self education is something much more important, which is change in behaviour.

Crash diets can promise that you will lose five pounds a week, but if you go to the same patterns of behavior that you were used to return before you began your diet, you'll get the weight back. no one shall be at night, overweight, so that you don't have to expect to lose the weight or at night. to allow your body to get accustomed to healthy new habits, allowing you to your success in the long term.

Liz Smith writes about weight loss programs and diets for thedietchannel.com

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