Starting A Weight Loss Program

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You’ve noticed those extra pounds creeping on slowly but surely. You’ve been putting off doing something about the weight for many of reasons: lack of time, lack of motivation, etc., etc. Now, you’re find that you are ready to make a change and lose some weight by starting a weight loss program.

Before you choose a program or begin your own there are some steps you need to take. By taking these steps now, you are way more likely to complete a weight loss program and see real results. Here’s what you need to do to get started.

Check Up
Make an appointment to see your doctor or primary health care provider. He or she can help you address any limitations or health conditions you have so that you can lose weight healthfully. Your doctor is also a great resource for information on dieting and lifestyle changes. Ask about how exercise will affect your decision to start a weight loss program.

Make a Commitment to a Healthier You
The journey to weight loss is filled with obstacles. It’s important to make a true commitment to your goal before you begin. Then, when times get hard, you can return your focus to your original plan. You have to be prepared to change your habits. Making a conscious commitment means you are ready.

Cutting Calories Works
As your doctor will tell you, your caloric intake must be reduced to shed pounds. The best way to do this is to eat fewer calories and to burn calories through exercise. A pound of fat is made up of 3,500 calories. To safely lose a pound or two a week, you must burn an additional 500 to 1,000 calories a day.

Cutting calories takes discipline and proper food choices. Try to eat more fruits, vegetables and whole grains. This will give you a variety of foods with fewer calories.

Don’t cut back too much though. If you don’t consume enough calories you will slow your metabolism down and create problems. It is best to consume proper amount of food per day and exercise to burn off the excess calories, thus losing weight.

Your doctor may suggest you consult a dietician or a nutritionist. Ask him or her for a referral.

Exercise for Maximum Results
Check with your doctor on any physical limitations you have with exercise. Once you know your limits and have a clean bill of health, it’s a good idea to talk with a professional trainer to develop an exercise program. You can find trainers through your gym or other local fitness facility. They will work with you on setting realistic goals. Your trainer will also show you how to use equipment and how to do exercises correctly.

Write It Down
A food and/or exercise journal is a tool often recommended when you start a weight loss program. This tool can help you track patterns in your eating and help you find ways to make healthier choices. You can also track your progress toward your fitness goals.

Be Smart about Commercial Programs
If you want to participate in a commercial weight loss program, you need to shop carefully and ask good questions. Know what you are getting before you sign up for a plan or consultations.

How to Spot a Quality Weight Loss Program
Here are some things to look for when you are reviewing a commercial weight loss program:
• How much time will you spend working on the program?
• What is your expected daily calorie intake?
• Are there any foods or food groups eliminated?
• Will I get to choose a variety of foods?
• Does the program include an exercise plan?
• Does the food plan change during different phases of the program?

A Few Words of Caution
Be aware of weight loss plans that restrict calories too much. Women should not consume less than 1,200 calories per day. Men should consume at least 1,400 calories per day.

Be aware of programs that require lots of food restrictions. A good weight loss program will offer a variety of nutritionally-sound foods.

Be aware of programs that promote weight loss without exercise. Sensible programs should encourage moderate exercise as part of the package.

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