There are shows like the Biggest Loser, and weight loss “competitions” around the United States to see who can lose the most weight the fastest. For some people it works fantastically, but this is a rare few. Unless you have a professional screaming in your face and someone watching every bite you eat, it is not realistic nor healthy to exercise excessively and eat very restrictively.
Find a Structured, Low Calorie Diet Program
Some people can lose weight on their own, and others see more success when they have a program to follow and a support system. There are plenty of weight loss programs that encourage healthy weight loss, that also help the dieter learn how to create a sustainable diet.
People often have success with Health Management Resource programs because they do just this. They begin with pre-made meals, bars, shakes, and lots of fruits and vegetables. This makes it easy for the dieter to start out– because they don’t immediately have to know how to identify and prepare healthy foods.
The program also includes guidance and a cookbook so that the user gradually eats less pre-made meals, and more homemade meals. Weight loss occurs because the dieter is eating fewer overall calories, less junk foods, and more healthy foods high in protein, healthy fats, and whole grains.
Exercise at Your Own Pace!
As a personal trainer I hate the fitness regimens that people are thrown into for “fast weight loss”. This sets the user up for injury, fatigue, and ultimately– failure!
Both strength and cardio exercises are optimal when you are trying to lose weight, but if you have led a sedentary lifestyle for the past many years, it can be dangerous to start doing hours of cardio and intense weight lifting.
You can damage your body if you start out too quickly. You may be able to envision yourself doing the exercise properly with good form, but when the time comes to actually perform it, it feels awkward. This is because you do not yet have the neuromuscular connections necessary to perform the exercise at a higher weight.
Instead, start with about 15-20 repetitions with light weights– that way you learn to perform the exercise properly, and you get your muscles used to performing these different resistance exercises.
Cardio is often overdone as well when an individual is trying to lose weight as well. You do not have to run for an hour straight to see progress! Starting out at a slow pace for 15-20 minutes, 3 times a week will be enough in the beginning. As you become stronger and your cardiovascular endurance increases, try exercising more vigorously up to 30 minutes.
It can be frustrating not to see the pounds shed off when we are trying to lose weight, but taking drastic measures can lead to injury and bingeing. Doing light or moderate exercise and either reducing your calories on your own or by following a low-calorie diet like HMR is the best and safest way to lose weight.
Andi Singer is a weight loss and fitness blogger for Ihmonline.com. Her favorite activities are weight lifting, kayaking, hiking, and martial arts.