Obesity is a global epidemic. It’s typically caused by consuming too much sugar and carbohydrates, as well as leading a sedentary lifestyle. However, as more people become aware of the dangers associated with obesity, they’re increasingly motivated to lose the excess weight. There are many weight loss programs available, but not all of them are effective. Some are even overhyped and promise drastic results that are not sustainable. In most cases, the methods used in these programs can actually be harmful to your health.
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Research Various Weight Loss Programs
It’s important to become familiar with the different types of weight loss programs that are available to you before making a decision on which one you’d like to commit to. You have the option of buying an online program or participating in one of the local programs. Some popular platforms are WW (formerly known as Weight Watchers), Noom, Beach Body workout plans, etc.
Weight loss programs include:
- Wellness, detox, and weight loss retreats;
- nutritional programs and supplements;
- yoga retreats;
- management of chronic diseases programs designed by doctors;
- bariatric surgeries;
- metabolic and hormonal regulation programs, etc.
When you’re trying to find the best weight loss program, it’s important to look at what leading programs are out there in the market and do your research to see if they’re credible. Checking online reviews can be a helpful way to get insights from other consumers about their experience with the program, what they thought of the weight loss plan and products, and how effective it was for them. It’s also key to see if there are any harmful side effects associated with the program so that you can make an informed decision before starting anything.
Establish Your Goals
Before you begin any weight-loss journey, it’s essential that you establish a starting point by assessing your health status and calculating your BMI (Body Mass Index). You can do this on your own or with the help of a medical professional. If your BMI is 25-29.9, you are considered overweight, and if it is 30 or higher, you are classified as obese.
There are free online tools where you can enter your weight and height to calculate your BMI. Some indicate how much weight you need to lose to be within a healthy BMI range. These tools can be a useful starting point for anyone interested in losing weight in a healthy way.
When trying to lose weight, it is important to not only calculate your BMI but to also take into account any diseases or health conditions that may have been caused by your weight gain or that may result from your weight loss. Your choice of weight loss program should improve your overall health and not make it worse.
For example, if you have heart disease, a program incorporating high-intensity training is unsuitable. On the other hand, you may have a hormonal condition such as hypothyroidism or Polycystic Ovarian Syndrome (PCOS), which could make it harder for you to lose weight. When selecting a weight loss program, be sure to consider both your BMI and any underlying health conditions that could be impacted by the program.
What To Look For In A Weight Loss Program
A weight loss program should have the following elements to be effective and sustainable over the long term:
– A healthy diet that includes a variety of nutritious foods
– Regular physical activity
– Behavior change strategies to help you stick to your goals
– Support from family and friends
1. Behavior Management
If you don’t address the behaviors that caused you to gain weight in the first place, you’re likely to regain the weight. Additionally, you may find it difficult to stick to a weight-loss program if you don’t manage your behaviors effectively.
There are several behavior management techniques that can help you eat healthy and exercise more regularly. For instance, you can track your food and exercise every day. If you have an eating disorder, you may need psychological treatment and lifestyle counseling.
By managing your behaviors, you can improve your chances of success with a weight-loss program and avoid regaining lost weight.
- Accountability And Support
Studies have found that participants in programs that offer personalized ongoing monitoring and support from a third party are more successful than those who do not receive such support. This follow-up and support can be provided one-on-one or in a group setting, and can take place in person, online, or over the phone.
3. Slow And Steady Results
For those starting a weight loss journey, it’s important to know that the results won’t happen overnight and to be patient throughout the process. While the average weight loss rate is 1-2 pounds per week, some people may see faster results at the beginning of their program. However, it’s important to know that there are many products on the market that aren’t safe and can do more harm than good. For example, slimming teas that promise quick results may contain a laxative known as senna that can cause nausea, weakened colon, constipation, reduced potassium levels, etc. When starting a weight loss journey, be sure to do your research so you know what products are safe to use and which ones to avoid.
4. Fits YOU
When you’re looking for a fitness program, it’s important to find one that fits your needs, health condition, and lifestyle. The best programs will offer you a variety of options for food and exercise, while still providing guidelines to help you stay on track.
5. Well-Rounded
No product can cause you to lose weight by itself. The best weight loss programs are those that focus on healthy eating, exercise, and behavioral changes.
6. Additional Health Benefits
If you have an underlying health condition, a program should help improve your symptoms. It should also help to normalize your vitals, such as blood pressure, oxygen circulation, bad cholesterol, and blood sugar. Ultimately, it may boost your vitality, reduce stress, and improve sleep.
7. Weight Maintenance
The program should give you the resources you need to maintain your weight-loss after completing the program. This might include things like regular check-ins with program coaches or coordinators, group and forum support, goal-setting and monitoring tools, journaling, etc.
Look Out For Red Flags
There are some key things to look out for which may indicate that a weight loss program is not safe or effective. These include:
- Promises of drastic changes, such as losing 30 pounds in 30 days.
- Promising you can lose weight without exercise and while eating whatever you want.
- Hype surrounding the effectiveness of a single product or group of products.
- Recommendations or requirements to eliminate certain food groups entirely.
- Lack of tools and information for behavior modification.
If you’re considering starting a weight loss program, it’s important to do your research to make sure you choose one that is safe and effective. However, many weight loss programs can be beneficial for improving your health and wellbeing.
