What Makes a Good Weight Loss Program?
The best way to lose weight safely and naturally is to do it gradually as it lasts for a long time. When you shed weight too fast, you tend to lose muscle and water from your body instead of fat. Health experts recommend a weight loss program based on changes that you can stick with for a long time. It is important to focus on your lifestyle habits and overall health if you want to achieve a healthy weight over the long term. In this article, we will be discussing various components that make a good weight loss program and what you can do to stay on track.
- The Right Mindset
A good weight loss program involves making a firm decision to change your lifestyle by incorporating new habits in your daily routine. Some people choose to ignore their weight gain because they feel lazy to do simple exercises or just do not care about it until they become obese. A good weight loss program starts with creating a good plan and setting realistic goals that can be achieved over time. You are more likely to achieve your weight goals if you have a plan as it acts as a marker to aim for. Once you have a plan and the right mindset, it is easier to move forward because you will have already mapped out your way.
- Focused Exercises
It is pointless to spend hours on intense exercises that are not effective in losing weight. You are more likely to get bored during the process and quit everything you have worked hard for. Instead of lifting heavy weights in the gym, it is advisable to start with aerobic exercises such as swimming, jogging, and biking. You can also do sit-ups, push-ups, and other recommended aerobic exercises for weight loss. Weight lifting does not help burn many calories when compared to aerobic training but helps build lean muscles. Regular physical activities focused on weight loss will help you shed many pounds and burn more calories.
- A Healthy Diet
Nutrition is an essential component of a weight loss program as it helps you control your calorie intake. The best way to lose weight faster and gradually is to eat low-calorie foods and drink plenty of water as it detoxifies your body and makes you feel fuller. A healthy diet is comprised of lean high protein and foods rich in fiber such as fresh vegetables, fruits, and whole grains. It is important to avoid junk foods, as they may be sweet and delicious but have little or no nutritional value. They can also make you stray away from your weight loss program, as you tend to develop cravings for sugary foods that are not good for your health.
- Motivation to Cope With Stress
Although you can have the right mindset when starting your weight loss program, you may feel stressed along the way due to lifestyle challenges or lack of motivation. Stress at work, kids, or other members of your family may influence you back into your old patterns such as finding comfort foods that make you feel better. Eating a plate of cookies or a bag of chips makes you temporarily check out from reality but once you are done you will still feel stressed. Over time, you feel worse about yourself because emotional eating is the primary reason behind your weight gain. Finding motivation to stay on track and keep going is the best way to handle stress and avoid falling back on your weight goals.
- Right Support System
The results of your weight loss program may vary depending on whether you are on your own or working with a personal trainer. Although you may achieve some progress performing exercises and workout routines on your own, a professional trainer can help you accomplish more on your weight loss journey. The best way to overcome the challenges you may face when making efforts to lose weight is by having someone to provide support or keep you accountable for your actions.
The components that make a good weight loss program can never be complete if you are not consistent with your workout routines. You can always discuss your weight goals with a personal trainer to customize a plan that will allow you to shed pounds gradually. Keep in mind that losing weight is not that simple and many people always fall back sooner than they think. It is important to have the right mindset and be persistent to lose weight successfully in a natural way.
Dr. Saniea F. Majid, MD, FACS, FASMBS, is our founder, director, and award-winning surgeon with more than 10 years of experience treating patients. She is the President of the New Jersey state chapter of ASMBS, a member of the Board of Directors at New Jersey Doctor-Patient Alliance, and Chair of the Post Operative Weight Recurrence Task Force (POWER). Dr. Majid has devoted her life to helping people like you lose weight and transform their lives and not only started and directed the Metabolic and Bariatric Center at Saint Michaels Medical Center but also achieved the National Center of Excellence. Dr. Majid is one of only three bariatric doctors and surgeons featured in the 2023 Healthy Living magazine published by NJ Top Docs. She is also a regular guest speaker for the American Society for Metabolic and Bariatric Surgery (ASMBS) where she trains bariatric surgeons on the latest methods and techniques.