Healthy Weight Loss: Creating a weight loss program

Creation of a weight loss plan before beginning any weight loss program, it is important to develop a specific plan to help you stay on track. As a prelude to making your weight loss plan, you need to do some homework.

First, you need to set a goal of weight loss. In other words, what weight do you want to reach, and where is your target date to achieve your goal? To reach this number, find out what your lean body weight should be for someone your age and sex, and multiply that number by 1.15 for men and 1.2 for women. This will give you your ideal weight, including lean body mass and an acceptable percentage of body fat.

Second, a determination of their resting metabolic rate would be very useful. Your resting metabolic rate is the number of calories you burn at rest. This information will help determine your optimal caloric intake and give you an idea how fast or slow your metabolism. Their calorie requirements are the amount of calories you need to maintain your weight. To lose weight you must burn fewer calories than you take in. For example, 1 pound of body weight is approximately equal to 3500 calories. So if you want to lose weight of 1 pound per week, you must reduce your calorie needs 3500 calories a week or 500 calories a day. Lose about 2 pounds a week, reduce their daily calorie intake of 1,000 calories.

Once you know how many calories so you can create a meal plan that will help you lose weight. Write a plan for your meals and a shopping list and stick to it. Without a written list that are vulnerable to impulse purchases, which undermine weight loss. Purchase plan after eating and not when you're hungry.

Exercise is essential for weight loss, diet, motivation and future maintenance of weight. Make a realistic exercise plan for you and find the ideal would be an exercise of friends to join you. Weight loss fitness program you choose to do - vigorous activities like running or moderate intensity activities such as walking or household work - will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity part of your everyday life. An excellent exercise regime presented in weight loss Metamorphic system.

For the greatest benefits for global health, experts recommend you do 20 to 30 minutes of vigorous physical activity three or more times a week and some type of muscle strengthening, endurance and weight, and extends for at least twice a week. By incorporating physical activity into their weight-loss program, you should choose a variety of activities that can be done regularly and are enjoyable for you. On the other hand, if you have not been physically active, you should consult your doctor before you start, especially if they are older than 40 years old, very overweight, or have medical problems.

Instead of weighing yourself once a week, a better way to track your progress is to measure the circumference of the waist and thigh. A most important concept that "weight loss" is the body composition. Body composition is the ratio of lean body weight compared to weight of body fat. Ideally, you want to see a reduction in overall body fat while increasing lean muscle mass. A recent report by ABC News indicated that the maintenance of 5 pounds of lean muscle will burn over 96,000 calories. That amounts to about 26 pounds of weight loss.

Healthy Weight Loss: Creating a weight loss program