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Personalized Weight Loss Program

Tips on Creating Your Personalized Weight Loss Program

 

Overweight people are at higher risk of developing disorders such as hypertension and diabetes. Studies have shown that women who lost about 5-10 percent of weight reduce their risk of developing diabetes by half. Also, women who gain weight are at a higher risk of death from heart attack and cancer. Obese men who lose weight reduce their risk of developing heart issues. Hence losing weight is crucial to staying in good health condition.  The most effective way is to design your own weight loss program which suits your lifestyle.

 

How to assess your weight

 

In order to design your weight loss program, you will need to first determine exactly how much weight you need to lose. The 2 most important factors you need to consider are:

 

  • Body Mass Index (BMI)

 

  • Circumference of the waist

 

BMI is a measure of how overweight you are. It is calculated from your total body weight and your height. The higher your BMI, the more fat you have in your body constitution. A BMI of 18.5-24.9 is the ideal target BMI. A BMI of 25.0-29.9 is an indication that you are overweight, whereas a BMI above 30.0 indicates that you are obese.

 

Waist circumference is an important factor to indicate your risk for developing heart disease and diabetes (Type 2). Having more fat centered on your waist puts you at a higher risk for developing heart disease and diabetes. A waist size that is greater than 35 inches for women and 40 inches for men significantly increases the risk of developing these diseases.

 

Set a realistic goal

 

Now that you have determined how much weight you need to lose, you should set a realistic goal that you can achieve. No one is perfect. All of us slip at times. Hence, rather than having lofty goals which do not work and end up leaving you disappointed, plan goals which are reasonable and can be incorporated in your lifestyle. Set short-term goals for yourself. Plan out your diet and exercise regime for a week, and then track your progress on a daily basis.

Be positive about what you are doing and encourage yourself to stick to your goals. Create a weight loss program that allows you to adapt it as a lifestyle change rather than a short-term rigorous routine which ends up being frustrating rather than rewarding. Write down all your goals on a piece of paper and paste it prominently on the refrigerator or your work desk. This will keep reminding you of your goals at frequent intervals.

 

Create a diet diary

 

Once you get started with working towards your goals, it is very important to track your progress. The most important challenge in front of you is to maintain the weight after you have lost it. A lot of people are able to lose weight but cannot keep it at the same level. Maintaining a diet diary can help you in this regard. You can write down a summary of all that you eat, portion sizes, and calories in each food item. This will help you identify your weaknesses; it will tell you where you slipped up in your program and help you rectify that. Make sure you also enter all deviations from your program.

The diary can serve as a tool for you to motivate yourself; you can refer to it and encourage yourself on how well you are following your weight loss program. Thus, a diet diary can be a tool to help you plan a workable routine for your diet and workout.

 

Be patient and give it your all

 

Weight loss is a gradual process; it cannot be rushed. You have to work at it diligently. Losing weight may sometimes take some time, so be patient and continue with the weight loss program you have designed for yourself. Keeping yourself motivated is the toughest challenge you have to face while on the program. But once you are able to do so, you will see results gradually, in some weeks to a few months.

 


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