Weight Loss And Workout Plan

Weight loss and workout plans are two terms that go hand-in-hand. However, an article in Women's Health magazine reports that 50 percent of people who start a new workout program drop out within six months. Of course, everyone has different reasons for stopping a workout routine, but understanding the benefits and guidelines of weight loss and exercise can empower you to stick with your plan and achieve weight loss success.

Benefits of Healthy Weight

Maintaining a healthy weight provides both physical and emotional benefits. Physically, being overweight or obese increases your risk of conditions including heart attack, stroke, Type 2 diabetes, high blood pressure and high cholesterol. The Centers for Disease Control and Prevention explains that "even a modest weight loss, such as five to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars."

A healthy weight can also positively affect your quality of life by improving your mood, boosting your energy level and improving your confidence.

Guidelines for Weight Loss

Successful, long-term weight loss does not happen overnight, and it should be thought of in terms of fitting into your lifestyle. Incorporating changes into your lifestyle to achieve weight loss goals will help you to stay on track in the long run. Ultimately, the key to losing weight is to expend more calories than you consume. Tipping the equation occurs through physical activity to burn calories along with cutting the amount of calories you consume.

The Mayo Clinic recommends aiming to lose no more than one to two pounds per week for a safe weight-loss rate.

Cardiovascular Exercise

Cardiovascular exercise is a necessary component of a successful weight loss plan. Aerobic exercise burns calories and strengthens your heart. When it comes to cardio exercise, think fun, variety and consistency.

Find an activity that you enjoy, such as swimming, cycling or group exercise classes. Avoid boredom and plateaus by changing up your routine. For example, incorporate interval training sessions into your workout plan. Interval training alternates short bursts of intense activity with recovery periods. Stay consistent with your exercise routine by fitting in physical activity throughout your day. Walk to a nearby park to eat your lunch or do push-ups, squats and crunches while watching your child's soccer practice.

Strength Training

Strength training should be part of a weight loss workout routine. Strong muscles improve your capacity to better perform daily activities and muscle enhances your overall physical appearance and body composition as well.

Muscle weighs more than fat, so there may be no change on the scale. But muscle burns more calories than fat, and an increase in muscle tissue can increase your metabolic rate, according to the American Council on Exercise.

Considerations

Staying motivated to stick with your routine is not always easy, but there are ways to help set yourself up for success. Set goals that are both specific and realistic to help keep you focused on what you are working toward. Have a plan B and even a plan C so you do not fall completely off the wagon when obstacles in your workout plan come up.

The Mayo Clinic suggests taking a few minutes after each exercise session to savor the good feelings that exercise gives you, because this type of internal reward can help you make a long-term commitment to regular exercise.