If you define "ultimate" as "best," then the ultimate weight loss plan will vary from person to person. Oregon-based fitness coach Ben Cohn says that determining any individual's ultimate weight loss plan means analyzing needs, goals and capabilities.
Aggressiveness
It can be tempting to take on an aggressive diet set to lose many pounds each week. However, health counselor Maya Paul advises a slow and steady pace. Rapid weight loss diets are hard to stick to, and often followed by rapid weight gain once you discontinue the plan. According to Paul, the best plans aim to lose just one or two pounds per week. While losing weight at this rate is safe and sustainable, it can still add up to 100 lbs. over the course of a single year.
Diet
Cohn advises aiming to cut 250 to 500 calories from your daily caloric intake. Do this by tracking your eating over a week or two, then planning your menus in advance. According to Cohn, advance planning makes it much easier to stay on target with your calories, since you're not doing the math on the fly. Walter Willett, author of "Eat, Drink and Be Healthy," recommends first cutting out sweets, high-calorie drinks and refined grains. These foods carry a lot of calories in comparison to their nutrition value. Willett also advises taking a multivitamin in order to fill in any nutritional holes left by your restricted diet.
Cardio Exercise
Cardiovascular exercise, such as jogging and group aerobics, burns calories faster than any other activity. Cohn suggests doing a 500 to 750 calorie workout three to four times per week. You can use one of many free online calorie calculators---see resources below---to figure out your best cardio workout.
Resistance Exercise
Resistance exercise doesn't burn calories the way cardio does. However, these exercises do build muscle. According to Willett, the more muscular a body is, the more calories it burns during every activity. Cohn recommends a moderate 20 to 30 minute resistance workout, such as calisthenics or weight training, two to three times per week, preferably alternating with your cardio days. As this increases your muscle mass, you'll burn more calories during your cardio, while walking to your car, even while sleeping and watching TV.
Sustainability
Sustainability is the key to any successful weight loss plan, says Paul. The best plan in the world won't do you any good if you can't stick with it. Aggressiveness is one factor in sustainability. Other factors include safety and convenience. For safety, make sure your diet and workouts don't exacerbate existing health problems. For example, don't choose to jog if you have knee problems. For convenience, Cohn advises choosing exercises that are easy to remember and menu items that are easy to obtain and prepare.
Motivation
Ultimately, your weight loss success will depend on your personal motivation to lose weight. It's easy to go into a weight loss plan excited, but harder to stay excited once the new wears off. To stay motivated, Cohn recommends setting interim goals. For example, if you want to lose 30 lbs., you could celebrate at 10 and 20 lbs., too. As you reach each benchmark, give yourself a tangible, non-food reward.
Days Off
Personal trainer Bill Phillips, author of "Body for Life," recommends taking off one day per week from your weight loss plan. This will slow your weight loss progress somewhat. However, Phillips advises that it makes sticking to your diet long term much easier. It's hard to resist a favorite snack if you have to wait for months. It's easy if you just have to wait for Thursday. A day off from your exercise regimen is equally important, allowing you to rest mentally and physically from the demands of your workout.
References
- Ben Cohn; Fitness Coach; Hillsboro, OR
- "Eat, Drink and Be Healthy"; Walter Willett MD, et al; 2006
- HelpGuide: Healthy Weight Loss and Dieting
- "Body For Life"; Bill Phillips; 2006
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