Losing weight is not easy and it becomes increasingly difficult with age. When searching for a weight loss program you discover all sorts of gadgets, programs, pills and exercise classes that claim to help. Given that exercise takes time and a commitment, weight loss pills may seem like a better or easier choice. However weight loss pills can have side effects.
Identification
The most effective weight loss program is one that takes the weight off slowly and gradually, states the Centers for Disease Control and Prevention. Unless under a doctor's care, the recommended amount of weight loss is 1 to 2 lbs. per week. This rate allows the body to adjust to weight loss and makes it more likely that the weight will not be regained. To lose weight it is necessary to take in fewer calories than are burned off. Since one pound is equal to 3,500 calories, to lose 1 lb. per week there must be a calorie deficit of 500 calories per day. To lose 2 lbs. per week there must be a daily deficit of 1,000 calories. This can happen through a reduction in calorie intake or through exercise to burn calories off. There are many weight loss pills that claim to burn off caloreis and fat faster than exercise or diet alone can.
Considerations
Weight loss is only successful when healthy lifestyle choices are adopted and maintained throughout life. In addition, there are often psychological reasons for overeating or being sedentary. This can include boredom, stress, anxiety and other emotions. If the underlying reason that contributed to obesity is not addressed, weight loss may not be successful long-term. As fast food and restaurant portions continue to grow, many have lost the ability to determine what an appropriate portion size is. For weight loss to work, use portion and calorie control and learn how to correctly track food intake.
Warning
According to the Mayo Clinic weight loss pills are not only ineffective but they may be dangerous. While taking a pill may initially lead to some weight loss (not all do), this does not teach healthy lifestyle choices. Once the pills are stopped, if the old way of eating is resumed or if exercise is stopped, the weight may come right back on.
In addition, many of these pills artificially increase metabolism to help support weight loss. This speeds up the heart rate, increases blood pressure and nervous system activity. In severe cases this can lead to heart attacks, strokes and other chronic illnesses. To make matters worse, after stopping the pills, the metabolism slows down, which can lead to weight regain.
There may be times when taking weight loss pills may help an overweight individual get started--this should be discussed with a physician. However the health problems that weight loss pills can cause, plus the fact that they may interact with other medications being taken, make weight loss pills a poor choice for long-term weight control.
Benefits of Exercise
Both aerobic exercise and strength training boost metabolism naturally. Aerobic exercise not only increases metabolism while working out, but it keeps it elevated even after stopping, according to the American Council on Exercise. Even though metabolism is increased, aerobic exercise makes the heart and lungs stronger, which in turn will reduce heart rate and blood pressure. This means the body burns more calories because metabolism is higher. At the same time exercise protects against heart disease by making the heart pump better. Muscles need more calories than fat to survive. By losing fat and making the muscles stronger, the body burns more calories even at rest. The bottom line is that exercise helps the body shed excess weight in a way that is healthy and can be maintained throughout life, to prevent weight regain.
Training Plan
For the best results, the Cleveland Clinic recommends getting at least 30 minutes of moderate aerobic exercise on most days of the week. This includes activities such as walking, dancing, biking and swimming. For individuals with no known disease the goal is to exercise hard enough to raise the heart rate to 60 to 80 percent of the maximum heart rate (220 minus age times .6 or .8). Individuals with any type of medical condition should check with a physician to determine safe levels. This should be combined with a strength training program two to three days a week that works each major muscle group to fatigue. This combination will help to keep the body strong and healthy and aids in developing a lifelong program for weight loss and for preventing weight regain.
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