The most effective diet plans to get into shape are not diets at all, but life changes that incorporate healthful eating habits and regular physical activity. According to the American Academy of Family Physicians, a holistic plan that includes support for emotional issues that can lead to obesity is more effective for helping you lose weight and keeping it off.
Features
The plan recommended by the American Academy of Family Physicians includes a fitness inventory in which you list your current physical state and how you feel about your ability to lose weight and stick to dietary changes. Being accountable to a doctor, nutritionist or personal trainer also can help keep you on track. Ask your physician for a prescription for the number of calories you should be eating and how much exercise you should do. For your part, keep a journal of your food intake and physical activity to monitor your progress and make regular reports to your doctor.
Function
Exercise should be an integral part of any program to get in shape. In addition to reducing calories and eating healthier food, you must build muscle and aerobic endurance to maintain a healthful weight and be able to eat more food without gaining the weight back. According to MedlinePlus, out of 1,440 minutes in every day, you should spend 30 of those performing some type of physical activity, from formal exercise to walking, dancing, swimming or mowing the lawn.
Types
A diet plan that relies on quick fixes or fads is doomed to fail, according to the Centers for Disease Control and Prevention. Only a diet that allows for a healthy 1 or 2 lb. per week loss is sustainable and healthy. A diet plan that provides you with fewer calories than you burn in a day will result in weight loss. One pound represents 3,500 calories. Reduce your consumption by 500 calories a day and you can lose 1 lb. per week.
Benefits
A diet plan to get in shape also can be used as a diet plan to stay in shape. According to the Centers for Disease Control and Prevention, healthy eating habits and regular physical activity can help prevent weight gain so that you can maintain your ideal weight or not add any extra pounds. The CDC recommends weighing yourself regularly as part of your self-monitoring plan to reach and maintain a healthy weight.
Effects
The effects of obesity are far-reaching and can touch every area of your life. A diet plan to get in shape can help you prevent a number of serious consequences. According to the National Diabetes Information Clearinghouse, being overweight is a major cause of type 2 diabetes. Losing as little as 5 percent to 7 percent of your total body weight can stave off the disease. Reduce calorie and fat intake, pick healthy food most of the time and move every day to see minor weight loss, possibly enough to keep you healthy.
Member Comments