Three Components Of A Weight Loss Program

According to the Federal Trade Commission, in 2002 almost 70 million Americans were trying to lose weight or prevent weight gain. In 2000, consumers spent approximately $35 billion on weight loss products. Consequently, weight loss programs have become widely available, with some promising amazing, if not miraculous, results. Some weight loss programs will work only temporarily, while others utilize tactics that may result in quick weight loss but are also detrimental to your health. A good weight loss program should include three important components for lasting, healthy results.

Nutrition

What you eat and how much you eat will obviously affect your weight. The daily consumption of a variety of vitamin- and nutrient-rich foods is the best way to lose weight. The United States Department of Agriculture's My Pyramid is a good reference to use when evaluating weight loss programs. If the weight loss program you are considering has a diet plan that is inclusive of all of the food groups, including grains, fruits, vegetables, milk and meat or other protein sources, in adequate amounts with limited fats and oils, it is most likely a healthy plan.

Exercise

The second key component of a healthy weight loss program is exercise. The 2008 Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services state that, for substantial health benefits, adults should perform at least 150 minutes a week of moderate-intensity physical exercise or 75 minutes a week of vigorous-intensity aerobic physical activity. Alternatively, an equivalent combination of moderate- and vigorous-intensity aerobic activity is sufficient. Aerobic activity should be performed in episodes of at least 10 minutes and should be spread throughout the week. When dieting, include into your daily routine an exercise program that you enjoy. If possible, find a friend to work out with, as you are more likely to stick with the regimen if it's fun or if you have a friend to motivate you.

Behavior Modification

If your goal is to lose weight and keep it off, healthy dietary and exercise routines must become part of your lifestyle. Changing your normal behavior is perhaps the most difficult component of any weight loss program. A weight loss program that is serious about helping you lose weight and keep it off will teach you techniques that help you incorporate new, healthy habits into your life. For example, you may need to learn new cooking methods or how to shop for healthier foods at the grocery store or farmer's market, or you may need to choose different restaurants or eat out less frequently.

Considerations

According to the Centers for Disease Control and Prevention as reported in the January 2010 issue of the Journal of the American Medical Association, as of 2008, over 30 percent of American adults were obese. However, every person is different. Some weight loss programs will be effective for some people and not for others. Finding a program that works for you may take some time, but following a weight loss program that utilizes nutrition, exercise and healthy lifestyle changes is a healthy way to reach your weight loss goals.