According to a Gallup poll in 2009, the majority of Americans would like to lose weight. Many of these individuals have struggled with losing weight and keeping it off in the past. Although winning the battle of the bulge can be difficult, there are weight-loss programs available which may help. Although many of these programs may differ in some areas, there are some general components.
Setting Goals
Helping people set realistic and achievable goals is one important component of a weight-loss program. Individuals need to determine how much weight they are trying to lose and set a reasonable time frame. Trying to lose too much weight quickly is difficult, often leads to discouragement and poses some health risk. Individuals can increase their likelihood of success with gradual changes. The American Heart Association states that a reasonable weight-loss goal is no more than 1 lb. per week.
Keeping Track
Another key component of weight-loss programs is helping an individual keep track of her diet and physical activity. Losing weight is about creating a negative energy balance--you must consume fewer calories than are burned in order to achieve weight loss. People are often surprised at the hidden calories in their diets. Keeping track your dietary intake is the only way to identify sources of hidden calories and make necessary modifications to promote weight loss. Accurate reporting of the calorie content of food is critical when keeping track. LIVESTRONG.COM is one site which offers easy and accurate tracking of diet and physical activity.
Getting More Active
Weight-loss programs should also help individuals increase their physical activity levels. Individuals should be encouraged to engage in a minimal of 30 minutes of moderate intensity physical activity on most days of the week. Many programs require a physician or health care provider to give consent to ensure safety. The Group Lifestyle Balance Program is an evidence-based weight-loss program which recommends you increase your activity gradually. Individuals should not increase their activity by more than 30 minutes a week.
Problem Solving
Time commitments, family, work and many other problems will arise when trying to lose weight. Weight-loss experts have identified a few keys to dealing with problems. First, clearly state the problem being as detailed as possible. Next, brainstorm all your options for addressing the problem. Remember to be creative when thinking about your options. Then you should give one of those options a try when the problem arises again. Remember there will be peaks and valleys when trying to lose weight so never get down and give up. Identify sources for social support to keep you motivated.
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