Membership weight-loss programs are an investment that may provide the gentle push some people need to make lifestyle changes to have a healthy weight. However, you don't need to sign up for monthly payments to get the tools employed by formal weight programs. The science behind weight loss is the same, whether you apply it as a member of a weight program or on your own.
Self-Motivation
One reason successful membership-based weight programs work is that they're designed to motivate you -- from peer accountability to recognition for achieving short-term goals. You can build this into your own weight loss strategy if you take time at the outset to write down your goals and reasons for wanting to lose weight. Be specific about your long-term goal weight, daily calorie target and short-term goals. Small victories don't have to be numbers on the scale; goals can be as simple as eating seven servings of fruits and vegetables or walking 30 minutes a day. If you find motivation in working toward your weight goals with like-minded peers, join forces with a friend or group of friends who are trying to lose weight. Gather once a week to share recipes, tips and, if you want, your current weight.
Accountability
Step on the scale on the same day of the week at the same time of day. Wear similar clothing for the most accurate weight comparison. Write down your results weekly, noting your current weight and the change in your weight since the previous weigh-in. If you gain weight one week, focus your energy on your eating and exercise plans for the upcoming week. This is a normal part of the process, whether you're a member of a formal weight program or flying solo.
Plan Ahead
Membership programs promote food plans that support weight loss, whether in the form of counting points, pre-packaged meals or menu suggestions. You have ready access to similar tools -- all you need is paper, pen and smart shopping lists. If pre-set menus motivate you, make out a two-week meal plan, including snacks. Before you get started, the Centers for Disease Control and Prevention recommend making a list of entrees, vegetables, fruits, grains and dairy selections that are healthy and that you enjoy. Use these lists to fill your menu with balanced meals and snacks. Include a lean protein and complex carb in your breakfast menus, as well as two to three servings of non-starchy vegetables, 2 to 3 oz. lean protein and one serving of whole grains or starchy vegetables in lunch and dinner menus.
Considerations
There's a science-based reason most formal weight programs include exercise recommendations for members. Not only does exercise help you establish the calorie deficit necessary for weight loss, it also gives you a sound strategy for keeping the weight off over time. Regular physical activity is a staple of weight-maintenance programs. Once you reach your goal weight, you'll need to re-evaluate your calorie needs, as well. Consult with your doctor before you start a weight loss program, especially if you have a history of heart problems or other chronic illnesses.
References
- National Heart, Lung and Blood Institute: Aim for a Healthy Weight: Guide to Behavior Change
- National Heart, Lung and Blood Institute: Balance Food and Activity
- Centers for Disease Control and Prevention: Planning Meals
- Weight Watchers: Exercise and Preventing Weight (Re) Gain; 2010
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- MayoClinic.com: Diet Plans; 2009
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