subject: 5 Elements of An Effective Fat Loss Program [print this page] 5 Elements of An Effective Fat Loss Program
An estimated 34% of adults in the United States are obese and another 34% are overweight, according to statistics provided by the Centers for Disease Control. The most successful fat loss program is one that involves permanent lifestyle changes: reduce your calorie intake, exercise most days of the week and eat a low calorie, low fat diet.
Other helpful weight loss tips include eliminating most saturated and trans-fat foods from your diet and increase your intake of foods that make you feel satisfied longer, such as those high in fiber. You can also eat five or six smaller meals a day, rather than three larger meals. By eating more meals, you go less time without eating, but still take in the same number of calories.
Tips for Improving your Diet Program
If you are already controlling your calorie intake and following the American College of Sports Medicine's physical activity guidelines but having trouble reaching your weight loss goals, there are adjustments you can make to your program. Researchers have discovered that wearing a pedometer could increase the number of steps you take each day and lead to a more significant amount of weight loss. In one study, overweight volunteers who wore a pedometer increased the number of steps they took by about 2,000, equivalent to about one mile.
Aerobic Activity
Exercise should be a significant part of any fat loss program. The goal should be to do aerobic activities 60 to 90 minutes a day, five days a week. By sticking with exercises that burn the greatest number of calories, you can reach your weight loss goals more quickly. A 160 pound person can burn 511 calories after one hour of high impact aerobics. A 200 pound person can burn 364 calories after 60 minutes of biking at 10 miles per hour, which is a leisurely pace. At 240 pounds, you can burn more than 650 calories after an hour of hiking.
Strength Training Activity
Exercises like weight lifting, body resistance exercises and using plate loaded machines burn calories and fat and will tone your physique. Your fat loss program should include eight to 10 strength training exercises, like lifting dumbbells or doing pushups or lunges, with 10 to 12 repetitions each. You should do strength training activities twice a week, giving your muscles at least one day of rest between workouts.
Calories
One pound of fat is equivalent to 3,500 calories. To burn one to two pounds a week, you need to create a calorie deficit of between 500 to 1,000 calories a day. You can achieve this goal by eliminating high calorie foods and keeping track of the calories you take in.
Diet
Ordinary black coffee has only two calories, but a latte has roughly 120 calories in a 10 ounce serving. A 16 ounce mocha latte can contain 290 calories. A 12 ounce coffee with whole milk has only 10 calories. A regular soda can have 150 calories while a decaf cola and club soda has zero calories. By going through your daily diet and substituting high calorie foods with low calorie alternatives, you could easily create a calorie gap that will have an impact on your scales.
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