All weight loss programs aim at reducing weight by blending physical activities with lifestyle changes. The basic structure of such programs is all alike although the implementation differs according to individual needs. How much obese you are and what is the amount of weight reduction you are seeking would influence the type of program that is suitable for you. However, it is extremely important to know what you want, evaluate how far it is practicable to achieve and how much your body would respond to the program. Set goals that are realistic. Unrealistic goals will not give the expected results and would lead to failure. Expecting too much too soon can be quite disappointing and should be avoided.
The best way to lose weight is to take a gradual approach in weight reduction. Trying to rush things can have adverse effect of your body and might end up in frustration. The weight loss program has to be spread out in different stages, taking up small targets in each stage, which when achieved you can move on to the next stage. When you see the results from the first stage, you gain confidence in the program and encouraged to move on to the stage. It is like climbing a mountain when you gradually move towards the peak. This method ensures that you stay motivated throughout the program.
Another aspect that has to be taken care of is that the method of weight reduction that is followed is safe. Making it too much stressful for the body can cause more harm than good. Health issues might develop that can force you to abandon the program. Before you take up the program, have a complete medical checkup done so that the program can be devised by taking into consideration the limitations of your body and health.
The target in numbers
The minimum that you can set as the starting target is to lose about 1 to 2 pounds every week. This is good to build up a steady decline in weight that provides encouragement and is also safe. Moreover, it would give the time that you need to make changes in lifestyle that has to be followed meticulously. Setting a target of reducing about 5 to 10% body weight in 6 months is the norm that is followed in all weight loss programs.
Make changes in lifestyle
The program has to be accompanied by changes in lifestyle so that healthy habits are followed. This includes following a healthy diet plan that is low on carbohydrates and fat but rich in other nutrients and proteins that the body needs. Restricting calories intake within 500 to 1,000 calories per day is the norm for women and for men it is between 1,200 to 1,600 calories. Similarly, fat intake has to be reduced. Take up regular exercise so that adequate burning of calories is ensured to maintain the proper balance.
How much disciplined you are and how patiently you can continue with the program decides its success.