In general this is true; the most successful long-term approach is a slower per week drop that focuses on consistency to achieve your goal weight and body composition. Our “Take It Off Program” recommends 1 – 2 pounds per week, which is consistent with safe medical guidelines and the American Dietetic Association.
There is no specific answer to this question since each person’s weight loss goals are different based upon gender, age, current weight, body composition, and medical history. If however; you reduce your daily caloric consumption by 500 calories, and you monitor your protein, carbohydrate, and fat intake, you will see results. As a generally accepted guideline, women should never eat less than 1,200 calories per day and men never less than 1,800 per day.
Ideally; you should try to do 45-60 minutes, 4-5 times a week. For the best results your program should include the following components: a warm-up, cardio/aerobic exercise, resistance/strength training, flexibility, and a cool-down. If you are just beginning, start with 3 times a week for 30 minutes. The more you exercise the more calories you will burn. However, it is best to establish consistency and make exercise a life-long habit rather than something you simply do to lose weight.
Yes; although for most people with a weight loss goal, this rarely happens. The key to a successful exercise program is working at the right intensity. We recommend you invest in a basic heart rate monitor.
This is really about tapping into your self-discipline and having a strong support system. If you are truly committed to losing weight; you will make it your top priority, and surround yourself with people that will help you stay focused upon your goal while supporting you along the way. The Take It Off Weight Loss Program does offer an entire line of healthy, tasty snacks that include bars, shakes, drinks and salty-crunchy treats. These products allow you to satisfy your cravings while staying on-track. If you are not involved in the program visit a local health food store for some direction.
This is tough to answer without knowing what your past strategies have been. However; if you follow a proven program that is based upon sound medical/scientific principles) like our Take It Off Program), have a strong support system, and exercise regularly you will succeed! Sometimes you hit a plateau because you are in a rut with either your eating or your exercise program. In most cases if you increase your exercise intensity or amount you should work through a plateau. You can also try varying your caloric intake (even just a few hundred calories per day) for several days.
Yes; especially “simple carbohydrates,” such as processed sugars and white breads. In the “initial phase” of weight loss it is important to limit your intake of carbohydrates. Once you successfully achieve your objective/target weight then you will change your selection of food to transition from a weight loss emphasis to a long-term healthy eating strategy.
The simple answer is by substituting them for healthier, lower calorie, vitamin/mineral rich choices. If you are on our Take It Off Program – follow it! The rest of the answer involves making sure you remove junk food and temptations from your home and work environment and put in place a good support system. This ensures you a) minimize temptation and b) ask others to help you stay on track.
Ideally, stop eating 4 hours before sleeping. So, assuming you went to sleep at 10 pm you would not want to eat any later than 6:00 pm. However, there will be occasions when you will need to eat later, just try to limit these when possible as well as limiting the amount of food.
First, you need to take a close look at the food choices that you are making after you achieve your goal. Ask yourself, are you returning to the same, poor eating habits? Second, you need to make sure that you have a well-balanced exercise program that you are participating in at least 4 times a week. By combining a healthy eating program and regular exercise you should be able to maintain your weight (barring any medical conditions).
By following a reputable program that is based upon sound medical/scientific principles like Take It Off; that addresses your specific needs/goals, educates you, and will hold you accountable. For women you do not want to consume less than 1,200 calories per day and for men, 1,800. By choosing healthy, lower calorie, nutrient rich foods you will stay full and energized and still lose weight. Finally, know the difference between physical hunger and emotional hunger. Most people associate “dieting” with not eating, which triggers the emotional feeling of deprivation when the reality is they are not “starving” themselves.
For women, looking like a body builder takes hours of weight training a day. For men, unless you are lifting very heavy weights and eating a high-calorie diet it is unlikely that you will look like a body builder. For 99% of people resistance/weight training will accelerate weight loss and provide muscle tone and definition—not bulging muscles. The key is to have your program designed by a professional that has the experience/expertise to facilitate your objectives. So yes; you absolutely should incorporate a resistance component into your lifestyle.