Basics You Should Know Before You Start a Weight-Loss Diet
Gargi Sharma , Weight Management Expert | Updated: November 27, 2014 10:33 IST
If you've tried different kinds of diets and haven't been satisfied with the results, then maybe you've been doing it all wrong!
Before taking on a weight-loss program, there are certain things you should know. The first is your Body Mass Index or BMI. BMI is a measure of relative weight based on an individual's height and is a fairly accurate indicator of a person's current body fat. The higher your BMI, the higher you are at a risk of developing health issues - like heart disease, high blood pressure, diabetes etc.
The next and biggest hurdle before you get on a weight-loss program is to decide which weight-loss program to pick. There are literally hundreds of programs available in the market. Some are pure marketing gimmicks and others are ineffective. How is one supposed to comb through all of them and choose one that's not just right but also helps keep the weight off for a long time?
Before you begin your journey, here are things you should look out for in an ideal weight management program:
1. Supervision - Why you need a doctor
A good doctor can make all the difference to your weight-loss program. Not only can he suggest the right diet for you, but he can also keep a close watch to ensure your diet isn't working against you or putting you at any major health risk. He can also provide emotional and motivational support you'll need during the program.
If you can identify with any of the following, you must seeks a doctor's assistance:• If you're suffering with health issues like diabetes, thyroid, cardiovascular problems etc.
• If you're 'severely obese,' which means you've got a Body Mass Index (BMI) of 40 or more
• If you're currently on any kind of medication for weight loss
Being overweight or obese requires that the whole process be monitored with extreme care. Losing weight safely and effectively, and keeping it off requires patience and understanding. So speak to your doctor about weight-loss plans you may have tried before, what you liked and didn't like about them.
2. Customized diet planning
Each person has his own metabolic rate and genetic wiring which makes the need for a customized diet plan even more important. So work with a nutritionist to help set a target weight and build a unique diet plan.
3. Specific exercise regime
Some people require extensive workout while some need the bare minimum. Let your trainer or doctor plan a workout schedule for you. One that suits your need and compliments your lifestyle. Your doctor can also discuss how to exercise safely, especially if you're experiencing any trouble or pain carrying out normal daily tasks.
4. Weight loss program is a lifestyle change
For long term sustainable weight loss you should make some permanent change in your eating habits and exercise patterns. Weight loss programs are designed to guide you the right eating habits which will help you not regain weight.
5. Flexible and enjoyable
Your program should be based on your lifestyle and on your eating preferences (includes your foods likings and disliking). Diets should have variety and should also leave you feeling satisfied.
6. Strong follow ups and monitoring
After shedding those initial few kilos, you can't afford to take it completely easy and must ensure you keep revisiting your program and monitor your diet.
Any successful weight loss requires a permanent change to your eating habits and level of physical activity. This means you should find a weight-loss approach that you can embrace for life.
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