Weight Loss Plans: Have You Developed One?

A weight loss plan is a program or scheme which will help you to lose weight, shed your flab and fight obesity by putting you on a proper diet, exercise regimen and making significant life style changes, as suggested by doctors, nutritionists, dieticians and fitness experts.

Free weight loss plans are available in plenty in health and fitness magazines, websites and local book stores. But if you want a customized and tailor made scientific and professional weight loss plan for bidding adieu to obesity, you will have to consult your doctor or search for a reputable weight loss clinic.

The doctor will first want to know about your problems, problem areas, life style, and family history in details. Then on the basis of your case history, he will chart out a weight loss plan that will suit your needs, lifestyle, and which you will feel comfortable with.

Your weight loss plan will cover topics like diet, exercise, duration of exercise, which ones are safe for you, anti-obesity medication, frequency of exercise, back up programs, life style changes etc.

Diet

First and foremost , your weight loss diet plan will expect you to abstain from chocolates, pastries, cakes, cookies, oily gravy spicy calorie laden food, fried food, French fries, aerated drinks, alcohol, junk food etc.

You have to replace them with fresh fruits and vegetables of all kinds and varieties and colors, especially concentrating on citrus fruits, a valuable source of vitamin C. These fat burning fruits and vegetables speed up the metabolism rate of the body and are effective calorie burners.

* You have to drink 10-14 glasses of preferably warm water, for warm water helps to melt fat.
* Substitute artificial beverages with seasonal fresh fruit juices, green tea and fat free milk.
* Opt for fat free Probiotic desserts.

Red meat and fatty food rich in cholesterol and other harmful substances are a big no-no. Replace them with lean meat and lean protein, fish, olive oil.

Exercise

Choose from a wide array of options like power yoga, aerobic exercise, weight lifting, resistance training, swimming, sports activities, dancing, gymming, an hour of running or brisk jogging etc. Don't overdo your exercise regimen and stick to an hour daily for 4/5 days per week.

Target

Losing 1 to 2 pounds per week is healthy and safe.

Medication

Your doctor will decide whether you require the help of anti obesity drugs and if yes, he will decide on the appropriate medicine and the dosage.

Back up Program

This is necessary so that you don't bloat up by getting back to your old unhealthy ways, at the end of your program.

Life Style Changes

* Stop being a couch potato.
* Try to climb the stairs instead of using the elevator.
* Do household chores.
* Avoid snacking in between meals.
* Shift to a new routine of 5 small meals a day.