1. Do your homework. As you start your weight loss plan, take the time to carefully evaluate your situation. What caused the weight gain? Pregnancy? Inactivity? Overeating and binging? Emotions? There are many triggers in our lives that will cause us to gain weight. Some can be prevented or eliminated, some can't. It's important as you begin your weight loss to understand and come to grips with the cause of your weight. Be honest with yourself. Don't cheat on this one. Obviously, you want to have your weight loss become permanent.
In order to keep off the weight in the future, you may have to make some lifestyle changes to stay slim. Don't give up before you start. There's usually more than one solution to any weight gain reason. Just remain open-minded, and be willing to change to get the results you desire. Don't hesitate to read and learn as much as you can about weight gain. It's really easy to understand, and you may be surprised at what you learn.
2. Avoid Hidden Calories. Here's an over simplified version of weight loss and weight maintenance... if you eat more than your body needs, you gain weight. If you eat less (reduce calories) than your body needs, you lose weight! While it sounds simple enough, just eat less ....Right? Basically that's true. Yet, there are other things that come into play as one is trying to lose weight. One common mistake many people make as they diet is the fact they don't really understand how much is provided by the food they are eating. This is especially true with eating out and eating snack foods and beverages.
A serving as defined by the scientific communities on weight loss and a serving that your local restaurant provides is most often very different. For example, one serving of bread is typically one slice. Yet, the average bun in a fast food restaurant is actually almost three servings. A single serving of French fries is 15 fries. Just take a guess at how many servings are in a "Biggie" French fry container.
Also, don't be fooled into thinking just because a bag of popcorn is small, that it's a single serving. The same thing goes for beverages. The bottle may contain16 oz. Yet, the serving size may be 4 ounces. Pay attention to actually how many servings of food and beverages you are actually consuming. The amount may surprise you.
I'll give you an example, my son-in-law who's 28 was had put on several pounds. His favorite cola is Mountain Dew. Mountain Dew has higher sugar content than most other cola's. He didn't have a clue as to how may calories he was consuming by drinking 3 or 4 24 oz bottles a day. When my daughter told him, he was amazed. He replaced the cola with water and went from a 38" waist to a 34" waist in about two months. Be careful, you may be consuming more than you think.
3. Consider Diet Pills Carefully. Maybe one of your diet buddies has decided to buy diet pills, or maybe you've seen or heard a commercial for diet supplements promising easy fast weight loss. If so, please evaluate CAREFULLY! Even the most natural-sounding diet pills or weight loss supplements can be useless for weight loss, or dangerous, or both. Diet pills are very tempting things if you want to lose weight, especially if you have tried several conventional weight loss plans without success. The side effects and dangers of some diet and weight loss pills can vary enormously because many of these pills contain a cocktail of ingredients and because dosage instructions may be inadequate. Possible side effects include: nervousness, tremor, diarrhea, bulging eyes, racing heartbeat, elevated blood pressure even heart failure.
There are some instances when diet pills can be helpful. Usually these are indicated in the truly obese person. For the person wanting to lose 5 or 10 pounds, they usually aren't necessary. So you may ask, how does the diet pills work to cause weight loss, while I continue to eat the same amount? In recent years, it seems everyone has the PERFECT answer to help with your weight loss. There are almost as many weight loss methods and diet pills available as there are people who want to lose weight.
There are diet pills that stop your hunger so you eat less and burn more fat. There are diet pills that cause the body not to metabolize all the food you eat, so it's passed out of your system and not stored as fat. There's combination of these two. As you begin your search for the perfect diet pill, be careful as some can have harmful effects on your body.
Diet Pills work by shifting levels of brain chemicals (neurotransmitters) that control satiety (fullness) and desire for food. Some also slightly increase your metabolic rate - the rate at which your body burns calories.
Examples of weight loss diet pills include:
Diethylpropion hydrochloride (eg. Tenuate)
Mazindol (eg. Mazanor, Sanorex)
Phendimetrazine tartrate (eg. Bontril)
Phentermine hydrochloride (eg. Adipex-P, Ionamin)
4. Monitor/Increase Your Activity - Regardless whether you're taking diet pills or not to help with your weight loss, it's still important to maintain a regular exercise program. This is beneficial not only for your weight loss, but also for your overall health. In many ways we in the developed country have a much more sedentary lifestyle than our bodies need. Obviously it's easier for us than in the era when people had to be very active simply to survive, yet it's not necessarily healthy for us not to be active. Start and maintain some sort of exercise plan no matter what your age. Especially for the middle-aged and older people exercise play a very, very important role in the quality of health and staying within normal weight ranges.
5. Develop a Plan for Maintenance. Even if you're taking diet pills to help with your weight loss it's important to keep in mind, that once you stop the pills, unless you maintain a balance between your activity level and the food you eat the weight will come back. While it may take some time to become accustomed to a change in diet and activity, the rewards are well worth the time and effort spent to reach and maintain a healthy weight.
