12 Week Weight Loss

Americans spend more than a trillion dollars annually in the pursuit of weight loss. Many of these dollars are spent on fad diets, pills, potions and equipment that make unsubstantiated claims of miracle weight loss and have never been backed by scientific study. The only true path to weight loss is sensible nutrition and moderate exercise.

Myths

There are many myths about diet and exercise. Diets that require an individual to restrict or abstain from nutrients such as protein, carbohydrates and fat are misguided at best and potentially hazardous at worst. These nutrients are vital to the sustainment of life and body functions and should never be avoided completely. Another popular myth is that there are exercises that can spot reduce problematic body areas such as the abdominal region. It is impossible to spot reduce and all weight loss should be approached with an overall fat-burning program through exercise and nutrition.

Program Development

Any weight loss program should include both sensible nutrition and moderate exercise. Pick an activity that you enjoy such as walking, bike riding or swimming. Incorporate this into your overall program. Picking an activity you enjoy will increase the odds of your eventual success. Moderate exercise should be performed for at least 30 minutes per session and should be done at least three times a week. Caloric intake should be a major consideration for weight loss. The bottom line is that no matter what you do, if you take in more calories than you burn the net result will be a gain in body weight. Initially, weight loss will come in the form of lost water and not fat. Once a solid routine is established, the weight will come off.

Goals

Set reasonable goals and periodically measure your progress. Do not weigh yourself every day; this will only discourage you. Instead of setting daily goals, set weekly goals. A goal of 2 pounds per week is reasonable to achieve. The amount of body fat that you are carrying will determine the amount of time it will take to get to a healthy weight. Twelve weeks is a reasonable amount of time to lose a considerable amount of weight, but it may not be enough time to lose it all. The main goal of any weight loss program should be to transform your body to efficiently and effectively use the nutrients it is provided.

Recommendations

There are additional tips you should follow to lose weight. Eliminate junk or fast foods from your diet; they are the No. 1 source of excess fat. Drink eight to ten glasses of water per day to replace the fluids lost during exercise. Determine your daily needs of protein, carbohydrates and fat. Increase the consumption of high fiber foods. Increase your lean body weight through resistance and cardiovascular exercise. Consider eating five to six smaller meals per day. Spread out your consumption of protein, carbohydrates and fats for the times of the day when they will be most needed. A small amount of protein should be available throughout the day, but a heavier concentration should be consumed shortly after a workout. Carbohydrates should be minimized in the evening prior to going to bed, but should be consumed in higher levels before a workout or before any period of high physical activity.

Warnings

There is no magic bullet when it comes to weight loss. Always consult with a physician before beginning any diet or exercise program. Consult with a nutritionist to determine your dietary needs in relation to your stated goals.