Friday, 16th December 2022

Planning your weight loss strategy

Christmas is coming with the probability that we will gain a little (?) weight over the festive season. This might be mitigated by some pre-Christmas prophylaxis. A touch of weight loss now will allow us a bit more dietary freedom on the 25th.

I have written before on the problems of trying to lose weight and have always emphasised how difficult that is. So here is another perspective in the form of a collaborative blog from Eva Walters.

 A person’s weight loss journey depends on several factors. Our article ‘Achieving Weight Loss’ discusses that weight gain is caused by calorie intake and calorie-burning rates, which differ from person to person. Because of other factors like age, genes, and existing medical conditions, weight loss will look different for everybody.

For instance, while Person A and Person B exercise for the same amount of time, the difference in their body processes may cause Person B to lose weight slower than Person A. This is why a personalised weight loss fitness plan is a must.

With hundreds of different plans available, here  are some suggestions on how to choose the most effective
one for you

Make sure it fits your schedule

Your weight loss fitness plan must be compatible with your lifestyle. For example, if you work full-time and the plan requires that you exercise day and night for 4 days a week, it won’t fit your schedule. Trying to force exercise sessions may only lead to fatigue. Instead, go for a plan that requires only 3 days of exercise so you can do it on the weekends. Ultimately, choosing a plan that complements your lifestyle can help you lose weight more effectively.

Find a physical activity you like

Weight loss can get discouraging if you hate what you’re doing – and you will soon give it up. This is why WeightWatchers believes that weight loss plans are easier to maintain if you find an exercise routine that sticks. Doing something you enjoy will increase your motivation to continue and give you something to look forward to. Before committing to a plan, take a peek at the exercises you’ll be required to perform. If they’re something you’ve done and don’t particularly enjoy, it’s best to look elsewhere. On the other hand, if they’re new physical activities, try them out in your own time and see if you like them.

See if it requires additional fitness equipment

Unless you’re willing to pay for a gym membership or purchase gym equipment, check if the weight loss plan you are eyeing requires certain machines or supplies. Take for example a fitness plan that involves using a rowing machine. If you’re not keen on paying for a gym membership or it does not fit into your budget, finding an alternative exercise may be difficult. Instead, go for a plan with versatile exercises. Flux Magazine shares that one home exercise that fits this bill is pilates. Here, you only need a mat to get started. It’s also doable at a gym or at Pilates centres, should you prefer it. When selecting a plan, see if it’s achievable with your existing resources.

Don’t make it too intensive

A weight loss fitness plan should not be too intensive. A study entitled ‘Weight Maintenance After Dietary Weight Loss’ suggests that extreme weight loss methods are only effective for a certain period of time. This means that weight gain could happen again if you suddenly halt or deviate from your plan. An intensive plan can be something like a plan with too many cardio exercises or one that will need you to exercise every day with no rest. Pick a plan that you know won’t overwork your body to the point of health risks or exhaustion.

With many weight loss fitness plans out there, it can be hard to choose one. For better effectiveness, select a plan that is not intensive, fits your schedule, contains exercises you like, and is versatile enough to do at home or at the gym.


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