WEIGHT LOSS PROGRAMS…DO YOUR HOMEWORK
When considering weight loss programs, you may be asking yourself “what is the best weight loss program for me”? The answer is in writing your goals and doing your homework to decide the best program for you. The first step of the process is consulting with your doctor. By talking with him/her, you can determine your goals.
When starting a weight loss program, look at it as a lifestyle change rather than a diet. It takes 21 days to develop a habit. Therefore, it is important as you are going through the process to remember it is all about changing your habits – for the rest of your life. Find a plan that is going to make you feel good while on the journey and while it helps you control your calorie intake, it is nutritious.
There are several types of programs available. There are those that include more protein, emphasize fruits and vegetables. and heart-healthy diets.
WEIGHT LOSS PROGRAM OVERVIEW
1. Weight Loss Programs with More Protein
Studies say that consuming protein, when trying to lose weight will boost metabolism and help reduce your appetite. If you are considering a protein-packed program, you may want to look at Weight Watchers.
2. Weight Loss Programs That Emphasize Fruits and Vegetables
If you don’t consume meat, don’t fret. You may want to try a weight loss program that gives priority to fruits and vegetables instead. For this type of program, you may want to consider the DASH, Mediterranean, or Mayo Clinic.
3. Heart Healthy Diets
Due to hormone changes, women over 50 are at a greater risk of developing illnesses such as high blood pressure, diabetes and heart diseases. If you need a heart-healthy diet, you may want to review the Ornish or TLC diets.
Weight Watchers – This program uses the point system (called Smart Points) based on how you answer a few questions when you join. Based on those answers, you will be given a personalized points budget. Everything you eat and drink is assigned a point value. In essence, you use more of your budget for sugar and saturated fats and less of your budget for proteins. Some foods, such as fruits and vegetables, do not have any point values assigned to them.
D.A.S.H. (Dietary Approaches to Stop Hypertension) – This diet focuses on eating foods that not only create weight loss, but lowers blood pressure and cholesterol. The theory behind this program is nutrients like potassium, calcium, protein and fiber fight against high blood pressure while foods that are high in saturated fats (fatty meats, full-fat dairy, sugary beverages and sweets) are limited.
Mediterranean Diet – While this diet emphasizes eating fruits, vegetables, fish, whole grains, legumes and nuts it is also a heart-healthy diet. Other aspects of this diet is replacing butter with healthy fats like olive or canola oils and using herbs and spices to flavor foods instead of salt.
Mayo Clinic – There are fad diets that have used the name. However, the official plan is based on the Mayo Clinic Healthy Weight Pyramid which tells dieters how many servings from each food group is needed to reach the caloric goal. It also includes being more physically active, adopting healthy habits, shaping realistic goals and staying motivated to stay healthy.
Ornish – Developed by Dr. Dean Ornish, the premise behind this diet is to eat all the beans, legumes, fruits, grains, and vegetables you want to feel full. In addition to that, eat dairy low- or nonfat products in moderation then only 10% of your calories should come from fat.
T.L.C. (Therapeutic Lifestyle Changes) – Created by the National Heart, Lung, and Blood Institute, this diet was created especially for people with high levels of the bad cholesterol, LDL. This diet focuses on increasing fiber and lowering intake of total fat, saturated fat and cholesterol.
FINAL FOOD FOR THOUGHT
Look at this journey as a lifestyle rather than a diet. Therefore, develop new habits to make a change for the rest of your life. Determine your goals then do your research on which program fits best the goals set by you and your doctor. Since there are several types of weight loss programs available, you will need to determine that choice.
Remember to consult with your doctor before starting an exercise or weight loss program.
What successful programs have you tried? I would love to hear from you.
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