Is your weight loss program right?
Here is my check list for you, to find out if you are on right track.
A desirable weight loss program:
- provides at least 1200 calories per day for normal adults to meet their normal nutritional requirements
- includes balanced nutrition – foods acceptable to the dieter from the viewpoints of sociocultural background, usual habits, taste, cost, and ease in acquisition and preparation
- provides a negative calorie balance (not to exceed 500 to 1000 calories per day), resulting in gradual weight loss of no more than 2.2 pounds (1 kilogram) per week, without metabolic abnormalities
- eliminates dieting habits that contribute to improper nutrition
- includes an endurance exercise program of at least 3 sessions per week, 20 – 45 minutes per session, at a minimum of 60% of maximum heart rate
- Includes an resistance exercise program of at least 2 sessions per week, where all major muscle parts are exercised intensively – multi joint, core exercises to provide a muscle development
- provides for new eating and physical activity habits that can be continued for life to maintain the achieved lower body weight
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