Weight Loss Programs: Combining Exercise and Diet

The reasons to lose weight are as numerous as the number of dieters, but health and self-esteem top most people's lists. Extra weight can aggravate heart problems and cause diabetes and a host of other scary medical problems. Not to mention it's hard to keep your self-esteem knowing that people see you as "obese" or "fat." In many cases, the gradual eroding of self-esteem can lead to depression, a health risk in itself.

So what's the secret? How do some people lose weight only to gain it back again while others lose it and never see it again?

The key is in the diet and the exercise program. With a proper diet and an exercise routine, you can lose the weight and keep it off.

Dieting and Health

Diets rarely tackle the real issues of obesity and weight gain; billions of dollars are spent each year trying to combat unwanted weight, meanwhile 25 percent of the American population suffers from obesity.

Too often we think about weight loss in terms of quick fixes. And to be fair, some of the quick fixes can help us lose weight faster. To maintain weight loss, however, they have to be combined with some long-term goals.

Usually, eating habits have to change to prevent weight from creeping back. Fruits and vegetables top the healthy food list: They're full of vitamins and fat-free nutrition. Lean proteins and whole-grain carbohydrates are also essential components in a balanced diet.

Experiment with different low fat foods to find those you like, and slowly incorporate them into your diet. Try to think of losing weight as a long-term goal to improve and maintain your health. When tempted by a fad diet, remember losing two pounds a month and keeping the lost weight off for good is better than losing ten pounds in two weeks and having it all return later.

Weight Loss and the High Fiber Diet
A high fiber diet, including the possible use of fiber supplements, has been proven time and again to promote weight loss. Fiber, mostly from whole grain cereals, fruits and vegetables, bulks up in the stomach and gives you a sensation of fullness, reducing overeating. The only real side effect of a high fiber diet is some gastrointestinal discomfort as the digestive system adapts to the added amounts of fiber.

Exercising for Weight Loss

Here's the good news: Exercising will not only burn excess fat, it also combats anxiety, stress and even depression. Now here's the bad news: Exercise alone probably won't make you lose weight. As you burn fat, you're building muscle, and muscle weighs more than fat. But before you throw out your exercise equipment in disgust, remember this: muscle looks a lot better on you than fat!

If you're exercising, and want to monitor your progress, hide the bathroom scales and get out the measuring tape. You may not be losing weight, but you'll certainly be losing inches and seeing progress!

Choosing an Exercise Program

Starting an exercise program doesn't have to mean spending a fortune on exercise equipment or joining a gym. Exercise can be as simple as choosing to take the stairs rather than the elevator, or walking the dog for twenty minutes a day. Aerobic activity (dancing, running, aerobics, kickboxing) will burn the most fat. Exercise equipment such as stationary bikes and treadmills also work well. So, surprisingly, do exercise videos: Many aerobics videos are short enough to make part of your daily routine, and can be an enormous help in weight loss programs. Tai chi and yoga help strengthen muscles and improve flexibility; they also help reduce tension and stress. Exercise, in combination with a reasonable diet and proper dietary supplements when necessary, can help you reach your ultimate weight loss goal.

A Word on Swimming
Swimming is great exercise, but don't expect to be losing weight just from hitting the pool. Being active in water for long periods improves the body's ability to conserve heat. Guess how we conserve heat? That's right, through a nice warm layer of fat. The aerobic exercise of swimming will improve your cardiovascular health and strengthen your muscles, but as far as losing weight goes, it could be counterproductive!

Getting the Most Out of Exercise

Losing weight is difficult, so why not give yourself every possible advantage? Boosting your metabolism makes weight loss occur faster and easier, especially when combined with exercise. Some gyms offer consultations with a trainer to discuss how to increase metabolism as part of your weight loss program.

Keeping Your Spirits Up

The effect of exercise on weight loss is hard to pin down. We burn fat, but we gain weight through muscle mass. But we look better, and feel better which was one of our goals anyway. In the end, exercise's ability to relieve stress, fight depression and soothe anxiety may be as important to weight loss programs as the actual fat burned. Depression, stress and anxiety make it hard to do anything, let alone something as overwhelming as losing weight. Combating these obstacles with exercise makes it easier to focus on your goals.

Increased Metabolism
Exercise combined with a healthy diet can increase metabolism, the body's ability to turn food into energy. Increased metabolism allows us to burn fat faster, and with greater efficiency, but there is a down side. With increased metabolism comes an increase in appetite. Your body's increased need for energy should be fed with healthy foods, not by indulging in unhealthy favorites.