With all the weight loss sites swarming on the Internet, the need for true and effective weight loss program and information has become a search effort. How can you determine the best weight loss program that’s right for you? Is there any gauge, measurement or standard for it?

Many people consider weight loss to be a chronic effort. For some, losing weight may seem long lasting, but it is only a temporary event. They don’t know it until they once again step on the scale and discover that they have regained the weight they lost; worse yet, the weight regained is greater than the weight lost. On the other hand, several popular diets are ineffective because they lack the lasting factors of what is truly the best weight loss program.

So what do we need to find in a weight loss program? Here are the effective factors and strategies to consider:

1. working out. Exercise is a cliché in the fitness industry. No matter how cliche the word is, but it is still one of the genuine factors in losing weight. Recent studies have shown that it is advisable to exercise 30 minutes for 5 days a week. Alternatively, another study has shown that 10 minutes of exercise three times a day is also effective. Therefore, there is no reason for people to give the “no time to exercise” excuse. Always find the time and discipline to exercise 4-5 days a week and increase your exercise intensity level every other week.
2. Train with weights or do some weight training. Weight training helps you shed some body fat better. Muscles burn fat. On the other hand, cardio is still effective for weight loss as it burns calories, but the muscles gained from weight training provide maintenance for a healthier, leaner appearance. It is recommended that you increase your weight by at least 5% every two weeks from your current weight. For example, if you’re lifting 30-kilogram weights, you should, at a minimum, be lifting 31.5-kilogram weights after two weeks.
3. keep a record. Keep track of your food intake and the things that are keeping you from losing weight. This log is effective for keeping track of food intake, activity and lifestyle. This way, you will have a better plan and idea on how to best approach your weight loss goal. However, don’t be too conscientious when taking a log. It is not good to overdo the responsibility of recording or you will lose the fun in your life. Just keep some information in your long-term memory and transfer it later to your logbook or journal.
4. stop overeating. Learn the reasons and factors why you overeat so you can control and ultimately stop overeating. If the main reasons are stress and pressure, find ways to better channel your energy. Most overeating problems are due to stress and pressure at work or family life. Learn to know the cause of your overeating and ask for psychological help if necessary.
5. Join a support group. Create or join a weight loss support group for yourself. This way you have people behind you and keep you motivated to reach your weight loss goal. These are the people who will kick your butt when it takes to stay on track with your weight loss goal. Your support group should be heterogeneous in nature. This means that you should build your support group from your close friends, immediate family, co-workers, and other key people in your life. In this case, there is always a person who can monitor you in whatever environment you are in.
6. learn about food. Meals at fast food chains and restaurants are no longer normal. Some, if not most, are already oversized. If you have looked at the meals at all of these fast food chains, hamburgers, fries, sodas and many more are all oversized. Therefore, always watch your diet. Now is a good time to apply tip #3: keep track. Always keep track of what you eat so you know what to learn and what to do.
7. Take joy in small progress. Recognize yourself when you have made little and steady progress in losing weight. Don’t be too hard on yourself if you can’t lose weight that easily. The key here is consistent loss of unwanted body fat. On the other hand, don’t be sad about some weight gains after several exercises; it may be due to the muscles you build. Remember that muscles are heavier than fat, therefore weight gain does not necessarily mean you are getting fat; it could be that you are losing weight. Above all, always be honest with yourself if you really have gained a few pounds due to fat or due to muscle.
8. Chew your food well. By chewing your food well, you eat slowly. This is because once you’ve eaten some food, it takes 20 minutes to signal your brain that you’re full. So if you eat fast, there is a greater tendency to have eaten a lot in 20 minutes compared to eating slowly. Apart from that, chewing your food well helps your body to easily metabolize what you eat. It also prevents you from constipation and indigestion problems.
9. Eat fewer foods with unhealthy fats. Eat fewer foods that contain unhealthy fats like trans fats, unsaturated fats, and cholesterol while eating foods that contain healthy fatty acids from walnuts, fish oils, olive oils, almonds, and other healthy oils. Essential fatty acids contain omega 3 and omega 6 which are good for the heart and help promote good cardiovascular health and performance.
10. Be healthy, not skinny. Being skinny doesn’t necessarily mean you’re healthy. What is the value of being skinny when you look skinny and boring? So focus your energy on being healthy by combining exercise, healthy food, and a balanced lifestyle. The absence of any of these factors can result in an imbalance – unhealthiness. It is difficult to get lean muscles or gain muscle quickly when an imbalance occurs.

All in all, the best weight loss program is not just based on the different diet programs you can take advantage of, but it is all about choosing the best weight loss program that is right for your body. Research is needed to find out the best weight loss exercise program for you. However, always choose the program that comes naturally and not those that promote easy and expensive weight loss solutions. Never take any shortcuts in your weight loss goals or you’ll pay the price later. Weight loss is not only a physical problem, it is also a moral and personal problem towards oneself.