Comparison of Weight Loss Programs

Are you curious about finding a weight loss program that would fit for you? With so many out there, it can be difficult to weed through them all and determine which program to follow. The first step is to break down the programs into the three main categories: calorie counting, carbohydrates restriction, and exercise regime. We are going to avoid speaking of supplements or surgeries, and focus on programs that you can begin on your own without making a trip to the GNC store or a plastic surgeon.

Calorie Counting

• The first step in a calorie-counting diet is determining the number of calories you should eat per day. To do this you need to calculate your BMR (base metabolic rate):
  Women: BMR = 655 + [4.35 x weight in pounds] + [4.7 x height in inches] - [4.7 x age in years]
  Men: BMR = 66 + [6.23 x weight in pounds] + [12.7 x height in inches] - [6.8 x age in years]

  Next, you will need to determine how active you are.
  If you are a couch potato,or prefer to be extremely chill: Calorie Intake= BMR x 1.2 .
  If you do light exercise one to three times a week, like walking or thorough house keeping: Calorie Intake = BMR x 1.375.
  If you are somewhat active participating in sports or working out three to five times a week: Calorie Intake = BMR x 1.55.
  If you are very active doing intense workouts or participating in sports six or seven times a week: Calorie Intake = BMR x 1.725.
  If you are active to the extreme; say, your job is that of a physical trainer or athlete, or you are in training for a triathlon: Calorie Intake = BMR x 1.9.

  Now that you know how many calories you can eat a day, you need to keep strict tabs on all your consumption. You can do this by hand in a journal, or there are many online sites that can help, including My Pyramid, put out by the USDA.

Carbohydrate Restriction

• Carbohydrates are essentially sugars and starches such as bread, potatoes, candy and fruit. Most low-carb diets start off extremely strict and then expand. Typically, carbohydrate consumption is restricted to 20 grams a day for the first 10 days. Then you increase to 30 grams for the remainder of the first month, and then you can safely move up to 40 grams until your weight loss goal is achieved. In this diet plan, just as with calorie counting, you need to keep a strict record of what you are eating. You want to stay under your allotted grams per day in order for this program to work. Some foods you will avoid altogether, such as wheat, flour, starches (potatoes, rice) and sugar, including the natural sugar in fruit and milk. The trade-off is free rein with low-carb foods such as meat, cheese, green veggies, and no-sugar drink and dessert alternatives usually sweetened with Splenda.

Exercise Regime

• The last option is exercise. You can lose weight through exercise alone. Although this route is typically slower, it can be ultimately as effective as dieting alone. Exercise increases your metabolism and burns calories.The trick is, you need to burn more than you consume, so when you increase your activity level, do not increase your intake to match. Exercise also changes your body composition; as you exchange fat for muscle your metabolic rate will increase accordingly, which speeds the weight-loss process. As a bonus, exercise has been shown to reduce blood pressure and your risk of stroke, heart disease and certain cancers.

Choosing Your Weight Loss Program

• The program that best works for you is really one that fits into your lifestyle. If you like the idea of eating a steak salad with ranch dressing and feel fine leaving off the croutons, tomatoes and the garlic bread, the low-carb path might be a great fit. If you want to eat everything you like eating, and are fine with smaller portions, calorie counting could be the best fit. If you don't want to change the way you eat, just the way your clothes fit, then exercise could be your best fit. Frankly, adding exercise to either the calorie-counting or low-carb program is your best bet. It will increase your overall fitness and lessen the amount of time that you require diet restriction, whether it's the amount you eat or the content, and will improve your overall health by leagues.