Effective Weight Loss Plans

Individuals seeking to lose weight often try the quickest and easiest method to reach their weight loss goals, only to find that their results are short-lived. For effective and long-term weight loss, certain principles must be followed to achieve and maintain desired results. Effective weight loss involves more than crash dieting; nutrition, exercise and lifestyle changes should be thrown into the equation as well.

Metabolism

• Effective weight loss and management may be achieved by increasing metabolism. Raising the metabolism, or the rate at which your body burns energy, prevents fat from building on the body. Muscle burns more energy than fat, so it stands to reason that you will want to build, tone and strengthen your muscles so your body becomes more efficient at burning those calories. Building muscle is achieved through weight bearing or strengthening exercises. This doesn't mean you have to pump iron to maintain effective weight loss, but do try to incorporate some strength training or weight-bearing exercise using dumbbells into your weekly exercise routines.

  Try to work strength training activities into your exercise routine three to four days a week. Start with lighter weights and more reps. For example, do 15 biceps curls using five-pound weights to start. As you grow stronger, increase the weight and decrease the reps. In two weeks, you could be lifting 10- to 12-pound weights and doing 10 reps. Perform between 12 and 15 repetitions for any exercise and at least two sets of each exercise. That means, for example, complete an entire round of weight-bearing exercises and then repeat the process one more time. Beginners may choose two-, five-, eight-, or 10-pound dumbbells to start for an effective workout.

Exercise

• Exercise is essential for any long-term weight loss management. Dieting may help, but without exercise, you may lack muscle tone, or maintain an increased metabolism for any extended length of time. Any type of exercise, from fast walking to playing a sport or joining a step-aerobics class at the local gym are beneficial. Exercise at least three to five times a week, for between 30 minutes to 90 minutes at a time to enhance fat-burning and muscle-building benefits.

Diet

• Eat more fruits and vegetables and cut down on refined sugars and flour products in order to achieve effective and long-lasting weight loss. This doesn't mean you can't ever enjoy a pizza or a piece of chocolate cake again, but that you need to enjoy such treats in moderation. Consume five servings of fruits or vegetables a day, and balance proteins, carbs and fats according to your weight, height and age according to recommendations from the USDA.