Program for Maximum Weight Loss

Skip the too-good-to-be-true claims about weight loss, and take a common sense approach. The path to maximum, lasting weight loss lies in eating fewer calories, exercising regularly and modifying your behavior. These concepts are basic. If you have a hard time sticking to them, use the strategy of keeping it simple and sustainable.

Eating Guidelines

• You need an easy approach if you're going to be consistent with your diet, the most important factor in the fat-fighting struggle. Start by putting away that food scale and those measuring cups, and measure portion sizes with your hand instead.

  1 serving protein = the same size and thickness as your palm (not including the fingers).
  1 serving carbohydrates or fruit = half the size of your closed fist. A portion of bread is 1 slice or a small bagel or roll.
  1 serving of vegetables = entire size of closed fist.
  1 serving of cheese = the size of your thumb, or 1 slice.
  1 serving of other dairy foods (low fat milk, yogurt or cottage cheese) = entire size of closed fist.

  Eating small, frequent meals ensures that you won't get hungry while restricting your calories and that you'll have plenty of energy throughout the day for life, work and exercise. Aim for three small meals and two to three snacks a day. Research conducted by the Harvard Department of Nutrition has shown a Mediterranean-style diet to be one of the most effective and healthy, so eat plenty of whole grains, fruits and vegetables along with a few portions of lean protein daily. Healthy unsaturated fats from plant sources such as olive oil, avocados and nuts should also be part of your diet. Eliminate processed foods, sugary snacks and saturated fats. Skip juices and soda (even diet), and drink plenty of water.

Get Moving

• If you want to maximize your weight-loss efforts, then you need to exercise. Circuit-style training is an effective way to rev up your metabolism, build strength and endurance, and burn calories in a time-efficient way. Work for time instead of reps. Perform each exercise for 30 seconds with a 15 second rest/transition in between.
  Since the exercises are based on time, and not weight/resistance, you can work at your own level of intensity. Do as much work as possible in the allotted time. Start out with one circuit of 8 to10 exercises and keep the exercises the same for 3 to 4 weeks to facilitate speed and mastery of the exercises. You can repeat the same circuit multiple times. Circuit train at least twice a week, and supplement with 30 minutes of continuous, moderate intensity cardiovascular exercise (walking, jogging, biking, swimming) an additional 2 to 3 days per week for total fitness and maximum calorie burning.

Change Your Behavior

• Change bad habits and modify your behavior; these elements are critical for long-term success. According to nutrition researchers at the Baylor College of Medicine, successful behavioral strategies such as writing a journal, giving yourself non-food rewards, keeping junk food out of the house and not skipping meals dramatically increase your chances of maintaining weight loss.

  Success is never a straight line, and throughout your journey, you are sure to encounter some setbacks. Keep focused and remember that without a plan, your weight loss goal is just a wish.