Weight Loss Program 

When you enter into a weight loss program, what are your goals and expectations? While different people will have different end goals in mind, it is probably safe to say most people are hoping to lose about 10lbs - 30lbs. And, more than likely, most people would like to achieve this goal from their weight loss program in as expedient a manner as possible. While this is a noble goal, it is not a very realistic one. That is why it is critical to understand what is truly feasible with attaining weight loss.

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In general, when you first start a weight loss program, you will probably drop a significant amount of weight in the first week. It is not uncommon to lose around 7lbs. The second week the average weight loss program will yield maybe 3lbs. Then, you are looking at about 1lb per week. Maybe 2lbs at the most if you work really hard at it and this can lead to a little frustration. Part of the reason for such frustration is that the initial 7lbs lost the first week delivered little in terms of a noticeable effect on the physique. What is going on here?

Well, first and foremost, when you cut a lot of calories from your diet as is the case in any decent weight loss program, you will lose a significant amount of water weight. One reason for this is that you would be cutting a lot of bad food choices out of your diet. Poor quality food and water retention go hand in hand. Also, to drop one pound of body fat, you need to eliminate 3600 calories from your diet. When you drop poor quality foods from your diet, you will immediately discover a huge drop in calories because bad food - by its very nature - is high in calories. That means even slightly reducing it will have a major impact on your weight.

Also, your metabolism will start to stabilize after the initial weight loss period. You may continue to lose weight but you will do so in a manner that is much slower. This is just how the body works when it gets accustomed to a certain level of calorie ingestion.

But, is there anyway to beat the plateau? Yes, you need to use strategies your body's metabolism cannot circumvent. That means you will need to modify your weight loss program in order to maintain gains. For example, you body may slow its metabolism down (and the number of calories it burns) when you cut your food intake but the body pretty much is forced to burn calories when you perform cardio work. If you walk 30 minutes a day you will probably burn 100 calories. If you increase that to one hour, you will end up burning 200 calories. Since the burning of the calories is based on physical movement, it would be pretty tough for the body not to burn calories. It does have to expend the energy moving so it would be impossible for the body not to burn calories. So, upping you cardio - or even low impact physical activity - will keep the goals of a weight loss program going.

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