The 4-Step Weight Loss Plan That Will Save You Time, Energy and Money

The past 20 years have witnessed significant improvement in short-term weight reduction intervention strategies that had been less successful in improving long-term outcome measures. Most obesity-related programs in the past had focused more on energy expenditure versus calorie intake, recognising that focusing on food density alone was unsustainable in the long term as far as obesity was concerned in adults.

Deriving inspiration from the work done by researchers at Duke National University in Singapore, an ideal cost-effective weight loss plan should at least achieve two end-points:

- Must have low out of pocket expenses.
- Users must lose weight.

According to the contents of the National Weight Control Registry, common behavioural strategies among successful long-term weight maintainers include high levels of regular physical exercise, low calorie diet, frequent monitoring of food intake and body weight. Encompassing these strategies, let's examine the 3-step weight loss plan that will save ample resources.

1. Cardio Exercises

According to Wikipedia, cardio exercise, also called aerobic exercise is a form of physical exercise of low-high intensity that relies essentially on oxygen-dependent energy generating capacity, to sufficiently meet the metabolic demands of the body during extended lengths of time. Examples of aerobic/ cardiovascular exercises include medium to long distance walking, cycling, jogging/running and swimming. A regimen of two cardio exercises a day has been shown aid weight reduction because it involves large muscle groups. Aerobics accentuate the fat-burning capacity of the body, thus contributing to significant weight loss.

2. Elimination of High Calorie Diet

A peer review journal, Obesity reviews reports that fast foods consumption laden with high energy densities and glycemic loads, may be greatly escalating and contributing to the rates of obesity and overweight in the USA. This is to a greater degree, more prevalent with susceptible sub-populations like children and adolescents. Eliminating over-processed foods from most home staples and replacing these with natural, fresh or healthy meals, ensures overall well-being.

Most fad-based foods are poor in nutrients but high in calories, so cutting calories to lose weight is key. However, research shows if you cut down your calories too low, basic metabolism slows down which affects the body's normal physiological processes that depend on optimal calorie.

3. Take Your Breakfast

Having fasted all night, your body's metabolism almost came to a halt. Starting your day with a light breakfast, kick-starts the normal physiological processes, keeping your energy levels at optimum all day. High fibre meals like wheat and oatmeals will just do.

4. Fresh Fruits, Greens and Diet Weight Loss

To lose weight effectively and sustain it, foods rich in nutrients and low in calories are key, and vegetables fit into this fold well. The current surge in obesity makes effective dietary strategies for weight management more compelling. Fruits and vegetable are able to decrease energy intake, promote satiety and lessen energy density because they have high fibre and water content.

Dietary fibre and other components of fruits and vegetable have also been associated with reduced risk of hyperlipidaemia, hypertension, certain cancers, cardiovascular disease and diabetes. In a nutshell, long-term success at weight loss should be a combination of:

- eating breakfast
- eating a meal that is low in fat and calories like fruits and vegetables.
- engaging in regular high-intensity physical exercise like cardio
- eliminating high calorie diet.


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