Diet Programs

Going on a diet is not about making huge changes in your life. Dieting is about making simple changes in the way you eat and adding a little physical activity to your daily life. These simple changes, when followed on a regular basis, can lead to actual weight loss results.

Anyone who ever went on a diet knows that losing weight is all about consistency. After the first few weeks of a diet program, you should start seeing some weight loss results and this will give you the more motivation to lose even more weight on your diet.
So then if all these weight loss programs claim to keep the weight off, why do people keep on gaining weight? The reason lies in the approach. Most diets and diet programs are built for short term weight loss that is built on the principle of forbidden foods and food groups as well as foods deemed healthy and not healthy. It’s only diet programs that focus on making small and quality changes in a person’s lifestyle, because the body responds best to small changes given over a long time.

The body needs to burn 7,700 calories in order to lose one kilogram of bodyweight. Does this mean that a person can see this change in weight made in one week, maybe, but it depends on the overall body fat composition that a person has. In most cases, a healthy weight loss of 1 KG in a month can be expected; this may seem like a small weight loss, but as the old saying goes – slowly but surely.
 
Please note how small changes in person’s diet can make a difference in this data chart -
 
Overall Caloric Changes Though Following a Light Calorie Diet
FOOD    SUBSTITUTE    CALORIES SAVED    KG LOSS/MONTH
100g Sunflower Seeds    50g Sunflower Seeds    250 Calories    1Kg
Small Chocolate Bar    Half a Small Chocolate Bar    130 Calories    ½ Kg
2 Pita Pocket Sandwiches    2 Sandwiches made from Light Bread    140 Calories    ½ Kg
Can of Soda    Bottle of Soda Water    160 Calories    ½ Kg
Deep Fried Breaded Chicken Breast    Breaded Chicken Breast Fried on a Teflon Pan with a Spray of PAM    250 Calories    1 Kg

Omelet Fried with 2 Table Spoons of Oil     Omelet Fried with 1 Table Spoon of Oil    135 Calories    ½ Kg
Large Ice Cream Sundae    Light Ice Cream Bar    145 Calories    ½ Kg

Another great way to cut calories is by adding physical activity to your daily routine. This doesn’t mean buying a membership at a hard core fitness gym; you can get fit without joining a gym.
Please note how a person can lose weight by working out for 30-50 minutes 3 times a week in this chart-
 
Weight Loss thought Physical Activity (3 times a week)
Activity    Length (Time)    Calories Burned (Male*)    Weight Loss (Month)    Calories Burned (Female**)    Weight Loss (Month)
Walking 7Km/Hour    50 Minutes    363 Calories    560 Grams    311 Calories    480 Grams
Running 10Km/Hour    30 Minutes    384 Calories    600 Grams    329 Calories    510 Grams
Bicycling 18-22 Km/Hour    40 Minutes    418 Calories    650 Grams    359 Calories    560 Grams
Tennis     45 Minutes    365 Calories    570 Grams    313 Calories    490 Grams
Basketball     45 Minutes    418 Calories    650 Grams    359 Calories    560 Grams

*Man weighing 70kg
**Woman weighing 60kg

It’s really important to emphasize that the amount of calories burned during a physical activity is dependent on the weight of the individual performing the physical activity. The heavier the individual, the more total calories burned. With time and weight loss, you should be prepared to constantly change the physical activity you are performing so your body will never get used to the exercise you are performing.
In the end, making small changes in your lifestyle can provide for significant changes in the long run. By simply making a few small changes, you can be sure to lose weight and keep it off too.