Weight loss plan - 10 essential steps?

Your weight loss program should contain the following else it may be less effective and you may waste your own time:
1. Must have a change in lifestyle
Every effective weight loss programme will help clients change their lifestyle. When a person changes his/ her lifestyle, the unhealthy food and weight gaining activities will be eliminated from their daily lives.
2. Must include a water drinking plan BEFORE meals
Drinking at least a glass of water half an hour before meals is critical to weight loss and maintenance of a healthy body. The water replenishes the fluids that will be used to make a bicarbonate solution on the mucus membrane of our stomach lining. This protects the stomach from being burnt by its own acid fluid. Similarly, a well hydrated body reduces the urge to drink unhealthy drinks which introduce more toxins to your body.
 
3. Must include a systematic plan for reduction of sweetened and diuretic beverages
Sweetened drinks are beverages like cool-drinks, some juices, tea, coffee and beer. The three major groups of substances that would impede and slow down your weight loss are caffeine, sugar and sugar substitutes.
Caffeine - This is a diuretic substance that drains your body of water. It is roughly estimated that you lose 33% more fluid from your body than the amount you drank. This means that if you drink one cup of coffee, you would lose all the fluid from the coffee plus an extra 1/3 a cup. This makes you body desperate to retain whatever water it can. In the long run, your body's instinctive reaction is to retain water, hence giving out the round water-filled appearance.
Sugar - Besides the numerous health damaging effects of sugar on your body, it also adds useless calories to your diet. When sugar enters the body it is broken down into glucose and the calories that are created are termed "empty calories". Refined sugar has absolutely no vitamins or minerals, hence it does not do your body any good besides adding calories.
4. A Muscle growth programme

You need a proper muscle growth plan if you want to stop spiralling back to your heavy weight. Muscles can only be built in the good old fashioned way - make them do work.
5. A programme that focuses on the growth of the aerobic Type 1 muscle fibres
Type 1 muscle fibres hardly bulge but contain the highest amount of mitochondria, an essential enzyme in fat burning.

6. You must want to lose weight

Many people busy themselves finding the greatest miracle weight loss cure or trying out every fad but never really achieving anything. Subconsciously, they do not want to lose weight, but the appearance of busy effort allows them to gain affection or acceptance by loved ones, peers and their own inner selves!
7. A nutrition plan that reflects personal individuality
The food we eat should also be tailored to our body, not just in terms of size (calories) but also in terms of design. Nutrition programmes need to first assess and categorize our body type, before any recommendations can be made. A nutritionist would be able to provide you with more info regarding this.
8. The plan should never come with food restriction
The command not to eat a particular food will conversely create a greater demand for it. The correct technique should be learning to manage the urge, rather than suppressing it.
9. It must have a component that includes aerobic walking or jogging
Aerobic walking or jogging is essential to any weight loss programme because it gradually helps your body to adjust to the change in weight load as you slim down. Carrying weights in an aerobic fashion is not a substitute because the whole body is not engaged in the activity.
10. The programme MUST be sustainable relative to your daily workload and commitments
A healthy lifestyle is a fun activity that should preferably involve your family and loved ones. The last thing you would ever want to do is to sign up for a programme that is too daunting to complete.

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