Weight Loss Program Information/ Informasi Program Penurunan Berat Badan

Weight loss or Fat loss?

When we talk about losing weight, we really mean losing fat. Weight loss can be muscle, water (fluid), or fat. Standing on the scales gives you no clue as to your body composition - so don't weigh yourself too much - it can really play mind games. Our weight is always fluctuating (often due to hydration levels). The mirror, clothes-fitting, old photos, etc -- can all provide feedback on our fat loss -- not just the scales.
How do you lose fat?

In a nutshell, it's a simple law of energy intake and expenditure. Eating more than you are using means you gain weight. Burning more than your eating means you lose weight... Unfortunately the real outworking of this is not so simple. Losing fat (for most people) is hard -- get used to the idea then you won't struggle so much with disappointment.

There are 5 principles to keep in mind - Diet (Nutrition), Cardio (Exercise), Dedication (Consistency), Goals, Weight training. It is possible to lose fat with correct diet alone (for some people) - but the best chance of success will be to apply all these principles. Even the perfect diet plan can fail if you cannot stick to it.
What's weight training got to do with fat loss?

Weight (or strength) training is not essential to lose fat - but it sure helps. A weight training workout boosts metabolism for the whole day and helps build lean muscle. Muscle is metabolically active - it needs fuel - and therefore helps you burn more calories all the time. If you are thinking about weight training - think on this:

Do I want my body to be strong and useful, or is my body only for people to look at?

Lifting weights makes your body strong and useful.
Can't I just eat less and skip meals?

It's naturally what we want to do - but it's not quite right. "I must lose weight so I'm gonna starve myself". This is where things get a bit confusing. Starve the body too much, and it gets the hint and slows down - you'll feel irritable, fatigued, and begin to lose muscle as well as fat. After clawing your way through hunger pangs and dreams of food, the chances are you will binge, or start eating back how you used to. Guess what happens? The weight piles on because your body is still in "slow" mode. Fat loss is all about calorie reduction, but a calorie intake that is too low will cause problems.
Why bother with exercise?

There are few people that have lost fat (and maintained it), without making exercise a part of their life. Cardiovascular fitness has many health benefits - primarily keeping your heart strong. Including some form of exercise as a natural part of your life will give you an even bigger chance of success. Just remember consistency! Cardio exercise could be something like; brisk walking, jogging, cycling, swimming, treadmill, elliptical trainer.
There's so much to learn - Help !?

There are hundreds of diet books and weight loss programs out there. Many of them have terrific claims, but remember:

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There is no one-size-fits-all weight loss program.
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There are no magic bullets or miracle instant cures.
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There is absolutely EVERY chance that you can transform yourself.
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It is completely possible for you to lose the fat and get healthier.
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Believe in yourself.

Do I have to buy something (book, subscription, etc)?

No. If you have enough nutritional knowledge and a whole lot of motivation you can sort out your own lifestyle change. However most of us don't have the time or know-how to go-it-alone -- so we pay someone else to design, explain, or customize a fat loss program.

Do Online Weight Loss Programs Work?
The Journal of the American Medical Association (JAMA) decided structured on-line weight loss programs worked better than "just browsing around". (Vol. 285 No. 9, March 7, 2001). "Participants who were given a structured behavioral treatment program with weekly contact and individualized feedback had better weight loss compared with those given links to educational Web sites."
What's with all the different diets?

There are hundreds of diets. Some diets work for some - others don't. There are other diets that are clearly faulty. Here's some simple guidelines. Avoid extremes (e.g. very-low-carb or very-low-fat). Learn about carbohydrates, proteins, and fats. Learn about whole foods and learn how to reduce your intake of processed foods. These factors seem to be common across the board.

We have a number of reviews of many popular weight loss programs. We do our best to try and have some objectivity, but the reality is - two different people can get two different results from the same program!
Where do I start?

It's possible to get started just by taking some of the higher-calorie items (soft drinks etc) out of your diet, and trying to get out for some exercise. However you will find that without some serious commitment and identified goals - you will soon lose interest. There's nothing like results to keep you motivated.

The chances are you will need some serious help, and this is where some of the commercial weight loss programs can help. Have a look at our picks for the best weight loss program, or the diet reviews, or Fitness Program reviews to help get you started. Most of these programs have journals, goal-setting tools, and discussion forums with others to help keep you motivated.
Can it work for me?

Here's the trick - we are all unique. Different physical characteristics, different genetics. This is why each of us will have to do slightly different things to get the fat loss going. Be prepared for a long-term commitment, a belief in change, and a new lifestyle.

Types of Fat
We have adipose tissue all over the body. This tissue is made of adipocytes (fat cells) whose sole job is to store energy in the form of fat. Body fat distribution differs from person to person. There are generally two types of fat storage:
visceral (surrounding organs)
subcutaneous (beneath the skin - about 80% of all body fat (reference)
When it comes to losing fat - it often does not go according to plan. Despite many claims of spot reduction (i.e. "lose belly fat first") - it rarely happens this way.

Basic Areas
Women - generally around the buttocks and thighs (gluteofemoral): "pear-shaped".
Men - generally around the abdomen: "apple-shaped". Note that these are the predominant patterns - but both 'apple' and 'pear' shaped distribution can be found in either gender.

Specific Areas
Knee
Fat often builds up on the inside region of the knees in women.
Upper Arm
Also common in women, fat build up can occur in the middle to upper area of the upper arm - typically covering the tricep area.
Abdomen
Fat buildup around the navel area is common in both men and women. It is also one of the few fat deposits that are also found in slim women.
Inner Thigh
Fat storage between the thighs is common in women - but also occurs with men. It is more noticeable in women due to the width of the pelvis that in turn influences the position of the thigh (femur).
Outer Thigh
Sometimes called "Riding Breeches" - this area is the most likely place for the pitted or 'quilted' appearance of cellulite. This fat concentration also blends with fat tissue on the inner thigh and the buttocks.
Buttocks
Without fat here - sitting would be quite uncomfortable. Fat is held in place by the gluteal fold. If significant fat is lost from the buttock, then only appropriate training can prevent the buttock from sagging down against the thigh.
Lower Back
This fat concentration often merges with the buttock area.

Chest
Breast tissue comprises the mammary gland (one's 'endowment') surrounded by fat. Men also have atrophied glands and fat in this area. Both sexes gain fat in this area. In men this can sometimes be mistaken for the condition of gynecomastia - a condition that includes not only fat build up, but growth in gland tissue.

Ethnic Variation
There is considerable research showing that fat distribution varies between ethnic groups. For example Asian adults are more prone to visceral and central obesity than Europeans. Mediterranean women are prone to fat gain in the outer thighs.

Losing It
It is possible to influence fat loss (whether it is visceral or subcutaneous) - however spot reduction is all but impossible.

Fast Weight Loss
A typical weight loss program aims for fat loss in the region of 1-2 pounds per week (1/2 to 1 kg). The reason for this is to prevent subsequent weight gain due to the body suffering a rapid lowering in metabolism and to prevent loss of muscle. However, there is a place for faster weight loss in certain circumstances. Fast weight loss is only really appropriate for those who are very overweight. Any rapid weight loss regime is not appropriate for those only looking to lose 2-25 pounds.

Do Any Fast Weight Loss Plans Work?
There are a number of quick weight loss programs that attempt to provide a nutritional balance whilst still providing low calories. One such program is Medifast - this is a successful program used by a number of doctors for many years. Weight loss is in the region of 2-5 pounds per week.

There are a number of other diets that fall into the category of a VLCD (Very Low Calorie Diet) - this is where daily calorie intake is 800 calories or less. These diets - such as the Cambridge Diet or OptiFast really do need to be medically supervised due to the possible side effects.
These diets typically consist of meal replacement products and can only be sustained in the short term.

What Are The Risks Of Quick Weight Loss?
Most diets that claim fast weight loss are very low in calories. Unless properly balanced and supervised, there can be nutritional deficiencies that can cause potential health problems. Along with extremely restrictive calories often comes fatigue and irritability, and even other issues such as constipation due to a lack of fiber. The other issue is a lowered metabolism that can begin a pattern of yoyo dieting. Depending on your goals, fast weight loss can also include loss of muscle mass (catabolism) as well as fat - this is not desirable.

Who Can Use a Fast Weight Loss Program?
Weight loss programs that offer rapid weight loss are generally only suitable for people who are obese (a BMI of 30 and above). A person who is only mildly overweight will only really cause themselves problems in the long run. Some VLCD's need a doctors authorization, but other fast weight loss diets may be done without this.

What About Claims By Popular Diets?
Many popular diets, such as the South Beach Diet, Atkins, the Hampton's Diet offer a 2 week "induction" phase during which weight loss is substantial. However this is only really due to a severe restriction of carbohydrates where most that is lost is typically fluid or water weight. Read more about these kind of induction phases.