Program Design for Weight Loss

A quick Google search for the topic of program design for weight loss provides well over 2 million results. Needless to say, there is a lot of information, and sometimes misinformation, on the “best” ways to lose weight.

Known as the Law of Thermodynamics, weight loss is accomplished when the energy expended in a body is greater than the energy consumed. Simply put, if your clients eat less than they burn, they will lose weight. Simple, right?

With over two-thirds of the American population considered overweight or obese, fitness professionals are uniquely equipped with the tools to help create long-term change in our communities.

In order for your clients to achieve weight loss results, they have to create an energy deficit. The focus of this article will be the programming of resistance training. Assuming a structured nutritional and behavioral change approach is being implemented as well, the information provided here will assist in creating effective training programs focusing on weight loss.

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Healthy (But Lazy!) Dinner Recipes

When you have a jam-packed schedule or are just too tired to be bothered with the stove, we know it can feel like a major effort to deal with a guilt-free meal.

We totally hear you—and are here to help you end the day on a good note. So to help you stay on your slim-and-trim track, we’ve gathered up a slew of dishes that require 10 minutes or less of hands-on work—but are all packed with ingredients and nutrients. And once you see how easy it is to cook your way to thin, check out these 25 Ways to Lose Weight in 5 Seconds.

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10 Detox Juice Recipes for a Fast Weight Loss Cleanse

The detox juice diet has become very popular in recent years as an easier way to consume lots of nutrients without having to eat lots of whole fruits and vegetables.

I first learned about juicing in the 2010 documentary Fat, Sick & Nearly Dead, which brought about a lot of awareness of the health benefits of juicing. It follows an Australian man on a juice only diet for 60 days and he ended up losing OVER 100 POUNDS!

Experts recommend you eat at least 6 to 8 servings of vegetables per day, which many people (myself included) have difficulty achieving. That’s where juicing recipes for weight loss can help fill the void.

So if you struggle to get enough greens and fruits in your diet, keep reading to find out how a juicing detox can help you lose weight, eat more vegetables, and help detox your body.

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The Best Weight Loss Plan for Busy Parents

Your alarm goes off at 6 a.m. — just enough time to get yourself and your kids out the door. You log 8 hours at work (including 5 minutes to scarf down your lunch), then you rush to get kids to practice and make sure homework’s done. Maybe you top off the day with a dinnertime swing past the drive-thru. Once you get the kids to bed, you step on the scale to see your weight slowly creeping upward as your energy level goes the opposite direction.

It doesn’t have to be this way. Some small changes you can sprinkle throughout your day will help you get to a healthy weight without throwing off your schedule. Even better? You’ll have the chance to show your kids that there’s always time to make healthy choices.

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A 7-Step Plan to Lose 10 Pounds in Just One Week

If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan.

I’ve tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders.

In fact, some of my clients who use this look like they’ve been on a three- or four-week diet after just one week.

Although it’s not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.

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4 Fat-Burning Stationary Bike Workouts

No matter how small or dinky the space may be, every commercial, hotel, or apartment gym usually has a few treadmills and at least one stationary bike. Stationary bike workouts are no joke, so if you typically just walk right past that lone bike, you should consider giving it a chance next time.

“Stationary bikes are great for everyone of all fitness levels,” Jennifer Tallman, indoor cycling instructor at New York Sports Clubs, tells SELF. “Workouts on the bike build your cardiovascular endurance and strength in your legs, which translates to benefits off the bike, too.” Since biking is a relatively low-impact workout, these machines are helpful for those recovering from injuries—just be sure you get fitted properly to help avoid knee issues, and always check in with your doctor if you’re dealing with a specific injury. With very few bells and whistles, they’re also great for beginners or anyone looking to simply add some diversity to their fitness regimen.

If group workouts aren’t your jam, you don’t have to join a class at your gym, or book a spot in a SoulCycle or Flywheel class to log great stationary bike workouts. You can ride solo and kick your own butt on the machine, too. Since you can control the speed and resistance levels on the bike, you can decide how to challenge yourself—it’s completely customizable to your fitness level and goals.

Working out regularly is great for your body and mind, and is and should be a goal unto itself. But if you have another specific goal—like losing weight, or lowering body fat percentage, or building muscle—you’ll need to pair your workout routine with a strategic and healthy nutrition plan. For certain goals, like weight loss, that means creating a calorie deficit (burning more calories than you consume in a day), which requires making sure to eat quality calories and watching portion sizes.

For anyone who has a history of disordered eating, even if you’re in recovery, you should speak with a doctor before you pursue any weight-loss goal, including starting a new exercise routine. And even if you don’t have a history of disordered eating, it’s really important to have realistic expectations and make sure you’re pursuing weight loss or body composition changes in a healthy way. The truth is that weight loss, fat loss, muscle building, or other body composition goals are never just about one thing—in order to make changes, you need to look at your life and habits in a holistic way. And it can take a lot of time to see results. Many factors come into play—like getting good sleep, managing stress levels, genetics, health conditions, and the medicines you take. And your fitness routine itself has to be varied and include both cardio and strength training for real change to occur.

Whether you’re looking for a good low-impact workout to burn calories, are trying to develop a steady fitness routine, or simply need a new way to beat gym boredom, try these four trainer-recommended indoor cycling workouts.

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7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

A delicious way to lose weight.

This 1,200-calorie meal plan is designed by culinary experts to offer healthy and delicious meals for weight-loss. We’ve done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note, this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this plan to better suit your individual nutrition needs.

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Chicken Dishes That Flatten Your Belly!

Eat a delicious, satisfying meal—and still lose weight

Make It Tonight!

Hey, chicken lovers! Looking for news ways to cook up your favorite standby? We’ve transformed traditional chicken entrees into ultimate belly fat-fighting meals by adding MUFAS (monounsaturated fatty acids)—the Flat Belly Diet powerhouse ingredient that targets stubborn tummy fat. MUFAs include delicious foods like olives, avocado, nuts & seeds, oils—even dark chocolate!

You’ll find a MUFA in each of these 9 satisfying flat belly diet recipes—perfect for even the pickiest eaters.

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Lose Weight Fast: How to Do It Safely

Sick of crash diets and fad diets? Follow these healthy tips.

Working on weight loss? Then you probably want results — fast.

Let me save you some time: skip the fad diets. Their results don’t last. And you have healthier options you can start on — today!

You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

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The 25 Best Diet Tips Of All Time

Get expert-backed healthy eating tips to help you reach your goals

Best weight loss tricks ever!

If you’ve ever tried to lose weight (and who hasn’t), you’ve got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she’ll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off.

But do any of these tips really work? To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We’ll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss.

Here, the 25 best diet tips of all time. Say buh-bye to hunger and hello skinny jeans.

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