The four cornerstones of any good weight loss program

“For a lot of people, being overweight is genetics and living in America," said Dr. Fred Norman, weight-loss expert and creator of the Myrtle Beach Diet.

It's true, Americans are beset on all sides by hamburgers, french-fries, ketchup, ice cream, sodas and donuts. Fad diets come and go.

The most challenging thing about dieting is committing to the permanent lifestyle changes that guarantee permanent weight-loss, Norman explains.

The yo-yo effect that most dieters experience can be discouraging enough to dash the hopes of any calorie-counter. It’s enough to send anyone running full-sprint to the diet pill isle for a quick fix.

But according to Norman, there is no magic diet pill that can melt off pounds without a nutritional plan and exercise routine to accompany it.

In fact, he proposes that there are four cornerstones to any good weight-loss program. They are; structure, accountability, commitment and having the motivation to exercise.
These guidelines are meant for those who are truly struggling with weight issues, not those trendy dieters who suck on lemons to shed ten bathing suit pounds.

STRUCTURE

Having a structured diet that limits your intake of calories is essential to any weight-loss program, he says. You can't eat whatever you want all the time if you're trying to lose weight. You have to stay away from certain foods and eat less.

Monica Jimenez, a nutritional counselor for Lifelong Chiropractors in Myrtle Beach, S.C., stresses the importance of eating a balanced diet.

"Eating foods without labels on them is the best thing I can recommend for someone who's trying to lose weight. Fruits, vegetables, lean meats like chicken or fish," she said.

Although everyone's caloric needs differ, a person who is trying to lose weight should try to cut out some calories without depriving the body of the energy and nutrients it needs, Jimenez says.

If you cut too many calories, your body goes into survival mode, where it hoards fat and makes weight-loss slow down.

ACCOUNTABILITY

Accountability is the second corner-stone, because you have to take responsibility for your body, Norman says. Using scales to monitor weight gain or loss is one way of keeping track of your progress and failure. Keeping a food journal will help you recognize patterns in your eating habits that can be changed.

COMMITMENT TO PERMANENT LIFESTYLE CHANGES

Commitment is another necessary component, but that part is up to you—nobody can commit to a diet plan for you.

"If you want to keep the weight off, you can't go on a diet and then go back to the way you were eating before. It's a lifetime pursuit that people have to buckle down to," Norman says.

A lack of follow-through explains the common yo-yo effect of dieting, where people lose weight and regain it.

BEING MOTIVATED ENOUGH TO EXERCISE…. REGULARLY

Keeping yourself motivated by setting goals and rewarding yourself when you reach them will help you stay loyal to your diet plan, Norman says. Set concrete goals and celebrate your successes.

Exercising is the most important part of your weight-loss program, and part of that is staying motivated enough to keep active. Norman stresses the importance of getting in a regular amount of exercise and doing new things to keep you interested.

For optimal weight-loss you have to couple a cardiovascular routine with a muscle-building routine. Cardio will burn those pesky calories and muscle building will keep them off.

“Muscle mass dictates your metabolism,” Jimenez says. “The more muscles you have, the more calories you’re burning.”

“What happens when people diet, is that they lose muscle. They’re usually restricting the body of calories and not exercising—so the body feeds off of muscle because it’s a more attractive energy source,” Jimenez says. This ultimately can lower your metabolism because your muscle tissue burns more calories than your fat tissue does, she explains, even when you’re not doing anything.

Norman points out that if the basic aspect of losing weight is drastically reducing your calories, then the basic aspect of maintenance is exercise.

Feeling fit is worth it, feeling good about your body is something that will change everything in your life. Your body is with you every second of every day, and it’s worth taking care of.