Losing weight can be difficult, but with the right weight loss plan, you can finally achieve the weight you want. There are tons of diets out there that promote: their own products, eating only one type of food, eliminating lots of foods from your diet, and other ways they claim you can lose weight. Weight loss plans don’t work like that. An effective weight loss plan will be easy to create and achievable. Here’s how to get started:
1. Set a reasonable goal.
Weight loss is achieved by changing an unhealthy lifestyle to a healthy lifestyle with healthy eating and exercising habits. Your weight loss goal should be reasonable and within an achievable deadline. Trying to lose 30 pounds in two weeks is not going to happen and is just going to be discouraging. Your body loses weight at a healthy rate of 1-2 lbs per week. Set a goal that fits this guideline.
2. Learn about your body.
It’s a good idea to write down what foods you love to eat, what foods are healthy for you to eat, and what a normal day of exercise looks like. When you have a visual idea of what your body takes in and puts out, it’s easier to make adjustments for your weight loss plan. It’s also advisable to discover your your BMI (Basal Metabolic Rate) – your BMI is the amount of energy you need to survive each day. As you can see from the image bellow, the muscle man and over weight person have the same BMI.
3. Make a list of foods that you should eat in moderation, foods you want to eat more of, and foods you want to try.
When you have an clear idea of what foods have been making you gain weight, what foods will help you lose weight, and what foods you can look forward to trying that will be healthy and tasty, you’ll be more motivated to stick to your new weight loss plan.
4. Make a list of new things you want to do and buy when you reach your weight loss goals.
It can be “fit into a dress two sizes smaller,” or “blow people away at my reunion,” or even “run a 5K.” Having a reminder of all the things you’ll be able to do when you reach your desired weight will keep you motivated and encouraged. Part of creating a weight loss plan is to plan for the days when you’re going to be discouraged and want to stray from your goals.
5. Start exercising.
Find ways you can incorporate physical activity into your daily life. It can be taking the stairs a few flights instead of an elevator all the way up, parking farther away in the parking lot, walking the dog, buying a treadmill, joining a class, joining a program, buying a fitness DVD, or whatever. You can do all of these things or one of these things. The trick is to keep to something you like doing. If you want something fun, try dance or a fitness class. If you want something demanding, try a 5K program or a spinning class. If you want variety, try to find new activities both indoors and outdoors you can do. You may also want to try finding small movements you can do at your desk, before bed, or before you eat that are easy and effective.
6. Be forgiving.
If you fall off the bandwagon once, twice, or even 16 times, don’t give up! Instead, find a new strategy. If a part of your plan isn’t working or you’re bored with it, try something new. Don’t be too hard on yourself. Your body is smart. It will try to find shortcuts, so doing the same routine every day won’t be as effective as it initially was. If you can, find a support group or a weight loss buddy who will encourage you and who you can share your goals, fears, and problems with. Having someone to turn to who will keep you accountable will help you stick to your weight loss plan.
Starting a weight loss plan may be easy, but it may need adjustments along the way before you reach your desired weight. The most important thing to remember when starting a weight loss plan is to never give up and find something you love doing that makes you happy and healthy.