- Quality of Life & Wellness
Discover 8 Proven Steps in Creating Weight Loss Plan.
The key to losing weight long-term is by having a plan and sticking to it. This not only guarantees results but also ensures that you stay true to your cause.
So many weight loss programs in the market are either too costly or hard to follow. Coming up with your own weight loss plan allows you to tailor it to what you can afford and include your preferred choice of diet.
Here are 8 steps you need to create that winning weight loss plan:
1) Determine your ideal weight
Your ideal weight is one that is healthy. The following factors should be considered:
- Muscle fat ratio
- Bone density
There are numerous ways to find out how much you should weigh. These include; Body Mass Index (BMI), Waist-Hip Ratio, Waist-Height Ratio and body fat percentage. You need to assess the advantages and disadvantages of each option.
2) Workout Routine.
Regular physical exercise helps in the support and maintenance of weight loss. The benefits that you reap from having a workout routine are worth every moment. From shedding weight, disease prevention increased energy levels and mood improvement.
There is a wide range of exercise options. From aerobics, walking and daily activities. Aerobics stimulates your heart rate and breathing rate. Aerobic activity options include; dancing, swimming, running, hiking, bicycle rides, skating, playing soccer, basketball, tennis and volleyball.
Walking is not only a widely available option but also gentle on your joints. All you need are a good pair of comfortable shoes and weather appropriate clothes.
Daily activities that count as physical exercise are; taking the stairs instead of elevators, walking to work and from work, cleaning up the house and gardening.
It is advisable to spread out your exercises throughout the week. Aim to have at least 30 minutes to one hour of aerobic exercises on these days.
3) Healthy diet plan.
Consider making small changes to your diet. Big changes will not last long. Diets that put emphasis on faster or more weight loss may not be safe.
What you eat will be the one major obstacle to your fitness goals. Diet plans that you can follow these include; vegan, low-carb, high-protein or Paleo. Being consistent will, however, be the biggest challenge.
When setting healthy diet plans consider the following:
- Control portion sizes.
- Set a daily calorie limit (500-750 calories each day result into the 0.5-2 pounds of weight loss per week.)
- Emphasize on fruits, vegetables, whole grains, low-fat dairy products.
- Include poultry, lean meat, nuts, beans, eggs and fish.
- Limit saturated fats such as in salad dressings and added sugars like in barbecue sauce.
Adequate consumption of water and other hydrating fluids is vital in all weight loss plans. Fluids help manage an appetite.
The recommended amount is eight glasses of water per day. Not too many people are able to stick to this though. Consider buying a water bottle to help you monitor the total fluids you consume in the day.
5) Keep a journal.
Keeping track of your progress will give you a better sense of what is working and what is not. It also helps you when you reevaluate your diet plan. You will need to keep both a fitness journal and a food journal.
6) Stay motivated.
Come up with exciting rewards to keep you inspired throughout your weight loss program. Save these rewards for until you have achieved these milestones.
Make sure that the rewards are not food related. You can try out that new dance class, take a vacation, visit an old friend or even buy a new book.
Do not just think of what you want to lose but what you would like to gain. Is it more energy, improved self-confidence or a longer and healthier lifestyle?
Remember that you are more than just that number on the weighing scale.
7) Set realistic goals.
Your ultimate goal is to lose weight and stay healthy. Think of short-term goals that will help you get there. These mini goals will keep you motivated and on track. The recommended amount an individual should shed in a week is from 0.5-2 pounds a week. If you are shedding at a more drastic rate, be careful. The speed may make you feel good but there is also a high chance of plateauing or gaining it all back.
Your short-term goals can be to include more vegetables and fruits in your diet. It can also be to be more specific on your exercise time such as thrice a week.
8) Support group.
It is easier to stick to a weight loss plan when you are not at it alone. Relying on the support group of either friend, family or other dieters will help you to be successful.
You can find support groups online or find those that meet in person. You could also get a friend to come with you to the gym or any other place you like to exercise. The same applies to having a friend for your diet plan.