ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Discover 8 Proven Steps in Creating Weight Loss Plan.

Updated on June 18, 2017
yogaburnclub profile image

Belinda loves writing about nutrition, travel, health, fitness, beauty, and sports.

Introduction

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:

  • Age
  • Height
  • Gender
  • 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.

therapy ball workout
therapy ball workout

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.

take 8 glass of water daily
take 8 glass of water daily

4) Hydrate.

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.

5 out of 5 stars from 1 rating of Weight Loss Plan

Comments

    0 of 8192 characters used
    Post Comment

    • yogaburnclub profile imageAUTHOR

      Belinda 

      16 months ago from Kenya

      Hi Georgiana, I know the feeling. It takes a lot of dedication to stick to a food journal. I think of it as keeping myself accountable for what I eat but not obsessively. I prefer using a specific food journal. It makes follow-ups easy. I usually like using Google Docs to access anywhere. But the ultimate secret to staying loyal to food journals is having a support group. Hope it helps.

    • OanaWriter profile image

      Georgiana Dacosta 

      16 months ago from London

      I struggle the most with keeping a journal - I fully understand the benefits but somehow I always talk myself out of it because I feel it's another chore for the day. How do you keep yours? Do you have a designated food journal? Or just add notes to your diary/to do list?

    • yogaburnclub profile imageAUTHOR

      Belinda 

      17 months ago from Kenya

      Hi Carolyn, thanks for taking the time to read the post. yes vegan, Paleo, low-carb and high-protein are great examples of diet one can start out with. Weight Watchers is also a great avenue for finding support groups.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)