If you're tired of one-size-fits-all diet formulas that don't work, learn how to develop a weight loss plan that works. Successful long-term weight control requires gradual and permanent changes to your eating and exercise habits.
First, understand your current habits by tracking 'energy in' and 'energy out'. This will help you identify what changes to make.
1. Set Specific Goals
Setting a goal to weight loss plan is an important first step, but you also need to establish a plan to reach that goal. Your plan should include short-term process goals as well as long-term outcome goals. For example, if your goal is to lose 15 pounds (7 kilograms) in three months, you can break this down into separate goals for each month. For the first month, you might aim to lose seven pounds (3 kilograms), followed by four pounds (2 kilograms) in each of the remaining two months, as early weight loss is often faster.
Your goals should be measurable, action-oriented and realistic. They should also be specific, with a clear definition of success and a timeline for achievement. For example, a realistic goal might be to eliminate empty calories such as sugary beverages, high-sugar sweets and packaged cookies and cakes from your diet and replace them with nutrient-rich foods like nonstarchy vegetables and fruits, protein, and healthy fats.
3. Create a Meal Plan
Using a meal plan can be an efficient way to help ensure that you are sticking to your healthy eating goals. It can also save time and money by making sure that you are only buying the foods that you need.
Meal plans can be as simple or as complicated as you like, but all should include a variety of nutritious foods and adequate amounts of protein and fiber. They should also include recipes that are suitable for your dietary preferences. Otherwise, you may get bored and give up on your diet.
Another thing that is important to consider when creating a meal plan is how easy it will be for you to prepare the meals. For example, some people find that batch cooking a few dishes for the entire week is easier than coming up with new recipes each day. Some meal plans also include a space for tracking food servings, which can be helpful for those who are trying to keep track of their calories.
4. Plan Your Exercise
In order to make exercise a habit and maintain your weight loss, you must plan out your workouts. This means creating a weekly schedule that includes your gym or at-home workouts. Treat your workouts like doctor or hair appointments; once they’re on the calendar, you’ll be less likely to skip them.
Determine when is the best time for you to exercise based on your schedule and workout goals. For example, if you’re an early bird who enjoys the benefits of a morning workout, plan to run or take a fitness class before work. If you’re more of a night owl, you might prefer to hit the gym after dinner or work out before bed.
Start small, and gradually build up your strength, endurance, and cardiovascular fitness. You can also add fun elements to your routine to stay motivated. For example, you could try watching your favorite show while riding a stationary bike or listening to music while you run.
5. Keep a Food Journal
Keeping a food journal is a great way to learn about your diet habits and track what you are eating. It can help you see where you may be over- or undereating in terms of calories, as well as identify foods that are causing symptoms like acid reflux or irritable bowel syndrome.
Be sure to be accurate when recording the foods you eat and drink. For example, a bowl of rice is very different nutritionally than fried or boiled rice, and you should note this in your food journal.
Conclusion
It is also helpful to write down how you feel before and after eating certain foods, as this can be a useful insight into emotional eating patterns. Sometimes simply identifying that you are relying on food as your primary coping mechanism can be enough to help you discover other healthy ways of handling difficult emotions.
