People desire to shed weight for different reasons. It could be for personal or health reasons. Nevertheless, it’s best to always maintain a healthy weight. So, if you’re considering losing extra weight, you’re on the right path. Losing weight can minimize your chance of developing diseases like heart disease and diabetes. Also, it can help reduce both your total cholesterol and blood pressure.
There are three crucial aspects regarding weight loss: your weight, your body mass index (BMI), and your waist circumference. You can calculate your BMI using your height and weight. Doctors believe that your BMI is the best indicator of your health risk. The higher the BMI, the higher the risk of developing health problems.
It’d be wise to have a weight loss plan before starting your weight loss journey. The reason is that, during your journey, you’ll find that losing weight isn’t easy. Numerous opportunities to revert to unhealthy habits will present themselves to you. You may also experience feelings of laziness and lack of motivation on occasion. Therefore, to ensure that you stay on track, you must have a detailed strategy that you consciously follow. This calls for a tremendous level of discipline.
However, you don’t necessarily have to develop a brutal weight loss plan. There are several things to consider when developing one. What’s important is to create a plan tailored to your needs. The weight loss journey isn’t going to be comfortable. But you can construct it in such a way that it’s enjoyable. That said, below is a comprehensive guide on how to build a successful weight loss plan.
1. Set practical goals
While you might be eager to lose weight, setting achievable goals is crucial. The truth is, you’re not a machine. So, it’d help if you approached weight reduction pragmatically by creating achievable goals. It’s okay to push yourself sometimes, but not all the time. For example, getting extensive workouts in the gym at least two days a week is good. However, you may not want to exert yourself in the weight room for seven days a week. That’s just not practical, and it may not be good for you because it won’t give your muscles time to recover. Instead, you could invest in a sauna blanket for weight loss which you can use on your recovery days.
Similarly, it’s advisable to avoid health programs that make unrealistic promises with statements like “how to lose forty pounds in thirty days.” While that may sound flattering, you must be cautious about such programs. Instead, search for programs encouraging you to strive for a weight loss of roughly one to three pounds weekly. Even if you shed more than one pound, it’s still a win. Even though people generally lose more weight during the first week or two of a new weight reduction program, this rate is often unsustainable over the long run.
The weight loss journey should be viewed as a marathon, not a sprint. Ideally, you shouldn’t cut corners in this process. Results may not show up as quickly as you want them to. But if you stay disciplined and stick to your weight loss plan, you’ll reap the rewards.
2. Change Activity, Lifestyle, and Eating Patterns
For most individuals, weight loss entails engaging in physical activity by going to the gym frequently or taking a jog. For some people, that works. However, you should note that implementing changes to your diet is also important for weight loss. Exercise helps you maintain weight, while a healthy diet drives weight loss. Therefore, exercise alone may not be enough. If you want your weight loss plan to be effective, you have to switch to a healthier diet and engage in physical exercise.
To modify your nutrition and exercise routine, you may need to adjust your schedule. This can involve getting up early to exercise or bringing a lunch to avoid eating fast food. Getting adequate sleep might help with weight loss. Sleep affects your body’s hormone levels. Some of these hormones tell your body whether it’s hungry or full. So having enough rest is important.
3. Develop A Nutritious Diet
It’s said that you should eat fewer calories than your body requires to lose weight. Your body will retain excess calories as fat if you consume more than it needs.
While counting calories could be useful for some people, it might not be the ideal option for everyone. A lot of diet regimens have a daily calorie target. But this strategy isn’t always effective. Here’s why:
- Each food item contains a different amount of calories. Unless you consume roughly the same amount of food every day, keeping track of how much you’re consuming without tiresome tracking becomes difficult.
- There are multiple occasions—from going out with friends to taking a vacation—when dieters will struggle to maintain a tight daily calorie count without giving up the enjoyment of social situations.
- Numerous diet regimens recommend having a cheat day where the dieter can eat anything they want without worrying about calories. However, even if you maintain a daily conservative calorie limit, one cheat meal each week may prevent you from losing weight.
Instead of limiting your daily calorie consumption, develop a diet plan that includes all the nutrients required to live a healthy lifestyle. This strategy is quite helpful for weight loss since it increases energy levels, is less demanding, and allows you to indulge in everything you want as long as you do so in moderation. A trained dietician can assist you in developing an appropriate eating plan.
4. Keeping Your Favorite Foods
Creating an effective weight loss plan will require you to make changes to your diet. The extent to which your diet will change depends on the makeup of your current diet. Nevertheless, when crafting a revised diet plan, ideally, you want to leave room for the foods you enjoy. It may not be wise to keep eating unhealthy, processed food, but you can certainly reduce the intake of such foods or replace them with healthier alternatives.
If, for instance, you truly value eating ice cream once a day, trying to completely eliminate it may cause you to give up on weight loss altogether. Consider having a smaller quantity and adding fruit. Or switch to a lower-calorie alternative (like frozen yogurt). The point is your diet needs to have food you’ll actually eat, not food you’ll resent eating.
It’s highly improbable that you’ll follow your plan if you don’t enjoy all the food you consume. So, it’s also crucial to make an effort to explore different menu choices. The first step in developing a long-term eating strategy is to increase the number of nutritious choices on your daily menu. When you start your diet, try to include one or two new fruits, veggies, or grains in your weekly menu.
5. Keep a weight diary
A key element of a successful weight loss program is self-monitoring. Consider monitoring your weight like you would monitor your bank account. You need to know the balance, even if it may not always be enjoyable.
You can record every food item you consume daily using a diary so that you can keep track of your weekly progress. You’ll surely continue your weight loss plan if you can gauge your progress and spot visible improvements. You can use a free online BMI calculator to monitor your BMI.
6. Create An Exercise Regimen
The benefits of exercise on your physical and mental health are well documented. So, if you’re going to lose weight successfully, you need to have an exercise regimen in place. This is where you may want to get a personal trainer for the best results.
There are little lifestyle adjustments you can do in addition to going to the gym to help you stay active. You can add 10 minutes to your regular exercise routine. Alternate between mild and intense exercise. Use the stairs instead of the elevator. Or, increase your household chores like gardening, vacuuming, and dusting.
Similar to how maintaining a food journal might aid weight loss, keeping track of one’s physical activity might also be beneficial. Thankfully, various smartphone apps can assist you in tracking your physical activity. There are also plenty of fitness smartwatches available that are particularly designed to track your physical activity.
When creating your weight loss plan, bear in mind that you need to build a plan that is not only effective but also practical. That implies that you don’t need to be overly restrictive while setting up a program for eating or exercising. Rather, you should devise a weight-loss strategy that is both reasonable and achievable.
The weight-loss journey necessitates commitment and consistency. It’s far preferable to have a weight loss plan that focuses on developing regular healthy living habits rather than merely managing your calorie consumption. It’s also a good idea to talk with qualified experts such as trainers and dietitians who can assist you in developing a strategy that is specifically customized to you. Remember, every individual is different, and there is no one perfect diet or exercise regimen. You have to establish one that works for you.