The best way to achieve your weight loss goal is to establish a realistic plan that you can incorporate into a new healthy lifestyle. It must be realistic and sustainable after you reach your target weight so you can maintain your results with minimal effort. Most people have a very hectic schedule which doesn’t allow for proper meal planning or regular exercise and is filled with stress. You must make a commitment to yourself and your family to make the necessary permanent changes to establish and maintain your ideal weight.
Plan Weight Loss into Your Busy Schedule
Behavioral experts have observed that those people who make a commitment to a lifestyle which promotes weight loss are the most likely to achieve their goal and keep the weight off for good. Conversely, individuals who viewed their weight loss journey as a temporary diet never reached their target and quickly gained any lost pounds.
The results of research published in the International Journal of Behavioral Nutrition and Physical Activity concluded that nearly one-third of study participants who made lifelong eight loss plans were able to hit their weight loss goal and maintain the lost weight for at least 3 years. This compares with less than 5% for people simply following a diet. Follow a structured set of steps which will lead to your weight loss goal.
Step 1: Plan Your Weight Loss Menu
The only way you can establish a new lifestyle which will lead you to your lower weight is to carefully plan a menu which is structured nutritionally and delivers the correct number of daily calories. Determine the correct number of calories which will result in a weight loss of no more than 1 to 2 pounds each week. Most women will need 1200 to 1500 calories each day, while men need 1500 to 1800, depending on activity level.
Make a shopping list for an entire week and plan each meal ahead of time. This structured planning is essential to keep you on track. Many people struggle with weight loss because they snack between meals and don’t even realize that the extra calories they’ve eaten. Ensure that each meal is well balanced and is centered around plenty of fresh vegetables and greens which fill you up without a high calorie count.
Step 2: Set Your Schedule to Include Daily Exercise
Once you have your weekly menu established, you will need to include some form of physical activity on at least 5 days of the week. Exercise should be planned into your daily schedule just like a business meeting or doctor’s appointment.
Carve out at least 30 to 45 minutes for each session, and choose an exercise routine which you enjoy. Cardio exercises such as walking, jogging or using a treadmill are among the most popular for weight loss, and provide the best motivation to keep you moving toward your goal.
Once you’ve made the critical decision to lose weight, you also need to make a commitment to permanently change your lifestyle to accomplish your goal. Studies conclude the best way to do this is to plan your menu and physical activity so it becomes a part of your routine schedule. You’ll reach your weight target much quicker and avoid many of the pitfalls which plague the majority of people who pop diet pills and follow fad diet programs.
John Phillip is a Health, Diet and Nutrition Researcher and Author of the popular Optimal Health Resource Blog who regularly reports on the alternative cutting edge use of supplements and lifestyle modifications to enhance and improve the length and quality of life. Health problems can be avoided and overcome with a sensible approach to monitoring key health factors such as weight, blood glucose, blood pressure and body temperature. His mission is to discuss the relevant findings on nutritional factors as they become available, and how you can incorporate this latest information to better your lifestyle. Read John’s latest healthy articles, updated regularly at his Optimal Health Resource Blog.