Many people consider weight loss to be very difficult and not practically achievable. This is not so, if you follow the right method to lose weight. A weight loss plan can help you already take into account all the things that can go wrong when you try to lose weight. Therefore, by planning your strategy in advance, you can avoid any pitfalls you would normally encounter if you chose to lose weight without a plan.
Effective Plan For Weight Loss
Set A Goal
When you first decide to lose weight, your motivation is very high. You want to do everything you can to lose the maximum possible weight in the least amount of time. You want to research and find out about the best diet for you and the best exercises as well.
However, for most people, this motivation doesn’t last. Within a week or so, they feel like giving up. This is where the ‘plan’ comes into the picture. To keep your motivation levels high even when you feel like giving up, you need to set a goal that excites you. This goal will inspire you to take action when you are just about to succumb to the temptation of eating unhealthy food. It is a way to get the mind to understand, exactly what you will gain if you exercise today, despite being tired.
How do you set your weight loss goal? There are two important points you should keep in mind when you set your goal. Firstly, set a realistic goal. If you have never lost weight before, don’t set a goal to lose 5 kg in a week. Set a goal that you feel is achievable. Secondly, set a clear goal that has at least two clear numbers in it – the weight you want to lose and the number of days in which you want to lose that weight. Vague goals don’t have the power to excite. Therefore, set concrete ones.
Set Daily Actionable Chunks
Once you have set a clear goal, break that goal into parts that you can achieve and track daily. If you set a goal to lose 5 kg in a month, figure out how much weight you need to lose every day.
Breaking your goal into daily targets is important because a goal loses its importance if it does not stir you daily. You will stay motivated only if you have a clear target to look forward to everyday. After all, what will motivate you – knowing that you need to exercise for 10 more minutes today to achieve your target or a vague urge to lose weight? Clearly, specific daily numbers will excite you more.
Everyday, when you achieve your daily target, write down ‘achieved’ next to that day’s date in a place you can visit everyday. Some people prefer to use Word documents to write down every day’s progress, other’s use charts they hang on walls. Use whatever you like, but make a note of everyday’s achievement somewhere.
Calculate Calories to Lose Weight
The next step is to figure out how many calories you need to burn or avoid to lose a certain amount of weight. This is important because whenever you see a packet of wafers, or whenever you look up exercise data, you will ‘see’ statistics in calories. You will not for instance, see ’25 grams’ written on a packet of cookies indicating the amount of weight you will gain when you eat those cookies. You will, instead, see the number of calories you will gain. So, you need to convert your goal – and your daily targets to calories first.
A simple Google search will show you tens of calorie calculators that will tell you how many calories you will need to burn to lose a certain amount of weight. This will depend on your current weight, your current exercise level (light or heavy), your age and your height.Once you have figured out how many calories you need to lose everyday to lose your target weight, proceed to the next step!
Identify Input and Output Numbers
Now that you know the exact number of calories you need to lose everyday, you need to figure out how you can ‘generate’ that number through dieting and exercise.Take a look at your daily diet. What part of your daily food are you ready to give up? Find out the calories contributed by each item of food you eat everyday (a simple Google search should help you). Will you give up those 2 cookies you have in the evening? Or, maybe you will cut your dessert down by half?
Next, look at the simplest possible exercises you can add to your life. Again, look up the number of calories each exercise makes you lose (this depends on your weight and height and a simple Google search will show you this data). Figure out what particular exercise you could add to your day. You can add walking, jogging, playing a sport, or any exercise you find enjoyable. Take note of how many calories that exercise will help you burn everyday. Also make sure what you choose is simple and realistic enough – 1 hour of tennis everyday may not be realistic if you aren’t used to playing it.
Once you choose what food you will cut down on and what exercise you will add to your routine, the only thing you need to keep in mind is that the ‘numbers add up’.For example, let us say your daily goal is to burn 400 extra kilo calories. Then, the sum of the number of kilo calories lost because of not eating that food and the number of kilo calories lost through exercise should come out to 400.
One more thing you need to note here is that losing calories through exercise is always preferable to cutting down on food. Also, try to cut down on food that you know is fatty instead of food which has proteins or vitamins.How many calories you lose through dieting and how many through exercise is your choice. But, do make the numbers add up!
Start and Track
You have figured out exactly how much weight you want to lose this month. You have figured out how many calories you need to lose every day.
You have figured out the exact combination of reducing food intake and a certain exercise schedule that will allow you to lose that target number of calories. That’s great!
All you need to do now is – start. You now have all the data you need to make sure you will definitely lose a certain amount of weight in the number of days you have targeted. If you simply follow the plan, there is absolutely no way you are not going to lose weight.On last word of caution though: set realistic goals. Remember that losing a small amount of weight in one month is better than not losing any weight at all. Therefore, do not overestimate how much weight you can lose. Keep it real and follow the plan.Well, here’s wishing you the best weight loss month ever!