Step 1
Take a personal inventory. Knowing what you want to achieve is important. Firstly you need to understand where you are, and what will motivate you along the way to weight loss success.
Motivation
What will motivate you? Why do you want to lose weight? Is it a special occasion such as a wedding? Or new job. Or do you feel unhealthy and don not like the way you look and feel in general? Whatever your reason, you need to understand the motivational factor that will propel you to success.
Obstacles to Overcome:
You must identify your hurdles to overcome. Then formulate strategies to over come them.
Support to Succeed:
Make sure you get support from family and friends to get the encouragement to keep going. Be sure to take advantage of support from your personal trainer or partner.
Body Weight and Medical Checks:
What is your exact weight at starting? Keep a record of weight, and take a picture so you can see your progress as well as measuring your progress. Get a medical check for cholesterol levels and other medical vitals such as blood pressure and glucose levels.
Calorie and Nutrient Requirements:
Knowing how many calories you are consuming is important to lose weight at a healthy rate. You must factor in any exercise calories that you are burning, to deduct from the calories consumed.
Step 2
Set Schedule and Take Action:
You need to set goals and plan a realistic schedule. You will write down this action plan e.g.: "I will lose 7 kilograms" or "I will become fit and look slimmer."
Here are the action steps:
a.) Keep a diary of everything you eat for the first 2-4 weeks. This will give some idea of what foods you are eating at the start of the program when you are not losing weight. When you are into the program take note of another 2 weeks when you are losing weight.
b.) Get support from family, friends and personal trainer if you have one.
c.) Clean out your house of junk food, therefore creating more chance of success.
Step 3
Eat smaller meals and make sure you have a healthy breakfast. Remember to chew food thoroughly and note that packaged breakfast cereals are not ideal for weight loss, whole grain cereals are best.
Step 4
Do not over eat. You portion size must be right for you to lose weight.
Step 5
Eliminate empty carbohydrates such as sugar, cakes, candies, ice cream, desserts, and donuts. Choose healthy fiber rich, complex carbohydrates such as vegetables and fruit, whole grains, legumes and nuts.
Step 6
Low fat foods, low fat dairy foods, and leaner meats are better to choose. Protein should also be consumed after workouts to build and repair tissues, not only that but carbohydrates should be eaten before exercise to get the energy levels up for the body to perform at its optimum.
Protein also counteracts hunger. Fish should be eaten 3 times per week and red meat should be eaten 2-3 times depending on your desire, but it is recommended to be eaten once per week, and combine other days with beans and vegetables.
Step 7
Fat choices! Improving health and losing weight can be made easier by eliminating animal fast as much as possible. Healthier fats can be found in nuts, seeds, olive oil, and fish.
Step 8
Exercise physical work. Exercise can be a great way to kick start a weight loss plan, If you use your body you will perform better in all areas. From concentrating at work, to sleeping at night. It stimulates your metabolism and burns fat, therefore find ways to increase physical activity throughout the day, you can:
* Take a walk or run in the morning with a friend, or family member
* Walk to the office
* Take the stairs
* Clean the house
Step 9
Drink 2-3 liters of water per day. Freshly made vegetable and fruit juice should be consumed daily. Hidden fat in coffee drinks and sugar in soft drinks add calories to your daily intake so eliminate as much sugar as possible and reap the rewards to a slimmer, healthier lifestyle.
Step 10
Get plenty of sleep. Not enough sleep and stress causes the body to burn less fat and slows the metabolism, this has been linked to the elevated levels of cortical through the day. Losing weight can be enjoyable if you plan a sensible program and have the right support. Weight loss is possible for everyone, so give it a go, it can change your life.
© copyright Wing Family Trust. All rights reserved worldwide January 2010.
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