Every weight loss process has two crucial attributes – initiation and execution. So how can you create a good weight loss plan and stick to it? Well, let’s decode the process now.
Creating a weight loss plan
Before you start, first take your current weight into account, and then set your target weight. The true north in deciding your weight loss goal should be your body mass index (BMI). It is your weight in kilograms divided by the square of your height in meters.
You should aim for a BMI ranging from 18.5 to 24.9. For men, a BMI of 23 is ideal, and for women, a BMI of 21 is perfect.
Once you have figured out the weight, it is time to put up the time. Losing 3500 calories will take off a pound from your weight. So, to lose 3500 calories in a week, you would need to lose about 500 calories in a day. So, unless you are short on time or are willing to commit intensively to it, set a decent goal of about 350 calories in a day, which is close to 3 pounds in a month.
Next, find your strengths and weaknesses. A quick look at your eating, drinking, and exercising habits will help you weed out foods that can limit calorie intake. These include sugars, excessive carbohydrates, and fat-rich foods etc. Strike them out, and resolve to do away with them. You would be surprised by how many calories you can limit by just weeding such foods out.
Thereafter, create an exercise pattern. Try to include variations in exercises – giving priority to the ones that you like the most. For instance, if you like running, add running for 2 days or more in your weekly weight loss calendar. A good 20 minutes of running can help you burn 150-200 calories (It varies in that band depending on your current weight). And if you are stuck on how to lose belly fat, you can include some stomach-related exercises in your daily workout schedule.
And finally – the reminders. These include water reminders, exercise reminders, meal reminders, etc. It is important to monitor the overall intake of your body to get the most out of your diet plans.
Sticking to the weight loss plan
This is rather a difficult part, for it involves relentless commitment. But with smart use of technology and tapping into your willpower, this should be easy for you. In order to stick to the plan, make sure that you maintain a diary and note down your task lists, meal goals, etc. If you ever drift away from the plan for a day or two because of any emergency, travelling, etc, then don’t worry – just start the streak again.
Maintaining a diary can boost your motivation and help you recollect the memories of being unhealthy, and give you a larger view of why you are following the weight loss plan. Adding motivation is important, and you should strive to add both tangible and intangible motivation to your overall plan.
If you find the plan difficult to execute, then have a look at it, modify it, and make it more flexible. Even if you target to lose 100 calories/day, it is fine, as long as you are cutting down the fat.
Just like everyone else, you would feel high on one day and low on another, but it is during the latter time when you would need to flip through the diary and persuade yourself to continue.
The more you continue and commit to healthy living, you will find that distracting thoughts will disappear from your mind. As healthy living doesn’t end at Weight loss, in fact starts from that very point onwards.