Weight loss and fitness can become frustrating for beginners. Inexperience and doing the "wrong" things can only lead to minimal results and failure. Even though weight loss and fitness can be difficult, following some basic tips may help you stay motivated to achieve your goals. Don't expect results overnight, but you can reach your weight loss and fitness goals.
Count Calories
Determine your daily caloric needs. Calculate the daily calories based on your current body weight and desired weight. The USDA MyPyramid provides an excellent resource for determining overall daily calories broken down into grains, meat, fruits and vegetables (see Resources). Keep your weight loss goals achievable and strive to lose 1 to 2 lbs. per week. According to The Diet Channel, weight loss is achieved at a slow rate. For example, if your goal is to lose 10 lbs. in 10 weeks, plan on losing 1 lb. per week. To lose 1 lb. of body fat per week, you need to have a calorie deficit of 3,500. You can split the 3,500 calories into each day by reducing the daily calories by 500. Taking 500 calories per day times seven days per week will result in a total of 3,500 calories and 1 lb. of weight loss.
Track Progress
Keep a food and fitness journal. Prepare your diet and fitness plan a week or month in advance. This will keep you on track and hold you accountable for your weight loss and fitness goals. Set baseline information by finding strength levels, measuring body fat and calculating girth measurements of the thigh, abs, waist and arms. Examples of ways to find strength levels include maximum repetitions of push-ups in one-minute or a 1-mile run. A personal trainer can help you obtain a body fat and girth measurements. Dr. Pamela Peeke, medical advisor, recommends in "Readers Digest" that you plan and record each workout and keep the results in a binder or on a computer spreadsheet. According to The Diet Channel, a food diary is important to a successful weight loss program. Allocate time every day to record details about your diet, such as what you ate and the quantity, hunger levels and any emotions before or after eating. The diary is designed to show you exactly how much you are eating. Online resources are available that automatically track calories and nutrients based on foods and quantities (see Resources).
Stay Motivated
Find your motivation. Fitness and weight loss needs to be enjoyable, otherwise you will lose interest and the program may fail. Staying motivated maintains consistency, commitment, determination and intensity towards achieving your goal. Find a training partner to hold you accountable and keep you motivated. Training partners can include friends, family or personal trainers. Incorporate new and challenging workouts into your fitness program to burn extra calories. These workouts could include sports such as basketball or softball, recreation such as hiking or mountain biking or household chores such as raking leaves or pruning bushes. Greg Glassman, founder of CrossFit, says sports are essential to a fitness program as they provide an atmosphere for friendly competition. Keeping fitness and weight loss fun will improve your chances for long-term success. According to The Diet Channel, encouragement and support from others improves the long-term success of weight control.
Clean Diet
Eat a clean diet and control portion sizes. Consume a balance of protein, carbohydrates and fat. Get your protein from lean sources such as fish, poultry or chicken; carbohydrates from whole grains, fruits and vegetables; and fats from nuts and seeds. Tony Horton, celebrity fitness trainer, says that food is your fuel and the proper fuel with supply energy during workouts to maximize fitness and weight loss. If you are eating at a restaurant, consider ordering smaller portions. The Diet Channel recommends dividing your food in half and taking one-half home for lunch the next day. Listen to your body and stop eating when you feel full.
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