Upon making the choice to lose weight, there is only one sure way to ensure the pounds stay off: monitor and record your progress and accomplishments by utilizing a checklist. Many individuals blindly attempt to lose weight without having a real sense of direction or a defined path or plan of action to follow. Your checklist should include an exercise agenda, proper nutrition plan and a social support group or network.
Exercise Agenda
With technology on the rise, it's no wonder individuals are using their sophisticated phones and fancy computer programs to schedule their employment and personal appointments and events. Successful weight loss and weight maintenance prodigies often schedule their workouts in their daily agenda.
In fact, Tom Venuto, natural bodybuilder and writer of the book "Burn the Fat, Feed the Muscle," actually includes a calendar countdown to get to 4% bodyfat for bodybuilding contests or photoshoots. His calendar includes each and every scheduled cardiovascular and weight-training session. As his body gets leaner and leaner, he crosses off each workout accomplished and continues to gain motivation as he approaches his goal date.
Venuto also recommends individuals set goals for common events, such as family reunions, weddings and graduations, with a countdown calendar. An exercise agenda could also include the use of an exercise journal which records exercise time, exercise intensity, sets, repetitions and a rating scale of one to 10 to display an honest account of the workout effort. This leads to motivation for reaching the next level and continually improving.
Venuto also suggests tracking weight-loss progress with a weekly weigh-in and body fat check to prescribe the next week's approach to exercise and diet. Taking body measurements on a weekly or monthly basis will determine fat-loss results as measurements shrink with fat-loss success.
Nutrition Plan
Determine the most realistic, appealing and scientifically-proven weight-loss plan. Spend time researching, and make your decision deliberately. The United States Department of Agriculture (USDA) provides credible public websites providing education on weight loss. The most important aspect of weight loss includes a calorie deficit in the form of exercise and consumption of smaller portions while tracking your progress. Weekly meal-planning, grocery shopping lists and weekend cooking are positive weight-loss habits. Avoid expectations of dramatic permanent weight loss such as claims of losing more than two pounds per week, which can slow the metabolism.
Social Support
Successful weight loss is often maintained with the help of surrounding family, friends, coworkers and/or members of the weight-loss program you choose. This crucial checklist item safeguards weight loss, because the company you keep often determines your decisions. No one enjoys feeling like the outcast who chooses not to eat the double chocolate cheese cake drizzled with caramel. Situational support involves the recognition of your efforts to lose or maintain weight by offering healthy options at social gatherings and avoiding attempts to guilt-trip or sabotage your progress. Several weight-loss programs provide online support groups, weight-loss forums, in-person meetings and educational newsletters, which enhance weight loss.
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