The weight loss and dieting industry continues to grow at a staggering rate; in 2004 it was revealed over $30 billion were spent on weight loss products in the U.S. alone. According to statistics website, Worldometers, that figure is now estimated to be nearer $60 billion. Primarily, the money is spent on informational products such as books, exercise DVDs, custom diet foods, pills, appetite suppressants, supplements, online programs and costly services such as gym memberships and personal coaches. Even weight-loss surgery takes a slice of the pie. Fortunately, you don't have to spend anything to lose weight.
Step 1
Write down your plan. Failing to make a plan is planning to fail. Write your plan in a notepad or type it into a computer file. Ideally, write it out in full sentences as though you were writing it for someone else to read. The simple act of putting your plan on paper will crystallize your goal and help enforce your intention. Set aside at least an hour to write your plan.
Many of the informational weight loss materials on the market are nothing more than simple plans presented in a way that, when followed correctly, will cause a calorie deficit, or the dieter will burn more calories than she eats. These plans do not have outstanding success rate, because many of them provide a list of foods and exercises to follow while on the program. This doesn't take an individual's likes and lifestyle into consideration, and while many embark on the plan with high expectations, they soon find it is too inconsistent with their daily life, or they feel too hungry and give up.
For this reason, devising your own custom plan can be far more beneficial than spending large amounts of money on a generic plan that does not fit in with your routine.
Step 2
Make a list of fruits and vegetables you enjoy. The list should be produce that you can buy locally and is in season, so don’t add strawberries to your list in the fall, because you may have problems finding them.
Add three or four sources of protein that you commonly eat. Protein rich sources include lean meat, chicken, fish, nuts and eggs.
Make a note of the sources of "good fats," polyunsaturated and monounsaturated fats, which you should include in your diet. These are the only types of fats that you should eat. Avoid other fat sources, at least until you reach your desired weight. Excellent sources of good fats include avocados, olives, walnuts, salmon, trout and herring.
Taking only the foods on your list, devise some meals and snacks to eat for the duration of the diet. Find recipes online or create your own.
Step 3
Decide how many days of the week you will follow your diet. It is tempting to set yourself a goal of following it every day, but this is unrealistic, as on the diet days, you are only permitted to eat the foods and meals on your list.
If you usually have a meal out with friends on a Friday, for example, give yourself Fridays off. Making the plan too tough is setting yourself up for failure.
Step 4
Commit to stop eating when you are full. When you eat healthy, unprocessed foods, portion control is not of great importance. You can eat huge amounts of fresh vegetables or salad with a lean source of protein, and still lose weight. While eating, after a time you will notice the food doesn't taste quite as good anymore. This is nature's way of telling you that you've eaten enough for your bodies current nutritional needs.
Step 5
Do not "banish" any food. If you make a list of foods you cannot eat, perversely you will find you begin to crave those particular foods. Concentrate on the delicious, healthy recipes on your list rather than focusing on unhealthy foods.
If a craving hits badly, don't tell yourself you can't have it. Tell yourself you can have whatever you want, but you have just decided you are not going to have that food right now. This simple way of changing the words you speak to yourself will change your thoughts, and therefore your actions.
Step 6
Add at least three weekly exercise sessions to your plan. Each session should last at least 20 minutes. Pick a type exercise you enjoy, rather than choosing an exercise you think will burn more calories. If you really don't enjoy any exercise, opt for three 20 minute sessions of brisk walking.
If that sounds too much for you, start with shorter sessions and work your way up. Start with a routine do-able for you, and not something you will dread.
Reconsider your exercise routines weekly. As you get in the habit of regular exercise, regardless of how slowly you start, you will find it becomes easier and you are able to achieve more. Exercise is also an effective way to release endorphins, which will enhance your mood and feelings of well being. You may be surprised at how much you begin to look forward to your exercise days.
Step 7
Reward yourself to keep your motivation high. Every day you have succeeded in your goals, give yourself a treat. Buy yourself some nail polish, a new item of clothing or anything else that makes you feel good. Or, put a few dollars into a jar every night until you have enough for a real treat--a spa weekend, for example.
If money is tight, reward yourself by having some quality relaxation time. A long soak in the bath or making time to curl up with a good book will help keep your motivation and spirits high.
Tips and Warnings
- If you don't think your friends and family will be supportive of your goals, keep your plans to yourself. Many times, with good intentions, loved ones will tell you "you don't need to lose weight," or that "being slim wouldn't suit you," or perhaps they tell you they have "heard it all before." These types of comments can be disappointing and kill your enthusiasm before you even begin. If you fail to stick to your plan, do not be too hard on yourself. Realize it happens, and make a commitment to restart your plan immediately. While you should not beat yourself up, you should also look at what led up to your relapse. For example, a social event where the temptation was too strong or an emotional response to anger. Take an honest look at the events that caused the lapse, and attempt to avoid a repeat of the situation in the future.
- If you are extremely overweight, or suffer from a medical condition, consult with a doctor before embarking on an exercise routine or weight-loss plan. Never eat below 1,200 calories per day for an extended period of time. Eating too few calories, will send your metabolism into starvation mode, and your body will begin to burn muscle as fuel. If you are unsure how many calories you should be consuming, consult with your health care provider or a nutritionist.
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