A real weight-loss plan will help you achieve sustainable weight loss. A 2005 issue of the "American Journal of Clinical Nutrition" revealed that success with weight loss is associated with engaging in high levels of physical activity, eating breakfast regularly, consistently consuming a low-fat, low-calorie diet and self monitoring. When you adopt a practical plan to exercise and eat well, real weight loss is possible.
The Facts
Dr. Mark Anshel, author of "Applied Exercise Psychology," revealed that lack of fitness knowledge, excessive soreness, boredom and a lack of confidence can cause you to avoid exercise. A real weight-loss plan should include exercise activities that are enjoyable and easy to understand.
Feature: Exercise Plan
Consult with a fitness professional to develop a weight-loss program that fits your needs and skill level. Include non-traditional exercises that you enjoy like dancing, hiking, swimming or rollerblading. Outline specific days and times to complete your workout and stick to the schedule. If you don't understand how to correctly execute an exercise, ask for help. Improper form can lead to injury, which can disrupt your progress.
Feature: Diet Plan
A real weight-loss plan includes a sensible diet. Keep track of your eating habits for a full week, write down everything you eat and drink for the entire day. At the end of the week determine the steps you can take to obtain a healthier diet. Stick to lean meats, vegetables, sweet potatoes, oatmeal and other whole grains to reduce calories and increase your intake of key nutrients.
Considerations
A real weight-loss plan requires a lifestyle change. In your pursuit to change your life you will face roadblocks that tempt you to fall back into unhealthy habits. Take a proactive stance against these situations by preparing yourself. Always have healthy snacks such as raw almonds, raw vegetables and fruits within reach. Curb emotional eating by avoiding chocolates and sweets when you're in a bad mood. Instead, take a long walk with a friend, practice yoga or take a kickboxing class to blow off some steam.
Warning
Consult with your physician before participating in any new exercise program. Work with your physician or fitness professional to identify realistic goals, as excessive and unachievable goals will discourage you. Take pride in the daily steps you make to reach your weight-loss goals. These small daily achievements will keep you motivated and focused to achieve real weight loss.
References
- "Medicine & Science in Sports & Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults"; American College of Sports Medicine; 2009
- "American Journal of Clinical Nutrition"; Long-term Weight Loss Maintenance; Rena Wing and Suzanne Phelan; Issue 82; 2005
- "The Eat Clean Diet Recharged"; Tosca Reno; 2009
Member Comments