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Day-to-Day Plan to Lose Weight

Nov 8, 2010 | By Ozzie Jacobs
Day-to-Day Plan to Lose Weight
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To lose weight, you must maintain a caloric deficit in which you expend more calories than you consume. Your day-to-day eating habits and physical activity will determine whether you can achieve sustainable weight loss or fall short of your weight loss goals. Increase your odds of success with a day-to-day weight loss plan.

Facts

When trying to lose weight, you will face numerous obstacles and barriers that can prevent you from reaching your goals. Dr. Mark Anshel, author of "Applied Exercise Psychology," reveals that barriers to getting sufficient exercise, such as time constraints, unrealistic goals, lack of confidence, lack of coaching and boredom, can lead to failure to stick with a consistent weight loss program.

Considerations

A 2010 article published in "BioPsychoSocial Medicine" revealed that self-regulation techniques led to successful weight loss. Self-regulating tools such as goal setting, stopping negative thoughts, stimulus control and recovery from relapses can help you overcome common exercise barriers.

Identification

Work with a fitness professional or physician to identify strategic, measurable and realistic goals. Write your goals in a fitness journal. Each day keep track of the positive steps you've made toward reaching your fitness goals. Refer to these positive achievements when you lose your motivation or get off track.

Solutions

Stock your refrigerator and pantry with lean proteins, vegetables, fruit, oatmeal, nuts like raw almonds, and whole grains. Commit to exercising four to five days a week. Start with a 10-minute walk through the neighborhood and slowly work your way up to 30 to 60 minutes of physical activity daily.

Warning

Your day-to-day fitness plan is as effective as your commitment. Schedule15 minutes each day to reflect on your progress. Acknowledge the areas where you can improve. Recruit family, friends or a fitness professional to help. Accept that you are not perfect and mistakes are bound to happen.

Significance

Inactivity and excessive food consumption has become the norm for Americans. A 2009 issue of "Medicine & Science in Sports & Exercise" revealed that over 66 percent of the adult population is either overweight or obese. Decrease your risk of becoming overweight or obese by following a day-to-day fitness plan. Park farther away from your destination, take a short walk during your lunch hour, or go hiking with a friend to increase your daily activity. Choose a piece of fruit instead of a bagel during the mid-morning office meeting, load your plate with veggies, and always keep a water bottle handy to reduce the calories you consume.

References

Article reviewed by Teresa Mullins Last updated on: Nov 8, 2010

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