Weight loss goals are important; they can keep you on track and motivated to continue eating healthy and working out. If you are just beginning to lose weight, you may find that creating weekly menus and scheduling exercise make your plans easier to complete. Talk to your doctor about the healthiest way to lose pounds and tone your body.
Weight-Loss Goals
After talking to your doctor, decide how many pounds you want to lose in one week. Making the goal achievable is important; the U.S. Department of Agriculture, or USDA, states that even small losses can equal large health benefits. Typically, losing one to two pounds per week is considered healthy. To lose weight, you need to understand calories, which are used to denote the amount of energy in food. Your body runs on calories, and thus needs food to function. The USDA has a calorie calculator, which can help you determine how many calories you need per day. To lose one pound per week, you need to cut out or burn through exercise 3,500 calories, equaling 500 calories per day.
Exercise
According to MayoClinic.com, exercise is an important part of your weight loss plans. It also provides a variety of health benefits as it strengthens your heart, increases your oxygen intake and builds healthy muscles and bones. Aerobic activity, like walking, jogging and swimming, works large muscles in your body and increases your heart rate. Strength exercises, like push-ups, sit-ups and weight training, work on contracting specific muscles to increase strength and endurance. Both types of exercise are needed; aim for 20 to 30 minutes a day of aerobic exercise most days of the week, and two days of strength training per week. Activity can add up, allowing you to break up your workout throughout the day.
Nutrition
The USDA recommends making food choices that promote healthy lifestyle habits, which will help you lose weight and keep it off. Steer clear of fad diets, choosing instead to cut out high calorie meals and snacks and eat more whole grains, fresh fruits and vegetables. Eat three meals a day and allow yourself a few healthy snacks to avoid hunger cravings. Although it may seem tedious, find out the calories in the foods and beverages you consume; every calorie counts toward your weight loss goal.
Sample Plan
Plan on exercising four to five days in the first week, beginning slowly. Walk briskly for 10 minutes in the morning and 10 minutes in the evening, doing all aerobic exercise or aerobic and strength training. As you progress, you can increase the amount of activity per week. You can exercise longer, or more days of the week. A day's meal example is a breakfast consisting of a hard-boiled egg, a whole wheat English muffin, and half a grapefruit. At lunch, you can have a tuna fish sandwich with lettuce and tomato on whole wheat bread and a pear. Dinner can consist of a roasted chicken breast, a large baked sweet potato, 1/2 cup of peas, 1 cup of leafy greens salad and oil and vinegar dressing. For snacks, try half a cup of cantaloupe and a cup of low-fat yogurt.
Variety
Varying your meal plans and exercise routines will help to keep you interested and motivated. Instead of walking try dancing, ice skating or jumping rope. Your local gym may also offer different, exciting classes that will increase your heart rate and work your muscles. Eating different foods, and ensuring that you consume mostly items that you like, can keep you on track for your calorie goals.
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