Planning for weight loss is an important tool in meeting your goals. When you create a plan, you have a blueprint for achieving your weight loss goals. The first step in any weight loss plan is talking with your doctor about your goals. Partnering with your doctor, you should select a diet plan and activity program to help you burn calories and achieve your goals.
Select a Diet Plan
There are dozens of weight loss plans available, making it difficult to choose. The type of plan you select will depend on your situation. For example, a diet plan should fit your lifestyle, budget and personality. Low-fat diet plans focus on limiting 20 percent or less of calories from fat. Glycemic index diets and low-carbohydrate diets, on the other hand, focus on reducing carbohydrate intake.
Another option is meal provider diets. These diets are expensive, but provide most foods to your doorstep. You purchase perishable items, like fruits and vegetables from the store. Select a diet plan that fits your lifestyle and budget.
Avoid Fad Diets
Fad diets seem like a quick option for dropping unwanted pounds quickly. These plans, however, aren't effective long term. Red flags for fad diets include overemphasizing single foods or entire food groups. If you stay on these diets longer than a couple of weeks, nutritional deficiencies may occur, cautions the American Heart Association. There aren't any super foods for weight loss. The best approach to creating successful weight loss is choosing a plan that includes foods you enjoy and you can stick with over time.
Schedule Physical Activity
Your exercise plan should include weekly physical activity. Incorporate 30 minutes of activity into your routine daily for weight loss, recommends MayoClinic.com. This will increase the number of calories burned, forcing your body to burn more fat. Select activities you enjoy to make exercise less of a chore. For example, ballroom dancing burns 219 calories an hour, for a 160 lb. person and golfing burns 329 calories an hour. Hiking burns 438 calories an hour and playing basketball burns 584 calories an hour.
Strength Training
Strength training helps you develop strong bones and control your weight. When you build muscle, your body is able to more efficiently burn calories, as well. Strength training also helps manage health issues, such as back pain, arthritis, depression and osteoporosis, notes MayoClinic.com. Schedule two to three sessions weekly, 30 minutes for each session. If you need help planning exercises, the Centers for Disease Control and Prevention offers exercise videos online.
Member Comments