There are plenty of weight loss programs on the market, but designing your own weight loss program isn't difficult -- and just may increase the likelihood that your program will succeed. You're the best person to know what you are and aren't willing to do in pursuit of weight loss, and your willingness to commit to long-term changes is the best indicator of whether your weight loss program will be effective, according to MayoClinic.com.
Step 1
Decide what your long-term weight loss goal is, keeping in mind that you can reasonably expect to lose 1 to 2 lbs. per week. A clear, specific goal will motivate you to keep going and allow you to set mini-goals to keep you motivated.
Step 2
Plan to cut 500 calories from your regular daily diet, for a total of about 3,500 calories -- or 1 lb. of weight loss -- per week. An easy way to do this is to trade soda, sweet tea and other high-calorie drinks for water or sugar-free beverages, says personal trainer Bob Greene in "O, The Oprah Magazine."
Step 3
Increase your activity level by 20 minutes every day, and increase that workout time by five minutes every week. Choose an aerobic activity, such as biking, walking or aerobics, that you know you can commit to. Don't sign up for a 5 p.m. class if you know you usually work late or plan to start biking outdoors if you're in the middle of snowy weather in your area.
Step 4
Schedule a session with a personal trainer six weeks into your plan to learn how to do simple strength-training moves, and add three strength training sessions a week to your workout. Strength training helps boost your metabolism and burn more calories, but since it can also give you the munchies, Greene recommends waiting until your basic workout regimen established to add it to your routine.
Tips and Warnings
- Set small goals, like exercising every day for a month or losing 10 lbs., and plan rewards for them, like a manicure or a new workout ensemble. Rewards can be powerful motivation, and meeting small goals can give you the feeling of accomplishment you need to keep going.
- Always check with your health-care provider before starting any new fitness regimen to make sure you're healthy enough for the plan you have in mind.
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