Along with dedication and commitment, a long-term successful weight-loss program takes a game plan. Deciding to eat better and exercise more is a good start, but without a solid plan, it can be easy to get lost along the way, which may sabotage your efforts. Mapping out daily, weekly and even monthly programs will help you to stay on track and meet your weight-loss and fitness goals.
Step 1
Commit to your weight-loss goals. When you start your new program, recognize that changing your daily habits of eating and working out may be difficult, and though you may encounter some obstacles, if you are dedicated, you can prevail in the end. MayoClinic.com suggests addressing other stress factors in your life at the start of your program, since problems such as financial worries or troublesome relationships can sabotage your weight-loss efforts; when people are consumed by stress, they often fall back into old habits or use sugary and fatty foods to comfort themselves. Make a list of your stress triggers, and write a plan on how you will handle each when it arises.
Step 2
Plan out your meals in advance. Initially, eliminating foods that are high in sugar, saturated fat or white flour and replacing them with lean protein, whole-grain carbohydrates, fruits and vegetables can take a little time to get used to. Planning out your meals for the day, as well as the week, beforehand will give you an easy road map to follow and allow for no-brainer healthy and nutritious meals. Additionally, having a plan in place can help to prevent you from falling back on old habits when you are tired or feeling overwhelmed at the end of a long day.
Step 3
Stock up on healthy foods. Have plenty of items such as whole-grain cereals, whole-wheat bread, apples, oranges, bananas, carrot sticks, cucumbers, green bell peppers, romaine lettuce, low-fat cheese, low-fat yogurt, almonds and peanut butter on hand so that a nutritious snack or meal is conveniently available.
Step 4
Map out your exercise program, and schedule your workouts as appointments that cannot be broken. Aim to engage in cardiovascular exercise three to five times per week, and complete two to three strength-training sessions per week in order to help you burn fat and calories and build lean muscle mass. Effective cardio workouts include running, which the website for "Fitness" Magazine reports can burn over 400 calories in a half-hour, or try an indoor cycling or aerobic dance class. Strength-training options include weight lifting, a vinyasa flow yoga class or a boot-camp class at your local gym.
Things You'll Need
- Pen
- Paper
- Whole grains
- Lean protein
- Fruit
- Vegetables
- Gym
- Running shoes
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