Losing as little as 5 to 10 percent of your extra body weight can result in significant improvements to your overall health such as lowering your cholesterol and reducing your risk of diabetes, according to the University of Maryland Medical Center. To lose the extra weight your can make weekly changes in your diet and lifestyle that will help say focused and on track with your weight loss.
Prepare Healthy Foods
Prepare healthy foods at the beginning of each week that you will be able to eat throughout the week. Having easy access to healthy foods will make you more likely to eat them instead of eating unhealthy options. Make whole grain pastas, vegetable soups and leafy green salads that you can keep fresh throughout the week.
Choose a Meal to Splurge
Pick a meal or two during the upcoming week where you will allow yourself to splurge. This will help you avoid giving into temptation during other meals or snacks throughout the week, you will have already prepared a meal at which you will splurge. The splurge can be something such as a slice of pizza for lunch, a small order of fries or a dessert after the meal. When you feel tempted to eat unhealthy at other times remind yourself that you are going to eat one of your favorite foods at a meal later in the week.
Schedule Exercise In
Look at your schedule at the beginning of each week and find time to add exercise in your schedule. Add exercise to your schedule at least 5 days out of each week at least 30 minutes of exercise or more each day. Scheduling shorter segments of exercise in throughout your daily routine can still be beneficial to your weight loss, according to Tonya Gutch, senior personal trainer at the Cooper Fitness Center in Dallas cited in Medifast Health website. Writing the exercise into your schedule at the beginning of each week can help you stick to it.
Keep Track
Keep a journal of what you eat every day throughout the week and when you eat certain foods. Review the journal at the end of each week and look for problem areas or unhealthy trends that you need to change in the upcoming week. The weekly journal will give you insight into your eating habits and events that might cause you to eat unhealthy. Understanding these habits and being aware of them can help you to successfully change them.
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