Having a weight loss plan increases your chances of sticking with your chosen program, and acheiving your long-term goals. The planning phase helps you with the psychological aspect of preparing to make lasting lifestyle changes. The plan itself gives you a step-by-step approach to losing weight and defines both your desired outcome and how you plan to reach it.
Assess
Your starting point serves as the baseline for your weight loss plan. Take a realistic look at your current weight and fitness levels to help shape your goals going forward. The scale offers one concrete way to measure progress. Document your starting weight and continue tracking as you lose. Measurements of your chest, waist, hips, thighs and arms provide another way to establish your starting point. "Before" pictures from different angles allow you to track your progress visually.
Record Goals
Once you know where you're starting from, you need to figure out where you want to go with your weight loss efforts. Written goals provide motivation, help you plan each step and serve as a measuring stick for your progress. Write down an overall goal, but include smaller goals along the way. Your desired weight and clothing size are common weight loss goals. Consider other goals, too, such as dietary and exercise goals. These goals emphasize an overall improvement in health, not just weight loss.
Plan Each Day
A daily plan for healthy habits provides the framework for reaching your weight loss goals. If you find it difficult to make healthy choices, outline your day, from start to finish. Start by writing out all of your meals and snacks, from breakfast to dinner. Write down each serving of healthy food you need to eat for the day. For each serving of whole grains, fruits, vegetables and other healthy foods you eat, check that item off the list. This gives you a running total of what you've eaten for the day. Remember to schedule exercise, as well, so you aren't tempted to skip your workout. Keep your daily outline handy as a reminder of your weight loss efforts.
Journal
Keeping a journal of your weight loss journey helps you plan your next steps. Use the journal to document your food intake and exercise, as well as your attitude toward the process. Record the things that throw you off your goals, as a way to overcome these obstacles in the future. Look over the journal to help you plan for weight loss success going forward. For example, if you note that business lunches cause you to overeat, prepare yourself mentally for the next lunch and order a smaller portion size.
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