Many popular fad diets promise rapid, dramatic weight loss through specific plans sold as books, videos, and even ready-made meals for purchase. However, to lose weight and keep it off, the best way is often to craft an individual plan that suits your needs -- rather than following the ideas of someone else who may not have your long-term health in mind. Equipping yourself with some key tools for diet and lifestyle changes will keep you motivated and on track to lose unwanted fat in a healthy way.
Step 1
Measure your current height in inches. You will need your height to calculate your body mass index. Use a measuring tape to get your height in inches -- an easy way to do this alone is to secure the tape to a wall using a piece of masking tape. Remove your shoes and stand up straight against the wall, and make a light pencil mark behind the top of your head on the tape or wall. Write your height in inches in your day planner or notebook.
Step 2
Weigh yourself on an accurate scale to get your current weight in pounds. Bathroom scales can be inaccurate, so try to weigh yourself on a regularly-calibrated scale such as those found at gyms, health clubs or your doctor's office. Write your weight down next to your height in your planner.
Step 3
Calculate your body mass index -- commonly referred to as BMI. The BMI is a medical tool used to calculate how much body fat you carry in relation to your height and weight. Multiply your weight in pounds by 703, then divide the result by your height in inches. Divide this result by your height in inches one more time, and write this two-digit number -- keeping one decimal place for accuracy -- in your day planner, labeling it "BMI."
Step 4
Use your BMI to set concrete goals to meet your weight-loss needs. If your BMI is between 25.0 and 29.9, you are medically considered overweight, reports the National Heart, Lung and Blood Institute, and have some work to do. If your BMI is above 30.0, you are considered obese, and must begin losing weight as soon as possible to avoid long-term health risks and improve your quality of life.
Step 5
Write down the types of foods you eat each day in your day planner in order to find your daily total intake of calories to cut them to a level conducive to weight loss. Use the FDA-approved nutrition facts labels to find out the calories in foods you eat, and record these as well as your daily total in your planner -- and prepare to make some calorie-cutting adjustments for weight loss.
Step 6
Reduce the number of calories you consume in a day. Using your total daily caloric intake, as well as the calories from each of the foods on your list, examine where you can most readily cut calories to lose weight. Replace high-calorie meals and snacks with lower-calorie options such as whole grains, fresh vegetables and lean protein sources. Use nutritional facts labels on these low-calorie foods to create your caloric deficit by 500 to 1,000 daily to lose 1 to 2 lbs. of weight per week.
Step 7
Exercise for at least 30 minutes a day, scheduling at least five days out of the week in your day planner to commit to this crucial step towards healthy weight loss. Choose types of exercise you can enjoy while burning calories. Swimming, jogging, brisk walking and even vigorous yard work are key options to consider.
Step 8
Incorporate resistance training exercises into your physical activity plan at least twice a week. Resistance training exercises include pushups, situps, squats with or without weights and free weights. Resistance training is crucial to your weight loss goals, since as you work your muscles, they will in turn work for you by burning calories and fat as they rebuild -- even while you sleep.
Tips and Warnings
- Drink plenty of water, which keeps your body healthy and hydrated while aiding its metabolic processes such as digestion and muscle protein synthesis -- an efficient metabolism is integral to healthy weight loss.
- Talk to your doctor if you have a serious medical condition such as diabetes, heart problems or kidney disease. Your physician will ensure that you lose weight in a healthy way for your condition.
Things You'll Need
- Pen or pencil
- Day planner or notebook
- Weight scale
- Measuring tape
- Masking tape
- Water bottle
- Calculator (optional)
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