Realistic weight loss goals are usually 1 to 2 pounds per week so an average person could lose 6 to12 pounds in 6 weeks without magic. Unfortunately, 95 percent of people who lose weight end up gaining it back. Sustainable weight loss must include lifestyle changes to eat real food that is healthy and include consistent activity. Here are some steps to jump start your weight loss plan for the next 6 weeks and to manage it for the rest of your life.
Step 1
Keep a diary of what you eat and how much you exercise. Recording your intake and activity will keep you honest and on track. Simple notes are fine, the fact that you must keep aware of what you eat and how much you move will make you keep to your plan. Review your calendar to plan for special events where you might eat differently and schedule a little more exercise activity.
Step 2
Change the calorie equation. Calories are a measurement of energy. If you take in more than you burn, you gain weight; eat less than you burn to lose weight. Reducing intake or increasing activity by 500 calories per day promotes 1 to 2 pound weight loss per week. Severe restriction of intake encourages your body to slow down its metabolism. Eat four to six times per day, especially first thing in the morning, to increase the calories your body will burn naturally. Consistent mild to moderate activity improves your overall metabolism too.
Step 3
Monitor your progress. Check your weight at the same time of day, at least every other day. Weighing in with someone else adds to your accountability. Recruit a friend or family member for support. Remember that gradual weight loss is the best way to keep the weight off long term.
Step 4
Keep up the good work. Once you achieve your goals, consider if you want to lose more weight or simply maintain. Continue to follow your meal plan and monitor your weight at least once a week so that you can get back on track quickly if needed.
Step 5
Sample Meal Planning
Breakfast: 2 slices whole grain toast with 2 Tbsp Almond Butter, ½ cup sliced strawberries on 1 cup Plain or Vanilla Greek Yogurt, 2 cups Coffee or Tea (with minimal amounts sugar and lowest fat milk tolerated).
Mid morning snack: 8 oz Water, Tea or Coffee with sliced apple
Lunch: Fresh lettuce and vegetable salad (up to 3 cups) with 2-3 oz grilled meat, seafood, poultry or tofu, topped with Balsamic Vinegar and Roasted Soy Nuts and 8 oz Skim Milk
Mid-afternoon snack: 8 oz Water or Decaf Tea with Lemon Wedge, 1 hard boiled egg, 4 whole grain crackers and a Banana
Dinner: 3 oz baked meat, seafood, poultry or tofu, 1 cup cooked vegetable, ½ cup whole grain pasta, rice or sweet potato (with skin), 8 oz Skim Milk
Dessert or evening snack: 2 oz reduced fat cheese, 4 whole grain crackers, 12 grapes, 2 oz Dark Chocolate and 8 oz Water or Decaf Tea
Tips and Warnings
- Avoid alcohol during this time. Occasional moderate drinking can be worked into longer term weight maintenance if desired. Burn more calories doing everyday things: park farther away from the store, take the stairs whenever possible, tighten muscle groups (ex. abdomen, buttocks, arms) for 10 second intervals while driving and always sit up straight. Keep low fat, high protein snacks handy: Hard boiled eggs are excellent at satisfying hunger and maintaining blood sugar for 2 to 3 hours. Drinking enough water helps to keep you burning calories at optimum levels and allows your body to distinguish between thirst and true hunger.
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