A proper 30-day diet and exercise plan will produce weight loss. To stay healthy and be able to maintain your weight loss, lose no more than 2 lbs. per week. Moderate weight lost over a longer duration is considered most effective. Before you embark on any plan, you create a specific 30-day goal. Your caloric intake, nutritional choices and exercise strategies should support that goal. Also check with your doctor, especially if you have a medical condition.
Calories
Calorie control is needed for successful weight loss. A daily calorie deficit of 500 to 1,000 calories from a combination of lower food intake and increased exercise is recommended for a 1- to 2-lb. weight loss per week. Use on online calculator to determine the number of calories you need for weight loss. You should recalculate caloric need after 30 days to determine your new daily requirement after weight loss.
Nutrition
Eating balanced, nutrient-dense food is optimal for weight loss. Meals should include one serving of grain-based carbohydrate, lean protein and healthy oils with plenty of fruits and vegetables. Create a list of foods you like to eat from each category and use it for meal planning and snack choices. Eating a variety of low calorie, unprocessed foods within your daily calorie limit will help you feel full while cutting calories.
Exercise
Find types of moderate exercise you like to do and can perform for at least 30 minutes each day. Daily aerobic exercise combined with resistance training enables your body to build lean muscle. Lean muscle helps your body burn calories, even at rest. If 30 minutes is difficult, begin with 10 or 15 minutes and gradually increase the time each week. Low- to moderate-intensity exercise performed several times per day is also beneficial for burning calories.
Daily Log
Keep a food and exercise log to record foods and beverages consumed, calorie amounts and daily exercise. Write your 30-day weight-loss goal in your log as a reminder of what you aim to achieve. Create a tally chart for carbohydrate, protein, oils, fruit and vegetables to see if you are balancing food selections. Add up total calories each day, and modify as needed to reach your goal.
Support
Tell someone about your 30-day goal and request her support. Verbalizing your goal to a support person helps you to stay accountable. Ask her to communicate with you at least once each week, so you can report your progress. When tempted to give up or make poor food choices, your support person can encourage you and remind you about your 30-day goal.
Reward
Post your 30-day goal target date in a location where you can see it frequently. Determine an appropriate incentive for yourself when you have achieved your goal. This reward should not sabotage your weight-loss efforts, but promote the positive changes you have made, such as new exercise shoes or workout clothes, a recipe book of healthy foods or a piece of exercise equipment for your home.
References
- MayoClinic.com: Six Strategies for Success
- "The American Journal of Clinical Nutrition"; Weight Loss Diets: Can You Keep It Off?; Iris Shai, et al.; November 2008
- University of Maryland Medical Center: Obesity
- United States Department of Agriculture: Steps to a Healthier Weight
- Freedieting.com: Calorie Calculator - Daily Calorie Needs
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