The diet and weight loss industry has countless programs to help you plan and reach weight-loss goals. These plans may be complicated and difficult to follow, especially if they require specific foods or complex preparations. They can also be expensive. The National Institutes of Health encourages you to take a simple approach to weight loss by following a balanced diet and daily exercise plan. Many websites offer free resources to create and track plans you can use for the long term.
Diet Journals
Websites such as Fitday and BuddySlim are two examples of programs that offer free diet journals. Use a diet journal to record food selections and calorie intake. You can also use a journal to track weight-loss progress and cravings or difficulties that arise during your program. Sharing these results with a friend, professional counselor or family member can help you stay motivated to navigate the challenges of these lifestyle changes.
Meal Plans and Calorie Trackers
Many websites, including those for medical organizations, such as Mayo Clinic, offer databases on food and nutrition. You can use these free resources to plan well-balanced meals and track your calorie intake for each meal. The National Institutes of Health notes that tracking calorie intake is a critical part of dieting because weight loss only occurs if you burn more calories than you consume.
Group Support and Discussion
Many weight-loss sites offer group chats and diet forums. You can create small support groups designed to support specific weight-loss goals, and you check in through forum posts or chat programs. Sites like Weight Loss Buddy and Buddy Slim also offer open discussions about diet topics such as diet recipes, fitness plans and controlling unhealthy eating habits.
Exercise Plans
You can also find free fitness resources online. Many sites offer detailed information about the calories burned during specific activities, which can help you select a suitable combination of exercises. These planning tools will also assist you in gradually increasing the length and intensity of your activities over time, by offering sample workouts for your level of fitness.
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