The logistics of weight loss are simple: If you burn more calories than you consume, you will lose weight. In practice, however, weight loss is not simple or logical. Different day-to-day factors ranging from stress and work to rest and social environment can influence your eating and exercise habits and make it difficult to stick with your weight-loss plan, regardless of how logical it may be. The most logical thing to do is to create a reasonable weight-loss plan with a healthy goal and factor in any minor setbacks you may encounter along the way.
Step 1
Create a logical, healthy weight-loss goal. Decide how much weight you want to lose and set a timeline for when you would like to accomplish that goal. A healthy rate of weight loss is 1 to 2 pounds each week, so, if you are trying to lose 20 pounds, aim for a timeline of 10 to 20 weeks.
Step 2
Adjust your caloric intake. This does not mean you have to eliminate your favorite foods completely, but it does mean you should cut your portion sizes, consume less junk food and add more fruits, vegetables and lean meats to your diet.
Step 3
Develop and maintain a workout schedule. If you are not active already, start by walking for 30 minutes per day three times per week. If you are active, participate in a higher-intensity workout or add an extra session to your current schedule.
Step 4
Log your progress. Take note of the foods you eat and times you exercise, as well as the amount of weight you lose each week. Also, note any situations or events that may have an adverse effect on your weight-loss plan.
Step 5
Modify your plan, as needed. If you are not losing weight as fast as you would like or are losing weight too quickly, use your log to figure out how to adjust your caloric intake and workout schedule. Also modify your timeline, if you wish; if losing 2 pounds each week is too much for you, adjust your timeline to a schedule of 1 pound per week.
Tips and Warnings
- Make your weight-loss goal logical. If you aim to lose 5 or 10 pounds in a week, you are setting yourself up to fail. A logical, attainable goal continually keeps you motivated as you see the weight coming off. Don’t “diet.” Eliminating your favorite foods makes you more likely to binge on them later. Continue eating the foods you like, but reduce how much of them you eat. For instance, instead of eating two slices of pizza, eat a slice of pizza and a side salad. Or, instead of eating a 12-ounce hamburger, opt for an 8-ounce burger with a side of vegetables. Don’t be afraid to adjust your weight-loss timeline, if it’s necessary. While it may take you longer to accomplish your goal, it will make the weight loss more likely to last.
- When creating your weight-loss goal, try to stay within a healthy range of 1 to 2 pounds per week. Losing too much weight too quickly poses health risks ranging from overexertion to malnutrition.
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