Successful weight loss has far more to do with organization than with willpower, as evidenced by the $40 billion Americans spend on weight loss products every year. Whatever their strategy--and whether they are effective--the appeal of diet books and weight loss programs is that they offer an organized approach to getting started. However, what it all comes down to is burning more calories than you take in. You can organize a personalized weight loss plan for a fraction of the cost using just a few office supplies, a little time and some common-sense guidance.
Step 1
Straighten up your kitchen. Clean out the fridge, arrange the pantry and tidy up the counters. Discard expired food items as well as unhealthy temptations. A clean kitchen not only makes room for nutritious fare, but it also prepares you psychologically for success.
Step 2
Assemble a resource notebook with sections for menus, shopping lists, references and recipes. Include space for a food diary and an exercise journal, maybe even a weight loss graph. According to a research study by Kaiser Permanente, subjects who kept diet and activity records experienced the most weight loss. Designate a time each day or week to review your journal and plan your meals. Spend just a few minutes reviewing your progress and journaling to stay on track.
Step 3
Plan your menu in advance. You'll spend less time trying to figure out what to make at mealtime and be less likely to improvise with unhealthy options. Having your mind made up in advance helps you stick to your plan.
Step 4
Shop wisely. Prepare an organized shopping list based on your menu, and stick to it. Your spouse and children will benefit from your healthier menu, too, so buy the same foods for them and adjust the portion sizes or add an extra side dish if needed.
Step 5
Schedule exercise as an appointment. You make time to visit the doctor, dentist or your child's teacher; shouldn't you make your physical activity a priority as well? Your heart and lungs deserve 30 minutes a day--and don't feel guilty if it's something you enjoy doing.
Tips and Warnings
- The U.S. Department of Agriculture website offers free nutrition and planning tools to help you get organized. Just in case, have a contingency plan for eating out. Select a few healthy meals you're likely to find in a restaurant or fast-food chain to help prepare for the unexpected.
- Discuss your diet and exercise plans with your physician before starting. Be sure your plans allow you to eat enough to support your metabolism. Consult a dietitian or other health professional if you need help creating healthy meal plans.
Things You'll Need
- Loose-leaf binder
- Pocket dividers
- Notebook paper
- Pen or pencil
References
- "Diet Wars;" PBS Frontline video; 2004
- "American Journal of Preventive Medicine Online;" Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial; Jack F. Hollis, et al; August 2008
- "Aim for a Healthy Weight, Publication No. 05-5213;" National Institutes of Health; August 2005
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