The Diet Channel's Michele Turcotte says, "When you increase your metabolism, your body burns more calories." And it's almost that simple to jump start your diet. Just add a little preparation and attitude. Reporting for ABC News, Dr. Jana Klauer says that a tasty variety of nutritious foods won't cost you much and can set you up for dieting success. All that's left is to set your target and turn up that can-do attitude; it's free, but priceless. Ready, set...
Step 1
Set a date and use the time until then to get your pantry and kitchen ready: Trash all the junk food, and don't buy more. You can't eat what you don't have. Stock up on nutritious foods. Prepare tasty, crunchy fresh veggies like celery and carrots for snacks to get you past carvings for more fattening goodies. Tell your friends so it is hard to back out of your commitment. Place your kitchen scale where it is ready to measure every meal: junk quantities are as dangerous as junk foods. When you feel prepared, your attitude is right.
Step 2
Set up your exercise program. Burning up calories is much more fun, and healthier, than starving yourself. Burn up what you eat and it won't pile up on your hips, and you'll trim up your muscles and your shape too. Buy good footwear, test exercise equipment, and map and measure out door training routes. Schedule the time and place, whether long morning walks, afternoons at a gym or evenings in your living room.
Step 3
Select exercises you will enjoy from an exercise calorie calculator. Try them out to be sure they suit your abilities, equipment and schedule. Coordinate your calorie-burning goals with calorie restrictions in your diet. Speed up your metabolism and burn extra calories during ordinary daily activities, and even at rest, by adjusting your body to regular, brisk exercise.
Step 4
Set up a success log or health journal to record your jumping-off points. List your starting weight, waist and neck size, key muscle girth (biceps, thighs, etc.), weights you can lift, distances you can walk or run, heart rate, blood pressure and respiratory rates before and after, and any other starting size or endurance statistics you want to improve.
Step 5
Make a two-part progress chart in your log to record workouts and results. For workouts, include dates, goals for length and times, weights, calorie burns, and other relevant targets. For results, include body weight and measurements, heart and respiratory rate, blood pressure before and after exercise, goals achieved and calories burned.
Step 6
Jump start your diet when your start date arrives. You are ready to go the distance.
Tips and Warnings
- Be sure to get your doctor's OK and advice for both diet and exercise before you start.
- Plan to lose no more than 1 1/2 to 2 pounds per week at most. Faster weight loss can be dangerous.
Things You'll Need
- Bathroom scale
- Body weight table
- Blood pressure monitor
- Exercise calorie calculator
- Kitchen food scale
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