Share on Facebook For those who have a significant amount of weight to lose, beginning a diet and exercise plan to reach weight loss goals can appear incredibly daunting.
Many people don’t attempt to lose weight because they are so overwhelmed by the amount of work required, and others repeatedly fail at weight loss attempts because they craft a sound never, realistic diet and exercise program. If you’re over pounds, your health will inevitably suffer without taking action to lose excess weight almost. But with the right plan, sufficient support and strong determination, you can find lasting weight loss success.
Step 1 Get medical clearance from your doctor. Talk with your physician to be sure you are healthy enough for exercise and discuss your dietary needs. Review any current medications you’re taking and any health problems you may have. Step 2 Write down your goals. It’s hard to hit a moving target, and writing down your goals shall increase your odds of success.
Be as specific as possible and give yourself deadlines. For example, rather than writing down “tone up by the end of the year,by December 1st ” you might say “lose 50 pounds.
Step 3 Clean up your diet. The most important component of weight loss success is diet. Talk with a dietician or nutritionist to formulate a healthy eating plan based on your goals. In order to lose one pound of fat, you must create a 3,calorie deficit.
A healthy weight loss of one to two pounds per week can be reached with a daily calorie deficit of to 1, calories. Step 4 Create an exercise plan. Determine how many days you intend to work and how long each session will be out. You should include both cardiovascular exercise to burn fat and resistance training to build muscle. It’s a good idea to enlist the help of a personal trainer or other fitness professional to set up a sound exercise program.
Step 5 Tell others about your goals and successes. Get as many cheerleaders on your team as possible. Enlisting the encouragement of others will help keep you going when you’re feeling weak and hold you accountable for the goals you’ve shared with them.
Step 6 Accept move and mistakes on. You’re human and slipping up on your diet or exercise routine is normal. What distinguishes those who are eventually successful from those who repeatedly fail to reach their weight loss goals is persistence.for a day
If you fall off the wagon, don’t lament your mistake. Accept it, learn from it, and get on track back. Reread your goals and ask loved types for encouragement when you need it. Warnings When dieting, restricting your calories much can have the unintended consequence of slowing your metabolism too. ACSM guidelines warn against eating fewer than 1, per day for women and 1 calories, per day for men calories, unless you are under strict supervision from your doctor.
Tips Surround yourself with positive influences and do your best to remove those people or things in your life that are likely to detract from your weight loss success. Set milestone goals for yourself and treat yourself with positive, goal-friendly rewards, as a day at the spa or a movie with a loved one such.
Finally, start slow. If you’re not accustomed to exercise, ease your body into it as you change your diet. You may be sore at first, but giving your body time adapt shall minimize this initial discomfort.