A Guide to Make a Weight Loss Plan
Before deciding to lose weight, it is helpful to have a plan to keep track of your weight loss efforts and use as a reference when necessary. When you plan a weight loss program, you are probably much more likely to be successful in your efforts. Here is how to make a weight loss plan.
Instructions
- 1 Determine the weight loss program or diet foods that you are going to eat. Make a list of all the foods that are acceptable on your diet. Create a table using a computer software program or just draw one, and add all your acceptable foods into the table.
2 List meats, vegetables, fruits, drinks, breads, pasta and other foods in sub-lists within your table. You also might want to list food based on proteins, fats and carbohydrates, especially if you are doing a low-carbohydrate or low-fat diet.
3 Create a menu of foods that you can look at when you make meals. Have a list of breakfasts, lunches and dinners planned ahead so you will not be tempted to veer off your diet when hunger strikes. Have snacks listed and planned as well. Be sure to include water and beverages into your weight loss plan.
4 Set a schedule for mealtimes if possible. Schedule meals so you eat throughout the day to boost metabolism. Try to maintain the schedule so your body adjusts and hunger occurs at appropriate intervals.
5 Plan for cravings. Have foods on hand that you know you might want and determine how you will deal with cravings as they occur. For instance, if you know you will want sweets, have sugar-free jello or pudding on hand. Buy in individual containers to avoid overeating.
6 Purchase all your food ahead of time. In addition, remove tempting and fatty foods from your home. The more prepared you are, the less likely you will be to stray from your plan.
7 Make time for exercise. This should be worked into your weight loss plan as well. Create an additional table with activities you enjoy doing. Be sure to allow yourself at least 30 minutes per day to perform moderate to high-intensity aerobics, stretching or weight-training exercises.
8 Keep a journal to record your successes and failures. By keeping track, you will become more aware of your eating habits and your triggers to overeat.
9 Ask friends or family to join you. Make sure you have friends you can call when you experience cravings. In addition, try to find people who will join you in your weight-loss efforts. Friends or family can help motivate each other through tough times in a weight-loss program.
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