The Word on Weightloss

Trying to adhere to a strict daily diet or exercise regimen most commonly ends in a failed weight loss attempt.  Instead, be reasonable with your expectations and plan ahead to find a daily diet plan that suits your lifestyle.  It turns out that planning ahead in any way, like finding a local yoga class you can attend before work once a week, or choosing a few healthy recipes to try over the holiday season, is the first step in establishing healthy eating patterns in your daily life.

As crash diets have proven, serious weight loss has to be a long-term goal.  As you identify the changes you want to make, think ahead to assess the potential weight loss obstacles.  Talk to a friend or brainstorm on your own to come up with strategies and solutions that will help you reach your goals.  You will need to find the balance of diet and exercise that works best for you.  As you begin to integrate lower-calorie foods and more physical activity into your daily routine, the changes will start to seem more natural and less forced, allowing your new healthy lifestyle to become permanent.

Experts agree that the most effective weight loss plans are those that focus on smart food choices and a commitment to exercise.  As you formulate your own daily diet plan, try to:

Plan On Eating Smarter

Nutritionists recommend that you map out a daily diet plan that replaces unhealthy snacks and meals with low-fat, high-fiber foods.  These are considered “low energy density” foods that will fill you up without exceeding your daily diet calorie limit.  Good examples include fruits, vegetables, and whole grains.  These foods will also help you control your portions at mealtime.

How else can you plan ahead?  Move your weekly lunch date to a restaurant that has more low-calorie items on the menu.  Alternatively, go grocery shopping once a week to ensure that you’ll have the healthy foods on hand when it’s time to pack a lunch for work.  These are fairly simple changes you can make that will keep your daily weight loss goals on track.

Plan Ahead for Exercise

Losing weight by following a healthy diet is possible, but you will see results sooner if you pair your diet with some sort of aerobic workout.  An average adult will burn more than 100 calories for each mile traveled on a treadmill or elliptical.  If you can commit to three 30-minute workouts a week, you will have created an additional 1000-calorie deficit from exercise alone.  Every 3500-calorie deficit results in one pound of weight loss. 

Whether you work out at home or in a gym, set weekly goals and reward yourself for meeting your weight loss goal.  Try to hit a target distance by the end of the week, or a certain calorie burn.  These smaller attainable goals will give you the positive reinforcement you need to stick to your long-term daily diet plan.  Keep in mind that resistance training or weight lifting can also have a profound effect on your weight and body composition.  Mix in some of these aerobic exercises to improve the performance of your metabolism.  While you won’t burn as many calories while you’re lifting free weights as you would with cardio, the boost to your metabolism will increase the rate at which you burn energy throughout the remainder of the day.

By planning ahead for your daily diet and weight loss goals, you are committing yourself mentally to the weight loss process. You also prevent situations and circumstances that could hinder your progress, like fast food pit stops, binge eating, and excuses to skip the gym. Ultimately your weight loss plans will get you to a healthy and maintainable weight.