Excess weight causes many problems including health issues, low self-esteem, depression and physical limitations. Establishing and implementing a weight loss plan to not only lose the weight, but to also keep it off, can dramatically change a person's overall quality of life. The easiest way to develop a weight loss plan is to break it down into several goals that are easy to achieve on their own. Having both short-term and long-term goals in your plan and being realistic is the best way to succeed. Before starting any weight loss program, it is best to seek the advice of a physician. Here are some tips to help you develop your weight loss plan. 1. Be Realistic - Trying to lose 50lbs in a few weeks is not realistic, and losing too much weight …show more content…
Focus on the Plan - Put more emphasis on the components of the plan, such as how often you will exercise instead of how many pounds you will lose each week. Focusing on what you are doing to lose weight is much more beneficial in the long run than worrying about how much weight you will lose. Muscle weighs more than fat, so you will see your weight fluctuate from week to week, but your body will be changing and getting healthier and that is the long-term goal. 4. Modify as you Go - Take short-term goals and build them into long-term goals. If you've never exercised or it's been a very long time, start by walking 15 minutes a day. Increase this amount by 5 minutes every day or every other day until you're walking a minimum of 30 minutes each time. After you start feeling the effects of exercising, you'll want to start doing other activities, and you can adjust your plan accordingly. 5. Buddy Up - If you can find a weight loss and exercise buddy, you'll have a greater chance of success. Having encouragement along the way will keep you focused and motivated, especially on those days when you really don't want to exercise. Encouraging and motivating someone else is very rewarding and might just be the extra boost you need for your own
In America alone, only about 51% of Americans exercise 3 or more times a week, and 18% exercise only 1 to 2 times a week (Shy). 30% of American sadly doesn’t do any type of extracurricular activity or exercise at all (Blackburn). For the people who don’t exercise, try to because you can really only benefit from it. The one’s that already do know the health benefits for exercising. Aside from just exercising, one activity or activities you could do is weight lifting/strength training. Most people don’t think about this but strength training is actually a big key for exercise.
The Weight-Control Information Network favors weight loss of no more than 2 pound per week. They state that faster weight loss is dangerous to your health, and the results are often short-lived; the weight is quickly gained back. (See References 2) Since there are 3,500 calories in 1 pound of fat, it'll take a deficit of 7,000 calories a week to reach the maximum expert-recommended weight-loss rate. To contribute to the caloric deficit, set a foundation of doing 150 to 300 minutes of moderate cardio per week, and strength training on two nonconsecutive days. You'll be making slight adjustments t...
Physical activity is my weakest area. I only exercised one day of the week and the plan was for six to seven days a week. The most successful and reasonable way that I can work my way up to my goal is to not jump in with both feet and think that I should be over exerting myself because I will lose interest. I enjoy classes such as yoga, spin class, or kickboxing which would be a great way to build up my energy and also be entertaining. Walking for thirty minutes a day is another way to effectively engage my body to be more
Setting a goal is important when starting a fitness routine. It helps you to stay focused and motivated throughout your exercise. Writing it down and posting it to an area where you can see it every day is also a good idea. Make sure that your goals are specific, attainable, measurable, timely and realistic to help you progress continually while limiting possible lapses. It is also recommended to categorize goals as short-term or long-term so that you would be able to focus on one goal at a time. It also allows you to adjust physically and mentally to the ch...
...ny friends that maintain a primary focus on exercise and health in their life. My goal is to reach out to them and have that additional motivation to do what is right for me. Having a friend will not only help me be responsible for my actions but can also improve my mood knowing that I have another person whose life is touched by my company. I think the biggest barrier to this issue is finding a time that will work for us both, but at the same time I don’t have to be dedicated to just one workout partner. By building my support system I will be able to conquer any problem in my life.
Abraham and Mira warnes in 1988 that health educators and health professionals should weigh up carefully the benefits of weight loss against the risks of inducing psychological disturbances such as eating disorders and adverse physiological side effects such as dieting and severe weight loss…(37)(ajn).
This is not an easy undertaking, but is important to have a realistic picture of a starting point to begin my weight challenge and exercise plan. I must know how I arrived at this point, what was the cause of this weight challenge whether it was stress, work and or school. I must overcome these barriers to meet my goals. Once I am able to control the progress of my life changes, and realize the points of the plan I have changed the SMART objectives will be more attainable. This plan will help me layout my progress and identify what work and what was most
Make Small Goals. When you're starting out, it's okay to have a large goal in mind, such as losing 50 pounds, but it's also important to make smaller goals. You will be able to attain these smaller goals much more quickly and each time you meet one it's going to keep you motivated to move forward. A goal of 50 pounds is a great one but it can feel overwhelming when you're getting started with weight loss. To help you lose weight successfully, set a few small goals for
If you are out of shape, overweight, or older, begin your exercise program with walking, not jogging. Keep your pace slow at first, and then gradually increase the speed of walking. You need to exercise gently and then rest, exercise gently and rest, over and over. Gradually you will get fitter and your resting heart rate will decrease. Then your body will be ready to begin jogging, not before. If your goal is to lose fat, exercise for long periods of brisk walking. Duration and frequency are very important.
At the outset of treatment, the patient and health care provider should discuss and agree upon goals. The goals must take into account the food habits, exercise behaviors, psychological outlook and support systems of the individual. Realistic expectations, short- and long-term, may be promoted by a discussion of a healthy weight versus an ideal body weight. Features of weight management interventions may include behavior modification, dietary principles, energy balance components, and a sound food plan.
Sedentary lifestyles have greatly contributed to obesity, and to the diseases affecting to the respiratory and cardiovascular systems. It has been shown that physical inactivity reduces our strength, results in low energy levels, and causes obesity. It is therefore very essential to ensure we that lead a physically active life. Exercising regularly is the key to a healthy life. However, this is hampered by factors like lack of motivation, time and money.
Weight loss and health: Is loosing weight closely tied to health benefits to know this we have to review the evidence of the long-term effects of weight-loss diets on health outcomes. Physicians recommend a diet to their patients with the only assumptions that losing weight will lead to improved health. The original standard weight recommended by a physician was based on Metropolitan Life insurance tables. The tables designated for an average height women 5 '5" the expected weight would be 134 lbs. Reviews of diet studies showed that over next 30years individuals tended to lose an average of 8% of their starting weight. To be a successful dieter the standard would be an average height women weighing 200 lbs would need to lose 10lbs even
If you're overweight, losing weight does more than just improve your appearance, it also improves your health. Being overweight puts you at an increased risk for health conditions, such as high blood pressure, gallbladder disease, stroke, and certain cancers. (See References 1, p. 1) The U.S. Department of Health and Human Services favors weight loss at a gradual rate of 1 to 2 pounds per week, stating that it's easier to keep the weight off long-term, and to get used to the required lifestyle changes. (See References 1, p. 5) At this rate, you can lose 5 to 10 pounds in five weeks.
Before beginning it is important to determine how many calories you require per day. Loosing weight means you are burning more calories than you consume which is usually accomplished with normal activities and exercise. Though it is important to get plenty of exercise, you should not simply stop eating and only exercise. It is important to keep your health in check while exercising.
As soon as you have convinced yourself that you are committed to becoming healthier, losing some weight will be an added bonus. Clean out the fridge and cupboards to get rid of all the stuff that taste yummy but is bad for your health. This includes chips, ho ho’s, cookies and soda’s. I know it is hard to get rid of but you need to have fruit and vegetables instead. Also quit eating foods that contain sodium. The sodium will cause water retention, which means you will be bloated.