How To Lose Weight
Weight Loss Plan: The Goal to Go For
Since excess weight puts you at risk for many health problems, you may
need to set some weight loss plans to help avoid those risks and prevent
But what should be your long-term goal? And what short-term goals should
you set to help you get there? You have a better chance of
attaining your goals if you make sure that the weight loss plans that you
will use are sensible and reasonable right at the beginning.
Here are some guidelines from the experts in choosing weight loss plans
1. Be realistic
Most people’s long-term weight loss plans are more ambitious than they
have to be.
For example, if you weigh 170 pounds and your long-term plan is to weigh
120, even if you have not weighed 120 since you were 16 and now you are
45, that is not a realistic weight loss goal. Use your body mass index to
help you set your goal to lose weight.
Your body mass index or BMI is a good indicator of whether or not you need
to shed of pounds. The ideal BMI range, according to the national
Institutes of Health, is between 19 and 24.9. If your BMI is between 25
and 29.9, you are considered overweight. Any number above 30 is in the
From this point of view, you will need a sensible weight loss plan that
will correspond to the required BMI based on your height, because this is
the primary factor that will affect your BMI.
2. Set appropriate objectives
Using a weight loss plan just for vanity’s sake is psychologically less
helpful than losing weight to improve health.
You have made a big step forward if you decide to undergo a weight loss
plan that includes exercise and eating right so that you will feel better
and have more energy to do something positive in your life. Not saying you
shouldn't use vanity as a tool, all goals are useful - this just may help
3. Focus on doing, not losing
Rather than saying that you are going to lose a pound this week, say how
much you are going to exercise this week. This would definitely make up of
a sensible weight loss plan.
Keep in mind that your weight within a span of a week is not completely in
your control, but your behavior is. Weight loss is a long term project -
some weeks won't be as eventful as others, don't use this as a reason to
stop... keep going!
4. Build bit by bit
Short-term weight loss plans should not be “pie-in-the-sky.” This means
that when you have never exercised at all, your best weight loss plan for
this week should be based on finding three different one-mile routes that
you can walk next week. Let your body be your guide. If you don't get much
exercise, you may be surprised by how little you can do initially. Start
small and build slowly - just keep going.
5. Keep up the self-encouragement
An all-or-nothing attitude only sets you up to fail. Learn to evaluate
your efforts fairly and objectively. If you fall short of some goals, just
look ahead to next week. You do not need to have a perfect record.
After all, self-encouragement should definitely be a part of your weight
loss plans. Otherwise, you will just fail in the end. Others did it, you
can do it. We're all simply human. It works the same for all of us... do a
bit more, eat more reasonably. Keep it going!
6. Use measurable measures
Saying that you are going to be more positive this week or that you are
going to really get serious this week is not a goal that you can measure
and should not be a part of your weight loss plan. Not that there is
anything wrong with being more positive - please do that, but for your
weight loss, we're looking for things you can look back at and see actual
This is another reason why you should incorporate exercise on your weight
loss plan and focus on it. You should be able to count up the minutes of
exercise, pounds lifted or repetitions in order to be successful in
The bottom line is, people should make weight loss plans that will only
remain as it is, just a plan. They have to put it into action by
incorporating goals that will motivate them to succeed.
7. Making it happen
Once you have an idea what you want to accomplish and the idea of how
you'll get it done, it's time to do the work...
a) Eat more sensibly
Always sit when you eat. Chew a bit more for every bite of food you take.
If you are holding a fork/spoon/sandwich/etc - put it down between every
bite. By slowing down your eating, you'll get full faster and won't have
to eat as much to feel full.
Drink water. Like "they" say, 6 to 8 glasses a day. Water is great, it
helps you feel more full, it cleans you out and helps your body do the
things it needs to for health.
Make your last meal several hours before bed. Many people eat at night,
some right before bed.. snacking while watching television and such. This
makes your body work harder to digest food when it should be freed to
healing you while you sleep. Plus the gravity is working against you while
laying down with a meal in you since you aren't upright.
Don't skip meals or eat less meals. Your body likes to process food. If
you were to take a set amount of food - it would be better to break that
food down into multiple meals than it would to eat it all at one time. If
you take a bunch of food and throw it down your face as one huge meal -
your body needs to work much harder to process it all and as a result you
don't digest it as efficiently.
Consider your beliefs about food and your habits. These are the things
that got you to this point. They will need to be changed and/or adjusted
in order to make your success happen long term.
b) Move your body more
It starts as simply as "they" say - though it sounds stupid, boring and
cliche.. park a little further in parking lots, take the stairs instead of
the escalator or elevator.
Think of fun - the more fun you have moving, the more likely you'll be to
keep doing it. If you think it's a horrible amount of work, where's the
motivation to continue?
Don't overdo it - especially in the beginning. Injury is no fun and not a
great way to lose weight.. but also, if you go an put out 4 hours of work,
this is the same as above - no fun? why continue? the reason of "to lose
weight" probably won't be enough. Work your way in and try to make games
out of everything so you continue to have a good time.
Walking is great, overrated exercise. Don't overlook the effectiveness and
health benefits of walking. You can vary speed, length of your walk, the
things you walk on (flat roads, hills, rocky paths, sand, etc) - every
variation will challenge you in a different way AND change the way your
body has to work - so please don't expect a 3 mile walk on flat pavement
to be the same as a 3 mile hilly walk on a trail or even on sand.
8. Keep the most important thing in mind
All of this is about your health and well being. So you want to take a
nice, measured way about trying all these new things. We don't want you
injured, dead or sick - so don't go nuts with the way you adjust your
habits. Doing some fad diet or exercise (especially as a beginner) is just
a bad idea. Please take good care of yourself.
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