How To Lose Weight

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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 disease.

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 and goals.

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 obesity range.

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 you prioritize.

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 results.

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 your plan.

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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Weight Loss