Losing weight isn't easy, but you can help yourself succeed by planning ahead.
By setting goals and planning out the details of your weight loss goals, you can save yourself from failure.
Here's how to plan for weight loss, and create a fail-proof guide.
1.
Write down your current weight and body fat percentage.
This step is first because like any journey, you have to know where you are first before you determine where you want to go.
Buy a body fat scale if possible, or buy a set of calipers to measure your body fat percentage, which are generally inexpensive.
Try to take a picture in a swimsuit or revealing attire, as this will help with motivation and provide a visual image of your differences when you've reached your goals.
You will need to complete this step each week at the same time to assess your progress.
2.
Write down your plan.
Now that you know your weight and body fat percentage, you can write down a solid weight loss goal.
This can be that you want to lose 8 pounds in two months, or that you want to lose 5% body fat.
Whatever you goal is, make sure it's measurable.
Next, write small goals to achieve the larger goal you've set.
For instance, if you want to lose 5 pounds in the next two weeks, you may plan to work out three times per week for 45 minutes each session, and eat healthy salads, rice, lean meat, and vegetables during that time.
This part takes the most time because it involves planning your workouts at a specific time and planning for your meals.
3.
Plan your week.
To achieve your smaller goals, you need to get a planner or notebook to keep track of your appointments.
This includes writing down your appointment for your workouts, and following through.
If you need help, look up workout plans on the internet or hire a knowledgeable personal trainer.
Also, you should plan your meals ahead of time.
Look through a cookbook and determine what you will make for the next week or two.
Write a grocery list of the items you will need for the meals.
4.
Go shopping.
To increase your likelihood of achieving your goals, go grocery shopping for all your healthy food for one to two weeks, and don't deter from your list.
If you don't have unhealthy food in the house, you won't be as tempted to indulge every time you get a late night craving.
It helps if you buy something low-fat and sugar-free for your cravings, such as sugar-free pudding.
5.
Stick to your plan.
Imagine that you have an appointment with your meals and workouts and write them down so you don't forget.
If possible get a buddy to help you remember, and if you skip a workout you owe him or her money (this is why personal trainers are so effective, because people show up when money is involved).
Prepare ahead of time for any setbacks.
For instance, cook a week's worth of meals on two days of the week, or on the weekend.
This way you always have healthy leftovers when you don't have time to make dinner.
Keep cut-up veggies, fruit, nuts, and yogurt available to snack on at work or at home.
If you get a craving drink water instead.
Or try a low-calorie sweet, like real cocoa.
Being prepared will save you when you have a craving or are in a hurry.
Keep your workout clothes in your car so you can head them in the morning or right after work.
These little preparations can help you stick to your goals.
6.
Keep a written record.
You can assess your progress by keeping a journal, or food diary, and a written record of what you did in your workouts and how you felt.
This will help you understand why you are or aren't losing weight.
Maybe your intensity in the gym wasn't high enough during the week, or you ate more calories than you planned.
Maybe you are stuck in a rut and need to change your workout plan.
Either way, keep a close record so you can adjust your plan as needed, and keep losing weight.
7.
Add supplements.
Any health professional will tell you that it's important to check that you are getting 100% of your vitamins.
Find a once or twice a day multi-vitamin that offers this value.
When you are on a restricted or low-calorie diet, a multi-vitamin can help fill any deficiencies.
Make sure you're getting enough calcium (1000 mg), magnesium (250-500 mg), iron (15 mg), zinc (15-30 mg), vitamin A &E (100% daily value), chromium (50-200 micrograms), and vitamin C (100% or 1000 mg) because they will help you lose weight!Also, don't be afraid to add a weight loss supplement with caffeine, like Akavar.
Caffeine can give you more energy before your workout, suppress your appetite, and help you burn more calories.
8.
Keep going.
There will always be times when you lack motivation, but just keep persevering and tracking your progress.
Hang up pictures of what you want to look like, or look at your "before" picture to motivate you when you don't want to exercise or eat right.
Hang up sticky notes and reminders around your house so you remember your goals.
Perhaps try to reiterate your goals in front of the mirror every morning, or re-read them every day.
If you feel slow at the gym, put on some music or take an energy supplement to get you going.
Do anything you can to keep moving forward.
9.
Indulge.
Once a week, allow yourself a whole day to eat whatever you want.
This will keep you sane and will be something to look forward to after a long, hard week.
(However, if you aren't losing weight as planned, cut this free day down to one meal because you may be consuming too many calories.
) 10.
Treat yourself.
When you achieve one of your goals, reward yourself.
Do whatever makes you feel good.
Get a massage, buy new clothes, get a facial or manicure, or buy yourself a present.
You've earned it!This will make you feel good, and motivate you to keep on your weight loss path.
If you can keep tracking your goals and stick to your plan, you are on your way to achieving your weight loss goal.
I would highly recommend you track your calories, or speak with a nutritionist or personal trainer if you aren't losing weight with your own efforts.
They can give you the knowledge and confidence you need to succeed.
Good luck in your goals!
By setting goals and planning out the details of your weight loss goals, you can save yourself from failure.
Here's how to plan for weight loss, and create a fail-proof guide.
1.
Write down your current weight and body fat percentage.
This step is first because like any journey, you have to know where you are first before you determine where you want to go.
Buy a body fat scale if possible, or buy a set of calipers to measure your body fat percentage, which are generally inexpensive.
Try to take a picture in a swimsuit or revealing attire, as this will help with motivation and provide a visual image of your differences when you've reached your goals.
You will need to complete this step each week at the same time to assess your progress.
2.
Write down your plan.
Now that you know your weight and body fat percentage, you can write down a solid weight loss goal.
This can be that you want to lose 8 pounds in two months, or that you want to lose 5% body fat.
Whatever you goal is, make sure it's measurable.
Next, write small goals to achieve the larger goal you've set.
For instance, if you want to lose 5 pounds in the next two weeks, you may plan to work out three times per week for 45 minutes each session, and eat healthy salads, rice, lean meat, and vegetables during that time.
This part takes the most time because it involves planning your workouts at a specific time and planning for your meals.
3.
Plan your week.
To achieve your smaller goals, you need to get a planner or notebook to keep track of your appointments.
This includes writing down your appointment for your workouts, and following through.
If you need help, look up workout plans on the internet or hire a knowledgeable personal trainer.
Also, you should plan your meals ahead of time.
Look through a cookbook and determine what you will make for the next week or two.
Write a grocery list of the items you will need for the meals.
4.
Go shopping.
To increase your likelihood of achieving your goals, go grocery shopping for all your healthy food for one to two weeks, and don't deter from your list.
If you don't have unhealthy food in the house, you won't be as tempted to indulge every time you get a late night craving.
It helps if you buy something low-fat and sugar-free for your cravings, such as sugar-free pudding.
5.
Stick to your plan.
Imagine that you have an appointment with your meals and workouts and write them down so you don't forget.
If possible get a buddy to help you remember, and if you skip a workout you owe him or her money (this is why personal trainers are so effective, because people show up when money is involved).
Prepare ahead of time for any setbacks.
For instance, cook a week's worth of meals on two days of the week, or on the weekend.
This way you always have healthy leftovers when you don't have time to make dinner.
Keep cut-up veggies, fruit, nuts, and yogurt available to snack on at work or at home.
If you get a craving drink water instead.
Or try a low-calorie sweet, like real cocoa.
Being prepared will save you when you have a craving or are in a hurry.
Keep your workout clothes in your car so you can head them in the morning or right after work.
These little preparations can help you stick to your goals.
6.
Keep a written record.
You can assess your progress by keeping a journal, or food diary, and a written record of what you did in your workouts and how you felt.
This will help you understand why you are or aren't losing weight.
Maybe your intensity in the gym wasn't high enough during the week, or you ate more calories than you planned.
Maybe you are stuck in a rut and need to change your workout plan.
Either way, keep a close record so you can adjust your plan as needed, and keep losing weight.
7.
Add supplements.
Any health professional will tell you that it's important to check that you are getting 100% of your vitamins.
Find a once or twice a day multi-vitamin that offers this value.
When you are on a restricted or low-calorie diet, a multi-vitamin can help fill any deficiencies.
Make sure you're getting enough calcium (1000 mg), magnesium (250-500 mg), iron (15 mg), zinc (15-30 mg), vitamin A &E (100% daily value), chromium (50-200 micrograms), and vitamin C (100% or 1000 mg) because they will help you lose weight!Also, don't be afraid to add a weight loss supplement with caffeine, like Akavar.
Caffeine can give you more energy before your workout, suppress your appetite, and help you burn more calories.
8.
Keep going.
There will always be times when you lack motivation, but just keep persevering and tracking your progress.
Hang up pictures of what you want to look like, or look at your "before" picture to motivate you when you don't want to exercise or eat right.
Hang up sticky notes and reminders around your house so you remember your goals.
Perhaps try to reiterate your goals in front of the mirror every morning, or re-read them every day.
If you feel slow at the gym, put on some music or take an energy supplement to get you going.
Do anything you can to keep moving forward.
9.
Indulge.
Once a week, allow yourself a whole day to eat whatever you want.
This will keep you sane and will be something to look forward to after a long, hard week.
(However, if you aren't losing weight as planned, cut this free day down to one meal because you may be consuming too many calories.
) 10.
Treat yourself.
When you achieve one of your goals, reward yourself.
Do whatever makes you feel good.
Get a massage, buy new clothes, get a facial or manicure, or buy yourself a present.
You've earned it!This will make you feel good, and motivate you to keep on your weight loss path.
If you can keep tracking your goals and stick to your plan, you are on your way to achieving your weight loss goal.
I would highly recommend you track your calories, or speak with a nutritionist or personal trainer if you aren't losing weight with your own efforts.
They can give you the knowledge and confidence you need to succeed.
Good luck in your goals!