In a time of fad diets and lose weight quick gimmicks, it is important to create a weight loss plan that is both healthy for your body and that you can maintain over a long period of time. FitDay can create a weight loss goal with calorie planning that can help you lose the weight you have been trying to get off. View our online diet plans and tools to lose weight, and follow these steps to create a weight loss plan that works for you.
For healthy and maintainable weight loss, you should only expect to lose 1 to 2 pounds per week. By remaining slow and steady in your weight loss, you will give your body time to adjust and help to create lifestyle changes that will not promote a rebound.
Step 1: Study Good Nutrition
The first thing that anyone really serious about losing weight should do is take a look at some resources that will show you what healthy eating really is. A great place to start is the USDA Food Pyramid and the associated content on their website. Study the actual food pyramid, and view some of the sample menu plans to get an idea of how much and what foods you should be eating on a daily basis. By learning to combine healthy fats, lean proteins, fruits and vegetables and whole grains into every meal, you will be able to craft a weight loss plan that you can stick with.
Step 2: Cut Your Calories
Use an online calculator to determine your resting metabolic rate. This will give you a number that you need to determine how many calories you must intake daily to maintain your current weight. From this, you will need to cut about 300 to 500 calories daily to begin to see some results.
Use the online resource provided by FitDay to help with calorie planning, and be sure that you are eating a well-rounded diet with foods from all the necessary food groups. Try to cut all trans fats out of your diet, as well as sugary beverages like soda, as both of these things provide empty calories.
Step 3: Create an Exercise Routine
For successful weight loss, you must add a plan for physical activity. Ideally, this plan should include both aerobic activity, as well as strength training. Aerobic activity will help to burn the excess fat, while strength training will turn calories to muscle which will help to increase your metabolism and burn more fat.
Try incorporating some fun activities that you enjoy into your weight loss plan. Look at your local gym, community college or community center for fitness classes that may be of interest to you, or join an organized sports team. If you enjoy walking or biking, do that as you aerobic activity. Whatever you choose, do something that you enjoy for the best results and so that it does not become a chore, but rather an enjoyable activity. For strength training, choose between weight lifting, yoga and Pilates. Aim for 3 to 5 sessions of both aerobic and strength training workouts weekly.
Follow these steps to create a weight loss plan that is right for you, and enjoy the benefits of your new healthy lifestyle!