Personal Weight Loss
How to Make a Weight Reduction or Weight Management Program
Weight Loss Plan
Before You Start Losing Weight
As a prelude to making a weight loss plan, find out how many calories you consume in a normal week. To do this, keep a food diary for 7 days. Then calculate your current calorie-intake. This information helps you to plan a realistic weight loss diet.
How to Create a Weight Loss Plan
Your weight loss plan might list the following points:
Decide how much weight to lose. Set yourself a target.
Set a time frame to lose weight: aim to lose about 2 pounds a week.
Divide it into smaller weight loss steps of one or two weeks.
Maintain a plan of your progress, as your weight reduces.
How to Create a Weight Loss Diet Plan
1. Estimate Your Calorie-intake
There are several ways to estimate your calorie needs. You can start with the Quick Estimate. A Quick-Estimate-of-Calorie-Needs is exactly that. It doesn't allow for factors like metabolic rate, age or body fat percentage. So don't use it as an exact calculation of calorie requirements - it's simply a ball-park calorie assessment. If you want a more precise calculation of your daily energy needs, click Harris Benedict Formula for Calorie Needs
Quick Estimate of Calorie Needs for Women
2. To Lose Weight Deduct 500-1000 Calories
Your calorie-needs are the amount of calories you need to MAINTAIN your weight. To lose weight, you must eat fewer calories than this. For example, 1 pound of body weight is roughly equal to 3500 calories. So if you wish to lose 1 pound of weight per week, you must reduce your calorie-needs by 3500 calories a week or 500 calories a day. To lose about 2 pounds a week, reduce your daily calorie-needs intake by 1000 calories.
3. Create a Balanced Weight Loss Diet Plan Based on Food Pyramid Guidelines
Once you know how many calories to aim for, you can create an eating plan to help you lose weight. Write down a plan for your meals and a shopping list and stick to it. Without a written list you are vulnerable to impulse purchases which torpedo weight loss. Plan to shop after you've eaten and not when you're hungry.
Table 1. Food Pyramid Plan - Sample Weight Loss Diets at 3 Different Calorie Levels
Make a Weight Loss Exercise Plan
Exercise is essential for weight loss, diet-motivation and future weight maintenance. Make a realistic exercise plan for yourself and ideally find an exercise buddy to join you.
Physical Activity to Lose Weight
Any type of physical activity you choose to do - vigorous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work - will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily life.
Best Exercise Plan for Weight Loss and Health
Record Your Weight and Activity Once a Week
Record your weight once a week. One of the characteristics of people who successfully maintain weight loss in the National Weight Control Registry (a research program involving dieters who have successfully lost weight) is that they weigh themselves frequently. Record your weight change, record your activity and make note of changes in aerobic fitness, strength and flexibility.
Remember most people underestimate the number of calories they consume and they overestimate the amount of exercise they do. Recording these details helps you get real.
Sources include: Dietary Guidelines (USDA). National Weight Control Registry (NWCR)
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