By Nicola Cucuiet and Sylvia Klinger
In order to have a successful weight loss program, there are a few steps that have to be completed in order to pave your way to success. Follow these steps and you may be on a winning path:
Step 1
Know where you stand and where you wish to be at the end of the journey. Before you start a weight loss program, you need to know were you stand, and where you wish to be in the future. There are some simple measurements that can determine where you stand with your weight. The objectives of a healthy person may be as follows:
- BMI range between 18.5 and 25
- Waist circumference of no more than 40 inches for men and no more than 35 inches for women
- LDL cholesterol under 100
- HDL cholesterol over 60
- Triglycerides under 150
- Blood pressure under 120/80
- Blood sugars under 110
Having clear objectives like these can provide you with a goal, something obvious you can fight for. Monitoring these objectives can show you if you are making a progress. In case you are not, these measurements can help you see if you need to make modifications to your diet, lifestyle, exercise, etc.
Step 2
How do we start and when?
It is very hard to switch from eating whatever you want, not having a healthy diet, to following a nutritious and balanced diet. The transition can often be a frustrating and boring one. Always keep in mind that the change is one you are making for the sake of your health and well being. But when is a good time to start? Many people often start a diet and try to change their unhealthy habits from one day to another which is very hard and often leads to failure. Allow yourself to have learning period in order to acquire all the information necessary to have the complete health experience. Start with eliminating unhealthy products from your diet one day at a time; don’t rush into it. This way you will develop healthy habits gradually, ones that will last you a life time.
Step 3
The objectives of your diet
Based on the objectives listed in step 1, you will be able to create your own personalized goals. Start with cutting 200 calories from your regular diet, replacing your unhealthy habits with healthy ones, and, as you go along, adjust your caloric need based on your progress. Avoid starving yourself because that can backfire on you. Starvation can lead to a slow metabolism which can become a permanent disorder.
Step 4
Create a reward system
Staying faithful to a diet for a long period of time can be frustrating at times. This is why it is important to create a reward system that can help you feel satisfied and keep you focused on your ultimate goal. Choose a reward that you can indulge in once or twice a week, making sure you enjoy it in a stress free and peaceful environment. You can choose a manicure, a hair cut or even a few squares of dark chocolate, or anything you crave for during the week. Just remember to practice moderation, if you choose a small treat.
Step 5
Monitoring your progress
Keeping track of you weight should be done at least once a week. Weighing yourself should be done once a week in the morning on an empty stomach. Don’t make the mistake to weigh yourself every day because if there is no drastic change in your weight, this will lead to frustration and possible failure. A healthy weight loss should be around 2 pounds (0.5 kg) per week.
Step 6
Maintaining your results
If you have reached your desired weight, it doesn’t mean the fight is over. Now it is time to maintain your results. If you stick to the healthy habits you have developed over your weight management program, your results are bound to last you for a life time. Having a balanced diet and an active life style are key to a healthy and balanced life.
Live life. Enjoy it and Eat well.
