How to Achieve Your Weight Loss Goal
Whether you plan to lose five or 50 pounds, sticking to a weight loss goal can be a challenge. Set a series of goals that cause you to change your lifestyle to include healthier choices. A combination of dietary changes, strength training and aerobic exercise burns fat and helps you sculpt a lean, muscular physique. Track your progress to stay motivated, and stick with your weight loss regimen. Successfully achieving your weight loss goals is the product of hard work and dedication.
Instructions
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Set a series of weight loss goals to keep yourself on track. The best goals are focused, realistic and time-limited. In addition to specifying a goal weight, create goals that focus on healthier lifestyle changes. Set both short-term and long-term goals that include dietary changes, losing bad habits and physical activity goals. Write down these goals, and post them in a prominent location to keep them in mind.
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Write down your current weight, and track your weight change each week. Measure the circumference of your upper arms, thighs, hips and waist to provide benchmarks against which you can chart your progress.
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Calculate your estimated daily caloric needs using an online calorie calculator such as the one at MayoClinic.com. Subtract 500 calories each day to lose two pounds per week. These calories can come from exercise or from lowered food consumption. Keep a food journal to measure your intake of calories, fats, vitamins and minerals.
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Eat six servings of grains each day, making sure that three servings come from whole grain sources. Include three servings each of vegetables and fruits to increase your vitamin and mineral consumption. Limit protein intake to five or six ounces per day from lean animal and plant sources. Avoid processed foods, high-caloric drinks and excessive alcohol consumption. Choose three servings of low- or non-fat dairy products every day to keep your calcium levels high.
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Engage in 30 to 45 minutes of moderate-intensity cardiovascular activity at least five days per week. Consider brisk walking, jogging, swimming, biking, gardening or step aerobics. A moderate-intensity workout should increase your heart rate and cause you to sweat. Split the workout into 10-minute segments if need be to accommodate a busy schedule.
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Incorporate resistance training into your routine two or three days per week. Use dumbbells to perform biceps curls, triceps extensions, overhead press, bench press and lateral raises. These exercises target specific muscle groups to slim your arms. Squats, push ups and abdominal crunches strengthen your core muscles, and help produce a leaner physique.
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Revisit your weight loss goals after six weeks. If you are easily meeting your goals, add additional challenges to keep yourself motivated. Always adjust your goals to keep them realistic and attainable.
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Tips & Warnings
Join a weight loss support group to gain emotional and psychological support. These groups help you stay on track, and offer tips for achieving your goals.
Embarking on a new weight loss plan may be dangerous for your health. Talk to your doctor before beginning to ensure that it is safe for you.
References
Resources
- Photo Credit exercise image by Mat Hayward from Fotolia.com
