How to Lose Weight Safely
It’s common knowledge how important diet and exercise are safe and effective weight loss, but other factors working against your efforts to shed the excess weight. Recognize that your health and life is at risk if you don’t lose weight safely. Once you understand how important it is that you lose weight safely, you’ll have to develop a detailed weight loss plan that lays out your path to safe weight loss. The best way to keep track of your program is to document your progress and missteps in a weight loss journal.
The first step in your plan to lose weight safely is to get on the scale so you can determine your body mass index, or BMI. Your body mass index measures where you fall in terms of being close to a healthy weight. Your BMI tells you if you’re overweight, underweight, normal, or obese. Knowing your body mass index and what it means, will allow you to take another major step toward safe weight loss; your weight loss goals. Setting weight loss goals should include: how much weight you want or need to lose, and an estimate of the time you anticipate it will take for the weight to come off safely.
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Once you’ve figured out your BMI and target weight, it’s time to map out a plan to lose this weight without risking your health. Follow the pound-a-week rule to estimate how long it will take to you to reach your goal. You will also have to document how many calories you must consume and burn each day to lose one pound every week.
Having a plan to lose weight safely seems like a ton of work, but having a weight loss plan makes you accountable for your actions. When you feel as though you have someone to answer to or someone that you will disappoint (your journal) you’re more likely to stick with your diet and exercise program. Make sure you do hold yourself accountable when you eat something you shouldn’t or skip your daily workout. Don’t beat yourself up; just remember that every time you cheat, you’re farther away from your weight loss goal.
Document in your journal what you eat at every meal and what kind of exercises you do as well as how often you do them. This weight loss journal will help you keep track of your success and failure, which is much more helpful than relying on frightening encounters with your scale. Stick to your weight loss plan and exercise regularly, and you will feel better and lose weight safely, whereas constant trips to the scale will discourage your efforts.
Write down your plan so it seems real to you. This will increase the odds that you’ll follow your weight loss plan. You’ll have to let food consume your life for a while: planning out meals, measuring every bite, and counting nutritional values. Having your weight loss plan in a journal will make effective weight loss less of a task.
Keeping track of what you do and how often you do it allows you to go back and make changes to your weight loss plan as necessary. If you notice that your weight loss and slowed down, look in your journal and determine if you need to cut calories or increase your workout intensity. Additionally, by documenting your success and failure, you can see what works and what doesn’t for safe weight loss.