Weight Loss: Planning for Success

Weight loss may be your goal, but you have to work on a plan that will get you there. Too many people dive in and then they give up. They get frustrated that they didn’t lose weight or perhaps they gained back the weight they did lose. A plan for success can make it possible to take off the weight and to keep it off.

Be Realistic

You didn’t put on weight overnight, and you aren’t going to take it off that way. Avoid fad diets that limit you to certain foods or drinks. It will only make it hard for you to avoid cravings and you will soon give in to them. Identify how much weight you want to lose, and a date that you would like to lose it by. Post these goals on the bathroom mirror and refrigerator door where you’ll have a constant reminder.

Talk to your Doctor

It is always recommended to talk to your health care provider about weight loss. If you feel that you have been gaining weight without just cause, tell your doctor. She can run some blood tests to see if you have a thyroid concern or other health issue. If you take daily medications, they could be resulting in the weight changes. Work with your doctor to resolve such situations.

Plan Meals

A lack of planning when it comes to meals can hinder your weight loss efforts. Reaching for fast food or getting something out of the vending machine can be a pitfall. Plan a menu at home and take your lunch to work. Make sure you don’t skip meals and that you have healthy snacks. You shouldn’t be feeling like you are starving at any point in the day.

Empty Calories

While you may be making changes to what you eat, make sure you don’t overlook empty calories. For example, that latte you enjoy in the morning may have 500 or more calories in it! Switching to something with fewer calories, such as green tea, is a healthy option that adds up fast. Try to drink lots of water too as it will fill you up without any calories at all.


Don’t eat the same thing day after day. Your body enjoys a variety. Try new recipes so that you are able to find those you really like. Try to add more fresh fruit and fresh vegetables to your diet. Don’t eliminate all of your favorites from your diet, but do make some positive changes. For example, a scoop of ice cream every couple of days versus a pint at night is a change that counts!


Get your body moving if you want to see weight loss results. You will find it helps you to feel better mentally too. Find forms of exercise that you really enjoy. If you have to force yourself to go to the gym, you aren’t going to be able to stick with it.

Play sports, enjoy a walk, even jumping on the trampoline with the kids will burn calories. Try a variety of forms of exercise so that you don’t get bored. Even if you have a busy schedule, you need to allocate time for at least 30 minutes of exercise each day.

Measurements and Weighing

Don’t get too focused on the number on the scale. This can result in you giving up your weight loss plan. You will have weeks where you lose no weight at all, and that is okay. There are changes to the body always taking place. You may hit a plateau now and then too. Ideally, you should only strive to lose one or two pounds per week.

Try to limit weighing yourself to once a week. It is a good idea to take measurements too.  You may not see too much of a difference on the scale sometimes. However, you may be building lean muscle mass that is going to weigh more than fat. So you may be losing inches around your waist and other areas, which means your weight loss efforts are working.

Keep a Record

Keep a written record of your weight loss efforts and your results. Write down your measurements and your weight at least every two weeks. Write down your daily exercise and what you ate too. A written record helps you to go back and see what you are doing well and where you need to make some adjustments to your strategy for weight loss.


Create some wonderful rewards for yourself as you go through this challenge. For example, buy yourself a new outfit every time you lose 10 pounds. Maybe you really want to go to the beach. You can plan a trip to go there as soon as you reach your goal weight. Rewards should be specific to you so that you will really strive for them.

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