You have successfully completed the first week of your weight loss journey. Your weight should have dropped by 2 pounds so far. Even with this initial weight loss you may have noticed an increase in your energy levels. You also are ¼ of the way towards your goal of building positive lifestyle habits. These habits which include the tracking of your daily weigh in, proper hydration, healthy eating at your appropriate calorie level, supplementation with a daily multi-vitamin and mineral, and a regular exercise program are the cornerstones of your weight loss program. These habits will help you to find success and help you to lose weight quickly. However, it is important to remember that you will only be as successful as you are committed to losing weight.
The daily tracking of your weigh in serves as a visual reminder of the importance of staying on track in all aspects of your weight loss program. Through tracking you are able to see that you are following the downward trend necessary in order to meet your 2 pound per week weight loss goal. Although the downward trend is important for success it is just as important to remember that your weight will have some natural variance. There are numerous factors that can also affect weight loss including excessive sodium intake, inadequate sleep, inadequate hydration, and time of the month to name only a few. It is important to learn to make adjustments as needed to ensure that your weight loss remains on track. A common adjustment which must be made is to increase your water intake when high sodium foods are consumed.
Proper hydration is important for a number of reasons including overall good health. The minimum amount of water required is eight 8 ounce glasses of water per day; however, depending on your individual needs and sodium consumption you might require more. The vast majority of the population is chronically dehydrated. This is partially because the sensation of thirst is often confused for the sensation of hunger. By simply drinking a full glass of water when you think you feel hungry you can often resolve the feeling without excess food intake. It is important to train yourself to distinguish between these two sensations. A great way to ensure that you are properly hydrated throughout the day is by consuming a full 8 ounce glass of water prior to each meal. This technique also aids in promoting a feeling of fullness at meals. Proper hydration is also important to promote efficient weight loss.
Nutrition is another important aspect where weight loss and good health in general is concerned. It is important to focus on healthy food choices such as fresh produce, lean proteins, and whole grains instead of the empty calories found in prepared and prepackaged foods. However, even with the focus on healthy food choices supplementation still plays a vital role in good nutrition and weight loss. A high quality daily multi-vitamin and mineral supplement can provide nutrients necessary for efficient healthy weight loss. Supplementation also can provide a boost to your immune system and your energy levels.
The default calorie level for this weight loss program is 1,200 calories based on the 225 pound example. It is important to choose healthy fresh options as much as possible in order to promote good nutrition and a feeling of satisfaction and fullness. The higher the quality of the foods you choose the larger the quantity of food you will be able to consume for your allotted calories. It is also important to remember that no food should be considered off limits when following this weight loss program. Depriving yourself only leads to a greater chance of falling off the weight loss wagon.
A sample of a menu plan containing 6 meals and 1,200 calories follows. For breakfast you might enjoy a breakfast sandwich of a biscuit with 1 ounce Canadian bacon, 1 large egg, and ½ ounce low fat cheddar cheese for a total of 205 calories. Your mid morning snack might be 6 ounces of low fat yogurt with 1 cup fresh blackberries for a total of 191 calories. Lunch might be a mini Hawaiian style pizza consisting of ½ of an English muffin topped with ¼ cup marinara sauce, 1 ounce part skim mozzarella cheese, 1 tbs chopped basil, 2 tbs diced extra lean ham, and 2 tbs pineapple tidbits for a total of 207 calories. An afternoon snack might be a medium apple and 15 roasted almonds for a total of 185 calories. For dinner you might enjoy 3 ounce portion of lean round steak served with 1 cup of fresh steamed broccoli and a whole tomato split and baked with 2 tbs grated parmesan cheese for a total of 208 calories. The final meal of the day might be 2 large tangerines with 3 small pieces of dark chocolate for 196 calories. The final tally for this meal plan is 1,193 calories.
The final key to losing weight is regular exercise in proper amounts. Not only is exercise important for weight loss, but it also can lead to improved strength and endurance as well as improved health and increased energy. In order to burn the necessary total of 2,700 calories weekly, you must burn 675 calories 4 times per week. The suggested schedule for exercise is Monday, Tuesday, Thursday, and Friday. However, if the suggested schedule does not work with your lifestyle feel free to adjust it as necessary. For the 225 pound example it is necessary to do a circuit training program for 40 minutes in order to burn the 675 calories necessary. You also could do a 1 hour Jazzercise class or 50 minutes of moderate exertion on a rowing machine to burn 675 calories. No matter what type of exercise you do it is important that you do it with purpose in order to get the necessary calorie burn out of it.
