The first step to healthy weight loss is to create some kind of weight loss plan.

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The first step to healthy weight loss is to create some kind of weight loss plan.

I know it sounded a bit vague, but your weight loss plan does NOT have to be something only NASA can understand or approve of.

YOUR weight loss plan should include things as simple as what activities (exercise) you are going to do, when, where, etc. You want to outline your goals, both short and long term. You will definitely need to describe what your nutrition strategy will be ... notice I did NOT say "diet"!

Why have a formal, or at least semi-formal, weight loss plan?

Those who are successful in business, sports, entertainment, motivation, and other areas have long known that one way to improve your chances of success is to sit down and write where you are, where you want to be and how you are going to get there.

It is easier to plan weight loss, or any other goal related activity if there is a clear picture of the starting points, the endpoints, and how you intend to move from one point to another. It is very easy to start a weight loss program or any other activity with intense motivation and a series of lofty plans just to lose your goal or be driven down unproductive paths by daily activities and the blurred effect of time.

Here are some tips to keep in mind when putting together YOUR personal weight loss plan:

1. Make your goals realistic:

Wanting to weigh what you weighed in high school is, at least for most of us, unrealistic. Using the weight of a movie star or the weight of a relative as a target is also possibly detrimental to achieving effective weight loss. Each of those people came to HIS WEIGHT through a combination of genetics, diet, and exercise that may not apply at all!

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Most people don't realize that a healthy weight loss program should, for most people, cause weight loss of just a pound or less a week. To many who have been struggling for years to lose weight, this may seem like a depressing statement. However, let me put it in perspective.

I have a close friend who was so desperate to lose weight that she opted for gastric bypass surgery. She weighed 340 pounds at the time of surgery. When the doctor told her what to expect, she learned that even with the surgery, she would probably only lose about 70 pounds in her first year. That equates to 1.35 pounds per week, which would be a healthy weight loss that most people could achieve through a combination of physical activity and proper nutrition. The doctor also informed my friend that she would continue to lose weight in the following years until she reached a new level that would be determined by genetics, nutrition, and activity. This is the same expectation that anyone who bypasses the bypass and opts for a healthy weight loss program could expect.

Finally, unrealistic weight loss goals ensure failure, while an average of one pound per week over a period of one year is relatively easy to achieve with motivation and effort.

2. Don't focus on weight loss:

I know it sounds strange since your goal is to lose weight, but failure is easy to see if you are just looking to lose weight. For example, people's weight fluctuates from day to day and even within the same day. A temporary pullback in which weight recovers is inflated if viewed only in the context of weight loss. However, if your goal is to do the things that will make you healthy, for example, those few days of overeating on Thanksgiving may be more excusable in your own heart if you know you have been walking, or if you reduce your intake of sugar, or are still taking action in some other way.

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This is something that should be considered in your weight loss plan. How are you going to improve your life in general? In how many ways can you approach "weight loss"? Don't aim to lose that many pounds this week. Rather, set a goal to walk so many minutes, lift so many pounds, garden for so many minutes. That way, even if your weight doesn't change that much in that period or even goes in the wrong direction, you still know that your body is benefiting from the parts of your weight loss plan that you're still in contact with.

NOTE: A measure of progress in a weight loss program is simply "size". Two weeks into a weight loss program, you may have gained weight, for example, as I pointed out a few paragraphs ago. However, if your clothes are looser, or you need to buy smaller clothes, or your friends come up to you and ask, "Have you lost weight?" These are good signs that your program is working even if your scales have not yet received the news 






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