For example, you may have a health goal of losing 10 pounds. You may then create a diet that allows you to track your calorie intake and only consume a certain amount of calories a day. You may then balance your nutritional plan with an exercise plan so you lose weight. You may also want to consider choosing a diet that fits your lifestyle. For example, if you tend to be busy during the week with school or work, you should sit down and create weekly meal plans so you can stick to your diet and lose weight. You may also plan to have workout sessions on the weekend when you have free time.
For example, you may try Weight Watchers, which is rated the best weight-loss diet according to diet experts. On Weight Watchers, you can eat what you want but you will benefit more from making healthy choices. You are also able to shape your own diet and track your progress. [2] X Research source Another option is to try to cut out certain foods in your diet and opt for a specific diet, such as a vegan diet or a raw food diet. You may then focus on eating specific, healthy foods at every meal and cutting out foods that are processed, pre-packaged, and not fresh.
You should calculate your calorie intake per day based on your lifestyle, your age, and your weight. You can then subtract 500 calories from your daily intake and make sure your diet is 500 less calories than it is normally. For example, you may decide you want to lose 10 pounds total. You should then aim to lose 1 to 2 pounds a week through diet and exercise. You may then focus on burning 500 to 1,000 calories more than you consume each day by working out, or reducing your caloric intake by 500-1,000 calories. There are a variety of apps for smartphones that you can download and use to track your calorie intake.
You may use your daily calorie intake to help you choose foods for your meal plans. Go for foods high in nutrients and vitamins, but low in calories, so you can make the most out of your meal plan. Going for foods low in calories will also ensure you stay within your daily calorie intake. For example, you may have a 1,500 calorie limit as part of your diet. For breakfast, you may have a banana smoothie that is 250 calories, followed by a mid-morning snack of toast and ricotta with honey that is 150 calories. You may then have a power salad for lunch that is 400 calories, followed by an afternoon snack of fruit and nuts that is 150 calories. You may finish your day with a quinoa vegetable and tofu bowl for dinner that is 500 calories. You will then have around 1,450 calories for the day, meeting your dietary goal.
You can control your portions by using your hand to measure the food on your plate. You should have one finger’s worth of dairy, such as a cheese stick and a fist sized serving of milk in a glass as a snack. You should also have one fist worth of vegetables on your plate as well as a protein source, like chicken or fish, the size of your palm. You should also have one fist size of fruit, such as an apple, as a snack. [5] X Trustworthy Source Dairy Council of California Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits. Go to source You should also make sure you have small snacks throughout the day that are healthy and filling. Eating smaller portions throughout the day, rather than big meals, can help you lose weight and maintain your nutritional plan.
For example, you may have a goal of toning up your body and gaining more muscle. You may then develop an exercise routine that focuses on building muscle and toning key areas of your body. You may also realize that your lifestyle makes it difficult to devote hours to working out or spending a lot of time at the gym. You may then go for an exercise plan that you can do at home in your living room for 30 minutes a day. This way, you have enough time to get fit without disrupting your usual routine.
You may block off workout time in your calendar at work so you are not available for meetings or other work events during your workout time. You may also let others know of your set workout time so they can schedule around your workout. This could be colleagues at work, family members at home, or friends at school.
You may also try to walk and talk with friends or colleagues, rather than sit at a desk in a meeting to talk. Doing some movement or exercise for even 5-10 minutes at a time throughout the day can help you stay active.
For example, perhaps you have reached your goal of losing 10 pounds. You may then challenge yourself to a new goal of toning up your muscles by doing strength building exercises. You may then create a new exercise plan that focuses on this new goal or add to your existing plan.
You may also try taking a fitness class at your local gym to learn how to workout properly and effectively.
You may also find it helps to read motivational texts or posts on diet and weight loss on social media. You may put up motivational texts about fitness around your house or in your office to remind you to stay focused on achieving your goals.
You may also review your progress once a week to determine how well you are doing. You may then analyze your progress and note any weak spots or problem areas. For example, you may notice that you tend to drop in progress toward the end of the week, especially when you get busy at work or at school. You may then try modifying your workout plan so you do shorter workouts at the end of the week that still allow you to stay on track and reach your fitness goals.
You may consider working with a dietitian to help you develop a nutrition plan that is realistic and ideal for you. Consulting with a dietitian will ensure you are consuming enough calories every day to stay healthy.
