1
Go to your doctor to find out exactly how much you should be aiming to lose, if any.
Your doctor can also help you determine whether you're physically
capable to do strenuous exercises and workouts. They can also give you
some basic tips on calorie counting and decide what will work best for
you. I understand many people don't like the stress of going to the
doctor with the possibility of being diagnosed with something critical,
but just get over it and go. It's not going to hurt you. In fact, it
will do the exact opposite. It's better to know now when it's early than later in bed at three in the morning.
2
Go to the local supermarket and stock up on fresh, healthy food.
It doesn't take a rocket scientist to figure out what's healthy and
non-healthy so don't stress over this too much. The key here is that
you're going to be doing a lot of snacking throughout the day so try to
buy [a lot] of snacks. No, I don't mean Lays Potato Chips and Doritos. I
mean berries, melons, assorted nuts (except cashews), Nature Valley
granola bars, apples... you get the picture. Oh yeah, pick up a couple
of sticks of sugarless gum (Orbit is best, in my opinion). They're very
helpful when dealing with snack cravings.
3
Buy or make your own calendar.
This will be the number-one most important thing here. If you're
feeling artistic, you can make your own calendar using a computer
software program and design to your heart's desire. Just make sure you
have enough months in your calendar (EX: If you're aiming to lose 30
pounds, have at least 4 months. If you're aiming to lose 100 pounds,
have 12 months. If you need to lose more than 100 pounds, I'd recommend
asking a doctor how long it should take you).
4
Pick a day where you don't have much planned (preferably within the week) and circle it with a Sharpie marker.
This will be your starting point. Go to the back of your calendar and
circle an appropriate day in which you will finish. This way, you'll
have a specific deadline to meet which will give you a path to follow.
Now it's time to get logical and a little creative. Take three Sharpie
markers of different colors (let's use blue, pink, and gray in this
case). Using three forms of exercise (strength training, walking, and
cardio in my case), assign a color to each.
- Strength Training = Blue
- Walking = Pink
- Cardio = Gray
- Mark on your calendar which days to do each specific workout.
- It's better to assign your tasks randomly so that a) you won't get sick of the same routine and b) so that you can "shock" your body into losing weight.
5
Post your calendar in a spot where you'll always see it and don't forget to do what it says. If it says you have to do cardio, do it. If you're a little sore, don't make it so intense; jump rope if your muscles are sore.
6
Assign yourself a reward at the end of every other week if you manage to keep on track. For reward week, make the reward worth more. Here are some examples:
- After 2 weeks - day of relaxation
- After 4 weeks - manicure at the salon (yes, guys can get manicures, too; have those nails buffed!)
- After 6 weeks - dinner at an exquisite restaurant
- After 8 weeks - haircut and dye
- After 10 weeks - bowling night with your friends/family
- After 12 weeks - buy three new outfits at your favorite store
- After 14 weeks - facial and massage at the spa
- After 16 weeks - shopping spree!
7
Remember the age-old saying, "Don't give up!"
It's true, do NOT give up. The hardest part about losing weight is
getting started, so the earlier you start, the more you'll be inclined
to finish. If it helps, think about your next reward week. Imagine
yourself cutting into a tender piece of steak in a dimly-lit restaurant
wearing a cherry red dress or showing off your bowling skills to your
buddies down at the local alley.- Try not to think about the facial massage or shopping spree when you're only at week two because you'll get discouraged if you don't lose the amount of weight you hoped you would lose. If you're on week 3, only think about that manicure!
Tips
- If you're having trouble counting calories, here's an idea: pile your plate with portion sizes you would usually have. Then, using a fork or knife, cut everything in half -- every main dish, every side dish, and even your drink (except water or milk). Put the other half on a dish and cover it with tinfoil and stick it in the fridge. Voila! Now, tomorrow night, you won't have to cook dinner! It will just be every other night.
- Never work yourself too hard. it's bad for your health and wears your body down.
- Drink filtered water only. No bottled water -- most water companies water comes from wells underground and are not filtered properly (like Aquafina). Instead, purchase a light-weight metal water bottle and fill it with filtered Brita or Pur water. By doing this, you'll save tons of money and keep those plastic bottles out of landfills.
- Don't drink diet soda of any kind. This might be the #1 rule of any weight loss regimen, but it's true. Diet soda might not contain any calories or carbs, but they contain chemicals such as aspartame which actually increase appetite. If that doesn't convince you, think of it this way: if you're not drinking calories or sugar or carbohydrates, what are you drinking?
- Some people don't like the taste of water. If you don't, try adding a lemon or lime slice to it to give it some zest. The vitamin C is also a bonus, too.
- It can help to eliminate salt (which retains water) and sugar from your food completely, or just cut down drastically.
- When grocery shopping, take a second look at everything you're putting in your cart and ask yourself, "Will this help me lose weight?" If the answer is no, put it back on the shelf and walk away as fast as you can.
- If you're in school, it's best if you do this plan during the summer, starting as early as possible. That way, you can come back to school next year slimmer and healthier. Try to start on June 1st to get a head start.
- When lifting weights, increase the amount of weights instead of the amount of reps.
- If you're too busy to workout, sneak them into your appointments and activities. If you need to go grocery shopping, try walking to the nearest deli instead and only get what you really need. If you have to drive to a meeting across town, go a little earlier than you planned: park a couple of blocks away, take the stairs, "get lost" (wander the building for a while to burn off extra calories).
Warnings
- If you're losing weight with other family members or friends, try not to get too competitive in losing weight. A little competition can be very motivating, but don't try to become as competitive as contestants on The Biggest Loser or you'll seriously hurt yourself.
- Don't get discouraged if you've been dropping like a stone and suddenly come to a plateau. That just means your body is getting used to your new body. This is also a chance to challenge yourself and change up your routine.
- Your results may vary.
- Don't weigh yourself every day. Your body's weight is supposed to fluctuate about two pounds every day. Instead, weigh yourself every other week.
- When exercising, only do as much as you can. Yes, try to push yourself, but if you're feeling dizzy or dehydrated, take a break for a while.
- Consult your doctor for more nutrition information as I am not a doctor.
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