5-Step Weight Loss Program for Permanent Weight Loss

The following is a list of 5 easy to achieve and maintain steps which will help you maximise your weight loss efforts. The key to success for any weight loss program is patience and making progress slowly, working at a pace which you are comfortable with, slowly working your way towards the end goal.

STEP 1: Establish manageable objectives.

Woman pinching an inch The first step is to set yourself manageable and achievable goals which are challenging but not too demanding and which will not adversely interfere with your daily routine to any great extent. Whenever you do decide on a particular goal, make sure that you give some consideration as to time constraints and money (if relevant.) If your objective will require you to go to the gym on a frequent basis and you know that your time is at a premium say for example, because of work commitments or having to care for your family then you may want to scale it down.

What may be of some use is to identify a major, long term goal (for example, losing 20 pounds) and then creating a number of smaller goals/milestones which are related to the long term goal. This will help bolster your confidence as you are actually achieving and it will allow you to more easily determine at a glance whether or not you are making as much progress as you would like.

STEP 2: Make A Plan

The next step is to alter your daily eating habits, whether this is in terms of you cutting back on saturated fats and refined sugar or eating foods with a higher nutritional value.

STEP 3: Exercise more and consistently

Having a consistent and regular exercise regime is one of the fastest and most effective means of losing excess weight because you actively deplete the fat and sugar levels that are in the body (which in of themselves can result in excess body weight). In addition, the more muscle you have the more calories you will burn without even exercising! The body needs to burn higher levels and amounts of calories to fuel muscle than it does fat, so you can rest on your laurels when you develop a muscular physique.

Make sure that you write it all down, as this will help you remain focused on the various goals, deadlines are especially effective for this. Be realistic and make sure that you give your body sufficient time to rest in between exercise sessions; it is totally counter-productive trying to exercise every day.

STEP 4: Determine whether the plan is feasible.

Now that you have identified the various areas in which you want to try and make some degree of improvement, you need to ensure that they are actually attainable, giving consideration as to your obligations and your resources.

Woman happy weighing Start by listing each item, and then asking yourself how will you achieve this?

1. I want to eat less quantity. I'll achieve this by having half or three-quarters of the amount I usually have. See if that is sufficient. Keep a food diary for one week, religiously writing down everything that goes in your mouth.

2. If you plan to eat more healthy: The easiest and most obvious way of achieving this is by increasing your consumption of fruit and vegetables. Whether you eat them raw or cook them and use them as part of your meals, fruit and vegetables are crucial to a healthy diet and for your overall well being.

If you plan to exercise more: What are the best ways of achieving this? Will you borrow more tapes and books from the library which will help guide you as to the best forms of exercise, or will you take out a gym membership?

Visualise your plan, by closing your eyes.

Would you be able to carry out your plan in the early morning or would you struggle to get out of bed in due time? If you are not really a morning person then you may want to reschedule your workout for somewhere in the evening or other more suitable time. Remember, being flexible as to the times, is crucial to your success!

STEP 5: Set Up Plan A And Determine What You Need To Get Started

I need a small notebook I can carry with me for keeping track of daily foods (this is only needed for a week or two to get an idea of what I'm eating).

Need monthly calendar to track my exercise minutes, even if it's only 10 minutes this month and 20 next, that's progress. You are after progress, not perfection. There is no such thing as perfection.

Purchase or order supplements, protein powders, etc., if I want them.

Get cracking on your plan straight away, and don’t fall into the trap of relying on some arbitrary date to galvanise you into action, take personal responsibility and reap the rewards for your own hard work.

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