Setting up your own personalized weight-loss system can be challenging. You need to account for a variety of factors, including your work and family life and your budget. Does your system include these important features?
1. A goal: If you don’t know where you’re headed, you’ll never get there. What’s your goal? Do you want to lose 10 lbs? Do you want to drop a dress size? How fast do you want to get there?
2. A sensible diet: Eating is an important part of a weight-loss system. What foods will you allow yourself to eat? How much can you eat? Are these foods you really enjoy eating? Are they readily available and affordable? Are they nutritious? If you cook for yourself and your family, will they eat with you or do you have to cook separate meals? If so, is that really feasible?
3. An exercise program: Exercise helps you to burn off calories and tone and shape your muscles. What kind of exercise will you do? When will you do it? How long will your exercise sessions be? Can you readily fit the exercise into your daily schedule? Can you afford the extra exercise class or fitness equipment?
4. A check-in program: In order to keep on track, you need a weekly way to check yourself. Will you weigh yourself? Will you check how your clothing fits? Will you go shopping for the perfect outfit for that special occasion? What will you do if your check-in results are not what you hoped?
5. A stress plan: Many people are stress eaters. When the going gets tough, they turn to the cookie jar or vending machine for help. If you are a stress eater, how will you handle those times when life gets to be too much: Deep breathing exercises? Prayer or meditation? Journaling? A brisk walk? Have something simple in place that you can turn to immediately.
6. A day off: If you are in this for the long term, you may need a day or two each month as a vacation from your weight-loss system. This is a day in which you give yourself permission to eat a small piece of your office-mate’s birthday cake or to forego your daily run. Note: This is not a day to go on an eating binge, but a day to relax the rules just a little and to cut yourself a little slack. Developing a healthy diet and exercise plan is a lifelong process, you need to allow for life’s little twists.
7. A reward system: It can take a lot of work to lose weight. Reward yourself when you reach little milestones and you will be more likely to stick with your program. Perhaps you can put a dollar in a piggy bank when you complete a workout. Maybe you can buy a new necklace or handbag when you’ve dropped five pounds. If you’ve been diligent in cooking healthy meals, reward your efforts with a new low-fat cookbook.
These seven features are all that are really needed in a weight-loss system. Once they are in place, you should be able to lose weight permanently. That is, if you use them consistently.
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