Ensure you feel comfortable in your bikini this summer
We've all been warned about the pitfalls of quick-fix diets that see you lose a lot of weight fast, then put it all back on - plus some more. So it's time we start to plan for our weight loss and do it in a more healthy manner.
With glimpses of the sunny weather and summer fast approaching it’s time to jump start your action plan for losing weight and getting healthy, so XLS-Medical Dietitian, Gillian Moore advocates a healthy strategy for weight loss.
We all recognise the feeling of dread that comes with having to bare more flesh than we are used to as the season heats up, whether you are home or away. Feeling comfortable in your own skin and wearing nice ‘holiday’ clothes this summer is a good image to visualise to help you stay focused on achieving your weight loss goals.
‘Plan, do and review’
Losing weight is a process and does require some effort. Having a plan, setting goals and making changes will boost your weight loss success. In addition monitoring and reviewing your progress will allow you to get a better understanding of what works best for you. Remember you are the expert in your lifestyle. Having a ‘Plan, do and review’ mantra will have you ready for a healthy happy summer in no time!
Planning
Have a plan and set realistic and achievable goals for you. Ensure your goals are specific so you can review your weekly plan and determine if you have achieved them.
Where would you like to be in 12 weeks? This can be your overall goal.
Break this down into weekly goals:
- Set a 1-2lbs weight loss goal*
- Set a weekly dietary goal
- Set a weekly activity based goal
Examples of weekly dietary goals
- Keep a food diary every day
- Have a healthy breakfast within 1 to 2 hours of waking
- Try to eat 5 portions of fruit and vegetables per day
- Eat regular meals/snacks i.e. approximately every 4 hours.
- Plan healthy meals in advance and try one new recipe per week
Examples of activity based goals
- Walk for 15-30 minutes every day
- Attend a weekly exercise class with a friend
- Aim to get to the gym 3 times per week on alternate days, e.g. Monday, Wednesday and Friday
- Do a 30 minute exercise DVD twice a week on Tuesday and Saturday
- Take up a new team sport i.e. netball/tag rugby
(* Your rate of weight loss will depend on your current weight, your calorie intake and your activity level)
‘Do’ - Take action and implement your plan
Now it’s time to take action and work on achieving your dietary and activity based goals.
- On a daily basis fill in your food and activity diary.
- On a weekly basis write a shopping list and plan your meals in advance to help you be prepared for making healthy food choices.
- If you are having trouble staying on track, ask yourself will this action bringer me closer or further away from achieving my goals? By changing daily habits you will move closer to your weight loss target.
- Do a weekly weigh in each week and enter your weight onto your 12 week challenge dashboard
Review your progress
- Review your weight. Did you lose weight this week?
- Review your food and activity diary. Did you achieve your goals?
- What went well? What can you do better next week?
Repeat the process
For the next week you may set new goals or you may continue to work on your previous goals until you have achieved them. Think about making small healthy changes that add up to promote weight loss. You want to make sure you can keep these changes up to maintain your target weight in the long term.
Overall by setting goals and having a plan you will be much more likely to achieve your weight loss target and be ready for the summer ahead. Visualising how you want to look and keeping the bigger picture in your mind will help to keep you motivated. Whether it’s a long summer days on the beach or going on your dream holiday think of how amazing you will feel when you finally get there.
Tagged in Diet Diet tips Weight loss