If you are trying to improve how you feel by trying to lose weight but don’t know where to start you have come to the right place. Losing weight can be a difficult process, but with hard work and focus, you will achieve your goals before you know it! The following guide will help you manage your expectations for your weight loss, develop a plan of action and teach you how to stay committed to your goal.
Setting a Realistic Weight Loss Goal
The first step toward reaching your weight loss goal is setting one! But one of the obstacles people run into is setting a goal that is too difficult or even impossible to reach.
For the average person, setting a goal to lose 30 pounds in three months may sound possible, but when they take into account time spent at work, school or with family - focusing on a weight loss plan may quickly become a chore. That is why we recommend setting the goal of losing one pound a week. That may sound too easy - and that’s because it can be! Setting small goals can keep you on track to becoming your healthiest you!
Managing Nutrition & Counting Calories
Eating healthier and making lifestyle changes are an important part of the weight loss process. You can use this graph from Health.Gov to get an estimate of how many calories you should eat in a day. Look for your age on the left column and the calorie recommendation on the right. If you want to lose weight you need to keep your daily caloric intake at or below the daily recommended amount. But keep in mind your caloric intake can vary based on your activity level.
If you need help keeping track of your calories there are a number of free calorie counting tools available for download in app stores across all mobile platforms. Many can read barcodes and food labels to make your calorie input easy and quick!
If you have questions about nutrition and what ingredients and foods you should eat in moderation to meet your weight goals, take a look at this nutrition label fact sheet from the Food and Drug Administration.
Losing Weight and Keeping it Off
Reaching your weight loss goal is a huge accomplishment and should be celebrated! Focus on the satisfaction you feel once you achieve your goal and let that drive you to continue making healthy lifestyle decisions.
Keep using a food diary and write down everything you eat and what time you eat it. This lets you keep track of exactly what you are eating. It also gives you an idea of when those hunger pangs are most likely to strike. Next time you’ll have a healthy snack ready before you dash off to the vending machine.
Be aware of your portion sizes during the day.
Plan your weekday meals ahead of time and prepare them over weekends. That way they’ll be ready when you come home each night. If you’re low on time and energy, just reheat and eat. Only this time it’ll be a healthy prepared meal instead of grabbing fast food or a frozen dinner.
Make it a family affair. Get your loved ones on board to keep you motivated and share in your successes.
Stay on track and keep focused on your goals! Take a look at a few more tips for staying on the course and keeping off the weight you lose from the Center for Disease Control.
Looking for more tips? Take a look at some other helpful pages on living a healthy lifestyle at any age!
Physical activity tips for getting in your 22 minutes of daily activity every day no matter how chaotic your life is!
Calculate your body mass index and set realistic goals for your diet.
Check out our recipe database to find low-calorie meal ideas that will fit nicely into your diet.
Tips for a Healthy Diet
When you are trying to lose weight, one of the things that go hand in hand with regular exercise is keeping to a healthy diet. Eating healthy is a lot easier than you may realize and you have already taken a great first step toward completing that goal by visiting our website! You can find hundreds of healthy and low-cost meal ideas for free on our recipe database.
If you’re looking for a few good recipes to get you started, take a look at these samples!
This recipe contains only 116 calories per serving, 12 grams of protein and provides you with an easy way to get a good amount of your daily intake for fruits, vegetables, and protein all in one meal.
Pasta is easy to make and mixes well with other foods, making it easy for you to eat healthy meals without a lot of experience or time. This recipe only has 170 calories per serving but also gives you seven grams of protein, 15% of your daily intake for vitamin A and 10% of your daily intake for vitamin C and Iron.
Salads are brought up all the time as great meal ideas for diets. This is because they are easy to make, packed with nutrients, and most importantly - delicious! One serving of this recipe gives you just 30 calories and a third of the fruit and vegetables you need for your recommended daily intake. Remember to stay away from high-calorie dressings!
Looking for a low-calorie snack for when you’re on the go? Trail mix is perfect! One serving of this recipe is only 110 calories and gives you two tasty grams of fiber.