Your Weight Control Plan
Weight control is crucial to maintain a healthy and disease free life. It is up to you to discipline yourself to do the things necessary for weight loss. You will lose weight if you make sensible food choices, cut back on portion sizes and increase your activity.
A good weight loss plan will help you lose 1-2 pounds per week.
Always remember that you did not gain weight overnight so you should not expect drastic and instant weight loss. To lose your weight and maintain it more permanently, behavior modification techniques, eating habits and physical activity need to be monitored.
Food Modification Guide
Avoid Sweets
Cakes, candies, cookies, pies, ice cream and sugar drinks provide a lot of calories but contain negligible fiber, vitamins and minerals.
Avoid Fat
High fat foods are fried foods, rich desserts, whole milk, oils, butter, margarine, salad dressings, fatty meats, cheeses made from whole milk. Fats contribute more than twice as many calories as proteins and starches.
Opt for low fat milk, low fat cheeses, lean meats, plain desserts like angel food cake or fruits. Choose reduced calorie margarine, salad dressing and mayonnaise. Fat free butter flavored substitutes and non-stick sprays for pan frying are great low fat options.
Say No to Fad Diets
Do not be carried away by “health” foods, “supplements”, “diet” food advertising. All foods contain calories.
Choose Healthy Snacks
Snack on popcorn made without fat or salt and raw crunchy salads (go easy on the dip unless it’s a low calorie one).
Choose Healthy Drinks or Beverages
Sugared tea, kool aid and fruit juices consumed in plenty can add hundreds of calories per day. It is a good idea to drink carbonated beverages with a dash of lemon or an occasional diet drink.
Some Positive Behavior Modification Techniques
- Set goals which are realistic. For example, Try to lose 5 pounds in 30 days.
- Record your weight once every week.
- List down the reasons why you want to lose weight. Pin up this list at a place you can read them often, for example, on your cupboard door which you open everyday.
- Maintain a food diary with a record of what you eat, when you eat, where you eat, what you were feeling when you ate something. Review this list often so you can understand the cause of your overeating.
- Have a support group to help you in achieving your weight loss goals. Talk to your family and friends about your intentions. They can remind you whenever you falter or praise and motivate you if you stick to your resolution.
- Do not reward yourself with food if you reach your goal. Instead, gift yourself a book, clothes or something you’ve always wanted.
- After you finish eating, brush your teeth so you wont be encouraged to eat more.
- Eat your meals on time. Do not fast, feast or skip meals. Eat before you go for a party or wedding.
- Do not keep food within your sight. If you don’t see it, you won’t eat it. Store leftover food immediately to avoid temptation.
- Its okay to go off your weight loss plan and binge once in a while. This shouldn’t discourage you to go off your diet plan forever. Get right back to your weight loss plan after you indulge occasionally.
- Do not go grocery shopping whenever you are hungry. Write down the list of food items you want to buy and stick to your list.
- Do not eat with distractions like TV, driving, reading. Sit at your table, chew your food slowly and concentrate on eating food.
- It is not necessary to taste your food while you cook it. In case you do need to do it, taste testing should be small and not too frequently.
- Adopt healthy cooking practices.
Physical Fitness with New Activities
Stay busy to avoid eating between meals. You can try out a new family activity or get involved in a hobby (art, craft) to drive away boredom and for stress relief.
Start an exercise program
Benefits of exercise are numerous. Regular and moderate exercise decreases your appetite and hunger cravings, controls stress and burns fat.
Exercise activity should be something you enjoy doing. Start exercising with a friend or listen to some music while exercising. You can swim, jog or take a brisk walk.
Get started slowly exercising for 20 minutes. Slowly build up exercise time to 30-40 minutes at least 5 times a week.
Find exercise in simple day to day tasks such as park your car farther away from your destination so you can walk to your car, take the stairs instead of the elevator and so on.
