Creating Your Weight Loss Plan – Part 1

In my last post I talked about motivation, the driving force behind any behavior change.  In the next few posts, I’ll focus on putting together your weight loss plan.  That will include:

  1. Setting your goals & start date
  2. Identifying a support person
  3. Barriers to starting your plan & solutions to overcome them
  4. Planning for the challenges that will come
  5. Milestones and rewards

In this post let’s consider setting your goal, planning your start date and the importance of identifying a support person.  Your goal is the weight you want to be or the pounds you intend to lose by your target date.  Both the weight loss and target date need to be realistic.  A healthy rate of weight loss is 1.5 to 2.5 lbs. per week.  If you have medical issues, you should check with your doctor about your plan, especially about how quickly you plan to lose weight, the nutrition plan you will be using and details of your exercise plan.  Too rapid a weight loss can be unhealthy especially if you have certain medical conditions.  It took time to gain those extra pounds and it will take time to lose them.  Be patient!  Remember slow and steady wins the race!

You should also choose a start date to begin your weight loss program.  Give yourself some time to go through the planning stage for your program.  It shouldn’t take more than 2-3 weeks to get the planning done.

Finally, choose a trusted friend with whom to share your plan.  Tell them your start date, goal weight loss and target date.  Their role is to help encourage you when you feel discouraged and celebrate your successes with you.  Some people choose someone who has successfully lost weight themselves.  While that experience isn’t necessary, the strategies they used to overcome challenges can be useful.

Next time, I’ll continue talking about the other parts of your weight loss plan that you may wish to consider before you actually start your weight loss program.  If you want to get a head start on those topics, check out my website www.insightsforhealth.com where there are tools to Make Your Plan as well as many other features to learn about nutrition & exercise.  You’ll also find tools to calculate the nutritional content in foods, find the calories expended with common activities and to set up Health-e Texts to reinforce your new healthier behaviors.  To use some of these you must register as a member, but membership is free!

Your comments are welcome.

For Your Health! – Dr. Bob