How to Use Daily Planning to Achieve Optimal Weight Loss Success

Achieving success with weight loss for a more beautiful and healthy looking body has become a major focus of people of all ages. People are beginning to realize the importance of obtaining an appropriate weight to help them live longer and achieve optimal health.

If you are going to be successful with weight loss you need to develop a strategy that you are willing to follow to achieve your weight loss goals. A strategy that allows you to stay motivated to follow an exercise and diet plan that works and still have time to enjoy your family and friends.

You will need to plan your meals in advance to help you maintain a healthy approach to losing weight. You can prepare your own foods or consume prepackaged foods.

Make losing that first pound your primary goal. Once you lose that first pound then continued weight loss is simply a matter of duplicating your success.

The following tips will help you achieve healthy, stress free weight loss:

1. Lose One Pound- understand what it takes to lose one pound of body weight. If you decrease your calorie intake 500 per day, you will lose one pound per week. Performing some form of exercise that burns 250 calories per day will then only require that you decrease your calorie intake 250 calories per day to lose one pound per week.

2. Food Diary- keep a diary, journal, or write in a notebook all of the foods you consume. This will allow you to determine how many calories you are consuming daily. Monitoring your calories will make it easier to see where adjustments can be made in your diet to help optimize your weight loss. You will also be able to see if you are consuming healthy calories or foods poor in nutritional value.

Also, making notes in your diary about how you are feeling and what you are doing at different times of the day. Day to day activities, relationships, and unexpected events can all be factors that affect your dieting and weight loss success.

3. Weight Loss Goals- you should have long and short term weight loss goals. Your long term goals are achieved by the achievement of many short term goals. If you are wanting to lose 10 pounds your first short term goal should be to lose 1 pound per week.

If walking on the treadmill for 30 minutes is part of your exercise strategy, but you are not able to walk for that length of time make your short term goal to walk 5 minutes. Then make it another short term goal to increase your time 1 minute per week until you have achieved your long term goal of 30 minutes.

4. Plan Your Exercise- your calorie intake can only decrease so far before it becomes unhealthy. Planning to eat healthy, balanced meals and increasing the amount of exercise you do will help you achieve your weight loss goals. Make exercise part of your daily routine and try to make it fun. Change your routine periodically to keep it challenging and prevent exercise from getting boring. If you choose walking as an exercise do it with someone you love being around.

5. Reward Yourself- give yourself little rewards each time you achieve one of your weight loss goals. This will keep you motivated to achieve you long term goals. Reward yourself with whatever makes you feel good. It does not have to be related to money. An afternoon alone without children, getting your nails done, or going to a movie. Do whatever helps clear your mind and keeps you motivated to keep pushing forward.

6. Support Groups- make friends with others that are striving to achieve the same goals you are. Encourage and challenge each other to keep watching your diet and exercising.

7. Allow Yourself To Fail- it is important to discipline yourself to exercise daily and watch your diet; however, we all have bad days and will fail to follow our routine at some point. Instead of seeing this as a failure, look at it as a way of motivating yourself to get back up and attack the next day with a vengeance. Small failures may be just what you need to stay motivated to achieve success with your weight loss goals.

Follow the above tips and take time to plan if you want to be a success at weight loss and achieve optimal health.

10 Weight Loss Success Tips For a New Healthier, Slimmer You in 2010

Anyone can have weight loss success. Here are ten tips to help you get there in 2010. If you follow these tips rather than going on a diet you will see your body changing-along with your spirit soaring!

  1. Decide
  2. -That you deserve health, happiness, more energy, a more slender body. This is going to be a big shift for lots of you. You are going to have to put yourself first! Know you ARE worth it!

  3. Be Gentle
  4. -Be gentle on yourself. Stop beating yourself up for where you are right now…where you are is a result of decisions you made in the past. You are making a new decision…celebrate that you are stopping now-not 50 pounds from now. You are alive, that means you can reverse this trend you’ve been in!

  5. Start Small
  6. -Don’t try to do it all at once. Make small changes that you can absolutely keep. Teach your mind that you can keep promises to yourself-so start with things that are so simple, so easy for you to do it isn’t a big challenge. Then pat yourself on the back for keeping your promise!

  7. Focus on Health
  8. -Not on appearance and definitely not on what other people say you “should” do. Looks come and go…what other people think doesn’t matter. It is about your health-how you feel.

  9. Visualize
  10. -See yourself at your goal weight-or at some point on the way to getting there. Begin the process of seeing yourself as a slender person NOW. If you see yourself as fat, even if you drop weight, you will not be able to maintain your weight loss.

  11. Affirm
  12. -Your decision, your worthiness, your wonderful body. Use positive affirmations to gain your health and stop the negative messages that are running around in your head wreaking havoc on your self-esteem and your beautiful body.

  13. Alternatives
  14. -Come up with a list of things you can do instead of eating in response to stressful situations. It is normal to fall back on old patterns-especially when we are tired or stressed. Rather than waiting until the moment happens and then trying to use “will power” to get you through, be prepared and do something that is on your list of alternatives to put a little time between that urge to overeat and you.

  15. Awareness
  16. -Become a mindful eater. No more eating unconsciously, mindlessly grabbing food from the cupboard or freezer. Ask yourself, “Do I really want this? Is this food the right choice for me right now?”

  17. Go for 80%
  18. -Don’t try to be perfect. Give yourself some room, a little permission to not get it all exactly right. If you make improvements to your behavior 80% of the time, you will see results. By cutting yourself a little slack, you will stick with it-which will get you faster results in the long-run. Besides, this isn’t about a temporary change…this is for your LIFE.

  19. Know your “why”
  20. -Write it down and refer to it often. What will dropping those extra pounds do for you? What have you not been able to do that being more slender will enable you to do? How will your life be different? How will you be different?

For Permanent Weight Loss Success the First Step is Acceptance

If you want to lose weight successfully, permanently, safely, then you have to start by accepting yourself now. I know this goes against what a lot of diets teach…but that is part of the point…I don’t teach about diets, I teach about what works-for me and for others-and in order to have weight loss success you have to start with acceptance.

Accepting who you are right now-your current weight, your current size and shape, your current physical condition and ability-is a crucial step in losing weight permanently.

Many people believe that acceptance means that you are satisfied with maintaining that condition for the rest of your life. That is not the case at all.

Others believe that acceptance means focusing on where you are and harping on it, over and over. That isn’t what I mean either.

When I speak of acceptance, it is two parts: first you must accept where you are and second you must accept responsibility for getting yourself there. That’s all. You don’t have to make judgments about where you are; you don’t have to stay there; you don’t have to beat yourself up for being there; you don’t have to bemoan that you are there; you don’t even have to tell others that you are there.

Acceptance is not saying, “I am a flat slob.” That is a judgment. Acceptance does not mean you have to jump up and down and say, “Woo Hoo! Look at me! I’m fat and beautiful!” Some people can do that, but that is a big stretch for most people. Think of acceptance as being neutral…like a scientist or statistician. You are looking at something and seeing it.

Objectively looking at our naked bodies in the mirror can take practice. After all, we have had lots of practice accepting messages that if our bodies don’t look like those we see in advertisements and movies then our bodies are ugly or somehow not good enough.

Practice by looking in the mirror and pretend that you are looking at someone else’s body…if this person was someone you love would you call them a fat slob? Probably not…you love them regardless of their body…sure you may NOTICE they are overweight, but it is unlikely that you JUDGE them for it. Cut yourself the same slack! Love yourself enough to NOTICE but not JUDGE your current physical condition.

Now come to terms with the fact that the ONLY person who is responsible for your condition is YOU. Sure your genes have an impact, the training you got, or didn’t get, about nutrition had an effect, all the lessons you learned from family and society about body image all helped or hindered your health. But in the end every choice that was made was made by you and only you.

By accepting that you are overweight, out of shape, and accepting choices you made are what got you there, you are now liberating yourself to make new choices that will allow you to have the slender, fit body that you desire. Because you accepted the responsibility for being not fit you can also claim the responsibility for being fit-right now!

As long as we continue to judge ourselves rather than accepting; as long as we criticize ourselves for being where we are rather than simply acknowledging it; as long as we continue to focus on what we did to get there, we are destined to stay there.

You can learn to objectively accept where you are and then how to move yourself forward to increased health including successfully losing weight permanently and safely.

What’s the Right Attitude For Weight Loss Success?

Chances are that your attitude to weight-loss success is focused entirely on dropping the pounds until you reach your ultimate goal. After all, by setting a concrete goal and working until you achieve it, you’ll be much more successful than not having a weight-loss goal at all — right?

Actually, many health and fitness experts believe that it’s this kind of attitude that can set you up for overall failure, since many people tend to cease their healthy habits once they’ve reached their ultimate weight-loss goal. However, this attitude is hazardous to your health — and your waistline! — since these healthy habits are crucial to not just losing the weight, but keeping it off permanently. Therefore, by telling yourself that once you reach a certain weight you’ll be able to have pizza in your diet again, you’ve just committed once of the most fatal errors against weight-loss success.

However, this doesn’t mean that you shouldn’t have an overall weight-loss goal to begin with — rather, it shouldn’t be the ultimate goal. Instead, the right attitude for weight-loss success should be that dieting and fitness is an ongoing journey, not a means to an end. This way, your weight-loss journey transforms into a healthy lifestyle that has no final destination, so you’ll be far more likely to keep off those pounds for good rather than becoming a dreaded yo-yo dieter.

It helps to have some weight-loss goals that can’t be measured by a scale. For example, set other goals that you can attain regardless of whether or not you reach that desired weight. Do you want to be able to run a mile without stopping? Want to ride your bike in a statewide marathon? These kinds of goals will keep you from viewing that final weight as the ultimate goal – and that’s the right attitude for weight-loss success!