Home > Thoughts & such > How to design your weight loss plan

How to design your weight loss plan

scaleBefore you sign up with that weight loss centre, adopt a popular diet or join that expensive gym (that you may not even need!), you need to do your groundwork.

Trust me, I’m a veteran weight loser, so I’ve had to learn things the hard way. This is my community service to prevent you from wasting money and time.

So grab a pen and paper, and get cracking:

1. First, educate yourself
I had to sift through a lot of nonsense before I understood what had to be done. A lot of diet books are faddish and useless, so beware of those. Read magazines like Shape, MSN’s fitness portal, blogs such as Fitness Health Zone (and mine! ;P) and articles online. List down things you want to learn. Perhaps you want to learn more about a healthy, balanced diet? Or how much you need to exercise? Once done, hunt for articles on them online. Google is your friend.

2. Analyse the advice carefully
Unfortunately, fitness and health experts offer such contradicting advice! “Exercise in the morning and you’ll lose more fat,” says one. “No! It doesn’t matter when you exercise,” say another. “Eat pasta!” “Don’t ever eat pasta!” It could drive you insane, really!

What I discovered is that they are probably all right. Hah? How come?? Because people are different. So what may be true for you may not work for others. That’s because we all have unique body chemistries; no one’s alike.

So what do you do?

Don’t just read one book/article, but several. Compare the facts. Experiment with the advice (make sure it’s sound first! If someone says smoking ciggarates will help you lose weight, it’s not exactly good advice!) and listen to your body carefully. How do you feel after eating a certain meal? Do you feel hungrier? Lousy? Or great? Did you lose weight when you ate or exercised a certain way? Which is why you should…

3. Keep a food journal
Oh lawd, I hate food journalling. But they’re sadly necessary. When I was trying to figure out which eating plan was good for me, I noted that I felt ill after eating anything with refined flour (sluggishness, dizziness, bloating) and milk (to the loo I go!). I removed them from my diet and found that I did better and lost weight too! From there, I designed the diet which I’m following today.

4. Follow an eating plan that is just for you!
Yup, not everyone can lose weight on the same kind of diet. Because we’re built differently. Although I personally hate following any kind of fad diet, I have to admit that a lot of them have some truth in them. I say learn from them and don’t be too slavish over their “dos and donts”. Throw into the rubbish bin any diet that asks you to do extremes such as “don’t eat carbs”. They’re often not balanced, are bad for you in the long run, and are not easy to follow.

When you design your diet, ask yourself this: “Can I follow this for the rest of my life?”

Answer honestly. If the answer is a big fat no then keep on researching! Because if you return to your old style of eating, you’ll gain back that weight. To lose weight, you have to adopt a new way of eating – forever, not temporarily.

5. Chose a fitness routine just for you
Yes, exercise is really important in your weight loss endevour. Write down your answer to these questions:

  • What exercises do you like to do? Do more of these. Mix it up to keep it interesting.
  • Scrutinise your daily time table. When is the best time for you to exercise? In the morning, before daily distractions, or in the evening, because you just enjoy destressing?
  • Do you need a gym? Or is a home gym better?

Take the quiz, What Exercise is Right for You for more insight.

6. Ask yourself: Do you have a condition that prevents you from losing weight?
They say that losing weight is easy. Just count your calories and exercise more. Unfortunately, it’s not true for everyone.

For years I blamed myself for not losing weight until I found out, through much reading (which is why educating yourself is so important), that my problem lay with food sensitivity (I’m sensitive to milk and flour) and insulin resistance. Both were preventing me from losing weight.

So, if you have a problem losing weight despite doing all the right things, perhaps there’s a medical reason for it. Do you have a sluggish thyroid? Do you have Polycystic Ovary Sydrome, perhaps? Or Celiac disease?

Do you find it difficult to lose weight? Analyse your food journal and exercise routine. Too little exercise? Too much food at night? Why? Instead of immediately blaming yourself, ask yourself – is it because you have an irresistable urge to snack on chocolates or sweet things? If so, when does it happen? List down the symptoms you may have after eating food.

Read more books and articles online, and you may know the solution soon enough. Also, get a health check up … it doesn’t hurt to get one.

If you’re curious, here’s my weightloss plan. Just a note, however. My plan is not set in stone; I plan to change it as my fitness level improves.

Categories: Thoughts & such
  1. November 9, 2012 at 7:32 am

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  2. April 11, 2013 at 5:01 pm

    It’s nearly impossible to find well-informed people on this subject, but you seem like you know what you’re talking about!

  3. July 14, 2013 at 10:02 pm

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  4. July 23, 2013 at 4:10 am

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  5. November 7, 2013 at 5:22 am

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