Content

• Steps
• Advice

Losing weight is a common goal for most people. Losing weight and maintaining a healthy weight reduces some risks such as sleep apnea and chronic illnesses, boosts energy, and helps you feel cold. feel better overall. However, many of the diet programs on the market are often not easy to follow or too expensive. Making a self-programmed weight loss program is a more beneficial option because it can be followed in the long run. Customize your lifestyle plan, including what you can afford, certain dietary factors you like or dislike, and how often you exercise. These components in your diet will help you lose weight.

Steps

Method 1 of 3: Prepare to lose weight

1. 

   
   
   See a doctor. You can determine exactly how much of your body weight you should lose by talking with your doctor. In addition, your doctor also reviews your current medications and health conditions and determines the safety of weight loss for your body.
   • Your doctor also determines if your fitness is suitable for heavy exercise.
   • Your doctor will also provide basic advice on how to calculate calories and decide what's good for you.

2. 

   
   
   Set realistic goals. Every time you start a weight loss program (on the market or on your own), you should set realistic goals. This helps you determine the right diet, timing, and whether or not to incorporate physical activity. Goals that are unrealistic or too large will only discourage you and can easily give up.
   • In general, you should not lose more than 0.5 kg -1 kg per week. This number is considered a safe, practical limit and can be used to sustainably lose weight.
   • Programs that promise to lose weight quickly or lose a lot are often unsafe and cannot be used in the long term. You should focus on goals that are small and easy to achieve.
   • If you need to lose a lot of weight, you should set a few goals for yourself. You can set a long-term goal and some short-term goals to accomplish before your main goal. For example, losing 15 kg in six months is a long-term goal. Short-term goals may include: lose 2.5 kg in two weeks, 5 kg in four or five weeks, etc.
   • Buy or schedule your own to track goals. Circle the start date of your plan and the end date of your weight loss program. This way, you will have a specific deadline to reach, from which you will know which route to take.
   • You can also specify a training date by marking the schedule.
   • Keep your calendar in a visible place and don't forget to follow your goals. If your schedule requires cardio, you'll need to complete this.

3. 

   
   
   Reward yourself. Attractive gifts can help motivate you during the weight loss program. You should be clear about what a gift is when you achieve certain goals.
   • Prepare a small gift when you reach a small, temporary goal. The big reward goes for the main long-term goal.
   • Do not use food as a reward, such as going to dinner at a restaurant or eating dessert. Choose only non-food related rewards, for example: getting a manicure, buying new shoes or clothes, going for a massage, going bowling at a favorite spot, or buying a new book.

4. 

   
   
   Make a lifestyle change plan. Every time you try to lose weight, you should avoid a movement diet (strict by eliminating certain nutrients), and replace it with long-lasting lifestyle changes.
   • Small changes in diet and lifestyle over the long term are considered easy to maintain. To lose weight, you don't need to make big changes in the short term because it's difficult to maintain in the long run.
   • When designing your diet, you shouldn't be extreme or impractical with yourself. Establish a diet or lifestyle that you can stick to over the long term.
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Method 2 of 3: Plan to lose weight

1. 

   
   
   Set a daily calorie limit. Regardless of your plan, you'll need to cut back on calories to lose weight. Determine how many total calories you need each day to safely lose weight between 0.5 and 1 kg per week.
   • In general, you need to reduce, burn, or combine reducing and burning 500-750 calories per day to lose 0.5 to 1 kg.
   • You can start by calculating the number of calories you consume during a normal day. Use food journal software or an online calculator to figure this out, then subtract 500-750 calories to get the total number of calories you should consume in a day.
   • You can also use calculation software or an online application to find out how many calories to consume daily for weight loss, depending on age, gender, weight and activity level.

2. 

   
   
   Measure the serving size. In order to maintain a low calorie diet, you should eat food in specified portions. The serving size is too large will make the weight loss less effective.
   • Buy a food scale or measuring cup set to make sure you're going the right way. Accurately measure the amount of food and snacks to achieve your goal.
   • Easily facilitate your weight loss goals by using food containers, dishes and cups of certain sizes. For example, you can store lunch in a container the size of a cup.
   • The serving sizes suitable for most foods are as follows: Protein: 85 to 113 grams, Fruit: ½ cup of chopped fruit or a small slice, Vegetables: one or two cups of green leafy vegetables, and Cereals: 28 grams or ½ cup.

3. 

   Choose a high or moderate protein diet. Depending on your weight loss program, you will need to decide whether to follow a high-protein or moderate diet. This is an important factor for you to create a plan that works for you without going hungry.
   • Several studies have shown that a high-protein diet helps you lose weight faster and maintain it in the long run.
   • Eating lean protein with meals and snacks works well on any weight loss plan. If you are on a high-protein diet, you need to eat multiple servings at a time.
   • If you were feeling hungry while on a diet in the past, try a high-protein diet. Increasing protein intake has been shown to help maintain a feeling of fullness throughout the day.

4. 

   Choose a low or moderate carbohydrate diet. Both modes have their own interests; you can choose whichever suits your lifestyle.
   • A low-carbohydrate diet is considered to have the first rapid effect of weight loss compared to a moderate carbohydrate diet. However, in the long term, both of these regimes have similar overall weight loss effects.
   • The low carbohydrate regimen is more stringent. If you can follow easily and don't feel cravings for carbohydrates, then this regimen will be right for you.
   • Some people feel comfortable losing weight with a moderate daily intake of carbohydrates. As mentioned above, you should choose the mode that best suits you.
   • If you want to limit your carbohydrate intake, limit your intake of whole grain foods first (bread, rice, pasta, cookies, etc.). Most of the nutrients in this food group can be obtained from other food sources. In addition, limit starchy vegetables (legumes, potatoes, squash, and beans) if you choose a low carbohydrate diet.

5. 

   Prioritize fruits and vegetables with meals. You can choose from a variety of diets. However, most diets include eating plenty of fruits and vegetables each day.
   • Vegetables and fruits are low in calories but rich in nutrients. This food group contains a wide variety of vitamins, minerals, antioxidants and fiber.
   • Always eat up to one or two servings of fruit every day. If you choose a low carbohydrate diet, eat less.
   • Try to eat five servings of vegetables a day. As noted above, if you are on a low carbohydrate diet, you should eat non-starchy vegetables instead of those with a high carbohydrate content (such as potatoes, beans, or carrots).

6. 

   
   
   Drink enough water every day. One of the key parts in the whole weight loss plan is to drink enough fluids and other fluids. In addition to supporting overall health, this also helps control appetite.
   • A rule of thumb is to drink eight glasses of water a day. However, you may need to drink up to 13 glasses of water daily. The number depends on gender, weight, and level of physical activity.
   • Buy a water bottle to keep track of your water intake throughout the day.

7. 

   
   
   Exercise regularly. If you want to lose weight, do some physical exercise regularly for a week. Note that changing your diet at the same time you start exercising can be daunting. You need to change them one by one.
   • Studies have shown that being active regularly aids in weight loss and long-term weight maintenance.
   • You need to do at least 150 minutes of aerobic exercise and 20 minutes of exercise a week.
   • If you have never exercised before, you should start slowly. Follow the recommended amount of time over a few weeks or months.

8. 

   
   
   Consider using a commercial or supervised weight loss program. If you don't want to plan on your own, you can go for a paid or supervised diet plan. Alternatively, you can follow your own diet based on one of these programs:
   • Use a low carbohydrate / high protein diet. Some premium weight loss programs focus on eating a diet that is very low in carbohydrates and high in protein. This can lead to rapid weight loss, but is difficult to apply in the long term because it is very strict.
   • Consider a low-fat diet. This type of diet restricts the amount of fat you eat during your meal. In particular, most low-fat diets limit trans fats and saturated fats, but they also limit heart-healthy fats.
   • Follow the Mediterranean diet. This is a diet that focuses on fruits, vegetables, whole grains, fish, and small amounts of animal protein (like beef or poultry). This diet is considered a good choice for people with cardiovascular disease.
   • Consider a medical weight loss program. Medical supervised diet provided by a doctor and a nutritionist. They will ask you to follow a strict eating plan or use high-protein and low-calorie alternatives for a short period of time. In addition, they will also take prescription medications and / or injections of vitamins and supplements to control appetite and replenish energy.
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Method 3 of 3: Long-term weight maintenance

1. 

   Keep a food diary. Journaling is an important part of a weight loss program. This method helps you track many factors that help you stay long term.
   • Studies have shown that people who follow the food they consume are more likely to stick to their diet and maintain a long-term weight. So, no matter what diet you are eating, following food will help you be more successful.
   • You can also track your progress. Note the weight and total weight lost.
   • Consider noting what works and what doesn't work on your diet. When it's time to reassess your meal plan, you can review the note and make changes if necessary.

2. 

   Re-evaluate once a month. Whether you follow a paid weight loss program or your own, you need to review the progress regularly. This helps you determine if the plan is working.
   • Consider the reduced weight. Weigh your weight each week and check how much you've lost in the past month. If going well, you can continue with your current plan. If not, review your food log or calorie level and make adjustments if necessary.
   • Consider how easy the plan is to execute. Does your body always feel full on diet? Are you always hungry? Do you have a lot of appetite? Change your diet if necessary.

3. 

   Create a support group. You should build yourself a support group in the process of losing weight, maintaining weight and keeping a healthy lifestyle. This makes it possible to lose weight in the long run.
   • Many studies have shown that people who rely on support from friends, family or other dieters are more successful and can sustain weight loss long-term.
   • Talk to a friend, relative or co-worker about your new diet. Ask if they want to participate.
   • You can also find online support groups or meet in person.
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Advice

• Some people don't like the taste of water. If you are one of those, you can add lemon slices to add a fragrance. This remedy also adds vitamin C to the body.
• If you are having trouble calculating calories, you can do the following: place the food on the plate you normally eat with a meal. Then use a fork or knife to cut the food, each main course, side dish, and even beverages (except water and milk). Then put the other half in another plate, cover with foil and store in the refrigerator.
• When shopping, you should look at the items in the basket and ask yourself if these will help you lose weight. If the answer is no, you should return the food.
• If you don't have time to exercise, you can combine exercise while at work as well as doing everyday activities. If you need to shop, you should walk to the nearest store and buy only what you really need. If you have to drive to a meeting far away, go earlier than you plan: park your car in a remote location and take the stairs.
• Do not weigh every day. Weight usually fluctuates around 1 kg per day. Instead, you should weigh your body weight each week.