As we know that our life has become so hard and fast in this rapidly growing world and technology. We are so busy racing through in our day to day lives that we don’t even take time to look after ourselves. It’s really no wonder that we generally are tired off and run down.
To live a healthy life you need more than the desire to do it. It is necessary to commit and have a well thought out plan. This is a step-by-step guide to what you can do to get started.
Step 1: Commit yourself
Making the decision to lose weight, change your lifestyle and become healthier is a big step. Start simply by making a commitment to yourself. Many people are encouraged to put their commitment to a written contract. This contract may include aspects such as the amount of weight you want to lose, the date you want to lose it, the changes in your diet that you will adapt to adopt healthy eating habits and a plan to do physical activity on a regular basis.
It is also useful to state the reasons why you want to lose weight. It may be that your family has a history of heart disease or because you want to see your children marry, or simply because you want to look better on your clothes. Display these motives as a daily reminder of your reasons for the change.
Step 2: Locate your reality
Check with your health care provider to assess weight, height, and risk factors related to weight. Ask for a follow-up appointment to monitor changes in your weight or health-related situations.
Keep a “food diary” for a few days, where you write down everything you eat. This diary allows you to be more aware of what you eat and when you do it. Being aware of it you can avoid eating without thinking.
Next, analyze your current lifestyle. Identify the obstacles that can hinder your efforts to lose weight. For example, does your work schedule or your trips prevent you from practicing enough physical activity? Do you tend to consume foods rich in sugars because that is what you buy for your children? Do your coworkers usually bring in to share high-calorie foods, such as donuts? Think about what you can do to overcome these challenges.
Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your work where you and your classmates can take a walk after lunch? Is there a place in your community, such as the Yoga, sports facilities or daycare services for your children?
Step 3: Set realistic goals
Set some short-term goals and reward your efforts throughout the process. If your long-term goal is to lose 40 pounds and control your high blood pressure, you can set short-term food and physical activity goals such as starting breakfast, walking 15 minutes a night, or eating salad or vegetables for dinner.
Concentrate on two or three goals at a time. The most effective goals are:
- Comprehensive (we are not perfect)
For example, “exercising more” is not a concrete goal. But if he says “I’m going to walk 15 minutes, 3 days a week in the first week”, he is setting a concrete and realistic goal for the first week.
Remember, small changes every day lead to great results in the long run. Also, remember that realistic goals are achievable goals. By reaching the short-term goals day by day, you feel good about your progress and motivated to continue. Set unrealistic goals, such as losing 20 pounds in 2 weeks, bring feelings of defeat and frustration.
Being realistic also means knowing that there can be setbacks. The setbacks occur when you leave the plan for any reason, such as when there are holidays, work more hours or go through another change in your life. When you suffer a setback, try to resume your plan as soon as possible. Also take some time to think about what you would do differently if you faced a similar situation, to avoid setbacks.
Keep in mind that all people are different: what works for some, not for others. Even if your neighbor has lost weight just by running, it does not mean that running is the best option for you. Try various physical activities that you enjoy most and that is compatible with your life, such as walking, swimming, playing tennis or taking group exercise classes. It will be easier for you to continue doing these activities in the long term.
Step 4: Identify information and support resources
Seek the support of family and friends in your efforts to lose weight. You will find it easier to make lifestyle changes if you have people you can talk to who can support you. Maybe you have coworkers or neighbors with similar goals and together you can share recipes and make a group exercise plan.
It can also be useful to join a support group to lose weight or consult a health professional, such as a registered dietitian.
Step 5: Keep track of your progress
Review the goals that were proposed (in step 3) and evaluate your progress on a regular basis. If you set the goal of walking every morning but find it difficult to do before going to work, consider changing your work schedule or try to go for a walk at lunchtime or after work. Evaluate which parts of your plan work well and which parts need adjustment. Then re-write your goals and plan according to this evaluation.
If you are achieving your goals consistently, continue to add goals to stay on the path to success.
Reward your achievements! Give value to your achievements and be proud of your progress. Use as incentives prizes that are not related to food, such as giving yourself a bouquet of fresh flowers, going out with your friends to go practice a sport or take a relaxing bath in the tub. Incentives keep motivation on their way to good health.