Action Plan for Weight Loss

There is more to a weight loss action plan than simply understanding that you need to burn off more calories than you consume. If you are having problems grasping the weight loss process from start to finish, you need a weight loss action plan to get you started and keep you on track. A good weight loss action plan includes your reasons for wanting to lose weight, your weight loss goals, your weight loss rewards and your weight loss maintenance plan.

Weight Loss Reasons

• While your primary reason for losing weight might be to look better, it could also have come as a suggestion from your doctor based on blood work or from registering a high body fat percentage. Regardless, write down two or three weight loss reasons and keep them in plain view in your workout room or on your desk. You may list things like high blood pressure, diabetes, lowering your risk of heart disease or feeling better as weight loss reasons.

Weight Loss Goals

• Weight loss goals are an important part of your weight loss action plan because weight loss goals allow you to focus on the short term milestones on your way to the larger goal. For example, your goal may be to lose 60 pounds in six months. One of your milestones may be to lose 10 pounds per month. Write down your goal and then the milestones you would like to achieve on your way to meeting your goal.

Weight Loss Rewards

• No weight loss action plan is complete without weight loss rewards. Reward yourself at each milestone by allowing yourself to have your favorite meal (or dessert) or by taking a day off from exercise. Write your rewards down and review them each day for positive reinforcement.

  Rewards should be cashed in once per week or once per month depending on how often you set your milestones. Give yourself the opportunity to have bonuses if you reach your milestone early. Without rewards, you could become discouraged and lose sight of your goals completely.

Weight Loss Diet Plan

• Your weight loss diet plan may be dependent upon suggestions from your doctor. In general---and dependent on your weight---a good diet consists of three ounces of whole grains, several servings of dark green, orange or red veggies, several servings of fruits, several servings of low-fat or fat-free dairy products, and several servings of low-fat meats such as poultry each day. Based on your doctor's suggestions, keep a diet log so that you know what to prepare each day. Start on Sunday night and create the plan for the next full week.

Weight Loss Exercise Plan

• Your weight loss plan will depend on your current weight, your weight loss goals and suggestions from your doctor. In most cases, walk one mile per day to get started, graduating up to jogging four times (or more) per week for 30 minutes each session. Each cardio session should consist of a brisk walk for five minutes to warm up, a long jog for 20 minutes at a faster pace, and then a five minute cool down at a slower pace.

  Include weight lifting sessions every two to three days a week to help build the muscle below the fat and burn more calories. Begin with light weights and gradually increase resistance or weight.

Weight Loss Maintenance Plan

• After your weight loss goal has been achieved, write down a plan for maintaining your weight. This will look very similar to your weight loss action plan except that you can have weight maintenance rewards more often and continue to work out four days per week but at a more relaxed pace, or by playing your favorite sport rather than jogging. You should always be prepared to fall back on your weight loss action plan again if you gain a substantial amount of weight, for example, after eating too much over the holidays.