Losing more than 7 kg of body weight requires a commitment to diet, exercise and increased activity. You should try to lose about 1 kg every week. The guidelines below can help you stay motivated to lose 14 kg, and prepare for a 4 month weight loss program.
Step
Part 1 of 4: Planning
Step 1. Start keeping a food journal in the days leading up to weight loss
You will need to know about the calories you are consuming before starting calorie restriction.
Step 2. Calculate your current total daily calories
Visit webmd.com/diet/healthtool-food-calorie-counter to add up the calories you consume in a day with the foods you normally eat.
Step 3. Find out about a realistic weight loss timeframe
Use the online weight loss builder at fitwatch.com/qkcalc/weight-loss-calculator.php to find out how long it should take you to lose weight according to calorie restriction and exercise.
- Choose one of the 4 diet options with the percentage of calorie restriction you want to do. You can choose the percentage amount from 15 to 30 percent according to your height, weight, age and gender.
- Keep in mind that losing weight as much as 14 kg. will take a minimum of between 4 to 6 months. You may lose more weight at first, but your weight loss may eventually go into a plateau (a period when dieters suddenly don't lose weight anymore).
Step 4. Write down your motivation for weight loss in your food and fitness journal
Return to this daily and weekly journal to plan your goals, your weight loss and your size.
Step 5. Find a friend to work with you on your weight loss goals
Having moral support, especially from family, is important.
Part 2 of 4: Dietary Changes
Step 1. Print out some sample nutritious meal plans, designed for weight loss
Visit the following websites for sample meal planning: webmd.com/diet/features/4-healthy-meal-plans-from-the-pyramid, eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/weight_loss_diet_meal_plan and lhj.com/health/ weight-loss/getting-started/the-biggest-loser-7-day-diet-plan/
Step 2. Remember that the best way to lose 14 pounds and keep it off is to change your eating habits to include more fruits and vegetables and eat less processed foods
Step 3. Purchase some cookbooks to give you ideas on how to cook fresh, low-calorie foods
The Weight Watchers and Cooking Light series of cookbooks tell you how to switch ingredients to low-fat ones without losing the taste.
Step 4. Keep recording the food in your journal
You may feel responsible for the journal, knowing that you will have to write down what you eat and how many calories the food contains.
Step 5. Prepare healthy snacks
Put snacks that contain 100 calories in small bags and carry those bags, rather than carrying the whole container. If you choose to indulge in processed snacks, make sure they contain only 100 calories.
Step 6. Eat smaller portions of food and on smaller plates
Using a salad plate at dinner can help you control portion sizes better.
Step 7. Eat mindfully
Never eat in front of the television, because you can continue to eat after you are full.
Step 8. Use proper proportions
Fill half your plate with vegetables or fruit, 1/4 plate with whole grains and 1/4 plate with protein for breakfast, lunch and dinner.
Step 9. Never skip breakfast
Consume at least 300 calories in the morning to kickstart your metabolism.
Part 3 of 4: Activity Level
Step 1. Eliminate a sedentary/inactive lifestyle, if that describes you right now
You should aim to burn 300 to 500 more calories each day than you currently do to achieve significant weight loss.
Step 2. Buy a pedometer
Wear all day. If you walk less than 10,000 steps a day, your activity level is lower than recommended by your doctor.
Step 3. Change your travel pattern
Try to walk or ride a bike for at least part of your usual trip. If you must drive, park somewhere some distance away so you can walk for 5 to 10 minutes from the parking lot.
Step 4. Walk for 30 minutes after dinner
A light walk during work, in the morning or during your lunch hour will also help you lose fat.
Step 5. Plan activities instead of watching television
Encourage your whole family to be more active. Go play miniature golf, walk the dog or play a sport.
Part 4 of 4: Sports
Step 1. Visit your doctor if you have a systemic problem, such as heart disease, diabetes, arthritis or an injury
Your doctor must approve your exercise/exercise plan and limit it as needed.
Step 2. Plan a 4 month workout with a personal trainer or physical therapist
Increase your exercise commitment slowly to avoid injury.
Step 3. Start with low impact exercises
Try swimming, walking, water aerobics or using an elliptical during the first month. Try to exercise at least 20 minutes a day 3 days a week.
Increase the number of days you exercise to as many as 5 days a week during the first month. Increase your workout to 30 minutes, in addition to walking and other active general routines
Step 4. Add strength training during the second month
Lift regular weights (using barbells) or using a weightlifting machine for at least 30 minutes 2 to 3 times a week.
Sign up for a private training session to learn the proper form of the exercise. You have to be very careful to avoid getting injured. Review your new form and workout frequently with a personal trainer
Step 5. Find a new fitness class or exercise in the third month
Changing your exercise habits for the muscles, or trying different activities, will help you reach your weight loss goals. Try yoga, barre, pilates, physical training classes and calorie-burning programs for an extra boost in your weight loss.
Step 6. Join a sports team, club or training session
Dare yourself to apply your new fit lifestyle indefinitely. Joining a club, gym or sports team will provide extra motivation for your weight loss program.
