Losing more than 14 kg requires a commitment to a healthy diet and exercise. If you want to lose weight, you have to give yourself about 50 weeks, or 1 year, to lose it healthily. The following weight loss planning program will outline ways to lose 1/2 kg of body weight per week, or 23 kg in a year.
Step
Part 1 of 3: Limiting Calorie Intake
Step 1. Start keeping a food diary
Write down what you eat for 2 weeks, so you can have a basis for making changes.
Step 2. Try to cut calories by 500 calories per day from your diet
If you are a middle-aged woman, a healthy calorie intake should range from 1,800 to 2,200 calories per day, depending on your height.
- You need to reduce calories by 3,500 calories per week to lose 1/2 kg of body weight for each week.
- 500 times 7 is 3,500.
- If you plan to exercise for an hour or more a day, try cutting calories to a more conservative amount, such as 300 or 400 calories, allowing exercise to account for the same amount of calorie change.
- If you eat more than 2,200 calories per day, plan your first month to limit your calorie intake to as much as 2,200 calories. Your body needs time to adjust your metabolism and you can feel hungry when you reduce your calorie intake.
Step 3. Limit calories by limiting your portion sizes
If you want to limit about 25 percent of your daily calories, try to reduce your food portions by 25 percent.
- Cut back 25 percent for meats, whole grains, and all processed foods.
- Keep your servings of vegetables at the same serving size, so you can maintain your nutritional intake.
- Look at your food diary and cut calories by 25 percent as you work out your weekly meal plan.
Step 4. Plan the distribution of food on your plate
The US Food and Drug Administration recommends that you fill half of your plate with vegetables/fruits and divide the other half of your plate in half and fill it with whole grains and protein.
Step 5. Serve/prepare the food before you bring it to the table to eat
Don't set up large bowls of food in the middle of the table for serving and don't allow yourself to add more food after you've prepared your portion.
Step 6. Give yourself a break from this calorie-reduction program once per month
You have 2 weeks to take a break from this 23 kg weight loss program. Give yourself a break to appreciate yourself.
- You are likely to lose more weight at the start of the program. If your exercise routine has had a big impact on your weight loss, reduce your calorie restriction.
- Towards the end of the goal of this program, you will need to work harder (exercise harder) and reduce your food portions.
Part 2 of 3: Meal Replacement
Step 1. Limit your meat portion to half
Most people eat 227 grams of meat or more, although 113 grams of meat is enough to fill them up and provide the protein they need.
Eating 113 grams of hamburger, rather than 227 grams of hamburger, can reduce calorie intake by 16,016 calories per year, or 2.3 kg of body weight
Step 2. Replace 2 servings of alcoholic beverages per week with water or tea without sugar
Alcohol has "empty calories" that can prevent you from losing large amounts of weight.
Doing this substitution for a year will reduce your calorie intake by 12,584 calories and 1.8 kg of body weight
Step 3. Choose whole wheat bread or English muffins (a typical cake from England) instead of bagels (bread shaped like a donut ring) in the morning
Choosing a less dense bread, with a higher nutrient content each day will make a significant impact on your weight.
Making this restriction for a year will reduce your calorie intake by 24,960 calories and 3.2 kg of body weight
Step 4. Choose baked potatoes instead of French fries
Sprinkle a rich sauce/condiment on top, such as salsa sauce, mustard sauce or salt and pepper. Avoid sour cream and butter.
- Doing this will reduce your calorie intake by 12,064 calories and 1.4 kg of body weight.
- Making all of these changes, or similar changes, will help you lose 8 pounds in a year. Imagine the weight you could lose if you replaced every processed food or white sugar with fresh vegetables/fruits.
Step 5. Replace processed snacks with protein foods that contain 100 calories
Eat 28 grams of Greek yogurt or a handful of almonds. The protein and fat contained in it will make you feel full and help build your muscles.
Part 3 of 3: Exercise Routine
Step 1. Keep an exercise and weight loss journal
Research shows that calorie restriction is indeed the best way to lose weight, but exercise and journaling are the best ways to stay on a weight loss program.
- Weigh yourself once a week on the same day and time. Record each result.
- Take time on the weekends to write about your goals, rewards and reasons for losing 10 pounds.
Step 2. Choose cardiovascular exercises that are suitable for your body
Joint problems and excess weight can be your considerations in choosing the right exercise.
- Do low-impact exercises (light movement exercises), such as swimming, water aerobics, walking, exercise machines called ellipticals (machines that make movements like pedaling a bicycle but are done standing up) and/or cycling, if you have joint problems. If walking is painful because of your weight, then choose water sports until you lose 9 kg.
- Do high-impact exercises if you don't have joint problems. High-impact running, jumping and boot camp sports (sports similar to those practiced in a military camp), make it easier for you to reach your goals.
Step 3. Exercise for 30 to 60 minutes per day, at least 5 days a week
- Always do your cardio for at least 20 minutes at a time. This is the point in time where you start burning fat instead of carbohydrates.
- To lose weight faster, do 45 minutes of cardio 5 to 6 times a week..
- Focus on cardio and stretching for the first 2 to 4 weeks of your exercise program. Make it a routine before you start strength training.
Step 4. Have a gym buddy
Find someone who is trying to make lifestyle changes. Sign up for fitness classes, private training classes or just to go for a walk together.
- Moral support, such as journaling, helps you stick to your goals. You are more likely to stay on track.
- Most personal trainers offer lower fees for couples or groups.
- If you can't find someone to reach this goal with you, join a group like Weight Watchers. Weighing every week is the most important moral support.
- It's best if you don't try to do it alone.
Step 5. Do 30 minutes of strength training 2 to 3 times a week
- Sign up for a strength training class if you've never used weights/barbells before.
- You can start with a regular barbell weighing 1-2 kg.
- Choose a barbell or weight machine that has a heavier weight after a month of strength training.
- Always focus on form. Lifting weights builds your muscle, which burns fat and speeds up your metabolism, but improper form can lead to injury.
Step 6. Combine your exercises
Try something new every turn of the month.
Remember that the more exercises you try, the fitter your body will be. You will create “muscle confusion” when you work different muscles and body parts, rather than just one area
Tips
- Consult your doctor before starting any weight loss program, if you have diabetes, heart disease or other chronic health problems. There will likely be limitations in the types of exercise you should do and the vitamins that can help you stay healthy while you lose weight.
- Try to make a weight range that you want to achieve, rather than having to set a weight loss of 23 kg. Ask your personal trainer to test your body composition so he or she can come up with a realistic weight loss range. Research has shown that it is easier to lose weight within a range than to set a number of reductions to achieve.
