If you have been concerned about your excess weight for the past few months, then you should consider doing a diet program to lose a few tons and get back in shape. By choosing a diet plan that is in harmony with your daily life schedule, you can lose weight without making any drastic changes to your lifestyle. But make sure that you do these following eleven things before you start any diet program.
Visit Your Physician
The first thing you should do is to see whether your body is ready to undergo the strict requirements of a diet plan. If the body will not be able to keep up with the calorie restriction of a diet, then you can end up with serious health complications. It is to avoid such situations that a correct assessment of the body becomes necessary. And for this, you need to visit your physician. They will do a complete checkup of your body and provide guidelines on what you can and cannot do when implementing a diet plan. If you follow the suggestions, you will be able to successfully complete the diet program without developing any serious medical conditions.
Determine Body Fat
You will also need to determine the fat percentage in your body. On an average, men are expected to have a body fat of 12% while healthy women usually have a body fat of 18%. If your body fat percentage exceeds these limits, then you will be considered overweight. Knowing the level of body fat helps you choose a suitable diet plan accurately. If you are aiming for a lean physique, then you can shave off about 6 percentage points from the average figures and aim for 6% to 12% body fat depending on the gender.
Set Up Meal Plans
It is also a good practice to plan out all your meals beforehand, ideally a week in advance. For example, you can create a list of meals you will eat four times a day for the next seven days right now. Such planning has a huge advantage – it allows you to accurately decide the calories you will consume in every meal, every day. Without a proper meal plan, you will probably end up cooking meals with whatever item is available at home. And this can easily add a few hundred extra calories each day. But by implementing a meal plan, you can avoid such slip-ups and remain true to your diet program.
Measure yourself accurately before you start the diet plan. Without accurate measurements of your weight, you will never know how much you’ve lost after the diet. In addition to your weight, you should also measure the size of your waist. Make sure that you do not apply excess pressure to the skin and compress it while taking measurement since the numbers will come out wrong. Plus, it is also recommended that you measure the circumference of your entire midriff in three levels – a high, middle, and a low level.
Ensure that the diet program you are planning to follow has been vetted through scientific testing. There are numerous diet programs that will promise to help you lose weight. Many of these are scams that have serious health risks. This is why you should look for scientific papers and reports that provide proof that the diet plan works. If a diet program promises tremendous weight loss results but has zero lab tests or research studies to support the claim, then you will be better off avoiding such a diet plan.
Find A Diet Buddy
If possible, find a diet buddy who will go through the diet program with you. This can be your close friend, your spouse, a relative, neighbor, co-worker, or anyone else. Having someone with you following the exact same procedures and lifestyle will inspire you to finish the program successfully. You are less likely to drop out midway since you may not want to admit defeat in front of the other person. In contrast, if you do the diet on your own, then there is a greater chance that you might stop the dieting midway.
Know Everything About The Diet
Many dieters often start their diet program without a complete knowledge of what the plan is all about. And this lack of information about the diet often ends up with people making silly mistakes which never allow them to get full benefits of the program. So, whatever diet program you plan to implement, ensure that you read up on them and know everything about it, whether it be the foods allowed during the diet, the timing of the meals, the quantity of food to be taken during each meal, and so on. For example, if you will be following the HCG diet program, then you can get information on diet-sanctioned foods through hcgdiet.com/hcg-diet-food-list/.
You must also set a weight loss target before you start the diet program. And this target must be realistic. An average person who practices the diet should be able to achieve the targeted weight loss with ease. If you set unrealistic targets, then you are likely to be disappointed with the diet midway and might stop it completely. But a realistic weight loss goal will keep you motivated throughout the diet plan since you will be progressing exactly as per your expectations. To know what a realistic weight loss target for a diet plan would be, visit the weight loss forums on the internet and check how much weight people have lost through the diet plan you wish to implement. Average out the numbers, and you should come up with a pretty realistic target of how much weight you can lose with the diet program.
Start Cutting Down Food Consumption
During the diet, you will be required to cut down your food consumption dramatically. As such, it is recommended that you start lowering your food intake right away so that your body will be better prepared for the dramatic calorie restriction when the diet period starts. For example, suppose that your daily food consumption at present is 3000 calories and that the diet plan requires you to cut it down to just 1000 calories. If you plan on starting the program one month from today, then you can begin reducing your food intake by about 500 calories each week so that your body can easily cope with the 1000 calorie diet after a month.
Plates, Bowls, Spoons
It is also a good idea to start changing the plates, bowls, and spoons used in your home. Buy a smaller version of these utensils. People have a tendency to eat whatever food is there on the plate. By using a smaller plate, you can ensure that you eat a lesser amount of food. In the same way, smaller bowls, cups, spoons etc. will keep you from eating too much food, ensuring that you have a better chance at keeping your weight in check until you start the weight loss diet.
When you choose a diet plan, make sure that it is well-balanced. What this means is that the diet plan must consist of meals that will provide your body with the essential nutrients while also helping you cut back weight. Most people focus too much on reducing food consumption that they end up depriving their body of these nutrients. As a result, their body becomes weak. In some cases, they might also suffer from medical conditions like high blood pressure, anemia, and so on. Ensure that your body is nourished properly during the diet and you can avoid all such complications.