6 Tips For Accomplishing Your Weight Loss Goals in 2017

[Anonymous]

Of course most of us all have this tendency at the start of the year to want to do things differently or better than we did in the previous year, and our goals for weight loss and better overall health are no different, but how do you actually do it? How do you not manage to quit by the end of January like so many? Well...

1. Start with an actual plan that you've thought about and written down

If you've gone to college, think about what they tell you when you start...here is your four year plan. These are the classes you need to take this year in order to take classes for next year. Then these are the electives you need to take and this is the money you'll need to spend, etc. Four years is a long time to wait to accomplish something and in the case of weight loss, so is a few months or years if you have more to lose, but when you have a plan, even if at some point you get sidetracked, you can go back to it, and figure out ways to keep pushing forward to eventually accomplish your goals.

Spend actual time before the new year starts, plotting your success. If your goal is 50lbs, sit down with a calendar and plot out the next three weeks worth of exercise and food. Or if that seems too lofty, start by planning one week at a time, or even one day at a time. Then take that plan and post it up somewhere highly visible, then add it to your phone and somewhere visible on your computer, in your car, at work, everywhere! Use this as your guide and a means to help you stay on track for the new year.

2. Set realistic goals and create rewards

Yes, you've heard it on repeat, but how many people actually do set realistic goals that don't start with, so I want to lose 45 lbs in January. Come on! It took you a while to gain the weight, and it's realistically going to take some real time and effort to lose it. Your goal should be 1-2lbs per week. The more you weigh when you start, the easier it will be to shed pounds, but even so, don't make your starting goal 20lbs per week because you will soon find yourself frustrated and feeling like you just can't do it, because you quite literally can't.

Go beyond weight goals as well to something you can actually physically experience, like set your goals to be able to make it up 10 flights of stairs without stopping, or running a full lap around the track, or making it through the week without eating candy. When you accomplish these things, give yourself a reward that is NOT food based like a movie night with your friends, or some new make-up, or a fresh haircut.

3. Free your fridge

You wouldn't tell an alcoholic that it was a good idea to live in a house with alcohol everywhere, so why would you want to start off your journey living in one with unhealthy food choices all around you. You can't change the outside world, but you can start with your own inside your fridge and pantry. Get rid of the chips, the candy, the sodas, the sugary cereals and stock your fridge with healthy whole foods. When you get those late night cravings, if all you have in stock is whole wheat crackers and carrot sticks, guess what you'll be forced to start munching on instead of junk. I don't care what you say, you will not ever see any lasting change if you don't make any and all efforts to change your old habits that got you to this point in the first place.

4. Get some workout gear

Seems pretty straight forward, but start off on the right foot in the new year with dedicated workout sneakers and clothing. It's a good idea each night to lay these items out on a chair or somewhere highly visible so that you know the day isn't over until you've put them on and had your workout. The end of the year has a lot of stores doing some deep discounts on these items so it's a good idea to get your gear now before the Spring merchandise comes in.

5. Understand that there are only ever 3 "good" excuses

Part of training yourself to succeed in weight loss, is training the mind. You are capable of so many things if you only put your mind to it, and weight loss is no different. When we don't want to do something, we have every excuse in the book...it's raining (so, workout indoors), I'm too busy (yet you're on Facebook or social media or texting for an hour), I don't have a gym membership (walking is free and so are body weight exercises), I have kids (workout with them), etc. The list goes on and on.

There are only ever 3 legit excuses that are good ones for not working out. 1)if you are seriously hurt or injured 2)is if you are sick to the point of high fever/vomiting/pain 3)life or death situations you must attend to. That's it. Otherwise get in the serious habit of...I hate to say it, but it's true...forcing yourself to workout through your typical excuses. If you come home from work and you are exhausted, tell yourself, I will walk or lift for 20 minutes. Something is better than nothing, but you've got to get your mind on board. When you wake up and you just don't feel like you're typical workout, do it anyway. I cannot express that sentiment enough...do it...anyway! You have to figure out a way to silence that negative voice that tells you, you can't because you really and truly can.

6. Be prepared to change your plan

Your January 2017 workout/diet plan is probably not going to be effective come May. In order to continue to see growth and change, as you physically shrink and change, your body has different needs than it did when you started. You may require fewer or more calories depending on how you're workout out, you may need to increase your weight, your distance, what activities you're doing, etc. Part of why people freak out and give up is because that 30 minutes a day they did in January isn't helping them lose the weight that did, in May. Re-evaluate along the way and before you start thinking all your hard work isn't paying off, change what you're doing, give it a few weeks, and see if you don't start to see more weight loss.

[Anonymous]

1. Forget about an exercise plan. Just incorporate vigorous physical activity into your daily life. If you work at a manual job, then you should already know that it's important to keep yourself in good shape; otherwise, the wear-and-tear will eventually lead to work-related injuries. If you work at a desk job, which usually pays more than manual labor, then you may stand up once in a while, walk around, stretch, and return to work. Just before going to work in the morning, you may want to do some push-ups to strengthen those arm muscles. To strength leg muscles, try biking upslope.
2. Don't even focus on weight loss or a weight goal. The BMI thing is based on averages. If you don't have an average body, then BMI is useless. Just focus on eating well-portioned healthy meals every day, and add more vigorous physical activity into your daily life. Instead of thinking so deeply about what you're going to eat for the week, just think what you're going to eat next and make that as whole, clean, and simple as possible.
3. The refrigerator thing can be tricky. But if you have unopened containers in the fridge, then you may donate them to charity. For the opened containers, you'll just have to eat them SLOWLY! The next time you go shopping, just buy things without Nutrition Facts labels, like fresh produce and animal products.
4. You don't need work-out gear. Just "exercise" in your daily routine in whatever clothes you have.
5. Diet is more important than exercise. Just eat whole, simple food at every meal; and build leg muscles by biking or running and arm muscles by doing push-ups and abdominal muscles by doing crunches or sit-ups.
6. Ditch the plan of any sort. Just look at your current daily routine. If you stop by at Burger King after work, try stopping by at grocery store and buy a celery head. Wash the celery head in the bathroom of the store. If anyone asks, show them the receipt for proof of purchase. As you walk, munch on the celery. See? Instant, simple fast food!

[Anonymous]

A few things I want to say:

1) great "my take" I have neglected my body lately and put on a few pounds, so this really helps me

2) it bothers me that a lot of people who comment try to prove you wrong, and yet I don't see them writing articles, and I definitely don't see them trying to help people, so just keep up the good work

3) quick question: I'm fairly tall, 6.5, do is there any type of exercises I should avoid? Or do more of?

[myTake Owner]

1) thank you. I always appreciate a kind word. I'm glad I could be of help.

2) Tell me about it. I often encourage people who do that to write their own takes if they are in such disagreement with me, but most of them are either insulting when you say that or just want to hear themselves talk which isn't productive. I don't mind people as long as they are civil and have something meaningful to add.

[myTake Owner]

3) If you have pre-existing disorders or haven't been to a doc in a while, you might want to start there and get your health checked out, but after that, there isn't much that tall guys can't do that shorter men can in terms of exercise. I would say if anything pay attention to your form when lifting and squatting during weight work. Because of your height your limbs have a longer ways to go while performing certain exercises and it can put some added pressure on joints and things, but if you have good form, it shouldn't be detrimental to your health. Make sure you take a few rests between sets to give your body a moment to recover before beginning new sets. Outside of that little tidbit, you can do anything.

[Nuala]

I'm just gonna say, though this is the advice you seem hear a thousand times... It DOES work.
Last summer I decided I wanted to loose weight so I started working out and lost 10 pounds in that month... Then school started and I barely ever work out anymore...
Anyways I've been trying to workout again and this inspired me, so thanks.

[JustCallMeLeon]

Very very very good article, especially for beginners. If i may add something, take detailed notes every time (sets, weights, reps, time etc) so you can keep track of your progress. I do that and even create charts. :)

[myTake Owner]

Great additional tip!

[Outofthegrey]

This is a very good list. However, I would add the additional option of channeling self hatred into spite, and using that to accomplish your goals.

www.telegraph.co.uk/.../...ds-insulting-texts.html

[TuMeManques]

Wonderful take. I'd add make sure you know who you're doing it for (hint: it should only be for yourself).

Good luck this year everyone!

[CorvetteGirl]

I'm definitely gonna use these tips. Right now I'm having trouble breathing because my nose is stopped up. (Sinus infection or cold I don't know what) but I'm going to take my workout plan seriously

[Kuraj]

Exercising is completely unnecessary and depending on how bad of a shape you are in also potentially dangerous and detrimental to your progress.
Just change your diet, that is all there is to it.

[TuMeManques]

That statement is so ridiculously false and there is tons of evidence proving the health benefits of exercise.

[Kuraj]

@TuMeManques Nowhere I said that there aren't benefits to exercising.
What I said is that if you are in a shitty physical condition, the worst thing to do is start a high intensity exercise routine.

- there is no fucking way you are gonna be able to run 9 miles a week, in best case scenario you will visit the ER

[Kuraj]

Sorry, g@g just dediced to post my unfinished reply,

Not only it is hazardous but also way too difficult for an overweight person to follow, which means they are that much more likely to give up.
Give up over something that represents only 10% of what weight loss is really about.

They are far better off simply changing their diet, which is both easier and risk free and actually addresses the REAL problem an overweight person is having. (which is poor diet, not the lack of exercise)

So what I'm saying is, address the real problem, not the workaround.
Because it is not only safer and more effective but also far more of a long term solution.
Once you are sure your body can handle the workout add it to your life.

[TuMeManques]

That's for extremely overweight people. A huge percentage of the population could safely exercise (running in my opinion is bad for everyone) but light cardio, light lifting and other things are perfectly safe even for those overweight.
And you really didn't specify extremely overweight people in your first statement.

[myTake Owner]

No, your statement is still ridiculous, and no where did I say, the way to start exercising is with high intensity exercise (the picture I posted was literally one example of an exercise chart I found online so I could post a picture, not a plan that I personally said was one that will work for everyone). HIIT workouts aren't even good for some persons in relatively good shape if they have other conditions.

There are too many people who seem to think you only need to do one or the other... exercise or diet, but they work in tandem. If one is morbidly overweight, they CAN still exercise. Pool workouts, arm work, stationary bike, walking, etc. It is abundantly clear the benefits of exercise because doctors/PTs/trainers even recommend to the elderly that things like walking/light weights will help them avoid the pratfalls of osteoporosis and help keep their joints fluid and even benefit the brain.

[myTake Owner]

There is no one size fits all program for diet or exercise. One must come up with a plan or get help from someone to come up with a plan that works for them, but just because one is morbidly obese does not mean they cannot do any form of any exercise. There are obvious limitations there, but as I mentioned, there are still things that can be done even if all they can do is take one sidewalk to the end of the block and back. That's a start. Next day, repeat until they can go a bit further. Use those 1lb hand weights. Go to the pool and do exercises that don't impact the joints. There is no excuse, other than those listed, for not starting with an exercise program along with diet.

[Kuraj]

"There are too many people who seem to think you only need to do one or the other... exercise or diet, but they work in tandem."

Except that diet is million times more effective.
A one hour workout is equivalent to simply eating 300 calories less.
Except that eating 300 calories less is much easier to follow and it takes none of your money or time.

Workout puts stress on your body, actually raises your APPETITE and drops off in results significantly as soon as your body adjusts to physical exertion.

I'm not saying you SHOULDN'T exercise for your health's sake, just that you are far better off simply changing your diet.
And that is what needs to be emphasized.

[myTake Owner]

So what happens when all you've preached to a person is the only thing they need to do is worry about their diet... nine times out of ten, they have problems if morbidly obese anyway, with serious food addictions. Simply saying, you know, just cut out this amount of calories isn't going to be "easy," and require no effort. What exercise can help do is help them to channel things like stress, negative emotions, constant thoughts about food into something else that additionally helps them with their weight. And if they falter with one, the other may help them to get back on track. If you're saying one shouldn't just not exercise, then say that. There is no easy route to weight loss especially if one is to the point of morbid obesity. The struggle is much more than what's on the plate, you've got to help change the whole mindset whilst trying to change the body overall, and exercise definitely helps with that.

[Kuraj]

Workout raises your appetite, it is a statistical reality that people who exercise end up eating more calories than those who don't.
Which is especially terrible with people who have poor eating habits to begin with because they end up "rewarding" themselves with more calories than they have actually burned, partly because newcomers grossly overestimate the amount of calories they have burned during a workout.

The only form of exercise that counteracts this is HIIT because it actually lowers your appetite. (ghrelin)
But once again, that is not something people in poor condition can (or should) do.

I mean whatever works for you.
But in my 10 years of working out I have seen plenty of people who it didn't work out for, exactly because they just keep on overestimating exercise and underestimating their diet.
While in reality the diet is pretty much everything and the workout amounts next to nothing.

[myTake Owner]

In either situation, if we're talking someone morbidly obese, you're assuming just by saying to them, cut out this many calories, they can automatically do it, but in my experience, that is far from it. At that point its much more of a mental game that must happen where unless you get to those underlying causes of why they are eating so much in the first place, nothing will work... diet/exercise or diet or exercise. As I've said, there is no one size fit all plan for anybody starting on a health journey. You can say on repeat that diet is the only way all you want, but that absolutely wouldn't be true for every person and you know this. People respond differently to different programs, and plans, to diet/exercise, to certain trainers, to certain advice, to just about everything, but in all of that, there isn't a person worth half their salt that will tell anyone that they never need exercise in their lives, including that which you've already admitted here.