5 Considerations to make before embarking on a weight-loss program

by Adeyemi Salau

A successful weight-loss program doesn’t start jumping on some routine gym activities; it comes with preparation. It is when you’re prepared for what lies ahead that you will be able to decisively take hold of your activities. You will have better control over the program when it seems the results are not coming through as expected. Weight loss is a personal undertaking so irrespective of the aid you might be getting from the outside – your personal trainer, a network of friends, etc – you’ve got to put in some real work. This is why you will need to make certain considerations before embarking on your weight-loss program. This is exactly the crux of all that will be discussed in this article without much ado. So, I implore you to read on as you envision a productive weight-loss routine.

Your Attitude

Attitude, they say, is everything! This saying applies to weight loss too. There are different activities you have to engage in as you are looking to shed some weight, and not having the right attitude could truncate the process. A winning attitude towards your weight-loss routine will keep your gaze on the ultimate prize – that trim figure or fitter body. Here is one thing you should understand; you may not always get the best result out of your activities week in, week out – especially when you reach a plateau. But your consistency will certainly pay off if you do not quit. Nonetheless, you can always find ways of adding some tweaks to ward off boredom and also reach out to a fitness trainer where need be. Always remember that when all else appears to be down, with progress slowed down, your attitude will keep you going.

Your Numbers

Concerning weight loss, the talk about your numbers goes beyond your body weight. You will have to consider your body mass index (BMI), which is about the most important variable since it is indicative of the extent to which you may be obese or overweight. Knowing your BMI will give you an inkling of the number of pounds you need to shed to attain healthier body weight. You can act on this to structure a sound weight-loss program for yourself. Once you know your height and body weight, you can use this calculator to check your BMI. The next variable you will need to consider as far as your weight-loss numbers are concerned is BMR (basal metabolic rate). BMR simply hinges on the number of calories you need for the day. You can either have calories provided from the foods you consume or have accumulated fat burned as calories. That said, you also have to take note of your calorie count. For any satisfactory weight loss program, it is pertinent that you do not consume the same number of calories as you have been doing before embarking on the routine. It is because of this that you may need to get a calorie-monitoring device.

Your Schedule

You should not attempt to get into the flow of your weight-loss program without factoring in your schedule – be it work, academic, or you name it. The reason for this is that some of the things you will be looking to achieve as you aim to reach your weight-loss goal will demand a couple of minutes or hours every day. This is especially so since it would take a blend of physical exercises and dietary interventions to have a fruitful weight-loss program. Even though you will not be thinking about hitting the gym regularly during a regular workweek, you will still need to devote some time to do exercises. You can learn to break your exercise routine into bits, and also settle for the exercises that are achievable – you don’t have to overburden yourself from the get-go. You can look to have 30 – 45 minutes of exercise every day during the workweek and maximize the weekend by doing more hours. Still on your schedule; if you’re about to cook your meals at home – which is the best option for anyone on a weight-loss routine – you will also need to plan around it. You could do most of your cooking on weekends and have the foods stored in the refrigerator. Summarily, you should plan your weight-loss program in such a way that other activities will not hinder you from actualizing all that you set out to achieve.

Your Foodbank

The food items you have in your pantry, refrigerator – and anywhere around – should also be considered. How many calories do they contribute to your daily (caloric) intake? Fatty foods are known to add more calories than both carbohydrates and proteins – these three classes of food are about the most commonly consumed. While you will have 4 calories for every gram of carbohydrate or protein you consume, a gram of fat will give 9 calories (per gram). So, this should make you understand why you will need to reduce the number of fatty foods you have around. Plus, you should even be mindful of this whenever you eat out. You should be more particular about settling for healthy food choices – whole grains, chicken breasts, tuna, vegetables, fruits, etc – when you’re on a weight-loss program. This is very important as not paying heed to your diets could make your effort in other areas futile.  

Your Circle

There’s no doubt that so much will depend on you while on a weight-loss routine, but having a network of like-minded persons may also help in some ways. For instance, signing up for a fitness class where you have other persons pursuing their weight-loss goals will not only serve as a means of motivation but also suffice to make you more accountable. More so, the prospect of you catching fresh ideas that will be valuable for your weight loss is further boosted when you’re in such a group. Having said that, you should be wary of the naysayers that may be out to discourage you.

References

Buzzacott, P., et al. (2013). Attitudes towards, and methods of, maintaining or losing body weight among adults. Health 5(3): 388 – 395.

Kolaza, et al. (2010). Weight loss strategies that really work. The Journal of Family Practice 59(7): 378 – 385.

Lee C.Y., et al. (2019). Knowledge, attitude, and behaviours related to weight control and body-image perceptions among Chinese high school students. Malays J Med Sci 26(5): 122 – 131.

Paradis, S., and de Lafregeyre, M.C. (2008). Dieting and food choice in grocery shopping. Physiology & Behavior 93(4-5): 1030 – 1032.

Ufholz, K. (2020). Peer support groups for weight loss. Current Cardiovascular Risk Reports 14(10): 19.