Realizing the objectives of any project or program – as an individual or organization – will always require that certain things be put in place right ahead of time. In essence, addressing the needs of such endeavors will be pretty much the focus of the planning stage. Streamlining this to a weight loss routine; it would be necessary that you factor in certain things that can help you attain a healthy body weight by burning a significant number of calories. And, you can start towards a successful weight loss routine by weighing in on some relevant questions – to which you must provide sincere answers. So, without much ado, let’s now look at some of these critical questions:

Are you ready to embrace the challenge?

You might have seen some folks in the neighborhood embark on a series of weight loss programs, and felt if they are doing it, why not you? Well, it’s great that you’re drawing some inspiration somewhere, but the weight-loss challenge is not one you should just jump on without counting the cost. As such, you have to put your readiness into perspective – are you really ready for it? The preparedness of your mind will help you better plan and maintain a good weight-loss rate. For one, your resolve to embrace the challenge will put you in good stead to avoid starting on the “wrong foot”. Additionally, your readiness could serve as a springboard for a sustainable weight loss outcome – in the long run.

What is your motivation level for making lifestyle changes?

Motivation will not only be needed to ensure that you start your weight loss program but will also keep you going to the point of actualizing a credible result. Owing to this, you should gauge your motivation level as per time, and find ways of staying charged up for the (weight loss) tasks. The reason for this is that weight loss programs usually involve making some lifestyle changes – this is where most persons struggle and may end up abandoning the whole program. One major aspect that has to be given utmost attention is physical exercise. If you have been living a sedentary lifestyle, you will need to push yourself to start going on some morning walks or spending some time at the gym to increase the chances of burning calories. Even if you have been able to do some exercises before you commit to a weight loss routine – or even during the routine – you may need to increase the tempo to get something meaningful out of it. You may consider joining a network of like-minded people – or some fitness class – for the sake of motivation when it comes to your weight-loss exercise routines. By the way, another notable advantage of joining a fitness class is that it makes you more accountable to the cause.

Besides the physical exercises, you will also need to consider making some lifestyle changes in connection to food/calorie consumption. The motivation, in this respect, must be driven towards cutting down on foods and drinks that significantly increase the number of calories you consume. You should be looking to take more fiber, proteins, veggies, and fruits – in place of fatty foods, added sugar, red meat, and so on. Plus, you may also consider reducing the frequency with which you eat outside – at the restaurants, etc – and be more motivated to cook your meals at home.

Have you considered those elements that could disrupt your weight-loss program?

Consistency is very key in a weight loss routine; a start-stop sequence will not only undo the gains accumulated over time but may bring about considerable frustration. This is why you need to answer the question bordering on the disruptions that result in a haphazard weight loss program. Hence, you should identify probable distractions – your work schedule, academic schedules, financial obligations, and so on – and see how you can work around them before embarking on your weight loss program.

How realistic is your weight loss goal?

Now that you must have addressed the distractions that may surface while you’re on a weight-loss routine, you can go ahead to talk about how realistic your weight loss goal is. In this regard, it’s important you answer the question of how much weight you intend within a specific period? As it is vastly heralded, the safest and/or most sustainable weight loss routines are usually pegged at getting rid of 1 – 2 pounds of weight every week. This means if you’re in to lose, let’s say 30 pounds, you will need up to 15–30 weeks – or even more. Going this way will ensure that you make a habit of weight loss, and also maintain the result for a long time. Again, you should not forget to go with a routine that will be in sync with the other schedules you will be fulfilling.

Have you addressed those emotional eating habits?

Heard about binge eating and its consequences? It is one of the greatest enemies to weight loss as it could make every effort you put into the cause count for nothing or less. Binge-eating is, more often than not, triggered by emotions such as grief, disappointment, anger – and even amusement. You may find yourself consistently consuming or nibbling on some junk foods, drinking beverages with added sugars, and so on. You should, therefore, be watchful for those moments these emotions come surging and be ready to discipline yourself not to consume foods more than necessary. Relatedly, stress can also contribute to binge-eating so, you should also learn some effective stress management tips – and adopt them as you execute your weight loss program.

Do you need an instructor or dietician?

You also need to clarify whether or not you will be needing a fitness instructor and/or dietician to guide you through the weight loss program. Although nothing stops one from going about it alone, the impact of a professional can provide the needed support to push you forward. You will be provided with some relevant tips and expert recommendations on how to beat weight loss plateau and continue on a good (weight loss) trajectory. You can check out some of these professionals online.

Have you invested in the right devices/equipment?

Lastly, on the list of questions – which somewhat still borders on your readiness – to answer before commencing your weight loss program is that which concerns equipment and devices. You may be needing some apparatuses like spinning bikes, suspension training systems, resistance bands, etc if you will be having some (exercise) sessions at home. Also, a weighing scale and calorie-monitoring device will come in handy. So, you should consider investing in some of these tools – if you don’t have them already.

References

Hunter, G.R., et al. (2015). Exercise Training and Energy Expenditure following Weight Loss Med Sci Sports Exerc. 47(9): 1950–1957.

Villareal, D.T., et al. (2017). Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults N Engl J Med. 376(20): 1943–1955.

Wamsteker, E.W., et al. (2009). Unrealistic weight-loss goals among obese patients are associated with age and causal attributions. Journal of the American Dietetic Association 109(11): 1903–1908.