Starting a diet as a way to get healthier and lose some weight in the process may seem a bit challenging, even though it’s a worthy objective. After all, every new project comes with its own trials, especially when it’s supposed to change your everyday habits, such as eating and drinking.
However, you can’t do all the changes straight away, else the diet won’t work. Aside from the type of diet you’re going to follow, the time to start is also a crucial detail that also must be taken into consideration. This post will try to discuss the when’s, the do’s and the don’ts – basically everything you need to know about a diet plan and how to approach it.
What To Consider Before Starting A New Diet Plan
Making a doctor’s appointment – No one can offer you more indispensable info that could make a huge difference to your weight loss process than your physician. So make an appointment with him and ask him every weight loss related question you can think of (for example, if there are any risks, what BMI you should aim for, what do you do in case you have food cravings or aversions, if he recommends any supplements, etc.), while taking notes. He may even furtherly refer you to a good dietitian, a diabetes educator or a physical therapist depending on your case.
It’s much safer to work together with a professional than doing the planning alone. Your doctor can also help you in case you have certain health obstacles that prevent you from losing weight, such as various hormonal changes, sleep patterns, and eating disorders, or cardiovascular diseases. He can also help you find out if any medicine that you take could also be an impediment to that.
Go test your vitals –it is also important to go for a test of the vitals. You can start with blood pressure and take various blood and live function tests. Then you can proceed to food allergies, and any other test based on your medical history.
Understand The 3 Most Significant Details When It Comes To Weight Loss: The most basic parameters upon which weight loss is determined include your weight, your body-mass index (BMI) , and your waist circumference. The BMI is based on your weight and height, and is considered to be the best parameter for measuring your susceptibility to health risks. As regards waist circumference, it’s important to remember that since the stomach area is here the body fat usually gathers. Your physician could also help you out with these details.
Finding out what is your weight loss personality – To put it differently, you must first be aware of your eating predispositions and a way to work against them too. Whether you’re the impulsive type, or one who pays little to no attention to what you eat, or may be anxious about this big change in your lifestyle. Therefore, you must find ways to eliminate those predispositions as you follow your plan.
Setting Realistic Objectives – Dreaming about fitting instantly into smaller clothing sizes may not be a good example of a realistic goal. Meanwhile, losing weight bit by bit adds multiple achievements along the way and helps you with many details such as building some self-confidence, lowering blood pressure, improving you overall well-being, and blood sugar and cholesterol levels.
Getting A Friend To Do The Same – An effective weight loss diet plan’s important part is support, as it is when it comes to every activity. Take a family member or a friend with you when you go walking or working out.
The Things You Should Do When Starting A Diet Plan
Setting Multiple Smaller Goals – Aside from the most obvious goal of losing weight, you schedule will need to include some more particular ones, both short and long term aims. This way, you’ll be able to keep an eye on a clearer pathway while building some self-confidence at the same time. Though you may not know it, these smaller goals may come in handy during tough times.
For example, finding out how many calories you should eat, depending on the goals you set beforehand. Normally, you would need to eat fewer calories than your body makes use of to lose weight.
Rewarding Yourself After You Reach Every Smaller Goal – Nevertheless, don’t punish yourself whenever you make a mistake. Everyone is bound to do them every once in a while, so it’s better to know beforehand that gaffes are going to happen anyway. The correct way to deal with these is to get back on track and use those moments to better understand your vulnerabilities, so next time you will know exactly how to handle them.
Pay Attention To Your Stress Levels –This is especially important, as stress is a very important factor that triggers bad eating habits, making you believe that a treat will help calm yourself down a bit. Even if it might make you feel a bit better for the moment, guilt emerges right after that, stressing you some more and causing the cycle to repeat itself over and over again. There are others that are similar to stress and make you act in the same manner: boredom, frustration and solitude.
Drink Enough Quantities Of Water – At least 8 glasses of water every day should do the trick. Don’t forget that water is an important element in every kind of diet. This is because it provides you with energy, clears out any toxins and waste from your body, and it helps you improve your physical performance.
Add Snacks Between Meals – This is important as a way to control both your usual meal portions and your appetite. As long as they are healthy ones and low in calories too, you shouldn’t exclude them from your diet plan.
Document Everything –it is important to document everything, starting with your meals, since it keeps you in control. You could keep a food journal, install a smartphone app that records both your diet and exercise, or keep a BMI calculator close.
Add Exercise – Regular physical activity not only helps you lose weight, but it also helps you maintain a good health in the long run. You can start simple, for example taking the stairs instead of the elevator, going for a run with your dog, walking to whenever you need to be, or going for a bike ride or a hike. Another great addition to this is to buy an activity tracker/pedometer to help you keep track of how many steps you make each day and then to increase your day-to-day amount.
A Few Lifestyle Adjustments – Drastically reduce your time spent watching TV and playing video games as well as staying online in general. Less than 2 hours per day should suffice.
The Best Days To Start A Diet Plan
Starting a diet plan doesn’t just happen; you need to choose strategic days that will ensure maximum results are reaped out of the initiative. The following are some of these days;
After An Important Event – Whether it’s your birthday or a holiday, it has been proven scientifically that people are more eager to start acting on their health-related aims after important dates. This is because they’re more willing to change themselves and become better.
On A Monday – Being the first day of the week, it affects the mindset of many, especially when it comes to new significant modifications into their lives. Monday often acts as a reset button, when motivation reaches its highest peak again. Same goes for the first day of the month.
The First Days Of Autumn – Aside from the fact that school days usually start in autumn, you must also takes into consideration the months that come after. They are full of celebrations (which mean too much feasting). Researchers consider that it’s best to avert the extra weight gain than to get rid of it after.
After Another Big Life Change – Important milestones such as moving out, getting a new job or a new look are also some of the greatest times to start a diet plan. This is because any of these will bring with them new routines and a new way of living. To put it differently, starting something new could mean new and better habits altogether, even if it’s the little details at first, such as varying your breakfast habits or reducing the amount of sugar intake.
The Things You Should Never Do When Starting A Diet Plan
The excitement with taking to a new diet may carry us away to ignore some basic rules. The following are some things you should never do once you’ve started a diet plan
Cutting Out Entire Food Groups – Losing weight doesn’t mean that you should cut out gluten or dairy-based products completely out of your life, unless you have certain allergies. Not only will you desire them more [since your brain will be tricked that they will taste better when actually eaten], but it also leads to insufficiency in your body.
Controlling Your Portions With Each Meal – It is best if you begin learning to listen to your own body. This means taking into account your own fullness or appetite indications. The logical explanation behind this is that the sense of denial is most likely to make you quit your plan
Being Drastic And Reckless – Changing everything at the same time, as opposed to integrating your diet into your lifestyle in stages, doesn’t lead to long-term results. In fact, it might even cause severe backlashes.
Replacing Sleeping Hours With Meal Preparations Or Exercises – Even though a new diet and exercise plan may need more time and energy from your part, it’s imperative that you don’t reduce your sleeping time. Sleeping helps both in mending your muscles and harmonizing your appetite and satiety hormones. In addition to that, less sleep leads to incapacity to resist temptations, as you’re unable to control your impulses as much.
Failing To Choose The Type Of Exercise That Best Fits Your Calorie Burning Needs – For example, yoga, as opposed to running, clearly burns fewer calories. And you’re more prone to taking up yoga if you don’t like running at all. However, if you do yoga in a consistent manner, you are more likely to burn more calories, than forcing yourself to run once every week.
Over-exercising – Your body needs to rest every once in a while, and over exercising certainly won’t help you with that. On the contrary, it can cause fatigue, sleeplessness and it can even lead to depression.
Replacing Fruits With Juices – As a matter of fact, fruit juices contain zero fiber from the fruit they’re made of, even though they took all the sugar.
Racing Through Meals – The perfect meal should last for about 20 minutes. Eating too fast can lead to multiple problems in the future, such as heartburn, obesity, and diabetes. Chewing your food carefully and taking time to chat with your friends help you avoid overeating.
Relying On Supplements, Fad Diets, And Diet Pills – Even though some diet pills may help you at first, they don’t actually show you how to change your lifestyle. Fad diets also offer some short term help, but you won’t manage to keep your weight off with them.
How Does Your Body Change After You Start A Healthy Diet Plan
• After one day:
Your levels of hunger are now reduced. As opposed to when you had an ineffective diet based on empty carbs that makes your body crave for food immediately after you had just eaten, a diet based on complex carbs as well as healthy fats and protein will make you want to eat less during the day.
You will also find out that introducing fresh vegetables and fruit into your diet will sustain you better, and you will be able to eat more without gaining any weight.
• After one week:
Your levels of energy are drastically higher, since you cut down on unhealthy food. This is a great help when it comes to your daily exercising.
You sleep better. An awful diet can make you wake up in the middle of the night to grab some more food, since you consumed food that digest in a quick manner and makes you get hungry shortly after.
You experience reduced bloating and discomfort sensations. You may even observe that your outfits now look looser on you.
You have a more optimistic and constant disposition; and you have to attribute that to some nutrients, like vitamin B12 and omega-3.
• After one month:
Your skin is glowing and looking healthy, since you provided it with the nutrients it needs to exfoliate and protect itself from UV damage.
You saved money. Contrary to the widespread belief that it’s expensive to eat healthy, you can actually save lots of money, since you stop spending them on eating out and buying unhealthy food products.
You have a sped up metabolism, meaning that you digestive tract is now very regular due to the necessary water and fiber intake.
You spend less effort to eat healthy, since now it’s become a constant habit.
• After half a year:
Your blood pressure is significantly lower, along with the risks of any heart disease or stroke.
Also, your bone structure is now stronger.
• After one year:
You reached your weight goal and you are now able to indulge more wisely while still keeping yourself on the right tracks.
Evidently, starting a diet plan is no walk in the park. There is so much to take care of before finally subscribing to a diet plan. Above all, it is important to remember that it is not a sure indicator that you will leave healthy, as it has to be supplemented with a few little adjustments and patience from your side. If done right, the results will begin to show sooner than you can imagine.