We’ve all been there. We’ve all made the promises, made some progress, committed to change, and then fallen off the bandwagon. The diet starts on Monday. Maybe next week, because I’ve got a lot on this week. I’m feeling quite tired, and I don’t want to wear myself out. One day off won’t hurt. They all sound like different reasons and excuses, but what they all equate to is giving up. That’s fine; you’re not alone. Many people start out with good intentions and then find themselves giving up after only a week or two. How do those other people manage it? They seem to find time to workout six times a week, plan every single meal and snack, and all while working full time. Well, this guide is here to help you change that. You don’t have to commit to expensive gym memberships, or cutting out huge amounts of food from your diet. In fact, you can make relatively minor changes to your lifestyle and still make a decent amount of progress. So without further ado, below is a brief guide on how to create a weight loss and exercise plan that will last more than a couple of weeks, without becoming someone whose life revolves around what they can and can’t eat.

Calories

There is a simple truth to weight loss that some people try to ignore, or others overemphasize. Weight loss – and weight gain for that matter – is nothing more than a simple equation of calories in versus calories out. Every second of every day, your body is converting your food into energy, energy that it uses to think, breathe, move, regulate body temperature and many other functions you don’t even think about. The more you move in your daily routine, the more calories your body needs to function. Using a basic calorie calculator can help you to figure out what your daily needs are depending on your regular activity level. Don’t be tempted to drop huge amount of your daily calories to drop the weight quicker, as this can cause more problems than it solves. When rapid weight loss occurs, the body burns muscle as well as fat. Start by meeting the daily requirements for a few weeks first; you may be surprised how much extra you were eating.

Meal Planning

You may have images of Tupperware laid out with portions of chicken and rice for a whole week. But you don’t have to go this far. Meal planning is not meal prep. Even making a list of what you will have for dinner each day can make a huge difference. Make sure you have a decent breakfast, porridge or a low sugar cereal are good choices. Have a healthy balanced lunch, and then make sure you have dinner at a decent time. Through the day your calories intake should be roughly 50-60% carbs, and then rest split fairly evenly between fat and protein. Use one of the many food diary apps available to easily track the calories in your meals. Try to avoid snacking, as this is a very easy way of bumping your calorie intake up by a few hundred without realising it.

Exercise

Exercise doesn’t have to be heading to the gym every day and lifting weights. Anything that gets your heart rate up and gets you feeling out of breath is good. Pick something or find something that you enjoy doing. If you’re not having fun, you won’t stick to it.

Some people might be hesitant about starting a weight loss journey. Many even say that they don’t want to lose weight and risk having loose skin. Not only are there plenty of options from companies like Belcara Health plastic surgeons to remedy that problem should you have to face it, but it is also a poor reason not to live a healthy lifestyle. There is so much more to you than your dress size, or how loose or tight your skin may be. We all get old and wrinkly no matter what we do; the important thing is to keep your body and mind healthy so that you can enjoy a longer and happier life.