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March 2, 2008 at 9:02 PMComments: 3 Faves: 0

Dietary Control and Exercise

By Smarty More Blogs by This Author

It is important that you stick to your diet plan and exercise regularly. But for you to keep to a diet plan, you have to make sure that it is realistic. Setting hard goals for yourself will cause you to lose hope when you don't reach your expectations. So here are some ways you can use dietary control and exercise to meet your weight loss goals.

Choose a Realistic Weight Goal

Losing a couple of pounds a week, between 1-2 pounds, is natural and realistic, so try fitting your goals around that concept. Physicians say that losing five percent to 10 percent of your weight is achievable. So for those who weigh about 200 pounds can lose between 10 to 20 pounds. This is a reachable goal to set for yourself in the beginning. Try to lose this amount in the first couple of months. Then try it again.

Short Term Goals Are Best

If you are looking to lose 100 pounds, reaching it will seem like forever and you will likely become discouraged. So to avoid this, you should set weekly and monthly goals for yourself. When you are seeing the progress being made, it will encourage you to keep going.

Mix Diet Plan with Exercising

To lose weight quicker, you should mix exercise and dieting. You will get the best results if you stick with a schedule, this way you will get used to the daily exercises. Try to switch it up every now and then. On Monday's walk around the block and on Tuesdays swim in the pool or walk the treadmill. Don't keep it too routine or you will get tired of it eventually. Whatever you feel like doing that day, do it. Just try to stick to exercising daily.

Get a Buddy

There's nothing more motivating than having a friend to diet and exercise with. The two of you can encourage each other to keep on going. If you can add more people to your group even better. You can all think of ways to lose weight together or better foods that you all can eat that is healthy.

Keep a Diary

You should keep track of your weekly or daily progresses, so that you can look back over time and see how you'se done over all. If you are in a weight loss group, you can all share your results and see how other's bodies are reacting to the same diet and exercise plan that you are using. Charts are also a great way to measure your progress. Visual aids are always better at showing us how we're doing, so try taking pictures of yourself every week or two to see how you are slimming down. And once you reach your goal, you can compare your before and after pictures with others.

Taking it Slow

When you lose weight slowly, you'll have a better chance at succeeding. Many studies show that most people have a hard time at keeping off the couple of pounds that they lose. So by taking it easy and losing 1-2 pounds each week, it will show that you are keeping the weight off. Plus, it's easier to lose a couple of pounds than 50 pounds, so don't push yourself too hard. You will see your week to week progresses, and once you know that your losing new weight (versus losing weight, putting it back on and losing it again, which gets you no where), you will find your weight loss goal coming nearer and nearer each month.


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  • My friends have been telling me that exercising takes away hunger and I thought they were crazy. I have a close friend at work who is dragging me on walks down the hallways of our building. I am starving when we start and who knew? It works :) I hate her a little bit for being right.

    Small steps is the best!

  • It sounds like you have a very good friend.

  • My husband and I started to take time to eat healthier, drinking alot of water and added some exercise to our diet. We have noticed such a huge difference in our energy and for my husband his blood pressure has gone done since we started this. We are very excited with some weight loss but the most exciting part is how we are feeling! It is not easy by no means, but we love how it makes us feel.

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