Is your diet plan working for you? When I say “diet plan”, I mean; a plan to lose weight which includes diet and exercise. If your weight loss efforts haven’t been fruitful so far, try focusing on the ‘plan’ part of it.
First, if you’re not already doing so, start keeping track of the calories you consume and the exercise you expend. This is working for me–as evidenced by the 18 pounds (~8 kilos) that I’ve lost since starting this blog series. Set up your spreadsheet like the picture of mine in this diet blog post.
Next, create another spreadsheet for your weekly weight loss (or gain) numbers, with a chart to show your progress. This just might help you stay motivated and actually stick with your diet plan. Here’s a picture of mine, so far. As you can see, I’ve had my ups and downs but have lost weight in the long run…
Lastly, and this is something I’ve just implemented, use a method to measure body fat–total and percentage–and keep track of that in your overall diet plan as well. This should help to lose belly fat. Mine is 82.5lbs and 30.4%, respectively. Obviously, this is something I need to work on–tune in next week to see if I’ve reduced those numbers…
This week’s surprising numbers (surprising because I’d consumed 23% more average calories than my ideal of 1600/day–maybe it was the slight increase in exercise over last week):
Average calories: 1960/day
Average exercise: 19 mins/day
Today’s weight: 271.2 (lbs)
Last week’s weight: 272
Weight loss: 0.8
Body fat percentage: 30.4% - New addition to my diet plan!
4 responses so far ↓
1 My Weight Loss Diet Plan | Be Happiness // Aug 20, 2009 at 1:28 pm
[…] reading here: My Weight Loss Diet Plan Share and […]
2 Sonet // Oct 26, 2009 at 10:00 pm
Hi, I am very obese. I started dieting on the 1st July 2009, weighed 134kg, my height is 1.52. I am dibetic, very high blood pressure and also on eltroxin. I am a widow for 10 years and live on my own. I cant afford to go on expensive diets so I bought myself a secondhand Healthwalker, walking on it for a half-hour every morning and a hour at night and just stared on a very healthy diet, cutting out bread and fats, eating mostly fish and chicken. I lost to date 27.5kg. I would like to know what exercises I can do to burn more fat? Thanks. -Sonet
3 Editor // Oct 29, 2009 at 10:24 am
Thanks for your comment Sonet. I too, am on a quest to lose weight–and body fat. Here’s a good article on losing belly fat: Abdominal Exercise for Your Belly Fat. I am starting to do this (in the article) along with some other exercises…I’ll post my results here, in the QDHT Community Blog.
4 Jannich // Dec 27, 2009 at 5:12 pm
Hmm I never thought about charting my weightloss. Great tip.
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