Packing Essentials for Weight Loss Journey
Your Weight Loss Journey
Six Essentials to Pack
Life is a journey. It’s comprised of several shorter journeys leading you on various pathways and adventures. For instance, there are academic journeys, career journeys, relationship journeys, and healing journeys just to name a few. On your life journey, it’s probable that you will take one or more of these journeys at some point. But, if you’re like me, one journey that you might have thought you’d never have to take is a weight loss journey.
Starting your weight loss journey
For some, losing weight is uncharted territory because you may never had to lose weight. Usually, you’ve been able to maintain your normal weight, and not worry much about food choices or exercise. However, growing older, and having a slowing metabolism, you may have noticed that it has become harder to maintain your normal weight by doing the same things you used to do.
Preparing for your weight loss journey
Forging this new path requires learning new ways to eat, exercise, and treat the body. Before starting your weight loss and exercise journey, it’s important to talk with your doctor to address any health concerns. He or she can offer guidance for setting up meal plans and scheduling exercise routines. After talking with your doctor, pack your gym bag with these essentials to take on your weight loss journey.
Packing List for Your Weight Loss Journey
1. An attainable weight loss goal
First of all, set a weight loss goal and healthy eating plan that you can and want to attain and maintain. Making lofty goals that require you to perform at a level beyond your capability could cause an injury and interrupt your work out schedule. Consequently, you might become discouraged and complacent while you’re recovering, and relapse to your old sedentary lifestyle. You can avoid this predicament, by finding a fitness program and healthy eating plan that allows you to lose an average of 1-2 pounds per week over a realistic time frame to meet your goal. Also, don’t be discouraged if the pounds don’t melt away quickly. Just stay focused and give your body time to adjust to your new healthy habits. Eventually, you will start seeing changes in your overall physic and energy level.
2. A nutritious meal plan
Secondly, a key element of a good weight loss plan is a healthy eating plan or diet. Seek your doctor’s guidance on a good plan that fits your lifestyle, works well with any medical conditions you may have, and will help you reach your weight loss and diet goals. When selecting an eating plan, be sure to choose a variety of nutrient rich foods that supports your body overall and that you enjoy eating. Unless prescribed by your doctor, avoid fad diets which require you to eat only from certain food groups, and all liquid diets (water, tea, and juice liquids only) which lack sufficient vitamins and minerals necessary for maintaining a healthy mind and body. Instead, eat a variety of wholesome foods and consider having smaller portion size, making good low-fat food choices, eating fewer complex carbohydrates and sugary foods, and consuming fewer calorie per meal.
3. A training schedule
Decide which days and times of the week that you want to work out. If you are a morning person, you may want to exercise before work or school. If you are a night owl, maybe after work or school will be your best time of the day. Look for fitness routines or sports activities you enjoy doing. If you enjoy the activity, you are more likely to look forward to doing it and continue doing it. Additionally, be sure to schedule non-training days during the week to allow your body time for rest and recovery.
4. A variety of exercise activities
In your weekly workout program, be sure to include cardio training, strength training, balancing moves, and stretching activities. Do a minimum 5-minute warm up before exercising to loosen up your joints and warm up your muscles to mitigate the risk of injury. According to your health, physical ability, and fitness level—beginning, intermediate or advanced—work out at least 3 times a week for about 45-50 minutes or 5 times a week for about 20-30 minutes. If you are new to exercising or re-starting after a long break, try a 30-minute low impact walking workout. Do a minimum 5-minutes cool down and stretch after your workout or sports activity as a recovery for your muscles and heart rate. Advance to higher intensity levels or using heavier weights gradually. Before changing or advancing your workout routine, let your body get used to doing your current routine for at least 4-6 weeks.
5. Forgiveness for missed workouts
If you miss a workout day, don’t feel guilty or try to make up for it by doing an extra hard or longer training session the next day. Just mark it on your calendar as a “Rest” day. You can get back on track the next scheduled workout day or adjust your schedule, and keep moving forward.
6. Time for yourself every day—not just on the weekends
Setting aside time for mental and physical wellness is key to maintaining a healthy well-balanced life. Women, tend to put taking care of themselves last (or not at all) on our daily “Things to Do” list. Every day, partake in activities that bring you joy and relieve stress, like reading a good book, writing your thoughts in a journal, renewing your spirit through prayer and meditation, exercising or playing a sport to meet physical fitness needs, enjoying time with family and friends, engaging in a hobby, or doing something creative.
Now that you know what to pack, it’s time to start your journey!