5 Steps to Set Up Your Diet and Exercise Plan

This article is part of "6 Weeks to a Better Body," my free e-course available to readers. Sign up for the class to get lessons by email or follow it online to change the way you look and feel.

If you have decided to lose weight, you’re probably ready to clean up your diet and go to the gym. Everybody is eager to get moving in the beginning of a diet. But if you don't slow down and take the time to set up a diet and exercise program effectively, the whole program can fall apart before you reach your goal.

These are the five essential things you need to do before you go on a diet or start an exercise program. By taking the time to complete each task you lay the groundwork for real weight loss success. Take one week to follow these important steps so that you start your diet and exercise plan on solid footing.

5 Steps to Set Up Your Weight Loss Program

1. Check in with your doctor. Your physician may be able to provide essential information that will help you lose weight more effectively. Make an appointment with your doctor and ask these 10 questions while you’re there. Take notes and add the information to the pre-diet food journal that you’ll start later in the week.
2. Set goals. Of course your goal is to lose weight. But it’s important to set more specific long and short-term goals for your program. These goals create a pathway for you to follow and help you to build the confidence you need to make it through the tough times when you are dieting.
3. Keep a pre-diet journal. Usually, weight loss coaches ask you to keep a food diary while you are dieting. And that's a good habit. But it is actually more important to know your food habits before you diet. In this step you'll learn how many calories you eat everyday.  That number provides a starting point for the entire weight loss program. 
4. Find out how much to eat. There are five different methods you can use to figure out how many calories you should eat to lose weight. During this step, you'll use your pre-diet food journal from Step #3 to get a recommended caloric intake so you have enough energy throughout the day.
5. Calculate your energy balance.  There are three different ways to lose weight. Decide which method works best with your lifestyle and eating style.  Then figure out your energy balance and get ready to slim down.

As you move through your weight loss plan, remember that you can come back to any of these steps to make changes. Adjust your goals, check in with your physician or re-evaluate your energy balance if you aren’t getting the results you need.

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Strict Diet & Exercise Plan

Diet and exercise are the two main components in living a healthier lifestyle and achieving fitness and weight-loss goals. When combined and followed accurately, a strict diet and exercise plan can be very affective and provide long-term results. Since they can be difficult to maintain, it's best to begin with following a strict diet and exercise regime until a routine is formed and can be easily managed.

Low-Carb, High-Protein Diet

• A diet that is low in carbohydrates and high in protein is an example of a diet that can be viewed as being extremely strict. Before starting a low-carb diet it's best to throw away all foods in your house that aren't a part of the plan, since it can be a little difficult to follow. Since the strict diet calls for very small portions of carbs like pasta, bread, white rice and potatoes, it's best to begin stocking and consuming foods that are high in protein and low in carbs. High-protein foods include lean meats, fish, chicken breasts, nuts, beans and eggs. A good way to ensure that you follow the diet accurately is by accompanying high-protein foods with fresh fruits and vegetables for each meal.

Sugar-Free Diet

• A sugar-free diet is a strict diet and can be achieved by eliminating refined sugar and certain fruits and vegetables that are high in sugar. When followed properly, the diet can help jump-start a healthier lifestyle, lower cholesterol and weight and increase energy. Foods that cannot be consumed when adhering to this diet are anything containing refined flour and sugar; foods like bacon, fried chicken, potatoes, beets, carrots, bananas and corn. They can be replaces with game meats, lean beef and pork, lentils, peas, spinach, cucumbers, cherries, tangerines and oranges. Since the diet is very limited and strict on the body, be cautioned that the diet is not for exercise fanatics.

Strict Exercise Plan

• A strict exercise plan can produce substantial results when it's follow accurately and consistently. If weight loss is the goal, it's recommended that if you're not accustomed to exercising regularly, it's best to gradually increase the amount of time you exercise by working your way up to 30 to 60 minutes of exercise at least three times a week. In addition to cardio workouts, incorporating light weightlifting two times a week can help also increase lean muscle tone, resulting in a strict five-day exercise plan.

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