My Diet Plan for a Successful Weight Loss

A Happy New Year brings a New Year diet resolution. Like most of the people, every year I make my New Year resolution which including a promise to reach my desired weight of 110 pounds (50 kilograms) by the end of the year. My body mass index is just fine. However, I secretly wish to get rid off the extra 20 pounds (9 kilograms) I gained over the years. I do not gain any more weight for a while. However, I cannot lose those extra weights. I guess I did not make a real effort to manage my diet. This year, I determine to do it. Here is my weight loss plan.

On New Year Day, I tell my family that I will lose those pesky 20 pounds (9 kilograms) this year. When I declare my weight loss intention publicly, I will more likely to keep my promise. I have a reputation to keep. I do not want to lose respect from my children or lose face with my friends and my family (other than my children).

When I announce my intention, I create a support team who will support my decision to lose weight. My friends and family members will help be to stay on the straight and narrow path of my diet. If I slip, someone will inevitably remind me about my diet. I know that my children will definitely be my food patrollers.

With my track recorded of fail resolutions year after year, I know I need their supports. I will be successful in my weight loss endeavor this year.

I also make notes to myself and post them on my refrigerator’s door, my dresser’s mirror, my car, my office. They will remind me about my diet resolution. I must success in losing weight this year, lose the extra 20 pounds (9 kilograms).

Keep in mind that the general daily recommend allowance is 2000 calories diet and do not go below 1200 calories a day without consulting the family's physician. However, the number can be smaller or larger depend on the person’s age and activities. This measurement is called the Basal Metabolic Rate (BMR). My Basal Metabolic Rate or my body’s daily calories needs are 1253 calories. Experts recommend that one should not lose more than 1 to 2 pounds (0.454 to 0.908 grams) per week, but it is not likely that one will lose 2 pounds (0.908 grams) every single week and many people find they actually lose about 0.5 to 1 pound (0.227 to 0.454 grams) on a good week. Therefore, it will take 20 weeks for me to lose 20 pounds (9 kilograms).

You can use the Calories Calculator and BMR Calculator below to find the calories amount your body needs to set your weight loss goal.

According to my “Tips for a Healthier Diet” article, I need to burn 3500 calories to lose one pound (454 grams). The cardio and daily walks will account for 500 calories burned. The weekend biking and jogging will take care the rest of the extra calories. With the combination of eat less and workout more, I will be able to achieve my weight loss goal, or my diet. I also will substitute more fruits for my sugary breakfasts and desserts. I will cut down on my favorite desserts, ice cream sundaes. I will eat healthier diets. I will not forget that it only takes 100 calories a day to add an extra 10 pounds (4.5 kilograms) a year to my weight.

With this plan, I am confidence that I will lose the 20 unwanted pounds this year.