7 Steps for Developing a Healthy Weight Management Plan

Healthy Weight Management

Developing a Healthy Weight Management Plan

People have all kinds of interesting ideas about weight loss and  I think I’ve heard them all.

Some clients, after finding out that exercise is a key factor in losing weight, start to exercise. Then they decide that they can eat the same way or even eat more as their exercising increases.

Here’s the facts. You’re deluding yourself if you think you’re losing weight by celebrating your morning run by devouring a cheesy bacon sandwich.

This simply is not how exercising works. You need to combine your exercise program with a thoughtful diet to make a healthy weight management program.

The best way to lose weight is to work out while eating a healthy diet.

Four Exercise and Eating Tips

1. Know the Amount of Calories You Burn

I had a client who would run for an hour and then eat a big bowl of ice cream and a couple of cookies. They thought they could eat more because they were sweating a lot.

The problem is the hour run only burned about 800 calories. More popular activities consume even less.

The exact amount of burned calories will depend on the intensity of your movements, your body weight, and other factors. In order to exercise properly you need to understand the calories you burn with your chosen activity.

2. Exercise is More Than Burning Calories

Exercise has lots of healthy benefits.It strengthens your heart, lowers your blood pressure, and boosts your mood. It also makes you feel healthier.

So before you resign from your health club, think about all the good things that exercise does for your body and mind.

3. Strength Train

Strength training helps to increase your muscle mass. Research shows that you burn more calories as you increase your ratio of muscle to fat.

Strength training also makes your body firmer. Even if you’re a little overweight you’ll fit into your clothes a little better.

4. Instead of “Going on a Diet”, Develop a Healthy Weight Management Plan

Everyone who succeeds at permanent weight loss engages in regular exercise and a healthy eating program rather than relying on dieting alone.

If you want to avoid the yo-yo dieting syndrome develop a healthy weight management plan. This will help you become fit for life.

7 Tips for Developing Your Healthy Weight Management Plan

1. Eat Smaller Meals More Frequently

Instead of eating 3 big meals a day, eat 3 smaller ones with a couple of small snacks in between.

Your body works better when your stomach has to do less work. Eating smaller meals also helps increase your metabolism and helps you to burn a few more calories.

2. Drink Water

Simply exercising usually doesn’t usually have a significant effect on how many calories you need but it can leave you feeling dehydrated. Dehydration can make you feel hungry so drink water before you get thirsty.

An extra bonus is that it’s a lot easier to resist eating candy and junk food when your stomach is already filled up on zero calories.

3. Eat a Small Meal or Snack Before Exercising

Your stomach needs an hour or two to digest a meal. If you work out on a full stomach it may make you feel sluggish or you might even develop abdominal cramps. Instead of eating a big meal before working out, try a protein shake or a piece of fresh fruit or some vegetables.

4. Change What You Think About Exercise

Many people associate exercise with a painful experience. Instead of regarding exercise as something unpleasant, pick an activity you can enjoy, like Yoga, walking with a friend or participating in a Tai Chi class.

5. Watch for Hunger Surges

Exercise can temporarily suppress your appetite, but can make you hungry later on.

To counteract this keep some healthy foods to snack on.

6. Change How You Think About Food      

Many people are emotional eaters. If certain triggers have you reaching for cupcakes and candy bars then you are probably an emotional eater.

If you are an emotional eater you need to change the way you think about food. You can use hypnotherapy and Neuro Linguistic programming Techniques to help you shift the way you think about food.

7. Put Exercise and Shopping for Healthy Food into Your Daily Schedule

Living a healthy lifestyle takes good time management skills. It can be difficult to squeeze in a visit to the gym and shop for healthy foods at the specialty foods store.

Make time for your healthy weight management program. Take the route by the specialty supermarket on the way home from work and find exercises you can practice at your desk while working.

Check With Your Doctor Before Starting

Before starting your exercise program talk with your doctor about your individual needs. This is especially important if you have conditions like diabetes or heart disease.

Start on Your Healthy Weight Management Plan Today

You can combine eating and exercise to lose weight and feel great. If you use these tips to develop your healthy weight management plan you can have the body you want.

Let your diet and exercise begin working together to keep you fit and strong.

Do it for life.


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About the Author

Wil Dieck is America’s #1 Mental Fitness Coach©. He is also the founder of Total Mind Therapy©, a system that uses Neuro Emotional Conditioning (NEC)©. He is also the author of “The Permanent Weight Loss Solution” as well as a number of articles on healthy weight management.

NEC is a system that uses the best of three highly effective processes, advanced hypnotherapy, Neuro Linguistic Programming techniques (NLP) and meditative breathing techniques from Qigong, a Chinese Martial Art, and combines them into one powerful system that you can use to alter your thinking patterns that allow you to make quick and lasting shifts in your behavior and, as a result, adopt a healthy mindset that leads to long term, permanent weight loss.

Wil is a Neuro Linguistic Programming Trainer, certified hypnotherapist and Qigong Practitioner. His office is located in San Diego, CA.

He has lectured on weight loss myths and has taught hundreds of people in individual and business settings how to use Neuro Emotional Conditioning (NEC)© techniques to adopt healthy weight management methods like those in this article to help them develop the lifestyle and, as a result, the body they want.

Wil is available for individual coaching sessions and group presentations in using NEC or advanced hypnotherapy and Neuro Linguistic Programming as well as using meditation techniques from Qigong to develop and adopt a healthy weight management mindset.

If you are interested in learning more about using Neuro Emotional Conditioning (NEC)© techniques and making a healthy weight management program part of your healthy lifestyle, then call (619) 293-3255 for your complimentary personalized assessment and action plan.

In this session we’ll discuss the goals you wish to achieve and you’ll go away with an action plan packed with information on how to achieve those goals.