Make Adjustments

Starting anything new is difficult, and changing your nutrition and exercise program is no exception. You have to decide that your nutrition plan and your strength-training program are not fads that you will get tired of after a few days, but a new way of life. Dedicate yourself to the program and you will see the positive changes.

Brightly colored, nutrient-dense fruits and vegetables should be key components of your long-term nutrition plan.

Keep in mind that many people drop the most weight in the first three weeks of a program, but it is not necessarily fat weight. During this time most of the weight lost is water and lean body mass. After about three weeks, the body starts to adapt by conserving water and lean body mass. After this time is when you begin to see the most fat loss, especially in people lifting weights. If you don't monitor yourself weekly and instead only follow up every few weeks, you might think that you have reached your goals prematurely. This is one reason quick weight-loss plans ultimately fail. Keep in mind that you may not reach your goals if your caloric intake or energy expenditure is out of balance. It is best to follow up and evaluate your diet and exercise programs frequently, to avoid mistakes that can add up over the long run.