A Weight Loss Checklist

(eDiets.com) -- Use our end-of-summer checklist to be sure you've got everything you need to succeed at weight loss. If you check "No" for any of the questions, just follow the steps below and you'll be squared away just in time:

1. Have you stocked your kitchen for fall cooking?

Yes/No

If not...

If you're going to start preparing healthier, low-fat meals, you'll need to make a few simple substitutions in your pantry and fridge:

• Replace ice cream, cookies and other sweets with low-fat versions of those foods, and fill the fridge with fruits and vegetables.
• Replace dairy products with low-fat versions of the same items.
• Instead of ground beef, pork and other high-fat meats, purchase leaner cuts, such as sirloin, pork tenderloin and white-meat poultry.
• Replace condiments like mayonnaise with spicy mustards, flavored vinegars and fruit chutneys.
• Stock up on herbs and spices to add flavor to your meals, and you won’t need oil or added fats.
• Swap soda and high-sugar juices for calorie-free seltzer, bottled water or 100-percent juice with no added sugar.
• Trade cooking oils for fat-free butter-flavor cooking spray and butter or margarine for reduced-fat spreads.
  

2. Have you made plans for a regular workout?

Yes/No

If not...

If you think you'll just fall into a pattern of exercise in September, think again. Starting a new fitness routine requires some advanced preparation:

• Sign up for a gym membership or dance class, or map out your walking routine.
• Purchase new exercise clothes, workout shoes, free weights, fitness tapes or pedometers that you might need.
• Find some motivating music to listen to while you work out.
• Sit down with your Palm Pilot or day planner and schedule exercise into your day. Choose five days out of your week and one hour each day (30 to 45 minutes for cardio, time for stretching and strength training for each major muscle group at least twice a week). Write it in pen and you'll be less likely to schedule something else during that time.
  

3. Have you made a commitment to prepare more meals at home?

Yes/No

If not...

Dining out five or more times a week can make losing weight next to impossible with portion sizes and ingredients beyond your control. Take back control with a few simple strategies:

• If you typically skip breakfast or grab something on the run, you need to start thinking about options that you can eat at home or pack and bring to work that will save both calories and money. Try pre-packaged Amy’s breakfast burritos; energy bars, low-fat yogurt with a banana or oranges; a pre-packaged muffin with low-fat yogurt; a small container of cottage cheese with berries, etc.
• Plan for packed lunches. Get some small plastic containers and brown bags, then stock up on low-fat frozen entrees and other portable lunch options. (You'll find plenty of tempting ideas on our meal plans.)
• Make a chart on the fridge for fast food and tally how many times you eat it each week. Try to keep that number to less than three.
  

4. Have you come up with a system to keep track of your daily water intake?

Yes/No

If not...

If you aren't already drinking 8 to 12 glasses a day, you'll need to figure out how you're going to squeeze them in each day. Here are a few options:

• Fill a two-quart pitcher each morning and keep it in the fridge. Try to finish the pitcher by the end of the day.
• Purchase a one-liter (slightly more than a quart) bottle to bring to work and fill it up twice a day.
• Tape a piece of paper to your desk and mark off each glass you drink.
  

5. Have you signed up for a good weight loss plan and checked out your meal plan options?

Yes/No

• If you plan to start losing this fall, you don't want to wait until then to get your meal plan because there’ll be no time to shop for the food or test out new recipes to see what you like. Get a jumpstart on that stuff now, so you can do some shopping and start taste testing. Some of the mouth-watering meals you can try include: Eggplant Parmesan, Grilled Marinated Steak with Broccoli Cheese Potato, Homemade Fresh Tomato Pizza and Three-Bean Chili.

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About eDiets

eDiets knows that taking the first step to manage and control your diet is life-changing -- we're here to help you every step of the way. We keep things organized so you don't have to! With 20 plans to choose from, you customize your choice of diet to your liking and we take care of the rest. Click here if you're ready to take that first step.