A diet to lose weight requires a focused meal plan and a physical activity component to help you effectively burn more calories than you consume. Besides these two key aspects, a follow-up weight maintenance program that involves lifestyle changes will allow you to keep the pounds off. The American Heart Association (AHA) reports that this type of personal behavior modification, as well as support in your efforts, are as important to your success at weight loss as a healthy diet.
Set Sensible Goals
Set out to lose just 1 or 2 lb. a week. Experts at the Mayo Clinic warn that when you lose weight fast without changing your lifestyle, the pounds and fat return in a yo-yo effect. To lose 1 lb. in seven days, cut 500 calories each day from an average 2,000-calorie diet, and remain physically active.
Eat a Healthy Diet
Maintain energy for exercise with sound nutrition. According to the U.S. Department of Agriculture (USDA), you can achieve a lower-calorie meal plan in a healthy diet that includes all the food groups. By cutting down on fat and sugar, you'll have plenty of room for fruits, veggies, whole grains, nuts and seeds, and low-fat fish and meats or protein substitutes.
Serve Small Portions
Trade large portions for bigger flavor. The American Dietetic Association shares the tip that restaurant chefs reduce calories by using small amounts of flavor-boosting foods in recipes. Suggestions include almonds, hazelnuts, feta cheese, chipotle chiles and cilantro. The AHA notes that limiting food servings to fist size will discourage overeating and help you lose weight.
Eat Foods You Love
Your chances for continuing to follow a healthy diet plan are also greater if you don't deny yourself the foods you like to eat. According to the USDA, you can use discretionary calories to enjoy a rich dessert without disrupting weight loss. Simply eat a couple of lower-calorie dishes that day or the next.
Schedule Exercise Time
Bust the excuse that there's no time for working out. The USDA recommends 30 minutes of endurance-building exercise daily to ensure that you use up the food calories that you take in. Revise your personal schedule to incorporate a half-hour or several shorter exercise times every day.
Choose Workouts You Love
You're more likely to lose weight for good with an exercise program that involves a favorite activity. Walking is a popular calorie burner because nearly everyone can do it at their own pace and still see results. The AHA notes that walkers have the best record for persistence and weight maintenance. Walking a mile a day for a month will induce a 1-lb. weight loss if your diet remains consistent. Adding more activity increases the number of pounds lost.
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