Losing just one pound of weight requires you to eat 3,500 fewer calories than you burn in a day. Considering that the Institute of Medicine recommends a daily calorie intake of between 1,800 and 2,500, depending on your age, size and activity level, creating this deficit is no easy feat. To reduce weight, choose a diet plan that reduces calories but provides adequate energy, fulfills your nutritional needs and satisfies your food preferences.
Calories Matter
Although diet programs and supplement manufacturers purport their programs are the key to weight loss, weight loss comes down to proper regulation of calorie intake. To lose just one pound of weight per week, you must create a 500 calorie deficit daily for a week. The New England Journal of Medicine in February 2009 published a study in which Harvard researchers compared several diet plans, each emphasizing different ratios of macronutrients. The dieters who consistently reduced calories succeeded in weight loss--it did not matter whether they emphasized protein, carbohydrates or fat.
Quality Foods
When you are eating a limited number of calories, seek out highly nutritious food. Junk and fast food is usually high in calories and fat with minimal nutrients. You will use up your calories very quickly and not feel satisfied. Focus instead on whole foods that are minimally processed, such as fresh fruits and vegetables, whole grains, nuts, lean proteins and plant oils.
Considerations
A diet plan for weight loss does not mean you have to forgo all of your favorite foods. Consider ways in which you can enjoy food without blowing your calorie budget. For example, instead of ordering pizza from your local take-out location, make your own using pre-purchased homemade crust, low-sodium tomato sauce and low-fat cheese. Choose to indulge in dessert once a week, rather than daily. Switch to low-fat dairy and skip butter on your bread. Eliminate empty calories such as sweetened sodas and energy drinks. Make changes slowly and plan for a rate of weight loss not to exceed two pounds per week to increase the chances that your weight will stay off for good.
Strategy
You do not need to starve or skip meals when following a diet plan to lose weight. Eating adequate calories will keep your metabolism revved and prevent extreme hunger from causing you to binge and ruin your efforts. Try to eat every three to four hours, even if it is just a small snack, to keep your blood sugar levels even and your hunger at bay. Planning your daily meals can help you stay on track. Start with breakfast and jot down the times and foods you will eat throughout the day. Figure out if you need to pack snacks or lunch, or what you will order if you are eating out. This way, you are less likely to find yourself in a situation in which your only option is to drive through a fast food restaurant or skip a meal. You can also make up for possible indulgences--say a big lunch out--with a lighter dinner. If you know you will be enjoying birthday cake later in the day, cut back a little at lunchtime.
Meal Ideas
Your diet plan should feature foods you like and that fit into your routine. If you have no time to cook, a diet program that includes elaborate recipes is not for you. Avoid diets that restrict entire food groups, warns the American Heart Association, as these are usually hard to adhere to and do not teach you how to manage your habits for the long term.
At each meal, include a serving of lean protein, whole grain or starch and a small amount of monounsaturated fat. Examples of such meals are a bowl of whole grain cereal at breakfast with low fat milk, berries and a tablespoon of walnuts, a green salad with 3 oz. of boiled shrimp, a slice of avocado and chickpeas at lunch and whole grain pasta with marinara sauce, 4 oz. of ground turkey and steamed broccoli at dinner. Snack once or twice a day on an ounce of nuts, string cheese with an apple or whole grain crackers and hummus.
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