When creating a diet plan to lose weight, take into consideration any medical conditions and physical limitations you have. Check with your physician before starting a new diet plan to make sure it won't conflict with any ongoing treatments or medications you might be taking. According to the National Institutes of Health, the best way to lose weight is to create a plan that provides a means to reduce calories each day so that you lose between one and two pounds a week.
Step 1
Keep track of everything you eat for one week. Use a calorie counter and read labels to determine the content of your meals and snacks. It's difficult to cut back if you don't have an idea how much you are eating each day. Include all your activities in the list and how many calories you burned.
Step 2
Look for ways to eliminate at least 500 calories per day to lose one pound per week. According to the National Institutes of Health, there are 3,500 calories in one pound, so if you reduce your intake for all seven days, you will lose weight.
Step 3
Prepare your plan in writing. To keep your metabolism high and your appetite reduced, write down what you will eat for three meals and two to three snacks every day. Include portions and the number of calories in everything that will pass through your system.
Step 4
Plan meals that include fresh fruit and vegetables without any added toppings. Use flavored vinegar on salads to keep the calories low. Eat low-fat dairy such as yogurt, cottage cheese and skim milk. Balance each meal with about 300 to 400 calories and include lean meats, egg whites, whole grains or beans at each meal. Write down what snacks you have and what time you eat them. Consider stocking up on grapes, air-popped popcorn and sugarless iced treats for easy to grab munchies.
Step 5
Shop for the food on your list for the week. Purchase the spices, recipe ingredients and fresh food you will need for the week to prevent you from returning to the store in times of weakness. Buy only those foods that are on your list.
Step 6
Make the most of your calorie limits by choosing fresh foods that allow larger portions for fewer calories. Reduce fat to no more than 20 percent of your daily calories. Each fat gram has about 8 calories, compared to protein and carbohydrates that have only four calories in each gram.
Tips and Warnings
- Plan on starting your new diet when you don't have other, serious distractions in your life. According to the Mayo Clinic, issues such as marital problems or financial difficulties can derail a solid diet plan and hamper your motivation. To lose weight faster, you can reduce your calorie intake by 1,000 calories per day or add physical activities that increase the number of calories you burn each day.
- According to the National Institutes of Health, a doctor should supervise drastic calorie reduction plans. Men need a minimum of 1,500 calories per day to remain at optimal health, while women should eat at least 1,200 calories per day. Very low calorie diets that often range from 500 to 800 calories per day are designed primarily for the very obese who are in serious danger medically because of their excess weight.
Things You'll Need
- Lists
- Calorie counter
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