Effective Weight Loss Diet Plan

When you lose 5 to 7 percent of your body weight, your level of health and quality of life may improve, according to the Weight-Control Information Network. Successful weight loss requires you to make changes to your eating habits and your physical activity levels that you can maintain for the rest of your life.

Effective Weight Loss

Slow and steady weight loss usually lasts longer than rapid weight loss, according to MayoClinic.com. Aim to lose 1 to 2 lbs. each week. When you lose weight faster than this, you may cause your body to break down muscle for energy. A healthy diet plan encourages you to eat 500 to 1,000 more calories than you burn each day. A diet plan that limits you to fewer than 1,500 calories a day may limit the number of vitamins and nutrients you can consume, leading to health problems, advises Dr. David Caruso, a family practitioner in St. Marys, Pa.

Personal Preferences

An effective diet plan will meet most, if not all, of your personal preferences and needs. Consider your last dieting attempts and think about the positive and negative aspects of each attempt, advises MayoClinic.com. Each person has personal preferences that can make or break a dieting attempt. You may do better when you have group support or when you only have the support of loved ones. Your budget can also affect the diet plan you use, since many programs require you to pay for membership, supplements or meals. Some people also need to take special health conditions or cultural needs into consideration selecting a diet plan.

Nutrition

A healthy diet plan encourages you to consume whole grains, fruits and vegetables, fat-free or low fat dairy product; allows you to consume lean proteins, such as poultry, fish, nuts and beans; and limits your intake of trans fats, saturated fats, cholesterol, added sugars and sodium, according to the Weight-Control Information Network. You can increase your nutrient consumption and lower your calorie intake by replacing one to two high-calorie, high-fat foods each day with healthy low-calorie alternatives.

Exercise

Exercise will help you manage your weight, build muscle, burn calories and improve your health. Your diet plan should encourage you to get at least 30 minutes of moderately intense physical activity on most days of the week, if not daily, according to the Center for Nutrition Policy and Promotion and the U.S. Department of Agriculture. Men over 40 and women over 50 who suffer from any kind of health condition or have a risk of heart disease should contact their physician before starting any diet or exercise program.

Gradual Changes

When you make dramatic changes to your diet and physical activity habits, you risk health problems and weight loss failure, says Caruso. Focus on changing one to two things every two to three weeks. This will allow your changes to become habits and promote long-term success.