According to a 2009 article in the United Kingdom's leading newspaper, "The Telegraph," six out of 10 people will give up on their New Year's resolution one week into the new year. When it comes to weight loss plans, women tend to give up even faster than men do. One of the reasons plans don't work is they tend to be extreme. If you haven't exercised for the past two years, a resolution of working out an hour seven days a week is just not realistic.
Planning
Rather than making a general resolution to lose weight, the key to success is having a specific plan. There are many free websites, such as Fit Day and Start Your Diet, that allow you to create a meal plan based on your current weight, goals and food preferences. Choose a site that offers recipe suggestions, shopping lists and tips on how to stick to the diet. The plan you create should also give you a good idea of how many calories you should be eating, so you can then eliminate empty calories that are driving up your total daily intake.
Setting a Realistic Goal
According to Mayo Clinic, to lose a pound you need to eliminate 500 calories from your life every day, whether that means cutting them from your diet or burning them through exercise. A realistic goal is to lose one or two pounds per week, so try figuring out how long your plan should last to lose all the extra weight.
What to Eat
Unless you want to try a specific diet, your best option is to eat a balanced diet that doesn't eliminate any food groups. Ideally, focus on eating plenty of fiber, which keeps you full but has very few calories. According to registered dietitian Donna Feldman in a piece for The Diet Channel, the best sources of food include vegetables, fruits and whole grains. Lean protein should be the other element in your diet. How much of each food you need to eat depends on your calorie needs, so note the amounts given when you set up your meal plan online.
What to Avoid
Above anything else, avoid crash diets. They are impossible to maintain for long periods, which means you're more likely to give up on your weight loss resolution quicker if you're starving yourself. Your next goal is to make high-calorie foods that are full of sugars and fats a rarity. Don't deprive yourself, but instead allow treat occasionally. For example, have six days of healthy, balanced eating and then reward yourself with a slice of chocolate cake on the seventh day.
Special Considerations
According to an article in Reader's Digest, one of the most important things you can do to ensure weight loss success is to plan for downfalls. For example, if you like snacking, come up with a meal plan allowing several small meals a day so you don't feel deprived. If you cannot cook or don't have the time for it, try changing that, but plan around it. Buy frozen or canned foods and keep an ample supply of ingredients ready so you can put something together in minutes.
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