It often takes several starts and stops before finding a diet and exercise program that works for you. The proliferation of diet books, Internet websites and television shows dedicated to weight loss can be overwhelming. MayoClinic.com says that to have success at losing weight, you must find a diet plan that helps you permanently change your lifestyle. When you begin to research what diet and exercise plan will work for you, consider whether you can live with the plan long-term.
Step 1
Write down your weight loss and exercise goals as recommended by the National Institutes of Health. List your goal weight, your size goal, your medical goals, such as lowering your blood pressure or cholesterol, and your exercise goals. Set both short- and long-term goals both for weight loss exercise and exercise. Set small initial weight loss goals, such as lose 5 lbs. in six weeks. Include exercise goals, such as taking more steps during the day and strength training.
Step 2
Ask your doctor or nutritionist for advice. Research her suggestions as well as conducting your own research. Use the Internet to look at details of reputable plans, read diet book reviews and visit online diet groups. Research government diet plans such as DASH, MyPyramid.gov, Heart Healthy Diet or TLC diet, as recommended by the U.S. Department of Health and Human Services.
Step 3
Make a chart listing the three plans that appeal to you most. List time commitment, types of recommended foods, excluded foods, exercise recommendations, accountability and support systems, and how the plan requires you to monitor your food intake. Look at your three favorite plans, side-by-side, and compare the plans to the recommendations from the Weight-Control Information Network. Exclude any plan that recommends non-prescription diet supplements, excluding certain food groups or promises unrealistic rates of weight-loss.
Step 4
Compare the specific exercise programs recommended by your potential diet plan or an individual exercise program. Look for an exercise program that offers progressively more challenging workouts and affords you the opportunity to start at your personal fitness level. Follow the advice of the American Council on Exercise and look for a program that incorporates strength training with cardiovascular training for the most well-rounded exercise approach.
Step 5
Analyze the costs of each program. Diet books can be inexpensive and free websites are easy on your budget, but if you feel that a for-profit program will help you meet your goals, do not let cost be the deciding factor. Consider both the cost and the level of support, recommends the Weight-Control Information Network. An individualized program may enable you to discuss your feelings concerning the emotional aspects of eating whereas a book- or website-based program may not.
Step 6
Make your choice and move forward. Purchase the book, join the website, download the diet plan or attend a meeting at a weight loss center. Ask about refund possibilities if you are not satisfied with the program. Make an eight-week commitment to fully try the eating program and follow the exercise plan before trying something new.
Tips and Warnings
- Look for plans that use the food pyramid as an example of healthy eating. If you join a gym, consider meeting with a person trainer to get started. Borrow a diet book from the library before purchasing.
- Follow your doctor's advice on weight loss programs and how much exercise you should do.
References
- MayoClinic.com: Weight Loss: 6 Strategies for Success
- National Institutes of Health: Your Weight is Important
- U.S. Department of Health and Human Services: Heart Healthy Eating
- American Council on Exercise: Strength Training 101
- Weight-Control Information Network: Choosing a Safe and Successful Weight-Loss Program
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