Whether or not a diet will actually work depends on a plan for the diet. Even a diet to gain weight must take into consideration asking the right questions, preparation, lifestyle changes, aiming for a goal and proper nutrition to avoid the pitfalls that will lead to dietary failure. Avoid the obvious mistakes of a cold-turkey, lackadaisical or overly-regulated diet. A successful diet that starts fast, then lasts is possible with a plan.
Ask the Right Questions
Ask the right questions to begin a diet plan that will succeed. MayoClinic.com says proper preparation should take into account any previous diets and what did or did not work with those diets. Self-knowledge of one's personality, budget constraints and special needs will help in planning menus, exercise regimens and getting support from family, friends and medical professionals.
Preparation
Preparation for a diet plan that will work should include a medical professional as a knowledgeable supporter. MayoClinic.com says involving a personal physician will help ensure a diet plan is safe and suited to any special medical issues as far as medication interactions and safe exercise routines for any particular weight, age or infirmity. Assemble whole grain and fresh fruit and vegetables that fit into the overall diet plan and eliminate sugary snacks and processed foods so they won't be a source of temptation.
Lifestyle Changes
Making a diet work will involve changes in lifestyle, schedules and activities as well as food choices. Because radical changes in a person's routine are less likely to be successful, MayoClinic.com advises making exercise, food changes and scheduling as convenient as possible to the lifestyle that already exists. Get up slightly earlier in the morning to fit in exercise and do household chores at a faster rate to speed up heart rate. Involve friends and family in activities so the social and physical activities are interwoven. Take the family dog on extra-long, brisk walks. These are all ways to make slight changes in lifestyle that can translate to measurable weight and fitness changes.
Aiming for a Goal
Aiming for a particular goal in terms of weight or a particular body fat-to-muscle ratio is essential for athletes, according to the National Institutes of Health, or NIH. It says that not only are types of food important, but also the timing of when various foods are consumed, to maintain muscle glycogen stores. Glucose stored in the liver and skeletal muscles can be released as energy, but too much stored glucose turns to fat. Iowa State University Extension says only about 2,000 calories can be stored as glycogen energy resources at any one time. Simple carbs such as sugar flush into the bloodstream quickly and are used up, while complex carbs such as whole grains, fruit and vegetables take longer to process and are extended energy sources. The NIH says proper fluid intake and electrolyte balance will contribute to a goal of a target weight or level of fitness. A weekly chart of pounds lost or miles walked may help that goal come into focus to maintain motivation.
Nutrition
Just as proper nutrition can be the difference between an athlete placing first or as an also-ran, proper nutrition can be the difference between a dietary weight-loss "win" and just another failed diet. The NIH says that when all other elements are in place, nutrition makes the difference. Supplementary vitamins and minerals shouldn't be necessary if a proper balance of protein, fresh vegetables, fruit and nuts is consumed. Finding the mix that is also enjoyable and takes into account likes and dislikes may make the difference between another failed diet and one that works fast and then lasts.
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