Healthy Eating Plans To Lose Weight

Finding a weight-loss plan that is healthy and safe can be tougher than it seems. Many programs that promise quick results aren't designed to meet the body's needs or keep weight off over time, and other programs can carry very high costs. A healthy eating plan doesn't have to cost a fortune, and if it's used effectively, it will help with safe, lasting weight loss.

What to Include

A healthy eating plan should include foods that are nutritious, filling, diverse and low in calories. A helpful guide is the U.S. Department of Agriculture's food pyramid, which recommends items such as whole grains, fruits, vegetables, lean proteins and low-fat or nonfat dairy products. Whole, natural foods usually offer some of the best nutritional values, and cooking at home is an easy way to showcase such foods. Include at least some foods that are high in fiber, since they can help you feel fuller longer. Replacing some grains or meats with fruits and vegetables boosts fiber intake and lowers net calorie count, according to the Centers for Disease Control and Prevention.

What to Exclude

Every successful diet has some degree of flexibility. A healthy plan allows occasional treats and indulgences but focuses on healthy, low-calorie foods. The trick is making treats an exception rather than a rule. Try following some guidelines. Limit the amounts of saturated fat, transfat, cholesterol and added sugar you eat each day. Avoid processed and refined foods when possible, because they tend to be less nutritious than whole foods. Finally, eat restaurant food or fast food only rarely; instead, cook at home.

Results

A healthy and effective eating plan should lead to gradual, consistent results. Most healthy weight loss plans should result in a loss of 1 to 2 pounds a week. Weigh yourself before beginning a plan and then each month thereafter. If your weight isn't dropping, consider further cutting the calories in your plan or increasing your exercise time.

Tips

According to the Mayo Clinic website, dieters can increase their chances of success by considering their personalities and lifestyles as they relate to a healthy eating plan. Thinking about what did and didn't work in your past diet plans. Find a plan that fits your schedule and lifestyle. Look for sources of support, such as work groups, family members, friends or exercise classes.

Considerations

In addition to following a healthy diet, there are other factors that can impact weight loss. The Cleveland Clinic stresses the importance of a complete exercise plan that includes stretching, aerobics and strength training. Exercise burns more calories than regular daily activities and can speed up weight loss. Generally being more active, such as taking time each day to make your bed or clean your home, can also help with weight loss and establishing a healthier lifestyle.