For most people, losing weight is hard work, and there's no easy fix. Diets and supplements that promise big results in short amounts of time are rarely reliable, safe or balanced, so it's important to investigate a plan fully before committing to it. Fortunately, employing a few useful strategies and tips can make any plan easier to follow, more convenient and more motivating.
Diet Basics
Whole, nutritious foods make up the foundation of a healthy diet. Common examples include fruits, vegetables, whole grains, lean meats, legumes, nuts, seeds, fish and low-fat milk or dairy products. In general, whole foods have more vitamins, minerals and nutrients than processed or prepared foods and also have less saturated fat, sodium, cholesterol, added sugar and fewer calories.
Considerations
Eating fewer calories, healthier foods and less fat and sugar is one of the most helpful steps to take toward weight loss. Another step with equal or greater importance is to adopt a regular exercise routine. The American Council on Exercise notes that the most effective workouts for weight loss include strength training, aerobics and flexibility. Quitting dangerous habits, such as smoking and drinking too much alcohol, can also make a positive difference in the battle for weight control.
Planning
Planning is one of the more tedious parts of sticking to a healthy weight loss plan, but it's also one of the most important. Katherine Zeratsky, registered dietitian for the Mayo Clinic, remarks that menu planning is likely to save time and money for most people as well as make it easier for them to stick with a diet. She suggests keeping healthy staples --- such as brown rice, whole-grain bread, whole-wheat tortillas and canned fruits and vegetables --- on hand and building meals from them every week with a new grocery list that includes fresh fruit and veggies, low-fat dairy and lean meat or fish that's on sale.
Guidelines
Following professional guidelines in a weight loss plan can make the difference between temporary and lasting results. The U.S. Department of Agriculture recommends eating a balance of whole grains, low-fat dairy, lean proteins, fruits and vegetables every day, as illustrated in its food pyramid (see "References"). For weight loss, the ACE urges people to exercise for 45 minutes at a time at low or moderate intensities on five or six days per week.
Tips
If possible, add cooking to your diet plan. Grabbing meals out may be more convenient, but it's rarely as healthy. HelpGuide.org emphasizes the main benefit of cooking as having complete control over ingredients, preparation methods and serving sizes, making it far easier to stick to any diet plan. To save time, try large-batch recipes or combining fresh ingredients with convenience foods, as Dairy Council of California subsidiary Meals Matter suggests.
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