If you're looking to lose weight, you'll find many diet plans available online, in magazines and in books. You may also see commercials for various diet plans and products on TV and wonder if any of those are right for you. The choices are so numerous that it can be confusing to determine which to try and how to start. But when it comes to adopting a diet plan that works for you, you don't need gimmicks or special products. All you really need are some basic nutrition and fitness guidelines, which you can personalize to fit your own tastes and lifestyle.
Step 1
Include foods from all major food groups. According to MayoClinic.com, a healthy, appropriate diet plan is one that provides balanced nutrition from the main food groups. While it's fine to choose foods according to what you enjoy eating, make sure to include fruits and vegetables, lean proteins, whole grains, low-fat dairy and healthy fats from nuts and seeds.
Step 2
Trade out high-calorie, unhealthy foods for lower-calorie, more nutritious substitutes that you enjoy. A healthy diet plan limits foods high in saturated fat and sugar, but there are tasty swaps that provide better nutrition. If you normally go for chips, choose low-salt pretzels or crunchy raw veggies instead. If you used to eat ice cream for dessert, choose low-fat frozen yogurt or a piece of sweet, ripe fruit.
Step 3
Reduce calories through smaller portions, but don't cut calories too drastically or cut out entire food groups. Strict, rigid diets are not healthy or sustainable in the long-term, says the University of Missouri News Bureau. Focus on taking slightly smaller servings at mealtime and cutting down on large snacks.
Step 4
Pick a type of exercise you enjoy, and do it regularly. All healthy and effective diet plans involve exercise, but your plan needs to include activities that you find fun and can fit into your lifestyle. The American College of Sports Medicine recommends at least 30 to 60 minutes of cardiovascular exercise, five times per week, and says that some people trying to lose weight may need 60 to 90 minutes of exercise per session.
Step 5
Make diet and exercise changes that you can stick with over time. Every aspect of your chosen diet plan should reflect lifestyle changes you can imagine doing indefinitely. The goal is to improve your nutrition and fitness for good, not change your habits for the short-term and then revert to unhealthy behaviors later on. Make moderate, reasonable changes to enjoy long-term diet success.
Things You'll Need
- Athletic shoes and clothing
- Exercise equipment or outdoor exercise space
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