Slimming down requires a healthy diet plan, rich in nutrients and low in calories. Finding your ideal daily caloric intake is the first step in ensuring a weight loss plan is right for you. Consuming too many or too few calories each day can be unhealthy. It's best to consult your doctor to help develop your weight loss diet plan.
The Facts
The keys to losing weight are eating nutritious foods and controlling your calorie intake, according to the U.S. Department of Agriculture's "2005 Dietary Guidelines for Americans." The U.S. Department of Health and Human Services (DHHS) defines overweight and obese individuals as those with a body mass index (BMI) of 25 or higher. The normal range is 18.5 to 24.9. Reducing your BMI can decrease your risk of developing obesity-related diseases, including type 2 diabetes, heart disease and stroke.
BMI
You can determine your BMI in one of two ways. The first, and easiest, way is to use an online BMI calculator -- most of them are free. The other way is to first multiply your weight in pounds by 703. Next, divide that answer by your height in inches. Finally, divide that answer again by your height in inches to reach your BMI score. Once you know your BMI, you can gauge exactly how aggressive your diet plan needs to be.
Types
Commercial diet plans are available, although the USDA suggests you avoid diet plans that greatly limit or eliminate fats, carbohydrates, fruits or calories. These types of diets are often referred to as "fad diets." The USDA offers a free weight loss diet plan at MyPyramid.gov. This online tool gives you a personalized diet plan, based on your age, sex, body type and daily physical activity levels. Another healthy diet plan that can help you lose weight is the DASH Diet plan, designed by the American Heart Association. This plan has helped people lose 10 to 35 lbs. within just a few months, according to DASHDiet.org.
Time Frame
Losing weight is not a fast process. The DHHS recommends losing weight at a safe rate of 1 to 2 lbs. per week. This is the equivalent of creating a calorie deficit of 500 to 1,000 calories per day. A calorie deficit simply means you take in fewer calories than you burn. At this rate of weight loss, you can expect to lose 26 to 52 lbs. just six months after starting your new diet.
Meals
The USDA suggests focusing on the primary food groups, including vegetables, grains, fruits, low-fat or non-fat dairy, lean meats and other protein sources, like seeds and nuts. The types of foods that will help you slim down are those that are low in calories and high in nutritional value, such as broccoli, apples, skim milk and oatmeal. It may also be beneficial to eat smaller meals more frequently throughout the day. This can help keep your metabolism high for a greater calorie burn all day long, according to New Mexico State University.
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