You will see a great many well-advertised diet plans out there -- everything from "miracle" supplements to online services, packaged food programs and fad diets that forbid all but one or two foods. But the reality is, most of these diet plans are ineffective, expensive or both. You don't need all the hype and fancy packaging to eat healthy and lose weight successfully. What weight loss really comes down to is good nutrition plus regular exercise. With some basic diet guidelines, you can quickly and healthily lose weight at home -- without spending money on pills, powders or special foods.
Step 1
Eat fewer non-nutritious treats, fried foods and fast food -- or cut them out of your diet completely. Food, such as candy, cookies, chips, ice cream, french fries and pastries, are loaded with calories. The first step in losing weight healthily and quickly is to cut down on or eliminate junk foods.
Step 2
Replace unhealthy foods with nutritious foods from each food group. These include fruits and vegetables, whole grains, lean protein, low-fat or non-fat dairy foods and healthy fats. Choose mainly whole, unprocessed foods for optimal nutrition, and avoid foods with added sugar or sodium. By concentrating on fresh, natural, nutrient-rich foods rather than fatty snacks and high-sugar treats, you will automatically reduce your caloric intake, leading to quick weight loss.
Step 3
Decrease your portion sizes. To further reduce your calories, consciously take smaller portions at meals and choose smaller snacks throughout the day. Try drinking a large glass of water before each meal or snack to help fill you up before you begin to eat. Choose high-fiber foods, which are satisfying in smaller portions. Eat meals and snacks off salad plates and small bowls rather than standard-sized dishes, which can "trick the eye" into perceiving portions as larger than they actually are. This can help you feel more satisfied with less food.
Step 4
Add frequent exercise to your schedule. No diet plan is complete without the inclusion of regular physical activity. Pick an activity you enjoy, such as running, walking, vigorous gardening, dancing or playing sports. Aim to participate in your chosen activity on most days of the week, ideally for 30 to 60 minutes each time.
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