Hundreds of diet programs, plans and products are available on the market today, all promising incredible results -- and most costing a lot of money. But not only are all these fad diets, supplements, pills and powders expensive, they are almost always ineffective in the long run -- and, sometimes, even unhealthy. Fortunately, you don't need much money, or any special supplements or diet shakes, to lose weight successfully. Weight loss comes down to calories ingested vs. calories burned, and a successful diet plan needs only to follow basic nutrition guidelines.
Step 1
Use the food pyramid to guide your food choices for meals and snacks. The USDA's MyPyramid states that healthy eating emphasizes fruits and vegetables, whole grains, low-fat or non-fat dairy, lean meat and beans and healthy fats. Choose healthy foods from these basic groups as the bulk of your daily diet.
Step 2
Avoid non-nutritious sweets, treats and "junk" foods to cut calories from your diet. Candy, chips, pastries and fast food contain loads of calories and often saturated fat as well, both of which will sabotage your diet quickly. Losing weight requires that you decrease the number of calories you eat each day, and cutting out high-calorie, unhealthy treats will drastically slash your calorie total.
Step 3
Eat smaller portions, no matter what you're eating. Substituting nutrient-rich foods for junk foods will take you a long way in your quest to cut calories, but even healthy foods can ruin your weight-loss efforts if your portions are simply too large. Concentrate on taking smaller servings, and place your food on smaller dishes to make it seem as if you are eating more food than you actually are.
Step 4
Include exercise in your plan. No credible diet plan is complete without physical activity, which burns calories to help you lose weight more quickly. Get at least 30 to 60 minutes of physical activity, five times per week, including cardiovascular exercise and strength training. Remember that exercise does not have to cost money. A brisk walk, jog, dance session in your living room and a game of tag with your kids are all free and get your heart pumping and calories burning.
Things You'll Need
- Exercise equipment
- Athletic shoes and clothing
Member Comments