Weight loss is a common goal of many people who are not in their recommended weight range. The best way to lose weight is to both cut calories and burn more through exercise. Exercise not only burns calories, it also builds muscle and increases metabolism. However, not everyone can or wants to exercise regularly. If you fall into this category, the only other choice you have to lose weight is with a diet plan.
Step 1
Watch your intake of sweets. Refined carbohydrates cause a fast rise in blood sugar. This in turn causes high amounts of insulin to be released, which is a fat storage hormone. A diet to lose weight should exclude "simple" carbs and include complex carbs, which are high in fiber and do not cause a fast spike in blood sugar levels. Candy, ice cream, cakes, pies, cookies, white bread and commercial baked goods are all simple carbs that you should avoid. Whole-grain bread, cereal and pasta, brown rice, oatmeal, fruits, vegetables and beans are all complex carbs that you should include. Eating these high-fiber foods will also help fill you up so you eat less.
Step 2
Eat lean sources of protein. Protein is a macronutrient that helps with muscle repair, it can help keep your blood sugar levels stabilized and it also helps increase your metabolism. Quality sources of protein include lean beef, egg whites, chicken breasts, turkey, cottage cheese, fish and tofu.
Step 3
Decrease your total calories. To lose weight, you need to create a caloric deficit where you are burning more calories than you are consuming. To lose 1 lb., you must burn 3,500 calories. To achieve a 1-lb.-per-week weight loss goal, reduce your daily intake by 500 calories. If you feel advantageous, and you want to lose 2 lbs. a week, reduce it by 1,000 calories. Just make sure you do not go under 1,200 calories a day if you are female and 1,800 calories a day if you are male.
Step 4
Decrease your intake of liquid calories. Calories are still calories in liquid form, and they can add up on your body. Cut the liquid calories from alcohol, juices and soda and replace them with water, which is calorie free and helps to keep you hydrated.
Step 5
Eat a meal every two to three hours throughout the day. Eating multiple meals a day has distinct advantages over two to three meals. Your metabolism can become elevated, you can keep your hunger under control and you can have steady energy levels. Make your meals a balance of protein and fiber-rich carbs. Oatmeal with low-fat milk is an example of an early morning meal.
Step 6
Do not eat at night. As the day wears on and evening approaches, your metabolism slows down. If you were to eat a meal, especially one that is high in simple carbs, it will likely be stored as fat. To prevent this from happening, do not eat at least three hours before going to bed.
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