Dieting is sometimes frustrating and overwhelming, especially when you feel desperate to lose your unwanted weight. Choosing the right meal plan for your needs may only add to your frustration, throwing confusion into the mix. You don't know whether low-fat is better than low-carb; all you care about is becoming fit and healthy. You can put an end to your confusion by using the tried and true method: calorie counting. Once you know how to create your diet, you will quite possibly find it the most rewarding method of losing weight.
Step 1
Use a calorie calculator to determine the number of calories you can eat each day and still lose weight. The number of calories you need per day differs from the amount another person needs. Total calorie count is based on age, height, level of physical activity and gender. The baseline is 1,200 calories per day for a woman, and 1,800 per day for a man. A calorie calculator is available in the resources section.
Step 2
Set a healthy weight loss goal. Before designing your diet, set a realistic weight loss goal. AnneCollins.com explains the best calorie-controlled diet will help you lose 2 lb. a week. This goal is healthy and promotes long-term weight loss.
Step 3
Plan your diet around all the food groups--including fats. Your diet should be high in fiber and whole grains, and include lean meats and some fats. Examples include fruits, vegetables, poultry, fish and oils such as olive, canola and sunflower. Almonds, walnuts and peanuts are more sources of healthy fats, and help protect against heart disease. Your personal caloric intake determines how much of each type of food you require in your diet.
Step 4
Check the caloric content of the foods you eat. The USDA has an online national database you can use to check the nutritional information of every food in your diet. Using it allows you to plan your diet right down to the exact calorie.
Step 5
Divide your calories through the day. Eating three meals and three snacks each day keeps your metabolism high, helping you lose weight consistently. Set a meal and snack schedule, dividing your calories evenly between them. Stick to this schedule every day.
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