Millions of dollars are made every year by companies who pitch the latest and greatest book, supplement or exercise device guaranteeing quick, easy and long-term weight loss. This sounds like a dream come true to you, especially if you have tried dieting in the past, only to fail and regain the weight. But when these fads -- these gadgets -- fail as well, you return to your bad eating habits and gain more weight than you initially had to lose, looking once more for a weight-loss miracle. This is yo-yo dieting. To meet your goals, you need to break this cycle.
Step 1
Set realistic weight-loss goals. Although some diets claim you can lose 15 lb. in 15 days, this is not realistic or healthy. Even if this diet holds true to its word, chances are you will regain the weight and discouragement will overcome you. Set a goal of 1 to 2 lb. per week.
Step 2
Make your goals personal. Write down any time constraints, physical limitations and health problems that might interfere with your weight-loss efforts. Speak to your doctor about your concerns, and ask him to help you devise a plan that works for you. Putting thought into your diet before you begin makes it easier to adhere to it.
Step 3
Start your diet slowly, making small changes rather than large. Starting your diet with too much intensity -- such as changing all your habits all at once -- can make you want to give up too soon. Start with small changes each week. Swap soda for water, eat your broccoli without cheese sauce or enjoy a fruit smoothie for dessert rather than a bowl of ice cream.
Step 4
Eat six small meals instead of three large meals. Every time you eat, you increase your metabolic rate. This gives you more energy, and burns more fat and calories. Eating more frequently also keeps you satisfied, preventing you from eating high-calorie, high-fat foods.
Step 5
Plan a cheat day. Give yourself a day to eat some of your favorite foods -- in moderation. This gives you the opportunity to indulge a bit, and prevents the guilt from setting in that throws many people off their diet.
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