Planning your diet plan before you get started might improve your chances of success. Instead of just doing a crash diet for a few days and then going back to your pre-diet eating habits, come up with a plan that's sustainable. This is especially important if you have a lot of weight to lose, and you need a diet that you can stick to for weeks or months.
Step 1
Choose the diet plan you want to follow. Depending on your preferences and dietary habits, you might do better on a low-carb or a low-fat diet. Or you can simply choose a diet plan that features a reduction in calories but doesn't require any specific foods. You can also use a website like Health.com to compare diet programs and see which one will most likely work best for you.
Step 2
Set a weight loss goal. According to MayoClinic.com, you should aim for a weight loss of not more than 2lbs. per week. Set goals for long-term weight loss as well, such as "lose 25lbs. by December 1." Finish the list with diet and exercise goals. For example, you can plan on exercising four times a week and eat five small meals a day. The more detailed your goal list, the easier it will be to stick to it.
Step 3
Give your kitchen a makeover. Get rid of any foods that don't fit your new diet plan. Replace unhealthy chips and cookies with nuts, dried fruits or whole-wheat crackers. Stock up on frozen vegetables, low-fat dairy products and whole grains like brown rice. Keeping healthy food around will make it easier to stick to your eating plan.
Step 4
Create a plan to deal with roadblocks. For example, you can give yourself a day off your diet every week or every two weeks. When you're tempted to eat something, just remind yourself to wait till your day off. Think of ways to deal with temptation, as well. Make a list of options to eat. When cravings or emotional-eating urges strike, you could go for a walk, have coffee with a friend, get a manicure, or take a bubble bath.
Tips and Warnings
- Check your progress regularly. If you're not losing weight as planned, you might need to adjust your diet or exercise habits.
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