Diet plans for losing fat and dropping excess pounds are everywhere -- on TV, in magazines, in books and online. While some require special foods or supplements and others recommend eliminating entire food groups, they all promise one thing: fast, successful weight loss. But the U.S. diet industry is a multibillion dollar one today, which suggests that many people try again and again to find a diet plan that works for them, without success. If you want to lose fat, you can create your own diet plan using the basics of nutrition and weight loss. Losing fat comes down to diet and exercise; no gimmicks are required.
Step 1
Emphasize fruits and vegetables when planning meals and snacks. Most Americans do not eat enough of these nutrition powerhouses, yet they are integral to a healthy diet and a successful weight-loss plan. Fruits and vegetables are low-fat and low-calorie, making them the perfect foods for losing fat.
Step 2
Cut down on high-calorie, high-fat foods. When trying to lose weight, use moderation rather than complete deprivation. That's because eliminating favorite foods all at once can feel punishing and too difficult to maintain. However, to lose body fat and weight, high-fat, high-calorie treats should be enjoyed on rare occasions, just not every day.
Step 3
Choose leaner sources of protein. Many meats are high in saturated fat and calories, which can sabotage a fat-loss plan. When choosing proteins for your meals, opt instead for fish, poultry and plant-based proteins, such as beans and lentils.
Step 4
Use more whole grains in your meals and snacks. Whole grains contain more fiber and nutrients than refined, white grains such as white bread, corn flakes, white pasta and white rice. By choosing oatmeal for breakfast, whole-wheat bread for your sandwich at lunch, whole-grain crackers for a snack and brown rice with your chicken-vegetable stir-fry or in your casserole at dinner, you'll stay filled up longer and benefit from the added nutrition of these grains as well.
Step 5
Balance your calorie intake with plenty of exercise. A good diet plan will always include lots of physical activity. Activity burns calories to help you lose weight and body fat, and tones your muscles for a sleeker, slimmer appearance. In addition, muscle-building exercises help speed up your metabolism by increasing your calorie-burning muscle mass. Aim for at least 30 to 60 minutes of exercise on most days of the week, combining both cardio exercise -- such as running, walking, cycling or swimming -- and strength-training workouts, and you'll be losing excess fat in no time.
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