If you're just starting out on a diet program, you may be overwhelmed by all the advice available to you. The only way to successfully lose weight and keep it off is to make lifestyle changes that result in a calorie deficit each day. To lose one pound, you must burn 3,500 calories. Fad diets and diet pills that promise very quick weight loss without much effort are ones to stay away from. Instead, make changes to your eating and exercise habits that support healthy weight loss of 1 to 2 lbs. per week.
Start Slow
Completely changing your diet all at once will be frustrating and may cause you to throw in the towel prematurely. Make small steps over time so that you are more likely to stick with the changes you are making. For example, add a serving of fruits and vegetables to your diet each day for a week. The next week, skip a few cans of soda. Then add a daily walk or bike ride. Making one change at a time makes it easier to fit the changes into your busy schedule and won't make the process of weight loss so overwhelming.
Personalize Your Program
Tailoring your diet according to your specific life circumstances increases the odds that you will stick with it. Choose a program that includes foods you like to eat and that are easy to find and fit within your budget. If your schedule is tight, choose a diet that doesn't require a lot of time cooking or recording information. If you have health conditions, you need to work with your doctor to be sure that the diet you choose doesn't compromise any treatments you are currently following.
Keep a Food Journal
Writing down everything you eat holds you accountable and is often the motivation you need to resist temptation. Keeping a record of what you eat, when and how you were feeling provides insight into what times of day and what emotions cause you to overeat or make poor diet decisions. This also allows you to see where you could cut calories by choosing different foods or by making substitutions when cooking. Many products are available to assist you in keeping track of your calorie intake, but a simple spiral-bound notebook will do just fine.
Choose Exercise That You Enjoy
Part of any good diet is the incorporation of exercise to help you burn calories and stay healthy. Aim for 30 minutes each day. The trick to making physical activity work for you is to choose something that you like to do. This increases the chance that you will stick with it and achieve your weight-loss goals. Good workout options for beginners include yoga, swimming and walking. These activities allow you to ease into exercise and build your endurance without a high risk of injury. Talk with your doctor before beginning a new exercise routine.
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