It is easy to fall for all the diets that promise fast results or the diet pills that claim you can lose 30 lbs. in one month, with no diet or exercise necessary. In most cases, falling for these only results in the return of your unwanted weight. Losing weight the right way may take longer but teaches you healthy habits that last a lifetime.
Make a Food Diary
Before you begin, write down everything you eat and drink for one to two weeks. Include all condiments and toppings such as butter, gravy and ketchup. These contain fat and calories as well. When you eat, write down the time, the place and how you feel emotionally. This helps determine any triggers that might contribute to your unhealthy eating habits. Review your diary at the end of the one- or two-week period. You might be surprised by the amount of candy, ice cream and high-fat foods you consume.
Change the Way You Think
Healthy weight loss doesn't begin and end with your eating habits. It is as much psychological as physical. Prepare yourself for permanent lifestyle changes. Think of it as improving your health, not as a short-term diet to lose unwanted pounds. Think of it in terms of preventing heart disease, diabetes, high blood pressure, high cholesterol and some types of cancer; obesity contributes to all of these, according to the American Heart Association. Until you commit yourself to the long term, you will not see the short-term changes you desire.
Eat the Right Number of Calories
When you lose weight quickly, you are burning carbohydrates and losing water, not burning fat, explains the DietChannel website. Cutting your calories too low forces your body into starvation mode, which actually slows your metabolism down, rather than speeding it up. This results in your body storing food in your fat cells when you begin eating normally in the event you choose to "starve" yourself again. Everyone is different and requires a different number of calories to lose weight based on their height, age, gender and level of physical activity. Ask your doctor how many calories you need each day for healthy weight loss to occur.
Expect Gradual Weight Loss
Healthy weight loss is 1 to 2 lbs. each week -- anything more than this is a gift. When you prepare yourself for this amount, you prevent discouragement from setting in, which can ruin your weight loss efforts entirely. Losing weight at this rate also increases your chances of keeping the weight off permanently.
Add Foods You Like
Although fruits, vegetables and low-fat foods are necessary, you won't adhere to your healthy eating plan if you don't like the foods you eat. Make a list of healthier foods you enjoy and design your diet around them. You can also substitute some of your absolute favorites rather than eliminating them entirely. Try low-fat versions of chips, ice cream or yogurt. Save these as your treat for the day. Moderation is the key as long you adhere to your daily calorie count.
Reduce Your Fat Intake
Saturated fats are your arch enemy, both for weight loss and certain medical conditions. Primary sources include red meat, eggs and whole-fat dairy products. Reducing your consumption of these helps control your intake of saturated fat. Eat more skinless, white-meat poultry through the week, along with white fish such as tuna, cod and halibut. Replace whole-fat dairy with nonfat dairy products and egg yolks with egg-white substitutes. Cook with olive oil or canola oil instead of vegetable oil or lard, and enjoy a handful of almonds or walnuts for snacks instead of cookies. Cutting back on fat helps reduce your caloric intake and can help lower your cholesterol as well.
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