The principles behind weight loss are simple. Following through on them and getting results is the hard part. Using simple diets that focus on calorie reduction and increased exercise to help you burn more calories than you eat is the most effective way to not only lose weight but keep it off for the long term. Developing your own diet plan to lose weight will help you have the body you've always dreamed of.
Step 1
Keep a food journal for one to two weeks. Write down everything you eat and drink and the corresponding calorie amounts. Use the food journal to identify times during the day when you're most prone to overeat or indulge in junk food.
Step 2
Determine how many calories your body needs to maintain your current weight by multiplying your weight by 11. Subtract between 500 and 1,000 calories to determine your net daily calorie goal in order to lose between 1 and 2 lbs. per week.
Step 3
Include 100 to 200 calories of your favorite food in your daily meal plan to help control cravings. Choose smaller portions or lower-fat and calorie alternatives to help reduce the impact on your diet.
Step 4
Incorporate exercise into your daily routine. Use a calories-burned calculator to determine the number of calories you burn through exercise and include it in your net daily calories. For example, if you eat 1,850 calories during the day and exercise to burn 350 calories, your net daily calories would be 1,500.
Step 5
Drink eight to 10 glasses of water per day as part of your diet. Drinking water helps keep your body hydrated and reduces water retention, which can keep extra pounds in your body. It will also keep your stomach more full to help avoid overeating.
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