Dieting is practically a national hobby in the U.S., and yet, so many dieters' weight-loss attempts are unsuccessful. In some ways, it's easy to understand why. Many diet plans prescribe rigid menus of food you don't normally eat. After an initial period of excitement and motivation, you lose interest in your diet and gradually slip back into old eating habits. Fortunately, it doesn't have to be this way. Weight loss is based on calories in vs. calories out, reminds the U.S. Department of Agriculture's MyPyramid.gov. You can build your own diet plan with familiar, enjoyable foods, as long as you keep some basic nutrition guidelines in mind.
Step 1
Cut calories by making smart substitutions for your usual foods. According to the Harvard School of Public Health, the one main tenet of successful weight loss is calorie reduction, no matter how it's achieved. If you take in fewer calories than you burn each day, you will drop pounds. Examine your normal meals and snacks, and see where you can make minor substitutions to reduce your caloric intake, such as using mustard instead of mayo on sandwiches, reduced-calorie butter spread on your bread instead of full-fat butter, skim milk instead of whole or 2 percent, mashed fresh berries in place of jelly or high-sugar jam, baked chicken instead of fried, turkey bacon instead of regular bacon, low-fat frozen yogurt instead of premium full-fat ice cream. There are many ways to reduce your calories while preserving the basic flavor and types of foods you enjoy.
Step 2
Eat smaller portions. Another way to cut calories, and thus lose weight, is to eat a bit less at each meal and snack than you normally would. This way, you can still eat the foods you're used to and that you enjoy, but you're still taking steps to lose weight. Serve yourself slightly less when you eat meals at home, or cut your restaurant meals in half and take the other half home for lunch the next day.
Step 3
Do plenty of physical activity. Both daily physical activity -- such as performing vigorous household chores or taking the stairs instead of the elevator -- and regular exercise -- such as cardiovascular activities and strength training -- are important for successful dieting. Physical activity will help you burn more calories, and will raise your metabolism for greater overall calorie-burning, even when not exercising. MayoClinic.com recommends at least 30 to 60 minutes of moderately vigorous physical activity every day for optimal weight-loss success.
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