Diet Plan to Shed Weight

Losing weight revolves around the amount of calories you consume compared to the number of calories you burn off each day. Weight loss can be a challenge if you are not following a healthy nutrition plan. Dieting for weight loss does not have to be about starvation or strict guidelines. You can shed weight by following a balanced, healthy diet.

Consume Natural Foods

Follow a nutrition plan that focuses on food in its natural form. Natural foods take longer to digest, making you feel fuller with fewer calories. Fill up on plenty of fruits and vegetables, whole grains, low-fat dairy products such as cottage cheese and Greek yogurt, lean meats, unsaturated fats such as olive oil and avocado, fish, poultry and eggs. Steer clear of processed or prepared foods like pre-seasoned meals and frozen dinners that are high in chemical preservatives, sodium, refined sugars and saturated fats.

Eat Frequently

Consume five to six small meals per day instead of three large meals. Eating often -- rather than just at breakfast, lunch and dinner -- helps prevent dips in your blood sugar levels, which can cause your energy levels to plummet. Avoid skipping meals, which can send your body into energy preservation mode, making it more likely your meals will be stored as fat, according to the National Federation of Professional Trainers. A small meal should consist of a protein and complex carbohydrate. For example, have 4 oz. of baked tilapia, one cup of broccoli and ½ cup of brown rice.

Eat Less

Decrease the number of calories you consume daily to create a deficit. Monitor your calories using an online program like LIVESTRONG's The Daily Plate. Subtract 500 from your average calorie intake to calculate your daily calorie goal to lose about 1 lb. per week. Do not dramatically lower your calorie intake in attempt to increase your results. The lowest recommended intake is 1,200 calories for adult women and 1,500 calories for men.

Eliminate Empty Calories

Empty calories can sabotage your weight-loss efforts. Adding just 1 tbsp. of cream and 1 tbsp. of sugar packs 100 calories into each cup of your morning coffee, according to MayoClinic.com. Use calorie-free sweeteners and skim milk instead. Having after-work cocktails can also quickly increase your daily calorie totals. One vodka and cranberry juice can load you up with 230 calories. Having a couple of these each day can equal a 1 lb. weight gain per week.