If you want to lose 5 to 10 lb. and keep it off, adopt a diet that promotes gradual but steady weight loss. You do not need a packaged diet or complicated food plan to accomplish this task. Trim 3,500 calories from your weekly intake and you lose 4 lb. per month. Avoid calorie splurges at the coffee bar and restaurant, and you can double your weight loss.
Mediterranean Diet
Following a Mediterranean diet can help you lose 10 lb. This diverse food plan supports healthier eating for the long-term. It centers around fresh produce in the form of salads, berries instead of dessert, fresh fruit juices and grilled vegetables drizzled with olive oil. Eat whole grains like couscous and brown rice instead of refined flour products. For protein, try light fish and shellfish dishes and poultry or vegetarian sources such as nonfat Greek yogurt, cheese and legumes. Healthy fats from olives, avocado, nuts, olive oil and seeds comprise 1/3 of your daily calorie consumption. The diet allows a glass of red wine with your evening meal.
Reduced-Calorie Diets
All weight-loss diets involve some form of calorie reduction. However, you can simplify your diet plan be reducing calories through healthful food choices and portion control. Rather than count every calorie, looking up food chart information or tallying points, just use smaller plates at mealtime. Refrain from piling food high or going back for seconds. Between meals, snack on low-calorie but filling options such as a frozen banana and vanilla yogurt smoothie or oven-roasted sweet potatoes spiked with garlic.
Raw Food Diet
Nutrition expert Dr. Mehmet Oz recommends a raw food diet for improving digestion, cutting added sugars and syrups from your diet and losing weight. In his raw food challenge, you begin by eliminating fast foods and processed foods. You cut out red meat, refined carbohydrates and cooked vegetables for raw, unprocessed fruit, vegetables, sprouted grains, seaweed, dried fruit and coconut milk. By the fourth week, you eat a completely raw diet. Then, you slowly add back healthful cooked foods such as whole grains.
Exercise
Accelerate your weight-loss program by doing exercise daily. If you are new to exercising, begin by walking briskly for half an hour. Slowly add new challenges such as race-walking, jogging, climbing hills, walking while pumping light weights or finishing your walk with a series of pushups, situps and pullups. Add longer strengthening workouts to your regimen a couple times a week. Build lower-body muscle by doing lunges and squats. Work your upper body by holding plank position or doing triceps dips.
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