The most successful diets are based on healthy nutritional choices and realistic diet and weight-loss goals. If you're beginning a new weight-loss plan, you should consider health and wellness advice provided by medical resources and health organizations. Many organizations, such as Mayo Clinic and the U.S. Department of Agriculture, note that long-term weight management is the result of simple, lasting lifestyle changes. Structuring a consistent diet and exercise plan that you can consistently follow over the long term will promote lasting weight management.
Healthy Food Choices
While some diets suggest you cut out certain food groups, such as fats or carbohydrates, the most successful diet plans encourage you to select healthy alternatives. For example, instead of following a fat-free diet, you can plan meals from a variety of low-fats foods, such as fruits, vegetables and lean proteins and use sparing amounts of healthy fat, such as olive or sunflower oils. In addition, instead of removing carbohydrates from you diet, you can select healthier, whole grains, such as whole-grain cereals, breads and pastas. Using the U.S. Department of Agriculture's MyPyramid as a reference will help you plan healthy, balanced meals.
Healthy Weight-Loss Goals
Some diets focus on quick weight loss or "easy" solutions to dietary issues. Most of these strategies reduce calories to such a degree that you may feel hungry and tired. Consulting with your doctor before starting a diet will allow you to properly assess you body mass index and set a realistic and healthy goal weight. Healthy weight loss occurs at a rate of 1 to 2 lbs. per a week, and any plan that encourages faster results may have unhealthy side effects, such as hunger, cravings, low mood and loss of energy.
Exercise
If you don't already have a daily exercise routine, you should begin with light workouts for a least 30 minutes a day. Activities can include exercise classes, walking, jogging or biking, and you should slowly increase the length and intensity of your workouts over time. It's important to remember that weight loss results from burning calories, so when you exercise, you are helping your body burn off extra fat and increase your overall muscle tone.
Tracking Progress
Effective diet plans track progress over time. You should monitor and record your weekly calorie intake, hours of exercise and weight loss. You can use a weight loss journal or computer-based tracking programs. Many websites offer free tools for recording and charting your progress. Tracking your results ensures that you're making steady progress at a healthy rate. Reviewing your total weight loss and the changes you have accomplished can also help you stay motivated during difficult times.
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