You've probably seen advertisements for weight-loss products and diet plans that claim to make fat melt away like magic. You are right to be skeptical about these claims. There is no secret formula to weight loss; it is simply a matter of taking in fewer calories than your body uses. With so many diet plans on the market, it can be challenging to figure out which one will work best for you. So, take a few issues into consideration when choosing your personal diet plan.
Step 1
Consult with your doctor to find out whether you should lose weight and how much weight you should lose. When selecting a diet plan, you should also consider specific health issues, such as diabetes or heart disease, the Weight-Control Information Network suggests.
Step 2
Choose a plan that closely mimics your eating habits. "The plan should be based on your lifestyle, and the foods in the plan should be foods you like and commonly eat," says Dr. Judy Rodriguez, a professor of nutrition at the University of North Florida in Jacksonville. You are more likely to stick to a long-term diet if it feels comfortable and familiar to you.
Step 3
Avoid diet plans that exclude entire food groups or require that you eat a specific food every day. Choose a plan that offers a variety of foods and incorporates your favorite foods in moderation, so you are less likely to feel deprived and fall into old eating habits, the U.S. Department of Health and Human Services advises.
Step 4
Choose a diet plan with your lifestyle in mind. If you are too busy to prepare meals or measure portion sizes, you might benefit from a prepackaged food plan. If change is difficult for you, working in healthy eating habits gradually might be a better choice for long-term weight loss.
Tips and Warnings
- Find support that works for you. If you like the camaraderie of people working toward the same goals, a weight-loss group that meets regularly might be a good choice. If you prefer to work toward your goals privately but still want to reach out for support when needed, an online bulletin board might be more appropriate. Try to increase your physical activity to help your body burn more calories.
- Your excess weight didn't appear overnight, so keep your weight-loss expectations realistic. The Weight-Control Information Network suggests aiming for a loss of 1 to 2 lbs. per week.
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