Weight loss occurs when you create a calorie deficit---consuming less than you expend. This requires you to make smart food choices and to move more---which is hard to do without a plan. When you are stressed, hungry and rushed, the fastest, easiest and most delicious-looking meal usually wins out while attention to caloric content and nutrition suffer. Devise a diet program to keep you on track and help you drop those pounds.
Step 1
Set your goals. Use a BMI calculator to determine a healthy body weight (see resources) and figure out how much weight you need to lose. Break that number up into smaller goals if you are more than 10 lbs over weight---celebrate every 5 lbs or so lost along your journey.
Step 2
Aim to cut out 500 calories a day to lose a pound a week. Divide this daily caloric intake among your meals---for example, for a 1400 calorie a day goal allocate 300 calories for breakfast, 400 for lunch and 500 for dinner. Reserve 200 calories for snacks. Keep a food diary for several days to determine places where you can immediately cut back. Eliminate discretionary calories first, such as alcohol, sweets and butter.
Step 3
Write down everything you will eat for one week. Plan breakfast, lunch, snacks and dinner for every day---keeping in mind scheduling complications like meals out, parties or work commitments. Check restaurant menus on-line to make healthy choices in advance to avoid temptation. Each meal should contain a healthy ratio of about 55 to 60 percent carbohydrates, 20 to 30 percent fats and 15 to 25 percent protein. Consult healthy cooking magazines and stress foods low in saturated fat and high in whole grains and mono-unsaturated fats. Include menu options that can be resorted to in an emergency (like back up on-the-go breakfast foods, such as a yogurt and a banana or a healthy frozen dinner).
Step 4
Go shopping. Devise a list from your meal plan and purchase everything you will need for the week. Restock your pantry with healthy basics like olive oil, balsamic vinegar and fresh herbs and spices. Throw out junk food even if someone else in the house will eat it---you cannot risk the temptation.
Step 5
Cook meals in advance. Take time on a day that you are not over-scheduled and prepare some of the healthy recipes on your plan so they will be accessible in the fridge or freezer even if you are on a tight schedule. Strive to pack lunches the night before so you can grab them on a busy morning.
Step 6
Write down your experiences for the week. Record times when you felt too hungry or fell off track. Correct for these problems when you devise your plan for the next week---including foods that you found more satisfying, or perhaps adding a hundred calories to each day to prevent feelings of deprivation. Remind yourself that weight loss is a process and will take time.
Tips and Warnings
- Diet is important, but incorporating exerciser will only accelerate your progress. Remember, as you lose weight, you will begin to need fewer calories to fuel your engine. As a result, you may find you need to reduce calories further in order to keep weight loss happening.
- Do not skip meals or dip below 1200 calories per day. Both set you up for failure because it is hard to stick to a plan on which you feel deprived. Too low of calories also causes energy dips, moodiness and may cause your body to hold onto fat.
Things You'll Need
- Calendar
- Pen and paper
- Lean protein
- Mono-unsaturated fat
- Fresh fruits and vegetables
- Healthy frozen dinners
References
- Harvard University School of Public Health: What Should You Eat?
- "You, On A Diet", Michael F. Roizen, M.D., Mehmet C. Oz, M.D. 2006
Member Comments