You can lose weight and become healthier without a trendy diet plan. Adopting a nutritious diet that doesn't ban foods or make eating a complex ordeal often helps people lose weight and keep the pounds off better than fad diets, according to the American Dietetic Association. The ADA recommends you ditch diets that promise rapid weight loss, allow unlimited quantities of a specific food like cabbage, advocate eating certain food combinations at certain times of the day, have rigid menus or don't require exercise.
Step 1
Find your baseline calorie need, which is the number of calories you need to maintain your current weight. Consult with a dietitian or use the ADA's formula to get a ballpark figure. Multiply your weight by 13 if you have an average weight and activity level. Multiply by 10 if you are obese and sedentary. Multiply by 15 if you are extremely active.
Step 2
Aim for slow and steady weight loss if you want to pare pounds. The most effective and sustainable weight loss rate is 1 to 2 pounds per week, according to the Mayo Clinic. That means you need to burn between 500 and 1,000 calories more than you take in daily.
Step 3
Eat nutrient-dense foods rather than energy-dense foods, the Mayo Clinic recommends. Energy-dense foods such as candy and processed food have a high number of calories relative to their volume. Nutrient-dense foods like fruits and vegetables have a high number of vitamins, minerals, enzymes or other beneficial nutrients relative to their volume. Whole grains like oatmeal and brown rice are more nutrient dense than refined carbohydrate products like white bread or pasta. Legumes, fish, lean cuts of meat and poultry without skin are nutrient-dense protein choices.
Step 4
Do the DASH. The Dietary Approaches to Stop Hypertension, or DASH diet, is included in the U.S. Dietary Guidelines. It calls for eating a certain number of servings from each food group. The number depends on activity level and age. For example, if you need 2,000 calories a day you'll eat six to eight servings of grains, four to five servings of vegetables and fruits each, two to three servings of low-fat dairy products, six or fewer servings of lean protein, and two to three servings of nuts or oils. You'll also eat four to five servings of nuts, seeds and legumes per week and five or fewer servings of sweets and sugars each week. The DASH diet helps heart health, according to studies sponsored by the National Institutes of Health.
Step 5
Choose a balance. Food Pyramid guidelines are somewhat flexible, so find a ratio of protein to carbohydrate to fat that works for you. Protein can make up 10 to 35 percent of your diet, carbs can encompass 45 to 65 percent and total fat can make up 20 to 35 percent of your daily diet. Saturated fat, however, should comprise of just 5 percent. The best long-term diet is one that appeals to your taste buds and that you are comfortable following, so if you enjoy protein up that ratio and if you enjoy vegetables and variety create your own Mediterranean --type diet, recommends the Harvard School of Public Health.
Step 6
Get moving. Studies show that people who are able to improve health and/or keep weight off for a long period of time get regular exercise, according to the Mayo Clinic. The Physical Activity Guidelines for Americans call for getting 2 hours and 30 minutes weekly of moderate-intensity exercise. If you're time challenged you can opt for 75 minutes of vigorous-intensity aerobic activity per week. Muscle muscle-strengthening activities like Pilates or lifting weights need to be done 2 or more days each week. Work out for at least 10 minutes at a time, according to these guidelines from the U.S. Department of Health and Human Services.
Tips and Warnings
- Pick and prepare foods and beverages with little sodium, added sugars or "bad" trans or saturated fats for best success.
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