With all of the fad diets and other options for those who are health- and weight-conscious, it can be confusing to decide which diet plan is the right one for you. Luckily, you don't need an expensive diet plan, a weight loss counselor, a confusing points system or prepackaged meals to lose weight. In fact, the best way to lose weight and keep it off is old-fashioned diet and exercise. Sensible weight loss really is an idiot-proof way to shed pounds. Instead of looking for quick-fix solutions, commit to real weight loss.
Step 1
Understand calories. The Mayo Clinic notes that even with all of the fad diets, all of them come down to one factor, and that is caloric intake. Knowing how many calories you need to eat per day can give you the information you need to lose weight. See the Resources section for a calorie counter that can help give you a good starting point.
Step 2
Consume fewer calories than you burn each day. Think of your body as a bank account. At the end of each day, you want to have a deficit, or be in the "red." Weight loss website SparkPeople.com recommends that if you deposit 1,500 calories into your body through food sources, make sure you perform enough physical activity to merit a 200- to 300-calorie deficit each day; that is, burn 1,700 to 1,800 calories daily. While you burn some calories through simple actions such as breathing and typing, make sure you exercise daily as well.
Step 3
Exercise daily as part of your diet regimen. The National Academies' Institute of Medicine recommends 30 to 60 minutes of physical activity per day. If you are looking to lose weight, you should alternate cardiovascular activity, such as jogging or swimming, with strength training, such as lifting weights or pilates. This will help you burn more calories and boost your metabolism.
Step 4
Track your success in a weight loss diary. The Kaiser Permanente Center for Health Research found that those who kept a diet journal or food diary lost twice as much weight as those who did not. A diet journal helps you stay accountable to yourself by checking in daily. Write down the foods you ate and document your exercise regimen to keep yourself on track.
Step 5
Weigh yourself weekly and aim for a one- to two-pound weight loss per week, as per the Centers for Disease Control and Prevention's recommendations.
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