It's true: eat fewer calories than you burn and you will lose weight. It's the concept all diets rely on and why fad diets work- at least for a time. But in the long run, we sabotage our weight loss efforts as well as our health if we fail to eat properly. Whether you jump in with both feet or ease into a weight loss program, eating properly is key to long-term weight management.
Get ready, get set...
Step 1
Do your research. All diets are not created equal and you may need to follow or avoid certain weight loss plans based on your health status, activity level, food intolerances or cultural preferences. If possible, talk with a dietitian or other healthcare professional before starting. The American Dietetic Association can connect you with dietitians and other nutritional resources, including reviews of popular diets.
Step 2
Make a menu and stick with it. Most of us get sidetracked from our weight loss goals not because we lack the knowledge or motivation but because we simply do not have access to the right foods at the right time. A menu lets you plan ahead and even helps during an unplanned restaurant meal because you already have an idea of what will fit into your daily plan and you can choose accordingly.
Step 3
Keep a diary. The simple act of writing down what you eat can double your weight loss, according to a 2008 study in the "American Journal of Preventive Medicine Online". All you need is a notebook and pen to jump start your success. Weigh yourself often enough to gauge your progress, keep a record and make adjustments as needed.
Go!
Step 1
Eat frequent, small meals. Snack at least every three hours and carry only foods that come in their own packages, like fruit, nuts and hard-boiled eggs. High in fiber or protein, these snacks will keep you feeling satisfied and provide energy to get through the day.
Step 2
Divide your plate into sections. Half of your plate should be vegetables or low glycemic fruit, one quarter should be whole grains and one quarter should be lean meat. When it comes to fruits and veggies, go for color. A variety of colors ensures that you are getting a wide range of vitamins and disease-fighting phytochemicals.
Step 3
Love that low-fat dairy. A study published in the Journal of Clinical Endocrinology and Metabolism revealed that adequate calcium intake was a significant component of successful weight loss attempts and long-term weight management. Since low-fat dairy products provide the best type of calcium, try for two to three servings of low-fat or skim milk, yogurt, cottage cheese or even pudding made with fat-free milk.
Step 4
Drive past the drive-thru. Foods that come through a window tend to have more calories, fat and sodium than their homemade counterparts; even salads are suspect. However, if you absolutely have no other choice a small hamburger with only half the bun, a bean burrito, or a grilled chicken breast sandwich (hold the mayo) and a side salad are among the better options.
Step 5
Make your calories count, even if you don't count your calories. You don't have to give up foods you love to lose weight. According to the American Dietetic Association, smaller portions of your favorite foods will shave calories and help you stick to your diet. Slower weight loss over a longer period of time still means a healthier end weight.
Tips and Warnings
- If you stop losing weight but are still following your diet, add 500 calories a day for a week or two. The extra fuel will restart your metabolism and you will begin to lose again when you return to your plan.
- Consult your physician or a nutritionist before starting a very low calorie diet. Don't expect to lose more than 1-2 pounds per week. Any more than that and it's likely water (which is okay in the first few days) or muscle (which isn't). Eating too few calories will slow your metabolism and stall your weight loss.
Things You'll Need
- Notebook
- Pen
- Scale
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