Choosing a Diet Plan
Choosing a diet plan is an important step toward
weight loss. You want to be sure you’re picking a plan that you can stick with to see results. Before starting any diet, it is wise to visit your doctor for a complete physical. Seeking out a Registered Dietitian is also a good idea, because your dietary intake can be tailored to your individual lifestyle and needs. In addition to these healthcare resources, here are a few things to look for in a healthy weight loss diet.
General Requirements
Your diet plan should be realistic. Any program that claims you will lose weight quickly or that requires the purchase of expensive supplements should be closely scrutinized. A sound regime should include three basic principles: monitoring of food intake, increasing physical activity, and addressing the psychological component of weight loss, including the idea that it is a lifestyle change and not a quick weight loss fix. Including all three of these components contributes to easier weight loss and long-term success.
Slow, Gradual Weight Reduction
One pound of weight contains 3500 calories. This means you have to burn this many calories to lose one pound. With a daily deficit of about 500 calories, through decreased calorie intake and increased exercise, the rate of weight loss will be one pound a week. The recommended rate of weight loss is one to two pounds a week. This will help ensure that fat is being lost. A weight loss greater than this means you are losing your lean body mass in addition to fat. In the first week or two of your plan you may notice a weight loss of greater than one to two pounds. This loss is mostly water weight. The slow, gradual weight loss of fat usually begins after these first weeks.
Include All Food Groups
To ensure you get all the nutrition your body needs throughout your weight loss, your diet plan should include all the
food groups. Food choices within each food group and portion size matter the most. A diet plan that tells you a food group (such as fat or carbohydrate) is “bad”, or a plan encouraging the exorbitant consumption of a single food group, such as “eat all the protein you want” is best to be avoided.
Most plans do not include a calorie breakdown, but a healthy weight loss plan should contain at least
1200 to 1500 calories a day to include all of the necessary vitamins and minerals. A weight loss plan monitored by a physician can be the exception to this rule.
Choose an “Everyday” Plan
A healthy meal plan is one that uses everyday foods and can fit into any situation. Remember that this is a lifestyle change and not a quick fix. Hence, a diet plan that requires specialty foods will be difficult to follow for the long-term. You should be able to apply your choices in any social situation, such as parties and eating at restaurants. In the beginning it might help to avoid situations you know will trigger overeating. As your habits change, and you become accustomed to your new lifestyle, it is reasonable to add these situations back into your life.
Choose a Well-Rounded Plan
In addition to addressing food, physical activity, and the psychological aspects of weight loss, a healthy plan should include rest, stress reduction, and an overall healthy lifestyle. Instead of a weight loss plan, it should be based on the idea of wellness that includes healthful eating and its role in an overall healthier lifestyle. A good example is learning how to deal with stress instead of turning to food.
Maintenance is Key
It is often said that losing weight is the easy part, keeping it off is the hard part. Whether this is true for you or not, select guidelines that focus on long-term maintenance of weight loss. It is best to focus on behavior change so when the weight is lost you don’t revert to old bad habits.
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