Lose the Weight this Year: A Common Sense Dieter's Guide

Posted by Caitlin on December 2nd, 2008

In theory, losing weight is simple. Just consume fewer calories. In practice, however, losing weight can be a difficult endeavor, fraught with obstacles. But by using common sense and adhering to a few basic principles, you can increase the odds that your diet will be a success.

Have realistic expectations

Dieters with unrealistic expectations about how long it will take to reach their weight loss goals are more likely to give up on dieting altogether. They are also more likely to fall into a cycle of starving themselves and then overeating. Many people would like to lose a great deal of weight very quickly, but slow and steady weight loss is healthier and more likely to lead to long-term success. Smaller, more attainable goals are more productive.

Losing one to two pounds each week would be a reasonable goal, for example. Focusing on short-term goals can also help dieters stay on track. If your long-term goal is to lose 25 pounds, you should assume that this will take at least three months, and keep yourself motivated by concentrating on losing the first five pounds, or on getting through the day without eating too much.

Determine your weight loss goals before you begin a new diet, and plan accordingly. Consider factors such as your age and body type when setting these goals. Genetics do play a role in determining your body type, but they provide a range of weights that are possible, depending on your diet and exercise habits. And your metabolism slows as you age, which means that you sometimes have to change your diet and exercise habits if you want to avoid gaining weight.

Ask yourself why you want to lose weight, how much you want to lose, whether you will be willing to move past minor setbacks or plateaus, whether you will be able to focus on your weight loss goals, and whether you're committed to losing weight for yourself, rather than for someone else.

If you have trouble setting realistic weight loss goals for yourself, there are many valuable online resources that can help. The diet programs reviewed here at NextAdvisor.com include tools that can help you create a solid, realistic plan.

Choose the right diet for you

One of the most crucial steps toward achieving your weight loss goals is choosing the right diet. Most diet plans will help you lose some weight initially, but the best diets will also help you keep the weight off permanently. Fad diets that promise immediate weight loss often do more harm than good when it comes to losing and maintaining weight, and diets that advertise easy or painless weight loss are not usually effective. A good diet is flexible, and doesn't usually require you to completely give up certain types of food. It is much harder to stick to a healthy eating plan if it is overly strict.

When choosing a diet plan, it helps to take your personality and lifestyle tendencies into account. If you tend to be impulsive, you may need to concentrate on avoiding temptations. If you tend to snack mindlessly, you should avoid situations where you are likely to eat without paying attention, such as snacking in front of the television. If you eat to alleviate anxiety, boredom or depression, you should focus on breaking those habits.

With so many diet plans to choose from, you may find the diet analysis services offered by eDiets helpful in determining which plan is the best for you. This online diet program also gives users access to registered dietitians, who will answer questions and give advice.

Eat nutritious meals in sensible portions

It may seem obvious, but a strong emphasis on sensibly portioned, nutritious meals should be an integral element of any good diet plan. You may find that strictly monitoring your calorie intake works best for you, or you may prefer a more low-key approach to dieting, but either way, you should strive to make healthy decisions about food.

If you're hungry, eat something. Don't skip meals or starve yourself, because you'll probably wind up overeating later on.

If you can, cook your own meals as much as possible. When you make your own food, you know exactly what you're eating. It is easier to make healthy choices when you are in control, such as using low-fat plain yogurt in place of sour cream and mayonnaise and buying low-fat cheese and milk instead of full-fat versions. You're also more likely to slow down and connect with your food, rather than eating quickly and mindlessly. It it's difficult for you to find time to cook, plan ahead by making extra food when you do have time and then freezing it for future use. eDiets, WeightWatchers and other online diet services offer meal planning tools, recipe databases, and grocery shopping list generators to help you. If you simply don't have time to cook, meal delivery services from Nutrisystem, eDiets DeliciouslyYours and Diet-to-go make eating well-balanced, correctly portioned meals nearly effortless. These services provide breakfast, lunch and dinner as well as snacks and desserts.

When you do eat at a restaurant, you can still strive to make healthy choices. Many of the online diet services reviewed at NextAdvisor.com include guidance and nutrition information to help you when ordering at a restaurant. Skip the bread. Eat slowly, since it can take up to 20 minutes for your body to register that you are full. Don't count on the restaurant to determine the correct portion size for you; ask how generous the servings are, and if they're big enough, either share with your dining companions or plan to bring some food home for another night.

Most of us are conditioned to believe that we are supposed to clean our plate, but our plates often contain far more food than we should be eating. There can be a great deal of pressure to eat more than you should at family gatherings, for instance. Don't let your family derail your diet plan. Be polite but firm when you've had enough to eat.

If your stomach is grumbling between meals, there's no need to suffer until dinnertime. Eating snacks between meals can help you avoid eating too much later in the day. The trick is to eat healthy snacks, and only eat them when you are actually hungry. Try to eat foods that you don't normally have during meals. Moderate amounts of fruits, vegetables, nuts, cheese and yogurt make good, healthy snacks. If you must eat cookies or candy, keep your portions small. When you buy chips or other snack foods, read the nutrition information to find out how many calories, grams of sugar you will be eating, and avoid anything with "partially hydrogenated vegetable oil." You should also check the serving size, which frequently turns out to be much less than the amount you actually eat at one sitting. The perfect snack should fill you up and give you energy for around 100 calories or less. It should include some carbohydrates, about 5 grams of fiber, at least 5 grams of protein, and a little bit of unsaturated fat. If you find yourself tempted to snack on unhealthy foods at work, plan ahead by bringing a supply of healthy snacks to your office. Avoid resorting to the vending machine. If you find yourself snacking due to stress or boredom rather than hunger, try chewing gum instead.

If you do indulge in foods that aren't part of your diet plan, don't give up. An occasional treat isn't going to ruin your diet, but giving up altogether definitely will. If you find yourself in a situation in which you can't avoid eating foods that are not part of your diet plan, don't beat yourself up about it. Drink water, so you can at least feel good about your beverage choice, and move on by planning to eat extra healthy the next day.

Exercise regularly

The best way to lose weight is to combine diet and exercise. When you embark on a new diet plan, you should also begin exercising regularly. In many cases, a new exercise routine will actually make it easier to eat healthier foods. And if you've eaten more than you should have, you can always compensate by taking a brisk walk or going for a run to burn those extra calories.

The most effective exercise routines combine cardio, which burns calories, with weight lifting, since building muscle increases the number of calories your body burns while at rest. An online diet service such as eDiets or WeightWatchers can be especially helpful in this regard, offering personalized fitness plans and access to certified fitness trainers as well as fitness news and tips.

Track your progress

Dieters who weigh themselves regularly and track their progress generally find it easier to notice missteps and stick to their diet and exercise plan. Recording your progress helps you stay focused on your weight loss goals and move past challenges. The online diet services reviewed at NextAdvisor.com include a variety of tools to help track your progress, as well as online support systems to help keep you motivated.