How to Create a Successful Diet Plan
The truth is, there isn’t a “one-size-fits-all” diet formula. The healthy food you eat is based on your personal eating style and food preference. But, when you want to shed the excess pounds, that’s where personalising your diet plan can come in handy.
According to experts, identifying an effective and safe strategy for long-term weight control is crucial when you want to reduce the possibility of obesity and being overweight.
Obesity is a serious problem. More than a third of the global population is either obese or overweight. If these trends continue, 38% of the world’s adult population may become overweight by 2030.
When trying to slim down, countless people prefer to follow a diet plan with specific guidelines. They can either choose to follow popular plans or create their own. The question is, how can you create a successful diet plan that can help shape the body? Will it be effective in the long run? Here, we will answer all the questions for you. Check out the steps below to create a worthy diet plan.
5 Practical Steps to Compile a Successful Diet Plan
Even if you pick a diet program that lets you eat whatever you like, you still have to stick to specific restrictions and guidelines. Some rules may be more appealing than others. But, that’s how you can maintain consistent results.
When setting up a diet, you should create a method that keeps you motivated, long enough to get rid of the excess pounds. If you don’t know where to start, follow the steps below. Here you will learn exactly what it takes to create a successful diet plan.
1 - Set Reasonable Weight Loss Goals
Your goals will mean the difference between success and failure. Properly designed and realistic achievements keep you motivated and focused. Attainable expectations are centred on the possible outcome of the entire weight loss process.
For example, your goal is to eat 5 servings of veggies or fruits a day, walk for half an hour, and drink water with every meal you consume. This helpful and attainable goal will assist you in developing practical habits and behaviours designed to lose weight.
While an unrealistic diet plan will add too much stress and pressure, increasing the risk of failure. Overly aggressive weight-reduction goals will undermine your efforts. They are difficult to keep up with. For example, your goal is to lose 5 pounds a week. You plan to burn the excess calories with rigorous and draining exercise.
However, to notice a beneficial difference, a smart long-term goal would be to aim to lose 1 to 2 pounds a week. That means burning 500 to 1,000 calories more than you eat in a day. That can be achieved by pairing regular exercise with a low-calorie diet.
2 - Work Out Your Current Maintenance Calories
Your ideal calorie intake will vary based on multiple factors. Such as current weight, height, age, physical activity level, metabolism, and underlying health complications. People who want to incorporate a weight-reduction diet, can follow the general rule of thumb and decrease their calories.
For instance, you can decrease the calorie intake to 500 fewer calories than the body needs to keep your weight. You can work out how many calories to reduce over time. With an approach such as this one, you can shed a pound of extra body weight on a weekly basis. Check out the table below to come up with a general outline.
A moderately active woman between 26 and 50 years can consume around 2,000 calories a day to keep her weight. To lose 1 pound a week, she can opt for 1,500 calories a day.
A very active woman can consume 2,200 calories a day to keep her weight and 1,700 to lose the excess pounds.
A young woman in her 20s with very high-calorie needs can consume 2,200 calories a day to keep her weight.
An older woman over the age of 50 often needs fewer calories. Around 1,800 calories a day will suffice for keeping the weight. For losing the excess pounds, she can come down to 1,300 calories a day.
A moderately active man between 26 and 45 years can consume around 2,600 calories a day to keep his weight. To lose 1 pound a week, he can opt for 2,100 calories a day.
A very active man can consume 2,800 to 3,000 calories a day to keep his weight and 2,300 to 2,500 to lose the excess pounds.
A young man in his 20s with very high-calorie needs can consume 2,800 to 3,000 calories a day to keep his weight.
The need for calories reduces as men age. Over the age of 66, the typical calorie need is 2,200 calories a day.
3 - Start Tracking the Calories
To slim down, you will be eating fewer calories than you burn. It sounds simple, but managing what you eat in a hectic environment can be a serious challenge. For instance, a burger has around 630 calories.
If you exercise on a stair treadmill for 1 hour, you will burn about 657 calories. But, you still need to put in the extra effort to get rid of the excess weight. So, you need to be super vigilant of the products you consume.
As you can see, tracking the calories can be a daunting task. That’s where a fitness app like My Fitness Pal can prove useful. You can rely on it to track the weight and calculate the ideal calorie intake. Packed with multiple features, such as the exercise log and food diary, you can keep track of your daily diet with ease.
Feel free to use the homepage to get a clear picture of how many calories you consumed in one day. Then, use that information to your advantage. If you’ve eaten more than the recommended amount, then amplify your exercising efforts. That way you can stay on track with your weight reduction goals.
My Fitness Pal can help track the progress and provide chat forums. If you are in need of tasty recipes, useful conversations, and personal weight loss stories, you can use the chat forums to find the motivation you need. Because of their massive database, you can always stay ahead of your diet plan.
4 - Figure Out Which Diet Works Best for Your System
When you want to remove the extra pounds, don’t fall for gimmicks. Instead, evaluate your options and find the one that’s meant to complement your system. If you have an underlying health problem, you should consult with a doctor.
Before starting the diet, you will need a review of your current health state and the medications you are taking. These might get in the way of your weight loss routine. So, you need to make sure that the diet you like doesn’t negatively interfere with your overall health.
The next thing you should do is think about your personal needs. Do you have a diet you prefer? Have you tried one before and did it work for you? To choose a successful diet, it must be within your budget and should contain the foods you like. This is a practical way of reducing the costs and getting physically and emotionally prepared to begin following the program.
What you need is an effective and safe diet. For example, you have balanced diets, like DASH and Mediterranean. They are flexible, nutritionally balanced, and sustainable for long-term use. Then, there is the low-carb diet.
It isn’t as flexible as a balanced diet, but it can achieve some remarkable weight loss results. According to experts, a low-carb diet could lead to a more significant short-term weight loss compared to a low-fat diet. Others, on the other hand, prefer to use carb cycling.
Taking a short break to cycle carbs can provide the system with an opportunity to lose fat instead of muscle tissue and carbs. But, without enough exercise, even carb cycling may not prove useful for losing weight. Instead, it can make you pack a few extra pounds.
5 - Learn to Stay on Track in Every Situation
The temptation to overeat can be a serious problem. Social gatherings and parties can trample your goals. Meeting up with friends or enjoying the holidays can put a lot of strain on your dietary regimen.
Whenever you get to enjoy a lavish meal or an unexpected lunch at your favourite pizza restaurant, you are at risk of undermining your weight loss efforts. Unless you know how to tackle the situation, of course.
To stay on track with your diet, you can enjoy some of the food. The occasional indulgence won’t hurt, as long as you don’t overeat. The idea behind eating healthy in a tempting environment is to learn to make healthier food choices.
Reach out for the options that are least likely to hinder your weight loss results. When you are done tasting some of the food, you might want to chew on a piece of gum. Chewing gum can momentarily banish cravings. Plus, its flavour can boost readiness and can make you feel more alert. Fresh breath can reduce the desire for salty and sweet snacks.
Another option is to get comfortable with the people sitting next to you. Chat with those around you to keep your mind busy from reaching for the food. Most people also keep a drink in their hands. Even if you skip the alcohol (as most experts recommend), you can still enjoy a low-calorie beverage. This will keep the hands occupied for the rest of the evening.
If someone is suggesting you give the food a try, you can be open about your weight reduction goals. Don’t feel nervous about telling your friends or family members that you are on a diet. When you share your plans with others, you can get a supportive environment that makes the temptation easier to overcome.
Changing habits is never easy. Especially if you feel stressed or anxious when going to a social gathering or an event. Creating a successful diet plan is about picking out an option that’s tailored to your needs. It should motivate you to stay on the right track. Otherwise, you will feel overwhelmed and less eager to stick to a new eating program.
Whatever option you pick, make sure that you follow the guidelines and restrictions. With proper control, dedication, and perseverance, you can obtain the results you’ve longed for. Which diet plan is your favourite? Which one worked the best for you? Share your thoughts in the comment section below!