The beauty of dieting is that it’s free! It doesn’t cost you a thing to eat healthy and cut back on the amount of food you eat. In fact, it may end up SAVING you money in the long run. After all, you’re eating less and making healthier choices, so you’ll spend less on junk food, candy, snacks, and other foods you really don’t need.
When developing your free diet plan, here are the steps to figuring out how much you should be eating:
- Estimate calorie requirements for your present weight
- Roughly calculate your present calorie consumption by recording food consumed in an average day
- Start the diet by reducing your present daily calorie intake by about 300 calories
- When weight loss slows reduce calorie consumption by a further 100 per day.
- A diet plan should consist of mainly natural foods low in calories and high in nutrients to help avoid any nutrient deficiency
That “reducing your present daily calorie intake by about 300 calories” is the key to long-term, sustainable weight loss. You won’t lose a ton of weight at once, but you’ll drop a pound or so every week or two (depending on body type, exercise habits, etc.). The fact that you’re not drastically cutting back on food intake means you’ll be able to sustain the diet for a long time, leading to better long term weight loss.
The key to a healthy diet is:
- Eat more nutritionally-rich foods
- Eat more low-calorie foods
- Cut back on high-calorie foods with little or no nutritional value
- Eliminate all foods with no nutritional value
Your meals should consist entirely of high-value foods, those foods rich in vitamins, minerals, protein, healthy fats, complex carbs, fiber, and antioxidants.
But here’s a useful tip: don’t drastically overhaul your diet from one day to the next!
If you make drastic changes, you may find yourself struggling to keep up with your strict, limiting diet. Instead, you want to make small changes and cutbacks, eliminating unhealthy foods one at a time and slowly making the shift to eating healthier and eating less. You should try to eat food “as normal”, but just the healthier versions in smaller quantities.
Those who try to force themselves to eat foods they dislike have a very tough time dieting. It’s nearly impossible to keep up with the efforts for weeks, months, and years at a time when you hate what you’re eating. Instead, stick with foods you enjoy, but which offer a lot of nutritional value.
The diet plan should be designed to fit into your lifestyle effectively by planning how meals will be prepared each day. Spend time thinking ahead and creating a weekly menu or meal plan that includes all healthy meals. You can cook for an entire week if you want, or stock your fridge with all the healthy ingredients you’ll need for the meal. Make sure to eliminate all unhealthy foods from your home completely. Out of sight, out of mind.
Here are some free diet tips for you:
- Don’t cut back on fat, but do limit it. Fat contains more than twice the calories you get from carbs and protein, and though it’s vital for your health and weight loss, you need to eat it in moderation.
- NEVER drop too far. If you go below 1500 calories per day, your body may enter “starvation mode”. This can cause long-term health problems and will prevent your weight loss.
- Exercise daily. Exercise helps to burn more calories and fat, leading to more effective weight loss.
- Be more active. Even if you’re not working out, try to move around, walk more, and be more active.
- Eat less than you burn, but not by much. Try to consume just a few hundred calories fewer than your body burns on a daily basis, but don’t overdo it on the strict dieting. Remember that your body needs energy in order to function.