Losing weight is challenging. Diet plans of all kinds are ubiquitous, with differing food rules and
meal plans. It can be very overwhelming to determine which diet plan is right for you. No matter the diet, losing weight requires burning more calories than you take in, notes MayoClinic.com. One strategy that many dieters find helpful is to consume most calories in the earlier part of the day, when you are most active, and keep dinner relatively small and light. This limits calorie
intake, which can lead to successful weight loss.
Step 1
Begin the day with a hearty, nutritious breakfast. Breakfast provides energy and is crucial for jump-starting your metabolism after sleep. For optimal nutrition and effective weight loss, avoid high-saturated-fat breakfast foods like bacon, sausage and pastries. Instead, start your day with oatmeal or other whole-grain, low-sugar cereal, nonfat milk and fresh fruit. Add a handful of almonds or walnuts for a dose of healthy omega-3 fatty acids and some extra protein and fiber to keep you full longer.
Step 2
Bulk up your lunch with plenty of whole grains, fruits and vegetables, beans, legumes, and other lean proteins. These foods are super-nutritious, high-fiber, low-calorie and very filling. Consider a turkey sandwich on whole-wheat bread with vegetable-bean soup; black beans, salsa and shredded low-fat cheese in a whole-grain tortilla with a large salad on the side; or a healthy tofu-vegetable stir-fry served over brown rice.
Step 3
Eat healthy, low-calorie snacks during the day. Snacking can be healthy, as long as snack foods are wholesome, low-fat, low-sugar and nutrient-rich, states MayoClinic.com. Add fresh fruit or vegetables and some lean protein as a midmorning and/or midafternoon snack. Good choices include an apple with low-fat string cheese, raw veggies dipped in hummus, low-fat yogurt with chopped nuts or fruit, and a banana with a glass of skim milk.
Step 4
Keep dinner light yet nutritious. Focus on lean protein and lots of vegetables, with a modest serving of whole grains on the side. Healthy options include broiled salmon with asparagus and brown rice, baked chicken breast on a bed of greens with a small whole-wheat roll, or a veggie burger on a small bun with a large salad. These dinners contain healthy food groups, fiber and many nutrients, yet they don't overdo your calorie intake for the day.
Step 5
Add exercise. No diet plan is complete without regular exercise. For optimal health and weight loss, engage in exercise for at least 60 minutes, three days per week, states the American College of Sports Medicine.