Deciding you want to lose weight is a big deal. However, if you want to be successful, you need to make realistic goals and set forth a plan that you're capable of sticking to. This includes building a diet intended to help you lose fat. You should always consult your physician before starting a new diet or exercise plan.
Instructions
1. Log your everyday eating habits in a notebook or journal for one week. This will allow you to see what your habits are and help you make better choices. Not only log what you're eating but also emotional states so you know where your highs and lows sit with your food consumption. Track your time, food and portions, mood, how hungry you are and who you're eating with.
2. Track caloric intake for each meal or day. Tracking your caloric intake will help you understand when and what you're eating that could be contributing too many calories to your diet.
3. Review your food journal and identify what your major contributing factors are when it comes to weight gain. Decide on foods to remove, when you eat too much and why, how frequently you eat and whether or not you eat when you're hungry. Decide on how you will cut back your caloric intake by removing high calorie foods and replacing them with foods lower in calories and higher in fiber like fruits and vegetables.
4. Plan your food week by building a menu that takes in account breakfast, lunch, dinner and snacks. With your week menu in hand, stick to it as much as possible. Detouring from the menu too much may put you over your needed caloric intake. For breakfast, try eating whole grain toast with a piece of fruit and water. Try a salad filled with dark leafy greens, a low-fat dressing and chicken breast for lunch. For dinner, eat grilled fish with steamed vegetables. Fresh fruit, vegetable sticks with low-fat dip -- or a handful of almonds for protein are healthy snack choices.
5. Include a simple workout routine into your fat loss diet. Eating better will not always help you lose weight by itself. Adding small workout sessions everyday can help burn fat and keep you under your needed caloric intake.
Source: eHow
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