A Step-by-Step Diet to Lose Weight

Many people who are overweight struggle to lose their extra pounds. An important aspect of weight loss is finding a healthy way of eating that you can maintain. It's also important to focus on your overall health, rather than just the number on the scale. With planning and motivation, you can make step-by-step changes that will add up to permanent weight loss.

Things You'll Need

• Healthy foods
• Food journal

Show More

Instructions

• 1

  Go through your kitchen and throw out all unhealthy foods. This includes processed and refined foods, such as frozen pizza or chips, and anything containing high-fructose corn syrup or trans fats. Don't forget to get rid of soda and other high-sugar beverages. Removing these foods and drinks from your home helps eliminate temptations and increase the likelihood of successful weight loss.

• 2

  Restock your kitchen with healthy foods. Include plenty of fresh fruits and vegetables; lean protein such as chicken, turkey or fish; and eggs and nuts. Fresh fruit, chopped veggies or a handful of raw nuts make good snacks. Plan your meals and snacks for three days in advance, and go grocery shopping for all the items at once. Remember to include any staple items you need, such as olive oil, mustard and herbs and spices. For convenience, buy both fresh and frozen fruits and vegetables to have on hand.

• 3

  Eat several small meals and snacks throughout the day. The digestive process increases your metabolism, and eating frequently gives it a boost more often. Eating often also helps prevent overwhelming hunger and food cravings. Try the following schedule: breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner.

• 4

  Record everything you eat and drink in a food journal. By keeping a food journal, you become aware of exactly what, when and how much you eat. This helps pinpoint what triggers you to overeat or to eat unhealthy foods and also decreases mindless eating. If you eat something off-limits, note how you were feeling before you ate it. Were you stressed, anxious, bored, lonely or depressed? Look for patterns in your food journal. Do you stray from your meal plan more in the evening? Increasing your awareness of your diet slip-ups is the first step to overcoming them.