12-Week Diet Plan

As we all know, dieting can be tough. A short crash diet ends before we can learn new healthy habits, and a long diet may feel as if it's eternal punishment for past sins. This time, try a 12-week diet. Just think, in three months, you can lose a visible amount of weight and learn new ways of eating that will last a lifetime.

Features

• With this 12-week plan, which is intended to help you learn healthy eating habits, expect to lose 1 to 2 lbs. a week. Each week, you will change no more than three small parts of your diet without counting calories or fat grams.

Warning

• If you are diabetic or have any other chronic conditions, consult a doctor or nutritionist before making any dietary changes. Continue to take all medications as prescribed.

First Six Weeks

• Week 1-Determine your habits
  This week, write down everything you eat and when you eat it. This may seem to be a daunting task, but by doing it, you will find out what your trouble spots are. The very act of writing it down may trigger you to stop that habit.

  Week 2
  Drink one glass of water before every meal. Eat one serving (about half a cup) of fruit or vegetables with every meal. Walk for 10 minutes.

  Week 3
  Continue drinking water before every meal, but add a glass of water after every meal as well. Add one serving of vegetables or fruit during the day. Add another 10-minute walk.

  Week 4
  Continue as before, but add one glass of water when you wake up each day, a second snack of fruit/vegetables and a third 10-minute walk.

  Week 5
  Continue as in Week 4, but add one glass of water before your walk, and add one minute of jogging or five minutes of walking.

  Week 6
  You are halfway there. Weigh yourself to check your progress, and notice if your clothes are fitting better. If you've cheated a bit, that's okay. Figure out what's holding you back and make changes where needed.

Second Six Weeks

• Week 7
  The second half of this program reinforces what you've done in the first half, plus adds some tips to help you ramp up your weight loss. For this week, continue with your eating plan, and practice eating more slowly. Put down your fork between bites and savor all the tastes.

  Week 8
  Visit a local farmer's market or supermarket, and try one new vegetable or fruit, especially those that are in season. Continue with the eating plan created in Weeks 1 to 5.

  Week 9
  Continue as before, and add five minutes to your walk. Consider adding another minute of jogging, if you are able.

  Week 10
  Continue with the eating plan, but add one more glass of water, perhaps during a meal.

  Week 11
  Add another five-minute walking period while continuing the rest of the program as before.

  Week 12
  That's it. In 12 weeks, you've learned to drink more water and add more fruits and vegetables to your diet. It is likely that with these changes to your diet, you've cut down on junk food because you are too full to eat it. You are also likely to be more energetic from your 45 minutes of daily walking, and your clothes should fit quite a bit looser now. Be proud of your accomplishment.

Tips

• When you're tempted to cheat, find a way to distract yourself. Phone a friend, walk away from the vending machine, tackle a job you've been putting off, etc.

  Keep that too-tight outfit in a visible place to motivate you to stick with the program.

  Use smaller plates to trick your eyes into thinking you are eating more.

  Use a beautiful water goblet and add ice to your water to make it more refreshing.

  Limit yourself to one serving at meals--no seconds allowed.