Having a plan is a key component to losing weight. It will help you overcome obstacles that come up when you least expect them, such as skipping a workout on a rainy day or eating a bowl of ice cream instead of a salad.

You can design a good weight loss plans that works for you by determining your daily calories, creating reasonable goals and tracking food intake.

Avoid Calorie Counting

Counting calories is an extremely harmful behavior that can lead to binging and overeating. Despite the fact that all good weight loss plans require a calorie deficit to help you lose weight, focusing on counting calories can actually worsen your relationship with food and contribute to an eating disorder (ED).

Instead of focusing on counting calories, create a good weight loss plan that works for you by determining your daily nutrient needs and finding a combination of foods that will meet those needs. Avoid highly processed or fried foods, limit sugary drinks and high-sugar sweets, and choose nutrient-dense proteins and whole grains to help you lose weight without the stress of counting calories.

Focus on Nutrient-Dense Foods

Generally, all diet plans that result in weight loss have one thing in common—a calorie deficit (1, 2). However, focusing solely on calories may cause you to focus only on low-calorie foods that aren’t providing your body with enough nutrients. This can lead to a lack of energy and even nutritional deficiencies (4,5).

A good diet plan is designed to meet your daily needs for different vitamins and minerals. It should include a variety of nutrient-rich foods, including fruits and vegetables, whole grains, low-fat dairy products, lean meats, nuts and beans. It should also limit processed foods, which are high in calories but low in nutrients and can make it difficult to reach your calorie goal (s).

The best diet plans include recipes for meals you will enjoy eating for the long term. Meals that are too repetitive can become boring over time and reduce your motivation to stick with the plan. Instead, choose meal plans that include healthy recipes for breakfast, lunch and dinner (as well as snacks) throughout the week that can be varied with different ingredients.

Many general diet plans and fad diets are popular because they offer rapid weight loss. However, they often fail to address personal food preferences or lifestyles and don’t teach healthy behaviors that can be maintained in the long term.

Keep a Food Journal

A food journal is a tool that can help you track your eating habits. It can take the form of a written list on paper, a spreadsheet on your computer or a log created with one of many health apps available on smartphones. The main point is that it helps you keep a record of everything you consume throughout the day, including drinks and snacks.

It can help you pinpoint areas of the diet that need improvement. For example, until you begin writing it down, you might not realize that you’re filling your body with calorie-dense desserts and snack foods. Or, you may not realize that you’re eating too much fast food or that your meals don’t contain enough nutrient-dense vegetables or protein.

The information gleaned from a food journal can also help you identify any potential food intolerances. If you’re experiencing headaches, bloating, indigestion or stomach pain, it could be because your body is reacting to certain foods. If you’re able to see a pattern in your food journal, you can gradually start to wean yourself off of these foods and replace them with healthier options.

Set Realistic Goals

Having realistic goals can help you stay on track and work towards achieving your long-term weight loss goal. Aiming for major achievements can cause you to become frustrated if you don’t achieve them, making it easy to quit your journey altogether. Instead, focus on small improvements to your eating habits and workout routine.

Start with determining why you want to lose weight. Whether it’s a desire to live longer, see your children get married or simply feel better in your clothes, it can help keep you motivated and on track. Writing down these reasons and posting them where you can see them daily can confirm your commitment to make this change. You can also keep a food journal [PDF-127KB] to be more mindful about what you’re consuming and to identify patterns that may be hindering your progress.

Conclusion

When setting your goals, consider creating SMART (specific, measurable, attainable, relevant and time-based) targets. Having a SMART plan will ensure that you are staying on track, avoiding fad diets and feeling motivated to reach your target. Additionally, if you’re able to find a supportive group of people who will support your healthy lifestyle, that’s even better! These individuals can offer accountability by listening to your concerns and feelings, creating healthy menus for you and exercising with you. If you prefer to keep your health goals private, be accountable by having regular weigh-ins or tracking your diet and exercise milestones using a journal or digital tools.