Commercial diet plans are all over the place, aren’t they? And they’re generally so complicated that you could spend half your day counting carbs, fat grams and calories, making sure you don’t go over some limit. The stress of such diet plans has sent many a dieter to the fridge or cupboard for consolation.
It doesn’t have to be that way. Here’s an everyday diet plan that you can use anyplace. You don’t have to buy any special books, scales, powders, potions or gizmos. It’s all right here.
1. Drink water. Water has no calories or fat. It is something your body needs every day. Make a point of keeping a glass on hand and a supply of drinking water in your fridge so you can always have some when you need it. Cold water is very refreshing and a glass of it will help fill you up when you are tempted to eat.
2. Keep serving sizes reasonable. Instead of a huge dinner plate, use a salad plate. Divide it into three sections: Half for salad and fruit and one quarter each for carbohydrates (starchy vegetables like corn or potatoes, rice or whole grain pasta or bread) and protein (meat, fish, chicken, nuts and cheese).
3. Skip second helpings. When you eat, eat slowly. Take your time and savor the flavors. Use this time to visit with your friends, family or coworkers. By slowing down, you will find that you will be satisfied with less food and you don’t need to supersize your order.
4. Avoid snacks, especially those from the vending machine or convenience store. Many diet plans try to hook you by offering snack bars that are actually no better for you than any other junk food. If you are tempted to grab something to eat either:
1. Have a glass of water.
2. Have some raisins, apples or carrots (keep these on hand in your desk, in your car or in your bag),
3. Distract yourself with some nonfood activity (a walk, a chat with a friend, moving on to a different project etc.) or
4. Have your next meal a bit earlier than planned.
5. Don’t punish yourself. If there’s a holiday or a special celebration, feel free to indulge ñ a little. One piece of birthday cake or a holiday pie or cookie won’t sabotage your weight loss. Just keep it to one serving. Again, eat it slowly and you’ll find that one piece is enough.
6. Get some exercise every day. True, we’re talking about diet plans, but exercise is just as important to weight loss as food. Studies have shown that everyone needs at least 30 minutes of moderate exercise every day to maintain good health. You’ll need more if you want to lose weight: Try 45 minutes of walking, broken up into three 15-minute segments. Take an exercise or dance class. Try a new sport. It all counts.
7. Don’t obsess. Food and fitness are important parts of life, but they are not the only parts. Do what you can to eat healthy and get moving. Then move on to other important things, like your family and your career.
See? Diet plans don’t have to be convoluted. Remember, people have been keeping fit and trim for centuries without ever knowing calories even existed. Use common sense and persistence to lose weight and keep it off.
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