Bringing your weight down through a diet is not a matter of eating less, but rather of controlling the number of calories you take in a given day. While this translates to most people as simply eating less of everything, this is actually not true. You don’t have to eat substantially less to lose weight; you just have to watch what you eat and your daily intake of calorie.
The best thing you can do for weight control is to do your research and monitor your daily intake of calorie, and here are the steps you should take to make yourself a diet plan that will help you to lose weight without the usual dread of starving yourself.
The first thing you need to do is check your ideal body weight for your height and compare it to your actual weight. Yes, I know this can get depressing but you have to give yourself a goal, and that ideal weight is what you should strive for.
Next, download a calorie calculator from the internet that lets you figure out your how many calories someone at your IDEAL weight should be taking in a day for body maintenance. Needless to say, you should NOT strive to match this intake immediately if you’re at, say, 200% or more of your ideal weight. But at least you now have a better idea of the daily intake of calorie you’re shooting for.
Then you should look for food calorie references, either from books or the internet, and pretty much go over the list. Start by listing which foods you eat and in what quantities to monitor your daily intake of calorie. You’ll immediately be able to pinpoint the biggest culprits in your regular diet that provide huge calories for relatively minor amounts eaten. Kick those from your day to day eating habits if possible to regulate your daily intake of calorie, especially if they’re empty calories like those found in junk foods.
Then, list the foods that you regularly eat (or can tolerate, at least) which have a low calorific value for their mass. These can make up the bulk of your diet when you start out, so that you can eat almost as much as you used to but fewer daily intake of calorie.
Make yourself a timetable where you gradually decrease the amounts of food taken until you eventually get to the required daily intake of calorie for someone at your ideal weight. Be realistic about this. The farther you are from the ideal weight, the more time you should give yourself, or your body may actually suffer from shock due to sudden and excessive weight loss. Make the plan and consult with a dietician to be safe. Once you get to the point where you are having enough daily intake of calorie to support your ideal weight, don’t go below that even if you’re still a bit overweight. Your body will naturally adjust to the decreased daily intake of calorie until you eventually arrive at the ideal weight.
As a final note, don’t rely on a diet or monitoring your daily intake of calorie alone to help you get rid of unwanted fat. Exercise to speed the process along. Aerobics and calisthenics are great for this, though if you want something different just remember that any cardiovascular activity will help towards weight loss as well, and will give the added benefit of being healthy for your heart and lungs as well as helping you shed blubber. Before engaging in any overly strenuous exercises though, consult with your physician to make sure that you can actually handle it without risking your health.
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