According to the CDC, over 70% of Americans classify as overweight to obese – a rather sobering statistic. However, as awareness grows, an increasing number of Americans are choosing to make active decisions to curb their caloric intake and reduce their weight. For those new to dieting or nutrition, it can seem complex and overwhelming, but the reality is quite simple. There are a number of methods for long-term success, from making colorful meals to intermittent fasting, but the important thing is to find a method that works for you. 

The importance of nutrition and variety

The composition of your diet is an integral part of long-term weight loss and whole person health. While it is true that you can lose weight eating fast foods, the amount you could consume and stay below your calorie limit is so low that you would be constantly hungry. It stands to reason, then, that before setting out on your diet, you must consider the sources from which you’re taking in calories. 

Sustainability is the key to success: a diet you can’t stick to long-term is effectively useless, and constantly feeling hungry is a recipe for disaster. Examine your favorite meals, and look for healthy, low-calorie alternatives. Meat, especially beef and pork, are notorious for being incredibly high in calories. You may be surprised to find that vegetarian meat substitutes often have a third of the calories for the same weight, and while they may not taste the same, they can be just as delicious with a bit of effort. If meat is mandatory, then look at increasing the amount of fish you eat and substituting beef and pork for chicken or – even better – turkey.

Variety is the spice of life. If you fall into a rut of cooking the same meals each week, it becomes increasingly likely that you will grow bored and binge. Research shows that successful, varied meal planning is associated with decreased obesity rates. Look for ways to add interesting twists to your week’s meals. This can be achieved in a number of ways: the internet is full of convenient and delicious recipes. Alternatively, there are now services which deliver meal kits right to your door for a monthly price. These kits allow you to try something new every week without the hassle of shopping for new ingredients, and as a result, are becoming increasingly popular among young people.

Building your plan

The first step to weight loss is building a clear picture of your physical health. This means measuring your weight, body fat percentage (if possible) and basal metabolic rate (BMR). Your BMR represents the daily calories required to maintain your current weight. It is calculated using your gender, age, current weight and height. This number will be the foundation upon which you build your weight loss plan. A good rule of thumb for consistent weight loss is to subtract 500 calories from your BMR, and set this new number as your daily limit. 

With this number in mind, it is a good idea to spend a week writing a food journal before setting out on your diet. Record what foods you eat each day and how many calories you consume. Compare this to your BMR, and chances are, you’ll be in for a shock. In today’s world, it is surprisingly easy to go a few hundred calories over your BMR.

Once you’ve built a clear picture of where you are, it’s time to decide where you want to be. Goals provide motivation and direction that will prove invaluable in the long run. You likely have an ideal weight or figure in mind. Plan around this, and use one of the many online calculators to figure out how long it will take to get there using your revised daily calorie limit. 

At its heart, dieting is a simple equation of calories in versus calories out. However, dieting successfully and maintaining a healthy lifestyle long-term relies on a range of factors which are all very personal. Everyone is different, and what may be sustainable for others may not work for you. To achieve your goals, you need both a clear picture of where you are now and where you want to be. With realistic goals and expectations in mind, anything is achievable.

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Author Credit: Allie Oliver