The Most Effective Diet
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The Most Effective Diet
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After seven-plus years of dieting, maintaining weight
loss, gaining weight back, and re-losing it, the most effective diet I have
found is one of calorie restriction.
How To Follow a Simple Calorie
Restriction Diet
Things you will need:
Step 1: Gather your tools. You'll be keeping a log of your daily
food intake in your notebook. You will be weighing and measuring everything
you eat, so you also need a set of measuring cups and spoons and a scale. I
recommend a digital scale because you get a clear readout of weights,
instead of having to guess.
Step 2: Calculate your daily caloric needs.
Use this tool
at Nutrition Data to do this. Be honest about your estimated daily exercise
level. Whatever number you get is an estimate, but you can use it as a
guideline. In order to lose weight, you must eat significantly less calories
than the number of calories you need to maintain your weight.
Here is some easy math: one pound of fat is equal to
3500 calories. If you wish to lose one pound per week, you would have to cut
out 500 calories per day. Now, the reality of weight loss is that this
calorie math doesn't always apply to the real world. However, you can use it
as a starting point.
Step 3: Begin. Here are the rules:
- Write down everything you eat in your notebook along
with its calories. Add it up as you go along so that there are no surprises
at the end of the day.
- Use NutritionData.com to look up the amount of
calories of everything you eat.
- If you're eating something that is pre-packaged with
a calorie count on the label, use that amount of calories instead of
anything you find at NutritionData.com. Make sure to check the amount of
servings per container.
- The type of food that you eat does not matter. There
are no restrictions on carbohydrates or fats. The only restriction is the
amount of calories that you eat.
- You will quickly learn that healthier foods contain
less calories. You could eat nothing but chocolate cake if you wanted, but
you'll get a lot more food for your calories if you eat healthier food.
- Either daily or weekly, whichever you like best,
record your weight at Skinnyr.com (or you can use your own method of weight
recording.)
Important Notes:
- You must be honest with yourself. It sounds cheesy,
but it's true: if you cheat, you're only cheating yourself.
- It's okay to eat more one or two days a week. This
will prevent massive binging. Try not to overdo it, though.
- If you find that you're not losing weight as quickly
as you like, simply eat fewer calories. You will probably have to experiment
until you find a good amount for you. Once you do find a good amount of
calories to eat, your metabolism will probably change and you'll have to
adjust again.
- As with all diets, the most important thing is to
Keep At It. It won't work if you quit.
- This diet can be adjusted to be as short-term or
long-term as you like. If you want to lose quick weight for an event, eat
fewer calories. If you want to maintain weight loss for the long run, eat a
more moderate amount of calories, and make sure your calories come from
healthy foods most of the time.
(This info can also be found
on the Free Diet Plan page. Same thing.)
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