To go on a diet, eat less food, exercise more, and focus on healthy eating. Starting a diet is an instant process, but how long the results take to show varies between people.
- Cut out unhealthy foods
Reducing unhealthy foods creates the calorie deficit needed to lose weight. Throw unhealthy foods out of the home, and eat vegetables to feel full.
- Set calorie goals
Set a calorie goal that leads to weight loss. To lose up to 2 pounds per week, you need to create a deficit of 500 calories per day. This means that if 2,000 calories per day are needed to maintain your current weight, you should eat only 1,500 per day to achieve a weight loss of 2 pounds per week.
- Find ways to reduce food intake
After focusing on healthy foods, adopt habits that reduce food intake. This includes only eating from a plate and not snacking from the fridge. Staying busy and avoiding getting bored are also helpful.
- Exercise regularly
Exercise regularly to boost the calorie deficit. Aim for one hour a day of moderate exercise. Cardiovascular exercise, including a warm-up and cool-down period, works well.
- Keep a journal to track progress
Write down food intake and exercise efforts in a diet journal. Dieters who do this become accountable to themselves during the process, which increases their chances of success.