How to make your diet plan

When trying to lose weight, many people expect to follow an eating plan with plenty of rules. Even if you choose a weight loss program that allows you to eat whatever you want it's still likely that you'll have to follow guidelines and restrictions.

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But wouldn't it be better if you could set your own limits? You can reach a healthy weight without following someone else's program. A make-your-own-rules program might be more appealing and more effective. When you set it up yourself, you might be more motivated to stick to the plan long enough to reach and maintain your goal weight. Rules provide structure. When we choose to lose weight we usually want to do so with as little stress and effort as possible. With structure, the weight loss process is often easier because we don't have to do the hard work of developing a plan.

Rules tell us what to eat, when to eat, and how much to eat. Typical diet rules include:.

Many of these diet rules have a basis in smart nutritional science. For example, many people who are trying to lose weight do better when they eat every few hours.

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Similarly, large observational studies have shown that those who eat breakfast are able to lose weight more effectively and keep the weight off. But just because a particular guideline works for one person doesn't mean that it will work for another.

And sometimes, diet rules cause more harm than good. In fact, many people are ditching the idea of "dieting" completely and instead, developing their own long-term approach to sustainable nutritious eating, based on their own needs and lifestyle. That way, they don't go "on" a diet or "off" a diet, but simply develop an eating program that is satisfying, healthy, and maintainable.

While some appreciate structure, others feel that rules are too restrictive. If the feeling of restriction causes stress, a person may be inclined to eat more. Weight loss coaches often see this phenomenon in their clients. She says that rules can make us feel as if we are being disciplined:. When there is an external to do, often we push back against it. Aruni coaches her students to develop their own rules.

In doing so, she uses the image of a river that flows swiftly between riverbanks. The banks provide structure to guide the proper flow of water. As students in the program establish their own riverbanks, they create a system to help their bodies function with vigor and efficiency. If you don't respond well to diet rules set by others , then create your own. She says that when you feel you, you can't help but become your own best caregiver:. Begin with your own feeling. Try things. See what works for you, and make your own food rules.

And expect things to change. This is true in part because all calories are not created equal. As you develop your own program, ask yourself key questions to guide your learning process:. As you become more aware of your eating practices, you'll develop questions of your own. Then as you gather data, start to build your riverbanks to guide a healthy weight loss eating practice. Energy balance matters when it comes to reaching and maintaining a healthy weight. If you want to lose weight, you need to create a calorie deficit. Use the following as you wish:. When mixed together, it may be used as a meal replacement shake to replace no more than two meals per day.

Discover Good Nutrition Fitness Beauty. How to Create a Personalized Diet Plan. Posted by Susan Bowerman, M. Combine the right foods in the right portions. Share This. Susan Bowerman, M.

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Susan is also a Fellow of the Academy of Nutrition and Dietetics. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Susan was a consultant to the then Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. David Heber, published by Harper Collins in and , respectively. How to Choose Your Ideal Diet.

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