Around 95 percent of diets fail. Most people abandon their weight loss diets because they were either too difficult or too restrictive. Or, because the pros of dieting don’t outweigh the cons.
They did not prepare or take in all the considerations they needed to take when starting diets for weight loss. Those people set themselves up to fail.
But you are here, so you will not make those mistakes.
Depending on your circumstances, losing weight can be the difference between a poor quality of life and a rich one. Diets are never easy, but they can be worth it as long as you do your research.
This is a full list of everything you need to consider before choosing and embarking on a weight loss diet to give yourself the best chance of success.
What Are Your Weight Loss Goals?
It is impossible to achieve goals if you are not 100 percent clear on what those goals are. So before you choose a diet, you need to figure out your weight loss goals.
All goals should follow the S.M.A.R.T criteria. These are:
- Specific
- Measurable
- Achievable
- Relevant
- Time-sensitive
If your goal is to lose 15 Lbs, this is a good start because it is specific. It is also measurable if you know your starting weight and you can keep track of your progress by using weighing scales.
Whether it is achievable is more difficult to assess. If you are experiencing a busy time at work or if you are already a healthy weight, losing 15 Lbs might be an extreme goal.
Relevancy is a crucial consideration when embarking on a diet, too. Why is it that you have this specific weight loss goal? Are you 15 Lbs overweight or is this a random number you plucked from your head?
You need to be sensible and safe with your weight loss goals.
If you want your goals to meet the S.M.A.R.T guidelines, you also need to pick a date to lose this weight by. And it should not be for a life event or party, as losing weight is about health, not fashion or “looking good” in photographs.
Be kind to yourself and choose a goal date that allows for setbacks.
Have You Consulted a Medical Professional?
When choosing a new diet, it is always a good idea to consult a medical professional (i.e. your doctor) before doing so.
Your doctor will be able to look at ways your medical history could hinder your weight loss goals and provide expert advice. They can also assess your current medication to see if any have weight gain side effects. Your doctor might also suggest medications to help you lose weight if necessary.
And your doctor could also help identify your nutrigenetics and nutrigenomics to boost your chances of losing weight.
If you need extra help, you could also consult a professional dietician or nutritionist. They have the qualifications to help you build a daily meal plan relevant to your specific needs and lifestyle.
What Are the Best Diets for Weight Loss for You?
There are tons of diets for weight loss out there, it can be so overwhelming finding the right one.
The best types of diets are ones that are “lifestyle” diets. These are diets that do not restrict your micro or macronutrients and you could, if you wanted to, stick to them for the rest of your life. They will not only help you achieve your goal weight, but they will help you maintain it too.
You also need to enjoy eating and be able to cook the dishes available on whatever type of lifestyle diet you choose. Here are some diets for you to consider.
Mediterranean Diet
The inspiration for this diet stems from the food habits of the people living in countries on the Mediterranean Sea. These are Portugal, Spain, France, Italy, and Greece is an honorary Mediterranean country.
This diet consists of lots of fruits, vegetables, legumes, fish, grains, nuts, and unsaturated fats. It features low amounts of meat and dairy.
This is a good diet for weight loss because it encourages the consumption of low-calorie, whole foods. It also lowers the risk of cardiovascular disease and regaining weight.
Low-Carb Diets
This is a popular diet for weight loss and involves cutting out most carbs like grains, vegetables, and foods high in sugar. Instead, most of the food you eat is high in fat and protein. Your body fuels itself from your stored fat rather than carbs so you lose weight.
It can be an effective diet as long as you eat enough calories to sustain yourself. You should also still consume all the nutrients your body needs to thrive.
Paleo Diet
The paleo diet is a back-to-basics diet. It consists of foods that humans ate 10,000 years ago during the paleolithic period during the dawn of farming.
This diet consists of lean meat, vegetables, nuts, and seeds. It does not include dairy, grains, legumes, or processed food.
Though you do not count calories with this diet, you still lose weight as you limit high-calorie and processed foods. The foods in this diet are filling and have fewer calories. This diet is a good alternative to the Mediterranean diet for meat lovers.
Types of Diets: The Verdict
The best weight-loss diets promote eating whole, unprocessed foods. Other types of diets proven to work are plant-based diets, intermittent fasting, low-fat diets, and the keto diet.
Avoid fad diets or quick fixes like the cabbage soup diet, juice cleanses, or milkshake diets.
Will You Get All the Nutrients You Need?
Before choosing diets for weight loss, it is important to pick one that will give you the micro and macronutrients your body needs.
In case you have never heard of those terms before, these are the three macronutrients your body needs for energy:
- Carbohydrates
- Protein
- Fat
There are tons of micronutrients your body needs so it would be impossible to list them all. But here are some of the key ones:
- Iron
- Calcium
- Zinc
- Vitamin A
- Vitamin E
- Vitamin D
Iron and calcium are examples of minerals and the vitamins are, of course, vitamins. You need certain amounts of every vitamin and mineral in your diet regardless of whether you want to lose weight.
Diets that are high in sources of protein often do not include enough of these key nutrients. You could take multivitamins or supplements to top up your nutrients for a short period of time, but this is not a healthy replacement long-term.
Will You Exercise While Dieting Too?
Diet and exercise go together like feet and socks. One is better when paired with the other. And if you want to enjoy a long and healthy life even after you finish your weight loss diet, consider following an exercise plan as well as your diet plan.
If you increase your exercise while dieting, you will need to consume more fluids and calories to fuel your workouts. Consult a personal trainer if you want an exercise plan tailored to your weight loss goals.
How Will You Stick To Your Diet Plan?
Motivation is a big issue when considering diet plans. You need to be able to stick to your diet for as long as it takes for you to reach your goals.
This is why it is important not to choose a diet that is too restrictive and cuts out every type of food that you enjoy eating. It needs to be sustainable.
Here are some ideas of how you can keep yourself motivated when on your diet:
- Find a dieting buddy
- Create a weekly meal plan
- Batch cook your meals for the week and freeze them
- Set mini-goals and reward yourself for reaching them
Having an accountability partner means you can support and motivate each other when you are low. And celebrate with each other when you succeed!
Creating weekly meal plans and cooking in advance are also useful tools to stop you from snacking on unhealthy food. You are more likely to cave in when you are busy with work or when you do not plan in advance. But if your healthy food is already cooked, it is easier to stick to your plan.
And setting mini-goals on the path to your big goal will also keep you motivated. Avoid food-based rewards, but you could give yourself a new book, spa treatment, or experience whenever you do well.
Weight Loss Is a Marathon, Not a Sprint
It is understandable that once you find the best diets for weight loss and the motivation that you want to start dieting ASAP. But rushing into a diet will only increase your chances of failure.
If you do lose weight, you do not want to ruin your efforts by piling it back on again. Understand why you want to lose weight, do your research, and get back on track if you experience setbacks. Then, it is far more likely you will keep the weight off and enjoy a happier, healthier life.
Do you want to kickstart your new lifestyle with more health and fitness tips? Browse our website for tons of useful guides that will help you achieve your goals!
