Developing a Healthy Eating Plan:
Nutrition is a key component of weight management. While calorie intake is important, consider other factors like hormones, medical conditions, activity levels, sleep, genetics, and mental health.
Consult a healthcare professional for a personalized plan, if possible. Otherwise, follow the Dietary Guidelines for Americans, which emphasize a balanced intake of:
- Fruits and vegetables
- Whole grains
- Lean protein
- Dairy products
- Healthy oils
Portion control is crucial. Learn to determine appropriate serving sizes based on your individual needs.
Prioritize whole, unprocessed foods and limit consumption of fast food, packaged snacks, and sugary treats.
Use the MyPlate model to build balanced meals:
- Half your plate should be fruits and vegetables.
- A quarter should be whole grains.
- A quarter should be lean protein.
- Include calcium rich foods.
Remember that weight loss is a journey, and consistent healthy habits are far more effective than fleeting diet trends.
Healthy weight loss plans include eating well, being physically active, and getting enough sleep so you feel your best now and for the long term. Health is about more than a number on the scale, so this weight loss advice looks at the bigger picture.
There are no quick fixes or fad diets that are known to sustain weight loss in the long term. These weight loss plans and fad diets are based on restricting calories or removing specific food groups. Most of the time, it's impossible to follow these plans in the long term, so weight loss is not maintained over time. That's why this article offers sensible nutrition, exercise, and sleep goals, that can be sustained for life. A healthy lifestyle can help you feel your best now while preventing chronic diseases in the future.
Instead of going "on a diet" which you eventually go "off," this sustainable plan includes realistic goals and small changes that can last a lifetime. It also includes a variety of delicious and nutritious foods, as well as exercise that's fun and enjoyable, and tips on healthy sleep.
Setting Realistic Goals
First, decide if weight loss is the right strategy for your health. It's common to have an unrealistic view of what a healthy weight really is. Use this guide to determine what your ideal weight is so you can set an appropriate goal.
If you need to lose weight, aim to lose 1 to 2 pounds per week1 (or 4 to 8 pounds in 30 days). People who lose weight slowly and gradually are more likely to keep the weight off long term compared to those who lose a lot of weight very quickly.1
Set SMART goals that are:
- Specific
- Measurable
- Attainable
- Relevant
- Time-bound2
A goal such as "I will lose 10 pounds" is not time-bound (no timeline is set) and may not be attainable, since weight fluctuates based on many factors, such as hydration, hormones, medications, food intake, and activity level.
A SMART goal that contributes to
weight loss
may be: "I will replace my daily can of sugar-containing soda with water for the next 30 days." It's more important to set goals about sustaining a healthy lifestyle than about reaching a target number on a scale. The goal of reducing sugary drinks is more realistic than "I will lose 10 pounds," which is harder to control or achieve.
Creating a Nutrition Plan
Eating well plays an important role in weight loss and maintenance. A winning strategy for weight loss includes both caloric restriction and adequate exercise.3 While calories are part of weight control, it's too narrow to think that energy-in and energy-out is the only factor to consider in weight loss.4
Wharton S, Lau DCW, Vallis M, et al. Obesity in adults: a clinical practice guideline. CMAJ. 2020;192(31):E875-E891. doi:10.1503/cmaj.191707
These factors are also involved:
- Hormones
- Medical conditions
- Physical activity levels
- Medications
- Sleep
- Genetics
- Environment
- Mental health
- Economics4
Your best bet is to work with a health care professional for a personalized weight loss plan. If that is not possible, you can follow the general information in the Dietary Guidelines for Americans about the role of nutrition in weight loss. It recommends a varied diet that includes:
- Vegetables and fruit
- Grains (including whole grains)
- Protein foods
- Dairy
- Oils5
The amount (portion) of food that you should eat is specific to your current weight and your weight loss goals. Learn more about how to set calorie goals here. Even if you cut back on calories, it is important to eat a variety of foods to get all of the protein, healthy fats, vitamins, and minerals that your body requires. It's also vital to focus on aspects beyond food. Physical activity, hydration, sleep, and other components are all interconnected in your weight loss journey.
Meal Planning
Your body requires nutrients every day so it functions properly. The Dietary Guidelines were designed to ensure that nutrient needs are met with a variety of foods including vegetables, fruit, protein, and grains.5 You can plan meals using the five food groups in the USDA's My Plate model.6 When you plan meals, consider these plate proportions:
Make half your plate vegetables and fruits.
Make a quarter of your plate grains. Choose whole grains at least half of the time.
Make a quarter of your plate protein from foods such as poultry, fish, eggs, meat, legumes, nuts and seeds.7
Have a serving of calcium-rich foods such as milk, soy beverage, or yogurt.8
The exact amount of food you will need depends on your goals (see section above). In addition to eating more whole foods like vegetables, you can also cut back on heavily processed foods like fast food, packaged snacks, baked goods, and candy.
A simple meal plan may look like this. You can repeat this 5-day plan 6 times to complete a 30-day plan.
