Diet Bites Plan for
Permanent Weight Loss

Article by Diet Bites


10 Step Plan to Permanent Healthy Weight

Tired of going on diets? We use a no-diet approach to losing excess pounds and show you how to keep them off permanently. This is an easy to follow plan, a sensible approach to a healthier lifestyle.

You know - that's what it takes to lose those excess pounds forever. We can't simply go on a diet, lose the weight, return to our former diet and remain at our new healthier weight.

Fact is, it's not losing those excess pounds which is so difficult. The challenge is in keeping them off - in mastering your eating and activity plan so that they never return.

Are you up to our challenge? This is a 1-month fitness challenge. No matter what day of the month that you begin, you will clock your results on the same day of the following month. And oh yes, some months are longer or shorter than others - but not enough to make that big of a different.

So here's the deal. Follow the 10 Steps to Fitness below. When the month has ended, review your results. Did you lose weight? Do you feel better? Look better? Do you want to continue along this healthier path?

If the answer is yes, then this is the path to follow going forward. It will steadily lead to your recommended healthy weight. It will improve your state of health, your self-confidence and perhaps save quite a lot of money due to less medical bills and spaces of illness.

If you have a significant amount of weight to lose such as 75 pounds or more, you may need to increase your daily caloric intake until your weight gets to a more manageable size. You don't want to lose too quickly OR place your body in a state of confusion. Losing pounds too quickly can cause significant health issues. We always advise that you meet with your doctor before going on ANY weight-reduction plan.

Let's get started, shall we? Think about this.... TODAY, you can lose weight. You could be thinner tomorrow than you are today. And with each passing day, you'll keep losing excess fat until you reach your healthy weight. One caveat! Do NOT go on a binge before you begin your diet. Excess pounds that are gained from bingeing do not instantly appear. This is why many dieters go on a plan and see a weight increase shortly after they began their diet. It's not due to the new diet - rather the binge which occurred before the new diet was started.

Step 1. Setting Personal Fitness Goals, Healthy Body Weight

Determine your recommended healthy weight using these links at Diet Bites. Weight Chart for Women | Weight Chart for Men

Choose the highest number in the table, no matter which body frame size you have. Once you lose to the number you have chosen, you can keep reducing if necessary. And once you start toning and exercising, you'll have more muscle than fat concentrations - and muscle weighs more heavily than fat.

You've probably seen weight lifters and listened to their body weight being called out amid competition. They can weigh a tremendous amount - but it's not due to fat, rather lean muscle. These athletes are among the healthiest citizens of the world.


You may also find this article helpful: Weight Gain Chart

Step 2. Setting Personal Fitness Goals, Activity & Exercise

B. Decide which activity that you want to perform. We recommend walking; it's an exercise that most individuals can do. We can walk at our own pace; we can start out walking slow and work up to a brisker level. How many calories can you burn through activity? We have charts dedicated to this at Diet Bites, starting here:  The Caloric Burn Based On Activity

If you cannot walk, meet with your doctor who can recommend an activity suited to your health needs and abilities.

As a personal reference, I'm not an exercise fanatic. I try to walk a mile or more per day and I use an inexpensive pedometer to track the number of steps that I walk. It also provides the distance. Personally speaking, it takes me less than 10 minutes to walk about 1,000 at a normal pace.

As a guide for setting your fitness goals, under 5,000 steps is considered sedentary by medical standards. 5,001 to 7,500 steps is considered low activity and up to 10,000 steps is somewhat active. Over 10,000 and up to 12,500 steps is considered as active state. If we travel over 12,500 steps, we are considered as highly active.

Walking, as well as other activities do require dedication and time, but the health benefits are certainly worth our efforts.

Step 3. Eating Plan, Including Snack Recommendations, Tips

USDA My Plate We have numerous free diet plans posted at Diet Bites. You can see some of them using the links located in the left column. However, for this particular plan we're going to keep things very simple.

A. Your body requires x-amount of calories for optimum health. Use this page as a pattern for setting daily calorie needs: Calorie Needs Index & Information

You'll want to use the number of calories necessary to support the number you chose in Step 1 as your healthy high-end weight. For example, if Betsy weighs 195 pounds and her healthy body weight is 145 pounds, based on our charts her healthy weight will require from about 1800 calories to 2400 calories to maintain.

The amount of activity that she spends throughout her day will impact the amounts necessary. While dieting, Betsy has decided to set her daily caloric intake at about 2000 calories daily, a good medium which can easily be adjusted.

B. The types of foods that your body requires is vital to your state of health. We base our weight loss plans on the American Food Pyramid.

Food Group Servings Located Here | Serving Sizes Guide Located Here | What is Considered a Serving Size?

C. Stick to ONE SERVING or ONE HELPING at meal time. If you must return for seconds, reach for vegetables containing no added fats or sugar.

D. Rather than having a soda with your meal, enjoy a cup of reduced fat milk instead. Numerous studies have shown a milk-connection for healthy body weight.

E. Snack times equals natural foods such as fruits. When I opt for snacks - and I rarely do, I look at what I've had for the day, thus far and also think about what I plan to eat for the remainder of the day. If my menus are lacking in fruits, I'll enjoy a fresh raw fruit for a snack. If my diet is lacking in grains - I'll reach for a 1/2 cup serving of whole grain cereal, often without any milk. Vegetables? Time for a small plate of assorted carrot sticks, celery and other raw vegetables. Protein? A few nuts or seeds will suffice.


F. The Food Group Recommendations

Grains: Most of the grains in your diet should be 'whole grains'.

Proteins: Don't always reach for animal proteins. Try reaching for healthier protein sources, such as nuts, edible seeds and beans. 

Dairy: Opt for the reduced fat options. Avoid butter and cream cheese when possible.

Fruit: When using canned, opt for fruit packed in 100% natural fruit juices. When purchasing juices, ensure they are 100% fruit and not reduced with water. Enjoy ALL fruits.

Vegetables: Choose reduced sodium varieties when purchasing canned vegetables. Limit amounts of salt and fats added after cooking. Enjoy RAW vegetables freely. 

Step 4. Personalizing Your Fitness Plan, Recipes

If you have particular recipes you enjoy, work to use healthier ingredients. Rather than adding oil, try substituting mashed fruit OR add a little less. Try preparing single rather than double-crusted pies. There are so many corners we can cut to produce tasty recipes without as much fat and calories.

Step 5. Personalizing Your Fitness Plan, Activity & Exercise

You'll want to choose an activity that you LIKE to perform. If Sam doesn't like doing a half-hour of aerobics, he isn't going to keep doing them for a long space of time, much less permanently. However, if he enjoys playing basketball, he'll likely will.

Step 6. Trimming the Fat

One Tablespoon of all cooking oils contains about 120 calories. There are 16 Tablespoons to a cup. That's close to 2000 calories per cup. In addition, all oils have different distribution of fatty acids. The worst of the bunch include: saturated, Trans fats, and cholesterol. Monitoring your intake of these lipids can lead to improved health and can assist in combating excess body fat.

Step 7. Dumping the Sugar

It contains about 800 calories per cup. At this stage we aren't recommending sugar substitutes due to immunity concerns. However, we do recommend using sugar very sparingly.

Step 8. Life Change Event

Realize that this process requires us to make a life-long commitment. We must make a life-change in order to obtain permanent weight loss. And it's not an easy task because when one is overweight, they are addicted to food forever. I speak from the voice of experience having lost about one-half of my body weight almost two decades ago. I've never looked back, never regretted not being able to glut and feeling the horrible burden of excess fat. You can lose the excess fat too - and lose it permanently. It only requires your consent, your willpower and your patience to accomplish such.

Step 9. Dental Health

The state of our mouth impacts the way we feel hugely. You know the routine - brush after meals, upon waking and at bedtime. Floss daily. If you can't brush after meals, be sure to rinse.

Step 10. Keeping in Touch With Your Doctor

Unfortunate things happen to the best of us, including health issues. Keeping on top of our blood pressure readings, our blood serum cholesterol readings and simple screenings - such as for cancer and diabetes can literally save our lives.

In Summary

After your one month has ended, note how you did. If you're losing weight and you want to keep it off, continue forward.

While appearance is important, how one feels is perhaps the most vital element of life. Eating well, exercising smartly and balancing the nutritional picture with rest, relaxation and the things we enjoy doing is the ideal formula for permanent weight loss success.


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