This article explains how to lose weight but also discusses some of the underlying principles of good dieting. The principles are also covered in two excellent books: Good Dieting and How to Stay Fit.
I have low muscle mass and want to lose fat. What’s the best plan?
Some very basic principles of good dieting apply to maintaining muscle mass in addition to losing fat.
Make a weekly meal plan with an ideal weight for each day and stick to it.
Don’t eat after a certain time unless it’s been a couple hours. There are three basic strategies for losing weight: caloric restriction, exercise, and a balanced diet (see “How to Lose Weight and Still Live a Healthy Life in 10 Days”).
Avoid sugars and foods that boost insulin like high-glycemic index sweeteners and processed foods.
Avoid processed foods that use water instead of fat or protein. This is particularly true of meats and dairy products in many foods that are made in factories.
Make sure that your diet emphasizes meat, vegetables, and fruit instead of grains and refined carbohydrates. (It does not need to emphasize fish and nuts, but they are generally added at the last minute.)
If you are overweight, start with your personal recommendations and don’t overdo it.
If you are not overweight or want to lose weight, begin eating more protein, fats, and carbohydrates.
I’ve been overweight at one time or another in my life. How can I reverse it and get my dreams back?
The first step is recognizing your own mistakes and using the principles of good dieting. Take some time over time to see what you are eating. It will reveal how you are controlling how much fat you’re losing and how much muscle you are gaining. You will then see when it’s okay to begin a change, and how important consistency is so that you will stick with the changes, even if they don’t last.
The next step is the hardest and most helpful because the mistakes you make were your own and you have no control over them. In our day-to-day lives, it’s natural to look to ourselves for inspiration and direction—and you are likely to be looking to other people to correct them.
If you look around you and can recognize some trends in your personal dieting, then you have found your way to good, healthy, and sustainable changes that will take you far.
But you can’t do it all on your
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