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5 Diet Plans to Help You Achieve Your Weight Loss Goals

Yes, you can lose weight and keep it off – especially if you find the diet that works for you. It takes time and experimentation to find the weight loss strategies that work for you, but it’s worth it!

“All the popular diets can help you lose weight because they provide almost identical calorie intakes,” says nutritional biochemist Shawn Talbott, PhD, author of The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health – And What You Can Do About It. “But different people may do better on different diets because of personal tastes. For instance, if you love bread, don’t even think about trying Atkins…because it won’t work.”

The best way to achieve your weight loss goals is to find the diet plan that fits your genetics, personality, and lifestyle.

One of the most popular diet books is The Paleo Solution: The Original Human Diet – it might be the just what you need to lose that last 15 or 25 pounds!

The Flat Belly Diet

Liz Vaccariello, editor-in-chief of Prevention magazine, co-wrote the Flat Belly Diet! – a female-focused Mediterranean-style diet. According to this eating plan, eating monounsaturated fats (MUFAs) at every meal will flatten bellies without exercise. Meals are capped at 400 calories, bloat-creating foods are discouraged, and participants are encouraged to eat every four hours.

“Eating a specific number of calories regularly will help maintain energy levels, stabilize blood glucose levels, and prevent hunger,” says Susan Kraus, a clinical dietitian at Hackensack University Medical Center. “Plus, the recipes are tasty, which keeps dieters satisfied.” However, research doesn’t prove that weight loss diets target specific body parts.

Weigh Down Diet

“This diet focuses on portion sizes and hunger cues, which are very important for achieving weight loss goals,” says dietician Jodi Greebel, author of The Little Black Apron. All foods are allowed in this Higher-Power-based diet; eating is motivated by the body’s physical needs. Dieters are encouraged to become more spiritual, stop obsessing about food, and take more responsibility for their eating habits.

However, Greebel points out that it’s difficult to lose weight if you’re not watching what you eat, even if you’re careful with portion sizes. To achieve your weight loss goals, you may need a more specific, structured weight loss plan.

One of my favourite weight loss articles is What is More Important When You Want to Lose Weight – Exercise or Diet?

Weight Watchers

The Weight Watchers diet plan sells their own pre-made meals, books, and magazines, and focuses on two plans: Flex (food “points” are tracked) and Core (healthy eating, no points). Diet coach Laurie Beebe, R.D., says, “Weight Watchers is effective because people can stay on it for years and keep the weight off.”

Regular meetings offer information-driven discussions, weigh-ins, and tools – plus Weight Watchers provides online support. Portion control, controlled calories, and accountability helps people lose weight. Each meeting costs about $10 and the Weight Watchers tools cost extra. However, the Weight Watchers point system doesn’t reflect the nutritional value of food. So it may help you achieve weight loss goals, but you won’t learn about food.

The Sugar Busters Diet

This low-carb eating plan is similar to the Atkins weight loss diet – but it’s not as intense.

diet plans weight loss goalsThis diet steers clear of sugar-laden processed foods. Instead, natural foods – lean proteins, good fats, vegetables and whole grains – are emphasized resulting in balanced blood sugar levels and increased fat burning (which takes you one step closer to achieving your weight loss goals!).

However, a potential drawback of this low-carb diet is increased protein consumption, which may have negative health effects in the long run. Steering clear of sugar is an excellent way to achieve your weight loss goals, but choosing a healthy balance of proteins, carbs, and fats is also important.

Jenny Craig

Tasty, ready-made meals and snacks – “Jenny’s Cuisine” – are perks of Valerie Bertinelli and Queen Latifah’s favorite diet (which is similar to NutriSystem). “No thinking, just eating,” says Amy Hendel, health expert and author of Fat Families, Thin Families: How to Save Your Family from the Obesity Trap. Jenny Craig is a balanced, calorie-controlled diet with weekly consultations in person or by phone.

However, Jenny’s Cuisine gets expensive (though a short-term stint could teach portion control). And, average people aren’t under the same scrutiny as the celebrities who achieved their weight loss goals on Jenny Craig, so the pressure to stay on track is decreased. Dieters may tire of the prepared meals and may not learn how to count calories outside the program.

For more weight loss tips, read Can’t Afford Jenny Craig? Help Losing Weight For Free.

If you have any thoughts about achieving your weight loss goals, please comment below…

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18 thoughts on “5 Diet Plans to Help You Achieve Your Weight Loss Goals”

  1. Thanks for your tip about the urinalysis tool, Ron. That’s especially helpful for people whose weight gain is because of a health or medical condition. For me, it’s all about emotional eating! So a diet isn’t as helpful as counseling and getting in touch with why I feel the need to eat.

  2. An urinalysis is one tool in which your doctor can use to get an accurate picture of how your internal organs function, which can help you achieve your weight loss goals. I use a diet app that helped me alot.

  3. Laurie Pawlik-Kienlen

    Different diets work for different people. Diets do not work for me — I achieved my weight loss goals by eating lots of salads, fruits, and vegetables (volumetrics!). But I don’t put salad dressing on my salad – I use raisins, pumpkin seeds, and sunflower seeds as “dressing.”

    I think the best way to achieve your weight loss goals is to hang out with people who have a healthy respect for food. My husband rarely overeats because he doesn’t see food as anything more than sustenance. I’ve learned to adopt his attitude, which has helped me lose weight and keep it off.

  4. My brother suggested I might like this web site because it discusses achieving weight loss goals. He was right because this article is good tips. Thank you!

  5. Laurie Pawlik-Kienlen

    Thanks, Jenny, I agree that figuring out the reason behind those extra pounds will help you lose the weight. Sometimes talking to a dietitian or nutritionist is the best course of action — or trying these different diet plans!

  6. the best way to achieve wieght loss goals is to figre out why you gained the weight in the first place. If it was a medical health problem then you need a different approach than if it was a emotinal health problem.

  7. Laurie Pawlik-Kienlen

    I think the best weight loss plan really depends on the person’s personality, body, and lifestyle. I don’t like Weight Watchers myself…I think Volumetrics is the best! It just depends on who you are.

  8. Laurie Pawlik-Kienlen

    Hi Angie,

    I’m glad this article helped! Honestly, the best way to achieve weight loss goals is to keep trying different diet and exercise plans until you find what works for you.

    For me, it works to let myself get physically hungry before I eat any meal or snack…grazing all day does NOT work for me!

  9. Laurie Pawlik-Kienlen

    Thanks for your tips on achieving your weight loss goals, Donna! I’m not sure how vitamins help you lose weight…but they sure do keep you healthy.

  10. Hi Elizabeth in my cased I’m done a lot of exercise and It was a real success though it’s hard for me not to eat certain foods especially those sweets that I loved before. Now I do my routine daily to maintain my good shape. I’m not taking any vitamins either.

  11. Laurie Pawlik-Kienlen

    Thanks for your tips for achieving weight loss goals, Gary. I agree that crash diets don’t work — but I know these weight loss diet plans do work for some people.

    I’ve lost about 25 pounds, and now weigh about 110 pounds (I’m 5 feet tall). I didn’t achieve my weight loss goals by dieting or any of these diet plans. Rather, I eat tons of fruit and veggies, and some protein.

    My biggest weight loss tip is to let yourself get hungry. I used to eat no matter what, and that definitely caused weight gain! But now I don’t eat until I’m hungry.

  12. This is excellent information. One other thing with eating habits plans and shed weight is don’t ever, ever, go on crash diets that will just almost certainly finish up backfiring on you.
    Eat numerous fruits and vegetables as you want, but try to reduce on consuming too much fat. When eating meat, be sure to remove the skin if possible. Avoid late night munchies or having ‘supper’.

  13. Laurie Pawlik-Kienlen

    Thanks for your weight loss tip, Elizabeth!

    Here’s a cool research study that may help you achieve your weight loss goals:

    A new study by researchers at Carnegie Mellon University, published in Science, shows that when you imagine eating a certain food, it reduces your actual consumption of that food. This landmark discovery changes the decades-old assumption that thinking about something desirable increases cravings for it and its consumption.

    Drawing on research that shows that perception and mental imagery engages neural machinery in a similar fashion and similarly affect emotions, response tendencies and skilled motor behavior, the CMU research team tested the effects of repeatedly imagining the consumption of a food on its actual consumption. They found that simply imagining the consumption of a food decreases ones appetite for it.

    “These findings suggest that trying to suppress one’s thoughts of desired foods in order to curb cravings for those foods is a fundamentally flawed strategy,” said Carey Morewedge, an assistant professor of social and decision sciences and lead author of this study. “Our studies found that instead, people who repeatedly imagined the consumption of a morsel of food — such as an M&M or cube of cheese — subsequently consumed less of that food than did people who imagined consuming the food a few times or performed a different but similarly engaging task. We think these findings will help develop future interventions to reduce cravings for things such as unhealthy food, drugs and cigarettes, and hope they will help us learn how to help people make healthier food choices.”

    The experiments demonstrated that only imagining the consumption of the food reduced actual consumption of the food. Merely thinking about the food repeatedly or imaging the consumption of a different food did not significantly influence the actual consumption of the food that participants were given.

    “Habituation is one of the fundamental processes that determine how much we consume of a food or a product, when to stop consuming it, and when to switch to consuming another food or product,” Vosgerau said. “Our findings show that habituation is not only governed by the sensory inputs of sight, smell, sound and touch, but also by how the consumption experience is mentally represented. To some extent, merely imagining an experience is a substitute for actual experience. The difference between imagining and experiencing may be smaller than previously assumed.”

    Source: Carey K. Morewedge, Young Eun Huh and Joachim Vosgerau. Thought for Food: Imagined Consumption Reduces Actual Consumption. Science, 10 December 2010.

  14. Hi

    I’ve struggled losing the battle against weight gain till a friend told me about the mediterranean diet. I did some research
    and started the diet some 6 months ago I am happy to say that I lost about 25 pounds. One of the keys to my success is greek olive oil