Developing a weight loss plan that works takes more than just a few well-intentioned changes to your diet. It also requires structure and a solid support system to help you stay the course when your motivation starts to fade.

Forget one-size-fits-all diet formulas; you need a personal weight loss plan that fits your eating styles, schedule and lifestyle. Here’s how to do it.

Determine Your Nutritional Needs

The only surefire way to weight loss plan is to create a calorie deficit, but what you eat plays a huge role in your success. Aim to include nutrient-rich foods in your diet rather than eliminating whole food groups, which can be nutritionally deficient over time (1, 2, 3).

There are numerous online calculators that you can use to determine your caloric needs and the percentage of calories that should come from protein, fat and carbohydrates. These calculators take your bodyweight and body fat percent into consideration and will help you develop a meal plan that meets your specific nutrient requirements (4, 5, 6).

It is also important to note that nutrient deficiencies can be a serious health concern. Supplements can be helpful in meeting your nutrient needs, but should only be recommended by a healthcare provider based on proper assessments. A healthcare professional can recommend vitamins and minerals based on laboratory values or blood work and can ensure you are taking the correct dosages of your supplements (6, 7, 8).

It is also important to include some treats in your diet. Having one or two indulgent foods in your meals can help prevent feelings of deprivation and help you stick with your weight loss plan (8, 9, 10). Avoid choosing treats that are high in added fats, sugars and sodium.

Eat a Balanced Diet

A healthy diet can help people achieve and maintain weight loss. The best way to approach this is to prioritize nutrient-dense foods most of the time, while also leaving room for fun favorites. Trying to cut out favorite foods completely often leads to disappointment and failure, so make sure that your weight control plan gives you the flexibility of having them in moderation at times when they are most enjoyable for you.

Current dietary guidelines recommend filling half of your plate with vegetables and one quarter of your plate with whole grains. This includes things like quinoa, brown rice and barley, as well as whole wheat bread. It is also important to incorporate lean meats and fish, as well as healthy fats such as olive oil and nuts.

It is also important to drink plenty of water to stay hydrated. In addition, avoid sugary beverages and snacks, as these are high in calories with few nutritional benefits.

If you are new to the idea of healthy eating, consider working with a registered dietitian. This professional can determine your nutritional needs and provide you with a meal plan that takes your personal preferences and cooking abilities into account. They can also teach you how to read labels and what types of serving sizes are appropriate for your size.

Stay Motivated

When you lose weight, it is natural to feel demotivated at times. But if you find ways to keep your motivation alive, you can stick with your plan even when it gets tough. The key is to remember your motivation, have a plan, be consistent and reward yourself for success.

It is also important to have positive role models and stay away from negative influences. For example, if your friends and family members have a bad attitude towards dieting or exercising, it can be difficult to stay motivated. This is because their actions can influence your decisions.

Another way to stay motivated is by setting SMART goals. These are goals that are specific, measurable, attainable, realistic and time-bound. For example, you can set a goal to walk for 30 minutes each day or to increase your exercise activity by 5 percent each month. By creating a calendar or checklist with these goals, you can track your progress and see your successes.

Conclusion

In addition, it is important to celebrate each small accomplishment, such as meeting a workout goal or completing a shopping trip without buying any unhealthy foods. This will help boost your self-esteem and give you the confidence you need to continue to make healthy choices. You can even take your celebrations to the next level and treat yourself, such as getting a manicure or taking a class that you have been wanting to do.