Weight loss for many people is hard effort. Most popular diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails. While no single article can possibly cover this vast subject, we have provided 7 tips for weight loss diet plan, and can significantly help you in your quest.

1. Exercise

You should be heard about exercise but actually exercise is the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. You should take at least five times 30 minutes session exercise per week for getting significant effect of exercise. The duration of the exercise influence less than the frequency of the exercise. It means three times 10 minutes exercise better than one times 30 minutes exercise.

Somehow, exercise is hard to practice. People always have an excuse for it. Just try to get something fun of it. Choose the best exercise that make you comfortable and enjoy it. Some people like jogging. Some like swimming. The other like aerobic. Just suit yourself and make it fun for you.

2. Changing your mindset

There are so many challenges for keeping on track of diet plan. It’s making easier if you change your mindset about your body and your food. You should be focused on healthy body than thin body and believe that your body is perfect and will do as you say. If you want to get healthy, you would be. Afterwards, you would need a healthy food.

3. Keep record in food diary

Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Try to look over your records everyday, so you’ll be noticed how success you’re doing your diet plan.

4. Find out what kind of food we overeat and substitute them

All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. Substitute the overeat food with other bulky food. Some bulky food makes us feel full than some high proteins or high calories products. You could consume vegetables and fruits as substitute. Most of vegetable and fruits have a high concentrate of dietary fiber and low calories. The dietary fiber itself makes us feel full.

5. Gradual loosing weight

Gradually ease into your diet if possible. Remember that small changes are easier to stick with than drastic ones. And never crash diet for loosing weight. In crash diets, your body feels starving and reduces its metabolic rate. Your body consumes a lower energy than they normally consume. Then when you start eating normally again, your body stores as much food as it can into your fat cells in case of another “famine.”

6. Eating slowly

Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

7. Eating less fat

Begin to plan your diet by consuming less fat. Our body do need some fats but not essential. Try to be selective when consuming meat products. Remove skin and visible fats from meats; choose leaner cuts of meat such as skinless breast from poultry. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops. And substitute meat products with fish products because of their high polyunsaturated fats.