Lose The Weight And Keep It Off: The 5 Fundamentals Of An Effective Diet Plan.


If you’re looking to permanently reduce body fat (or as some call it, ‘weight’), your weight loss program, including your exercise regime and dietary plan, needs to be built upon 3 pillars:

  • Sustainability – Your program needs to fit your lifestyle over the long-term.
  • Realism – Your program needs to be based upon realistic short and long term goals which reflect your desired lifestyle.
  • Enjoyment – Your program needs to enjoyable enough so that you’re likely to follow it through and continue with it over the long term as part of your lifestyle.

As you can see, the word which comes up most commonly above is ‘lifestyle’, which is the key to helping anyone form new healthy pattern turn them into a way of life.

Healthy SandwhichThis is where many fad diets and trendy exercise programs fall short, they often:

  • Promise quick fixes.
  • Make claims that sound too good to be true.
  • Make recommendations based on minimal or unreviewed research or statements which are discredited by reputable scientific organisations.
  • Use ‘black and white’ thinking.
  • Make recommendations to help sell a product.
  • Recommendations based on studies published without review by other researchers.
  • Offer one-size-fits-all solutions.


Whilst trying new fitness trends can be quite exciting, the same can rarely be said in regards to diet programs.

So to avoid these often expensive commitments and post-diet fall out, it’s important to know what to look for before taking the leap into trying a new way of eating and fueling your body.

So what should you look for in an effective dietary plan?

  • Balance: Including the right amount of nutritional foods, macro and micro nutrients whilst limiting things that can have a negative effect on your health.
  • Calorie Control: Ensuring you have the right amount of calories for your body’s requirements (this may be higher or lower than you’re currently consuming) rather than focusing on simply reducing calories.
  • Moderation: Avoiding the of extremes of deprivation and excessive overindulgence.
  • Variety: Include a variety of foods to ensure you’re getting all of the essential nutrients your body needs to function optimally.
  • Suitability: It needs to be appropriate for your goals, lifestyle preferences and dietary requirements.

Dinner Preparation

By using these 5 fundamentals as a foundation of your diet plan, even those of us who stray away from our structure every now and then can still reap the rewards of long term behavioural changes by creating healthier and more sustainable eating habits.

By keeping it simple and exciting, you’ll not only begin to reap the rewards of your new plan and efforts in the short term, but the long-term too, which is where most ‘diets’ fall short. After all, when it comes to both exercise and nutrition, the best ‘plan’ in the world isn’t going to be worthwhile if you’re not able or willing to stick with it over the long-haul.

Eva Niedzwiedz

If you’d like some help in transforming your current eating habits into a lifestyle that suits your needs and goals, I would recommend a truly personalised Comprehensive EVOLT 360 Scan with Macro Planning.

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