How do you go on a diet?

To go on a diet, eat less food, exercise more, and focus on healthy eating. Starting a diet is an instant process, but how long the results take to show varies between people.

1. Cut out unhealthy foods

   Reducing unhealthy foods creates the calorie deficit needed to lose weight. Throw unhealthy foods out of the home, and eat vegetables to feel full.

2. Set calorie goals

   Set a calorie goal that leads to weight loss. To lose up to 2 pounds per week, you need to create a deficit of 500 calories per day. This means that if 2,000 calories per day are needed to maintain your current weight, you should eat only 1,500 per day to achieve a weight loss of 2 pounds per week.

3. Find ways to reduce food intake

   After focusing on healthy foods, adopt habits that reduce food intake. This includes only eating from a plate and not snacking from the fridge. Staying busy and avoiding getting bored are also helpful.

4. Exercise regularly

   Exercise regularly to boost the calorie deficit. Aim for one hour a day of moderate exercise. Cardiovascular exercise, including a warm-up and cool-down period, works well.

5. Keep a journal to track progress

   Write down food intake and exercise efforts in a diet journal. Dieters who do this become accountable to themselves during the process, which increases their chances of success.