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How to Develop a Healthy Weight Loss Eating Plan

Updated on March 25, 2012

One of the easiest ways to lose weight is to eat like a skinnier you. However, you don't have to-- and shouldn't-- starve or malnourish yourself to lose weight. Sure, rigid diets may make you skinny, but you might end up looking dull and lifeless. Starving yourself might even increase your risk for depression...which might make you binge on all the wrong kinds of foods to boost your mood.

OMG apples have carbs, what are you thinking?
OMG apples have carbs, what are you thinking? | Source


One of the reasons people rarely say against complete fasting as a welght loss tool is that, barring its harmful efffects and the fact that losing weight through starvation is never a permanent welght loss solution, is that starvation malnourishes you, and when you're malnourished, you're missing out on the essential nutrients for beauty and flawless skin. If you've done some reading about beauty tips, you've probably found that Vitamin E is one of the most important nutrients for beauty. What you might not know is that Vitamin E is one of the most common nutrients that Americans don't get near enough of.


This guide will show you how to develop a daily food plan in accordance to the 2010 USDA guidelines for Americans over the age of 2. You will find out how many servings you need to eat of the following:

  1. Grains
  2. Vegetables
  3. Fruits
  4. Dairy
  5. Protein.

To maintain a healthy diet, your recommended daily allowance will be based on the following factors:

  1. Age
  2. Weight
  3. Height
  4. Level of physical activity


If you’re looking to lose weight, you can use your target weight instead of your current weight.

For example, if you’re 160 lbs and looking to lose 150 lbs, you can input 150lbs as your current weight. Eating in accordance to your target weight’s nutritional and caloric intake needs is an easy way to safely lose weight. However, this approach may not be recommended for individuals looking to lose a significant amount of weight.

Further, you will be given a worksheet to observe and tally your current food intake. This will help you identify which of the following food groups you may not be eating enough of. (Don’t worry, you’ll be provided a tool to approximate the servings you get from 8,000 common foods.) Then, you will be given suggestions of food or food replacements you may eat to maintain a healthy diet.


To find your recommended daily servings, go to the USDA MyPlate website and enter your info. Again, if you want to lose weight, remember to use your target weight rather than your current weight. The website will then give you values that you can fill out on the form below.

Use the date from the USDA MyPlate website to fill out the maximum Calories you need to eat per day, and the row that reads "Goal"
Use the date from the USDA MyPlate website to fill out the maximum Calories you need to eat per day, and the row that reads "Goal"


Now, you need to determine what your current diet intake is. Record every food you eat for three days and look their nutrition information up by using the USDA Foodtracker or USDA Food-A-Pedia to fill out three of the charts on your right. (You can view a larger version by clicking the image)

Once you've gathered your three day data, fill out the information on the first form, and determine which food group you need to eat more of or cut back from.

If you maintain your new, healthier food plan based on your target weight, you will lose weight easily and still maintain good health, great hair and nice skin.


  • Try to eat like you usually do during the three days when you record data.
  • While this isn't the fastest weight-loss method, this is one of the easiest weight-loss methods because it does not entail a significantly drastic change in food choices or lifestyle. This is definitely one of the -- if not THE-- healthiest way to lose weight.
  • I will be following up with articles regarding what constitutes for a serving of grains, fruits, vegetables proteins, dairy


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    • perpetuallearner profile image

      perpetuallearner 6 years ago from Los Angeles, CA

      Thanks Beatrice! That's very encouraging! I used to be obese so I'll probably write about weight loss and healthy eating a fair bit!

    • Beatrice xxx profile image

      Beatrice xxx 6 years ago from Co. Cork, Ireland

      It is a very interesting article, I will listen to you're advice, morea rticles like that please :)

    • perpetuallearner profile image

      perpetuallearner 6 years ago from Los Angeles, CA

      Thanks, Barry. I have a feeling I *will* love it here!

    • BarryCross profile image

      Barry Cross 6 years ago from York, UK

      Great tips and welcome to HubPages, you'll love it here!

      Socially shared to my weight loss followers. Cheers, Barry :)

    • perpetuallearner profile image

      perpetuallearner 6 years ago from Los Angeles, CA

      True! Small meals help keep your metabolism/blood sugar from dropping too much throughout the day, too! (And the possible mood swings it may cause.)

    • Kimberly Turner profile image

      Kimberly Quevedo 6 years ago from New Jersey

      Some good tips here! It is always important to eat small meals throughout the day rather than skipping a meal to diet. Small meals will not only help you not binge eat, but it will then be easier to resist grabbing the quickest thing to eat as well because you are not as hungry.