Part 1 of this series discussed joining a program and all the options that different kinds of programs have to offer. If you're the type of person who marches to the beat of your own drum or you just don't like being stuck to some rigid program then the do it yourself approach is exactly what you need.

Plan B: Do It Yourself Weightloss Diet
Do it yourself weightloss is not as complicated as you may think. It starts with a healthy eating plan. A new and improved way of eating that doesn't deprive you of your favorite foods like many of today's fad diets. This way of eating is better than any diet you could ever try because it allows you to make small changes that you can live with for the rest of your life. The best part is you're more likely to keep the weight off because unlike fad diets you aren't creating a caloric deficit from eliminating entire categories of food, which later upon re-introduction only cause you to gain the weight back. All you need to do is make a few changes in the following areas and you'll lose it as quickly as if you were on a rigid diet.

Portion Control
This is a huge issue that many people don't realize is a problem. The supersizing of fast food and restaurant meals has completely distorted our view of what constitues a portion, so many people are overeating and unaware that they are doing it. If you want to lose the weight and keep it off then mastering portion control is crucial. Start by reading portion control and learn some simple tricks that can help you scale down portions at home or when you eat out. Something else you may want to try is eating 4-5 smaller meals throughout the day. This makes getting used to smaller portions easier and you get the added bonus of boosting your metabolism and burning more calories.

Managing Cravings
Cravings are probably the most difficult aspect to control when you're trying to lose weight. You try to stay away from all those evil foods but you just have no will power. Well the truth is that will power has nothing to do with losing weight. What you have to learn is how to manage your cravings instead of ignoring them until you lose it and chow down on a jumbo bag of fries or an entire bag of cookies. Whether it's stress, boredom, anger, depression, loneliness, or peer pressure that is fueling those cravings, you're job is to come up with strategies to deal with these situations so that you are the one in control. You can also learn snacking and cheating techniques and eliminate those out of control binges all together by never depriving yourself. Remember that this is not like other diets. You can eat your favorite foods. You just have to learn to eat them in moderation.

Fat/Carbs/Protein
Walter Willet, M.D. a scientist at the Harvard School of Public Health concludes that "it's probably the type of fat you eat, not the amount, that determines your heart health". For the longest time a lowfat diet was considered the best way to lose weight but all the latest finding suggest otherwise. When it comes to weightloss and fat, it's quality not quantity that matters. The same goes for carbs. There's the good (vegetables) the bad (processed) and the ugly (sugar). Just make sure you're getting more of the good and set limits on everything else. Protein on the other hand is a very individual thing. Some people eat a lot and others eat very little of non-animal sources. Whatever your choice make sure you stick to moderate fat protein substitutes or leaner cuts of beef, skinless chicken, and fish. You may also want to eat a little protein at every meal since it keeps your insulin levels balanced and fills you up reducing cravings for carbs or sugary stuff.

Journaling
According to several studies keeping a journal is the key to losing and keeping the weight off. In one study 89% of people who maintained their weightloss kept a journal. In a different 10 week study a group that kept a food journal lost 64% more weight than the group that didn't. Keeping a journal works because it: helps you set goals, motivates you, increases accuracy and forces you to deal with issues of which you may not be aware. First figure out what type of journal is more convenient for you. A notebook is good for people on the go and a word processing program or an online journal is good for people who spend a lot of time in front of a computer. Start by setting goals including how much weight you want to lose, what eating habits you want to change, how much you want to exercise, etc.

Then monitor your food intake for a couple of weeks before you make any changes to get an idea of what you need to work on most. Write down what you ate or drank, how much, calories, fat, what time it was and your hunger level. If you weren't hungry write down a couple of words explaining why you ate. You can include other things but those are the most important. Inlcude your exercise goals and program as well. When making changes try to focus on one thing at a time.

The do it yourself approach takes a little more effort but making realistic changes that you can live with for the rest of your life is far more likely to produce permanent weightloss and isn't that what everyone wants?

Coming Soon
Part 3 Do It Yourself Weightloss Exercise Guide